首页 > 装备 > 训练 > 正文

提高体能的五种训练方法
2016-03-15 15:09:56   作者:hsx   阅读数:   我要发言(0)   收藏本文

踢足球就要有良好的体能。在足球比赛中,良好的体能足以决定胜负。由于足球比赛需要大量的奔跑,踢足球必须先练体能的观念。体能的训练包括:放松和柔韧性协调性训练,持续奔跑和爆发训练,无氧负荷和对抗性训练以及保护性防护训练。

\

        踢足球就要有良好的体能。在足球比赛中,良好的体能足以决定胜负。由于足球比赛需要大量的奔跑,踢足球必须先练体能的观念。体能的训练包括:放松和柔韧性协调性训练,持续奔跑和爆发训练,无氧负荷和对抗性训练以及保护性防护训练。

        1、放松和柔韧性协调性训练:(每次约2分钟)主要有定量(400米-600米)慢跑夹杂转体和一个(30-50米)冲刺是热身,使身体预热,有运动感,血液加速呼吸微急促,肌肉和关节受力。
 
        2、关节和韧带的牵引和放松运动:(每次约3分钟)主要有8-10个身体放松运动为主,各8个8拍。   主要目的是活动关节拉开关节韧带,防止在训练比赛中出现因准备不充分而引发的运动伤害。

         3、持续奔跑(后)和爆发能力(先)训练:(每次约15分钟)主要有30-50米的启动训练和短距离折返以及反应训练为主,锻炼队员在比赛中的反应能力和瞬间爆发能力。持续奔跑能力的训练是队员坚持比赛,在比赛中保证技术战术动作完成不变形走样的关键,是一个队员比赛能力的根本体现和要求。在训练的结束阶段进行,主要为长距离的持续奔跑训练结合冲刺训练。主要有1000-1500米跑结合200米冲刺训练(2-3组,中间休息2分钟)
 
         4、无氧负荷和对抗性训练(每次约10分钟)目的是训练队员在负重或干扰情况下做技术动作的能力,和进攻防守当中身体对抗的能力,以及在非常规情况下做出非常规动作的能力以及自我保护的能力。主要训练队员的负重能力,和抗冲击能力以及高速无氧情况下的反应能力。
 
\

5、保护性防护训练(每次约5分钟)主要是训练队员的协调能力和高速对抗条件下的自我保护能力,以翻跟头和跨越障碍的能力以及常规自我保护动作。

In football you must have good physical fitness. In football, good physical fitness to decide the outcome. Because the football game requires a lot of running, playing football must first physical training concept. Physical training includes: relax the flexibility and coordination training, continuous running and explosive training, anaerobic load and confrontational training and protective training.

1, relaxation and flexibility coordination training: (each about 2 minutes) are mainly quantitative (400 m - 600 meters) jogging inclusion and twisting a (30-50 m) sprint is the warm-up, the preheating of the body, a sense of movement, accelerated blood breathing micro shortness, muscle and joint force.

2, joint and ligament traction and relaxation movement: (about 3 minutes each time) mainly has 8-10 the body to relax the movement primarily, each 8 8 pat. The main objective is to open the joint ligament of the active joint to prevent the injury caused by inadequate preparation in the training competition.
 
\

3, continued to run (after) and be able to explode (first) training: (each about 15 minutes) are 30-50 meters of the start of training and exhumation of the short distance and response training and exercise the players in the game in response capability and instant burst capacity. Keep running ability training is the players stay in the game, in the game to ensure to complete the deformation aliasing key technical and tactical action, is a team competition ability reflects the fundamental and requirements. At the end of the training period, mainly for long distance running training combined with sprint training. There are 1000-1500 meters with 200 meters sprint training (2-3 group, 2 minute break in the middle)

4, anaerobic load and confrontational training (approximately 10 minutes each) to training team in weight-bearing or interference do technical movement ability, defensive and offensive body confrontation ability, as well as in non routine situations to make non routine action ability and self protection ability. The main training team of load capacity, reaction ability and impact resistance and high speed anaerobic conditions.

5, protective training (each about 5 minutes) is the main training members of the coordination ability and high speed counter conditions of the ability of self - protection, to turn a somersault and crossing obstacle capability and conventional self protective action.
 
 

文章关键词:足球体能 足球训练 体能训练 训练方法 训练计划 训练管理 训练方案