(1) Physical training should be arranged around badminton special characteristics
Physical training refers to methods and means of various physical exercises to effectively affect the human organizations and organ functions. Metabolism and morphological structure, thereby achieving the purpose of promoting health and improving competitiveness.
In motion training, the physical quality of the development athlete is often used as the main content of physical training, that is, focusing on the strength, speed, endurance, flexibility of athletes.
Badminton projects are quite high, on the basis of grasp the comprehensive physical training, we must focus on special physical fitness.
The arrangement of physical training should be carried out around the characteristics of badminton. The strength is the basis of physical quality. Although the badminton player does not emphasize the absolute force, it should develop speed strength and strength to develop speed strength and strength on the basis of a certain absolute force, so that the strong action and long time required to ensure the competition. Run, step, jump, cross, and continuous hitting movements of the upper limb. The development speed quality is the core of badminton training. It should focus on reinforcing the reaction speed, the speed of action (operating frequency) and the emergency stop, and the speed of transmission. With the continuous improvement of the technical level, the number of hours increased, the game time increased, the athletes need to withstand the physical requirements of fierce activities in 50-90 minutes, the more important speed of speed endurance, which is more important to have good oxygen. Metabolism. While catching the quality of the main body, it should not be ignored the training of other physical qualities. The increase in age will result in a lot of action, the ligament is stiff, and the development of the skills and tactical levels.
(2) Content and method of special strength exercises
1. Upper limb special forces practice
(1) Badminton throw, throwing ball exercises;
(2) Repairing the wristband - hand-held dumbbells in front of the body or the body side for 8 words exercises;
(3) Wandering to practice a tennis racket, focus on the forearm, wrist, and all kinds of batting movements to develop the ball outbreak;
(4) Arm exercise - hand-held dumbbells in the body side, and practice out.
2. Torso special forces
(1) Flexing exercises - shoulder barbells are standing in dilution exercises;
(2) sit-ups, left and right bodies -;
(3) Push up to practice - pushping on the mat, two hands are put on behind, the head and the upper body after the body;
(4] Heavy heavy rotor shoulder the barbell to rotate the body to the left and right;
(5) Passing the ball exercises - the two back to the back legs, one of them, the two people, the two simultaneously switched to one direction, pass the ball to another, rotate.
3. Special power practice
(1) The weight is deeply squats - the squat is slow, and the standing is accelerated;
(2) Weight heavier half-rack;
(3) Leading and walking;
(4) Heavy height;
(5) Skipping practice - single leg jump, leg jump, single watery, double shake;
(6) Longitudinal jump, single foot, frog jump; (7) Jump steps exercise.
(3) Exercise of developing speed quality
1. Reaction speed exercise
(1) I heard the password, see various starting runs of the signal - such as standing, squatting, back and jumping down, starting immediately;
(2) Listen to the whistle speed run, quickly rush 10-15 meters;
(3) League change to run - suddenly change the signal after listening to the signal in the rapid movement; (4) I heard the password quickly turned to run, repeated several times;
(5) Listening to the corresponding action after watching the signal -, such as a number of trainers calls 1, 2, 3, 4, athletes should make a corresponding action in advance in advance.
2. Action speed exercise
(1) Slow - fast and one fast and one slow speed rhythm 5 ", 3", 5 ", 3" 5 "small running, high racing legs;
(2) High frequency running stairs;
(3) Fast standing;
(4) High-frequency cross-obstacle (badminton) - 10 badminton-1, two-ball distance 1.2-1.5 meters.
(5) 20 "one meter ten yum jumped;
(6) Single, double sway rope, two feet alternately skipped.
3. Mobile speed exercises
(1) Rapid running of various distances (30 m / 50 meters, 60 meters, 100 meters, 200 meters);
(2) 10-15 meters to return to return (require quick turn);
(3) Earlier exercise of the disorder - a number of obstacles (ball cylinders) in 20 meters in the fastest speed;
(4) Run before and after running 8 meters, and returned to 8 meters.
(5) The four-pool run - the edge is about 6 meters long, and the direction is required to change in the corner;
(6) relay.
(4) Training of the development of endurance quality
The characteristics of badminton decide determined that the endurance quality it needs is mainly speed endurance, and the energy supply is mainly an oxygen supply. Among them, non-lactate aerobic metabolism is dominated, and there is a suitable lactic acid aerobic energy supply.
1. Exercise to improve non-lactate aerobic metabolism
The maximum intensity work duration is 5-15 seconds: the practice of improving the lactic aerobic metabolic ability, the maximum intensity of 85% -90% work duration is 30-60 seconds. In order to improve aerobic ability, a batch training method can be used. The exercise can be uniform, or it can be variable. (1) Run 400 meters, 800 meters in the middle distance;
(2) The medium-length distance is 1500 meters, 3,000 meters, 5000 meters;
(3) Run a 6 minute running, running 12 minutes;
(4) The cross-ride run - distance can be determined according to the specific situation;
2. Intermittent special step practice
3 seconds to 1 minute 30 seconds / group, 8-16 groups, fast, and inter-group rest 2 points - 3 points; 3 points -30 points / group, 1-6 groups, medium speed, inter-group rest 2 points -3 Minute.
3. Multi-ball practice
1 20 40 60 balls / large groups, 20, 40, 60 groups in a single and integrated technology for 15 seconds, fast. Large groups of intervals 2 points - 3 points.
(5) Exercise for developing flexible quality
1. Flexible gymnastics;
2. Practice of various tapers; 3. The rotation, flexion, and study of each partial joint.
(6) Exercise of developing speed endurance quality
