800米训练计划

800米训练 中学生800米训练重要组成部分之一是全面身体素质训练，它的主要任务是提高运动员的身体各器官、系统的功能，全面发展运动素质，培养运动员具有掌握运动技术的基本能力。根据他们的生理特点，进行全面素质训练，首先正确，而不求数量。 800米跑是一种有氧无氧跑的典型项目。对有氧供能和无氧供能的要求都很高，因此，训练既要改善心脏和循环系统功能，增强有氧供能能力;又要改善肌肉工作能力，增强无氧供能的能力。 变速跑的生理效果，首先是增加心脏容量，改善跑的过程中心脏对循环系统的泵血能力，从而更好地向工作中的肌肉提供血液，提高有氧代谢能力，即提高了耐久能力。 间歇跑的生理效果，是引起肌肉中的血液的“过度酸化”，为了消除“过度酸化”对肌肉工作能力的影响，就要求血液中有大量的碱储备，发挥中和作用。运动员有了更好地抵抗较长时间“过度酸化”和供氧不足的能力，便提高了无氧供能能力，即提高了速度耐力。 匀速跑(或定时跑)也有变速跑同样的生理效果，经常采用，会对肌肉收缩的生物化学变化发生影响，使肌肉中肌糖元增多，有氧分解产生能量供给肌肉收缩的能力提高，而相反地使发挥速度所需要的无氧分解能力，因得不到锻炼而相对削弱，所以会影响速度，进而影响其他专项成绩，因此不适宜体育考生的800米训练。 一 一般耐力训练 800米的耐力训练，一般是以有氧耐力为主的跑的练习，是改进氧气输送系统和肌肉代谢的功能。一般耐力练习:通常采用3000米、4000米、5000米等距离，或用30分钟跑完一项长距离的练习，使运动员的脉率在每分钟150次至160次之间，同时注意呼吸有节奏(一步半呼、一步半吸或两步呼、两步吸)。 二 专项耐力训练 专项耐力的训练是运动员在缺氧情况下的一种训练，也是提高专项成绩的一种手段。通常采用距离为300米、600米、1200米跑的练习，可用上述三个距离来检查400米、800米、1500米运动员的专项成绩，Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village 要求脉搏达到每分钟180次左右。每周的训练计划根据比赛日期和运动员的身体状态灵活安排。一般每四周循环一次，节奏为一小、一中、一大、一中。在训练周期内安排一至二次强度训练，以200米间歇跑为主，快跑后即测脉率达到每分钟180次以上，等队员脉搏降到每分钟110~120次，再进行200米跑，跑4~5个。还有4—3—2—1的变速跑，即4就是400米、3就是300米、2就是200米、1就是100米，上述每个距离之间有100米的慢跑，要求慢跑100米在40秒之内跑完(间歇的慢跑)。在比赛前夕的训练，强度训练极为重要，一般以目标为准，要求达到各段的分段速度。 三 速度训练 800米速度训练是必不可少的，通过平时严格的速度训练来提高频率、协调性、柔韧性。通常采用短距离变速跑、原地快速高抬腿、80米加速跑、150米重复跑、4×50米接力跑、行进间快频率小步跑变快速放松跑等练习。上述练习力求多种形式，每次练习时间不宜过长，多采用比赛形式进行，使运动员感兴趣，不觉枯燥。每周三次速度训练，总距离0.5~0.8公里。 四 力量训练 800米运动员的力量表现为力量耐久力。力量耐久力可以在大量跑的练习中获得，根据少年儿童的生理发育特点采取小力量练习。因为儿童正在生长发育时期，如过早过多的用杠铃负重练习(并不排除杠铃)，往往容易过早的被淘汰。我采用的训练方法一般是克服自身重量的各种跳跃练习、俯撑、摆动练习等手段。发展运动员的力量素质，数量不求多，但求精求严。 五 技术训练 技术训练一般安排，柔韧性练习每次都有3~5分钟;灵活性练习每周两次，每次10分钟，采用5~8个栏架跳跃练习;节奏性练习每周一次，每次10分钟，采用跑栏板空。800米的技术训练比较枯燥，但又是重要环节，为保证他们牢固掌握正确合理的跑的技术，近年来我的Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village 做法是不单独安排技术训练课，而是坚持“基本技术天天练”。每次准备活动之后，安排3~5分钟的技术练习，矫正跑的技术及摆臂以及身体姿势等环节，训练时要求明确，示范正确，指导细致，队员精神、精力集中，效果较为明显。 具体训练计划: 常规准备活动(每天): 一 操场热身跑8圈 二 自主拉伸拉伸韧带2分钟 三 常规关节操 四 专门练习 1.原地摆臂练习:两腿前后开立，躯干自然正直，大小臂屈成90度，手自然半握拳，两侧前后摆臂。前摆稍向内，不超过身体中线;后摆稍向外，手摆至髋部。 2.原地摆臂配合腰髋练习:原地摆臂练习配合腰髋转动，腰髋沿身体垂直轴扭转，左臂向后摆时，左髋向前中转动，异侧成自然的反向运动。 3.小步跑练习:上体姿势与原地摆臂动作相同，大腿稍抬起约45度，随即下压，小腿自然向前下方摆直，脚前掌快速向后扒地，随重心前移，积极伸展踝关节，以前脚掌蹬离地面。注意保持高重心和髋关节的伸展。 ; 4.高抬腿走练习:上体姿势与原地摆臂动作相同，以髋带大腿成水平，小腿自然下垂，支撑腿蹬伸充分，注意两臂与两腿协调配合。 5.高抬腿跑练习:上体姿势与原地摆臂动作相同，由高抬腿走过渡到高抬腿跑，注意动作的连续和节奏。 6.车轮跑练习:两腿交换蹬摆，充分折叠快速鞭打摆动，摆动腿摆至水平时，小腿由大腿带动做鞭打动作，前脚掌积极后扒着地，支撑腿充分蹬伸。注意两臂积极摆动配合。 7.后蹬跑练习:后蹬时支撑腿髋、膝、踝充分伸展用力，以脚趾蹬离地面。摆动腿屈膝向前摆动成水平，小腿自然下垂。注意两腿的蹬摆配合。 Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village 8.折叠跑练习:摆动腿大小腿积极折叠，大腿前摆，小腿顺惯性折叠，脚根靠近臀部，上体正直，两臂配合摆动。注意步幅小，频率快 9 加速跑练习 五 放松练习 慢跑6圈加拉伸韧带5分钟 第一周训练计划 周一:一 常规准备活动 二 800米技术练习 1(着地缓冲技术的训练 (1)由前脚掌过渡到脚尖和由脚跟滚动过渡到脚尖的慢步走，然后接快步走练习20~40米。 (2)小步跑接前脚掌滚动的加速跑练习20~40米。 (3)脚跟着地滚动到前脚攀的快步走接相同着地方式的加速跑练习30~60米。 (4)小幅度车轮跑接快速下压的加速跑练习30~60米。 (5)用前脚掌着地缓冲滚动至脚尖和用脚跟着地缓冲滚动至脚尖的加速跑练习 60~150米。 2(蹬伸技术的训练、 (1)手扶栏杆做单腿支撑由上而下的蹬伸练习。 (2)低重心弓箭步跨步走30~60米。 (3)低重心的后蹬跑练习60~150米。 ; ; ; ; (4)后蹬跑接加速跑练习后蹬跑30~60米，加速跑60~100米。 (5)单足跳接跨步跳然后接加速跑练习60~120米。 (6)在完整的跑进过程中，进行迅速有力的蹬伸练习60~150米，并逐渐加大练 习的距离。 ; ; 3(折叠前摆技术的训练 (1)单腿支撑，后腿连续做折叠前摆练习。 (2)由中速转入快速折叠跑30~60米。 (3)快速折叠跑转人折叠高抬腿跑30~60米。 Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village (4)折叠高抬腿跑接折叠加速跑60~120米。 三 放松练习 慢跑6圈加拉伸韧带5分钟 周二:一 常规准备活动 二 速度训练 100米*3 (每个间隔2分钟) 200米*2 (每个间隔2分钟) 400米*1 三 放松练习 慢跑6圈加拉伸韧带5分钟 周三:一 常规准备活动 二 变速跑 一圈快一圈慢总距离12圈(前两个快跑速度在23S 以内，后四个在25S以内，慢跑速度在40S以内) 跑完休息5分钟 重复一次 三 放松练习 慢跑6圈加拉伸韧带5分钟 周四:一 常规准备活动 二 4圈计时跑 (每圈控制在25S以内) 休息 5分钟 重复一次(每圈控制在26以内) 休息5分钟 重复一次(每圈控制在27以内) 三 放松练习 慢跑6圈加拉伸韧带5分钟 周五:一 常规准备活动 二 素质练习 1 沙坑收腹跳 (15个*3) 2 蛙跳练习 (20M*3) 3 障碍跳练习 (5个障碍*5) 三 放松练习 第二周训练计划 周一:一 常规准备活动 二 速度训练 100米*3 (每个间隔2分钟) Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village 200米*3 (每个间隔2分钟) 400米*2 (每个间隔3分钟) 三 放松练习 慢跑6圈加拉伸韧带5分钟 周二:一 常规准备活动 二 速度训练 100米 200米 400米200米 100米 每个间隔2 分钟 一轮结束休息 五分钟 第二轮:100米 200米 300米 200米 100米 (每个间隔2分钟) 三 放松练习 周三:一 常规准备活动 二 800米计时跑 (3分50以内)*3 (每个间隔5分钟) 三 素质练习 (拉人跑) 四 放松练习 周四:一 常规准备活动 二 1500米匀速跑计时 (6分50以内)*2 (每个间隔10分 钟) 三 素质练习 (提拉橡皮筋50米来*3) 四 放松练习 周五 一 常规准备活动 二 力量练习 压杠铃 15公斤 半蹲跳*3 20公斤 半蹲起加20米加速跑*3 15公斤 左右脚前后交叉跳*2 15公斤 行进间弓箭步走来回20米*2 三 跳跃练习 障碍跳(5个障碍*5) 四 放松练习 Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village 第三周训练计划 周一:一 常规准备活动 二 速度训练 100米*3 (每个间隔2分钟) 200米*2 (每个间隔2分钟) 400米*2 (每个间隔3分钟) 三 放松练习 慢跑6圈加拉伸韧带5分钟 周二:一 常规准备活动 二 速度训练 变速跑一圈快一圈慢总距离12圈(前两个快跑 速度在22以内，后四个在24以内，慢跑速度在38内) 跑完休息5分钟 重复一次 三 放松练习 慢跑6圈加拉伸韧带5分钟 周三:一 常规准备活动 二 800米计时跑 (3分40)*3 (每个间隔5分钟) 三 素质练习 (拉人跑50米*4) 四 放松练习 周四:一 常规准备活动 二 1500米匀速跑计时 (6分30)*2 (每个间隔10分钟) 三 素质练习 (提拉橡皮筋) 四 放松练习 周五:一 常规准备活动 二 素质练习 1 沙坑收腹跳 (18个*3) 2 蛙跳练习 (20M*4) 3 障碍跳练习 (6个障碍*5) 三 放松练习 第四周训练计划 Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village 周一:一 常规准备活动 二 速度训练 100米*3 (每个间隔2分钟) 150米*3 (每个间隔2分钟) 200米*3 (每个间隔3分钟) 三 放松练习 慢跑6圈加拉伸韧带5分钟 周二:一 常规准备活动 二 速度训练 300米*5 (每个间隔3分钟) 三 素质训练 障碍跳 (6个障碍*10) 周三:一 常规准备活动 二 800米计时跑 (3分40)*3 (每个间隔5分钟) 三 素质练习 (拉人跑50米*4) 四 放松练习 周四:一 常规准备活动 二 八分钟匀速跑 休息5分钟后3分钟快走 三 素质练习 (垫上) 四 放松练习 周五:一 常规准备活动 二 力量练习 压杠铃 15公斤 半蹲跳*3 20公斤 半蹲起加20米加速跑*3 15公斤 左右脚前后交叉跳*2 15公斤 行进间弓箭步走来回20米*2 三 跳跃练习 障碍跳(6个障碍*6) 四 放松练习 Is team-oriented and team building. Persisting in democratic centralism, improve the level of team science decision, a democratic decision. Strengthening the concept of collective leadership, by collective discussions and decisions on major issues. 5 years, between members of the team did Frank, equal treatment, mutual trust, mutual support and form a innovation-oriented, democratic solidarity and diligent people, honest type of four good teams. Second, focus on the transformation of work style. Requires team members to actively think, active officers to organize work, active inspection work, initiative, by the Office and of the primary station and village (community), and make sure regardless of Division of labor and mutual support, mutual Help and complement each other, understand each other, improve leadership skills of managing. Third party organizations are weak and lax, strengthening regulation (community) party organizations and cadres, improve service levels, and enhance team effectiveness. The work style of the party members and cadres in the whole town has been further changes. 2. the cadres, and improve the overall quality of party members and cadres. First, grasp the cadres team construction. Cadres of the new and improved the regulation, the town village appraisal methods, training of party members and other 8 work, effectively promote the work, put an end to the previous shuffle, prevarication is not responsible for the phenomenon. Second, strengthening the construction of grassroots party organizations and party members. Catch the party branch Secretary of team-building, improving overall quality. Healthy village (community) cadre appointment system. Perfect village