Methods and means of sensitivity training, sensitivity training methods

Foreign Sensitivity Training "15 Methods of Practical Rope Ladder Exercises.

There are many friends in the usual exercise or in the process of ordinary behavior, the sensitivity is not particularly high, and then I will introduce the sensitivity training method to you in detail, and at the same time I will talk to you about the matters that need to be paid attention to in training.

First, the agility training method.

There are many ways to train agility. For example, you can directly ask each part of the body to perform exercises in different directions. For example, occasionally do a limit twisting movement.

For example, people who are often hunched can do some back arch movements. In addition to this, it is possible to do some particularly complex exercises. For example, turning push-ups into push-ups, or directly doing zigzag runs, dodge runs, etc.

You can also do some unconventional movements. For example, if we usually walk in front, then we walk backwards. Jump to the front and change to the back jump.

You can also complete certain exercises in a specific space, such as playing badminton on small courts. You can also change the speed of certain movements, such as fast and slow running.

Second, the training needs to pay attention to the matters.

There are still many things that need to be paid attention to when training, no matter what kind of exercise is carried out, you must carry out preparatory activities before practicing, otherwise it is very easy to damage some parts of the body during the practice. In addition, it is also important to note that after the exercise, you should also do some activities to relax your muscles and bones, which can effectively relieve the fatigue of the body. In addition, it is important to note that you should not exercise immediately after eating, and you should wait for a while before exercising.

For those who don't exercise regularly, don't do particularly difficult exercises at the beginning, otherwise you may not be able to bear the physical aspect.

The content presented above introduces you to the agility training method, and at the same time, it also introduces the things that need to be paid attention to in training.

1. Do all kinds of running, dodging, sudden starting, and all kinds of rapid emergency stops and rapid turns in the process of running and jumping.

2. Do a variety of exercises to adjust the orientation of the body.

3. Do a variety of complex and changeable exercises specially designed. For example, use a comprehensive exercise composed of four exercises: zigzag running, dodge running, shuttle running and stand-up push-ups.

4. Exercises completed in an unconventional posture. Such as lateral or backward long jump, deep jump, etc.

5. Limit the space for completing the action. For example, practice on a shrunken ball field.

6. Exercises to change the speed or rate of completing the action. For example, change the frequency of the action or gradually increase the frequency of the action.

7. Do all kinds of chasing games that change direction and games that respond to various signals.

The method of training sensitivity is as follows:

1. Sprint-Retreat Repeat training.

This training simulates on-court action, just like the defender judging the opponent's offensive intent and making a tackle. This also improves the ability to accelerate from a drop run to a sprint run.

1.Place 5 obstacles in a straight line, about 5 yards apart. Number obstacles with 1-5.

2.Stand at obstacle 1 and sprint to obstacle 3.

3.Retreat to obstacle 2. Keep your core muscles tense, lower your body, and focus your weight on the forefoot.

4.The afterburner of the leg changes direction and sprints towards obstacle 4 with all his might. When sprinting, raise your knees high to create explosive power and land on the balls of your forefeet when you land.

5.Retreat to obstacle 3.

6.Change direction one last time and make a quick dash towards obstacle 5.

2. Bend over, lean forward and sprint.

This workout can help you get the right angle, adjust your center of gravity, and improve your ability to accelerate from a standing position.

Stand with your feet hip-width apart and keep your body straight from ankle to neck. Lean forward until you're about to fall, i.e. lean forward to the point where you will fall and bite the ground if you don't take a step forward. This is essential to create the approximate angles needed for forward momentum and effective acceleration.

Many people think they're leaning forward too much, but that's not the case, so be brave!

1.When leaning forward, lift your heels and touch the soles of your forefeet. Do not bend down.

2.When you can't lean forward any longer, move your knees and push them off the ground to move your body forward.

3.The elbow joint is maintained at 90 degrees, and the shoulder joint swings the arm.

4.Keep your hands open and relaxed.

5.Run fast for 10-20 yards.

6.Walk back to the starting point and regain your fitness.

7.Repeat 8-10 times.

3. Push-up start.

This training can enhance the leg press strength, master the explosive technique, improve the strength of the hips, and achieve the effect of balancing the strength of the lower limbs.

1.Place 2 obstacles, spaced 20 yards apart.

2.Lie on the obstacle 1 with your hands in a push-up position.

3.Immediately get up when you hear the signal, sprint, and overtake obstacle 2.

4.When sprinting, try to lower your body as much as possible.

5.Jog back to the starting point and regain your fitness.

6.Repeat 6-8 times.

Fourth, sprint quickly.

This workout boosts acceleration from jogging to sprinting, simulating the action of the field, allowing you to effectively transition from following the ball all over the court to getting close to the defensive line ready to show off your skills.

1.Place 2 obstacles, spaced 20 yards apart. Place the third obstacle 10 yards away from the second obstacle.

2.Stride from obstacle 1 to obstacle 2 at 75% speed.

3.Lean forward into an acceleration angle and sprint towards obstacle 3 with all your might.

4.Jog back to the starting point and regain your fitness.

5.Repeat 6-8 times.

5. Lateral cross-step.

Develop balance, hip flexibility, footwork and lateral speed.

Legs in a standing position.

Step with your right foot over your left leg.

Move your left foot from the back of your right leg to your left side.

Move your right leg to the back of your left leg and step forward.