How to make a good training plan for track and field?

First, the plan objectives.

1. Develop the physical fitness of the team members in an all-round way, master the correct sports skills, be able to reasonably apply technical skills, and achieve good sports results in the competition.

2. Readjust the team, recruit new team members, do a good job in material selection, and strengthen the team's training management and ideological and moral education.

3. Popularize track and field sports, and cultivate the Olympic spirit of tenacious struggle and hard-working team members.

Second, the list of team members.

Men: Women:

3. Training plan.

1. Training objectives:

1) Develop physical fitness, enhance physical fitness, and improve sports performance;

2) Improve the basic sports skills and skills of the team members through training, and exercise excellent psychological quality.

2. Training focus:

Focus on technical training and physical fitness training in sprinting, middle and long-distance running, and throwing events.

Year to month, 4, specific training plan:

1) Adjustment stage (spring).

The main task is to adjust the team, select potential seedlings, mainly focus on physical fitness exercises, and improve the strength, flexibility, bouncing and other qualities of athletes. Don't train too hard, but do a lot of exercise. Strengthen the management of the team's daily training.

Requirements: 1. Team members attend training on time, and the training should be serious and hard

2. Team members should help each other, have a sense of competition between them, and cultivate students' ideological quality of fighting for the honor of the school.

Adjustment phase : Monday: Physical fitness training; Tuesday: Long distance run; Wednesday: Strength training (lightweight); Thursday: Flexibility training; Friday: Speed Training.

2) Intensive training stage.

As the preparatory stage of the special project, the general physical training is used as the basis to improve the special physical fitness. Focusing on speed, strength, and technique, increase technical training. The change of exercise load from quantity to quality change.

Regularly monitor the athletic performance of team members to improve athletic performance.

Requirements: 1. Team members master the sports skills and skills engaged in the project;

2. After exercising, the team members should carry out active relaxation exercises to enhance the supplement of nutrition;

3. Prevent the occurrence of sports injuries and improve the awareness of self-protection.

Intensive Phase: Monday: Interval run for short runs; Tuesday: Speed Strength Training; Wednesday: Endurance training; Thursday: Special training; Friday: Strength training.

3) Competition period (maintenance and adjustment phase).

Adjust your competitive condition and train to keep it up. During this period, the conditions for achieving the desired results are a gradual increase in the intensity of training, the variety of training content and the appropriate number of competitions. The main purpose of this period is to get good results in important competitions.

Strengthening the psychological training of competition means that we can steadily exert our competitive ability under any circumstances, so we must improve our ability to play in competition. It is necessary to eliminate instability, relieve fatigue, have strong self-confidence and desire to win, and never be discouraged no matter what difficulties are encountered.

What are the athletics training programs, which are as follows:

1. Repeatedly relax and stride 60 100 meters, and experience the five-point action requirements for running on the way.

Requirements: The upper and lower legs are bent and folded at the knees, run in a straight line, swing, the landing direction is positive, the landing is light and elastic.

2. "Synchronous parallel" medium-speed repeated running of 80 100 meters, experience the swing of arms and legs and landing technical essentials.

"Synchronous juxtaposition" refers to a practice method of running forward in a parallel synchronized rhythm. Generally, two people are used as a group to help each other learn from each other to master and improve technology, requiring two people to approach the length of the step, and the one with good technology leads the one with poor technology to run. In use, it is also necessary to combine the main problems to be solved according to different training stages, such as using players with large range of movement, relaxed and coordinated to drive players with small range of action and emotional tension.

In short, use the strengths and advantages of technology to drive and influence the improvement of the wrong movements of the companions.

Requirements: Brisk, rhythmic, relaxed, coordinated.

3. Gradually accelerate from slow to fast and run 60 to 80 meters evenly, and master the five requirements for running on the way.

Requirements: Pay careful attention to the correct movement of running, and be able to bring the correct movement into the fast running without deforming the action.

4. "Synchronous parallel" acceleration run 60 100 meters, and experience the technology of large-scale natural fast running.

Requirements: When accelerating gradually and evenly to a large speed, insist on running 15 to 20 meters with a large and easy speed and then run with relaxation.

5. "Synchronous parallel" uphill acceleration run 60 80 meters, and experience the technique of "lifting legs and sending hips".

Requirements: Accelerate evenly, and gradually increase the speed of forward force.

6. Start from the standing posture, gradually increase the running speed, and after exerting the maximum speed, run 20 30 meters with the help of inertia, and master the technique of greatly relaxing and running.

Requirements: Relaxed, natural and elastic.

7. Run in more steps.

Decelerate at a fixed distance and stride for 60 meters.

Run 30 or 40 meters in a fixed step.

Push back to relax and stride.

Relax and stride uphill.

Requirements: To run in a natural stride, do not jump and run, do not kick the calf, pedal swing sufficiently, and the amplitude is large.

8. Fast running, starting from a standing or semi-squat position, at the beginning is like running 50 meters to exert the maximum speed as soon as possible, mainly to improve the acceleration running technique of the start.

Athletics is a highly comprehensive sport with long-term, systematic and scientific training requirements. A successful track and field athlete requires a lot of time and effort to train.

1.Aerobic capacity training

Aerobic capacity is one of the most important basic abilities for track and field athletes, including aerobic training in different disciplines such as running, jumping, jumping and throwing. Training time can be arranged according to different projects and training objectives. For example, for sprint and middle runs, the training time is usually 20 to 40 minutes, while for the long-distance running events, the training time is longer.

2.Strength training

Strength training is a necessary means for track and field athletes to improve their speed, jumping, and throwing abilities. Different strength training methods and weight training methods can be used for different events and different phases. The focus of training can be on the lower limbs and core muscles.

3.Skills training

Skills training is the key for track and field athletes to cope effectively with competitions. Skills training includes the training of basic movements and technical essentials of running, jumping, throwing and other events. In skills training, it is necessary to formulate a training plan according to the requirements and characteristics of different projects.

4.Sensitivity training

Agility training is the key to improving an athlete's reaction speed and coordination. Training includes training for foot and body agility, as well as special exercises for speed and strength, such as explosive strength training and endurance reduction training.

5.Rest and recovery

Rest and recovery are equally important parts of a training plan, and adequate rest and adequate recovery can ensure that athletes perform better in competitions. Daily relaxation activities such as stretching, yoga, and massage can be chosen to help the body recover. In addition, you can also increase your nutrient intake, get enough sleep, and stay hydrated to keep your body in shape.

The primary school athletics team tries to lay a good foundation for students;

Let's start with the daily preparation activities:

Jogging 400m*2 laps leg press shoulder ;

Kicking left and right front 30m*3 sets.

Running in small steps: 30m*2 groups, followed by about 20m acceleration run.

High leg lift 30m*2 groups Acceleration run about 20m.

Jump 30m*2 groups Acceleration run about 20m Acceleration run 30m*2 groups Prepare for the completion of the activity;

After that, the specific training plan:

Monday: Completion of preparation activities;

Speed training, 30m*4 to 8 groups, 60m*4 to 8 groups, 100m*2 to 6 groups, standing long jump or standing level 2 frog jump 8 groups of 1-3 groups can be.

Relaxation activities Leg swing exercises Relax and run a lap.

Tuesday: Fitness training (for younger athletes, it is best not to do strength training) to complete the preparation activities;

Sit-ups 30 in a group *6 to 8 sets, back up in a group of 15 *6-8 sets, complete a set of sit-ups + back up Do about 20 meters of accelerated relaxation run, 50 meters of acceleration run or stride run or leap jump, relaxation activities Leg swing exercises Relax and run a lap.

Wednesday: Speed endurance exercises.

Complete preparatory activities;

400m standard track and field field straight track fast curve jogging 2 laps in a group *3 groups, after observation, you can properly divide the items for the students, the endurance is better suitable for the middle and long distances can strengthen the middle and long distance training, the speed is better for the short span can strengthen the sprint explosive training, the bounce is better for the jumping project can be used for jumping training, and the upper limb strength is better can be used for softball throwing training.

Relaxation activities, leg swings, jogging laps .

Thursday: Relaxation activity exercises, completion of preparatory activities;

Organize running and jumping games;

Relaxation activities, leg swings, jogging laps .

Friday: Generally for special training, because you have three coaches, you can take the athletes separately for the development of special training, jumping: long jump, step point training, action training, jumping ability development training, high jump step point flexibility training, sprinting: special training of 200m150m100m80m30m, middle and long-distance running: 500m400m300m200m100m training, long-distance running:

Perform 400m gap running training, rest for 1 minute at 400m, cycle 3-5 times in a group, relaxation activities, swing legs, jog a lap.

Saturday: Special Training:

Complete preparatory activities;

Athletes in selected events should train according to their own events, and the training volume should not be too large.

Relaxation activities, leg swings, jogging laps .

Pay attention to all the performance statistics Athletics training in primary schools is based on foundation and selection.

The above training plan is not detailed quality training can be appropriately adjusted separately after completing the options, and at the same time, you can learn from the training plan on the third floor, the training plan must be formulated and adjusted according to the ability of the team members, and it is impossible to adapt to all changes without changing.

Hope it helps.

Monday: Fitness and Endurance Training; Tuesday: Speed Training!

30 meters, 60 meters, and 100 meters are five, four, and three to train; Wednesday: Special Intensity Training; Thursday: Appropriate adjustments, mainly one lap main!

Speed and stamina are distributed by themselves! Friday: Strength;

The training technique of primary school students is secondary, mainly the practice of physical techniques, upper limbs, regression and other strength exercises are essential, but the training should not be excessive, it should be gradual, and it should be suitable for the physical growth of primary school students.

Monday: Speed, sprint.

Tuesday: Quality, Strength.

Wednesday: Long-distance running, over 2000.

Thursday: middle distance running, 800 1000 several.

Friday: 300 600

Saturday: Closed .........

I'm also on the track and field team, let's talk about my training method, practice sprinting frequency on Monday, tie it with an elastic belt, time to run forward for about 1 minute, this exercise is very large, you should relax appropriately, do it once a week, 6 sets each time, 1 point for each group, relax on Tuesday, train on Monday, long-distance running, run 5 laps on the 400 track, take a break, run 4 laps or run at different speeds, sprint all your way on the straight, jog on the corner, practice speed and endurance on Wednesday, you can run 100 200 300 200 100 or 100 100 200 200 300 Thursday is very important to practice running 400 time control at about 58 seconds run 4 sets or run 600 time control around 4 groups on the line to practice explosive power on Friday I don't have to say press the barbell Primary school students should be fine with 120-160 once a week 6 sets each time 6 squats per group Note There must be more than 2 people next to protect After pressing, be sure to relax and run down Saturday and Sunday Rest I hope you are satisfied.