Please help me make a plan for summer training

Hold the ball in front of your chest with both hands, stand with your feet left and right or back and forth, bend your knees slightly, bend your knees quickly when jumping, jump up with the soles of your feet, lift the ball to your shoulders with both hands, hold the ball on your right and left, hold the ball on your right and your left side, when you jump close to the high point, your hands are off the ball, your other arm is stretched out, your wrist is flexed, your index finger plucks the ball, and the ball is sent out through your fingertips. First, practice in a passive defensive situation to consolidate the action of the jump shot, and gradually practice it in a strong confrontation game.

Ultra-long-distance shooting training: Ultra-long-distance shooting has always been not recognized by the traditional sports world, thinking that it is a big luck, but our sports experience tells us that ultra-long-distance shooting is a very effective means of scoring, and it can achieve a high shooting rate through training. In the game, ultra-long-distance sneak attacks are often used, and good results have been achieved.

Generally, ultra-long-distance shooting requires both hands to shoot the ball, and there are two types of shots: chest shots and head shots. I usually choose to shoot on the head, so that I can better control the direction and strength, pay attention to the high rather than low, and increase the chance of hitting the board and getting into the basket.

Going to a sports school is the best way!

Play more! More actual combat! Experience naturally improves.

Writing ideas: The writing of the training plan is to write down when and what to do, and to show the hierarchy of time when writing.

1: To establish a strong consciousness, the stronger this consciousness is, the better, that is, to have a strong desire to improve one's ability to speak. Be eager to be aware of the important fissures of speech.

This is fundamental, and consciousness comes first in everything. The stronger the awareness, the better, and if you don't reach it, don't sleep. That's a big deal.

2: Read some books, articles, such as the book I bought before. As well as some articles on the network about improving speech, eloquence. Watch more and learn about speaking, eloquence, and speech from multiple perspectives. And the way to improve.

3: Form your own set of methods. Of course, this method must be constantly improved and improved, and there are two kinds of methods, one is the core essence, that is, the method that everyone recognizes or is most suitable for themselves.

The other is constantly evolving with the times. For example, this stage is this method, and the other stage is another method. Such methods should be constantly improved according to their own circumstances.

4: Exercise. This is the core.

Reading a book is only a small part of the way, especially in terms of time. Can't occupy a lot. The main energy, the time to spend on exercise.

For example, talking in the mirror, shouting, self-feeling, self-improvement in the process of speaking, recording, various forms of speaking patterns, various styles of **.

Technique, method, application of the way. When it comes to how to exercise, have your own approach. The method of how to exercise is discussed in a separate article. You can refer to the previous article I wrote. Of course, we can also refer to the experience and experience of the majority of people.

5: About the timing. Eloquence, speech is a lifelong thing. Therefore, it is necessary to make long-term plans with a vertical front, but to be quick and resolute on a specific local issue.

Writing ideas: There are mainly text narrative style, ** style, network style and map annotation type. Commonly used are ** type and network type.

In drawing up a training plan, it is necessary to scientifically combine and coordinate the personnel, time, content, methods, field equipment, equipment, and various support units of the training in accordance with the training outline, the training plan, the training instructions of the higher authorities, and the actual situation of the troops.

Example:

1. Guiding ideology:

According to the conditions of the school, combined with the requirements of our school for the training of the volleyball team, adhere to the spirit of regular scientific training, ensure time, and ensure the effect, the plan is specially formulated.

Second, the training objectives:

Improve the physical fitness and basic skills of volleyball players and achieve excellent results in the game!

3. Training time and program:

2. Program: The first stage: mainly physical fitness and basic technology. From 03/05/08 - 04/05.

Contents: Basic techniques: pad the ball against the wall, pass the ball against the wall, serve, smash, pass and other exercises.

Physical fitness training: 250-meter jogging, high leg lift, small step running, back pedal running, multi-level standing jump, one-legged jump, 30-meter fast running, three-meter line movement, touching and other heights, to provide guarantee for improving ball skills.

3. Training method: select some of the content for training according to the specific situation every day. Wrap up at the end of the session. Roll call is given at each training session to ensure the quality of the trainers, time, and training. Be fully prepared for the later stage of tactical training.

Phase 2: Tactical-oriented. From April 6 --- May 15.

Contents: 1. Comprehensive exercises of basic techniques (omitted).

2. Basic tactical training (omitted).

3. Psychological quality training (omitted).

Training Notes:

1. Must attend on time.

2. Obey the arrangement and command of the coach.

3. At the end of the training, it must be summarized and appropriate encouragement should be given according to the performance of the players.

4. Pay attention to safety and prevent accidents.

Morning: Wake up at 7:30 a.m., eat a quick meal until 8:00 a.m., then rest for 10 minutes (you can sit on the couch) (this is important to help you digest).

8:10 11:40 Write homework, don't be floating, don't be in a hurry, although there is a lot of homework, write slowly and you will be able to finish it.

11:40 12:40 Eat, then rest for 10min, 11:50 5:50 do your homework, and then go out to exercise until your mother calls you to eat.

6:00 7:10 Eat, then rest, and then write (at this time, be sure to write liberal arts (copy homework). It is not suitable to sit in science at night)

Write until 10 o'clock, stay up late if you want to.

But the next day there was a slight change: 1h in the morning

Hello, I am an instructor of a police academy, I hope my answer will be helpful to you, first of all, your training plan is very intense, in fact, the armed police not only need to have strong endurance, but also need a very strong instantaneous explosiveness, I think in addition to the latter's practice design is not enough, other training programs are still okay, I hope you can persevere. Here's a little bit of advice.

1.You don't need to run 500 meters, and you can add some short-distance running training, such as 50 meters round trip and 100 meters sprint.

2.Push-ups can be divided into two types, one is endurance, that is, don't do it too fast, but keep it at a constant speed, and you can't do it. The other is explosiveness, which is to do push-ups for a limited time.

3.Join the pull-up program.

If you become an armed policeman, you don't need such a large degree of training, and this kind of training also varies from person to person, so if you don't think it's very difficult, it should be more reasonable.

It's best to find a professional coach!

It's best to find a professional coach.