Senior high school summer vacation track and field training plan, junior high school track and field

1. Flexibility exercises:

1) Lifting, flexing, extending, swinging and various forms of loop wrapping exercises in the flat, side, and upper positions of the two arms.

2) Exercises such as flexing, extending, pressing, kicking, swinging, winding, vertical and horizontal of the legs.

3) Various exercises such as flexion, extension, and loop wrapping of the whole body.

2. Coordination exercises:

1) All kinds of freehand exercises, marching exercises.

2) Exercises of various skills.

3. Speed and agility exercises

1) Half-high leg raise small stride, downward pressure high leg lift, wheel run.

2) Accelerate to about 60 meters.

3) Standing start 30-40 meters.

4) A variety of rapid response exercises.

5) 30m and 60m timed runs.

4. Endurance exercises: cross-country running, combined walking and running exercises in natural environments, variable speed running, etc.

5. Bounce force and strength exercises:

1) Various jumping exercises.

2) All kinds of waist, back, and abdominal exercises.

3) Rubber strips.

4) Carry barbells, etc.

Train 5 times a week for about 2 hours each time (7:30 a.m. --- 9:30 a.m.).

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The junior high school track and field team training plan is as follows:

The first stage: the physical fitness training stage, which is mainly based on physical training. Strength training is the mainstay, supplemented by basic techniques. Flexibility training is the mainstay, supplemented by strength and endurance. Focus on agility training, supplemented by strength and endurance.

Stage 2: Basic technical training, consolidation and improvement stage. It focuses on basic techniques, supplemented by strength training. Basic techniques are the mainstay, supplemented by flexibility, agility and endurance training.

The third stage: special technology and tactical training stage. It is mainly based on special techniques, supplemented by comprehensive physical fitness exercises. It is mainly based on special techniques and tactics, supplemented by simulated competition exercises.

Expel some players who don't train seriously.

The items you are talking about belong to: the high school entrance examination items. You don't need to go through rigorous training, but you can do well in the exam if you stick to the practice arranged by the PE teacher every day. You can practice two things every day, such as: 100 meters and standing long jump; Shot put and 800 meters. Plan reference:

1. Prepare for the activity; 2. Small step running, high leg lifting, back pedal running followed by 30-meter fast run x meter run x meter x2; 5. Stand up for multi-level jumps or frog jumps (starting from level 3 and gradually increasing) to relax.

2. Shot put and 800 meters: 1. Prepare for activities; 2. Specialized exercises (shoulder pressing, etc., every day (first freehand practice, light ball practice and then standard ball; 4. Available: Falekt training method (100m, 200m, 300m, 400m; another 400 meters, 300 meters, 200 meters, 100 meters); 5. Waist and abdominal strength exercises; 6. Relax fully.

In addition, you can combine exercises by yourself. 100m and standing long jump 3 times per week; Shot put and 800m 2 times per week. The amount is customized. FYI.