Sanda training plan, Sanda physical training methods

Start with a 30-minute warm-up and end with a 30-minute physical build-up, with 2 breaks of 5 minutes each.

Technique exercises are kept at least 45 minutes and are generally as follows: standing position, one-handed punches (including: front hand jab, front and back hand straight, front and back hand hook, front and back hand hook); Two-punch combinations (including:

jab straight, jab hook, jab hook); Multi-punch combinations (try to do a variety of combinations, not list them one by one); Leg method (including: whip leg, split leg, kick leg, back leg); wrestling method (it is impossible to explain it here, it is best to find a teacher to learn); Then there is the target practice; Then there is the hand-feeding exercise; Finally, the practice of fighting is a confrontation.

The technical content can be practiced separately in stages, in a weekly unit, every two weeks as a stage, and each stage is linked to two or three contents, and after a year, it can be well applied.

In-situ practice: Use the in-situ practice method to focus on the essentials, and constantly figure out the line sequence, force points and body posture of the movement. When practicing, it is necessary to relax naturally, do not require excessive force quickly, and complex movements can be broken down into exercises, from slow to fast, and gradually master the correct method of movements, and constantly improve the quality of movements.

Comprehensive footwork exercises: After practicing on the spot, basically mastering the action specifications, it is necessary to combine the corresponding footwork exercises according to the needs of actual combat, improve the attack distance, and defensive mobility, so that the technique is closely linked with the actual combat, and the technical movements are gradually coordinated and accurate, and lay a good foundation for the use of technology in the case of offensive and defensive confrontation.

Hypothetical exercise: A way of playing that attacks or defends counterattacks by imagining the offensive and defensive actions or the state in which the opponent is played. Doing imaginary combat exercises, carrying out imaginary exercises, has an immersive state of facing the enemy's actual combat, and can improve the reaction ability, action speed, cultivate the will to fight, and master the specific fighting methods of various battles.

Fixed target drill: Fixed target practice is an exercise that uses auxiliary equipment such as chest targets, foot targets, and sandbags as hitting targets, which is an important part of improving technical movements and improving the speed and strength of movements. It is required to move accurately, quickly, and fully hit the target.

Movable target drills: Movable target exercises are performed by coaches or peers to hold small targets and constantly change the angle, position and direction. It is a practice method that requires the practitioner to react quickly and flexibly, and to use a variety of techniques to strike.

Through practice, the quality of the practitioner's offensive and defensive counterattack actions can be effectively improved, and the offensive speed, accuracy, distance sense, reaction ability, and adaptability can be improved. Establish stable conditioning and gradually automate the action.

Offensive and defensive exercises. Conditional attack and defense stipulate that one side uses punches to attack the other side to defend or attack with legs, and the other side uses leg catches, etc.

Conditional offensive and defensive exercises: Targeted and effective training and improvement of certain abilities and the ability to use certain methods of practitioners. Any offensive and defensive such as stipulating strength, speed or competition with large-level athletes is used to improve the actual combat ability of techniques, cultivate the ability to use technology under difficult conditions and dare to fight and dare to fight good quality, can effectively improve the technical level and physical fitness of practitioners to hone their fighting spirit, and is an effective measure to summarize and accumulate actual combat experience.

Through learning, you can master the basic principles and technical methods of sanda, and through popular science training, you can have a certain foundation of martial arts sanda and strengthen your body!!

The simple thing is to do more exercise in all aspects.

The ability to build muscles.

If you can, buy a sandbag and hang it.

If you have nothing to do, go up and hang a few times.

Imagine becoming enemies.

My classmate just had a punching bag.

He was bored, and when he was a child, he would go up and hang down a few times and kick a few times if he had nothing to do.

Now like an iron man.

Very jealous!

<>Phase 1

Content: Learn basic postures, steps and basic punches, combined with flexibility training and moderate strength, endurance and speed training.

Requirements: Able to combine basic postures and be proficient in steps'Use basic boxing techniques, and at the same time have a great improvement in flexibility and physical fitness.

Specific plans. Day 1-2: Learn the basic posture, the stride of the Kisha Ryomoto and the straight fist of the front and back hands, and learn the basic flexibility training methods, interspersed with light strength training, so that the new members can adapt to the training content and training intensity as soon as possible.

Day 3-4: Swing your fists before and after, increase the intensity of training as appropriate, and review what you have learned the day before.

Day 4-5: Learn left and right hooks, review straight punches, swing punches, and add speed and endurance training to quality training.

Phase II

Content: Learn to push the leg and whip the leg, review the basic steps and basic boxing techniques, and increase the intensity of quality training.

Requirements: be able to learn and use the forward leg and whip leg, proficient in the use of basic rubber boxing techniques, flexibility training is basically in place, and physical fitness has improved significantly.

Specific plans. Day 6-7: Learn to push the legs, review the basic boxing, learn the combination boxing, and increase the training intensity.

Day 8-9: Learn whip legs, review the leg press and basic punch techniques, learn punch and leg combinations, and strengthen physical fitness.

Phase 3

Content: Learn side kicks and simple throws, review what you have learned before, learn practical skills and conduct actual combat training, and strengthen endurance and speed training.

Requirements: Be able to skillfully use basic boxing and leg techniques, and apply them to actual combat training.

Specific plans. Day 10-11: Learn side kicks and simple throws, review what you have learned before, and strengthen endurance and speed training.

Day 12-15: Review what you have learned, learn practical skills and cultivate practical combat awareness, organize actual combat confrontation training, and strengthen quality training.

Modern Sanda sports have higher and higher requirements for the comprehensive quality of athletes, physical fitness as the basic quality of athletes to play a technical and tactical level, only through scientific, reasonable and systematic training, in order to make it continue to improve, I will introduce you to Sanda physical training methods, I hope it will help you, welcome to read!

(1) Combine technical training to improve physical fitness

Sanda sports belong to the confrontational group of physical fitness-oriented, which is a typical sport with high physical requirements, and physical training dominates, which not only requires athletes to have good physical fitness, but also comprehensive skills. Therefore, it can be combined with the corresponding technical training'Physical training, the design of the physical skills combined with the training mode, which can not only improve the physical fitness of athletes, but also improve the skill level and necessary psychological quality, the game has great benefits.

(2) Integrate physical training into key technical training

Key techniques are the foundation for bringing out the individual strengths of sanda athletes. Physical fitness level plays a pivotal role in accomplishing these types of movements. For example, in the training of the athletes' own good punches, legs, and wrestling, the method of arranging multiple repetitions to complete these key techniques can enable athletes to boldly play their strengths in the competition, grasp the initiative of the competition, and win the competition.

(3) Improving athletes' physical fitness in actual combat training

Actual combat training is the best way to improve athletes' performance, and it is also an effective means to test athletes' skills, tactical ability and physical fitness level. In training, actual combat training can be carried out according to the time and round of the actual competition, and the load training of athletes can also be strengthened according to the training methods such as one-to-one or one-to-many to make them exhausted. During training, athletes experience muscle swelling and shaking.

However, after such training, athletes will not only improve their technical level, but also their physical fitness will be rapidly improved, and their psychological qualities such as courage and will will will also be improved.

(4) Improve special physical fitness in general physical training

General physical training can comprehensively develop an athlete's speed, endurance, strength, flexibility, agility and other qualities. Special physical fitness is the sublimation and improvement of general physical fitness, and the special physical fitness quality of Sanda is more conducive to the comprehensive application and play of Sanda skills and tactics, so in general physical training, it is necessary to fully consider the type and characteristics of the energy supply system during Sanda sports competitions, and use this as the basis for training to implement training. Sanda sports are dependent on the three major energy supply systems, but pay attention to the ability of the phosphogen energy supply system and the glycolytic energy supply system.

Therefore, in the training, while improving the speed of action, it is necessary to focus on strengthening the ability training of the phosphogen energy supply system and the glycolysis energy supply system.

How do I train for sanda? What are the steps of Sanda training? This is a question that many Sanshou often wonder, and in order to help you solve this doubt, the following is a detailed introduction to the five steps of Sanshou training.

1. Physical fitness training:

1) Speed (2) Strength (3) Endurance (4) Agility (5) Flexibility.

2. Basic technical training:

1) Offensive and defensive training: It is mainly to enable athletes to master the basic skills of offense and defense on the basis of mastering basic techniques, and make each team member rotate to practice offensive or defensive exercises in training, and initially use the basic techniques learned. Next is the offensive and defensive training of the combination technique.

2) Defensive Counter Attack Training: After completing the simple'On the basis of offensive and defensive training, offensive and defensive counterattack training is carried out. At the beginning, you can explain the moves, defensive methods, and counterattack techniques in advance, and then attack at any time in the future, and initially develop the ability to adapt on the spot.

3. Tactical quality training:

1) Leg technique and feint training.

2) Dodge technique training.

3) Distance perception and timing training.

4) Gap mastery training.

5) Training of several tactics and methods adopted by opponents with different playing styles.

6) Physical distribution training during the competition.

Fourth, actual combat confrontation training:

This stage is to comprehensively apply the basic techniques, basic skills, and tactics learned in actual combat. Through confrontation training, students will exercise their ability to flexibly use various loose hand techniques and offensive and defensive techniques, increase their endurance, cultivate tactical awareness, and enrich their actual combat experience.

5. Specialty training:

Generally speaking, through the above training, you can become a sanda player, and the actual training process takes about 3-6 months, after which the training of athletes is only strength exercises and specialty (special move) training, as well as the continuous summary and improvement of competition experience.