Can jump rope be adjusted up for coordination

OK. Coordination training prescriptions.

Since it is a kind of intensive training, it is necessary to lay a good foundation and adjust during the preparation and training period.

There is no special coordination training during the whole period and during the competition. Strong training.

The degree 70 frequency is taken three times a week as follows:

1.Vertical jump 2Jump back and forth 3Side-Jump 4Square Jump 5Veer.

Jump 6Jump Turn 7Lateral crossstep 8Reverse movements of hands and feet.

9.Stand on the ground.

Coordination training is done in a combination of speed and time.

Coordination and resilience training.

In the process of agility training, it is necessary to pay attention to exercises that combine flexibility and coordination. Because tennis is a project in which the upper and lower limbs move at the same time, the completion of various hitting actions requires the coordination and cooperation of the whole body, and the quality of the coordination will directly affect the hitting action and quality.

Flexibility refers to the ability of soft tissues such as muscles, tendons, and ligaments in the joints of the human body. In addition to their own conditions, tennis players can arrange a variety of equipment, body* and a variety of stretching exercises for growth ligaments, focusing on the shoulder joint, knee joint and waist and abdomen.

Commonly used training methods: shoulder wrap, reverse shoulder pull, side shoulder pull, running posture shoulder press, both hands hold each other's arms, body forward bending, body backward flexion, lunge leg press, side leg press, waist loop, waist flexion and extension, marching forward, side, back kick, front kick crotch high-five, longitudinal split, various trick rope skipping, swimming activities, etc.

Basic requirements for flexibility training:

1.Master the optimal degree of flexibility development, limited to the completion of various technical requirements of tennis, not necessarily to the maximum;

2.Deal with the relationship between flexibility and strength, emphasize the elasticity of muscles, and maintain the contraction strength of muscles;

3.Implement the principle of gradual progress, coordinate the relationship between the intensity of stretching strength, the number of repetitions, the exercise time and other relevant factors, and do not exert too much force;

4.The index difference between active flexibility training and passive flexibility training was used to detect.

5.Flexibility training should be persistent and carried out frequently;

6.Pay attention to the relationship between flexibility and temperature, time, and fatigue.

It is also possible to use the double shake jump method, if it is possible, this method can be used.

I hope you can practice more bowl strength to jump fast with a rubber rope. If you don't want to use a rubber rope, then use twine rope, but once you use it, you have to jump low when you jump, but you must pay attention to speed and quality!

I recommend starting by improving your skipping technique and practice methods.

1. Technology. 1.When jumping, jump with the ball of your front foot so that your heel does not touch the ground and your knee is only slightly bent.

2.Jump up immediately after the forefoot lands, don't jump too high, as long as you can pass the rope, because jumping too high in the air for a long time will affect the improvement of performance.

3.Use your wrist to exert force when turning the rope, so that not only the wheel is fast, but also not easy to jump.

2. Practice methods.

When practicing, don't pursue the total number of jumps, but try as fast as possible, and don't be afraid of bad jumps, because the competition is the number of jumps in one minute, not the total number of jumps. Therefore, when practicing, we must focus on being fast, and reduce the number of bad jumps under the premise of being fast. Just practice more.

3. Little secrets.

If you want to get good results in skipping rope, you must have a good skipping rope that suits you. It should be of the right length and the rope should be relatively thin.

The techniques I said and the selection of skipping rope are scientifically reasonable, just do what I say, I don't believe you try to see how the effect is, and it will be effective in three days.

Why do you need speed, insist on practicing a Chenzi, just speed after a long time, pay attention to the regulation of breathing, as long as the breathing rhythm is adjusted and the jump is relaxed, the speed will not be a problem.

Jump rope should be fast, the range of action should be small, stretch the calf and thigh muscles, and rely on the elastic bounce of the Achilles tendon to be fast.

Practice running the stairs every day, jumping one level at a time, getting the foot strength up first, and the rest is not a problem

Speed practice method.

When the jumping movements of the feet are coordinated and natural, you can start the speed practice of timing, quantitating, timing and quantitating.

5 seconds, 10 seconds, 20 seconds - short-term timed continuous rapid rope skipping training. Don't let your students be afraid to speed up because they want to be stable, and jump as fast as possible. Start with 5 seconds, then change to 10 seconds after a quick trip, and so on.

Of course, each exercise has a fairly stable time and then extends it.

30 reps, 50 reps – quantitative continuous rapid jump training. It is to see how much time it takes to complete the specified number of times, and make a record every day, so that students can continue to challenge their limits and stimulate their potential.

25 reps in 10 seconds, 45 reps in 20 seconds - timed and quantitative rapid training.

30 times of 12 seconds, 50 times of 23 seconds, 80 times of 35 seconds – quantitative timing training, i.e. 30 times to be completed in 12 seconds. (It is used by professional speed rope skipping athletes, and we can adjust it according to the level of students when training.) Timing and quantification means that the specified number of times is completed at the specified time, and it is repeatedly strengthened.

Quantitative timing means that the number of times is specified to see how many hours it takes, but it must be completed within the specified time.

Finally, after having a quick stability, let the students do physical exercises, such as jumping in 1 minute and 10 seconds, jumping in 1 minute and 20 seconds, jumping in 1 minute and 30 seconds, etc. Only with sufficient physical fitness will there be better results.

Strengthen your arm strength and master good skills.