Make the body more coordinated, how to improve the coordination of the body

Coordination refers to the correct timing, direction and speed of the body's action muscles, stable balance and rhythm. In addition to genetics and athletes' psychological personality, there are also muscle strength and endurance, technical action proficiency, speed and endurance, body center of gravity balance (related to muscle strength and muscle endurance), movement rhythm (technical movements must be proficient), muscle relaxation and contraction, and even flexibility. There are probably many ways to do this:

1. Various physical exercises that are not accustomed to movements;

2. Complete the action in reverse; Switch from right hand to left hand.

3. Change the speed and rhythm of the action that you are used to; (trot, race walking) 4. Complete complex actions in a game mode; (Slow motion).

5. Require creative changes to complete the way of action;

6. Adopt unaccustomed combination movements, so that the mastered movements are more complicated exercises;

7. Change the range of action space;

8. Use various equipment or natural environment to do a variety of complex exercises; (table tennis, football).

Coordination training, because it is a kind of intensive training, so it is necessary to lay a good foundation in the preparation period and the training period, and there is no special coordination training in the adjustment period and the competition period. Training intensity 70 frequency to three times a week as follows:

1.Vertical jump 2Jump back and forth 3Side-Jump 4Square Jump 5Steering jump 6Jump Turn 7Lateral crossstep 8Reverse movement of hands and feet9Stand on the ground.

Coordination training is done in a way that requires speed and time to work.

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.

1.Vertical jump: Jump up with your feet together and your hands bent.

2.Skip back and forth: The essentials are the same as above, but skip forward and backward.

3.Side-jump: The essentials are the same as above, but jump left and right.

4.Square jump: The essentials of the method are the same as above, but jump to the square position.

5.Steering Jump: The method is the same as above, but after jumping, turn to the ground 180 degrees to maintain balance with your body and hands, and you can jump left and right.

6.Jump Turn: The method essentials are the same as above, but jump on one foot.

7.Lateral cross-step: There are two types: left cross and right cross.

8.Reverse movement of hands and feet: standing on one foot and lifting the feet in the opposite direction.

9.Standing squat: Stand and then squat, then push back with your hands on the ground and your feet back, then retract your feet and finally stand up.

This is a set of loops. Others have 10Gyro rolling, 11

Touch the left foot with the right hand with the inward curvature of the left foot, 12Holding the ball 8 oscillation, 13Standing toss catch, 14

Sit-to-throw catch, 15Throw the ball forward and run forward to catch the ball, 16Squatting pushes each other, 17

Standing and jumping up and pushing each other, 18Standing squatting stand catch, 19Squatting and catching the ball, 20

Tumbling catches, etc. Of course, coordination training requires the coordination of speed, time and movement, that is, the more complex the movement, the better the learning effect.