How to exercise flexibility and coordination of the body

Hello friends! Let me do it for you: Coordination Training Prescription Coordination Training Prescription arrangement, because it is a kind of intensive training, so it is necessary to lay a good foundation during the preparation period and the training period, and there is no special coordination training during the adjustment period and the competition period.

Training intensity 70 frequencies three times a week as follows: 1Vertical jump 2

Jump back and forth 3Side-Jump 4Square Jump 5

Steering jump 6Jump Turn 7Lateral crossstep 8

Reverse movement of hands and feet 9Standing and squatting coordination training is done with the required speed, time and movement. Coordination and Toughness 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. I hope you're happy with mine! (This personality is owned, please do not copy).

Practicing yoga will help you a lot.

1. The basic methods of flexibility training are: positive leg press, positive leg press, bending over, and kicking.

2. The basic method of enhancing flexibility training is positive leg press, which can exercise the muscles of the legs and waist, stretch the ligaments, and exercise the flexibility of the body. The positive leg press action requires pressing the legs on a high table, holding the knee joint with both hands, and pressing down.

3. Another basic action to enhance flexibility is to bend over, stand upright, feet slightly apart, arms straight, and press down hard, preferably to the toes. This movement stretches the muscles and ligaments in the lower back, making the body softer.

4. Kicking is also a basic action to enhance the flexibility of the body, which is relatively simple and has no restrictions on the field. Keep your legs together, raise your chest up, put your hands on your waist, relax one leg, and kick high towards your face, paying attention to tightening the sharps, which can better exercise the muscles of the whole body.