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高抬腿跑不仅是短跑的专门练习,同时也是发展中小学生灵活性、腰腿及踝关节力量的很好手段。五十年代开始就在中小学体育教学中广泛采用,受到广大青少年的欢迎。一、动作要领 (一)上体正直或稍前倾,两臂有力的前后摆动。 (二)大腿积极向前上方摆抬到水平位置,并稍稍带动同侧髋向前,大小腿尽量折叠。 (三)在抬腿的同时,另一条腿积极下压,足前掌着地,用踝关节缓冲。着地时足跟尽量少下沉。腰要挺直,重心要提起。二、教学难点大幅度向前摆腿,步长大、频率快、向前效果好。三、教学步骤与手段 (一)学习小步跑技术
High-legged running is not only a specialized exercise for sprinting, but also a good way to develop the power of primary and secondary school students, waist, legs and ankles. Since the 1950s, it has been widely adopted in primary and secondary school physical education and has been welcomed by many young people. First, the action essentials (a) Upper body upright or slightly forward, his arms swing back and forth before and after. (B) the thigh actively carried forward to the top of the horizontal position, and slightly drive the same side of the hip forward, the legs try to fold the legs. (C) while lifting the leg, the other leg actively under pressure, before the palm of your hand, ankle cushioning. Landing heel with as little as possible sink. The waist should be straight, the center of gravity should be mentioned. Second, the difficulty of teaching a substantial forward leg swing, step up, fast frequency, forward effect is good. Third, teaching steps and means (a) learning small running techniques