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一、栏上摆腿练习(一)练习目的提升跨越栏架的协调、柔韧与灵敏性。(二)动作要点1.摆动腿和起跨腿在栏架上方提拉、摆动走过。2.身体保持正直、身体不能随意左右扭转。二、跨越障碍物练习(一)练习目的提升加速和弹跳能力,加大跨越步幅。(二)动作要点1.摆动腿充分蹬伸,并尽量贴近腹部,双臂大幅度摆动。2.保持腾空时间,加大跨越距离。三、牵引跑练习(一)练习目的提高肌肉的爆发力。(二)动作要点1.橡皮带放置腰间,身体重心前移,积极加速跑进。2.加快摆臂频率,大腿向前上方高抬。
First, the column leg exercises (a) practice purposes to enhance coordination across the bar, flexibility and sensitivity. (B) action points 1. Swing legs and legs from the top of the racks in the rake, swing through. 2. The body to maintain integrity, the body can not be left to reverse. Second, cross the obstacle practice (A) the purpose of the exercise to enhance the ability to accelerate and bounce, increase stride over stride. (B) the main points of action 1. Swing leg fully pedal stretch, and try to close the abdomen, arms swing. 2. To maintain time, increase the distance across. Third, the traction running practice (a) practice purpose to improve the explosive power of the muscles. (B) action points 1. Rubber band placed waist, body center of gravity forward, and actively accelerate into the run. 2 to speed up the arm frequency, thigh forward high lift.