第三章 运动训练方法

负荷时间          负荷强度         间歇时间             间歇方式           供能形式         

短时间重复训练：小于30秒 &nbsp; &nbsp; &nbsp; &nbsp;最大 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 充分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 走步、按摩 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 膦酸盐代谢为主 &nbsp;<br>适用：爆发力强速度快的

中时间重复训练：30秒-2分钟 &nbsp; &nbsp; &nbsp; 次大（心率180以上） &nbsp; &nbsp;相对充分 &nbsp; 走、坐、按摩 &nbsp; &nbsp; &nbsp;糖酵解为主的混合&nbsp;<br>适用：学习形成巩固强度低的技术

长时间重复训练：2-5分钟 &nbsp; &nbsp; &nbsp; 较大 &nbsp; &nbsp; &nbsp; 十分充分 &nbsp; &nbsp; &nbsp; &nbsp;同上 &nbsp; &nbsp; &nbsp; &nbsp;无氧有氧比例均衡的混合<br>适用：体能主导类型

负荷时间 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;强度 &nbsp; &nbsp; &nbsp; &nbsp; 心率指标 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;间歇时间 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 方式 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 每次心率 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;供能形式

高强度间歇训练 ：小于40秒 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;大 &nbsp; &nbsp; &nbsp; &nbsp; 190次/分 &nbsp; &nbsp; &nbsp; &nbsp; 很不充分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 走轻跑 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;120-140次 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;糖酵解为主的混合/磷酸盐<br>适用：体能类速度和耐力型

强化性间歇：A型40-90秒 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;大 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 180次 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 不充分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; B型90-180秒 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;较大 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 170次 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 不充分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<br>适用：体能主导速度耐力和力量耐力 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;

发展性间歇：大于5分钟 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 中 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 160次 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 不充分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;120次 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;有氧代谢为主的混合<br>适合：体能主导类耐力

短时间：5-10分钟 &nbsp; &nbsp; &nbsp; 170次/分 &nbsp; &nbsp; &nbsp; 无间歇 &nbsp; &nbsp; &nbsp;动作结构基本稳定 &nbsp; &nbsp; &nbsp; &nbsp;有氧强度最大 &nbsp; &nbsp;无氧有氧混合供能

中时间：10-30分钟 &nbsp; &nbsp; &nbsp; &nbsp;160次/分 &nbsp; &nbsp; &nbsp;无间歇 &nbsp; &nbsp; &nbsp;基本稳定 &nbsp; &nbsp; &nbsp;最大 &nbsp; &nbsp; &nbsp;有氧为主<br>&nbsp; 匀速跑、变速跑

&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;长时间：大于30分钟 &nbsp; &nbsp;150次/分 &nbsp; &nbsp; 无间歇 &nbsp; &nbsp; 基本稳定 &nbsp; &nbsp; &nbsp; 次大 &nbsp; &nbsp; &nbsp; 有氧供能<br>匀速跑、变速跑、法特莱克跑：是以有氧为主适度发展有氧无氧混合供能，训练环境不稳定、运动路线不固定、无节奏随意性负荷强度低

负荷变换：负荷强度变化最大 &nbsp; &nbsp; &nbsp;动作机构相对固定 &nbsp; &nbsp; &nbsp; &nbsp;供能形式多种功能变换

内容变换：强度可变可不变 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;结构变化 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 以某种为主

形式变换：同上 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;固定或变化 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 同上

负荷变换：1、负荷强度、量保持恒定<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2、负荷强度恒定、量变化——耐力<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 3、强度变化、量恒定——素质工作强度<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 4、强度、量均变化（1）强度增加量减少——工作强度<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; （2）强度减少量增加——巩固技术动作

内容变换：1、技能主导类中技术串联<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2、单个技术变换练习<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 3、组合技术变换练习<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 4、战术方案

形式变换：变换环境、训练气氛、路径、时间、练习形式

根据训练的具体任务将练习的手段设置为若干个练习站，运动员根据既定的顺序和路线，一次完成每站任务

结构因素：每站练习内容、负荷、安排顺序、站之间间歇、每循环间歇、练习站数、循环组数

可提高积极性、因人而异调整区别对待、延缓疲劳、防止局部负担过重

循环重复训练 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 间歇且充分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 强度最大 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 速度、爆发力 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; ATP-CP

循环间歇训练 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 间歇不充分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;强度次大 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 速度耐力力量耐力 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 糖酵解为主

循环持续训练 &nbsp; &nbsp; &nbsp; &nbsp; 基本无间歇 &nbsp; &nbsp; &nbsp; &nbsp;较小 &nbsp; &nbsp; &nbsp; &nbsp; 耐力 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 有氧为主<br>至少8分钟

教学比赛：比赛规则正式/自定 &nbsp; &nbsp; &nbsp; &nbsp; 环境相对封闭 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;过程可人为中断 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 对手是队友或对手 &nbsp; &nbsp; &nbsp; &nbsp;裁判临时指定

检查性比赛：规则正式/自定 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;封闭/开放 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 不可中断 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;对手 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 正式

模拟性比赛：正式规则 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 封闭/开放 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 不可中断 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 队友/对手 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;临时/正式

适应性比赛：正式 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 开放 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 不可中断 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 对手 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;正式

整体控制：模式、程序训练法

具体操作：分解、完整、重复、间歇、持续、变换、循环、比赛训练法

顺利完成不同时期的<b><font color="#c41230">训练任务</font></b>

有效控制各种<b><font color="#c41230">竞技能力</font></b>的发展过程

科学提高不同项目运动员的<b><font color="#c41230">整体竞技能力</font></b>

1、练习<b><font color="#c41230">动作</font></b>及其组合方式——各种身体练习之间的固定变异组合

2、运动<b><font color="#c41230">负荷</font></b>及其变化方式——强度、量度及负荷性质

3、<b><font color="#c41230">过程安排</font></b>及其变化方式——主要指训练过程的时间、人员、器材、内容、练习步骤

4、<b><font color="#c41230">信息</font></b>媒体及其<b><font color="#c41230">传递</font></b>方式——教练员指导训练时所采用的挂图、录影视频等

5、<b><font color="#c41230">外部条件</font></b>及其变化方式——场地、设施、器材

区别——<b><font color="#c41230">方法：途径和办法；手段：具体的身体练习</font></b>

动力特征：力的大小、方向、支点<br><font color="#c41230" style="font-weight: bold;">动作构成：动作姿势、轨迹、时间、速度、速率、力量、节奏</font><br>工作过程：开始、进行、结束

训练手段分类

目标模型——明确训练目标

检查手段——检查项目、方式、工具（采集信息）

评定标准——甄别现实状况与训练模式间的差异

训练手段——根据训练模式所提出的发展目标以及评定结果的反馈信息所提出的练习方法

训练程序——训练内容、时间序列、联系形式（直线、网络两种形式）

检查手段

评定标准

训练手段

单纯分解训练法：（1、2、3）4练习顺序不做刻意要求

递进分解训练法：相邻环节衔接部分要求掌握后再继续

顺进分解法：掌握1后学习1、2后学习1、2、3

逆进分解法

单一动作训练：动作环节之间紧密联系，逐步增加负荷

多远动作训练：完成好单个动作同时，注意多个动作之间的串联和衔接

个人成套动作

集体配合动作