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下列素质练习,方法简易,题材有趣,可从为提高运动员的竞技能力打下良的基础。这些练习是依据足球运动的肌肉用力特点所编设的,其中多数的练习是结合球进行的,能较好地全面改善运动员的灵活性、协调性和提高队员的耐力素质。 1.侧身双脚往返跳越球。重复练习一定的次数(图一)。 2.正面双脚前后跳越球。重复练习一定的次数(图二)。 3.夹球与两踝之间,跳起将球交到手上,弯腰置球于地面。重复球练习(图三)。 4.夹球于两踝之间跳起,背呈反弓形,将球后挑过头顶,接反弹球。重复进行练习(图四)(也可以与同伴相互传球进行该练习)。
The following quality exercises, simple methods, interesting themes, from the athletes to improve athletic ability to lay a good foundation. These exercises are based on the characteristics of football muscle force compiled by the majority of exercises are combined with the ball, can better improve the overall athletes flexibility, coordination and improve the quality of the endurance players. 1. sideways feet jump from the ball. Repeat a certain number of times (Figure 1). 2. Front and back of the ball across the ball. Repeat a certain number of times (Figure 2). 3. between the ball and the two ankles, jump to the ball to hand, bend the ball on the ground. Repeat the ball practice (Figure three). 4. Bunches jump between the two ankles, the back was anti-arched, the ball after the top pick, then bounce the ball. Repeat the exercise (Figure 4) (you can also pass the ball with peers to practice this).