一、目标极限跑根据自己的体力确定一个目标,用80%～90%的速度跑向目标。场地可以用公路、沙地、岗坡地和比较平坦的原野地。二、长距离的跳跃练习蛙跳400～600米;单足跳400～800米;跨步跳400～600米;跳的过程中可根据学生的体力确定距离稍作休息,但必须完成距离目标,跳跃场地以草坪和松软土地为宜。三、定时极量强度跑在确定时间范围内进行极量强度跑,每次跑下来 First, the ultimate goal Run according to their own physical determination of a goal, with 80% to 90% of the speed ran to the goal. Venues can use roads, sand, hillsides and relatively flat fields. Second, long-distance jumping leap frog 400 to 600 meters; single foot jump 400 to 800 meters; step jump 400 to 600 meters; jump process can be based on students’ physical strength to determine the distance a little rest, but must complete the distance target Jumping grounds to lawn and soft land is appropriate. Third, the timing of a very large amount of intensity to run in the determination of the maximum intensity within the time range, each run down