一、力量训练是提高考生步长的基础 (一)以最大力量的60%～70%做杠铃负重半蹲跳,12次一组,5～6组。 (二)各种跳跃练习,如十级蛙跳5～6组;30～60米跨步跳6～8组;20～30米单腿跳4～6组;原地单足向上跳30次一组,4～6组:抱膝跳15次一组,4～6组;挺胸—收腹跳15次一组,4～6组等。 (三)加强腰腹力量练习,如仰卧起坐、肋木 First, the strength training is to improve the pace of the candidates base (A) to the maximum strength of 60% to 70% do barbell weight squat jump, a group of 12, 5 to 6 groups. (B) a variety of jumping exercises, such as ten frog jump 5 to 6 groups; 30 to 60 meters jump 6 to 8 groups; 20 to 30 meters single leg jump 4 to 6 groups; A group of 4 to 6 groups: tuck 15 times a group of knees, 4 to 6 groups; chest - abdomen jump 15 times a group, 4 to 6 groups. (C) strengthen the waist strength exercises, such as sit-ups, ribs