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此教法共7个练习,在课堂教学中分三步完成:第一课时完成练习1至3;第二课时完成练习4至5;第三课时完成练习6和7。在业余训练中一个练习为一训练课时。练习1:原地起跳摆腿练习两脚前后站立(有力腿在前)上体垂直,听老师口令“1、2、3、4”原地摆臂(如图1);口令“5”时支撑腿伸直,脚跟立起,摆动腿屈(略成90°)向前上方顶,小腿放松,同时支撑腿同侧手臂向上前上方高举,异侧手臂屈肘侧平举(如图2)。练习2:行进间起原地起跳摆腿练习跳练习当练习1熟练后,由原地转入行进间。先慢走完成“1、2、3、4、5”,然后转入慢跑完成“1、2、3、4、5”,节奏明显,动作到位,助跑速度逐渐加快。练习3:加大踏跳力量,增加腾空高度当快
There are 7 exercises in this teaching method, which are completed in three steps in class teaching: Exercises 1 to 3 in the first class, Exercises 4 to 5 in the second class, and Exercises 6 and 7 in the third class. An exercise in amateur training is a training session. Exercise 1: Jump in situ Legs before and after the practice of standing (powerful legs in the front) Upper body vertical, listen to the teacher password “1,2,3,4” swing arm (Figure 1); password “5” Support leg straight, heel stand up, swing leg flexion (slightly 90 °) to the top of the top of the top, lower leg to relax, while the support leg ipsilateral arm up front above, elbow side elbow flexing (Figure 2) . Exercise 2: Traveling from place to place Jumping Exercises Practice Exercises When practicing a skilled, from place to place. First slow to complete “1,2,3,4,5”, and then into the jogging to complete “1,2,3,4,5”, a clear tempo, action in place, running speed gradually accelerated. Exercise 3: Increase the power to jump, increase the height of vacated when fast