一、第一阶段(9月初～11月底) (一)弹跳力练习:立定跳远、兔跳、蛙跳、多级跳、跳远腾空步、台阶上下跳、原地纵跳等。 (二)一般耐力练习:20～30分钟慢跑、越野跑、1600～3000米中速跑、1600～2000米变速跑等。 (三)柔韧性练习:站立体前屈、俯卧背伸、腰绕环、正侧踢腿、肩绕环、悬垂、“桥”、纵横劈叉、跪撑挺、高抬腿、弓箭步压腿、后拉腿等。 (四)上肢、腹背力量练习:俯卧撑、击掌俯卧撑、指卧撑、对墙指卧撑、推小车等。 First, the first phase (early September ~ late November) (a) bouncing force practice: standing long jump, rabbit jumping, frog jumping, multi-level jump, long jump vacated step, jump up and down the stage, place vertical jump and so on. (B) General endurance exercises: 20 to 30 minutes jogging, cross-country run, 1600 to 3000 meters in the speed run, 1600 ~ 2000 meters speed running and so on. (C) flexibility exercises: stand ankle flexion, prone dorsiflexion, waist around the ring, the positive side of the kicking, shoulders around the ring, hanging, “bridge”, vertical and horizontal splits, kneeling hold very, high leg, , After pulling legs and so on. (D) upper extremity, abdominal strength exercises: push-ups, palm-push-ups, finger-support, wall-lying reclining, pushing the car.