給業(yè)余羽毛球選手訓練計劃書

1、（一）全面提高階段技術(shù)教學訓練原則.........................................................41在移動中正確掌握和熟練運用基本技術(shù)...........................................42不斷制造難度，在對抗情況下熟練地掌握基本技術(shù).........................43在發(fā)展全面技術(shù)的基礎(chǔ)上，突出特長技術(shù)的訓練............

2、.................54技術(shù)的掌握和發(fā)展必須與個人打法特點及戰(zhàn)術(shù)密切配合...............5（二）主要手法的教學法.................................................................................5(1)注意準備動作的合理性.......................................................

3、................5(2)全身要協(xié)調(diào)用力...................................................................................5(3)關(guān)鍵是提高奇球動作的節(jié)奏性...........................................................6(4)提高掌握動作一致性和突變性的能力..............

4、.................................6(5)要注意擊球點的選擇...........................................................................6(6)要注意球與球拍的接觸點與面...........................................................6(7)要注意提高肩關(guān)節(jié)的柔韌性及伸展面的訓練

5、...................................61握拍法的教學..................................................................................72正手發(fā)高球和正手挑球技術(shù)的教學..............................................73后場上手擊球（高、吊、殺）技術(shù)的教學............

6、.............................84網(wǎng)前高點搓、推、勾、撲技術(shù)的教學..............................................85接吊與接殺技術(shù)的教學..................................................................9（三）步法的教學法.......................................

7、..................................................9暖身運動：.....................................................................................12重量訓練：........................................................................

8、.............12羽毛球之重量訓練.......................................................................................13(二)專項性力量練習的內(nèi)容和方法.....................................................231上肢專項力量練習............................

9、............................................232軀干專項力量................................................................................233下肢專項力量練習........................................................................23（三

10、）發(fā)展速度素質(zhì)的練習......................................................................231反應(yīng)速度的練習............................................................................242動作速度練習.............................................

11、...................................243移動速度練習................................................................................24（四）發(fā)展耐力素質(zhì)的訓練......................................................................241以提高非乳酸性無氧

12、代謝能力為主的練習................................252間歇性專項步法練習....................................................................253多球練習........................................................................................25（五

13、）發(fā)展柔韌素質(zhì)的練習......................................................................25（六）發(fā)展速度耐力素質(zhì)的練習..............................................................25羽毛球技術(shù)訓練要領(lǐng)...................................................

14、................................26（一）羽毛球技術(shù)的特點與要求..............................................................261手法上的一致性特點....................................................................262手法上的靈活與突變性特點...............

15、.........................................263步法的全方位特點........................................................................264步法的快速和靈活特點................................................................26（二）全面提高階段技術(shù)教學訓練原則