給業(yè)余羽毛球選手訓(xùn)練計(jì)劃書(shū)

1、（一）全面提高階段技術(shù)教學(xué)訓(xùn)練原則.........................................................41在移動(dòng)中正確掌握和熟練運(yùn)用基本技術(shù)...........................................42不斷制造難度，在對(duì)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(zhǎng)技術(shù)的訓(xùn)練............

2、.................54技術(shù)的掌握和發(fā)展必須與個(gè)人打法特點(diǎn)及戰(zhàn)術(shù)密切配合...............5（二）主要手法的教學(xué)法.................................................................................5(1)注意準(zhǔn)備動(dòng)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(dòng)作的節(jié)奏性...........................................................6(4)提高掌握動(dòng)作一致性和突變性的能力..............

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

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

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

7、..................................................9暖身運(yùn)動(dòng)：.....................................................................................12重量訓(xùn)練：........................................................................

8、.............12羽毛球之重量訓(xùn)練.......................................................................................13(二)專項(xiàng)性力量練習(xí)的內(nèi)容和方法.....................................................231上肢專項(xiàng)力量練習(xí)............................

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

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

11、...................................243移動(dòng)速度練習(xí)................................................................................24（四）發(fā)展耐力素質(zhì)的訓(xùn)練......................................................................241以提高非乳酸性無(wú)氧

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

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

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

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