When you do a sport, do you ever fantasize about being as athletic as a star? I'm daydreaming a lot. When I play basketball, I fantasize that I can change direction as quickly as Iverson; When playing badminton, I fantasize that I can smash violently like Super Dan; When playing table tennis, I fantasize that I can attack left and right like Ma Long. But it's all just fantasy, and I've tried to train in the past, but I haven't been able to get the point. In the past, I often saw athletes jumping up and down on the playground, but now I am exposed to functional training, and I find that this is the key to improving sports performance. 
Today, I would like to introduce you to a training method used to improve sports performanceRapid telescopic compound trainingAs the name suggests, rapid contraction refers to the explosive contraction of muscles in a short period of time. Therefore, this training is suitable for any sport that involves rapid explosiveness, whether it is a quick change of direction on the court or a high volley in front of the net, after a period of training, a significant improvement can be achieved. Whether it's a few months or a year, your results will live up to your sweat. Rapid stretching compound training (hereinafter referred to as fast stretching training), also calledUltra-isometric training, reflex training, or plyometric training, which is a fast, explosive training method with pre-elongated or reverse movements, and the typical mode of exercise is the long jump. Before the long jump, the athlete will first do the pre-lengthening of the muscles, and at the moment of jumping, the muscles will carry out rapid explosive contractions to complete the jump.
In addition to the moment of take-off, the rapid telescopic compound training also includes impact training, you can't stay in the air all the time, the moment of contact with the ground, the body muscles are bound to be impacted, and the muscles react exactly the opposite of when you take off. Therefore, the complete rapid stretching compound training includes the take-off (centrifugation) stage, the air (transition) stage, and the impact (centripetal) stage, which involves the physiological characteristics of the fast stretching training, which we will talk about in detail later.
This seemingly simple training actually requires the mobilization of a large number of body muscles, and at the same time, the coordination between muscles and joints is also very tested. Therefore, fast extension training can effectively improve the athlete's body balance and muscle coordination, and can also enhance the stability and range of motion of the joints. Most of today's sports will involve running, jumping, changing direction and other actions, if the muscles and joints are out of balance, it is easy to lead to an imbalance in the center of gravity, and injuries are inevitable.
So there are so many sports, how should you choose the way of training? There can't be a training action of ten thousand essential oils in this world, and I have one trick in hand. Different types of training need to be selected for different sports.
Follow the intensity of the trainingIt can be divided into maximum intensity training and sub-maximum intensity training, which is suitable for sports with different depth jumps; Follow the way you trained, which can be divided into impact and non-impact type, which is suitable for sports that focus on the upper limbs or lower limbs; Follow the contact time with the groundIt can be divided into fast type and slow type, which is suitable for sports at different speeds, and this time is usually divided by 250ms.By cross-combining different training modes, they can be used in a variety of sports. Basketball, for example, involves high-intensity deep jumps, contact with the ground, and rapid change of direction. Therefore, it is necessary to choose the movements to be trained separately in maximum intensity training, impact training and fast training to improve the sports performance of basketball, and some movements may have multiple training characteristics. It can be seen that the above training methods are actually for the lower limbs, except for the non-impact training for the upper limbs of the human body. Smart friends must have discovered that there is an important link missing here, which is the special training for the core. On the playing field, the core muscles actually play a more important role than the other muscles.
Many sports do not simply involve the upper limbs or lower limbs, usually need to participate in the upper and lower limbs at the same time, in this exercise process, the upper and lower limbs are connected by the core, and the strength and stability of the core directly affect the transmission of the force chain between the upper and lower limbs. The strength of the core is mainly reflected by the superficial muscles, which are often referred to as the rectus abdominis and external oblique muscles, while the stability is more determined by the deep muscles, that is, the transverse abdominis and internal oblique muscles that we cannot see. Therefore, in addition to the training of the upper and lower limbs, the fast extension training also needs to increase the training for the core, which can be said to be the key to whether the fast extension training can be carried out efficiently. There are a lot of training movements in fast stretching training, I will write an article to explain it separately later, and at the same time will give you a training plan for reference, here is the entire training cycle of fast stretching training, so that you can have a preliminary understanding. In general, there are four phases of rapid extension training, namely:Preparation for the inspection phase, vertical jump training phase, horizontal jump training phaseandCompound training phase
Prepare for the inspection phaseIf there are posture problems, such as knee buckles, foot varus, scoliosis, etc., you need to preliminarily correct your body shape until it does not affect the training.
At the same time, because the later the functional training, the higher the requirements for the strength of the limbs and core, so it is necessary to have a certain strength foundation in advance. This is especially true for frail and obese people, who need to strengthen their strength before training due to obesity and lack of strength due to prolonged inactivity.
Vertical jump training phaseAs the name suggests, this stage is to train for the purpose of stable longitudinal jumping, during which it will inevitably involve impact training, the higher the height of the jump, the greater the intensity of impact training. Depending on the difficulty and complexity of the training, this stage is divided into three levels: beginner, intermediate and advanced. Elementary stage, mainly to jump box training, you can also find different steps as training grounds. The purpose is to learn the correct movements of jumping and landing with both feet, and to increase the height of the jump box until the knees are graduated. Don't think that jumping is easy, many people don't actually know how to jump correctly, including cushioning and stability when landing. This stage is the foundation for subsequent advanced training, just like the horse step in martial arts, the foundation is unstable, and the more difficult the training, the higher the risk of injury.
Intermediate stage, mainly for fast jump training, mainly to train the explosiveness, continuity and stability of jumping, can use reverse jumping, double contact jumping, etc. Reverse jumping refers to actions that involve rapid squatting and then jumping, such as high jump, long jump and other explosive movements, and double contact jumping refers to continuous rapid jumping, such as continuous frog jumping, continuous box jumping, etc.
Advanced stage, by further increasing the difficulty of training, to improve the stability and control of jumping, such as the ability to set obstacles, which is a huge test for the trainer psychologically and physically. The vertical jump training phase needs to be continuous at each levelTraining for more than 4 weeks, and then decide whether to graduate according to their actual situation.
Horizontal jump training phaseWhether or not to do this phase of training depends on the needs of the sport, such as badminton, table tennis and other sports that inevitably involve rapid traverse, this training can be added, but sports such as hurdles, pole vault and other sports do not involve this training. The difficulty of the training can also be divided into beginner, intermediate and advanced, and the content and mode of training are similar to vertical jump training, except that horizontal jump trainingLonger training cycles are requiredBecause the horizontal jump training itself does not correspond to the physiological function of our muscles, the requirements for stability are higher. Compound training phaseThis stage is the final stage of the whole training, which is preceded by basic dismantling training involving various sports, mainly to improve basic functions, and this stage is the main stageCombine your favorite sports with a comprehensive workout。For example, basketball, you can combine horizontal jump training with dribbling, combine vertical jump training with layups, and flexibly apply the results of basic training through actual combat training. Summary
Rapid stretching training is mainly designed for people who have exercise needs and desire to improve their sports performance, for people who do not have exercise needs or Buddhist sports, you can only carry out basic training, after all, physical fitness is the foundation of a person, and health is the guarantee of people's survival. In the future, I will write some detailed training plans and typical training movements at different stages, and welcome friends who are interested in fitness and functional sports to leave a message to discuss and learn. I am Lee, a primary school student walking on the road of fitness truth, welcome like-minded friends to like and follow, for more good articles, please pay attention to the public account bald Lee Love Fitness