《ycr弹跳训练计划》——中级篇（YCR - jump training program intermediate）.docVIP

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《ycr弹跳训练计划》——中级篇（YCR - jump training program intermediate）.doc

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《ycr弹跳训练计划》——中级篇（YCR - jump training program intermediate）

《ycr弹跳训练计划》——中级篇（YCR - jump training program intermediate） Primary improve articles After the primary practice for a period of time, if you feel the physical quality of the plan began to develop rapidly, then you can start the following article the primary improvement. Primary is to improve physical quality for a certain friend, and the bottleneck in practice primary to improve an effective plan, used to break through the bottleneck of the primary. The use of the 24 groups: a basketball player of our school, class 2009 grade 2010 about 50 sports students. The effects of exercise here I will not say more, but a lot of players bounce a leap. (here individually named is not necessary, because this is a grassroots program, the main function of program is for discussions with the US amateur. Application of physical quality to achieve the following stage population: 100 meters to 12 seconds from 3 to 12 seconds 5 Standing long jump to 2 meters 40 - 2 meters 60 Standing three jump to 8 meters 30 meters - 8 50 On Monday four content 1: chinups group (n = 5 rest interval of 30 seconds ---60 seconds) The first group of 10 3 3 2 2 slow fast slow fast Second groups of 8 2 2 2 2 slow fast slow fast Third groups of 6 3 fast 3 slow Fourth groups of 8 2 2 2 2 slow fast slow fast Fifth groups of 12 3 3 3 3 slow fast slow fast 2: curved legs straight pendulum 5 groups (each group rest interval of 30 seconds ---60 seconds) The first group of 8 2 2 2 2 slow fast slow fast Second groups of 6 2 2 2 slow fast slow Third groups of 8 2 2 2 2 slow fast slow fast Fourth groups of 6 2 2 2 slow fast slow Fifth groups of 10 3 3 2 2 slow fast slow fast 3: static group (n = 4 in upper limb exercise rest interval of 120 seconds) The first group of 40 seconds (you can choose hanging on horizontal bar above, can also use the prone support.) Second groups of 60 seconds Third groups of 50 seconds Fourth groups of 70 seconds 4: exercise waist group (n = 5 static rest interval 120 seconds) The first grou