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众所周知,800米跑是中跑项目,要求用较快速度跑完全程,对循环、呼吸系统功能要求很高。准备活动不充分,学生“极点”现象出现较早,持续时间较长,不仅影响成绩,而且也常发生意外事故。为此,我对女生800米测验前原采用的单一慢跑后做操,或游戏或打球等形式的准备活动进行了改革。现我采用的是一般性准备活动与专门性准备活动结合的方法。一般性准备活动由教师带领并控制速度跑步5分钟左右,接着做定位徒手操(中间有迪斯科舞蹈、摆臂、压腿等动作):专门性准备活动在柔软地面上做,包括小步跑、后蹬跑、高抬腿跑及加速跑,听哨声起跑等,然后在肋木上做牵引运动,有正压腿、侧压腿、拉伸股四头肌
As we all know, 800-meter run is running in the project, requiring a faster run the whole process, the circulatory, respiratory system functions demanding. Inadequate preparatory activities, students “pole” phenomenon earlier, longer duration, not only affect the results, but also often accidents. To this end, I reformed the preparatory activities for girls in the form of a single jogging operation after the 800 meters test, or games or playing games. Now I am using a combination of general preparation and specialized preparation. General preparation activities led by the teacher and control the speed of running for about 5 minutes, followed by positioning bare hands (in the middle of disco dance, swing arm, leg movements): Special preparations for activities done on soft ground, including small steps, After the pedaling run, high leg run and accelerate the run, listen to the whistle start, etc., and then do traction on the ribs, have positive pressure leg, lateral pressure leg, quadriceps stretch