Phosphategen system (ATP-CP system)

Glycolysis system (lactate system)

Krebs cycle or citric acid cycle (aerobic system)

Concentric (shortening of muscle length)

Eccentric (passive lengthening of muscle length)

Isometric (muscle length remains the same)

Fatigue—disruption of the kinetic chain—unreasonable load or uncontrollable movements—injury

Functional overtraining: The program intentionally reduces exercise performance, but adaptation occurs and exercise performance improves after 3 to 17 days.

Non-functional overtraining: Unreasonable planning results in prolonged suppression of athletic performance and inability to achieve desired recovery.

Body weight Muscle fiber type Training status

Specificity Relevance Validity Credibility

1RM strength calculation formula: (0.033 × times × repeated weight) + repeated weight

Vertical jump, 300yd round trip run, straight line run

Cooper 12min run 1.5mi test

40yd run

T Test Edgren Side Step Test 20yd Round Trip Illinois Test

Dual-energy X-ray measurement method (gold standard) Underwater weighing Air plethysmography Skinfold thickness measurement Bioelectrical impedance

nervous system muscular system connective tissue Cardiopulmonary system Endocrine system (Table 4.1 on p.54)

Exercise method selection Muscle contraction type Multi-joint exercises Equipment and types

Unilateral and Bilateral Exercises Open and Closed Kinetic Chains Training unit structure and sequence of exercises Intensity

Explosive Strength Training for Increased Intensity and Ultra Intensity Training volume and arrangement of multiple sets of training Interval time Action repetition speed Frequency

Lengthen-shorten cycle (super-isometric training “disinhibition”)

Muscular strength (increase in maximal strength thereby increasing acceleration)

Heavy load resistance training

catapult resistance training

Optimize explosive power with pre-game tapers and recovery

Super isometric training (quick lengthening-shortening cycle exercise)

Weightlifting (explosive power is greatest when the weightlifting load is 70% to 80%1RM)

Conversion of strength to explosive power (after completing strength training, conduct explosive power training close to the specific event)

Training with a variety of load combinations can achieve all-round improvements in the strength-speed relationship

With the movement and kinetic chain stable, perform the exercises that produce the greatest strength as quickly as possible.

Increase the maximum concentration of blood lactate

Reduce blood lactate concentrations during submaximal exercise

Improve blood buffering capacity (increase the ability to withstand high concentrations of lactic acid accumulation)

Promote the conversion of type II muscle fibers to glycolytic subtypes (conversion of muscle fibers type IIx to type IIa)

Significantly increase glycolytic enzymes (lactase, dehydrogenase, phosphofructokinase, phosphorylase)

Repeat relay run (relay format)

Repeat run (repeat a fast run over a specified distance)

Fartlek training method (the distance of fast running is changed)

Intermittent fast running (fast running and slow running distance remain the same)

Cycle sprint (running in small groups, with the last person always running in front of the first person)

12 point run The subjects ran as hard as they could for 12 minutes and the distance completed was recorded. Vo2max=35.97 x distance (miles)-11.29

intensity duration training volume

Efficiency of Exercises Principles of Aerobic Endurance Training Sports Psychology Lifestyle

Short-duration, high-intensity training (e.g., interval training)

Moderate-time high-intensity training (such as fartlek training)

Long-term moderate-intensity training (training time is 30 minutes longer than competition time)

Resistance strength training (less than 67% of 1RM, more than 12 repetitions, rest time of 30 to 60 seconds, 2 to 3 groups)

Training stage (small, medium and large cycle)

Taper training method before competition (shorten training time but maintain training greater than 90% of maximum oxygen uptake, usually lasting 7 to 16 days)

Recovery (Reference: "Athletes' Guide to Recovery")

Specificity: training that is as similar as possible to many factors of the game

Training transitions: Combining a series of resistance training with agility training has positive results

Training methods: refer to "Agility Training"

Choice of practice methods: action pattern, competition distance

The principle of advance and retreat in the order of practice

Frequency: 2 to 3 times a week (depending on status)

Strength: As big as possible

Training volume: 5 to 25 groups per exercise

Ratio of practice and rest time: 1:4 to 1:20 (adjustment to specific circumstances)

Starting, accelerating, back-pedaling phase, swinging, decelerating

Back kicking running (cadence), sitting (standing) arm swing, forward leaning running, downhill (up)hill running (6~10°)

Step jump and run, climb (push-ups) and run, resistance speed training (impact speed no more than 10%)

Continue for at least four weeks; at least 3 times a week; repeat each group more than four times; Each exercise lasts at least 20 seconds; adapt carefully and add new exercises.

from legs to torso

from hand to torso

Combination of legs and hands to torso

Closed kinematic chain exercises with fixed foot position

Transitioning from unsupported footwork and jumping exercises to closed kinetic chain exercises

Combined with rhythmic stabilization training in open kinematic chain exercises

Barefoot ball or balance mat training

Compared with open chain training, the joint activation of the shoulder joint is higher during closed chain training (push-ups > vibrator)