女足体能训练

•–12–YoYo•–Off-season–Pre-season–TaperingPeriod/TransitionPeriod–In-season–RehabiliattionTraining–PrehabilitationTraining–.1.•1..•.•Soccerisnotrunning.•Soccertrainingisfitnesstraining.•SPARQTraining–Speed–Power–Agility–Reaction–Quickness•Functionality+Specificity–Injuryprevention–Stabilityexercise–Correctiveexercise2.1286(21.1)294730826028()1391(23.0)290131506051()(1998)1205(21.5)271028925601()249227905282259227995390223024854715(1999)777.9(14.8)3293(62.8)1170.8(22.4)246227805242(1998)840(19.9)1821(43.2)1559(36.9)219220284220(80)(m)SIMISCOUTTotaldistance(m)0200040006000800010000Attacker0100020003000Distance(m)Mid-fielder0100020003000Distance(m)Defender0100020003000Distance(m)60.053.495.0199666.760.023.4199561.555.192.7199660.554.27199663.757.20199661.555.204.01995862.456.1119937()(min)•60•()10.220.312.320.736.519968.9610.8325.2524.0830.8619969.3212.1327.4024.8226.3219966141~6031~4021~3011~2010•,20’’50,60’’10••(1999)3.20.524.20.96(1999)1.950.372.80.75(1984)2.690.253.690.93Ekblom(1986)4.62.15.12.1Rohde&Espersen(1988)3.0~6.0Bansbo(1991)2.1~6.9(1979)4.51.454.91.49zz,ATPCP,;,ATPCP,.•ATP-CP••––ATP-CP–.TimePerformace1.••HRmax••––––––……•–CO2–RQ=1.0–V-slope–……[ATminATmax](1)160-20018080-100%90%140-18016065-90%80%HR%HRmax•=HR1HR2(2)(HRmax)•1•–HRmax–==(2)(HRmax)•2•–HRmax–VO2max–AT-HRHR1HR2(3)4*44*4(())“”()•HR1HR2•30’-40’(56’58’,Rest=5’)A.ABCDEFB1(B2).4*4-3-2-1A—BB—CC—DD—EE—F1./=1/1442.6-103.(4’-3’-2-1’)4.90-95%70%5.C.ADCB•=50m•8/2.5~3•=2’•1’20’’~1’15’’~1’10’’/AB=BC=CD=DA=•AC2CB=BA=AD=DC=1.-2.-3.-4.5.16.27.38.4=30m:480m/8D.“”()57124683•START•2m10•30cm•A-B()•E.•4’/4,3’(3’)•290m/2.•••••ATP-CP(1)7-8mmol/L60’’60’’3vs3F.==A-B:B-C:C-D:D-B:B-E:E-D:D-A:A-F-G-H:HG.ACDBEFGH1.20m30m12’8’2-32.A-F-G-H•25m40m55’’60’’••H.3vs3+2(:mmol/L)zAB(7-8mmol/L)()ABABBzC(7-8mmol/L)()CzD(7-8mmol/L)()10.089.458.947.656.574.53D11.0112.2711.3710.597.175.25C6.638.379.07.59B9.1510.0813.657.56A3Vs333Vs3(2)ATP-CP3mmol/L30’’10’’-3mmol/L2~1099ATP-CPATP-CPA-B:B-C:C-D:A-B-CI.220ABCD5’’~9’’:=1:4~1:56’’24’’30’’8~122~3/A-B:B-C:C-D:D-E:E-F:ZF-G:G-H:H-A:ABCDEFGHJ.•10’’+20’’10’-20’•40’’-2’•/=1/14-82-3••ATP-CP•8’’/30’’26’’/25’’3’-5’•K.95m5m85m10M20m1Vs1210m5m-10m-15m10m30mATP-CP(mmol/L)2.7692.2892.1031.7792.3941.5481.743B2.8862.2952.0792.0431.6921.471.332A77(6/25)(8/30)(8/30)AB“-”3mmol/L4.•••Plyometrics•(1)1.2.3.4.5.6.7.8.30kg9.20kg10.20kg11.12.13.(2)••(3)—Plyometics4-6/3-5/5Medicalball(~~~~~~)20-30kg6~8/5~820-30kg6~8/5~85/5/4~660~90cm5/5/4~6(4)()5/*2Lowback--710/*2Ham.-Lowback-30cm---8Abs645-60’’/*2Core--90--545’’-60’’/*2Back--46’’/*4*2Abs-----345‘’Abs-Back-()215/*2Abs--1No.1~No.83~45.---••()•-5.---•5.---•PNF.•••••••