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本文采用文献资料法、专家访谈法、对比分析法和录像分析法等研究方法,对国内优秀啦啦队教练及运动员进行访问,在充分掌握技巧啦啦操托举、篮抛等难度动作的发力方法及传统力量训练内容、手段的基础上,结合药球“便携、安全、可调节重量”等特点,总结出一套技巧啦啦操底座运动员使用药球进行力量训练的方法,以期为啦啦队项目的训练和发展提供一些参考依据。结论表明:对啦啦操底座运动员进行上肢力量训练时可通过药球仰卧推举、球上俯卧撑、药球肩上推、药球前平举、药球臂弯举、药球头后臂屈伸6种训练方法进行训练;下肢力量可以采用持球半蹲、持球弓步蹲、药球伐木蹲3种方法训练;在对运动员核心力量进行训练时可以利用药球进行坐姿转体、球上板式支撑、仰卧抛球3种方法 ;专项训练可利用托举模拟练习、爆发式向上抛球练习、爆发式反向抛球练习及抛接练习4种训练方法 ;同时,运用药球进行坐姿转体传球练习及滚球游戏等力量训练可有效提高团队协作能力。通过科学合理地运用药球对啦啦操底座运动员进行身体素质训练,可有效地提高运动员的身体素质,对于初学者还有助于托举、抛接技术动作的规范和自动化,此外借助此辅助器械进行专项训练,有助于提高啦啦操运动员专项运动成绩。
In this paper, using the methods of literature review, expert interviews, comparative analysis and video analysis, the paper investigates the excellent cheerleading coaches and athletes in China, And traditional strength training, based on the combination of the medicine ball “portable, safe, adjustable weight ” and other characteristics, summed up a set of skills cheerleading base athletes use the medicine ball for strength training method, with a view to cheerleading Project training and development to provide some reference. The conclusion shows that when the cheerleading base athlete can perform upper body strength training, he can press the medicine ball supine push, the ball push-up, the medicine ball shoulder push, the medicine ball flat, the medicine ball arm curl, Training methods for training; lower extremity strength can be used ball squatting, lunge bow squat, medicine ball squatting three methods of training; core strength in the training of athletes can use the ball to sit posture swivel, the ball plate Support, throw on the throne three ways; special training can use the lift simulation exercises, explosive throwing up the ball, throwing the inverted throwing practice and throwing training 4 kinds of training methods; the same time, the use of medicine ball sitting posture swivel Pass training and bowling games and other strength training can effectively improve teamwork skills. Through the scientific and rational use of medicine ball on the cheerleading base athletes physical fitness training, which can effectively improve the physical fitness of athletes, but also for beginners to help lift, throw technical specifications and automation, in addition to help Special training equipment, will help improve the special sports performance cheerleaders.