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跳箱与栏架训练全书 - 刘也
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2024-04-30 02:11:39
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  • 封面
  • 版权信息
  • 内容提要
  • 第1章 基础知识
    • 跳箱介绍
    • 栏架介绍
    • 跳箱与栏架训练的原理
  • 第2章 跳箱训练
    • 跳箱-双脚落地 Box-Jump-Double Legs Landing
    • 跳箱-单脚落地 Box Jump-Single Leg Landing
    • 跳箱-垫步跳 Box-Skip-Jump
    • 跳箱-单脚跳 Box-Hop
    • 跳箱-双脚交换跳 Box-Jump-Alternate
    • 跳箱-连续侧滑步 Box-Lateral Sliding-Continuous
    • 跳箱-连续跳-横向 Box-Jump-Continuous-Lateral
    • 跳箱-无摆臂-双脚跳-旋转-90度 Box-Without Arm Swing-Jump-Rotation-90 Degree
    • 跳箱-有摆臂-双脚跳-旋转-90度 Box-Arm Swing-Jump-Rotation-90 Degree
    • 跳箱-无摆臂-单脚跳-纵向 Box-Without Arm Swing-Hop-Linear
    • 跳箱-有摆臂-单脚跳-纵向 Box-Arm Swing-Hop-Linear
    • 跳箱-无摆臂-单脚跳-横向 Box-Without Arm Swing-Hop-Lateral
    • 跳箱-有摆臂-单脚跳-横向 Box-Arm Swing-Hop-Lateral
    • 跳箱-垫步单腿跳-单腿落地 Box-Skip-Hop
    • 跳箱-连续跳跃 Box-Jump-Continuous
    • 跳箱-双接触-双脚跳-旋转-90度 Box-Double Contact-Jump-Rotation-90 Degree
    • 跳箱-箱上稳定下落 Box-Stability Dropping
    • 跳箱-跳深-横向跑 Box-Depth Jump-Lateral Running
    • 跳箱-跳深-旋转-180度 Box-Depth Jump-Rotation-180 Degree
    • 跳箱-跳深-旋转-360度 Box-Depth Jump-Rotation-360 Degree
    • 跳箱-跳深-跳远-纵向 Box-Depth Jump-Long Jump-Linear
    • 跳箱-单腿跳深 Box-Single Leg-Depth Jump
    • 跳箱-跳深接球 Box-Depth Jump-Catch the Ball
    • 跳箱-双接触-向后跳下-再跳起 Box-Double Contact-Back Jump-Jump
    • 跳箱-双接触-双脚落地-双脚起跳 Box-Jump-Double Contact-Double Legs Landing-Jump
    • 跳箱-跳深练习 Box-Depth Jump
    • 跳箱-快速伸缩复合式俯卧撑 Box-Plyometric-Push Up
    • 跳箱-单腿深蹲 Box-Single Leg-Squat
    • 跳箱-侧向蹬跳 Box-Lateral Jump Up
    • 跳箱-哑铃负重蹬箱 Box-Dumbbell-Step Up
    • 跳箱-哑铃负重侧向蹬箱 Box-Dumbbell Lateral Step Up
    • 跳箱-栏架-双接触-横向跳 Box-Hurdle-Jump-Double Contact-Lateral
    • 跳箱-栏架-双接触-单脚纵向跳交替 Box-Hurdle-Bound-Double Contact-Linear
    • 跳箱-栏架-双接触-横向单脚跳-换脚落地 Box-Hurdle-Double Contact-Lateral Hop-Landing on different foot
    • 跳箱-栏架-双接触-横向单脚跳-旋转-换脚落地 Box-Hurdle-Double Contact-Lateral Hop-Rotation-Landing on different foot
    • 跳箱-栏架-双接触-单脚纵向跳 Box-Hurdle-Hop-Double Contact-Linear
    • 跳箱-栏架-双接触-横向单脚跳 Box-Hurdle-Double Contact-Lateral Hop
    • 跳箱-栏架-双接触-旋转单脚跳 Box-Hurdle-Double Contact-Rotation-90 Degree-Hop
  • 第3章 栏架训练
    • 栏架-双脚跳-纵向-无摆臂 Hurdle-Jump-Without Arm Swing-Linear
    • 栏架-双脚跳-纵向-有摆臂 Hurdle-Jump-Arm Swing-Linear
    • 栏架-双脚跳-纵向-双接触 Hurdle-Jump-Double Contact-Linear
    • 栏架-双脚跳-横向-无摆臂 Hurdle-Jump-Without Arm Swing-Lateral
    • 栏架-双脚跳-横向-有摆臂 Hurdle-Jump-Arm Swing-Lateral
    • 栏架-双脚跳-横向-双接触 Hurdle-Jump-Double Contact-Lateral
    • 栏架-单脚跳-纵向-无摆臂 Hurdle-Hop-Without Arm Swing-Linear
    • 栏架-单脚跳-纵向-有摆臂 Hurdle-Hop-Arm Swing-Linear
    • 栏架-单脚跳-纵向-双接触 Hurdle-Hop-Double Contact-Linear
    • 栏架-单脚跳-横向-无摆臂 Hurdle-Hop-Without Arm Swing-Lateral
    • 栏架-单脚跳-横向-有摆臂 Hurdle-Hop-Arm Swing-Lateral
    • 栏架-双变单-纵向-无摆臂 Hurdle-Jump-Single Leg Landing-Without Arm Swing-Linear
    • 栏架-双变单-纵向-有摆臂 Hurdle-Jump-Single Leg Landing-Arm Swing-Linear
    • 栏架-双变单-纵向-双接触 Hurdle-Jump-Single ley Landing-Double Contact-Linear
    • 栏架-交换跳-纵向-无摆臂 Hurdle-Bound-Without Arm Swing-Linear
    • 栏架-交换跳-纵向-有摆臂 Hurdle-Bound-Arm Swing-Linear
    • 栏架-交换跳-纵向-双接触 Hurdle-Bound-Double Contact-Linear
    • 栏架-交换跳-横向-无摆臂 Hurdle-Bound-Without Arm Swing-Lateral
    • 栏架-交换跳-横向-有摆臂 Hurdle-Bound-Arm Swing-Lateral
    • 栏架-交换跳-横向-双接触 Hurdle-Bound-Double Contact-Lateral
    • 栏架-双脚跳-横向-旋转-90度-无摆臂 Hurdle-Jump-Without Arm Swing-Lateral-Rotation-90 Degree
    • 栏架-双脚跳-横向-旋转-90度-有摆臂 Hurdle-Jump-Arm Swing-Lateral-Rotation-90 Degree
    • 栏架-双脚跳-横向-旋转-90度-双接触 Hurdle-Jump-Double Contact-Lateral-Rotation-90 Degree
    • 栏架-单脚跳-旋转-90度-无摆臂 Hurdle-Hop-Without Arm Swing-Rotation-90 Degree
    • 栏架-单脚跳-旋转-90度-有摆臂 Hurdle-Hop-Arm Swing-Rotation-90 Degree
    • 栏架-单脚跳-旋转-90度-双接触 Hurdle-Hop-Double Contact-Rotation-90 Degree
    • 栏架-交换跳-旋转-90度-无摆臂 Hurdle-Bound-Without Arm Swing-Rotation-90 Degree
    • 栏架-交换跳-旋转-90度-有摆臂 Hurdle-Bound-Arm Swing-Rotation-90 Degree
    • 栏架-交换跳-旋转-90度-双接触 Hurdle-Bound-Double Contact-Rotation-90 Degree
    • 栏架-敏捷-旋转-90度 Hurdle-Jump-Agility-Rotation-90 Degree
    • 栏架-敏捷-旋转-180度 Hurdle-Jump-Agility-Rotation-180 Degree
    • 栏架-敏捷-纵向-一次一步 Hurdle-High Knees-Agility-One Step at a Time-Linear
    • 栏架-敏捷-纵向-一次两步 Hurdle-High Knees-Agility-Two Steps at a Time-Linear
    • 栏架-Z形-快速跨步 Hurdle-Z-Quick Lunges
    • 栏架-S形-快速移动 Hurdle-S-Move Quickly
    • 栏架-敏捷-高抬腿-单腿支撑-2栏架-横向 Hurdle-Agility-High Knees-Single Leg Support-Two Hurdles-Lateral
    • 栏架-敏捷-高抬腿-单腿支撑-5栏架-横向 Hurdle-Agility-High Knees-Single Leg Support-Five Hurdles-Lateral
    • 栏架-敏捷-高抬腿-连续-横向-1栏架 Hurdle-Agility-Hight Knees-Continuous-Lateral-One Hurdle
    • 栏架-敏捷-高抬腿-连续-横向-2栏架 Hurdle-Agility-Hight Knees-Continuous-Lateral-Two Hurdles
    • 栏架-敏捷-横向-Z形-前后移动 Hurdle-Agility-Lateral-Z-Forward and Backward Move
    • 栏架-敏捷-横向-8字-前跨步 Hurdle-Agility-Lateral-8-Forward Lunge
    • 栏架-敏捷-横向-8字-后跨步 Hurdle-Agility-Lateral-8-Backward Lunge
  • 第4章 训练计划
    • 训练计划制定原则
    • 训练节奏与间歇
  • 作者简介
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