游泳训练发展史原则及方法.pptx

单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,游泳的训练,游泳,训练,发展史,内容,原则,方法,负荷,安排,能量,训练,发展史,世界,1,自然发展（,18,世纪末,-19,世纪初）,1896,年现代奥运会,2,技术发展阶段（,20,世纪初到,20,世纪中）,技术创新,3,大运动量阶段（,20,世纪中到后期）,游泳馆的兴起，年量,130,万,-300,万,4,科学化训练（,20,世纪,70,年代至今）,中国,1,萌芽（,19,世纪末,-1948,年）,2,形成发展阶段（,1949,年,-20,世纪,60,年代末）,单一，重视技术创新，向匈牙利、澳大利亚等学习，蛙泳三雄等,3,大运动量训练阶段（,20,世纪,60,年代,-8,年代初）卡莱尔旋风,4,科学化训练阶段（,20,世纪,80,年代至今）,内容,内容,体能,技能,心能,形态,机能,素质,技术,战术,心理,智能,力量,耐力,速度,柔韧,其他,出发,转身,途中游,到边,体能训练,运动员体能指运动员机体的基本运动能力是运动员竞技能力的重要组成部分。,体能发展水平由身体形态、身体机能和运动素质的发展状况所决定，这三个因素既相互独立，又相互联系，彼此制约，相互影响。,运动素质是体能的外在表现，所以在运动训练中多以发展运动素质为体能训练的基本和主要内容。,一元论,二元论,多元论,问题讨论：,所有运动员需要的体能素质是相同的，还是各有侧重？,短距离运动员,中长距离运动员,爆发力,+,+,（转身蹬壁需要下肢爆发力）,速度力量,+,+,力量耐力,+,+,反应速度,+,+,动作速度,+,+,速度耐力,+,+,有氧耐力,+,+,无氧耐力,+,+,第十届全运会男子,200,名自由泳部分决赛选手,序号,身高,臂展,手面积,足面积,肺活量,1,187.0,201.4,162.8,247.8,6640,2,187.8,192.2,145.1,252.7,5225,3,183.0,193.4,159.6,258.5,5520,4,181.3,186.2,157.7,255.0,5056,5,188.5,201.0,165.6,258.4,5660,6,184.5,189.2,157.1,260.7,5585,平均值,185.35,193.90,157.98,255.52,5614.33,标准差,2.87,6.18,7.08,4.73,552.66,德布鲁因力量进展情况,年度,卧推最大重量,（公斤）,最大拉力重量,（公斤）,引体向上,(,次,),双杠臂屈伸,(,次,),爬绳,(,米,),1998,70.5,52,9,18,1.5,1999,75,61,11,32,3,2000,86,70,15,44,4.9,2000,年奥运会,3,枚金牌,技能训练,问题讨论：,1,技术重要还是体能重要？,2,规范技术与技术风格是什么关系？,3,途中游技术、出发转身到边技术是什么关系？,4.,什么是战术？战术对成绩起什么作用？,技能训练,游泳项目的动作结构特点,环境：水,/,陆,周期：途中游,其他：出发、转身、到边、长划臂等,心智训练,心理能力指与训练竞赛有关的个性心理特征，以及依训练竞赛的需要把握和调整心理过程的能力，是运动员竞技能力的重要组成部分。,运动智能是智能中的一种，是指运动员以一般智能为基础，运用包括体育运动理论在内的多学科知识，参加运动训练和运动比赛的能力，同样是运动员总体竞技能力的重要组成部分。,运动员的心理和智能能力之间有紧密的联系，有时没有明显的界限和区别。例如游泳运动员的专门化知觉“水感”，既与感知觉有关，又与认知能力有关，还与运动员的经验、学习和训练背景有关。,奥运会冠军费尔普斯（,Michael Phelps,）,2004,年获得,6,枚金牌后，保曼说，我现在对游泳的认识更全面了。如果在几年前，我可能会说，要想取得好成绩最重要的是适宜的训练安排。现在我知道，仅有训练是不够的，越是高水平的比赛，心理能力对比赛结果的影响就越重要。,优秀游泳运动员的心理特征,对完成所建立的训练及比赛目标有很强的责任感和坚定性；,有克服在艰苦的训练过程和比赛中所遇到的种种困难的非凡勇气；,情绪稳定，对自己的力量充满信心，有强烈的竞争意识，在大赛中不畏强手，敢于拼搏等,训练原则,原则,1,：一般训练与专项训练相结合,基础与提高,全程训练的不同阶段？,周期训练的不同阶段？,陆上训练与水上训练？,原则,2,：系统训练原则,持续性地、循序渐进地组织运动训练过程的训练原则。,WHY,？,人体生物适应的长期性,训练效应的不稳定性,人体生物适应的阶段性,How,？,（一）保持训练的系统性,健全多级训练体制,制定各项目运动员在不同年龄阶段系列的训练大纲,建立与多年训练各阶段基本任务相适应的竞赛制度,建立相应的奖励制度，鼓励中小学、业校、运动学校教练员认真完成基础训练和初级专项训练任务,建立和强化正确的训练动机,科学地制定训练计划,提供有力的社会保证,（二）按阶段性特点组织训练过程（基础、专项提高、最佳竞技和竞技保持）,原则,3,合理安排训练负荷的原则,适宜负荷,？,不足负荷,？,过度负荷,？,负荷的构成,1.,负荷量，评价指标,次数、时间、距离、重量等,2.,负荷强度，评价指标,速度、远度、高度、负重量、难度、密度,渐进式增加负荷的量度,1.,直线式,2.,阶梯式,3.,波浪失,4.,跳跃式,科学地探求负荷量度的临界值（承受极限，追求超量恢复，但不劣变，崩溃边缘）,建立科学的诊断系统，怎么诊断？,正确处理负荷与恢复的关系,恢复不在训练后，而在训练中,原则,4,：周期性训练原则,Why,？,物质运动周期性的普遍规律,人体竞技能力变化的周期性特征,适宜比赛条件出现的周期性特征,负荷,能量物质消耗,提高,能量物质超量补偿,恢复,能量物质再生,竞技状态的发展与大周期相应的阶段划分,竞技状态发展过程,生物学基础,任务,时期,形成,适应性机制,（对训练负荷的应答性提高）,发展一般和专项竞技能力，促进竞技状态的形成,准备期,保持,动员性机制,（动员心理、生理能力的潜能，各系统高度协调）,提高专项竞技能力，发展稳定的竞技状态，创造新成绩,竞赛期,消失,保护性机制,（机体拒绝继续高强度工作）,积极恢复，消除身心疲劳,恢复期,How,？,掌握各种周期的序列结构（多年、年度、大、中、小等）,选择适宜的周期类型（单周期、多周期；基本训练周、赛前训练周、比赛周、恢复周）,处理好决定训练周期时间的固定因素（比赛时间）和变异因素（竞技能力变化）的关系,注意周期之间的衔接（新周期的起点高于以往周期）,原则,5,：区别对待原则,Why,？,运动专项竞技需要的多样性,运动员个人特点的多样性,运动训练特点的多变性,How,？,（一）贯彻该原则须注意的因素：,运动专项,训练对象,训练条件,（二）正确处理训练中共性与个性的关系,（三）教练员要及时准确掌握运动员的具体情况,1.The overload principle,2.The progression principle,3.The principle of specificity,1.The overload principle,The basic meaning of this principle is that adaptations will not occur unless the demands of training are greater than the usual demands made upon a particular physiological mechanism.This principle,although simple in definition,is quite complex in application.,The complexity lies in the fact that,while the demands of training must be sufficient to stimulate adaptation,they cannot be too great or the training effect will be lost through injury or overtraining.If the amount of overload exceeds the tolerance of a particular physiological system,that system will break down.,2.The progression principle,A particular training load will only remain an overload until the swimmer adapts to it.At that point,the intensity and/or duration must be increased before any further adaptations will take place.The stepwise process of increasing overload is called progression.,The effect of overload and progression on aerobic endurance as measured by decreases in blood lactic acid.Training speeds:,（）,7 mph,（,11.3kmh-1,）,;,（）,8.5 mph(13.7kmh-1).,Athletes,including swimmers,cannot train at the same speeds week after week and expect to continue improving their aerobic capacities.,This statement is equally true for other physiological capacities.For best results,they should gradually increase their training speeds throughout the season.,There are also other ways to increase training overloads progressively.,In addition to training,speeds,the other variables that can be manipulated to produce a progressive overload are,volume,and,density.,Volume refers to training mileage.That mileage can be expressed as the distances for repeat sets,as daily mileage,weekly mileage,and as mileage completed during any seasonal phase.,Density concerns the amount of work accomplished in a certain time.The rest intervals between repeats are the usual expression of this variable.,Overload and progression can be applied by increasing one or more of these variables while maintaining the others at their usual level.,For example:,increasing swimming,speed,without reducing volume or density will provide for overload and progression.,An increase of,volume,with no change in speed or density will do likewise.,Finally,density,can be increased when the rest interval between repeats is reduced while speed and volume remain unchanged.,Many programs do not include deliberate progression plans,yet some swimmers improve because they are highly motivated and train at progressively faster speeds as they become capable of doing so.,There are many other swimmers who do not adapt well to this hit-or-miss approach,however.,Some do not put forth sufficient effort while others injure themselves by trying to progress too fast.,Coaches should program systems of progression into their training plans.Systemic increases in training intensity,duration and density will produce greater adaptations with less risk of injury.,3.The principle of specificity,By definition,this principle states that the physiological processes most improved by training will be those that are stressed most.,The,problem,happens when coaches translate this principle too narrowly.Some have misinterpreted it to mean that athletes should swim their training volume at under-distance competition speeds where the demands of training are identical to those of competition.,While this is certainly one form of specific training,it is not the only nor the most important form.,Truly specific training involves a much broader interpretation-one that includes all the various phases of the metabolic system that supply energy for adenosine triphosphate(ATP)replacement during races.,energy systems,1.ATP-PCr(phosphocreatine)or nonaerobic system,2.the anaerobic system,3.the aerobic system.,Race-speed swimming will train these systems to provide energy in approximately the same proportions as during competition.,Consequently,only the dominant energy system will be stressed sufficiently to produce a maximum training effect.,Principle,Progression,Individuality,Specificity,Adaptation,Overload,Reversibility,能量训练,按照能量供应系统理论，根据项目的特点安排训练是现代科学训练中受到推崇的观点。,美国、澳大利亚、俄罗斯、中国等国的高水平游泳教练员分别根据运动员的能量代谢水平提出了不同级别的能量代谢训练模型。,但是训练经验、训练观念的不同使得各国、各个教练员对如何提高能量的利用率、不同等级能量训练的划分标准等存在不同的看法。,美国游泳协会游泳能量训练分类,代谢,系统,分类,代号,心率,次,/,分,血乳酸,毫摩尔,/,升,速度,百分比,练习,休息比,有,氧,任意游,REC,120,以下,2,以下,80%,无氧阈速度,任意,低强度有氧,EN1,120-150,1-3,90%,无氧阈速度,间歇,10-30,秒,无氧阈,EN2,140-170,3-5,无氧阈速度,间歇,10-40,秒,最大摄氧量,EN3,160-180,4-8,104107%,无氧阈速度,间歇,20,秒至,1,：,1,无氧,耐乳酸,SP1,极限,6-12,极限,1:1,至,1:2,产乳酸,SP2,极限,10-18,极限,1:2,至,1:8,非乳酸,速度,/,爆发力,SP3,2-3,极限,1:2,至,1:6,在美国游泳协会推荐上述分类标准后，各个大学或俱乐部的教练在此基础上根据自身的经验、运动员年龄、项目、水平特点纷纷推出了适合自己的分类标准。,例如美国肯因学院（,Kenyon College,）游泳队将原本推荐的,7,级强度细化为,11,级强度，并对训练目的、乳酸、心率、速度、持续时间、主观感觉进行了描述，更方便能量训练的组织与实施。,培养了多名短距离自由泳奥运会冠军的教练伯顿也根据自己运动员的情况对美国游泳协会的能量训练分类进行了修正，并在训练中选择适合不同运动员需要的训练内容或阶段。,Training Phase Color Palette,Color,Description,Example set,Pulse rate,Work:rest ratio,Platinum,Speed,25s with band,N/A,1:2 to 1:8,Gold,Speed/power,25s against band,N/A,1:8,Green,Lactate production,4 X(50+easy 25),on 2:00,Max,1:2 to 1:8,Purple,Lactate tolerance,4 dive 100s,Max,1:2 to 1:8,Blue,VO,2max,20 X 200 w/:20 rest,160to 180,:20 sec rest;1:1,Red,Threshold,5 X 400 w/:20 rest,140 to 170,:10 to:40 rest,Pink,Aerobic,1,000 pull,120 to 150,:10 to:30 rest,white,Minimum aerobic3 X 400 swim,kick pull,(warm-up),120,:10 to:30 rest,澳大利亚游泳常用能量分类,分类,代号,心率,乳酸,比赛速度,%,低强度有氧,A1,120-140,1-3,75,以下,中强度有氧,A2,160-170,1-3,75-85,无氧阈,AT,160-170,3-5,85-95,最大摄氧量,VO,2max,180-190,5-10,95-105,耐乳酸,LT,190-200,8-12,90-100,乳酸峰值,LP,190-200,8-15,95-110,非乳酸,SP,160-170,3-6,110-120,问题讨论,如果两名运动员以相同的强度完成一定训练后，乳酸值差异很大，原因可能有哪些？,问题讨论,运动员个体能量训练模型怎样确立？,Susan Oneill,训练强度,分区,100m,成绩（秒）,心率（次,/,分）,乳酸（,mM/l,）,恢复性有氧,71,164,2.0,有氧,69-75,164-180,1.8-2.8,无氧阈,66-68,181-185,2.9,无氧,66,2.9,速度,63.5,205,6.9,7*200,自由泳，递增强度，,5,分包干，长池,100,米,秒,200,米,秒,成绩,秒,均速,米,/,秒,心率,次,/,分,乳酸,mM/l,划频,次,/,分,划次,次,/50,米,75.8,75.8,151.6,1.32136,1.40,35.6,41,70.5,72.6,143.1,1.40,150,1.80,39.8,42,68.5,71.2,139.7,1.43,1.60,1.80,40.3,43,68.0,69.1,137.1,1.46,176,2.40,40.7,42,66.7,69.0,135.7,1.47,2.60,42.9,43,66.4,67.9,134.3,1.49,178,3.10,44.3,44,64.4,66.3,130.7,1.53,188,4.50,44.4,44,海因斯,个体无氧阈,3.5mM/L,最大摄氧量强度训练,4-7mM/L,耐乳酸训练,7-10mM/L,产乳酸训练,12mM/L,奥尼尔,vs,海因斯,项目：,200m,距离,提高能量利用率的途径：,奥尼尔 在低乳酸水平不断推进速度，使无氧阈速度逐渐接近比赛速度，提高能量的利用率,海因斯 比较重视产乳酸和耐乳酸能力的训练，重点通过提高乳酸代谢水平提高能量的利用率,游泳训练方法,训练方法,组成因素,距离,Miles,distance,重复次数,repetition,强度,Intensity,间歇时间,Intervals,完成练习,的形式,间歇形式,游泳常用训练方法（水中）,持续,间歇,重复,短冲,模拟,其他,1,持续训练法,距离：,强度,方式,运用,优点,缺点,Other Types of Training,Overdistance Swims.,Broadly stated,overdistance swims are twice as long as the distance for which a swimmer is training.For example,a swimmer whose specialty is the 100-meter event would practice overdistance swimming by doing 200-meter swims.(A 1,500-meter swimmer would also be doing overdistance training when swimming 3,000 meters continuously,although there is no 3,000-meter event in the competitive program.),间歇训练法,一组某一距离的反复游，控制间歇时间，间歇时间不充足，带着积累的疲劳进一步训练，从而提高效果。,距离：主项比赛距离或短于比赛距离,重复次数：较多,强度：,75-95%,间歇时间：,1045,秒,间歇方式,完成方式,examples of fast interval training sets,1.30 x 50(30-60 seconds rest),2.15 x 100(30-120 seconds rest),3.8 x 200(30-120 seconds rest),4.8 x 400(1-3 minutes rest),5.4 x 800(3-5 minutes rest),examples of slow interval training sets,1.30 x 50(10-15 seconds rest),2.15 x 100(10-15 seconds rest),3.8x200(10-20 seconds rest),4.8 x 400(15-30 seconds rest),5.4 x 800(15-30 seconds rest),Various Application of Interval Training,Straight Sets.,A straight set is a series of swims done at near constant speed,for example,16 x 100(each 100 in 62 seconds)with 30 seconds rest.,Descending Sets.,A descending set is a series of repeat swims in which each subsequent swim is done progressively faster,for example,20 x 50(30 seconds rest)descending(first 50 in 35 seconds,twentieth 50 in 28 seconds).,Note:,A variation of the method is to post the workout item on the board as 20 x 50(30 seconds rest),1-4 descending.This means that the swimmer will decrease the time over the first four 50s and repeat the process four more times until 20 swims have been completed.,Yet another variation of descending sets is to decrease the average time for each set of repeat swims by starting each subsequent set with a faster first 50 than in the preceding set and then continuing to decrease the second,third,and fourth 50 accordingly.,In this type of training,however,the first repeats in a set sometimes are swum too slowly to warrant intervening rest periods.In the previous example,namely,20 x 50 for a total distance of 1,000 meters(or yards),it might be better to swim the first half of each set continuously without rest intervals and then complete the second half of the distance as a descending set of equal multiples.,For example,the athletes would perform a 250 continuous swim at a fast pace followed immediately by 5 x 50 descending(30 seconds rest),repeating the set for a total of 1,000 meters.,Broken Sets.,A broken set is a series of swims in which the total distance is broken into sectors with short rest intervals between them,for example,400 meters broken at each 100 with 10 seconds rest.At the end of the swim,deduct 30 seconds(the total amount of rest)from the gross time to obtain the actual swimming time.,Broken swims are highly motivating and can be used to break up all training distances.Several broken swims can be used to form a training set by providing a long rest after each swim,thus combining repetition training and interval training.Another interesting variation is to perform a set of broken swims in a descending series,reducing the gross time for each subsequent swim.,examples:,1.8 x 400 broken at the 50 with 10 seconds rest and 5 minutes rest after each 400,2.8 x 200 individual medley broken at the 50 with 10 seconds rest and 3 minutes rest after each 200 medley,3.2 x 150 going straight through into 2 x50(a broken 400 with 10 seconds rest between each sector)and 5 minutes rest after each 400,4.8 x 100 with 10 seconds rest after each 100,and 5 minutes rest after each set,and sets 1 through 4 descending,Pyramid.,This format consists of a set of swims divided into irregular distance sectors and rest periods.The swimmer may either keep the same pace in each swim or vary the pace by going faster on the shorter sectors.Three examples follow.,1.Swim 50,rest 10 seconds,Swim 100,rest 20 seconds,Swim 200,rest 40 seconds,Swim 400,rest 1 minute,Swim 200,rest 40 seconds,Swim 100,rest 20 seconds,Swim 50,2.Swim 400,rest 3 minutes,Swim 2 x 200,rest 2 minutes,Swim 2 x 100,rest 1 minute,Swim 2 x 50,rest 30 seconds,3.(Individual medley in 25-meter pool),Swim 400 medley,rest 5 minutes,Swim 200 medley,rest 3 minutes,Swim 100 medley,rest 1 minute,Swim 200 medley,rest 3 minutes,Swim 400 medley,Permutations.,Permutations are swims broken at irregular sectors of the total distance.The following are examples of permutations of 400 meters in a 50-meter pool(8 lengths of the pool to complete 400 meters).The workout items are posted on the board as 4 x 400 meters(perm)(5 minutes rest after each 400).,1.2-2-2-2(10 seconds rest),2.4-2-1-1(10 seconds rest),3.1-2-3-2(10 seconds rest),4.4-1-1-1-1(10 seconds rest),The pace is kept constant on 3-or 4-length segments but increased on the 1-and 2-length segments.,This method is effective for developing a swimmers ability to change pace or accelerate tactically at any of a race;alternatively,the pace can be constant for all sectors.It can also be used for teaching negative splitting.Whatever procedure is used,permutations,or perms,provide an opportunity to practice a variety of paces.,Simulators.,The simu