第 1章 青少年身体训练概述
1.1 徒手训练基础知识 ...................................2
1.2 常用器械训练基础知识 ............................7
哑铃 ........................................................7
壶铃 ........................................................9
弹力带 ...................................................11
迷你带 ...................................................15
药球 ......................................................16
栏架 ......................................................19
瑞士球 ...................................................21
BOSU球 ................................................23
泡沫轴和按摩棒 .....................................25
1.3 拉伸训练基础知识 .................................29
1.4 快速伸缩复合训练基础知识 ...................33
第 2章 徒手训练
2.1 基本动作模式 ........................................36
标准动作姿势 ........................................36
姿势快速转换 ........................................42
2.2 徒手力量练习 ........................................47
俯撑练习 ...............................................47
侧撑练习 ...............................................53
跪撑练习 ...............................................56
下蹲练习 ...............................................57
弓步练习 ...............................................59
臀桥练习 ...............................................60
侧卧练习 ...............................................63
2.3 特殊训练板块 .........................................64
神经激活练习 ........................................64
技能整合练习 ........................................66
跳跃热身练习 ........................................68
腹肌复合练习 ........................................71
背肌复合练习 ........................................75
臀肌复合练习 ........................................78
爬行练习 ...............................................82
有氧练习 ...............................................87
第3章 哑铃训练
3.1 上肢与肩部 ............................................90
站姿 ......................................................90
跪姿 ......................................................94
站立俯身姿 ............................................95
坐姿 ......................................................96
侧卧姿 .................................................101
3.2 胸部与背部 ..........................................101
站立俯身姿 ..........................................101
单腿支撑姿 ..........................................103
俯身坐姿 .............................................103
仰卧姿 .................................................104
3.3 下肢与髋部 ..........................................105
站姿 ....................................................105
分腿姿 .................................................110
坐姿 ....................................................112
俯卧姿 .................................................112
3.4 核心与综合 ..........................................113
上下肢综合 ..........................................113
核心控制配合 ......................................113
3.5 蹲跳模式 .............................................115
3.6 高翻模式 .............................................115
3.7 抓举模式 .............................................116
3.8 推举模式 .............................................117
第4章 壶铃训练
4.1 上举 ....................................................120
4.2 深蹲 ....................................................121
4.3 硬拉 ....................................................122
4.4 后拉 ....................................................123
4.5 高拉 ....................................................124
4.6 挺举 ....................................................125
4.7 抓举 ....................................................126
4.8 高翻 ....................................................126
4.9 环绕 ....................................................127
4.10 甩摆...................................................128
4.11 旋转...................................................129
4.12 臀桥...................................................130
4.13 起立...................................................130
第5章 弹力带训练
5.1 上肢与肩部 ..........................................134
站姿 ....................................................134
分腿及弓步姿 ......................................144
坐姿 ....................................................148
其他姿势 .............................................150
5.2 胸部与背部 ..........................................152
胸部 ....................................................152
背部 ....................................................155
5.3 躯干与全身 ..........................................158
躯干 ....................................................158
全身 ....................................................161
5.4 核心与腰腹 ..........................................163
核心 ....................................................163
腰腹 ....................................................165
5.5 下肢与臀部 ..........................................166
站立姿 .................................................166
弓步姿 .................................................170
蹲姿 ....................................................171
坐姿 ....................................................173
卧姿 ....................................................176
第6章 迷你带训练
6.1 上肢、肩关节激活 ...............................180
站姿 ....................................................180
四点支撑姿 ..........................................181
6.2 下肢、髋部、臀部激活 ........................182
站姿 ....................................................182
行进 ....................................................183
仰卧姿 .................................................185
四点支撑姿 ..........................................186
侧卧姿 .................................................188
第7章 药球训练
7.1 力量训练 .............................................190
上肢/ 平衡稳定 ...................................190
下肢 ....................................................191
核心 ....................................................193
7.2 爆发力训练 ..........................................194
下肢跳跃 .............................................194
胸前抛接 .............................................195
旋转抛接 .............................................196
提拉劈砍 .............................................197
胸前推球 .............................................198
过顶扔球 .............................................200
平行旋转扔球 ......................................202
垂直旋转扔球 ......................................204
过顶砸球 .............................................206
第8章 栏架训练
8.1 双脚跳 .................................................210
纵向 ....................................................210
横向 ....................................................211
旋转 ....................................................213
8.2 单脚跳 .................................................214
纵向 ....................................................214
横向 ....................................................216
旋转 ....................................................219
8.3 交换跳 .................................................221
纵向 ....................................................221
横向 ....................................................223
旋转 ....................................................224
8.4 双变单 .................................................226
纵向 ....................................................226
旋转 ....................................................226
8.5 敏捷性 .................................................227
纵向 ....................................................227
横向 ....................................................230
第9章 瑞士球训练
9.1 站姿训练 .............................................236
9.2 坐姿训练 .............................................237
9.3 俯卧姿训练 ..........................................241
手撑 ....................................................241
肘撑 ....................................................242
脚撑 ....................................................243
躯干支撑 .............................................247
9.4 仰卧姿训练 ..........................................252
身体控制球 ..........................................252
身体在球上 ..........................................254
脚在球上 .............................................258
9.5 侧卧姿训练 ..........................................260
9.6 跪姿训练 .............................................261
第 10章 BOSU球训练
10.1 站姿训练 ............................................264
双腿在球上 ..........................................264
单腿在球上 ..........................................266
跳跃练习 .............................................267
10.2 分腿姿训练 ........................................268
10.3 俯卧姿训练 ........................................269
手在球上 .............................................269
肘在球上 .............................................272
脚在球上 .............................................272
身体在球上 ..........................................274
10.4 仰卧姿训练 ........................................274
身体在球上 ..........................................274
双脚在球上 ..........................................276
单脚在球上 ..........................................277
10.5 侧卧姿训练 ........................................277
身体在球上 ..........................................277
肘撑在球上 ..........................................278
第 11章 泡沫轴训练
11.1 上肢...................................................280
11.2 躯干...................................................280
11.3 下肢...................................................281
第 12章 按摩棒训练
12.1 上肢...................................................286
12.2 下肢...................................................286
第 13章 拉伸训练
13.1 站姿...................................................290
动作准备系列 ......................................290
肩关节和胸椎灵活性系列 .....................296
13.2 跪姿和跪撑姿 .....................................298
13.3 侧卧姿 ...............................................301
13.4 仰卧姿 ...............................................303
13.5 俯卧姿 ...............................................306
13.6 坐姿...................................................310
13.7 其他姿势 ............................................312
第 14章 青少年训练计划的制订
14.1 青少年训练计划制订基本原则 ............314
14.2 制订步骤和主体内容 ..........................316
14.3 青少年训练计划示例 ..........................321
