致谢 ...............................................................8
前言 ...............................................................9
第 1章 儿童身体训练概述
1.1 徒手训练基础知识 ..................................12
1.2 常用器械训练基础知识 ...........................17
哑铃 ......................................................17
壶铃 ......................................................19
弹力带 ...................................................21
迷你带 ...................................................25
药球 ......................................................27
栏架 ......................................................29
瑞士球 ...................................................30
BOSU 球 ...............................................32
平衡垫 ...................................................35
泡沫轴和按摩棒 .....................................36
1.3 拉伸训练基础知识 ..................................40
1.4 快速伸缩复合训练基础知识 ....................43
第 2章 徒手训练
2.1 基本动作模式 .........................................46
标准动作姿势.........................................46
姿势快速转换.........................................51
2.2 徒手力量练习 ........................................55
俯撑练习 ...............................................55
侧撑练习 ...............................................59
跪撑练习 ...............................................61
下蹲练习 ...............................................61
弓步练习 ...............................................62
臀桥练习 ...............................................64
侧卧练习 ...............................................66
2.3 特殊训练板块 ........................................67
神经激活练习.........................................67
技能整合练习.........................................68
跳跃热身练习.........................................69
动作技能激活练习 ..................................74
双人动作技能激活练习 ...........................75
腹部复合练习.........................................76
背肌复合练习.........................................81
臀肌复合练习.........................................83
爬行练习 ...............................................84
有氧练习 ...............................................88
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 ...................................................98
3.2 背部 ......................................................98
3.3 下肢与髋部 ............................................99
站姿 ......................................................99
分腿姿 .................................................103
第4章
4.1 上举 ....................................................106
4.2 深蹲 ....................................................106
4.3 高拉 ....................................................107
4.4 甩摆 ....................................................108
4.5 起立 ....................................................108
第5章 弹力带训练
5.1 上肢与肩部 ..........................................110
站立姿 .................................................110
分腿及弓步姿.......................................121
坐姿 ....................................................122
5.2 胸部与背部 ..........................................124
胸部 ....................................................124
背部 ....................................................127
5.3 躯干与全身 ..........................................129
躯干 ....................................................129
全身 ....................................................130
5.4 核心与腰腹 ..........................................132
核心 ....................................................132
腰腹 ....................................................134
5.5 下肢与臀部 ..........................................135
站立姿 .................................................135
弓步姿 .................................................139
蹲姿 ....................................................140
坐姿 ....................................................141
卧姿 ....................................................144
第6章迷你带训练
6.1 上肢和肩关节激活 ................................148
站姿 ....................................................148
四点支撑姿 ..........................................149
6.2 下肢、髋部和臀部激活 .........................150
站姿 ....................................................150
行进 ....................................................151
仰卧姿 .................................................152
四点支撑姿 ..........................................153
坐姿 ....................................................154
侧卧姿 .................................................154
第7章 药球训练
7.1 力量训练..............................................156
上肢 ....................................................156
下肢 ....................................................156
核心 ....................................................158
7.2 爆发力训练 ..........................................159
抛接球 .................................................159
下肢跳跃 .............................................161
旋转抛接 .............................................161
提拉劈砍 .............................................162
胸前推球 .............................................163
过顶抛球 .............................................165
平行旋转抛球.......................................166
垂直旋转抛球.......................................168
过顶砸球 .............................................170
第8章 栏架训练
8.1 双脚跳 .................................................172
纵向 ....................................................172
横向 ....................................................173
旋转 ....................................................174
8.2 单脚跳 .................................................175
纵向 ....................................................175
横向 ....................................................177
8.3 交换跳 .................................................179
纵向 ....................................................179
横向 ....................................................181
8.4 双变单 .................................................182
8.5 敏捷性 .................................................183
纵向 ....................................................183
横向 ....................................................186
第9章 瑞士球训练
9.1 站姿训练..............................................190
9.2 坐姿训练 .............................................191
9.3 俯卧姿训练 ..........................................194
手撑 ....................................................194
肘撑 ....................................................195
脚撑 ....................................................196
躯干支撑 .............................................198
9.4 仰卧姿训练 ..........................................202
身体控制球 ..........................................202
身体在球上 ..........................................204
脚在球上 .............................................205
9.5 俯跪姿训练 ..........................................207
第 10章 BOSU 球训练
10.1 站姿训练 ............................................210
双腿在球上 ..........................................210
单腿在球上 ..........................................211
跳跃练习 .............................................213
10.2 分腿姿训练 ........................................214
10.3 俯卧姿训练 ........................................215
手在球上 .............................................215
肘在球上 .............................................217
脚在球上 .............................................218
身体在球上 ..........................................218
第 11章 平衡垫训练
11.1 站姿 ...................................................220
单腿静态保持.......................................220
单腿动态保持.......................................221
双腿静态保持.......................................221
双腿动态保持.......................................222
跳跃双腿稳定.......................................222
跳跃单腿稳定.......................................223
11.2 分腿姿 ...............................................224
11.3 侧撑姿 ...............................................224
