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<p>田径被称为运动之母。田径中的走、跑、跳、投是各项运动的基础，也是各专项运动的基本保障。练习田径运动不仅能为我们完成日常生活中与运动有关的活动提供基本的支撑，还能为我们完成各类职业活动提供助力。在远古时代，人们为了生存和生活，为了适应大自然，不得不完成相当长距离、快速度的走和跑，不得不跳过各种障碍以接近目标，不得不投掷石块和使用各种捕猎工具维持生计。当今社会飞速发展，生活节奏变快了，工作压力变大了，社会竞争变激烈了，同样需要我们具备基本的运动能力和良好的身体素质。本单元基于同学们的学习和未来发展需求，重点围绕奔跑、跳跃、投掷三类基本运动进行设计，以期提升同学们进行基础性运动的能力。
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</p>
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<p>通过对田径类运动的学练，同学们不仅能练就跑、跳、投的本领，还能灵活自如地将这些基本能力运用于生活与工作之中。</p>
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<span class="mk">拓展模块</span>
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<span class="sub">第四单元</span>
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<span class="sub-title">田径类运动</span>
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<div class="line-page"></div>
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<span class="sub-page">125</span>
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</div>
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<div class="bodystyle">
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<h3 class="lefth3" id="c018"><img class="img-gh1" alt="" src="../../image/dy4-xm1.jpg" /></h3>
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<div class="bk-tyzg">
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<p class="bj1-tyzg">体育中国</p>
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<p class="block">
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中国田径协会于1954年在北京成立；陈跃玲于1992年在第25届巴塞罗那奥运会上为我国赢得第一枚径赛项目的奥运会金牌；刘翔于2004年获得第28届雅典奥运会110米跨栏项目金牌并在2006年瑞士田径超级大奖赛上以12秒88打破世界纪录的成绩夺冠；由苏炳添、谢震业、吴智强、汤星强组成的4×100米中国男子接力队在2020年东京奥运会上以37秒79的成绩夺得铜牌。
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</p>
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<p class="block">
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<b>励志人物：</b>苏炳添，我国短跑名将，在2020年东京奥运会上以9秒83的成绩打破100米短跑的亚洲纪录，成为历史上第一位站在奥运百米决赛赛道上的亚洲人，被《人民日报》称为“亚洲之光”。
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</p>
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<div class="bk-dy3xxmb">
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<p class="bj1-dy3xxmb">学习目标</p>
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<p class="block">1.了解跑的发展和不同项目的比赛规则，认识跑对促进身心健康、改善人体机能、培养品德意志的作用，理解跑的文化内涵及锻炼价值。</p>
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<p class="block">
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2.掌握短跑、中长跑和接力跑等项目的技术动作要领，能够运用合理的方法自主进行体育锻炼，并根据自身体能状况选择适合的项目参与比赛；提高速度、耐力、力量、灵敏性等身体素质，提升相应的一般体能和专项体能。
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</p>
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<p class="block">3.通过跑的练习，锻炼不怕困难、顽强拼搏、挑战自我的精神和品质，在比赛中树立尊重对手、公平竞争的意识，能够正确看待成功与失败，形成正确的体育乃至人生价值观。
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</p>
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</div>
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<h4 class="h4-dy3" id="d076"><span class="h4-dy3s">一</span> 了解跑的运动</h4>
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<p>跑是一项历史悠久、具有广泛群众基础以及较强锻炼价值的田径运动。跑是人体基本活动能力之一，也是绝大多数运动项目的基础。常见的跑项目包含短跑、中长跑、障碍跑、跨栏跑、接力跑以及马拉松，这些项目均具有高体能消耗、竞争激烈、比赛结果不确定等特点，是奥运赛场上涵盖奖牌数最多的比赛项目。短跑项目首次出现在第1届古代奥林匹克运动会上，并一直延续至今。中长跑运动兴起于古希腊，也是古代奥林匹克运动会的比赛项目。目前，世界100米短跑记录是由牙买加短跑运动员博尔特于2009年在德国柏林世界田径锦标赛中创造的9秒58。坚持跑步不仅能够发展体能、增强体质，更能够培养同学们顽强拼搏、挑战自我的精神，为将来更好地学习、生活提供坚实保障。
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</p>
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<span class="sub-page">126</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
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</div>
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<div class="bodystyle">
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<h4 class="h4-dy3" id="d077"><span class="h4-dy3s">二</span> 学练跑的技能</h4>
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<h5 id="e106"><span class="bj1-mk">模块一：短跑</span></h5>
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<p>本模块设置了较为基础的技战术内容。其中，单项技术学练包括蹲踞式起跑、起跑后加速跑、途中跑、终点冲刺跑，以及课程平台中的途中跑；组合技能练习设置的是起跑加速跑组合练习，起跑加速转入途中跑组合练习，直道弯道技术结合练习，100米、200米全程练习。同学们学练本模块的内容，能提高基本的技术水平，为参与本模块设置的比赛提供保障，为后续模块的学练奠定基础。
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</p>
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<p><span class="zt-ls">（一）单项技术学练</span></p>
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<div class="imgBox-003 openImgBox">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0139-1.jpg" />
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<p class="img">图4-1-1 “各就位”</p>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0139-2.jpg" />
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<p class="img">图4-1-2 “预备”</p>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0139-3.jpg" />
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<p class="img">图4-1-3 “跑”</p>
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<div class="swiper-button-next"></div>
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<div class="swiper-button-prev"></div>
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<p>（1）动作要领</p>
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<p>“各就位”：有力脚在前，脚尖距起跑线约一脚半距离，后腿后撤半步，膝盖跪地支撑。两臂撑于起跑线后沿地面，其间距略比肩宽，拇指相对，四指并拢呈“八”字支撑，颈部放松。</p>
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<p>“预备”：臀部抬起，略高于肩，身体重心适当前移，注意力高度集中。</p>
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<p>枪响或“跑”：两手迅速推离地面，躯干前倾，两臂前后大幅度摆动，两腿快速蹬摆，使身体迅速向前移动。</p>
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<p>蹲踞式起跑时，手臂、躯干和下肢要稳定支撑身体，不要晃动。起跑时应有蹬地向前的意识，使身体保持较大的前倾状态，以最快速度蹬离地面或起跑器。</p>
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<p>（2）学练建议</p>
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<p>①进行“各就位”“预备”的分解动作练习。</p>
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<p>②两人一组，一人练习蹲踞式起跑,另一人站在练习者的正前方，在其抬臀向前移重心时用双手抵住其肩膀，稳定支撑，帮助练习者体会重心前移。</p>
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<p>③进行蹲踞式起跑完整动作练习。</p>
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<p>④拓展练习：进行不同间隔时间的蹲踞式起跑练习，提高快速反应能力。</p>
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<div class="bk-xyx">
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<div class="bj1-xyx publicxbc">
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· 学一学 ·
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<div class="icon" @click="activityXyx1">
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<svg xmlns="http://www.w3.org/2000/svg" width="14.243" height="15.417"
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viewBox="0 0 19.243 18.417">
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<path class="a"
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d="M3631.27-14315.585c-.382,0-1.27-.161-1.27-1.655v-15.072a1.7,1.7,0,0,1,1.741-1.681h6.151a.667.667,0,0,1,.12-.009,1.514,1.514,0,0,1,1.248.818c.6.937.934,1.52.935,1.522a.976.976,0,0,0,.712.248h7.925c.014,0,.05,0,.1,0a1.244,1.244,0,0,1,1.3,1.4v12.867a1.655,1.655,0,0,1-.3,1.175,1.227,1.227,0,0,1-.974.38H3631.4A1.177,1.177,0,0,1,3631.27-14315.585Zm2.026-12.5a.693.693,0,0,0-.716.684v.062a.7.7,0,0,0,.716.716h13.674a.693.693,0,0,0,.683-.716v-.062a.684.684,0,0,0-.683-.684Z"
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transform="translate(-3630 14334.002)" />
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</svg>
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</div>
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</div>
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<br />
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<div class="public-tips">请同学们进行“起跑器的安装与使用”学习。</div>
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<div v-if="chapter004.isShowXyx01">
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<div class="xyx-title">起跑器的安装与使用</div>
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<p class="xyx-con">
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安装：起跑器的安装应根据自己身高、技术水平进行适当调整，可选择普通式、拉长式
|
和缩短式三种安装方式。以普通式为例：前抵足板安装在距起跑线后一脚半位置，支撑面抬
|
起 40°～45°；后抵足板安装在距前踏板一脚半的对侧位置，支撑面抬起 70°～80°。（拉长式
|
可将前抵足板与起跑线位置调整为两脚、后抵足板一脚至一脚半距离；缩短式可将前抵足板
|
与起跑线位置、前后抵足板距离均调整为一脚。）确定好抵足板位置后，将起跑器前后充分
|
踩实。
|
</p>
|
<p class="xyx-con">
|
使用：听到“各就位”口令时，调整呼吸走至起跑器前，俯身两手撑地，后脚先踩上后
|
抵足板，前脚再踩上前抵足板，后膝盖跪地，两臂支撑于起跑线后，身体保持稳定。在听到
|
“预备”口令时，两脚要踩实抵足板，脚后跟与抵足板间不留空隙，保障充分蹬伸。听到枪
|
响或“跑”的口令后迅速蹬离起跑器向前冲出。
|
</p>
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<p class="xyx-con">
|
注意：直道起跑时，起跑器应摆在跑道中间位置；弯道起跑时，起跑器安装与使用同直
|
道大致相同，为了更好地完成弯道起跑加速，起跑器应摆放在跑道右侧，方向应沿内侧跑道
|
线切线方向，保证起跑后有一段直线前进的距离。
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</p>
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</div>
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</div>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
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<p>1.练习中应根据自身实际情况，调整蹲踞式起跑的角度和距离，保证在蹬离地面时能充分发挥肌肉最大力量，使身体向前跑出。</p>
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<p>2.两臂支撑要稳定，防止臀部抬起后身体过分前倾而摔倒。</p>
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</div>
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<p><span class="zt-cs">2.起跑后加速跑</span></p>
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<p>（1）动作要领</p>
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<p>当两脚蹬离地面或起跑器后，上体保持前倾姿态，两腿以最快速度交替蹬摆，两臂配合</p>
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</div>
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</div>
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</div>
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<div class="page-box" page="138">
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<div v-if="showPageList.indexOf(138) > -1">
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<div class="header-odd">
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<span class="mk">拓展模块</span>
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<span class="sub">第四单元</span>
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<span class="sub-title">田径类运动</span>
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<div class="line-page"></div>
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<span class="sub-page">127</span>
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</div>
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<div class="bodystyle">
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<p> 快速前后摆动。</p>
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<p>（2）学练建议</p>
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<p>①斜撑肋木或墙壁，进行快速高抬腿练习。</p>
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<p>②身体直立，然后充分前倾接30米加速跑练习。</p>
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<p>③在起跑线前画6～7条线，第一条线与起跑线距离50～70厘米，每两条线的间隔依次增加10厘米。练习者在起跑线后以较大的前倾角度快速跑出，每次尽可能踩在标志线上。</p>
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<p>④拓展练习：在起跑线前10～20米处上方设橡皮筋，练习者加速通过，头不触碰橡皮筋。</p>
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<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
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<p>1.起跑后加速的步幅不宜过大，尽量靠近身体重心的投影点，脚着地后迅速转入后蹬，加快两腿交替蹬摆的速度。</p>
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<p>2.起跑后的前几步，先沿两条近似平行的直线前进。随着速度的加快，两脚的落点逐渐向内靠拢。</p>
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</div>
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<div class="bk-xyx">
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<div class="bj1-xyx publicxbc">
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· 议一议 ·
|
<div class="icon" @click="activityXyx2">
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<svg xmlns="http://www.w3.org/2000/svg" width="14.243" height="15.417"
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viewBox="0 0 19.243 18.417">
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<path class="a"
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d="M3631.27-14315.585c-.382,0-1.27-.161-1.27-1.655v-15.072a1.7,1.7,0,0,1,1.741-1.681h6.151a.667.667,0,0,1,.12-.009,1.514,1.514,0,0,1,1.248.818c.6.937.934,1.52.935,1.522a.976.976,0,0,0,.712.248h7.925c.014,0,.05,0,.1,0a1.244,1.244,0,0,1,1.3,1.4v12.867a1.655,1.655,0,0,1-.3,1.175,1.227,1.227,0,0,1-.974.38H3631.4A1.177,1.177,0,0,1,3631.27-14315.585Zm2.026-12.5a.693.693,0,0,0-.716.684v.062a.7.7,0,0,0,.716.716h13.674a.693.693,0,0,0,.683-.716v-.062a.684.684,0,0,0-.683-.684Z"
|
transform="translate(-3630 14334.002)" />
|
</svg>
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</div>
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</div>
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<br />
|
<div class="public-tips">请同学们学习“零抢跑”的相关内容，并讨论自己之前有无遇到类似情况，与同学分享相关经验。</div>
|
<div v-if="chapter004.isShowXyx02">
|
<div class="xyx-title">零抢跑</div>
|
<p class="xyx-con">
|
除全能项目外，任何起跑抢跑的运动员将会被直接取消比赛资格，裁判员在该运动员面
|
前出示红黑牌，并在其跑道的道次墩上做出标志。全能项目则对第一次起跑犯规运动员给予
|
警告，出示黄黑牌，若再次发生起跑违规，则取消该运动员参赛资格。
|
</p>
|
</div>
|
</div>
|
<p><span class="zt-cs">3.途中跑</span></p>
|
<p>（1）动作要领</p>
|
<p>上体直立，重心保持稳定，两腿以髋关节为轴快速交替摆动。前摆时，适度屈髋，高抬大腿，膝关节前移，前脚掌快速扒地，转为后蹬；随后，充分蹬伸髋、膝、踝，推动身体向前，迅速折叠小腿，屈髋前抬。两臂以肩关节为轴前后摆动。
|
</p>
|
<p>①直道跑：保持重心稳定，在加大步幅的同时，以最高步频进行跑动。</p>
|
<p>②弯道跑：身体的重心向内倾斜，加大外侧摆臂的力度和幅度。</p>
|
<p>途中跑时，应做到步幅大，步频高，前抬充分，蹬伸有力，动作舒展。</p>
|
<p>（2）学练建议</p>
|
<p>①采用不同速度进行弓箭步原地摆臂练习。</p>
|
<p>②进行50米快速跑练习。</p>
|
<p>③以同一速度在不同弯道内跑动，或以不同速度在同一弯道内跑动，体会以不同跑速、在不同弯道半径下弯道跑身体内倾的感觉。</p>
|
<p>④拓展练习：间隔1.5～1.8米摆标志点，以最快速度跑过的同时，应尽量将脚踏在标志点内，稳定步幅和步频。</p>
|
<p><span class="zt-cs">4.终点冲刺跑</span></p>
|
<p>（1）动作要领</p>
|
<p>以最快速度冲过终点，到达终点线前的最后一步时肩胸主动向前压线，使躯干有效部位率先撞线。</p>
|
<p>（2）学练建议</p>
|
<p>①在终点处设横幅，体会撞线的感觉。</p>
|
<p>②进行60米匀加速跑，最后20米提速至最快，冲过终点。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>1.稳定身体重心，躯干不要过分晃动。</p>
|
<p>2.两臂以肩关节为轴前后摆动，前摆手不要超过身体中线，后摆手肘关节稍内收，不要过分外张。</p>
|
</div>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>冲过终点后，要继续向前缓冲一段距离再减速停下，切不可突然停住，以免造成运动损伤。</p>
|
</div>
|
<p>③进行30米冲刺跑，以最快速度冲过终点。</p>
|
<p>④拓展练习：增加冲刺跑或匀加速跑的距离。</p>
|
<!-- 查看PDf弹框 -->
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<div class="pdf-text">
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<div class="pdf-con">
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(1)"> 途中跑.pdf</span>
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</div>
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(2)">学一学：起跑器的安装与使用.pdf</span>
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</div>
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(3)"> 议一议：零抢跑.pdf</span>
|
</div>
|
</div>
|
</div>
|
</div>
|
</div>
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</div>
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<!-- 128 -->
|
<div class="page-box" page="139">
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<div v-if="showPageList.indexOf(139) > -1">
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<div class="header-even">
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<span class="sub-page">128</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p><span class="zt-ls">（二）组合技能练习</span></p>
|
<p><span class="zt-cs">1.起跑加速跑组合练习</span></p>
|
<p>（1）练习方法</p>
|
<p>4～5人一组，一人发令，其余练习者采用蹲踞式起跑姿势，听口令完成30米起跑加速后，缓慢停下。</p>
|
<p>（2）练习要求</p>
|
<p>起跑反应迅速，以最快速度起动向前。</p>
|
<p><span class="zt-cs">2.起跑加速转入途中跑组合练习</span></p>
|
<p>（1）练习方法</p>
|
<p>4～5人一组进行行进间50米跑，在5米和15米处设置标志桶。前5米采用小步快跑，调动身体；5～15米身体前倾加速；15米后缓慢抬起上体，加大步幅进行途中跑练习直至50米处。</p>
|
<p>（2）练习要求</p>
|
<p>起跑加速时应保持身体的前倾状态，以最快速度完成练习。</p>
|
<p><span class="zt-cs">3.直道弯道技术结合练习</span></p>
|
<p>（1）练习方法</p>
|
<p>从直道中间位置起跑，以最快速度通过弯道后缓慢减速；从弯道中间位置起跑，以最快速度进入直道后上身逐渐转为直立状态，匀速跑完整个直道。</p>
|
<p>（2）练习要求</p>
|
<p>在直道、弯道变化时注意体会身体重心的变化。</p>
|
<p><span class="zt-cs">4.100米、200米全程练习</span></p>
|
<p>（1）练习方法</p>
|
<p>采用蹲踞式起跑姿势，全力完成100米或200米跑。</p>
|
<p>（2）练习要求</p>
|
<p>起跑反应迅速，后蹬有力，前摆充分，步频快，重心稳。</p>
|
<h5 id="e107"><span class="bj1-mk">模块二：中长跑</span></h5>
|
<p>本模块在上一模块学练的基础上，进阶性地设置了新的学练内容。其中，单项技术学练包括站立式起跑、途中跑、弯道跑，以及课程平台中的途中跑的其他学练建议；组合技能练习设置的是跟随跑和冲刺加速练习。同学们学练本模块的内容，能够在掌握一定难度的单项技术和组合技能的基础上，参与本模块设置的比赛活动，并为难度更高的下一模块的学练做好铺垫。
|
</p>
|
<p><span class="zt-ls">（一）单项技术学练</span></p>
|
<p><span class="zt-cs">1.站立式起跑</span></p>
|
<p class="center openImgBox"><img class="img-h" alt="" src="../../image/0141-1.jpg" /></p>
|
<p class="img">图4-1-4 站立式起跑</p>
|
<p>（1）动作要领</p>
|
<p>“各就位”：两脚前后开立站于起跑线后，两膝微屈，上体前倾，</p>
|
</div>
|
</div>
|
</div>
|
<!-- 129 -->
|
<div class="page-box" page="140">
|
<div v-if="showPageList.indexOf(140) > -1">
|
<div class="header-odd">
|
<span class="mk">拓展模块</span>
|
<span class="sub">第四单元</span>
|
<span class="sub-title">田径类运动</span>
|
<div class="line-page"></div>
|
<span class="sub-page">129</span>
|
</div>
|
<div class="bodystyle">
|
<p>重心落于前脚。手臂成摆臂姿势自然放于体侧（或两臂自然下垂），集中注意力。</p>
|
<p>枪响或“跑”：两腿快速蹬地向前跑出，两臂配合积极摆动，以较快的起跑速度占据有利战术位置。</p>
|
<p>（2）学练建议</p>
|
<p>①练习30米站立式加速跑。</p>
|
<p>②练习100米加速跑转为匀速跑。</p>
|
<p>③练习由最外侧跑道向内侧跑道切入加速跑。</p>
|
<div class="bk-xyx">
|
<div class="bj1-xyx publicxbc">
|
· 学一学 ·
|
<div class="icon" @click="activityXyx3">
|
<svg xmlns="http://www.w3.org/2000/svg" width="14.243" height="15.417"
|
viewBox="0 0 19.243 18.417">
|
<path class="a"
|
d="M3631.27-14315.585c-.382,0-1.27-.161-1.27-1.655v-15.072a1.7,1.7,0,0,1,1.741-1.681h6.151a.667.667,0,0,1,.12-.009,1.514,1.514,0,0,1,1.248.818c.6.937.934,1.52.935,1.522a.976.976,0,0,0,.712.248h7.925c.014,0,.05,0,.1,0a1.244,1.244,0,0,1,1.3,1.4v12.867a1.655,1.655,0,0,1-.3,1.175,1.227,1.227,0,0,1-.974.38H3631.4A1.177,1.177,0,0,1,3631.27-14315.585Zm2.026-12.5a.693.693,0,0,0-.716.684v.062a.7.7,0,0,0,.716.716h13.674a.693.693,0,0,0,.683-.716v-.062a.684.684,0,0,0-.683-.684Z"
|
transform="translate(-3630 14334.002)" />
|
</svg>
|
</div>
|
</div>
|
<br />
|
<div class="public-tips">请同学们学习“分道并道规则”。</div>
|
<div v-if="chapter004.isShowXyx03">
|
<div class="xyx-title">分道并道规则</div>
|
<p class="xyx-con">
|
根据《国际田联手册》规定：在正式比赛中，800米出发后的前100米需要进行分道跑，当运动员通过跑道上标志物之后，方可向内并道。
|
</p>
|
<p class="xyx-con">
|
同时，在1000米、2000米、3000米、5000米和10000米的比赛中，若运动员人数超过12人，可将其分为两组同时起跑：65%的运动员为第一组，站在常规起跑线后，其余运动员为第二组，站在外侧一半跑道上的弧形起跑线后。两组运动员同时出发，第一组运动员出发后方可并入一道，第二组运动员则需先沿外侧一半跑道跑动，越过抢道线后，才能并入一道。
|
</p>
|
<p>
|
外侧运动员在向内并道时，应找准进入弯道的切线，沿直线跑动逐渐并入一道，保证跑动速度，且能够防止过快斜插引发安全问题。
|
</p>
|
</div>
|
</div>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>中长跑起跑同样要反应迅速，使身体快速摆脱静止状态，以较快速度向前跑出；占据有利战术位置后，可以进入有节奏的途中跑。</p>
|
</div>
|
<p><span class="zt-cs">2.途中跑</span></p>
|
<p>（1）动作要领</p>
|
<p>上体保持直立稍前倾的状态，躯干稳定，两手采用半握拳姿势，两臂屈肘90°，以肩关节为轴进行前后摆动。两腿以稳定的步幅和节奏交替蹬摆，动作轻松自然。跑动中要保持稳定的适合自己的呼吸节奏，能够根据不同的速度和体能变化积极调整呼吸。
|
</p>
|
<p>（2）学练建议</p>
|
<p>①做原地摆臂呼吸练习，体会正确的呼吸节奏。</p>
|
<p>②跟随音乐进行匀速跑。选择节奏性强且适合中长跑速度的音乐，控制跑速，在跑动中体会呼吸节奏与步伐节奏的统一。</p>
|
<p>③定时跑，在规定时间内完成800米或1 000米跑，提高对速度的把控能力。</p>
|
<p>④拓展练习：延长跑动距离、提高跑动速度或缩短间歇时长等。</p>
|
<div class="bk-xyx">
|
<div class="bj1-xyx publicxbc">
|
· 试一试 ·
|
<div class="icon" @click="activityXyx4">
|
<svg xmlns="http://www.w3.org/2000/svg" width="14.243" height="15.417"
|
viewBox="0 0 19.243 18.417">
|
<path class="a"
|
d="M3631.27-14315.585c-.382,0-1.27-.161-1.27-1.655v-15.072a1.7,1.7,0,0,1,1.741-1.681h6.151a.667.667,0,0,1,.12-.009,1.514,1.514,0,0,1,1.248.818c.6.937.934,1.52.935,1.522a.976.976,0,0,0,.712.248h7.925c.014,0,.05,0,.1,0a1.244,1.244,0,0,1,1.3,1.4v12.867a1.655,1.655,0,0,1-.3,1.175,1.227,1.227,0,0,1-.974.38H3631.4A1.177,1.177,0,0,1,3631.27-14315.585Zm2.026-12.5a.693.693,0,0,0-.716.684v.062a.7.7,0,0,0,.716.716h13.674a.693.693,0,0,0,.683-.716v-.062a.684.684,0,0,0-.683-.684Z"
|
transform="translate(-3630 14334.002)" />
|
</svg>
|
</div>
|
</div>
|
<br />
|
<div class="public-tips">请同学们学习“呼吸方法与节奏”，并自己练习。</div>
|
<div v-if="chapter004.isShowXyx04">
|
<div class="xyx-title">分道并道规则</div>
|
<p class="xyx-con">
|
根据《国际田联手册》规定：在正式比赛中，800米出发后的前100米需要进行分道跑，当运动员通过跑道上标志物之后，方可向内并道。
|
</p>
|
<p class="xyx-con">
|
同时，在1000米、2000米、3000米、5000米和10000米的比赛中，若运动员人数超过12人，可将其分为两组同时起跑：65%的运动员为第一组，站在常规起跑线后，其余运动员为第二组，站在外侧一半跑道上的弧形起跑线后。两组运动员同时出发，第一组运动员出发后方可并入一道，第二组运动员则需先沿外侧一半跑道跑动，越过抢道线后，才能并入一道。
|
</p>
|
<p>
|
外侧运动员在向内并道时，应找准进入弯道的切线，沿直线跑动逐渐并入一道，保证跑动速度，且能够防止过快斜插引发安全问题。
|
</p>
|
</div>
|
</div>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>练习过程中要学会自主监测心率，一般采用按压颈动脉的方式，连续监测10秒，了解自身的运动负荷情况。当身体不适时，要第一时间报告教师并采取有效措施进行缓解。</p>
|
</div>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>进行弯道跑时，应尽可能贴近跑道内侧，但脚不得触及内侧跑道线。若选择从弯道超入，必须从外侧超越。</p>
|
</div>
|
<p><span class="zt-cs">3.弯道跑</span></p>
|
<p>（1）动作要领</p>
|
<p>中长跑弯道技术与短跑技术较为一致，注意保持上体直立稍内倾的状态，加大外侧摆臂幅度。</p>
|
<p>（2）学练建议</p>
|
<p>以匀速跑状态重复多次进行弯道跑练习。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>中长跑结束后需要及时进行走动和慢跑，以缓解肌肉紧张和疲劳，消除乳酸堆积，不能立刻坐下或蹲下，防止出现安全隐患。</p>
|
</div>
|
<p><span class="zt-cs">4.终点跑</span></p>
|
<p>（1）动作要领</p>
|
<p>同短跑技术一致。</p>
|
<p>（2）学练建议</p>
|
<p>参考短跑的相关练习。</p>
|
<div class="bk-xyx">
|
<div class="bj1-xyx publicxbc">
|
· 议一议 ·
|
<div class="icon" @click="activityXyx5">
|
<svg xmlns="http://www.w3.org/2000/svg" width="14.243" height="15.417"
|
viewBox="0 0 19.243 18.417">
|
<path class="a"
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d="M3631.27-14315.585c-.382,0-1.27-.161-1.27-1.655v-15.072a1.7,1.7,0,0,1,1.741-1.681h6.151a.667.667,0,0,1,.12-.009,1.514,1.514,0,0,1,1.248.818c.6.937.934,1.52.935,1.522a.976.976,0,0,0,.712.248h7.925c.014,0,.05,0,.1,0a1.244,1.244,0,0,1,1.3,1.4v12.867a1.655,1.655,0,0,1-.3,1.175,1.227,1.227,0,0,1-.974.38H3631.4A1.177,1.177,0,0,1,3631.27-14315.585Zm2.026-12.5a.693.693,0,0,0-.716.684v.062a.7.7,0,0,0,.716.716h13.674a.693.693,0,0,0,.683-.716v-.062a.684.684,0,0,0-.683-.684Z"
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transform="translate(-3630 14334.002)" />
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</svg>
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</div>
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</div>
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<br />
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<div class="public-tips">请同学们了解“极点”现象，分享自己克服该现象的经历。</div>
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<div v-if="chapter004.isShowXyx05">
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<div class="xyx-title">“极点”现象</div>
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<p class="xyx-con">
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中长跑中“极点”的出现，通常是由于体能消耗突然加大，人体的氧气摄入量落后于肌肉运动的需要，导致呼吸困难、四肢无力等。这是一种正常的生理现象，需要我们采用有效方法进行克服。
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</p>
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<p class="xyx-con">
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①做好充分热身，可多进行较长距离（80米或100米）的冲刺跑，提高中枢神经系统和肌肉的兴奋性，延缓“极点”现象的出现。
|
</p>
|
<p>
|
②当“极点”出现时，迅速调整跑步的速度与节奏，可稍降低跑速。同时延长呼吸时间，多进行几次深呼吸，缓解疲劳感。
|
</p>
|
<p>
|
③进行积极的心理暗示，想放弃时提示自己再坚持一下，用顽强的意志品质战胜困难。
|
</p>
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</div>
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</div>
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<div class="pdf-text">
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<div class="pdf-con">
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<div class="pdf-view">
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(4)">途中跑--补充学练建议.pdf</span>
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(5)">学一学：分道并道规则.pdf</span>
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(6)">试一试：呼吸方法与节奏.pdf</span>
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</div>
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(7)">议一议： “极点”现象.pdf</span>
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</div>
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</div>
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</div>
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</div>
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</div>
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</div>
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<!-- 130 -->
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<div class="page-box" page="141">
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<div v-if="showPageList.indexOf(141) > -1">
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<div class="header-even">
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<span class="sub-page">130</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
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<p><span class="zt-ls">（二）组合技能练习</span></p>
|
<p><span class="zt-cs">跟随跑和冲刺加速练习</span></p>
|
<p>（1）练习方法</p>
|
<p>将运动水平相近的4～5人分为一组，进行2 000～3 000米中速跑。跑动中所有人轮流进行领跑，其余人进行跟随跑。最后100米由弯道进入直道后，全员全力进行冲刺，提高跟随跑和最后冲刺加速的能力。
|
</p>
|
<p>（2）练习要求</p>
|
<p>在跟随跑过程中，要选择有利位置，跟在领跑人身后或侧身后，适应领跑人的节奏，保存体力，为最后加速冲刺做准备，建立中长跑正确的战术意识。</p>
|
<h5 id="e108"><span class="bj1-mk">模块三：接力跑</span></h5>
|
<p>本模块难度有所增加，在单项技术学练方面设置了起跑、传接棒；组合技能练习设置了站立式起跑+接棒技能练习、冲刺加速+传棒技能练习，以及课程平台中的传棒+接棒技能练习。本模块的学习有助于同学们参与更高要求的比赛。
|
</p>
|
<p><span class="zt-ls">（一）单项技术学练</span></p>
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<!-- 轮播图 -->
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<div class="swiper-container swiper-img">
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<div class="imgBox" style="width: 100%; height: 100%">
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<p class="img">图4-1-5 接棒人起跑姿势（第3棒）</p>
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</div>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0143-2.jpg" />
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<p class="img">图4-1-6 接棒人起跑姿势（第2、4棒）</p>
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<p><span class="zt-cs">1.起跑</span></p>
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<p>（1）动作要领</p>
|
<p>①比赛中，第1棒运动员采用蹲踞式起跑姿势，右手持接力棒末端，不得使接力棒触及起跑线或起跑线前的地面，起跑技术与短跑起跑技术基本相同。</p>
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<p>②其余棒次运动员采用半蹲踞式或站立式起跑姿势，接棒选手在接力区内做好起跑姿势，稍向后转头查看传棒者的位置，当其跑至自己的起动标志时，迅速向前跑出。接棒者预判</p>
|
<p>要准确，蹬地起动要迅速果断。</p>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
|
<p>1.手持接力棒进行蹲踞式起跑时，可将身体重心向非持棒手一侧略微倾斜，防止右手支撑手指力量不足出现安全隐患。</p>
|
<p>2.接棒者起跑后，应迅速将头转向前方，用耳朵听传棒者指令，防止重心不稳而偏离自己的跑道，影响其他小组比赛。</p>
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<p>3.进入弯道时应借助接力棒加大外侧摆臂幅度，使身体更好地向内倾斜。</p>
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</div>
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<p>（2）学练建议</p>
|
<p>①做持棒蹲踞式起跑练习。</p>
|
<p>②做持棒弯道跑练习。</p>
|
<p>③两人一组进行接棒起跑练习。传棒者匀速跑动，接棒者准确判断起动时机，加速向前跑出，完成传接棒。</p>
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<p>④拓展练习：传棒者以不同跑速传棒，接棒者练习预判能力。</p>
|
<p>起跑持棒手形、4×100米（400米）接棒人起跑注意事项、接力跑棒次安排及接力区相关知识，请同学们登录课程平台认</p>
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</div>
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</div>
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</div>
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<div class="header-odd">
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<span class="mk">拓展模块</span>
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<span class="sub">第四单元</span>
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<span class="sub-title">田径类运动</span>
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<div class="line-page"></div>
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<span class="sub-page">131</span>
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</div>
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<div class="bodystyle">
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<p style="text-indent: 0%">真学习、了解。</p>
|
<p><span class="zt-cs">2.传接棒</span></p>
|
<p>（1）动作要领</p>
|
<p>①传棒：在距离接棒者1.5～2米处发出“接”的信号，找准时机，在接力区内采用正确的方式将接力棒传至接棒者的手中。</p>
|
<p>②接棒：跑动中听到传棒者发出“接”的信号时，迅速向后伸臂，采用正确的接棒手形做好准备，在手触到接力棒的瞬间迅速抓紧，向前冲出。跑动中接棒手臂尽可能保持稳定，不出现大幅晃动。</p>
|
<p>传接棒技术动作包含上挑式、下压式、混合式及前推式四种，同学们可以选择适合自己的方式练习。</p>
|
<p>①上挑式传接棒：接棒者手臂向后自然伸出，与躯干成40°～45°夹角，拇指与四指自然张开，虎口向下，掌心向后。传棒者待接棒者伸出手后，将棒的前端由下向前上方挑入接棒者手中，完成传接。</p>
|
<p>②下压式传接棒：接棒者手臂向后伸展，与躯干成50°～60°夹角，四指并拢，拇指张开，虎口向后，掌心向上。传棒者待接棒者伸出手后，将棒的前端由上向下压入接棒者手中，完成传接。</p>
|
<p>③混合式传接棒：结合上挑式和下压式传接棒技术优点，1、2棒运动员采用上挑式完成传接；2、3棒运动员采用下压式完成传接；3、4棒运动员采用上挑式完成传接。</p>
|
<p>④前推式传接棒：接棒者手臂向后侧方自然伸出，与躯干成60°～80°夹角，手腕后压，拇指向下与四指自然分开，掌心向后。传棒者待接棒者伸手后，将接力棒直立沿水平方向向前推出，把棒的顶部推入接棒者手中，在高速跑动中顺利完成传接。
|
</p>
|
<p>（2）学练建议</p>
|
<p>①原地摆臂进行传接棒徒手模仿练习。</p>
|
<p>②2人一组，左右交错站立，进行原地摆臂传接棒练习（传棒者始终持棒，接棒者的手触棒后立即松开，继续摆臂，等待下一次传接）。</p>
|
<p>③4人一组，左右交错站立，进行原地摆臂传接棒练习。每一棒完成传接后，迅速从队伍两侧（第1、3棒从左侧，第2、4棒从右侧）跑至队伍最前端，等待下一次传接。④拓展练习：2人或4人一组，在慢跑或中速跑过程中进行传接棒练习。
|
</p>
|
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<p class="img">图4-1-7上挑式传接棒</p>
|
</div>
|
</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0144-2.jpg" />
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<p class="img">图4-1-8下压式传接棒</p>
|
</div>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0144-3.jpg" />
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<p class="img">图4-1-9前推式传接棒</p>
|
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<p><span class="zt-ls">（二）组合技能练习</span></p>
|
<p><span class="zt-cs">1.站立式起跑+接棒技能练习</span></p>
|
<p>（1）练习方法</p>
|
<p>2人一组，传棒者进行短程加速跑传棒；接棒者站在接力区内，进行完整的起动、接棒练习；2人完成传接棒后，接棒者继续向前跑动50米后缓慢停下。重复进行。</p>
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</div>
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</div>
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<span class="sub-page">132</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
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</div>
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<div class="bodystyle">
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<p>（2）练习要求</p>
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<p>起动迅速，接棒稳定且反应速度快。</p>
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<p><span class="zt-cs">2.冲刺加速+传棒技能练习</span></p>
|
<p>（1）练习方法</p>
|
<p>2人一组，练习者持棒，从400米跑道的弧顶（右传左接）或百米中点（左传右接）出发，以最快速度进行最后的冲刺加速。准确判断自己与接棒者的距离，大声喊出“接”的口令，待接棒者伸出手后，将接力棒以正确的方式传给接棒者，之后跟随跑动10米左右缓慢停下。
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</p>
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<p>（2）练习要求</p>
|
<p>同伴间密切配合，确保传接棒过程完整流畅。</p>
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<div class="pdf-text">
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<div class="pdf-con">
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(8)">传棒+接棒.pdf</span>
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</div>
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</div>
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</div>
|
<h4 class="h4-dy3" id="d078"><span class="h4-dy3s">三</span> 参与奔跑比赛</h4>
|
<p>请同学们登录课程平台，了解自己感兴趣的比赛活动的方法、要求和注意事项等，自行组织比赛，在竞赛中巩固学练成果。</p>
|
<p>模块一比赛有：快速反应比赛、班级百米挑战赛、迎面接力赛、百米追逐赛。</p>
|
<p>模块二比赛有：3 000米个人挑战赛、校园简易定向越野赛、小组积分赛。</p>
|
<p>模块三比赛有：圆环接力赛、异程接力挑战赛。</p>
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<div class="pdf-text">
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<div class="pdf-con">
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</span>
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<span @click="toUrl(9)">参与奔跑比赛.pdf</span>
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</div>
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</div>
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</div>
|
<h4 class="h4-dy3" id="d079"><span class="h4-dy3s">四</span> 实施自主评价</h4>
|
<p>在前面学、练、赛的过程中，同学们对自己和身边同学的学习效果有了初步的评判，那么如何系统地评价自己对跑的技战术掌握程度和整个运动的理解程度呢？请同学们登录课程平台，进行系统、全面的自主评价。
|
</p>
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<!-- 查看PDf弹框 -->
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<div class="pdf-text">
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<div class="pdf-con">
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(10)">模块一 短跑学习的自主评价.pdf</span>
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</div>
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(11)">模块二 中长跑学习的自主评价.pdf</span>
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</div>
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(12)">模块三 接力跑学习的自主评价.pdf</span>
|
</div>
|
</div>
|
</div>
|
<h4 class="h4-dy3" id="d080"><span class="h4-dy3s">五</span> 训练专项体能</h4>
|
<p>想要更好地发挥自己的水平，离不开专项体能的支撑。同学们需要不断地训练并提升自己的专项体能，为今后更好地参与跑的有关运动，乃至在职场中展现出更好的身体素质打牢基础。</p>
|
<p>请同学们登录课程平台进行60米快速跑、杠铃高翻、快速跑格练习和400米重复跑练习的专项体能训练。</p>
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<span @click="toUrl(13)">奔跑专项体能训练.pdf</span>
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</div>
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<div class="bk-xyx" style="padding: 2px 0">
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<div class="bj1-xyx publicxbc">
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· 视频库集 ·
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<div class="icon" @click="activityXyx6">
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width="16.863" height="13.817" viewBox="0 0 19.863 13.817">
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<g transform="translate(-40.961 -184.321)">
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<path class="a"
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d="M4.647,1.4a1,1,0,0,1,1.707,0L10.07,7.479A1,1,0,0,1,9.217,9H1.783A1,1,0,0,1,.93,7.479Z"
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transform="translate(51.824 196.82) rotate(-90)" />
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<path class="b"
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d="M3322.914-15094.863h-10.363a2.593,2.593,0,0,1-2.59-2.59v-8.638a2.593,2.593,0,0,1,2.59-2.59h10.363a2.6,2.6,0,0,1,2.594,2.59v1.729c.013.027,0,3.6,0,5.141v1.769A2.6,2.6,0,0,1,3322.914-15094.863Zm-6.9-9.933a.862.862,0,0,0-.755.468.947.947,0,0,0-.114.455v4.2a.9.9,0,0,0,.868.922.848.848,0,0,0,.432-.121l3.45-2.12a.956.956,0,0,0,.315-1.259.874.874,0,0,0-.322-.341l-3.451-2.086A.813.813,0,0,0,3316.01-15104.8Z"
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transform="translate(-3269 15293.001)" />
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</div>
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<br />
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<p class="public-tips">项目一 · 视频库集</p>
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<div class="parentVideo" v-if="chapter004.isShowXyx06">
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<div class="videoItem" v-if="chapter004.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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x5-video-orientation="h5" x5-video-player-fullscreen="true" x5-playsinline=""
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controls class="video-border w100" :src="chapter004.videoUrl.v1"></video>
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<span>{{ chapter004.videoMd5.v1.name }}</span>
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<div class="videoItem" v-if="chapter004.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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controls class="video-border w100" :src="chapter004.videoUrl.v2"></video>
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<span>{{ chapter004.videoMd5.v2.name }}</span>
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<div class="videoItem" v-if="chapter004.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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x5-video-orientation="h5" x5-video-player-fullscreen="true" x5-playsinline=""
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controls class="video-border w100" :src="chapter004.videoUrl.v3"></video>
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<span>{{ chapter004.videoMd5.v3.name }}</span>
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<div class="videoItem" v-if="chapter004.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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x5-video-orientation="h5" x5-video-player-fullscreen="true" x5-playsinline=""
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controls class="video-border w100" :src="chapter004.videoUrl.v4"></video>
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<span>{{ chapter004.videoMd5.v4.name }}</span>
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<div class="videoItem" v-if="chapter004.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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x5-video-orientation="h5" x5-video-player-fullscreen="true" x5-playsinline=""
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controls class="video-border w100" :src="chapter004.videoUrl.v5"></video>
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<span>{{ chapter004.videoMd5.v5.name }}</span>
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</div>
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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x5-video-orientation="h5" x5-video-player-fullscreen="true" x5-playsinline=""
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controls class="video-border w100" :src="chapter004.videoUrl.v6"></video>
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<span>{{ chapter004.videoMd5.v6.name }}</span>
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<div class="videoItem" v-if="chapter004.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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x5-video-orientation="h5" x5-video-player-fullscreen="true" x5-playsinline=""
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controls class="video-border w100" :src="chapter004.videoUrl.v7"></video>
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<span>{{ chapter004.videoMd5.v7.name }}</span>
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<div class="videoItem" v-if="chapter004.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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x5-video-orientation="h5" x5-video-player-fullscreen="true" x5-playsinline=""
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controls class="video-border w100" :src="chapter004.videoUrl.v8"></video>
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<span>{{ chapter004.videoMd5.v8.name }}</span>
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<div class="videoItem" v-if="chapter004.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true"
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<span class="mk">拓展模块</span>
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<span class="sub">第四单元</span>
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<span class="sub-title">田径类运动</span>
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<div class="line-page"></div>
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<span class="sub-page">133</span>
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</div>
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<div class="bodystyle">
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<h3 class="lefth3" id="c019"><img class="img-gh1" alt="" src="../../image/dy4-xm2.jpg" /></h3>
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<div class="bk-tyzg">
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<p class="bj1-tyzg">体育中国</p>
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<p class="block">我国跳高名将朱建华于1984年获得洛杉矶奥运会男子跳高铜牌，职业生涯中多次打破世界纪录。</p>
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</div>
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<div class="bk-dy3xxmb">
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<p class="bj1-dy3xxmb">学习目标</p>
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<p class="block">1.掌握挺身式跳远、三级跳远和跳高的动作技术要领，了解挺身式跳远、三级跳远、跳高的价值和作用。</p>
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<p class="block">
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2.能在跳跃助跑时做到轻快放松、富有节奏，有调控速度的能力；助跑和起跳技术衔接流畅，能把握挺身式跳远空中挺身动作的时机和技术的完整性、三级跳远的摆动落地和三跳节奏、跳高的空中过杆技术和平衡状态；能做出挺身式跳远、三级跳远和跳高的落地缓冲动作；能将所学的跳远、跳高技术运用到日常生活中。
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</p>
|
<p class="block">3.锻炼吃苦耐劳、顽强拼搏、果敢坚韧、团结协作的品质；提高思想觉悟，坚守职业操守，为社会主义现代化建设作出自己的贡献。</p>
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</div>
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<h4 class="h4-dy3" id="d081"><span class="h4-dy3s">一</span> 了解跳跃运动</h4>
|
<p>跳跃运动是利用水平推进速度，采用快速起跳将水平速度转换成一定的垂直速度，获得最大高度和远度的运动项目，是绝大多数运动的基础。跳跃类项目包括跳高类项目（含跳高、撑杆跳高）和跳远类项目（含跳远、三级跳远）。现代跳高运动始于欧洲，男、女跳高分别于1896年、1928年被列为奥运会正式比赛项目；现代跳远运动始于英国，男、女跳远分别于1896年、1948年被列为奥运会正式比赛项目。跳跃类项目集速度、力量、协调性和平衡能力于一体，对发展速度、力量、灵敏性和协调性等身体素质具有重要的作用，对同学们今后从事对上下肢力量、腰腹力量和灵活度要求较高的职业有较大帮助，利于培养积极向上、顽强拼搏和超越自我的精神品质。跳跃类项目是全运会、亚运会和奥运会田径比赛的必设项目。多年来我国运动员在世界田径舞台上取得了令人瞩目的成绩，展现了我国跳跃运动员骄人的英姿。
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<span class="sub-page">134</span>
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<span class="book-title">体育与健康</span>
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<h4 class="h4-dy3" id="d082"><span class="h4-dy3s">二</span> 学练跳跃技能</h4>
|
<h5 id="e109"><span class="bj1-mk">模块一：挺身式跳远</span></h5>
|
<p>本模块设置了跳跃运动中较为基础的技术内容——挺身式跳远。其中，单项技术学练包括助跑、起跳、空中、落地；组合技能练习设置的是起跳加空中动作练习、6～8
|
步助跑挺身式跳远练习，以及课程平台中的助跑+起跳练习、空中动作+落地练习、全程助跑挺身式跳远练习。同学们学练本模块的内容，能提高基本的技术水平，为参与本模块设置的比赛提供保障，为后续模块的学练奠定基础。
|
</p>
|
<p><span class="zt-ls">（一）单项技术学练</span></p>
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<p class="img">图4-2-1 站立式起跑</p>
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<p class="img">图4-2-2 走、慢跑或垫步起跑</p>
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<p><span class="zt-cs">1.助跑</span></p>
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<p>（1）动作要领</p>
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<p>采用站立式、慢跑或垫步起动加速跑。加速时可选择平稳加速或积极加速获得最大可控速度。当助跑到最后几步时，要求保持步幅、加快步频，或适当缩短步幅、加快步频进入最后起跳阶段。助跑起动时，要控制重心，起动加速应放松，加速时推进感强，速度不断加快。最后几步动作应放松流畅，顺势跑进起跳。
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</p>
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<p>（2）学练建议</p>
|
<p>①进行站立式起跑练习。</p>
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<p>②进行走、慢跑或垫步起跑练习。</p>
|
<p>③进行倒跑式丈量和脚步式丈量练习。</p>
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<p>④拓展练习：可通过节拍器和标志物进行助跑节奏练习。</p>
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<p><span class="zt-cs">2.起跳</span></p>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
|
<p>1.起动加速时要控制好身体重心，在即将失去重心的瞬间蹬地起动。</p>
|
<p>2.加速跑动时要充分体会用髋、膝、踝由上至下发力的顺序，放松加速，节奏清晰。</p>
|
<p>3.最后几步助跑要积极加速，不能降速。</p>
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</div>
|
<p>（1）动作要领</p>
|
<p>助跑最后几步积极跑向起跳板，采用“走板”式起跳。起跳脚着板时，上体保持正直，由后脚跟触及板面迅速滚动至全脚掌，起跳脚几乎伸直，摆动腿积极折叠前摆；起跳瞬间利用助跑速度惯性和身体重力作用，使髋、膝、踝快速弯曲缓冲，同时髋部迅速前移；当重心移至起跳脚时，快速完成蹬地，充分蹬伸髋、膝、踝三关节。此时将腿积极向前上方摆动至水平位置，两臂协同腿部动作向前上方摆动至肩平，并有意识“突停”完成起跳。助跑最后几步积极加速，充分利用速度惯性和重力作用。起跳时要采用积极带动髋位移的大腿摆动“走板”滚动式起跳，摆动腿积极折叠前摆，两臂积极协同摆动，形成合力完成起跳。
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<span class="mk">拓展模块</span>
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<span class="sub">第四单元</span>
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<span class="sub-title">田径类运动</span>
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<div class="line-page"></div>
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<span class="sub-page">135</span>
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</div>
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<div class="bodystyle">
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<p>（2）学练建议</p>
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<p>①进行原地摆臂练习。</p>
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<p>②进行高抬腿踏步起跳练习。</p>
|
<p>③进行摆臂和起跳协同练习。</p>
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<p>④拓展练习：可采用3～5步连续腾空步练习。</p>
|
<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
|
<p>与助跑部分的注意事项相同。</p>
|
</div>
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<p class="img">图4-2-3 原地摆臂</p>
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0148-3.jpg" />
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<p class="img">图4-2-4 高抬腿踏步起跳</p>
|
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<div class="swiper-slide">
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<p class="img">图4-2-5 摆臂和起跳协同</p>
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<div class="swiper-slide">
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<img src="../../image/0148-5.jpg" />
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<p class="img">图4-2-6 3～5步连续腾空步</p>
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<div class="swiper-button-next"></div>
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<div class="swiper-button-prev"></div>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
|
<p>起跳腾空步的时间较蹲踞式短，摆动腿放腿应积极主动，挺髋时注重髋的摆动，不要挺肚子。空中形成反弓状时，要充分拉长腹肌，背部协同紧张，为收腹举腿做蓄力准备。</p>
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</div>
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<p><span class="zt-cs">3.空中</span></p>
|
<p>（1）动作要领</p>
|
<p>起跳腾空后，积极下放摆动腿挺髋，摆动腿向身后起跳腿靠拢。两臂从腾空步开始时一前一后摆动。当摆动腿下放时，两臂同时向下后摆动，肩和头稍做向后运动，并挺胸、送髋使躯干微屈成反弓状。起跳时起跳腿髋、膝、踝充分蹬伸，摆动腿充分摆腿并积极下放，躯干保持重心稳定，肩关节略提肩并随前后摆动。空中挺身时充分挺髋，两臂及摆动腿积极协同摆动。
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</p>
|
<p>（2）学练建议</p>
|
<p>①进行原地挺身式跳远模仿练习。</p>
|
<p>②进行单双杠放腿挺髋模仿练习。</p>
|
<p>③进行高台跳下挺身练习。</p>
|
<p>④拓展练习：进行助跳板起跳摆臂放腿练习。</p>
|
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<p class="img">图4-2-7 原地挺身式跳远</p>
|
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<p class="img">图4-2-8 单双杠放腿挺髋</p>
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0148-7.jpg" />
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<p class="img">图4-2-9 高台跳下挺身</p>
|
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0149-3.jpg" />
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<p class="img">图4-2-10 助跳板起跳摆臂放腿</p>
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<span class="sub-page">136</span>
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<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p><span class="zt-cs">4.落地</span></p>
|
<p>（1）动作要领</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>充分借用空中挺身形成反弓的力量屈膝收腹举腿，切记不要挺肚子。举腿时双臂积极摆动，落地时积极屈膝缓冲，实现重心快速前移。</p>
|
</div>
|
<p>空中形成微反弓状之后，借用腰髋反弓力量，顺势收腹举腿，两臂向上向前摆动，同时两膝积极向胸部靠拢，小腿和两臂前伸，接着两臂顺势向后摆动，双脚着地，身体重心前移过落地点，完成落地。挺髋借力、屈膝、收腹动作协调流畅，收腹时膝盖尽量靠近胸部，举腿高度靠近水平位置，双臂由上向前、向后摆动积极，落地屈膝缓冲帮助重心前移。
|
</p>
|
<p>（2）学练建议</p>
|
<p>①进行原地挺身式放腿收腹落地模仿练习。</p>
|
<p>②进行单双杠放腿挺髋收腹举腿模仿练习。</p>
|
<p>③进行垫上跪跳起坐垫练习。</p>
|
<!-- 轮播图 -->
|
<div class="imgBox-003 openImgBox">
|
<div class="swiper-container swiper-img">
|
<div class="swiper-wrapper">
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<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0149-2.jpg" />
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<p class="img">图4-2-11 原地挺身式放腿收腹落地</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0149-1.jpg" />
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<p class="img">图4-2-12 单双杠放腿挺髋收腹举腿</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0149-4.jpg" />
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<p class="img">图4-2-13 垫上跪跳起坐垫</p>
|
</div>
|
</div>
|
</div>
|
<div class="swiper-button-next"></div>
|
<div class="swiper-button-prev"></div>
|
</div>
|
</div>
|
<p>④拓展练习：进行助跳板起跳挺身收腹举腿练习。</p>
|
<p class="center openImgBox"><img class="img-a" alt="" src="../../image/0149-5.jpg" /></p>
|
<p class="img">图4-2-14 助跳板起跳挺身收腹举腿</p>
|
</div>
|
</div>
|
</div>
|
<!-- 137 -->
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<div class="page-box" page="148">
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<div v-if="showPageList.indexOf(148) > -1">
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<div class="header-odd">
|
<span class="mk">拓展模块</span>
|
<span class="sub">第四单元</span>
|
<span class="sub-title">田径类运动</span>
|
<div class="line-page"></div>
|
<span class="sub-page">137</span>
|
</div>
|
<div class="bodystyle">
|
<p><span class="zt-ls">（二）组合技能练习</span></p>
|
<p><span class="zt-cs">1.起跳加空中动作练习</span></p>
|
<p>（1）练习方法</p>
|
<p>采用6～8步助跑，快速起跳形成空中腾空步后，摆动腿向下后方积极放腿。</p>
|
<p>（2）练习要求</p>
|
<p>起跳快速有力，空中挺髋积极，上下肢动作协调。</p>
|
<p><span class="zt-cs">2.6～8步助跑挺身式跳远练习</span></p>
|
<p>（1）练习方法</p>
|
<p>面向沙坑，快速助跑6～8步，完成完整的挺身式跳远。</p>
|
<p>（2）练习要求</p>
|
<p>不断加快起跳速度，提高快速跑跳能力。</p>
|
<!-- 查看PDf弹框 -->
|
<div class="pdf-text">
|
<div class="pdf-con">
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<div class="pdf-view">
|
<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
|
p-id="11010"></path>
|
</svg>
|
</span>
|
<span @click="toUrl(14)">助跑+起跳练习.pdf</span>
|
</div>
|
<div class="pdf-view">
|
<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
|
p-id="11010"></path>
|
</svg>
|
</span>
|
<span @click="toUrl(15)">空中动作+落地练习.pdf</span>
|
</div>
|
<div class="pdf-view">
|
<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
|
xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
|
p-id="11010"></path>
|
</svg>
|
</span>
|
<span @click="toUrl(16)">全程助跑挺身式跳远练习.pdf</span>
|
</div>
|
</div>
|
</div>
|
<h5 id="e110"><span class="bj1-mk">模块二：三级跳远</span></h5>
|
<p>本模块在上一模块学练的基础上，进阶性地设置了三级跳远运动这一新的学练内容。其中，单项技术学练包括助跑、单脚跳、跨步跳、三级跳远；组合技能练习设置的是6～8
|
步助跑连续多级单脚跳或跨步跳练习、6～8步助跑连续单—跨—单多级跳练习，以及课程平台中的6～8 步助跑连续多级跨步跳练习、6～8 步助跑连续单—跨—跨多级跳练习、6～8
|
步助跑左右跳远练习。同学们学练本模块的内容，在掌握一定难度技术和组合技能的基础上，能够参与本模块设置的比赛活动，并为难度更高的下一模块的学练做好铺垫。</p>
|
<p><span class="zt-ls">（一）单项技术学练</span></p>
|
<p><span class="zt-cs">1.助跑</span></p>
|
<p>（1）动作要领</p>
|
<p>采用站立式、慢跑或垫步起动加速跑，加速时可选择平稳加速或积极加速从而获得最大可控速度。当助跑到最后几步时，保持高重心，身体正直或稍前倾，正常向前跑动，最后一步积极快速放腿。大腿抬腿高度略低于前几步抬腿高度，摆动腿和双臂更加积极摆动，加快跑进速度准备起跳。助跑起动时，要控制重心，起动加速应放松，加速时推进感强，速度不断持续加快。最后几步要求动作放松流畅，顺势加速跑进起跳。
|
</p>
|
<p>（2）学练建议</p>
|
<p>①进行站立式起跑练习。</p>
|
<p>②进行走、慢跑或垫步起跑练习。</p>
|
<p>③进行倒跑式丈量和脚步式丈量练习。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>1.起动加速时要控制好身体重心，在即将失去重心的瞬间蹬地起动。</p>
|
<p>2.加速跑动时要充分体会用髋、膝、踝由上至下发力的顺序，放松加速，节奏清晰。</p>
|
<p>③最后几步助跑要保持动作结构，积极加速，准备起跳。</p>
|
</div>
|
</div>
|
</div>
|
</div>
|
<!-- 138 -->
|
<div class="page-box" page="149">
|
<div v-if="showPageList.indexOf(149) > -1">
|
<div class="header-even">
|
<span class="sub-page">138</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p>④拓展练习：可采用节拍器或标志物进行助跑节奏练习。</p>
|
<p><span class="zt-cs">2.单脚跳</span></p>
|
<p>（1）动作要领</p>
|
<p>采用单臂摆和双臂摆做向前单脚跳跃，跳跃时大小腿充分折叠前摆，落地时做大腿下压扒地、全脚掌滚动练习。注重向前上方跳起，落地积极扒地，摆动腿积极折叠前摆。</p>
|
<p>（2）学练建议</p>
|
<p>①进行原地单臂摆或双臂摆练习。</p>
|
<p>②进行原地上下肢协调模仿练习。</p>
|
<p>③进行单脚支撑向前跳起、单脚支撑落地练习。</p>
|
<p>④拓展练习：可进行小幅度向前连续单脚跳练习，逐渐过渡到大幅度跳跃。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>单脚跳时要求大腿积极摆动，落地积极滚动扒地，两臂积极协同摆动，身体重心保持稳定。</p>
|
</div>
|
<!-- 轮播图 -->
|
<div class="imgBox-003 openImgBox">
|
<div class="swiper-container swiper-img">
|
<div class="swiper-wrapper">
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0151-1.jpg" />
|
<p class="img">图4-2-15 原地单臂摆或双臂摆</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0151-2.jpg" />
|
<p class="img">图4-2-16 原地上下肢协调</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0151-3.jpg" />
|
<p class="img">图4-2-17 单脚支撑向前跳起、单脚支撑落地</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0151-4.jpg" />
|
<p class="img">图4-2-18 小幅度向前连续单脚跳</p>
|
</div>
|
</div>
|
</div>
|
<div class="swiper-button-next"></div>
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<div class="swiper-button-prev"></div>
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</div>
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</div>
|
<p><span class="zt-cs">3.跨步跳</span></p>
|
<p>（1）动作要领</p>
|
<p>采用单臂摆和双臂摆向前上方跳跃，跳跃时大小腿充分折叠前摆，落地时大腿下压、快速滚动着地；同时摆动腿积极前摆，左右脚交换练习。起跳脚扒地积极，髋、膝、踝三关节用力的顺序应正确，摆动腿摆动积极，双臂摆动协调一致。
|
</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>跨步跳时要求充分摆腿，落地快速滚动着地，两臂积极协同摆动，身体重心保持稳定。</p>
|
</div>
|
<p>（2）学练建议</p>
|
<p>①原地摆臂摆腿。</p>
|
<p>②进行单脚支撑摆动向前跳练习。</p>
|
<p>③进行小幅度跨步跳练习。</p>
|
<p>④进行逐渐加大幅度跨步跳练习。</p>
|
<p>⑤拓展练习：可进行多级连续跨步跳练习。</p>
|
<!-- 轮播图 -->
|
<div class="imgBox-003 openImgBox">
|
<div class="swiper-container swiper-img">
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<div class="swiper-wrapper">
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0151-5.jpg" />
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<p class="img">图4-2-19 原地摆臂摆腿</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0151-6.jpg" />
|
<p class="img">图4-2-20 单脚支撑摆动向前跳</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0151-7.jpg" />
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<p class="img">图4-2-21 小幅度跨步跳</p>
|
</div>
|
</div>
|
</div>
|
<div class="swiper-button-next"></div>
|
<div class="swiper-button-prev"></div>
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</div>
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</div>
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</div>
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</div>
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</div>
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<!-- 139 -->
|
<div class="page-box" page="150">
|
<div v-if="showPageList.indexOf(150) > -1">
|
<div class="header-odd">
|
<span class="mk">拓展模块</span>
|
<span class="sub">第四单元</span>
|
<span class="sub-title">田径类运动</span>
|
<div class="line-page"></div>
|
<span class="sub-page">139</span>
|
</div>
|
<div class="bodystyle">
|
<p><span class="zt-cs">4.三级跳远</span></p>
|
<p>（1）动作要领</p>
|
<p>助跑到最后一步时，起跳脚用全脚掌积极自然跑向起跳板，大腿快速积极下落，着地后及时屈膝、屈踝，使上体和髋关节迅速前移，同时摆动腿前摆，两臂积极协同前摆，随着重心前移，髋、膝、踝三关节充分蹬伸完成第一跳动作。紧接着摆动腿积极下放，起跳脚折叠摆动，两臂协同摆动，完成空中复步动作。当身体的重心从最高点下落时，起跳腿继续高抬，摆动腿继续后摆。同时双臂由前向后积极摆动，紧接着起跳脚积极下压前伸，做出向后扒地动作；摆动腿积极前摆，两臂协同摆动，完成第二跳动作。当摆动腿摆至最高点时，积极下压大腿，前伸小腿，向下、向后快速做出扒地动作，做出向上跳跃动作。当腾空至最高点时，收腹举腿，双臂向上经前向后摆动，屈膝缓冲落地。第一跳充分利用助跑的水平速度，积极上板顺步快速起跳，向前上方跳起，完成空中复步动作，摆动腿和两臂向前上方积极摆动；第二跳腾空的高度相对其他两跳要低，摆动腿积极前摆，跨步跳腾空要充分，上体保持稍前倾姿势；第三跳由于水平速度下降，起跳时尽量积极下压大腿，获得最大的垂直速度，为第三跳的最大远度提供保证。
|
</p>
|
<p>（2）学练建议</p>
|
<p>①反复练习跑跳结合技术（第一跳技术）。</p>
|
<p>②反复练习跨步跳技术（第二跳技术）。</p>
|
<p>③反复练习多级跳落地技术（第三跳技术）。</p>
|
<p>④拓展练习：可进行不同距离的半程或全程完整技术练习。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>第一跳技术是关键，助跑倒数2～3步，保持跑动时的重心，积极向前跑进，完成“攻板”，利用向前跑动的速度完成起跳；第二跳积极下压和摆臂、摆腿，积极向下后方扒地，实现第二步充分跨步腾空；第三跳要求起跳积极下压大腿，努力获得最大的垂直速度，争取第三跳的最大远度。
|
</p>
|
</div>
|
<p><span class="zt-ls">（二）组合技能练习</span></p>
|
<p><span class="zt-cs">1.6～8步助跑连续多级单脚跳或跨步跳练习</span></p>
|
<p>（1）练习方法</p>
|
<p>在草地上助跑6～8步，完成连续多次的单脚跳或跨步跳练习。</p>
|
<p>（2）练习要求</p>
|
<p>要求第一跳起跳延续助跑的动作结构，后两步助跑积极完成起跳，跑跳衔接流畅；每一跳充分扒地，向前性好。</p>
|
<p><span class="zt-cs">2.6～8步助跑连续单—跨—单多级跳练习</span></p>
|
<p>（1）练习方法</p>
|
<p>在草地上助跑6～8步，分别完成单—跨—单的多次跳跃练习。</p>
|
<p>（2）练习要求</p>
|
<p>要求第一跳起跳延续助跑的动作结构，后两步助跑积极完成起跳，单脚跳与跨步跳、跨步跳与单脚跳衔接流畅；跳跃时扒地充分，节奏感强，向前性好。</p>
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<span @click="toUrl(17)">6~8步助跑连续多级跨步跳练习.pdf</span>
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<span @click="toUrl(19)">6~8步助跑左右跳远练习.pdf</span>
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</div>
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<span class="sub-page">140</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<h5 id="e111"><span class="bj1-mk">模块三：背越式跳高</span></h5>
|
<p>本模块难度有所增加，在单项技术学练方面设置了助跑、起跳、过杆和落地；组合技能练习设置了4～6
|
步助跑背越式跳高练习、全程助跑背越式跳高练习，以及课程平台中的弧线助跑摸高练习、连续3步助跑起跳练习、全程助跑跳上跳高垫练习。本模块的学习有助于同学们参与更高要求的背越式跳高比赛提供重要保障。
|
</p>
|
<p><span class="zt-ls">（一）单项技术学练</span></p>
|
<p><span class="zt-cs">1.助跑</span></p>
|
<p>（1）动作要领</p>
|
<p>背越式跳高助跑采用“J”字形曲线进行，直线助跑为4～8步，曲线助跑为3～4步。起动方式有行进间起动和原地起动两种，加速跑进时身体重心高而平稳，上体适当前倾，后蹬充分有力，前摆积极主动，脚着地时靠近身体重心投影点，两臂配合大幅度摆动。进入弧线段时身体逐渐向内倾斜，加大外侧臂和腿的摆动幅度，加速跑进起跳点，为起跳做准备。
|
</p>
|
<p>直线段为助跑加速阶段，跑动轻松自然、有弹性、节奏感强。弧线助跑时身体内倾，跑动积极，获得足够的水平速度和向心力，进入最后起跳阶段。</p>
|
<p>（2）学练建议</p>
|
<p>①进行圆圈加速跑练习。</p>
|
<p>②进行持杆弧线跑练习。</p>
|
<p>③丈量助跑步点。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>助跑时注重水平速度，结合自身特点丈量助跑步点，强化弧线跑技术，注重全程助跑节奏，突出助跑可控速度和弧线跑产生的向心力。</p>
|
</div>
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<p class="img">图4-2-22 圆圈加速跑</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0153-4.jpg" />
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<p class="img">图4-2-23 持杆弧线跑</p>
|
</div>
|
</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0153-2.jpg" />
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<p class="img">图4-2-24 丈量助跑步点</p>
|
</div>
|
</div>
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</div>
|
<div class="swiper-button-next"></div>
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<div class="swiper-button-prev"></div>
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</div>
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</div>
|
<p>④拓展练习：可进行不同距离的全程助跑练习。</p>
|
<p class="center openImgBox"><img class="img-a" alt="" src="../../image/0153-1.jpg" /></p>
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<p class="img">图4-2-25 全程助跑</p>
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<div class="header-odd">
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<span class="mk">拓展模块</span>
|
<span class="sub">第四单元</span>
|
<span class="sub-title">田径类运动</span>
|
<div class="line-page"></div>
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<span class="sub-page">141</span>
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</div>
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<div class="bodystyle">
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<p><span class="zt-cs">2.起跳</span></p>
|
<p>（1）动作要领</p>
|
<p>最后一步摆动腿支撑过重心垂直面后，起跳腿积极踏向起跳点，此时摆动腿蹬地有力，身体保持内倾姿势向前送髋，起跳腿的一侧髋积极超越摆动腿的髋，使肩轴几乎与横杆垂直，形成髋轴和肩轴扭紧状态。接着起跳腿大腿积极下压做扒地动作，摆动腿积极协同摆动，双臂由前向后向上积极摆动，同时起跳腿迅速做缓冲和蹬伸动作，完成起跳。最后一步踏步起跳积极，摆动腿向上向前摆动，两臂积极协同摆动，身体保持向内倾斜，肩轴和髋轴充分扭紧，髋、膝、踝蹬伸充分。
|
</p>
|
<p>（2）学练建议</p>
|
<p>①进行迈步送髋练习。</p>
|
<p>②进行原地屈膝摆腿练习。</p>
|
<p>③进行原地屈膝摆腿转体180°练习。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>起跳是跳高的关键一环。起跳应积极，摆臂和摆腿应协同一致，体会起跳时髋部积极前移和发力的感觉。</p>
|
</div>
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<div class="imgBox-003 openImgBox">
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<div class="swiper-container swiper-img">
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<div class="swiper-wrapper">
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0154-1.jpg" />
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<p class="img">图4-2-26 迈步送髋</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0154-2.jpg" />
|
<p class="img">图4-2-27 原地屈膝摆腿</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0154-3.jpg" />
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<p class="img">图4-2-28 原地屈膝摆腿转体180°</p>
|
</div>
|
</div>
|
</div>
|
<div class="swiper-button-next"></div>
|
<div class="swiper-button-prev"></div>
|
</div>
|
</div>
|
<p>④拓展练习：可进行助跑连续起跳练习或助跑摸高练习。</p>
|
<!-- 轮播图 -->
|
<div class="imgBox-003 openImgBox">
|
<div class="swiper-container swiper-img">
|
<div class="swiper-wrapper">
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0154-4.jpg" />
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<p class="img">图4-2-29 助跑连续起跳</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0154-5.jpg" />
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<p class="img">图4-2-30 助跑摸高</p>
|
</div>
|
</div>
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</div>
|
<div class="swiper-button-next"></div>
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<div class="swiper-button-prev"></div>
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</div>
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</div>
|
<p><span class="zt-cs">3.过杆和落地</span></p>
|
<p>（1）动作要领</p>
|
<p>起跳离地之后，保持伸展姿势向上腾起，在摆动腿和同侧臂的摆动下，加速向身体纵轴旋转，
|
随后摆动腿的同侧臂和肩顺着身体重心的运动方向向上前方攻杆，同时借助摆动腿的上摆力量提高髋的位置、
|
。当头和肩越过横杆后，及时仰头、倒肩和展体，并利用身体重心向上的惯性积极挺髋，
|
两小腿稍向后收形成背弓姿势，两臂置于体侧并向内伸展。当身体重心移过横杆时，及时含胸收腹
|
，髋部发力带动大腿和小腿向上方甩腿，身体脱离横杆落地。过杆时要求仰头、倒肩、展体、
|
挺髋形成背弓，当身体即将脱离横杆时，髋部发力，大腿带动</p>
|
</div>
|
</div>
|
</div>
|
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<div v-if="showPageList.indexOf(153) > -1">
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<div class="header-even">
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<span class="sub-page">142</span>
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<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p>小腿向上方甩动落垫。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>过杆是决定跳高成败的重要技术环节。过杆时动作应连贯，富有节奏感，注重腿和两臂摆动、身体腾起位置及本体感觉，强调髋的高度和位移变化。</p>
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</div>
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<p>（2）学练建议</p>
|
<p>腾起时身体的位置要有攻杆意识，摆动腿摆动时要向前上摆动，两臂体侧控制和摆动要积极，杆上挺髋、髋部发力、含胸收腹要及时。</p>
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<p>①进行垫上挺髋练习。</p>
|
<p>②进行原地肩背着垫练习。</p>
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<p>③进行原地跳起后倒着垫练习。</p>
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<p>④拓展练习：可进行原地双脚或助跑跳过橡皮带着垫练习。</p>
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<p class="img">图4-2-31 垫上挺髋</p>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<p class="img">图4-2-32 原地肩背着垫</p>
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<p class="img">图4-2-33 原地跳起后倒着垫</p>
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0155-4.jpg" />
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<p class="img">图4-2-34 原地双脚跳过橡皮带</p>
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<p><span class="zt-ls">（二）组合技能练习</span></p>
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<p><span class="zt-cs">1.4～6步助跑背越式跳高练习</span></p>
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<p>（1）练习方法</p>
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<p>采用4～6步助跑完成完整的背越式跳高练习。</p>
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<p>（2）练习要求</p>
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<p>弧线助跑积极，起跳快速，摆动腿积极摆动，及时挺髋收腿。</p>
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<p><span class="zt-cs">2.全程助跑背越式跳高练习</span></p>
|
<p>（1）练习方法</p>
|
<p>采用8～12步的全程助跑，完成完整的背越式跳高练习。</p>
|
<p>（2）练习要求</p>
|
<p>弧线助跑积极，起跳快速，摆动腿积极摆动，及时挺髋收腿，要有安全的落地意识。</p>
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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<span @click="toUrl(20)">弧线助跑摸高练习.pdf</span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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<span @click="toUrl(21)">连续3步助跑起跳练习.pdf</span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(22)">全程助跑跳上跳高垫练习.pdf</span>
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</div>
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</div>
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</div>
|
<h4 class="h4-dy3" id="d083"><span class="h4-dy3s">三</span> 参与跳跃比赛</h4>
|
<p>请同学们登录课程平台，了解自己感兴趣的比赛活动的方法、要求和注意事项等，自行组织比赛，在竞赛中巩固学练成果。</p>
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</div>
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</div>
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</div>
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<div v-if="showPageList.indexOf(154) > -1">
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<div class="header-odd">
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<span class="mk">拓展模块</span>
|
<span class="sub">第四单元</span>
|
<span class="sub-title">田径类运动</span>
|
<div class="line-page"></div>
|
<span class="sub-page">143</span>
|
</div>
|
<div class="bodystyle">
|
<p>模块一比赛有：腾空步跳起摸固定标志比赛，固定区域起跳挺身式跳远比赛，多种跳跃比赛，班级、校级及以上级别挺身式跳远比赛。</p>
|
<p>模块二比赛有：助跑十级单脚跳或跨步跳比赛，班级、校级及以上级别三级跳远比赛，立定五级跳比赛。</p>
|
<p>模块三比赛有：原地纵跳或助跑摸高比赛，班级、校级及以上级别跳高比赛，背弓下桥比赛。</p>
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<span @click="toUrl(23)">参与跳跃比赛.pdf</span>
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</div>
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</div>
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</div>
|
<h4 class="h4-dy3" id="d084"><span class="h4-dy3s">四</span> 实施自主评价</h4>
|
<p>在前面学、练、赛的过程中，同学们对自己和身边同学的学习效果有了初步的评判，那么如何系统地评价自己对跳跃运动技战术的掌握程度和整个运动的理解程度呢？请同学们登录课程平台，进行系统、全面的自主评价。
|
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<span @click="toUrl(24)">挺身式跳远学习的自主评价.pdf</span>
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<span @click="toUrl(25)">三级跳远学习的自主评价.pdf</span>
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<div class="pdf-view">
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<span>
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<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
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xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</span>
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<span @click="toUrl(26)">背越式跳高学习的自主评价.pdf</span>
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</div>
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</div>
|
</div>
|
<h4 class="h4-dy3" id="d085"><span class="h4-dy3s">五</span> 训练专项体能</h4>
|
<p>想要更好地发挥自己的水平，离不开专项体能的支撑。同学们需要不断地训练并提升自己的专项体能，为今后更好地参与跳跃运动，乃至在职场中展现出更好的身体素质打牢基础。</p>
|
<p>请同学们登录课程平台进行原地快速高抬腿、级跳和米跳、杠铃半蹲和全身拉伸的专项体能训练。</p>
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<path
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d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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<span @click="toUrl(27)">跳跃专项体能训练.pdf</span>
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</div>
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<div class="header-even">
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<span class="sub-page">144</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
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</div>
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<div class="bodystyle">
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<h3 class="lefth3" id="c020"><img class="img-gh1" alt="" src="../../image/dy4-xm3.jpg" /></h3>
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<div class="bk-tyzg">
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<p class="bj1-tyzg">体育中国</p>
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<p class="block">
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我国田径运动员巩立姣于2017年获得伦敦田径世锦赛女子铅球冠军；在2020年东京奥运会上获得女子铅球金牌，这是我国在田赛项目上获得的首枚奥运会金牌。刘诗颖获得2020年东京奥运会女子标枪金牌，这是我国在田赛项目上获得的第二枚奥运会金牌。王峥获得2020年东京奥运会女子链球银牌。我国健儿在2020年东京奥运会上的出色表现，标志着我国田赛项目步入新的历史高度。
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</p>
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</div>
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<div class="bk-dy3xxmb">
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<p class="bj1-dy3xxmb">学习目标</p>
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<p class="block">1.能说出侧向滑步推铅球、掷铁饼和掷标枪的动作技术要领，能描述侧向滑步推铅球、掷铁饼和掷标枪的价值与作用。</p>
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<p class="block">
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2.能在滑步、上步和助跑交叉步时，做到轻快放松、富有节奏；加速与最后用力技术衔接流畅，能把握侧向滑步推铅球的最后用力的时机和技术的完整性，上步掷铁饼的摆饼上步和最后用力的协调性，以及掷标枪的助跑节奏和交叉步接最后鞭打的流畅性；能做出各项技术用力完成后的缓冲动作；能将所学的投掷技术原理运用到日常生活中。
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</p>
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<p class="block">3.养成吃苦耐劳、顽强拼搏、果敢坚韧、团结协作的品质；提高思想觉悟，坚守职业操守。</p>
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</div>
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<h4 class="h4-dy3" id="d086"><span class="h4-dy3s">一</span> 了解投掷运动</h4>
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<p>投掷运动是利用人体结合器械进行水平推进加速或旋转加速，采用快速顶推或鞭打器械，将加速度与力转换到器械上，以获得最大高度和远度的斜抛运动项目。投掷类项目包括铅球、铁饼、标枪和链球等，其中标枪是通过助跑加速进行投掷的运动项目。1906年，掷标枪成为奥运会正式比赛项目。链球起源于中世纪苏格兰矿工在劳动之余用带木柄的生产工具铁锤进行的掷远比赛，男、女链球分别于1900年、2000年被列为奥运会比赛项目。投掷类项目集爆发力、协调性和平衡能力于一体，对发展绝对力量、爆发力、协调性和平衡能力等身体素质具有重要的作用，对同学们今后从事对上下肢力量、腰腹力量要求较高的职业有较大帮助，有利于培养积极向上、顽强拼搏和超越自我的精神。
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</p>
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</div>
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<div class="header-odd">
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<span class="mk">拓展模块</span>
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<span class="sub">第四单元</span>
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<span class="sub-title">田径类运动</span>
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<div class="line-page"></div>
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<span class="sub-page">145</span>
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</div>
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<div class="bodystyle">
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<h4 class="h4-dy3" id="d087"><span class="h4-dy3s">二</span> 学练投掷技能</h4>
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<h5 id="e112"><span class="bj1-mk">模块一：侧向滑步推铅球</span></h5>
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<p>本模块设置了投掷运动中较为基础的技术内容——侧向滑步推铅球。其中，单项技术学练包括握球持球、原地推铅球、侧向滑步；组合技能练习设置的是弹力带侧向滑步接最后用力模仿练习、侧向滑步推铅球练习。同学们学练本模块的内容，能提高基本的技术水平，为参与本模块设置的比赛提供保障，为后续模块的学练奠定基础。
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</p>
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<p><span class="zt-ls">（一）单项技术学练</span></p>
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<p><span class="zt-cs">1.握球持球（以右手投掷为例）</span></p>
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<p>（1）动作要领</p>
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<p>五指自然分开，将球放在食指、中指、无名指的指根部，拇指和小指握在球的两侧，以保持球的稳定。握好球后，将球放到锁骨内端上方，贴近颈部，头部略向右转，掌心向内，右肘抬起，右上臂与躯干约呈90°，躯干保持正直。将球放在指根部，掌心空出，手腕与小臂略微保持紧张状态，大臂与肩膀尽量放松，将球紧贴锁骨内端上方和颈部，保持大臂与地面平行。
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</p>
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<p>（2）学练建议</p>
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<p>①进行连续抓球练习。</p>
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<p>②进行对地推拨球练习</p>
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<p class="center openImgBox"><img class="img-c" alt="" src="../../image/0158-1.jpg" /></p>
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<p class="img">图4-3-1 握球持球</p>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
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<p>1.手指充分活动开，注意脚下安全。</p>
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<p>2.手指、手腕充分活动开，发力推球时注意方向，注意脚下安全。</p>
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<p>3.持球接触位置正确，体会由下至上的发力顺序，出球后注意安全。</p>
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</div>
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<p>③进行向上推拨球练习。</p>
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<p>④拓展练习：可采用不同质量和大小的球进行抓、拨练习。</p>
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<p><span class="zt-cs">2.原地推铅球</span></p>
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<p>（1）动作要领</p>
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<p>发力时，右腿用力蹬转，左腿用力支撑，加速髋部向前转送，形成发力前蓄势待发的侧弓形用力姿势。接着右腿继续转蹬，微屈的左腿用力支撑，髋部转到正对投掷方向，并继续牵拉肩部向前上方运动，继而也转至正对投掷方向，身体形成一个反弓形姿势。紧接着两腿爆发式向上蹬伸，顶髋、拔腰、挺胸，迅速向前上方推伸右臂，压腕、拨指、出球，同时两腿充分蹬直，右手手指拨球后向右外侧推出，完成最后用力动作。发力前，身体拧紧，重心压在右腿上，保持低重心。发力时，右腿积极蹬转，同时左腿保持积极支撑用力，身体超越器械，被动向投掷方向打开，最后推拨球完成用力。
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</p>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
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<p>1.持球接触位置正确，体会躯干用力带动右臂推球的感觉，推球时注意安全。</p>
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<p>2.体会两腿积极蹬伸发力的感觉，同时投掷手不能掉肘，体会推球的感觉。</p>
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<p>3.体会左侧制动与超越器械的发力感觉。</p>
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</div>
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<span class="sub-page">146</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
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</div>
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<div class="bodystyle">
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<p>（2）学练建议</p>
|
<p>①进行坐、跪姿推铅球练习。</p>
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<p>②进行原地正面推铅球练习。</p>
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<p>③进行原地侧向推铅球练习。</p>
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<p>④拓展练习：可采用不同质量和不同大小的球进行练习。</p>
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<!-- 轮播图 -->
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<div class="swiper-container swiper-img">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0159-3.jpg" />
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<p class="img">图4-3-2 坐、跪姿推铅球</p>
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</div>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0159-4.jpg" />
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<p class="img">图4-3-3 原地正面、侧向推铅球</p>
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<div class="swiper-button-next"></div>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
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<p>1.持球后保持团身，预摆时控制身体重心。</p>
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<p>2.滑步后尽量使脚同时落地，并保持身体重心压低与留后。</p>
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<p>3.体会最后用力阶段起始位身体重心继续保持压低与留后的感觉。</p>
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</div>
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<p><span class="zt-cs">3.侧向滑步</span></p>
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<p>（1）动作要领</p>
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<p>右手持球，身体左侧对投掷方向成团身姿势，预摆时以左大腿向投掷方向摆出，同时右腿蹬离地面，右脚沿地面滑至投掷圈的中心部位，左脚迅即着地支撑，形成最后用力的开始姿势。团身时保持身体重心稳定，滑步时保持身体重心压低与留后。
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</p>
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<p>（2）学练建议</p>
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<p>①进行团身+预摆练习。</p>
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<p>②进行侧向滑步动作模仿练习。</p>
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<p>③进行侧向滑步接最后用力模仿练习。</p>
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<p>④拓展练习：可采用抗阻或负重方式进行练习</p>
|
<p class="center openImgBox"><img class="img-c" alt="" src="../../image/0159-5.jpg" /></p>
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<p class="img">图4-3-4 侧向滑步</p>
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<p><span class="zt-ls">（二）组合技能练习</span></p>
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<p><span class="zt-cs">1.弹力带侧向滑步接最后用力模仿练习</span></p>
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<p>（1）练习方法</p>
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<p>将弹力带一端固定系在腰间，侧向滑步衔接左侧快速支撑—右脚蹬地—转髋。</p>
|
<p>（2）练习要求</p>
|
<p>滑步保持身体重心压低且留后，滑步与最后用力动作衔接流畅。</p>
|
<p><span class="zt-cs">2.侧向滑步推铅球练习</span></p>
|
<p>（1）练习方法</p>
|
<p>采用侧向滑步—支撑—蹬地—转体—伸臂—推球的完整技术，完成侧向滑步推铅球的动作。</p>
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<p>（2）练习要求</p>
|
<p>滑步时控制身体重心且有节奏感，加速后用力衔接流畅，体会压腕拨指出球。</p>
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<div class="swiper-container swiper-img">
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<img src="../../image/0159-1.jpg" />
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<p class="img">图4-3-5 弹力带侧向滑步接最后用力</p>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0159-2.jpg" />
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<p class="img">图4-3-6 侧向滑步推铅球</p>
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<div class="header-odd">
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<span class="mk">拓展模块</span>
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<span class="sub">第四单元</span>
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<span class="sub-title">田径类运动</span>
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<div class="line-page"></div>
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<span class="sub-page">147</span>
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</div>
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<div class="bodystyle">
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<h5 id="e113"><span class="bj1-mk">模块二：掷铁饼</span></h5>
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<p>本模块设置了掷铁饼运动这一新的学练内容。其中，单项技术学练包括握持铁饼与预摆、原地掷铁饼、上步；组合技能练习设置的是上步接最后用力模仿练习、上步掷标准饼，以及课程平台中的上步掷橡胶饼。同学们学练本模块的内容，在掌握一定难度的单项技术和组合技能的基础上，能够参与本模块设置的比赛活动，并为难度更高的下一模块的学练做好铺垫。
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</p>
|
<p><span class="zt-ls">（一）单项技术学练</span></p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>1.充分活动手腕和手指关节，滚饼时注意安全。</p>
|
<p>2.摆饼时幅度逐渐加大，与他人保持一定距离，注意安全。</p>
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<p>3.充分活动手腕和手指关节，拨饼后始终关注铁饼的落地位置，注意安全。</p>
|
</div>
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<p><span class="zt-cs">1.握持铁饼与预摆（以右手为例）</span></p>
|
<p>（1）动作要领</p>
|
<p>持饼手自然分开，拇指和手掌平靠铁饼，其余四指末节扣住铁饼的边缘，手腕微屈，铁饼上缘微微靠于前臂。握好铁饼后，持饼臂自然放松下垂于体侧。预摆时，左手托饼于胸前，右手自然握饼，然后扩胸，持饼臂稍做外旋向后拉饼至极限位，稍做停顿还原至胸前，双手上下固定饼。可用食指或中指拨饼，摆饼过程中保持肩部放松。
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</p>
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<div class="swiper-slide">
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<img src="../../images/Unit4/p147/147-2.jpg" />
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<p class="img" style="color: #ac92c4; font-size: 14px">
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图4-3-7 滚饼、摆饼、拨饼
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</p>
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<p>（2）学练建议</p>
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<p>①进行原地向前滚饼练习。</p>
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<p>②进行原地左手辅助摆饼练习。</p>
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<p>③进行原地向上拨饼练习。</p>
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<p>④拓展练习：采用不同重量的饼进行练习。</p>
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<p><span class="zt-cs">2.原地掷铁饼</span></p>
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<p>（1）动作要领</p>
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<p>摆臂预拉长后，发力时右腿积极转蹬，身体的重心由靠近右腿推向靠近左腿。在下肢和躯干持续转动向前用力的基础上，胸带臂急速向前用力鞭打出手。摆饼动作放松、舒展，发力时腿部积极支撑和蹬转发力，体会胸带臂鞭打动作，出饼时尽量使饼平稳飞行。
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</p>
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<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
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<p>1.注意发力时手臂、手指对饼的控制。</p>
|
<p>2.徒手体会下肢先用力和躯干带动手臂鞭打用力的感觉。</p>
|
<p>3.体会下肢带动躯干、带动手臂的发力顺序以及手指拨饼的感觉，投掷时注意周围安全。</p>
|
</div>
|
<p>（2）学练建议</p>
|
<p>①进行原地徒手模仿练习。</p>
|
<p>②进行原地掷铁饼练习。</p>
|
<p>③拓展练习：可采用弹力带进行最后用力模仿练习。</p>
|
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<div class="imgBox-003 openImgBox">
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<div class="swiper-container swiper-img">
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<div class="swiper-wrapper">
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../images/Unit4/p147/147-4.jpg" />
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</div>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../images/Unit4/p147/147-5.jpg" />
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</div>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../images/Unit4/p147/147-6.jpg" />
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</div>
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</div>
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</div>
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<div class="swiper-button-next"></div>
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<div class="swiper-button-prev"></div>
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<p class="img" style="color: #ac92c4; font-size: 14px">
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图4-3-8 原地掷铁饼
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</p>
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</div>
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</div>
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<div class="header-even">
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<span class="sub-page">148</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
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</div>
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<div class="bodystyle">
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<p><span class="zt-cs">3.上步</span></p>
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<p>（1）动作要领</p>
|
<p>向后摆饼时，右脚积极向投掷方向上步，左脚积极上步插地支撑，身体保持扭紧，重心靠后放在右腿上，完成最后用力前的准备动作。摆饼与上步动作流畅、协调，有明显的身体位移和加速。</p>
|
<p>（2）学练建议</p>
|
<p>①进行徒手上步技术模仿练习。</p>
|
<p>②进行持饼上步接右腿右髋转蹬模仿练习。</p>
|
<p>③进行持饼上步技术模仿练习。</p>
|
<p>④拓展练习：可采用抗阻或负重的方式进行上步练习。</p>
|
<div class="bk-xyx">
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<p class="bj1-xyx">注意事项</p>
|
<p>1.注意投掷圈的站位，充分利用投掷圈直径上步加速。</p>
|
<p>2.上步衔接右腿右髋转蹬时保持身体留后，重心压低。</p>
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<p>3.摆饼时注意安全。</p>
|
</div>
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<!-- 轮播图 -->
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<div class="imgBox-003 openImgBox">
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<div class="swiper-container swiper-img">
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<div class="swiper-wrapper">
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0161-1.jpg" />
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<p class="img">图4-3-9 徒手上步</p>
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</div>
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</div>
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<div class="swiper-slide">
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<div class="imgBox" style="width: 100%; height: 100%">
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<img src="../../image/0161-2.jpg" />
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<p class="img">图4-3-10 持饼上步接右腿右髋转蹬</p>
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</div>
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</div>
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</div>
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<div class="swiper-button-next"></div>
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<div class="swiper-button-prev"></div>
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</div>
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</div>
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<p><span class="zt-ls">（二）组合技能练习</span></p>
|
<p><span class="zt-cs">1.上步接最后用力模仿练习</span></p>
|
<p>（1）练习方法</p>
|
<p>将弹力带固定在髋上进行连续3～6次上步接最后用力模仿练习。</p>
|
<p>（2）练习要求</p>
|
<p>上步速度快且保持身体重心留后，最后用力衔接流畅。</p>
|
<p><span class="zt-cs">2.上步掷标准饼</span></p>
|
<p>（1）练习方法</p>
|
<p>男生用1.5千克铁饼，女生用1千克铁饼，进行上步掷铁饼练习。</p>
|
<p>（2）练习要求</p>
|
<p>摆饼放松且动作舒展，上步与最后发力衔接流畅、迅速，体会胸带臂鞭打动作，最后出手尽量将饼压住，让铁饼平稳飞行。</p>
|
<p class="center openImgBox"><img class="img-e" alt="" src="../../image/0161-3.jpg" /></p>
|
<p class="img">图4-3-11 上步接最后用力</p>
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<!-- 查看PDf弹框 -->
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<div class="pdf-text">
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<div class="pdf-con">
|
<div class="pdf-view">
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<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
|
xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(28)">上步掷橡胶饼.pdf</span>
|
</div>
|
</div>
|
</div>
|
<h5 id="e114"><span class="bj1-mk">模块三：掷标枪</span></h5>
|
<p>本模块在单项技术学练方面设置了握枪与持枪、原地掷标枪、助跑接交叉步；组合技能练习设置了原地交叉步掷标枪练习、助跑接交叉步掷标枪。本模块的学习有助于同学们参与掷标枪比赛。</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>1.根据自身肩膀的柔韧性情况进行合理幅度的拉伸。</p>
|
<p>2.引枪时保持身体稳定，体会引枪过程中枪的位移变化。</p>
|
<p>3.体会右肩肩胛稳定与控制感。</p>
|
</div>
|
<p><span class="zt-ls">（一）单项技术学练</span></p>
|
<p><span class="zt-cs">1.握枪与持枪</span></p>
|
<p>（1）动作要领</p>
|
<p>将标枪斜放在右手的掌心上，拇指和中指握在缠绳把手末端</p>
|
</div>
|
</div>
|
</div>
|
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<div class="page-box" page="160">
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<div v-if="showPageList.indexOf(160) > -1">
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<div class="header-odd">
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<span class="mk">拓展模块</span>
|
<span class="sub">第四单元</span>
|
<span class="sub-title">田径类运动</span>
|
<div class="line-page"></div>
|
<span class="sub-page">149</span>
|
</div>
|
<div class="bodystyle">
|
<p> 的上沿，食指自然弯曲斜放在枪身上，无名指和小指自然地握在缠绳把手上。右手持枪于右肩上方，右臂弯曲，肘关节稍向外。持枪手稍高于头或在头一侧，枪尖稍低于枪尾或枪身，与地面平行。握枪时注意食指的位置，持枪时注意保持枪头的位置，并保持枪身处在纵轴上。
|
</p>
|
<p>（2）学练建议</p>
|
<p>①进行原地持枪压肩、绕肩练习。</p>
|
<p>②进行原地引枪练习。</p>
|
<p>③进行原地引轻杠铃练习。</p>
|
<p>④拓展练习：可站在不稳定面上进行引枪练习。</p>
|
<p><span class="zt-cs">2.原地掷标枪</span></p>
|
<p>（1）动作要领</p>
|
<p>侧对投掷方向，两脚间距略宽于肩，前后平行站立。右手持枪于肩上，引枪向头后方，枪尖高于枪尾。发力时，右腿蹬伸，左腿朝前方积极制动，躯干带动手臂沿标枪纵轴用力鞭打，尽力使枪插向草地目标方向。用力顺序由下至上，体会反弓和鞭打用力以及枪从纵轴上用力打出的感觉。
|
</p>
|
<p class="center openImgBox"><img class="img-b" alt="" src="../../image/0162-1.jpg" /></p>
|
<p class="img">图4-3-12 原地持枪压肩、绕肩、引枪练习</p>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>1.引枪后枪头朝前下方，插枪时沿标枪纵轴用力并注意周围安全。</p>
|
<p>2.身体侧对投掷方向，引枪后枪头朝前下方，体会鞭打用力的感觉，注意周围安全。</p>
|
<p>3.体会完整的最后用力顺序，躯干应带动手臂积极鞭打，注意周围安全。</p>
|
</div>
|
<!-- 轮播图 -->
|
<div class="imgBox-003 openImgBox">
|
<div class="swiper-container swiper-img">
|
<div class="swiper-wrapper">
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0162-2.jpg" />
|
<p class="img">图4-3-13 原地正面、侧身插枪</p>
|
</div>
|
</div>
|
<div class="swiper-slide">
|
<div class="imgBox" style="width: 100%; height: 100%">
|
<img src="../../image/0162-3.jpg" />
|
<p class="img">图4-3-14 原地对墙掷速度球</p>
|
</div>
|
</div>
|
</div>
|
<div class="swiper-button-next"></div>
|
<div class="swiper-button-prev"></div>
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</div>
|
</div>
|
<div class="bk-xyx">
|
<p class="bj1-xyx">注意事项</p>
|
<p>跑动过程中动作协调自然，保持身体平衡与肩胛稳定，助跑与引枪交叉步动作衔接流畅且富有节奏感。</p>
|
</div>
|
<p>（2）学练建议</p>
|
<p>①进行原地正面插枪练习。</p>
|
<p>②进行原地侧身插枪练习。</p>
|
<p>③进行原地对墙掷速度球练习。</p>
|
<p>④拓展练习：可采用弹力带进行模仿练习。</p>
|
<p><span class="zt-cs">3.助跑接交叉步</span></p>
|
<p>（1）动作要领</p>
|
<p>持枪于右肩上方，枪头略低于枪尾，助跑8～10步，跑动中保持身体与肩胛稳定，速度逐渐加快。
|
出右脚做交叉步的同时，开始向后引枪，枪头逐渐高于枪尾，完成4步交叉后成最后用力预</p>
|
</div>
|
</div>
|
</div>
|
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<div class="page-box" page="161">
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<div v-if="showPageList.indexOf(161) > -1">
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<div class="header-even">
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<span class="sub-page">150</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p> 备姿势。助跑过程中保持节奏，平稳加速，引枪与交叉步动作流畅、舒展。</p>
|
<p class="center openImgBox"><img class="img-a" alt="" src="../../image/0163-1.jpg" /></p>
|
<p class="img">图4-3-15 助跑接交叉步</p>
|
<p>（2）学练建议</p>
|
<p>①进行徒手助跑接交叉步模仿练习。</p>
|
<p>②进行持速度球助跑接交叉步模仿练习。</p>
|
<p>③进行持枪助跑接交叉步模仿练习。</p>
|
<p>④拓展练习：可采用节拍器进行练习。</p>
|
<p><span class="zt-ls">（二）组合技能练习</span></p>
|
<p><span class="zt-cs">1.原地交叉步掷标枪练习</span></p>
|
<p class="center openImgBox"><img class="img-c" alt="" src="../../image/0163-2.jpg" /></p>
|
<p class="img">图4-3-16 原地交叉步掷标枪</p>
|
<p>（1）练习方法</p>
|
<p>原地侧向引枪站立，做4步向前交叉接投掷标枪练习。</p>
|
<p>（2）练习要求</p>
|
<p>体会4步交叉加速的感觉，交叉步过程中保持枪的稳定，与最后用力衔接流畅。</p>
|
<p><span class="zt-cs">2.助跑接交叉步掷标枪</span></p>
|
<p>（1）练习方法</p>
|
<p>手持标枪助跑8～10步，接4步交叉步投掷标枪。</p>
|
<p>（2）练习要求</p>
|
<p>助跑时保持身体平衡、重心稳定，速度逐渐增加。交叉步引枪时保持枪的稳定，最后用力时体会躯干带手臂的鞭打感觉。</p>
|
<p class="center openImgBox"><img class="img-f" alt="" src="../../image/0163-3.jpg" /></p>
|
<p class="img">图4-3-17 助跑接交叉步掷标枪</p>
|
</div>
|
</div>
|
</div>
|
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<div class="page-box" page="162">
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<div v-if="showPageList.indexOf(162) > -1">
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<div class="header-odd">
|
<span class="mk">拓展模块</span>
|
<span class="sub">第四单元</span>
|
<span class="sub-title">田径类运动</span>
|
<div class="line-page"></div>
|
<span class="sub-page">151</span>
|
</div>
|
<div class="bodystyle">
|
<h4 class="h4-dy3" id="d088"><span class="h4-dy3s">三</span> 参与投掷比赛</h4>
|
<p>请同学们登录课程平台，了解自己感兴趣的比赛活动的方法、要求和注意事项等，自行组织比赛，在竞赛中巩固学练成果。</p>
|
<p>模块一比赛有：原地推铅球比赛、侧向滑步推铅球比赛。</p>
|
<p>模块二比赛有：原地掷铁饼比赛、上步掷铁饼比赛、滚饼比赛。</p>
|
<p>模块三比赛有：标枪掷准比赛、助跑接交叉步掷标枪比赛、交叉步掷标枪比赛。</p>
|
<!-- 查看PDf弹框 -->
|
<div class="pdf-text">
|
<div class="pdf-con">
|
<div class="pdf-view">
|
<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
|
xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
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p-id="11010"></path>
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</svg>
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</span>
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<span @click="toUrl(29)">参与投掷比赛.pdf</span>
|
</div>
|
</div>
|
</div>
|
<h4 class="h4-dy3" id="d089"><span class="h4-dy3s">四</span> 实施自主评价</h4>
|
<p>在前面学、练、赛的过程中，同学们对自己和身边同学的学习效果有了初步的评判，那么如何系统地评价自己对投掷运动技术的掌握程度和整个运动的理解程度呢？请同学们登录课程平台，进行系统、全面的自主评价。
|
</p>
|
<!-- 查看PDf弹框 -->
|
<div class="pdf-text">
|
<div class="pdf-con">
|
<div class="pdf-view">
|
<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
|
xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
|
p-id="11010"></path>
|
</svg>
|
</span>
|
<span @click="toUrl(30)">推铅球学习的自主评价.pdf</span>
|
</div>
|
<div class="pdf-view">
|
<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
|
xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
|
p-id="11010"></path>
|
</svg>
|
</span>
|
<span @click="toUrl(31)">掷铁饼学习的自主评价.pdf</span>
|
</div>
|
<div class="pdf-view">
|
<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
|
xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
|
p-id="11010"></path>
|
</svg>
|
</span>
|
<span @click="toUrl(32)">掷标枪学习的自主评价.pdf</span>
|
</div>
|
</div>
|
</div>
|
<h4 class="h4-dy3" id="d090"><span class="h4-dy3s">五</span> 训练专项体能</h4>
|
<p>想要更好地发挥自己的水平，离不开专项体能的支撑。同学们需要不断地训练并提升自己的专项体能，为今后更好地参与投掷运动，乃至在职场中展现出更好的身体素质打牢基础。</p>
|
<p>请同学们登录课程平台进行杠铃高抓、杠铃全蹲和30米速度跑的专项体能训练。</p>
|
<!-- 查看PDf弹框 -->
|
<div class="pdf-text">
|
<div class="pdf-con">
|
<div class="pdf-view">
|
<span>
|
<svg t="1717640665152" class="icon" viewBox="0 0 1024 1024" version="1.1"
|
xmlns="http://www.w3.org/2000/svg" p-id="11009" width="25.098" height="24.098">
|
<path
|
d="M896.152 336.108l0 576.229c0 26.511-21.508 48.019-48.018 48.019L175.866 960.356c-26.511 0-48.019-21.508-48.019-48.019L127.847 112.019c0-26.511 21.508-48.019 48.019-48.019l448.179 0c26.512 0 63.527 15.508 82.031 34.013l156.064 156.064C880.645 272.582 896.152 309.597 896.152 336.108zM832.127 384.127 624.045 384.127c-26.512 0-48.02-21.508-48.02-48.019L576.025 128.025 191.873 128.025l0 768.306 640.254 0L832.127 384.127zM335.93 448.153l352.14 0c9.004 0 16.006 7.003 16.006 16.006l0 32.013c0 9.003-7.002 16.007-16.006 16.007L335.93 512.179c-9.003 0-16.006-7.003-16.006-16.007l0-32.013C319.924 455.156 326.927 448.153 335.93 448.153zM704.076 592.21l0 32.013c0 9.004-7.002 16.007-16.006 16.007L335.93 640.23c-9.003 0-16.006-7.003-16.006-16.007L319.924 592.21c0-9.003 7.003-16.006 16.006-16.006l352.14 0C697.074 576.204 704.076 583.207 704.076 592.21zM704.076 720.262l0 32.013c0 9.003-7.002 16.006-16.006 16.006L335.93 768.281c-9.003 0-16.006-7.003-16.006-16.006l0-32.013c0-9.004 7.003-16.007 16.006-16.007l352.14 0C697.074 704.255 704.076 711.258 704.076 720.262zM640.051 320.102l188.076 0c-3.002-8.505-7.502-17.009-11.002-20.511L660.563 143.029c-3.502-3.501-12.006-8-20.512-11.003L640.051 320.102z"
|
p-id="11010"></path>
|
</svg>
|
</span>
|
<span @click="toUrl(33)">投掷专项体能训练.pdf</span>
|
</div>
|
</div>
|
</div>
|
</div>
|
</div>
|
</div>
|
|
|
<el-dialog :visible.sync="dialogVisible" width="60vw" top="2vh" append-to-body lock-scroll :show-close="false"
|
class="custom-dialog">
|
<div slot="title" class="header_title">
|
<span>{{ pdfTitle }}</span>
|
<span @click="closeDialog"> x </span>
|
</div>
|
<div class="pdfModal" v-if="dialogVisible">
|
<preView :isClear="dialogVisible" :md5="p_md5"></preView>
|
</div>
|
</el-dialog>
|
|
|
|
|
|
</div>
|
</template>
|
<script>
|
|
import preView from "@/components/pdfview/index.vue"
|
import { getResourcePath } from "@/assets/methods/resources";
|
export default {
|
name: "chapter-04",
|
props: {
|
showPageList: {
|
type: Array,
|
},
|
questionData: {
|
type: Object,
|
},
|
isSearch: {
|
type: Boolean,
|
default: false,
|
},
|
},
|
|
components: {
|
preView
|
},
|
data() {
|
return {
|
pdfTitle: "",
|
p_md5: "",
|
dialogVisible: false,
|
chapter004: {
|
isShowXyx01: true,
|
isShowXyx02: true,
|
isShowXyx03: true,
|
isShowXyx04: true,
|
isShowXyx05: true,
|
isShowXyx06: false,
|
pdfMd5: {
|
1: {
|
md5: "1002797e6b9ae3875c8f3d7f0c701199",
|
name: "途中跑",
|
},
|
2: {
|
md5: "c16b11841016725c649d67f8534ccdda",
|
name: "学一学：起跑器的安装与使用",
|
},
|
3: {
|
md5: "bc8e206e23e533e0f566469e24f0f337",
|
name: "议一议：零抢跑",
|
},
|
4: {
|
md5: "bc8e206e23e533e0f566469e24f0f337",
|
name: "途中跑--补充学练建议",
|
},
|
5: {
|
md5: "8aeb44b75bb0c07d5d3263272d386bbf ",
|
name: "学一学：分道并道规则",
|
},
|
6: {
|
md5: "8d3a2760872b7343eb52f8f8915e1933",
|
name: "试一试：呼吸方法与节奏",
|
},
|
7: {
|
md5: "9aa313be74bd1b1e54d70516824056aa",
|
name: "议一议： “极点”现象",
|
},
|
8: {
|
md5: "e02e0ea710dcdf7dd369762ccc7acd68",
|
name: "传棒+接棒",
|
},
|
9: {
|
md5: "115ec9b4e01d233e44b91685fae9774e",
|
name: "参与奔跑比赛",
|
},
|
10: {
|
md5: "fd5bac5dc116edcda93d44131334643c",
|
name: "1 模块一 短跑学习的自主评价",
|
},
|
11: {
|
md5: "115ec9b4e01d233e44b91685fae9774e",
|
name: "2 模块二 中长跑学习的自主评价",
|
},
|
12: {
|
md5: "532f9b9b0e0a0b7b361f47ca6ae1302a",
|
name: "3 模块三 接力跑学习的自主评价",
|
},
|
13: {
|
md5: "115ec9b4e01d233e44b91685fae9774e",
|
name: "奔跑专项体能训练",
|
},
|
14: {
|
md5: "8f7a491f68d2d935f57e86c3b0bea567",
|
name: "助跑+起跳练习",
|
},
|
15: {
|
md5: "3f2bdcadfc2267cd5d0529767c96fe6a",
|
name: "空中动作+落地练习",
|
},
|
16: {
|
md5: "e48a81262180e6c7e3619f7cf650a633",
|
name: "全程助跑挺身式跳远练习",
|
},
|
17: {
|
md5: "e2ac6918033577b103825c53e3411268",
|
name: "6~8步助跑连续多级跨步跳练习",
|
},
|
18: {
|
md5: "c2a188afe06698c8226536973e2b2cd5",
|
name: "6~8步助跑练习单—跨—跨多级跳练习",
|
},
|
19: {
|
md5: "3a776a926120b3888e1a5526a377cf3c",
|
name: "6~8步助跑左右跳远练习",
|
},
|
20: {
|
md5: "70026bedc41b810c269ac4adfee90caf",
|
name: "弧线助跑摸高练习",
|
},
|
21: {
|
md5: "60f002389a8d498bf76e84d4fe2aa387",
|
name: "连续3步助跑起跳练习",
|
},
|
22: {
|
md5: "48acad57fa565cf2052b6f1214522b0a",
|
name: "全程助跑跳上跳高垫练习",
|
},
|
23: {
|
md5: "4f74b728b7789ed1d799c8de9adf4297",
|
name: "参与跳跃比赛",
|
},
|
24: {
|
md5: "6ea52f1aef5cf9d4ef73386ea7d16670",
|
name: "挺身式跳远学习的自主评价",
|
},
|
25: {
|
md5: "3105661330a65ea7dc1f2c43807773be",
|
name: "三级跳远学习的自主评价",
|
},
|
26: {
|
md5: "7f852a40da29a3d271d4739c8a26c0bf",
|
name: "背越式跳高学习的自主评价",
|
},
|
27: {
|
md5: "afe06e78109b990195d3bb38dd295d51",
|
name: "跳跃专项体能训练",
|
},
|
28: {
|
md5: "ac2df421b7eb29a4dd23293a6d1faf90",
|
name: "上步掷橡胶饼",
|
},
|
//
|
29: {
|
md5: "35fd54f77536229d415530a06d25a0a8",
|
name: "参与投掷比赛",
|
},
|
30: {
|
md5: "dc409f52cafb7eb0193d1f653a85c977",
|
name: "推铅球学习的自主评价",
|
},
|
31: {
|
md5: "3bda48d213c085b2627562f0802e156f",
|
name: "掷铁饼学习的自主评价",
|
},
|
32: {
|
md5: "9ee2df8833dd6e5431df17a38b27cb33",
|
name: "掷标枪学习的自主评价",
|
},
|
33: {
|
md5: "7b7be4097271af8183ef56148e375b0e",
|
name: "投掷专项体能训练",
|
},
|
},
|
videoMd5: {
|
v1: { md5: "352cbc1c89971fc452c8688ca5f8a992", name: "1-短跑-蹲踞式起跑完整技术视频" },
|
v2: { md5: "2bdc5da55b1f854ae8dc695c23868d8c", name: "2-短跑-蹲踞式起跑-起跑器的安装和使用" },
|
v3: { md5: "80dd35f3ac8abe6202499a5afdef4c56", name: "3-短跑-绳梯练习（一步一格）" },
|
v4: { md5: "aa55472c60816861182ff2e24effa190", name: "4-短跑-绳梯练习（两步一格）" },
|
v5: { md5: "4a6797de203620b64fe35ca710bc0241", name: "5-短跑-绳梯练习（侧向移动）" },
|
v6: { md5: "217f65ba18d0f0708bc1805382db2f17", name: "6-短跑-定步幅跑" },
|
v7: { md5: "8ad11cb60e135c274b85c4fa073f6bde", name: "7-短跑-起跑加速转入途中跑组合练习" },
|
v8: { md5: "4b2d3ed4cb36ea810fa66b3de2078d01", name: "8-跨栏跑-完整技术视频" },
|
v9: { md5: "ecc0131b9ed2e12ad3d0d2cbd3cb0d88", name: "9-跨栏跑-跨栏坐练习" },
|
v10: { md5: "4eac689484fde4fcd55342c7aba852a4", name: "10-跨栏跑-栏侧跨栏步练习" },
|
|
v11: { md5: "3a3da301bf579852c58ee0368e312ab4", name: "11-跨栏跑-栏侧攻栏练习" },
|
v12: { md5: "b289adac14450e0f840b28f7bdb17be3", name: "12-短跑-体能练习-原地屈膝抬腿展髋练习" },
|
v13: { md5: "cb9214e2a45e3f69991d8c88799fd8d9", name: "13-短跑-体能练习-斜撑墙壁髋关节内外环绕练习" },
|
v14: { md5: "adda9eb8c4e1beb63ddeccd5d2ccde6a", name: "14-短跑-体能练习-栏侧摆腿练习" },
|
v15: { md5: "2ac805eeacb226dde8d8676f63b7f8cf", name: "15-短跑-体能练习-连续走低栏架练习（正面）" },
|
v16: { md5: "4e194d2356d7d3cecfb0113f4d783c4c", name: "16-短跑-体能练习-连续走低栏架练习（侧面）" },
|
v17: { md5: "2b9be294800d9259f6ddf48a213001e9", name: "17-短跑-体能练习-弹力带快速屈膝摆腿练习" },
|
v18: { md5: "2a3addfe72d76373097b505fa10dc62b", name: "18-短跑-体能练习-行进间单腿屈膝摆动下压练习" },
|
v19: { md5: "1869c7f1478ced073d142ea3786fbb47", name: "19-短跑-体能练习-原地单腿屈膝摆动下压练习" },
|
v20: { md5: "8048647da4b83d2a686fd5735dc3001e", name: "20-短跑-体能练习-行进间两腿交替摆动下压练习" },
|
|
v21: { md5: "b8184f0c2208f374ca1f1399eea099ca", name: "21-短跑-体能练习-弹力带蹬摆练习" },
|
v22: { md5: "8cb9a034cec1cc2be74ed1bddc6b18b1", name: "22-中长跑-站立式起跑" },
|
v23: { md5: "edf3ad5e25bf8404d8638118ee8919d6", name: "23-中长跑-体能练习-循环练习" },
|
v24: { md5: "602b9a5d85c55e7bd30e58326859587d", name: "24-接力跑-接棒人起跑（3棒）" },
|
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