孙海平跨栏训练理念与实践探析——基于个性化训练视角

Philosophy and Practice in SUN Haiping's Hurdle Training:Based on the Perspective of Personalized Training

基于个性化训练视角探析我国著名跨栏教练员孙海平的训练理念与实践。采用文献资料、跟踪调查及专家访谈等方法对孙海平的个性化训练理念与实践经验进行分析。结果显示:孙海平确立了技术动作定态控制与系统整合训练两大核心理念,在年周期、中周期、微周期和赛前备战中分别设计“双高峰”模式、四段式目标突出、“锯齿型”负荷特征和“10天小周期”模式的训练计划。他将神经-肌肉系统兴奋性视作跨栏速度训练的核心,主张采用“长-短”结合法提升跨栏周期速度,利用阻力跑与助力跑训练打破速度障碍;重视单个练习动作整合效益,设定个性化体能训练方案,采用“重-轻”负荷组合式力量训练发展快速力量,注重力量训练专项化,创新个性化力量练习手段;实施个性化技术诊断,优化个性化技术指标;利用多变的训练情境提升运动员的心理素质。

From the perspective of personalized training,the training philosophy and practices of SUN Haiping,a famous hurdle coach in China,are studied with literature review,field investigations and expert interviews.The results showed that SUN Haiping established two core principles of static control of technical movements and integrated training system.He designed training plans of"double peak"mode,prominent four-stage target,"jagged"load characteristics and"10-day mode"in the annual cycle,meso-cycle,micro-cycle and pre-competition preparation,respectively.He regarded neural-muscle system excitability as the core of hurdling speed training,advocated using the"long-short"combination method to improve hurdling cycle speed,utilized resistance running and assistance running to break through speed barriers.Also,he emphasized the integration benefits of individual exercise movements and set personalized physical fitness training programs.In addition,he used a"heavy-light"load combination strength training to develop fast power and focused on specialized strength training.SUN innovated personalized strength exercise methods,implemented personalized technical diagnosis,optimized personalized technical indicators,and used varied training scenarios to enhance athletes'psychology.