Program Design On Warm-up Exercises Of The Teenager Basketball Team

The scientific level of the sports training is constantly improving and the training process is more detailed with the rapid development of the modern competitive sports so every link must be taken seriously.As the first step in the training process,the proportion of the warm-up exercises in the whole training process is not big but its importance cannot be ignored.If the warm-up exercises before the training or competition are enough,reasonable and scientific,it can effectively avoid sports injuries and also make athletes get into the groove as soon as possible except mobilizing the functions of body organs and systems,which can make a good connection and transformation with the training or competition and improve the efficiency in the training or competition better.However,the warm-up exercises of most teenager basketball teams in China is not optimistic at present through visits and field observation and their warm-up exercises are not scientific,systematic and targeted,leading to more damages to athletes in the training and competition.For that reason,this research will start from the teenager basketball teams in China.At first,this research will survey and analyze the current warm-up exercises of different basketball teams,then design a program fit for warm-up exercises of Chinese teenager sports teams in strict accordance with procedures and steps stipulated in the program after referring to data,expert interviews and warm-up exercise mode of the high-level sports teams and finally take the case study for verification to provide the reference for coaches to formulate warm-up exercises.This research will adopt the document literatures,field observation,expert interviews,mathematical statistics,logical analysis and other research methods and the achieved result and conclusion are as follow:(1)The knowledge of Chinese teenager basketball athletes on the warm-up knowledge is not comprehensive and knowledge on the mechanism of action in the physiology is less;part athletes have the vague knowledge on the influence of the warm-up exercises on their own states;76.6% of the athletes are satisfied about the current warm-up exercises arranged by their own teams while 23.4% of athletes consider that warm-up effect is poor.(2)Chinese teenager basketball coaches lack the knowledge on the regulative effect ofthe warm-up exercises on the psychological states of athletes;their knowledge on the integrity of formulating the warm-up exercise program is not comprehensive;87.5% of coaches is not very satisfied about current warm-up exercises of their teams and think that their current warm-up exercises shall be improved.(3)Current warm-up exercises of Chinese teenager basketball teams: the teams usually adopt the collective practice;methods and means of the warm-up exercises used by part basketball teams are still traditional and the special warm-up exercises are simple;the time for warm-up exercises is not scientific and reasonable;the coaches determine the intensity of the warm-up exercises just through sweating.(4)Theoretical basis for the program design on the warm-up exercises of the teenager basketball team: basketball features;growth and development characteristics of the adolescent mind and body;establish a correct body action mode to avoid sports injuries effectively;improve the body temperature;mobilize functions of all body organs;make a good connection and transformation for the training and competition.(5)Program design principles for warm-up exercises of teenager basketball team:follow the principles of effectiveness,targeting,system,standardization,specialty and differential treatment before the training;follow the principles of specialty,proper loads,comprehensive development and competition need before the competition.(6)Content of the program design on the warm-up exercises of teenager basketball team: the warm-up exercises before the training can be divided into two parts: general warm-up exercises and special warm-up exercises.The general warm-up exercises include the soft-tissue activation,multi-direction jogging,dynamic tension,muscle activation,motor skill combination and neural activation;the basic technical practices will be design for the special warm-up exercises according to the corresponding training content;the average hear rate of the exercise intensity is appropriate at 140 to 160 times/min and the maximum heart rate should not be more than 180 times/min;the whole time should be controlled within 25 to 45 minutes,of which the time of the general warm-up exercises should be controlled within 15 to25 minutes and the time of the special warm-up exercises should be 10 to 20 minutes;the general warm-up exercises shall be done collectively while the special warm-up exercises canbe done in groups or individually.The warm-up exercises before the competition can also be divided into two parts: general warm-up exercises and special warm-up exercises.The general warm-up exercises include the multi-direction running,dynamic tension or tension by ball practice,muscle activation,motor skill combination and neural activation;the special warm-up exercises include four links,namely concentration exercises and practice of showing the team spirit,practice of promoting individuality and inspiring the team passion,adjustment and restoring of the physical and mental state and practice of stabilizing the emotion.The maximum intensity action should be arranged 3 to 5 minutes before the warm-up exercises end and the average heart rate should be appropriate at 160 to 180 times/min while the maximum heart rate should not be more than 180 times/min;the time of the general warm-up exercises before the competition should be controlled within 10 to 15 minutes while the time of the special warm-up exercises should be controlled within 15 to 20 minutes;except the collective practice,it can be exercised in groups.(7)Case implementation of the warm-up exercise program of teenager basketball players:inspection results of the pre-training warm-up exercise program(FMS): according to the before-after experiments for the experiment group,the Deep Squat(DS),Active Straight Leg Raise(ASLR)have the significant difference(P<0.05)and Hurdle Step(HS),In-Line Lunge(ILL),Trunk Stability-Push Up(TSPU),Rotary Stability-Quadruped(RSQ)have a very significant difference(P<0.01);after the experiment,the score increases of the experiment group and the control group have the significant difference(P<0.05)in Deep Squat,Hurdle Step,In-Line Lunge,Active Straight Leg Raise while the score increases have the very significant difference(P<0.01)in Trunk Stability-Push Up and Rotary Stability-Quadruped,which indicate that the program design on the pre-training warm-up exercises has the certain effectiveness.The inspection results of the pre-competition warm-up exercise program:according to the before-after experiments for the experiment group,the other items have the significant difference except the free throw percentage,defensive rebound and steals the rest,of which the two-point shot percentage has the very significant difference(P<0.01);after the experiment,the experiment group and the control group have the significant difference(P<0.05)in scores,three-point shot percentage,assist,offensive rebound,faults and foulswhile the two-point shot percentage has the very significant difference(P<0.01).As a result,the experimental results indicate that the program design on the pre-competition warm-up exercises has the certain effectiveness.