学堂课091119</SPAN></SPAN>
教学目标：</SPAN>
1</SPAN>、复习巩固已掌握的基础训练技术</SPAN>
2</SPAN>、复习五步拳：一、弓步冲拳二、弹腿冲拳三、马步架打四、插步盖掌</SPAN>
3</SPAN>、学习五步拳：五、蝎步冲拳六、提膝穿掌</SPAN>
教学方式：</SPAN>
1</SPAN>、分组组织教学，由组长来协助安排；</SPAN>
2</SPAN>、柔韧和力量交替进行教学、练习；</SPAN>
3</SPAN>、正确示范和详细讲解结合。</SPAN>
教学时间：90</SPAN>分钟</SPAN>
教学内容：</SPAN>
一、运动准备训练 </SPAN></SPAN> 训练时间：20</SPAN>分钟</SPAN>
1</SPAN>、准关节放松活动。</SPAN>
训练时间：10</SPAN>分钟</SPAN>
2</SPAN>、慢跑  </SPAN></SPAN>
训练时间：5</SPAN>分钟</SPAN>
3</SPAN>、弹跳练习</SPAN>
训练时间：5</SPAN>分钟</SPAN>
4</SPAN>、课间休息 5</SPAN>分钟</SPAN>
二、基础训练  </SPAN></SPAN> 训练时间：30</SPAN>分钟</SPAN>
1</SPAN>、腹肌力量训练 </SPAN> 2</SPAN>组X10</SPAN>次</SPAN>
2</SPAN>、背肌力量训练 </SPAN> 2</SPAN>组X10</SPAN>次</SPAN>
3</SPAN>、仰卧举腿训练 </SPAN> 2</SPAN>组X10</SPAN>次</SPAN>
4</SPAN>、俯卧撑训练   </SPAN> 2</SPAN>组X5-10</SPAN>次</SPAN>
5</SPAN>、教练辅助墙倒立及俯卧撑静立训练2</SPAN>组X1-2</SPAN>分钟</SPAN>
6</SPAN>、腿部柔韧训练</SPAN>
7</SPAN>、腰部柔韧性训练</SPAN>
8</SPAN>、正踢腿、侧踢腿训练</SPAN>
9</SPAN>、快速高抬腿练习</SPAN>
10</SPAN>、课间休息 5</SPAN>分钟</SPAN>
三、技术训练：25</SPAN>分钟</SPAN>
五步拳教学</SPAN>
复习巩固：预备式</SPAN>
一、弓步冲拳</SPAN>
二、弹腿冲拳</SPAN>
三、马步架打</SPAN>
四、插步盖掌</SPAN>
学习</SPAN>
五、蝎步冲拳</SPAN>
1.</SPAN> 两腿屈膝下蹲成右歇步</SPAN>
2.</SPAN>同时左拳前冲成平拳，掌变拳收抱腰间；目视左拳。</SPAN>
六、提膝穿掌</SPAN>
1.</SPAN> 身体立起左转，右脚内扣支撑，左腿屈膝提起；</SPAN>
2.</SPAN> 同时左拳变掌收至右腋下，右拳变掌，掌心朝上由左手背上穿出；</SPAN>
目视右掌。</SPAN>
8</SPAN>、总结：5</SPAN>分钟</SPAN>
今天的课训练质量不错，但有个别同学有些精神不集中，相应给出了修正意见，希望能改善。</SPAN>
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