Author: Dong Na Zhang Ting Time: April 2009-116: 00: 00 Source: Literature World paper net.
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[Paper Keywords] volleyball anaerobic energy training nutritional supplements
[Abstract] This paper mainly analyzes the training of volleyball players' anaerobic energy supply ability, as well as the nutritional supplement of volleyball players in sports training and before and after the game, so as to provide some basis for better improving volleyball players' sports performance and physical recovery. In fact, the volleyball match is an intermittent movement consisting of several short and fast hard activities with the ball (such as passing, padding, spiking, serving and blocking). ) and long-term low-intensity activities without the ball (such as preparing posture, judging actions, etc.). ) plus a short break (such as timeout, substitution, intermission, dead ball, etc.). ). This topic intends to discuss the training and nutrition supplement to improve the anaerobic energy supply ability of volleyball, aiming at putting forward reasonable training methods and nutrition recovery means according to the characteristics of volleyball, and providing theoretical basis for scientific training.
1, time and energy supply characteristics of volleyball.
Judging from the characteristics of volleyball and the whole competition process, on the one hand, because volleyball competition is not limited by time, a wonderful and intense volleyball competition can sometimes last as long as 2 hours or 3 hours, which consumes a lot of physical strength of athletes. In the training of holding the ball, the coach must pay attention to the energy supply characteristics of each event, especially the physical training, which means taking effective means and methods to improve the athletes' physical health. To develop all kinds of physical qualities and basic activities in an all-round way and improve the working ability of the body, three energy supply systems are needed, namely, protophosphoric acid system and lactic acid system. The energy of lactic acid system comes from anaerobic fermentation of its own glycogen, and the final product of fermentation is lactic acid, and the released energy is accepted by ADP to synthesize ATP, which is the main energy source of the body under hypoxia, and aerobic oxidation system.
2. Training to improve the anaerobic energy supply ability of volleyball.
In order to develop the energy supply capacity of each energy supply system and improve the energy supply level of volleyball. First of all, we should understand the relationship between training intensity and energy supply mode. There are many training methods, such as (1)30-meter repeat and (2)60-meter repeat. (3) Move back and forth 3m (or 6m) on the volleyball court; (4) Defense: Under the condition of continuous throwing or spiking for 65,438+00 minutes, let the athletes quickly move 3-4 meters from left to right (or back and forth) to prevent the coach from throwing (or tapping), and allow the athletes to use different methods, such as one-handed cushion, forward pounce, tumbling, etc. (5) Triple jump or leapfrog.
(1) Training to improve the energy supply capacity of phosphoric acid source system
In the training of phosphorus source system, according to the feature that the energy supply of remote system can only last for 8 seconds at the longest, intermittent exercise with extreme intensity within 10 minute can significantly increase the CP content in muscles, and the intermittent time between two exercises should not be less than 30 minutes, so as to ensure that the remote system can recover at least half in the shortest time; Heart rhythm returned to 1 10- 120 beats/min. When practicing, you can eat ATP and CP to replenish energy, and the athletes' movements will not be deformed and the speed will not be reduced.
(2) Training to improve the energy supply capacity of lactic acid energy system
The energy supply capacity of lactic acid energy supply system generally adopts intermittent training method, which is mainly used to improve the lactic acid energy supply capacity of athletes in various offensive and defensive series and connection technologies in actual combat. Interval training method is extremely strong and intense: ① Strong interval training method is suitable for technical movements with high load intensity. ② Chemical interval training method is suitable for technical movements with high load intensity.
3. The means of nutrition recovery and nutrition supplement for volleyball players.
The nutrition recovery during the training period is as important as during the competition period, because the ability and skills and tactics of athletes in the competition depend on the gradual and scientific training arrangement. Successful training will create a good multi-energy supply system. Excessive training load depends on the guarantee of long-term nutritional recovery, which will become an important part of training like training. Nutrition is the material guarantee of training. It is suggested that athletes should consume 6 ~ 10 grams of sugar per kilogram of body weight every day. Weight depends on the athletes' daily energy consumption, exercise type, gender and environmental conditions. Endurance athletes recommend protein as1.2 ~1.4g per kilogram of body weight per day; However, for athletes who receive weight and resistance training, the daily intake of protein can be increased to1.6 ~1.7g/kg body weight. Nutritional supplement: ① systematic sugar supplement: sugar supplement before exercise is to increase the sugar reserve in the body as much as possible, sugar supplement during exercise is to maintain a good blood sugar level during the whole exercise, and sugar supplement after exercise is to re-synthesize glycogen consumed during exercise as quickly as possible. (2) all kinds of nut foods supplement calories.
(1) The importance of nutritional supplement
Athletes can achieve excellent results, and nutrition plays a great role. In order to get the best results, we must adopt a perfect balanced diet, so as to completely improve the athletes' performance.
① The importance of nutrition recovery in volleyball.
Volleyball players must have explosive power, excellent endurance and good physical condition, which is only an important guarantee for training athletes to achieve superb skills and give full play to them in actual combat. Volleyball players need a good aerobic endurance energy supply system. Volleyball players need muscle strength and explosiveness in order to achieve the deterrence of serving, spiking and blocking. All these show that volleyball can not be separated from good physical strength, physical fitness and nutrition, because the ability, skills and tactics of athletes in the game depend on scientific training arrangements, and excessive training load depends on the guarantee of long-term nutritional recovery. Therefore, nutrition recovery, like training, should become an important part of the training plan and be placed in an important position second only to training.
② Nutritional supplement after volleyball.
First of all, it should be the supplement of water. Volleyball is a sweaty sport. Water accounts for 65% of the human body, and the water lost during exercise can not be replenished in time, which will lead to the decrease of human blood volume, thus increasing the burden on the heart and excessively increasing the heart rate. Water loss reaches 20-30% of body weight during exercise, which can reduce athletic ability, followed by sugar supplement, which is the most important thermal nutrition for volleyball players. Sugar is the most important calorie nutrient for people engaged in sports, which can provide energy quickly. Exercise muscles release energy from sugar more than three times faster than from fat. When sugar is burned in the body, it produces carbon dioxide and water, which are easily discharged from the body, without increasing the acidity of body fluids, and consumes less oxygen when burning sugar. In the absence of oxygen, it can provide energy for the body in a short time. Sugar is easy to digest and absorb after intake, so sugar should be supplemented in time before, during and after exercise, so as to ensure sufficient energy during training and vitamins should be supplemented in time. Volleyball players should not only supply plenty of water and sugar after exercise, but also replenish protein in time. At present, there are two defects: first, the proportion of animal protein is too large, ignoring the supplement of plant protein, and should eat more soy products; Second, we should eat more fish, reduce the internal organs of animals, reduce the ratio of pork to beef and mutton, reduce the intake of anti-fat, eat less fried food and eat less hard fruit food. In volleyball training, minerals such as potassium, sodium, calcium, phosphorus and magnesium are needed to ensure mineral intake. In addition to these minerals contained in normal food, milk, animal offal, kelp and shrimp skin can be supplemented. Then vitamin B 1 and vitamin C are more important for the load training of volleyball.
(2) Dietary supplements for athletes before, during and after the competition.
The diet before exercise should provide enough liquid to maintain the body fluid level, contain low fat and fiber to promote gastric emptying and reduce intestinal discomfort, contain high sugar to maintain blood sugar level, and contain appropriate amount of protein. The food combination should be familiar and acceptable to athletes. During this period, the primary purpose of nutrition intake is to supplement the loss of body fluids and provide sugar (about 30-60 grams per hour) to maintain blood sugar levels. After exercise, the goal of diet is to provide enough energy and sugar. To supplement muscle sugar and ensure rapid recovery, the diet should include sugar, protein and fat. If sugar is exhausted after exercise, athletes should eat 65,438+0.5g sugar per kilogram of body weight in the first 30 minutes, and repeat the above amount every 2 hours for the next 4 to 6 hours to supplement glycogen. Eating protein after exercise can provide amino acids. Before the game (1), because the amount of exercise is reduced, the energy consumption is also reduced, and the intake of relative staple food and fat is also reduced, so as to avoid excessive calories being converted into body fat. The intake of protein can be reduced, but the intake of high-quality protein needs to be increased; (3) A large number of vegetables, fruits, animal offal, kelp, dates, etc. Quickly replenish minerals and trace elements; During the competition: ① Eat 2, 5-3 hours before the competition starts; 2 eat seven points full; 3 sugary food, drink a small amount of protein; After the game: ① Drink carbohydrate drinks containing minerals within1hour; ② Choose high-energy snacks such as cereals, cakes, biscuits, bananas, raisins and fruit juice within 0/-2 hours; ③ Add a small amount of protein, such as milk, ice cream, fish, etc. on the basis of 2 hours of high-energy snacks, and take in the amount of protein in the normal diet;
4. Concluding remarks
In volleyball competition, it is a comprehensive sport consisting of short and fast hard activities with the ball, low-intensity preparation with the ball and variable-speed activities. In volleyball training and competition, it is of great significance to understand the characteristics of volleyball events, improve training, develop athletes' own quality, prevent fatigue, and recover fatigue after the game, so as to better protect volleyball players and strengthen their sports nutrition.