Taking Zhang XX, a male student, as an example, this paper explains the method of making exercise plan and exercise prescription.

1. Zhang XX went to the school doctor's office for a physical examination, and the results showed that he was not ill. Through the actual physical fitness test, the results are as follows: 100 meters running 15 seconds, standing long jump 1.80 meters, vertical jump touching height 0.30 meters, pull-ups 3 times. As can be seen from the test results, Zhang XX's speed quality is not high, his jumping ability is poor, and his upper limb strength is weak.

2. According to Zhang XX's physical fitness, the semester is determined as the exercise stage, and there are two stages in this school year. The first stage is to develop the strength of lower limbs, supplemented by the strength and speed of upper limbs. The expected indexes are: standing long jump 1.90m, vertical jump touching height 0.35m, pull-ups 4 times, 100m run14.8seconds.. In the second stage, the development of upper limb strength and speed is the main one, supplemented by the development of lower limb strength. Expected indicators: 100 meter run 14.5 seconds should be 3.95 meters long jump, 0.38 meters vertical jump and 6 pull-ups.

3. Practice 5 times a week, from Monday to Friday. Because there is physical education class on Wednesday and Friday, the exercise time is 0.5 hours, the rest day is full hours, and the exercise is done after class in the afternoon.

4. See table for weekly exercise load arrangement.

5. Determine the content of the exercise

Warm-up activities: 5-8 minutes. Jogging for 300-400 meters, generally doing 8- 10 knots with bare hands; Or practice one-handed shooting by yourself.

Basic part: 45 minutes (18- 20 minutes on Wednesday and Friday, with the content appropriately reduced). 30-meter accelerated running × 3; 50-60m relaxed running× 2; 15-20m later, jump× 3; Throw a solid ball ×5 behind your hands (the ball weighs 2 kg); 15 meter hop, the last step is that both feet fall into the bunker, and the left and right feet are twice; Vertical jump (in the bunker, both feet jump up continuously with the forefoot) 30 times; Bend your elbow with dumbbells and use your hands for 20 times (bell weight 1kg).

End of activity: 7 minutes. Sit on the mat and shake the thigh muscles with your hands to fully relax them; Massage your hands, beat your legs, and your arms will naturally droop and shake to relax.

(Note: For the practice of the basic part, you can start with 60% strength, then gradually use 80% strength, and finally practice with all strength; The interval time of each exercise is determined according to the physical recovery. Under normal circumstances, the pulse rate is 120 times per minute, and the next exercise will be effective. During the exercise, the pulse should be measured at any time to control the exercise load, and the intensity should be controlled according to the rhythm of the exercise load. After a period of practice, modify the prescription.

If you want to know more, I suggest you go to Baidu.

The above is my information, I hope it will help you.