速度灵敏素质训练10种方法

掌握这十种训练方法，可以提高敏捷和反应速度。练习一，双腿踝跳练习二，单腿踝跳 练习三，向后怀跳练习四，左侧高抬腿练习五，右侧高抬腿 练习六，左右穿梭 练习期横向穿梭 练习八，双脚左右进出练习九，单腿九，十度转身跳练习十，快速跑。

welcome to the battle five four three two one go three two one break three two one go three two one break three two one go three two one three two one go。 来看您做的。 three two one three three two one go three two one three three two one go three two one three three two one go three two one three three two one go three two one stop。

来看看东讯提高速度必练的素质练习！

sorry。 sorry。 sorry。 sorry。 sorry。 sorry。

shuffle shuffle， shuffle slow shuffle， shuffle， shuffle， shuffle slow you notice how i get down and keeping the angle the entire side comes out it celebrates now he's gonna chase his shoulders so he stays in an athletic position drops his hip decelerates quickly and has a slight lean chest slightly over his toes so i'm leaning and i run break down come back oh right now come back make sure we plant first through under controls and move it to whole time you know some low book the arms arms are a big one here plant it cuts which controls the movement does let the movement control him beautiful the back petal here when i get to the cone and then open my hips i'm running break down i'm not looking for that close it's gonna come up in my rear view beer low and low open up tell the way down back pedal and control it watch your cordine now and go look at this positioning using the arms to come out of the brake chest is up and i like these drills because it really works your core really works the hips we're opening up at that ninety degree you better go as i was done here we go that's it right there。

灵敏素质是速度、反应、爆发力、协调等多种身体素质的集合，在训练时又分成封闭式灵敏和开放式灵敏。主要差异在于，开放式灵敏训练是以随机信号的形式让受训者进行判断、决策和动作应答，而封闭式灵敏则是在已知固定路线下进行动作执行。

灵敏练习，第一个动作，双脚前后跳。好，首先在家里找一条线或者一个地板缝，都可以站在线的后面啊，然后准备的时候双手掐腰，双脚并在一起， 膝盖微膝，双脚蹬地，往前跳的时候膝盖微膝，然后双脚蹬地，再往回跳，跳回来，然后加快速度，然后跳跳跳。 第二个动作，绕圈前后后，首先在地上放一个毛绒玩具，放在地上做一个标志物，然后呢小最后出发，注意脚尖和身体始终朝前一个方向。 好，三个动作，碎步练习，第一步，双手双脚打开啊，然后膝盖微曲，脚尖着地啊，两个脚 快速的啊，脚尖点地，继续可以慢慢的加快速度。好，坚持二十秒。

六个让孩子速度暴涨的运动踏板动作一，上下横移 to someone for rubber sure i get lonely sometimes 二、剪刀跳 i want a robe city to city let the highway on the crowd feel the hunger that's in me fill me up with fireworks and tell me i'm skinny 三、单脚上下跳 四，横移提膝 五，上下开合 六，上上下下 每周五天，每个动作四，组成三十秒。快点击左下角带孩子练起来吧！

one two three go go one two three two one go three two one go two three two one go one two three 哎呦我的妈。