（一）耐力素质

 耐力素质是指人体在长时间进行工作或运动中克服疲劳的能力。也是反映人体健康水平或体质强弱的一个重要标志。人体耐力主要包括有氧耐力和无氧耐力。

 有氧耐力：有氧耐力是指长时间进行有氧供能的工作能力。多采用长跑，长距离游泳等方法。负荷强度为最大负荷强度的75%—85%，心率在140—170次/分。时间最少5分钟，一般在15分钟以上。每周锻炼1-3次。

 无氧耐力：缺氧状态下，长时间对肌肉收缩供能的工作能力。常采用短时间，最大用力和短暂休息的重复运动的方法进行，如快速的间歇跑，重复跑，400M跑，对抗性球类比赛等。

（二）力量素质

力量素质是绝大多数运动形式的基础，可表现为最大肌力、相对肌力、肌肉爆发力和肌肉耐力等几种形式。影响肌肉力量的生物学因素很多，主要有以下几方面：肌纤维的生理横断面积；肌纤维类型和运动单位及参与活动的肌纤维数量；神经系统的调节机能；肌纤维收缩前的初长度；肌肉的能量供应；年龄、性别及体重。

1、最大力量训练

最大力量是指人体或人体某一部分肌肉工作时克服最大内外阻力的能力。亦是指参与工作的肌群或一块肌肉在克服最大内外阻力时，所能动员出的全部肌纤维中最多数量的肌纤维发挥的最大能力。最大力量在20—25岁达到最大值。

(1)静力性练习法：负荷强度为90%以上，每次持续时间3-6秒，练习4次，次间歇3-4分钟；(2)重复练习法：负荷强度为75—90%，每项训练中完成的组数为3—8组，每组重复3—6次，组间间歇3分钟；(3)最大限度短促用力练习法：90—100%强度，用最快速度练习1—2次，2—3组，组间间歇3—5分钟。

2、速度力量训练

速度力量也叫快速力量，是指人体在运动时以最短的时间发挥出肌肉力量的能力。也可指运动员在特定的负荷条件下所表现出来的最大动作速度。器械的出手、投掷时的鞭打速度、田径中的起跳等都是速度力量的突出表现。其训练方法有：沙地跑、上下坡跑、跑楼梯等，利用同伴的各种助力做加速跑、牵引跑、各种准备姿势的听信号起动跑等；用最大速度进行蛙跳、原地纵跳、跳栏架等练习。

3、力量耐力训练

力量耐力是指人在克服一定外部阻力时，能坚持尽可能长的时间或重复尽可能多的次数的能力。也就是无论运动员在静力或动力性工作中，能长时间保持肌肉紧张用力而不降低工作效果的能力。力量耐力水平取决于多种因素，主要是发展肌肉有氧代谢能力，改善血液循环和呼吸系统的机能。主要方法有：(1)循环练习法：将发展人体不同肌肉群的6—10个练习按一定顺序排列，练习者连续依次完成各站规定的练习，短时间间歇后，再做下一组，可做3—5组；(2)持续练习法：采用50—75%强度进行重复练习，每组20—25次，1—3组，组间间歇1—2分钟；(3)负荷强度较低的静力性练习：以较小强度练习，单个动作持续10—30秒，组间间歇要在未完全恢复的情况下进行下一组练习以达到疲劳积累，提高力量耐力训练效果。

（三）速度素质

速度素质是指人体快速运动的能力，通常分为紧密联系的反应速度、动作速度和位移速度三种形式：
  1． 反应速度。它是指人体对各种信号刺激的快速应答能力，最常见的方法是利用各种声、光等突发信号让练习者快速做出相应的反应动作，以提高其神经系统反射弧的接通机能水平。
  2． 动作速度。它是指人体完成某一动作的快速能力。提高动作速度的锻炼方法有：
  （1）减小练习难度，加助力法。如牵引助力跑步或游泳、顺风跑、下坡跑、顺水游、推掷较轻的器械等。
  （2）加大练习难度，发挥后效作用法。如负重跳或推掷超重器械练习后，紧接着做跳跃或推掷标准器械的练习。
  （3）时限法。按预定的音响节拍频率完成动作，以改变练习者的动作频率和速度。 
  3．位移速度。它是指在作周期性动作中，单位时间内人体快速移动的能力。提高动作速度是提高位移速度的基础，并与四肢肌肉的爆发力密切相关。通常采用下列方法：
  （1） 快速跑。如短距离用最快速度重复跑、让距离追逐游戏、短距离游泳、速滑等。
  （2） 加速动作频率的练习，如快频率小步跑、快速摆臂练习等。
  （3） 发展下肢的爆发力。如负重跳、单脚跳、跨步跳等。 
  发展速度素质，一般采用强度大、持续时间短的练习，应在精力充沛、运动欲望强的情况下各种练习交替进行。在疲劳时或只用单一的练习方法，易形成速度障碍，不能收到良好的效果。同时，发展速度素质要与发展力量、速度耐力和柔韧性素质结合起来，注意提高肌肉的放松能力。

（四）柔韧素质

柔韧素质从其外部运动状态的表现看可分为动力性柔韧性和静力性柔韧性。动力性柔韧性是指肌肉、肌腱、韧带根据动力性技术动作需要，拉伸到解剖学允许的最大限度能力，随即利用强有力的弹性回缩力来完成所要完成的动作。所有爆发力前的拉伸均属于动力性柔韧性。静力性柔韧性是指肌肉、肌腱、韧带根据静力性技术动作的需要，拉伸到动作所需要的位置角度，控制其停留一定间所表现出现的能力。如体操中的控腿、俯平衡动作、"桥"、劈叉；跳水运动员保持体前屈的姿势等就是这种能力的体现。　

1. Methods of flexibility training

(1) Active or passive static stretching method

This is an exercise method that slowly stretches muscles, tendons, and ligaments to a certain level of soreness, swelling, and pain and slightly beyond, and then stays there for a certain period of time. This approach reduces or eliminates the risk of exceeding the joint's ability to extend and prevents strain, since the stretch reflex is not triggered by slow stretching. Generally, it is required to stay in the sore, swollen and painful position for 6 to 8 seconds and repeat 6 to 8 times.

(2) Active or passive dynamic stretching methods

A stretching method that repeats an action multiple times in a rhythmic, fast, and gradually increasing amplitude. When using this method, the force should not be too strong, and the amplitude must be from small to large. First, make several small preparatory stretches, and then increase the amplitude to avoid strain. Repeat each exercise 5 to 10 times (the number of repetitions can be increased according to technical needs).

The active dynamic stretching method is to stretch by one's own strength, while the passive dynamic stretching method is to rely on the help of a partner or external force to stretch with weight, but the external force should be compatible with the athlete's possible stretching ability. The above methods can be used alone or mixed, and the practice time is determined according to needs.

2. Methods that can be used to develop flexibility

(1) Practice on equipment: use ribs, balance beams, vaults, barres, rings, horizontal bars, etc.

(2) Practice using light equipment: using wooden sticks, ropes, rubber bands, etc.

(3) Use external resistance exercises: companion’s assistance, weight-bearing, etc.

(4) Practice using your own power or your own body weight: such as pressing your legs with both hands and vibrating in front of your upper body; hanging on rings or horizontal bars, etc.

(5) Actions used to develop the flexibility of each joint: pressing, kicking, swinging, moving, splitting, circling, forward bending, backward leaning, hanging, turning, etc.

（五）灵敏素质

Agility quality refers to the human body's ability to complete actions quickly, coordinately, agilely, and accurately under various suddenly changing conditions. It is a comprehensive expression of human motor skills, neurological responses and various physical qualities. The reason why agility quality is a comprehensive expression of motor skills, neurological reactions and various qualities is because every action in each special event reflects qualities such as strength, speed, endurance, flexibility and so on to varying degrees. Through strength, especially explosive strength, the acceleration or deceleration of the body is controlled; through speed, especially explosive speed, the speed of movement, dodge, and direction change of the body is controlled; flexibility is used to ensure the exertion of strength and speed; endurance is used to ensure long-lasting working ability.

1. The main means of agility quality training

(1) Do various running, dodging, sudden starts, various quick emergency stops and rapid turning exercises while running and jumping, etc. to quickly change direction.

(2) Do various exercises to adjust body position.

(3) Do various complex and varied exercises specially designed. For example, a comprehensive exercise consisting of four items: "Zigzag Run", "Dodge Run", "Shuttle Run" and "Burpees".

(4) Exercises completed in unconventional postures. Such as sideways or backward long jump, deep jump, etc.

(5) Space exercises that limit the completion of actions. Such as practicing on a reduced ball sports field.

(6) Exercises that change the speed or rate of completing an action. Such as changing the frequency of actions or gradually increasing the frequency of actions.

(7) Play various chasing games that change directions and games that respond to various signals.

2. Specific methods for developing sensitive qualities

The development of sensitive qualities must start from the special characteristics and focus on the comprehensive development of response, balance and coordination abilities.

(1) Do the opposite of the command.

(2) Perform actions according to valid passwords.

(3) Listen to commands and perform actions on the spot, while traveling or while running.

For example: shouting numbers and forming a group.

Use simple operations such as addition, subtraction, multiplication and division to form a group of numbers and see who is the fastest.

(4) One-on-one chasing and imitation.

(5) Look at each other’s numbers one on one.

(6) Practice listening to signals or watching hand gestures to run quickly, stop suddenly, turn around, and change directions.

(7) Start in various postures according to the signal.

Such as: standing, back-facing, squatting, sitting, push-ups and other postures.

(8) Rope skipping: Two people swing the rope, run under the rope, turn around, jump over the rope, etc.

(9) Practice one-to-one foot jumping and guessing, hand guessing, hitting the palms and backs of hands, and touching the five senses.

(10) Various games, such as: chasing people by calling numbers, chase and escape games, seizing vacancies, hunting wild ducks, and stealing basketballs (one side attacks and the other defends, the offensive team dribbles the ball and forces it through, the defensive team actively intercepts and snatches the ball, and seizing the ball becomes offensive. Fang athletes) etc.