[체육과]수영의 트레이닝 방법

소개글

수영 트레이닝 방법에 대해서 작성한 리포트입니다.
연간 .주간.일일 훈련계획표도 작성했습니다.

목차

1. 트레이닝의 원리·원칙 ····························· 1
1) 신체의 발육·발달 ······························································ 1
2) 발육·발달에 따른 수영 트레이닝 ························································ 2
(1) 트레이닝의 원칙 ······························································ 2
(2) 연령에 따른 수영 트레이닝의 주안점 ·············································· 2
2. 트레이닝의 방법과 실제 ···················································· 3
1) 발육·발달에 따른 트레이닝의 이행 ················································· 3
2) 스트록기술의 연습 ···································································· 4
(1) 조립(Build) ······································································· 4
(2) 스트록임프로브먼트(Stroke improvement) ······································ 5
3) 강화를 목적으로 한 연습 ····························································· 5
(1) 롱디스턴스 트레이닝 ··································································· 5
(2) 인터벌 트레이닝 ······································································ 6
(3) 레피티션 트레이닝 ······································································ 8
(4) 스프린트 트레이닝 ······································································· 9
3. 육상 트레이닝 방법 ···················································· 10
1) 병행 육상 트레이닝 ······································································· 10
2) 미국에서 최초의 시도 ···································································· 10
(1) 헤가손 코치의 트레이닝법 ························································· 10
(2) 워킨스 선수의 트레이닝 ························································· 11
(3) 슐터코치의 트레이닝법 ························································· 11
3) 최근 미국의 트레이닝 ···························································· 12
(1) 칸실만코치의 트레이닝법 ·························································· 12
(2) 캔브릴코치의 트레이닝법 ·························································· 12
4) 겨울철 육상 트레이닝 ······························································ 16
(1) 전신지구성 트레이닝의 필요성 ····················································· 16
(2) 전신지구성 트레이닝 방법 ······················································ 16
5) 육상트레이닝의 방법 ·································································· 16
4. 트레이닝 계획 수립방법 ·················································· 17
1) 1년 계획 ··············································································· 17
2) 휴식 기간 ················································································ 17
3) 준비 운동 ·················································································· 18
4) 양적 트레이닝 기간 ········································································ 18
5) 질과 양적 트레이닝 기간 ································································· 19
6) 질적 트레이닝 기간 ······································································ 20
7) 조정 기간 ················································································· 21
5. 질적 트레이닝 기간 주간 훈련 계획서 및 일일 훈련 계획서 ·········· 22

본문내용

1. 트레이닝의 원리․원칙

1) 신체의 발육․발달

「어린이의 몸은 성인의 몸을 축소한 것이 아니다.」라는 말은 어린이를 다루는 과학 분야에서 가장 기본적인 개념이다. 어린이 몸의 특징은 그 기관들마다의 발육․발달을 거쳐 골격이나 근육이 풍부한 성인의 신체로 성장하는 것이다.
따라서, 수영선수와 같이 젊은 연령층을 대상으로 하는 트레이닝에서 잊어서는 안 될 것은 선수의 몸은 발육․발달 도상에 있다는 것이다. 자신이 지도하는 선수의 발육 상황을 알려면, 신장이 더욱 간편하게 계측될 수 있어야 정확한 지표가 된다.

신장의 발육 패턴은 4기로 나누어진다.

① 1기 : 제1의 발육 급진기
② 2기 : 비교적 안정된 발육속도
③ 3기 : 사춘기 (제2의 발육 급진기)
④ 4기 : 유연하게 발육 정기에 이르는 점감기


3) 강화를 목적으로 한 연습

(1) 롱디스턴스 트레이닝 (지구력계)

이 트레이닝은 장거리(800~3,000)를 계속 수영함으로써 지구력향상을 목적으로 한것이다. 보통 최대심박수의 60~80% 정도의 부하로 한다. <예> 1500m×3회(20분마다)


(2) 인터벌 트레이닝 (지구력계, 스피드계)

인터벌 트레이닝은 거리, 반복횟수, 연습강도, 휴식시간을 변화시킴에 따라 그 효과에 큰 차이가 생긴다. 또한, 연습에 대한 타성화를 방지하며, 심리적 효과도 크다.

가. 스트레이트 인터벌 (straight interval)

수영거리와 휴식을 일정하게 하고 평균적 타임으로 수영하도록 하는 연습법이다.

참고 자료

대한체육회 스포츠과학연구소, 수영의 코칭,1984.
임번장, 스포츠 시리즈3. 수영, 서울:동양문화사, 1985.
임번장 외 7인, 체육실기지도서, 서울:동화문화사, 1976.
김상겸 외 3인, 수영의 지도와 관리, 서울:대경북스, 1996.