(1) Develop athletes' physical fitness in an all-round way and improve their speed, agility and flexibility.

(2) Master the basic techniques of javelin throwing.

(3) Develop the ability to whip quickly.

(4) Cultivate the noble morality of athletes.

Content arrangement of basic training stage

The main content of the basic training stage should first arrange a long technical teaching period in order to master the correct javelin throwing technique, and then gradually increase the training factors such as throwing light equipment, development speed, muscle strength, coordination and flexibility.

The main methods of basic training stage

1. The main means of basic training stage

(1) technical training:

① All kinds of imitation exercises (with instruments and bare hands) that are forced at last.

(2) Whip in 3 ~ 5 steps and throw balls or stones.

(3) In-situ javelin throwing (light javelin and standard javelin) is divided into 3 ~ 5 steps.

④ Short-range and full-range run-up throwing light guns and standard guns.

(2) Physical training:

① Fast running: 20 ~ 100 meter accelerated running; Run by time when marching; Start; Reaction running and hurdle running, etc.

(2) Jump: standing jump; 3-5- 10 step jump; Frogs jump; Skipping rope; Jumping steps continuously; Jump over obstacles.

(3) Special strength of local muscle groups: the straight arm stretches forward and surrounds the back shoulder; The arm vibrates back and forth on the shoulder; Hand-held 1-2kg cymbals to do shoulder-waist rotation exercises; Hold a 5 ~ 10 kg barbell piece and bend your elbow to pull it up for practice; Hold 10 ~ 20kg barbell pieces with both hands and hold them on your head, and at the same time step forward into lunges; Do "full bow" exercise with 2.5 ~ 5 kg barbell pieces; Hold 10 ~ 20kg cymbals in front of you and bend your elbows.

4 skill exercise: roll back and forth; Rollover; Inverted head; Rear axle; Forward and backward handspring.

⑤ Flexibility exercise: Hold a rope, a stick or a javelin with both hands to do the straight arm back and forth shoulder rotation exercise; Practice pressing shoulders with one arm and ribs (or walls) with the other.

6 throwing practice: throw the ball forward and backward with both hands; Throw the ball sideways with one hand and two hands; Throw the ball one by one on your back.

⑦ Special ability: throwing lOO-500g balls or stones; Throw 1 ~ 2kg solid ball with both hands; Practice bouncing ball on the wall (0.5 ~ 0.75kg； for one hand; Hand 1-2kg), various throwing exercises (2-4kg).

③ Endurance and ball games; Cross-country running; Timing endurance running: all kinds of ball games.

Training arrangement in basic training stage

(1) weekly plan; According to the tasks in different periods, formulate corresponding weekly training plans, which should include training content, content combination and load.

(2) Training load arrangement: allocate to each training period according to the total load of the whole year, especially arrange the special load reasonably to avoid the damage caused by improper special load.

(3) Training recovery arrangement: At this age, while reasonably arranging the load, attention should be paid to training recovery, stretching exercise after heavy load, reasonable nutritious diet, adequate sleep and strict work and rest system.

(4) Competition arrangement: This age group participates in 3-5 special competitions every year, and the main competitions need to be specially arranged for 4-6 weeks. Through technical training, physical training, psychological induction and simulation training, the competitive state of athletes is gradually improved, so that athletes can show good results in the competition. For young athletes of this age, it is not advisable to lose too much weight too early before the game.

Technical training arrangement

This age stage is the key period to form the correct javelin throwing technique, which is related to the future development and improvement. Therefore, it is necessary to adopt correct teaching methods so that beginners can master the correct javelin throwing technique systematically and step by step. In technical teaching, according to each teaching step, we should master the movement link carefully, connect each step in time, avoid the disconnection between the movement links, use greater strength to master the technically difficult throwing step to accelerate the rhythm, and connect the throwing step with the final effort.

In order to improve the quality of technical training, besides mastering the correct throwing technique, it is an important issue to arrange the throwing intensity reasonably. It is not advisable to increase the throwing intensity prematurely in the teaching and training process at this age. According to the teaching and training program, the throwing ratio of high-intensity javelin is 10%.

How to arrange the technical training in the weekly plan should be different according to the athletes' level and training cycle, and should be arranged around their characteristics. The proportion of technical training arrangements for athletes with different training levels is different. For example, the medium strength in the table means 80% of my highest score, and the high strength is 90%.

According to the training tasks and requirements of this era, physical training arrangements should be aimed at the choice of means and the combination of means, as well as the load of completing various means. At this stage, we should focus on developing fast running, special strength of local muscle groups, skill movements, flexibility and throwing exercises.

13- 15 is the sensitive period of development speed and the best opportunity to develop flexibility, so the proportion is larger. However, the improvement of flexibility quality is relatively slow, and it takes a long time to train systematically and step by step to be effective. Don't rush to carry out short-term intensive training, otherwise it will lead to injury and be counterproductive.

Throwing practice can not only develop the rapid strength quality of throwers, but also help to master the technique of coordinating exertion from bottom to top and improve javelin throwing technique. Therefore, a large proportion should be arranged for all ages. In order to develop teenagers' rapid explosive power, we should arrange classes 2 ~ 3 times a week, and gradually increase the weight of the equipment with the growth of age.

Jumping practice is an important means to develop the explosive power of throwers' lower limbs, and good jumping ability is also conducive to improving throwing techniques. Because the teenagers aged 13- 15 are immature in body organs and weak in supporting organs, they should develop their jumping ability with proper amount of free-hand jumping, and it is not appropriate to carry out high-intensity weight-bearing jumping exercises.

Special ability is the most important quality of javelin throwers, and developing special top ability can improve skills. At this age, it is necessary to focus on the training of light equipment such as sub-standard weight and develop the ability of rapid whipping. When throwing heavy objects, you should arrange throwing with both hands. To improve the special ability, we should not only choose the training methods and arrange the load systematically and rhythmically throughout the year, but also combine the training contents of each week and class.