舉重技術報告-以何筱珺選手參加2011年深圳世界大學運動會女子63公斤及為例

Abstract

在2008年北京奧運會上，舉重項目奪得了兩面銅牌，提升國內舉重運動風氣，成為下一屆英國倫敦奧運的重點奪牌項目。本報告以何筱珺選手參加2011深圳世界大學運動會女子63公斤級為例，將訓練及參賽過程進行分析紀錄與檢討，希望藉此報告從中找出優缺點，作為往後教練選手訓練的參考與依據。以下各章節之重點介紹：第壹章個案描述：何筱珺選手國小、國中練田徑，高中開始轉向練舉重的過程，經由各階段教練隨競賽年齡規畫訓練內容。第貳章學理基礎：舉重選手的主要能量來源為磷化物系統及微少量乳酸系統，因此訓練時須針對此能量系統訓練。在心理技能屬性方面，舉重是屬於內在、閉索性的運動項目。體能訓練部分以抓舉、挺舉專項體能為肌力訓練，並且發展柔軟度、協調性、肌力、速度等一般體能提高運動技術水準。心理訓練部分則包括意象訓練、模擬訓練、建立自信心等。技術訓練部分包含了改進技術、熟練技術、發展技術等訓練階段。第参章訓練及參賽計畫：安排訓練計畫前，針對訓練特殊性及內外部環境S.W.O.T分析後擬定，本訓練計畫是以雙峰週期劃分，透過定期的體能、心理、技術檢測後調整下一階段的訓練內容。體能部分需提升專項體能如腰部肌力及腿部肌力，心理部分需在專注力、自信心，技術部份則是需提高試舉成功率。在參賽計畫安排上，比賽從出發至結束時間共十天，期間安排了四天訓練、一天模擬比賽訓練、四天調整訓練、一天比賽。第肆章訓練及參賽成果與建議：經由執行計畫後，在主要比賽（2011深圳世大運）未達到目標設定，獲得冠軍。建議：選拔過程之建議：選手與教練之遴選、提早確認年度比賽行事曆；訓練過程之建議：聘請專業心理輔導師、移地訓練；參賽過程之建議：場館內器材設備之使用、增加磅秤擺設。When it comes to the event that Chinese Taipei went on to take two bronze medals at 2008 Beijing Olympic Games, weightlifting has become a trend and been put emphasis on, especially at the coming London Games. This report takes Ho Hsiao Chun as a case; by analyzing and reviewing the heavyweight lifter’s training and participation in the women 63 kilogramme category at the 2011 Shenzhen Universiade, we can not only find out advantages and disadvantages but share the methods of training with other instructors. Chapter One is Ho’s case study, it includes her weightlifting experience from attending the sport to being trained during her elementary to high school. Chapter Two is academic research; it includes three portions, physical, psychological and technic trainings. By knowing how and why PC (phosphocreatine) and trace lactic acid for weightlifters’ energy, we focus on these supplements while physical training. By providing dynamic simulation and self-confidence built, psychological training is therefore formed. By practicing snatching and clean jerking, athletes’ flexibility, coordination and efficient skills are refined. Chapter Three contains examining of athletes’ performance and participation plans. By examining both of athletes’ physical and psychological condition as well as their technical adjustment every two weeks, the success rate may become higher and higher. By the analysis of SWOT, both inner and external hardware conditions are evaluated. In terms of plans of participation, it takes ten days to finish the cycle; four-day training, one-day dynamic simulation, four-day training, and one-day for the real games. Chapter Four involves games outcome and some suggestions. After exercising the above plans, we still failed to win the champion at the 2011 Shenzhen Universiade. Therefore, three main suggestions are examined in each procedure: athletes and coaches’ picking, psychologists’ selection, and equipments choosing.