Monday
(Speed ​​training) Preparatory activities: 30-meter full-speed running timed (3 groups), 60-meter full-speed running timed with 3-minute intervals (3 groups), 80-100-meter uphill running untimed with 3-minute intervals (3 groups), 5-minute intervals 80-100 meter downhill running without time (3 groups), relax 5 minutes apart
Tuesday
(Speed ​​endurance exercise) Preparation activities: 200-meter full-speed running time (3 groups), 50-meter high-leg running at intervals based on the heart returning to normal beating (3 groups), and 100-meter fast back pedaling at 3-minute intervals (1-2 group) relax
Wednesday
(Strength exercise) Preparatory activities 3 groups of 150-meter running at full speed Dumbbell exercises Dumbbell arm swings (3 groups, more than 40 reps each) Dumbbell lateral flyes (3 groups, each group is the limit) Relaxation
Thursday
(Speed ​​endurance exercise) Preparation activities: 300-meter running at full speed (5 groups), practice starting from both ends on the mat at intervals based on the heart returning to normal beating (3 groups, each group is the limit), lying prone and static pressure and then kicking (3 groups, each group) limit) relax
Friday
(Speed ​​training) Preparatory activities 30-meter full-speed running time (3 groups) 100-meter full-speed running time (3 groups)) Jumping exercises Standing second level jump (3 sets of results) (requires fast connection between the first jump and the second jump) Relaxation
Saturday
Preparation activities: 3000 meters variable speed running (1 group, requiring 200 meters fast running, 300 meters running at a constant speed), with intervals based on the heart returning to normal beating, 50 meters high leg running (3 groups), 50 meters alternating one-legged jumps 30 meters (3 groups) Groups) 80-meter jump (2 groups) 1 minute rope skipping (3 groups) Relaxation
Sunday
Preparatory activities Ball activities (mainly football and basketball)