Correctly carrying out sandbag training can train athletes to correctly and quickly master various hitting methods of fists, legs, elbows and knees, improve athletes' accurate grasp of hitting distance, angle and timing, and is also a very effective training means to enhance the hardness and hitting strength of athletes' fists, legs, elbows and knees, and cultivate athletes' tenacious, decisive and resolute style. Therefore, persistent, correct and effective hard sandbag training is very important to improve Sanda fighting technology. The following is what I have arranged for you:

Many Sanda fighting enthusiasts regard punching sandbags as a very important training method and practice hard every day. But after a period of time, they found that the effect was not great, and even contusion and other injuries appeared, which was very puzzling. There are many reasons, the most important of which is the lack of correct guidance in sandbag training. Then, how to carry out sandbag training in order to reduce injuries and achieve the best training effect?

First of all, before sandbag training, we must understand the significance and purpose of sandbag training, and choose sandbags with corresponding specifications to practice.

Generally speaking, sandbags used in Sanda training are divided into three different types according to their weight: light, medium and heavy. There are no hard and fast rules for these three modes, but they are determined according to the skills, technical proficiency, strength and practice time of the practitioners. Trainers go all out to play sandbags, including heavy sandbags that move slightly and medium sandbags that shake slightly.

So how to choose the right type of sandbag for practice? Specifically, in order to consolidate and improve the movement technique, improve the moving speed and hit rate, especially for beginners with unskilled movements and poor fist hardness, light sandbags should be selected. Because beginners don't know much about the efficiency of sandbags and the inherent laws of movements, the ability of fists and feet to resist the reaction force of sandbags is weak. Hitting light sandbags can prevent the unshaped movements from deforming or scratching wrists, ankles and other joints because the sandbags are too heavy and hard, the reaction force is too large or the players are afraid of pain. At the same time, lightweight sandbags are relatively light in weight and low in hardness, which is convenient for beginners to control sandbags. On the premise of keeping the correct hitting posture, they can use various hitting methods to hit sandbags from different distances and angles. Medium-sized sandbags are suitable for athletes with a certain training level to further improve the quality, speed and strength of movements and improve the coordination of footwork with fists, legs, elbows and knees on the premise of ensuring the accuracy and speed of movements. Generally speaking, medium-sized sandbags are widely used because of their moderate weight and hardness. As for the skilled ones, in order to improve the explosive force and lethality of boxing, leg, elbow and knee strikes and achieve the effect of defeating the enemy with one stroke, heavier sandbags can be selected for training. ?

Secondly, there are two kinds of sandbag training methods: stability and swing. As the name implies, the so-called stable type means that sandbags are stationary; Swing is to swing the sandbag open and hit it. Beginners generally choose stable sandbag training. Because the stable sandbag is convenient for beginners to master the distance, angle and so on. Consolidate, correct and improve the movements, and beginners will not be hard to prevent because of the shaking of sandbags, and will be deformed or even hurt by unfamiliar movements.

There are two stable training methods: one is to hit the fist, leg, elbow and knee respectively when the sandbag is still before each hit; 2. In pairs, an assistant * * * holds the sandbag with his hand or chest on the back of the sandbag, and another practitioner * * * hits the sandbag with fists, legs, elbows and knees on the front; The assistant who picks sandbags should be able to see clearly the movements of the practitioners, so as to point out and help correct the mistakes in the posture, route and strength of the hitting action. Swing play must be carried out on the basis of stable sandbag training, and you should have a thorough understanding of sandbag efficiency and a certain sense of distance, and then swing play should not be rushed. Training with sandbags should be the same as playing a game, "invincible when practicing". It is necessary to maintain a correct and flexible combat posture, but also to devote oneself to the combat state and fight the sandbags as opponents, that is, let the sandbags shake, and then use various techniques to cooperate with various footwork to strike rhythmically with light weight, length, speed and distance.

In the sense of tactical training, sandbag training can be divided into three types: repelling, confronting and mixing. The so-called repelling training method is to push the sandbags away. When the sandbags are far away, the practitioners follow with footwork and click or repeatedly hit the sandbags with fists, legs, elbows and knees. When the sandbag echoes, I retreat, dodge left and right, or dive down to avoid the center; When the sandbag bounces away, the practitioner will follow the next round with his footwork. Tactically, you can practice the "chasing fist" tactic, that is, swing the sandbag very close to me and regard it as an attack on my opponent, and I avoid it; When the sandbag swung far away, it could be regarded as the end of the other side's offensive, and I withdrew my fist and fled, while I seized the opportunity to quickly catch up with the sandbag on the way. The pursuit is to push the sandbags away. When the sandbag echoes, I will use all kinds of fist and fist methods to meet it and hit back half. When the sandbag echoed again, I met it again and hit it again and again. This kind of exercise can practice tactics such as assault, storm and interception, and also improve the lethality of boxing and leg methods. The third is the mixed type, that is, the pursuit type and the challenge type are mixed together to practice. For example, push the sandbag away and wait for it to open on the way to reverberate. When the sandbag has not reached the highest point on the way to swing away, the practitioner will chase it with the pursuit method. Of course, I can also retreat, dive or dodge left and right when the sandbag echoes, chase when it swings away, and so on.

At the same time, in sandbag training, we must also pay attention to the following points.

1. When starting sandbag training, especially medium and heavy sandbags, you must master the basic skills skillfully. At the beginning of sandbag training, hit soft sandbags first, and don't practice hard sandbags too early.

2. Before each sandbag practice, be sure to prepare carefully, and then play sandbags after the body temperature rises slightly and the muscles and ligaments of the whole body relax. The strength and frequency of hitting should be gradually increased and accelerated to prevent sprain.

3. Wrap the bandage before punching the sandbag, and the sandbag should have thin gloves to prevent contusion.

4. Always keep correct actions when punching sandbags, including flexible and alert preparation posture, fast, powerful and accurate hitting action, just right distance and timing, etc. So I won't be happy for a while, and when I kick it over, I will be covered with flaws. You should remember the old adage that "don't forget to defend when attacking, and look for opportunities to attack when defending" and "you will burn yourself if you meet the enemy".

5. The correct part of the strike is the middle surface of the sandbag, and it is not allowed to strike from both sides, because hitting from both sides is easy to make the sandbag rotate, resulting in contusion of the wrist, ankle and other contact surfaces. Tactically speaking, when confronting the enemy, the opponent always appears in front of you, and the main part of your attack is also the center line of your opponent. * * * "Keep the center line and attack the center line", the main vital parts of the human body are concentrated on the center line, so it is not so meaningful for you to hit other parts of your opponent. Of course, it is ok to hit the upper part of both sides, but the part you hit must also be the front of the sandbag.

6. Strictly abide by the principle of gradual progress in training. At the beginning of training, you should hit the soft sandbag lightly, hit it first and then close it, move it in place first, and close the fist or leg and then close the fist, leg, elbow and knee, following the principle of easy first and difficult later.

7. The sandbag training time should not be too long and the frequency should not be too complicated. Pay attention to relaxation after each rational exercise. Generally speaking, it is advisable to practice in a group for 3 minutes at a time, and relax between groups 1 minute. It is advisable to practice 3 ~ 5 groups at ordinary times. The number of practice groups can be appropriately increased according to the situation before the game.

In short, on the basis of mastering the basic skills of fists, legs, elbows and knees, choosing sandbags with suitable materials and practicing persistently according to the above requirements, your fist and leg skills will definitely pass to a higher level.