忽略热身/冷身：直接上强度易拉伤；先做10–15分钟动态热身与激活（踝/髋/腘绳/核心），结束后5–8分钟低强度+针对性
Identifying training mistakes
I want to outline five common mistakes in training and how to address them. The first issue is not warming up or cooling down, which can lead to injuries. The second is overtraining without a structured plan or recovery, risking plateaus. The third involves repeating incorrect techniques without feedback, embedding bad habits. The fourth is training in a way that doesn't replicate game situations, and the fifth is neglecting recovery signals, nutrition, and hydration. I'll keep this concise!Outlining training strategies
I want to detail five essential training strategies. First, I should emphasize the importance of warming up and cooling down, including dynamic warm-ups and low-intensity stretching after workouts. Second, it’s crucial to balance intensity and volume by having 2-3 high-intensity sessions weekly while allowing for technique and recovery. Third, practicing incorrect techniques repetitively should be avoided; instead, focus on gradual progression and feedback. Fourth, I should incorporate game-like scenarios in practice. Lastly, I’ll highlight the need to prioritize recovery and address any pain signals properly.
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- 忽略热身/冷身：直接上强度易拉伤；先做10–15分钟动态热身与激活（踝/髋/腘绳/核心），结束后5–8分钟低强度+针对性拉伸。
- 只追求量和强度、缺少周期化：堆量易疲劳与伤病；采用周期化安排（4–6周一周期），每周2–3次高强度，其余技术/战术与恢复，定期减量周。
- 错误技术反复练：带错动作刷量会固化坏习惯；分解动作、从慢到快，用口令与视频反馈，疲劳明显时停止技术细节训练。
- 脱离比赛情境：只做体能或花活，转化差；多用小场对抗与情境化练习（3v3/5v5、限定触球/区域/时间）把体能、技术、决策合练。
- 忽视恢复与伤痛信号：睡眠/补水/营养不足、带伤硬练；保证7.5–9小时睡眠，训练前后补水（每小时约400–800 ml），及时补碳水+蛋白；若疼痛[[NEWS.CONTENT_HTML]]gt;24小时、刺痛或肿胀，停止训练并评估。
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