양궁지도서

양궁은 국궁으로 단련된 우리민족의 DNA가 스며들어 있는 스포츠로 그 훈련요소가 우리 국궁과 거의 대동소이하다

특히 아직도 운동역학적 측면이나 생리학적 측면 및 기술 및 지도방법이 좀 더 체계화되지 못한 우리 국궁과 비교하면

배울 점이 많다고 판단된다

양궁지도서.pdf

                                                     목 차

Ⅰ. 양궁의 개요 ······································································································ 7

1. 양궁의 기원 ········································································································ 7
2. 신화 속 활쏘기 ···································································································· 7
3. 아시아에서의 발전 ······························································································ 8
4. 세계양궁의 역사 ·································································································· 8
가. 스포츠로서의 양궁경기의 시작 ···································································· 8
나. 근대스포츠로서의 양궁 ················································································· 9
다. 양궁의 올림픽 부활 및 한국양궁의 올림픽 성과 ····································· 10
라. 세계양궁연맹(FITA) 창설과 세계선수권대회 ············································· 12
5. 한국양궁의 역사 ································································································ 15
가. 한국의 활쏘기 ······························································································ 15
나. 한국양궁의 도입과 발달 ·············································································· 16
6. 양궁경기 방식의 변천 ······················································································· 17
가. 1931년(제1회 세계선수권대회) ···································································· 17
나. 1932년(제2회 세계선수권대회) ···································································· 17
다. 1933년 ~ 1934년(제3회 ~ 제4회 세계선수권대회) ···································· 18
라. 1935년 ~ 1948년(제5회 ~ 제12회 세계선수권대회) ··································· 18
마. 1949년 ~ 1955년(제13회 ~ 제17회 세계선수권대회) ································· 18
바. 1957년 ~ 1985년(Double FITA Round) ······················································· 18
사. 1987년 ~ 1991년(Grand FITA Round) ························································· 18
아. 1992년 ~ 2009년(Olympic FITA Round) ····················································· 19
자. 2010년 ~ (Set제 경기방식 도입) ································································· 20
7. 양궁경기의 종류 ································································································ 20
가. Outdoor Target Archery ·············································································· 20
나. Indoor Target Archery ················································································· 21
다. Field Archery ································································································ 21
라. 3D Archery ··································································································· 21
마. Clout Archery ······························································································· 21
바. Ski Archery ··································································································· 22
사. Run Archery ································································································· 22
아. Flight Archery ······························································································ 22

Ⅱ. 양궁 경기를 위한 스포츠 과학적 기초 ················································ 24
1. 양궁 경기력 결정요인 ······················································································· 24
가. 경기력 결정요인의 개념 ·············································································· 24
나. 양궁 경기력 결정 모형 ················································································ 25
2. 스포츠심리학적 측면 ························································································· 27
가. 자신감 ··········································································································· 27
나. 시합불안 ········································································································ 30
다. 주의집중 ········································································································ 35
라. 질적 훈련 ······································································································ 39
3. 운동역학적 측면 ································································································ 44
가. 기술동작의 기본 원리 ················································································· 44
나. 근 수축의 모형과 역학적 구조 ··································································· 45
다. 기술동작 분석 ······························································································ 48
4. 운동생리학적 측면 ····························································································· 52
가. 준비운동과 정리운동 ··················································································· 52
나. 트레이닝의 원리 ··························································································· 54
다. 트레이닝의 생리적 효과 ·············································································· 56
라. 트레이닝 계획의 원칙 ················································································· 61
마. 체력 요인별 트레이닝 원칙 ········································································ 64

Ⅲ. 장 비 ·················································································································· 73
1. 활 ························································································································ 73
가. 활 소재의 변화 ····························································································· 73
나. 활의 각 부분의 명칭과 기능 ······································································ 73
다. 활의 형태 ······································································································ 79
라. 활의 구조 ······································································································ 80
2. 화살 ····················································································································· 82
가. 화살 각 부분의 명칭 ··················································································· 84
나. 현과 활과의 관계 ························································································· 85
4. 스타비라이저(Stabilizer) ····················································································· 86
스타비라이저의 종류와 기능 ············································································· 87
5. 구숀 프란쟈(Cushion Plunger) ·········································································· 89
6. 크리커(Clicker) ··································································································· 89
7. 에로우 레스트(Arrow Rest) ··············································································· 90
에로우 레스트 부착상 주의할 점 ····································································· 91
8. 조준기(Sight) ······································································································· 91
조준하는 방법 ····································································································· 92
9. 기타장비 ············································································································· 93
가. 핑거텝(Finger Tap) ······················································································· 93
나. 암가드(Arm Guard) ······················································································ 93
다. 체스터 가드(Chest Guard) ··········································································· 94
라. 전통(Quiver) ·································································································· 94
마. 보우 슬링(Bow Sling) ··················································································· 95
바. 스텐드 큐바(Stand Quiver) ·········································································· 95
사. T 게이지(T-Gauge) ······················································································ 95
아. 보우 케이스(Bow Case) ··············································································· 95
자. 망원경 ··········································································································· 96

Ⅳ. 기술 및 지도법 ······························································································ 97
1. 스탠스(Stance) ···································································································· 97
가. 스탠스(Stance)의 중요성 ·············································································· 97
나. 스탠스(Stance)의 종류 ················································································· 97
2. 세트(Set) ············································································································· 99
가. 세트의 중요성 ······························································································ 99
나. 호흡조절 ········································································································ 99
다. 노킹(Nocking) ······························································································ 100
라. 후킹(Hooking) : 손가락 걸기 ····································································· 100
마. 그립(Grip) ···································································································· 101
3. 셋업(Set - up) ·································································································· 102
가. 화살 높이와 에이밍(Aiming) ······································································ 103
나. 당기는 팔의 팔꿈치 높이 ·········································································· 103
다. 팔꿈치의 회전이 필요한 선수 ··································································· 103
4. 드로잉(Drawing) ······························································································· 104
5. 풀 드로우(Full draw) ······················································································· 105
가. 앵커(Anchor) ······························································································· 105
나. 앵커의 종류 ································································································ 106
다. 에이밍(Aiming) : 조준 ················································································ 107
라. 홀딩(Holding) ······························································································· 108
6.릴리즈(Release) ·································································································· 108
릴리즈의 종류 ··································································································· 108
7. 풀로 스로우(Follow Through) ········································································· 110
폴로 스로우(Follow Through)에서 보이는 문제 ············································· 110

Ⅴ. 체력훈련 프로그램 및 지도법 ······························································· 112
1. 근력 훈련 ·········································································································· 112
가. 훈련 내용 및 목표 ····················································································· 112
나. 지도 방법 및 훈련 평가 ············································································ 113
2. 파워 훈련 ········································································································ 120
가. 훈련 내용 및 목표 ····················································································· 120
나. 지도 방법 및 훈련 평가 ············································································ 121
3. 근 지구력 ·········································································································· 123
가. 훈련 내용 및 목표 ····················································································· 123
나. 지도 방법 및 훈련 평가 ············································································ 123
4. 유연성 훈련 ······································································································ 125
가. 훈련 내용 및 목표 ····················································································· 125
나. 지도 방법 및 훈련 평가 ············································································ 126

Ⅵ. 심리훈련 프로그램 및 지도법 ······························································· 133
1. 심상훈련 프로그램 및 지도법 ········································································ 133
가. 심상훈련 이유 ····························································································· 133
나. 심상훈련 효과 ····························································································· 134
다. 심상훈련 시 유의 사항 ·············································································· 135
라. 심상훈련 프로그램 ····················································································· 137
2. 자신감 훈련 프로그램 및 지도법 ··································································· 140
가. 자신감 훈련 이유 ······················································································· 140
나. 자신감 훈련 효과 ······················································································· 141
다. 자신감 훈련 시 유의 사항 ········································································ 142
라. 자신감 훈련 프로그램 ················································································ 143
3. 각성수준조절 훈련 프로그램 및 지도법 ······················································· 147
가. 각성수준조절 훈련 이유 ············································································ 147
나. 적정 각성수준 인식 ··················································································· 148
다. 각성수준 조절 ····························································································· 149
라. 각성수준조절 훈련 프로그램 ···································································· 149
4. 생각조절 훈련 프로그램 및 지도법 ······························································· 154
가. 생각조절의 의미 ························································································· 154
나. 자기강화 훈련 이유 ··················································································· 154
다. 자기강화 훈련 프로그램 ············································································ 155
라. 부정적 생각 단절 훈련 이유 ···································································· 159
마. 부정적 생각 단절 훈련 프로그램 ····························································· 160
바. 긍정적 이미지 형성 훈련 이유 ································································· 162
사. 긍정적 이미지 형성 훈련 프로그램 ························································· 162
5. 프리슈팅 루틴 훈련 프로그램 및 지도법 ······················································ 166
가. 루틴 훈련의 의미 및 이유 ········································································ 166
나. 루틴 구성을 위한 순차적인 상황 설정 ···················································· 167
다. 상황에 따른 행동과 마음가짐 ··································································· 168
라. 루틴 프로그램 제작을 위한 데이터 풀 ···················································· 171
마. 루틴 훈련 프로그램 제작 절차 ································································· 176
바. 완성된 루틴 훈련 프로그램(예) ································································ 177

Ⅶ. 훈련프로그램 구성 및 지도안 작성 ···················································· 180
1. 시즌기의 훈련목표 및 훈련요소 ···································································· 181
가. 훈련목표 ······································································································ 181
나. 훈련요소 ······································································································ 182
2. 시즌기 훈련방안 ······························································································ 184
가. 시합전기의 훈련 ························································································· 184
나. 시합기의 훈련 ····························································································· 185
다. 시합 이후의 훈련 ······················································································· 187
3. 훈련계획 작성 ·································································································· 187
가. 2009년 경기력분석 ····················································································· 187
나. 2010년 동계훈련계획 실제 ········································································ 192
4. 주간훈련 계획 ·································································································· 198
가. 주간 주기 ···································································································· 198
나. 주간훈련 평가 분석 실제 ·········································································· 204
5. 월간훈련 계획 ·································································································· 206
가. 월간 주기 ···································································································· 206
나. 0000년 2월 훈련계획서 실제 ···································································· 207
6. 연간훈련 계획 ·································································································· 207
0000년 연간 훈련계획 실제 ············································································· 208

양궁지도서.pdf

5.76MB