青少年柔道运动从入门到精通（全彩图解视频学习版）

《青少年柔道运动从入门到精通（全彩图解视频学习版）》由现国家女子柔道队主教练刘玉香亲自进行内容讲解和动作演示。 《青少年柔道运动从入门到精通（全彩图解视频学习版）》共分为4章，第1章介绍了柔道的道场、道服、礼仪规范、热身和体能训练等基本知识；第2章介绍了基本身体姿势、抓手位置、基本步法和受身练习等柔道基本动作；第3章和第4章对柔道基本技术进行了详细讲解，包括手技、腰技、足技和舍身技等立技技术，以及固技、绞技、关节技等寝技技术。 《青少年柔道运动从入门到精通（全彩图解视频学习版）》以图文结合的方式对书中所有的动作技术进行了分步展示，对关键要领进行了详细指导，并配有51段免费教学视频，以帮助青少年柔道练习者从零入门、快速进阶。

第 1 章柔道基本知识 1 道场介绍...........................................8 2 柔道服...................................................9 颜色....................................................9 规格.........................................................10 穿法..................................................11 腰带系法...........................................12 道服叠法..............................................14 3 段位级别....................................15 4 柔道礼仪规范.............................16 5 热身运动.......................................18 头部拉伸运动...............................................18 上肢拉伸运动................................................20 下肢拉伸运动........................................22 腹部拉伸运动............................................24 6 体能训练........................................25 直臂爬行.............................................25 前后滚翻.......................................26 纵向跳—直臂平板支撑—登山跳循环.........................28 障碍跳跃...........................................30 第 2 章柔道基本动作 1 基本身体姿势.......................................32 立姿..............................................32 跪姿..........................................................34 视线...............................................35 2 抓手位置讲解.................................36 拉低手..................................................36 低手........................................................37 抓小袖和直门..................................................38 提拉.........................................................39 抓小袖扣大领..............................................40 抓小袖和后腰...............................................41 抓同侧小袖和偏门.................................42 双手抓同侧直门.........................................43 抓直门和大领............................................................................44 抓双小袖....................................................................................45 抓双直门....................................................................................46 3 基本步法......................................................................47 进攻防守....................................................................................47 180 度转身..................................................................................51 4 受身练习......................................................................53 向后受身....................................................................................53 侧向受身....................................................................................54 向前受身....................................................................................56 第 3 章柔道基本技术——立技 1 手技..............................................................................59 体落............................................................................................59 背负投........................................................................................62 一本背负投................................................................................65 2 腰技..............................................................................68 大腰............................................................................................68 扫腰............................................................................................71 袖钓入腰....................................................................................74 3 足技..............................................................................77 大外刈........................................................................................77 大内刈........................................................................................80 小外刈........................................................................................83 小内刈........................................................................................86 支钓入足....................................................................................89 内股............................................................................................92 4 舍身技...........................................................................95 巴投............................................................................................95 带取返........................................................................................98 5 连续进攻连络技..........................................................100 小内刈 背负投.......................................................................100 小内刈 一本背负投...............................................................102 大内刈 体落...........................................................................104 大内刈 大外刈.......................................................................106 一本背负投 一本背负投.......................................................108 大外刈 一本背负投...............................................................110 大外刈 大腰...........................................................................112 内股 体落...............................................................................114 内股 一本背负投...................................................................116 6 反击连络技.................................................................118 大外刈- 大外刈.......................................................................118 大内刈- 小外刈.......................................................................120 内股- 体落...............................................................................122 第 4 章柔道基本技术——寝技 1 固技............................................................................125 袈裟固.......................................................................................125 肩固...........................................................................................127 横四方固...................................................................................129 上四方固...................................................................................131 纵四方固...................................................................................133 2 绞技............................................................................135 裸绞...........................................................................................135 送襟绞.......................................................................................137 片羽绞.......................................................................................138 三角绞.......................................................................................140 3 关节技........................................................................141 腕缄...........................................................................................141 腕挫十字固...............................................................................142 4 寝技连络技.................................................................144 袈裟固 腕挫十字固...............................................................144 送襟绞 上四方固...................................................................146 横四方固 腕缄.......................................................................148 5 立技与固技相结合的主动进攻连络技.........................150 一本背负投 横四方固...........................................................150 大内刈 袈裟固.......................................................................152 大外刈 袈裟固.......................................................................154 背负投 腕挫十字固...............................................................156 体落 腕挫十字固...................................................................158