Physical training of a skier. Evgeny Goryachev: Training for beginner skiers Special physical training on skis

In the process of training a skier, an unusually wide range of different exercises are used to develop volitional and physical qualities, teach technique and tactics. Each of the exercises used has a diverse effect on the skier-racer’s body, but at the same time, the solution to certain training tasks depends on the targeted use of certain exercises.

General physical training for young skiers is carried out approximately the same regardless of the intended future specialization. In the summer, for the purpose of diversified development, the training of young skiers widely includes exercises from other sports, mainly in the form of long-term movement - cycling, rowing, swimming, even running, sports and outdoor games. The dosage depends on age, the stage of preparation in the annual cycle and long-term training (N.P. Anikin, 1971).

In addition, a variety of exercises for the main muscle groups are widely used: with and without weights, to develop strength, jumping ability, flexibility, balance and the ability to relax.

The main means of physical training are: skiing and specially prepared exercises. Specially prepared exercises help to increase the level of development of specific qualities of a skier, and improve the technical elements of the chosen type of skiing (Yu.V. Verkhoshansky, 1977). These include a variety of simulation exercises and exercises on simulators (movement on roller skis).

When performing these exercises (during the snowless season), the muscle groups directly involved in skiing are strengthened, and the elements of skiing technique are also improved. Due to the fact that these exercises are similar to skiing both in motor characteristics and in the nature of effort, a positive transfer of physical qualities and motor skills is observed here.

Currently, the main means of special physical training for a ski racer is movement on roller skis (N.N. Kuznetsov, 1999). The expansion of its use is quite fair, however, a one-sided passion for roller skis and the complete exclusion of exercises from training are not able to completely solve all the problems of SPT. Therefore, in the training of a cross-country skier, mixed movement over rough terrain with alternating running and imitation of climbs of varying steepness and length should be constantly included in the preparation, along with other exercises. The ratio of these funds depends on the level of preparedness of young skiers and individual muscle groups.

In winter, the main means of physical activity is skiing in a variety of conditions. Special physical training in the annual training cycle of a skier is closely related to other types of training - technical, tactical and special mental.

In cross-country skiing, when selecting exercises, it is necessary to take into account the greater or lesser transfer of skills and qualities from the various exercises used to the methods of skiing. Precise selection of exercises

during teaching and training largely determines the effectiveness of many years of training at all its stages.

All physical exercises used in training skiers are usually divided into the following main groups:

1. Exercises of the main type of skiing - cross-country skiing, chosen as a subject of specialization. This group includes all methods of skiing (skiing, descents, ascents, turns, etc.). All these exercises are performed in different variations and using a variety of methods.

2. General - developmental exercises, which are, in turn, divided into two subgroups:

a) general - developmental preparatory;

b) exercises from other sports. (Bliznevskaya, 2001) The first subgroup includes a variety of exercises without objects and with objects (medicine balls, dumbbells, auxiliary objects - weights, cores, etc.). This also includes exercises with resistance from partners and elastic objects (rubber shock absorbers, spring shock absorbers, etc.). The most widely used general development exercises are in the training of young skiers, as well as beginners and lower-ranked skiers.

The second subgroup includes exercises from other sports (athletics, rowing, sports games, swimming, etc.). These exercises are used mainly in the snowless season to develop the physical qualities necessary for a skier. Exercises are selected so that there is a positive transfer of physical activity from the type used to the main type - cross-country skiing. Thus, to develop endurance, cross-country running is used; to develop strength endurance - long rowing; for the development of dexterity, coordination of movements and speed - sports games (basketball, handball, football), etc.

3. Special exercises are also divided into two subgroups:

specially preparatory;

specially leading.

Specially preparatory exercises are used to develop physical and volitional qualities in relation to cross-country skiing. Specially leading exercises are used to study the technical elements of skiing.

The group of special exercises includes exercises that selectively affect individual muscle groups involved in certain movements, methods of skiing (for example, pushing), as well as a wide range of simulation exercises (in place and in motion). Imitation exercises can be used both to improve a single element of a technique, and for several elements (in combination). The use of simulators (movement on roller skis) significantly expands the possibilities of the impact of special exercises.

The range of special exercises used in training skiers is currently quite wide. At the same time, it should be noted that the same exercises (for example, imitation and movement on roller skis), depending on the assigned tasks and application methods, can be used both as preparatory and as lead-in exercises (N.N. Kuznetsov, 1999) .

At the beginning of the preparatory period, simulation exercises, used in a small volume, are used as a means of training and improving elements of technique. In autumn, the volume and intensity of these exercises increases, and they contribute to the development of special qualities.

It is especially important to select general developmental exercises in accordance with the characteristics of the chosen sport - cross-country skiing. In the training of skiers, a wide range of exercises has developed, which are classified according to their primary effect on the development of individual physical qualities.

This division is somewhat arbitrary, since when performing exercises, for example, speed, other qualities are developed, in particular muscle strength (I.B. Maslennikov, G.A. Smirnov, 1999). Long-term performance of various exercises to some extent helps to increase the overall level of endurance.

Exercises to develop endurance:

middle and long distance running (track and cross);

mixed movement over rough terrain (alternating walking and running, running and imitating climbs);

rowing (kayak, folk, academic);

medium and long distance swimming;

cycling (road and cross), etc.

All exercises to develop endurance are performed with moderate intensity and duration, depending on the stage, period, age and preparedness (M.Ya. Nabatnikova, 1972).

Exercise to develop strength:

1. Bodyweight exercises:

flexion and extension of arms while lying down and on uneven bars;

pull-ups on a high bar and rings;

transition from hanging to point-blank range on the bar and rings (by force);

rope climbing without the help of legs;

squatting on one and two legs;

raising the legs in a lying position or hanging on a gymnastic wall - in a corner and, conversely, lifting the body in a lying position, legs are secured.

2. With external weights (barbell, weights, dumbbells, medicine balls, stones and other auxiliary objects):

throws, jerks, pushes and presses of the specified objects with one or two hands in different directions;

rotational movements of the arms and body (with objects) and bending (with objects).

3. Resistance exercises with a partner (various movements of the arms, torso, etc.), moving on hands in support, the partner supporting the legs, jumping in the same position, etc.

4. Exercise with resistance from elastic objects (rubber shock absorbers and bandages, expanders) in various positions, various movements for all muscle groups.

5. Exercises on simulators. A variety of exercise machines are used with pull-downs through blocks and weights for all parts of the body and muscle groups in various positions.

The amount of weights, number of repetitions, rest intervals and combination of exercises are selected depending on the gender, age, fitness and qualifications of skiers and the level of strength development of individual muscle groups (to eliminate developmental deficiencies for each skier individually).

Exercises to develop speed:

short distance running (30-100 m);

high jumps, standing long jumps and multi-jumps (single, triple, quadruple, etc.) and running jumps;

sprinter running exercises;

sport games.

All exercises to develop speed are performed at maximum speed (intensity), the number of repetitions before it begins to decrease, and also depending on the age and preparedness of the athletes.

Exercises to develop agility:

sport games;

elements of acrobatics;

jumping and jumping exercises with additional movements, turns and rotations;

special exercises to develop coordination of movements.

When developing agility, it is necessary to constantly update sets of exercises, since they have the necessary effect only as long as they are new for the athlete. The use of mastered exercises does not contribute to the development of dexterity and coordination of movements.

Exercises to develop flexibility:

swinging and springy with increasing amplitude (for arms, legs and torso);

swinging and springing movements are performed with the help of a partner (to increase the amplitude).

All exercises for developing flexibility are used repeatedly, repeatedly with a gradual increase in amplitude; it is better to perform them in series, several repetitions each. Particular attention should be paid to the development of flexibility in adolescence, from about 11 to 14 years of age, it develops most easily at this time. Exercises to develop balance:

swinging and rotational movements (for the arms, legs and torso), as well as squats on a reduced support;

the same on an elevated support.

the same on an unstable (swinging) support.

walking, running and jumping on the same types of supports.

special exercises for the development of the vestibular apparatus.

Special exercises are also used on a large scale to develop this quality and improve the functions of the vestibular apparatus:

tilting the head forward, backward, right, left;

rotation and turns of the head (2 movements in 1 s), rapid movements of the head in various positions (2-3 movements in 1 s);

turns 180 and 360° in place and in motion;

bending and circular movements of the body, somersaults forward, backward to the sides, the same repeatedly, followed by jumping up and turning 90-180° in a jump and other exercises of a rotational nature.

In addition, various types of simulators are used (on an unstable, rotating, swinging, rolling support) both developing balance and strengthening joints (M.Ya. Nabatnikova, 1972).

To develop speed-strength qualities, various jumps and jumping exercises are used: repeated jumps from a place, on one and two legs from various starting positions (from a deep squat on the entire foot or on the toes), and in various directions (up, forward, upward down a slope, jumping onto an obstacle, etc.). All jumping exercises can be performed with weights. It is very important when performing jumps to achieve the highest possible take-off speed (V.B. Korenberg, 2001).

To develop speed-strength qualities, it is advisable to perform some jumping exercises at maximum speed for a while, for example, jumping on two legs on a segment of 10 or 20 m, the same, but overcoming 5 barriers 80 cm high, etc. To develop the speed-strength qualities of the muscles of the arms and shoulder girdle, various exercises are used with external weights (medicine balls, cores, dumbbells), as well as weights with your own weight. The amount of weight in different exercises and for different muscle groups varies from small (25 or more repetitions) to medium (13-15 repetitions), but is never large and extreme.

All exercises are performed in a dynamic manner - at a high speed (available for the size of the load). It is possible to use various shock absorbers and expanders, bringing the exercise closer to the nature of movements in skiing. But the amount of effort and speed of movements during the development of speed-strength qualities in these exercises should exceed what is usual for skiing. An imitation of lifting with or without poles, but performed at a high tempo, can also be considered a speed-strength exercise.

From the listed groups and sample exercises, complexes are compiled. It is necessary to take into account that the conditions under which the exercise is performed can change its focus and the final effect of its application. So, running at high speed on a flat area (on a track) develops speed, and running uphill helps develop muscle strength.

In the training of cross-country skiers, against the general background of high development of strength, power endurance, speed, agility and flexibility, the main attention is paid to the development of general and special (speed) endurance and speed-strength qualities. Special exercises are widely used in training athletes in various types of skiing. In cross-country skiing, simulation exercises and movement on roller skis are used to improve the technical elements of skiing. Skiing in the summer using snow substitutes is not widespread.

In the preparation of young ski racers for learning and improving the technique of movement and in the development of physical qualities, basically the same means (exercises) are used as in the training of adult skiers (K.L. Chernov, 1962).

The main difference lies in the volume of application of certain exercises. For example, beginner teenagers use a wide range of general developmental exercises and fewer exercises to develop special qualities; Gradually (with age and increasing level of preparedness) this ratio changes. The dosage of the exercises used depends on age, the level of development of certain qualities of general fitness and the stage of long-term training (tasks).

When planning the exercises used in adolescence, the principles of accessibility, systematicity and gradualism should be taken into account (V.D. Shaposhnikov, 1968).

Essay
Topic: “Physical training of a skier.”

Completed by: senior trainer teacher Vladimir Arkadievich Afanasyev

Content
1.Physical training of the skier:
- General physical preparation
- Special physical training
2. Load components in skiing:
- Duration of the exercise
- Intensity of the exercise
- Duration of rest intervals
- Nature of rest
- Number of repetitions of segments or exercises
3. Training methods
- Uniform method
- Variable method
- Repeated method
- Competitive method
- Interval method
- Control method
The physical training of a skier is aimed at developing the basic motor qualities (endurance, strength, speed, agility, flexibility) necessary in sports activities. At the same time, physical training is inextricably linked with strengthening organs and systems, increasing the overall level of functional training and improving the health of skiers. The physical training of a skier is divided into general and special.
General physical training (GPP), regardless of the type of skiing, has the main tasks - achieving high overall performance, comprehensive development and improving the health of skiers. In the process of general physical training, basic physical qualities are developed and improved. To achieve a high level of development of physical qualities and solve other problems of physical fitness, a wide range of various physical exercises are used.
Special physical training (SPT) is aimed at developing specific motor qualities and skills, increasing the functional capabilities of the body, strengthening organs and systems in relation to the requirements of the chosen type of skiing. The main means of physical exercise are skiing and specially prepared exercises. Specially prepared exercises help to increase the level of development of the skier’s specific qualities and improve the technical elements of the chosen type of skiing. These include a variety of simulation exercises and exercises on simulators (movement on roller skis). When performing these exercises (during the snowless season), the muscle groups directly involved in skiing are strengthened, and the elements of skiing technique are also improved. Due to the fact that these exercises are similar to skiing both in motor characteristics and in the nature of effort, a positive transfer of physical qualities and motor skills is observed here. Currently, one of the main means of special physical training for a ski racer is movement on roller skis. The expansion of its use is quite fair, however, a one-sided passion for roller skis and the complete exclusion of exercises from training are not able to completely solve all the problems of SPT. Therefore, in the training of a cross-country skier, mixed movement over rough terrain with alternating running and imitation of climbs of varying steepness and length should be constantly included in the training along with other exercises. The ratio of these means depends on the level of preparedness of young skiers and individual muscle groups. In winter, the main means of physical training is skiing in a variety of conditions. Special physical training in the annual training cycle of a skier is closely related to other types of training - technical, tactical and special mental. When building year-round training, as well as in the process of long-term training, a certain sequence and continuity are observed between various types of exercises, the use of which solves the problems of general and special physical training. At the beginning of the annual training cycle, most of the time is devoted to general physical training. As winter approaches, the ratio of funds changes in favor of TFP. The volume of exercises for this type of training gradually increases, but it is important from stage to stage to consolidate and maintain at the achieved level the skills acquired while studying the previous sections of training.
Load components in skiing
In cyclic sports (including cross-country skiing), there are five components of physical activity:
1. Duration of the exercise (length of segments overcome). The concept of “duration” in this case should not be confused with the “volume” of the load. Volume is a quantitative characteristic of the training load performed by a skier. The volume can be assessed by the total time of work, the sum of kilometers traveled (running, roller skiing, skiing), the total number of repetitions: exercises for one or several sessions, for a stage, period or annual cycle. It is possible to determine not only the external volume of the load, but also the body’s reaction to it (the internal side of the load). For example, it is partially possible to estimate the volume of impact of the load on the body by the sum of pulse beats for the same periods of time (class, stage, etc.). This indicator explains, first of all, the body’s response to the work performed and can be used in further planning of the training load. However, this method is not widely used, due to the fact that palpation calculation of the sum of the pulse is very inconvenient, and there are not yet enough devices that sum the pulse rate. Therefore, counting heart rate is more often used in work practice to assess the intensity of the load performed, rather than the volume. The duration of exercises in cross-country skiing is most often determined by the length of the distance covered, and sometimes by the time spent running it (performing the exercises). The length of the distance covered on skis largely determines the influence of the load on the body and the effectiveness of the impact on the development of one or another physical quality. In practice, cross-country skiing is usually divided into: short segments (used to develop speed); medium (used more often to develop special endurance) and long segments (long-term performance of exercises to develop endurance). However, these concepts (short - medium - long) in cross-country skiing are quite relative, since changes in sliding conditions and terrain sometimes dramatically change the nature of the impact on the body. In this regard, the duration of exercises with a noticeable change in sliding conditions is better taken into account by the time of work, and with good sliding (“standard” conditions) they are often guided by the length of the segments. In addition, the length of the segments depends on the age and preparedness of the students. The choice of length of segments depends on the tasks set and the planned intensity of movement.
2. The intensity of the exercises largely determines the direction of the load and the shifts occurring in the skier’s body, the nature of the energy supply for the work. Intensity is the amount of work performed per unit of time. However, the above definition gives only a general idea of ​​intensity. In cyclic sports, the intensity criterion is most often taken as the speed (in m/s) of an athlete’s running; this indicator can partially be used in cross-country skiing. At the same time, the speed of movement on skis, in addition to muscular efforts and the level of technical proficiency, is very significantly influenced by external conditions - terrain and the state of snow and ski tracks, conditions of ski sliding and grip, etc. In this regard, in cross-country skiing (in the preparatory period and during snow), it is advisable to use other indicators that determine the intensity of exercise. The most objective indicator of work intensity in cross-country skiing may be heart rate. In practice, in addition, breathing frequency (intensity) is used as an additional indicator characterizing the intensity of movement. Directly when skiing, the following levels of intensity can be conventionally distinguished, which are primarily determined by the heart rate, as well as by the degree of breathing tension (this indicator is less objective): a) weak pulse rate up to 120 beats/min, breathing is slightly excited . Movement with such intensity is usually called a restorative mode; b) the average heart rate is 120-150 beats/min, breathing is noticeably excited. Moving at this intensity is sometimes called maintenance mode. The skier can increase the intensity throughout the entire duration of the exercise; c) strong heart rate of 160-175 beats/min, breathing is highly excited, this is the so-called developmental mode. A skier can increase intensity only for a short time; d) near-maximum heart rate of 175-180 beats/min, breathing is strained almost to the limit, such movement is usually called a high-intensity mode. The skier is able to increase the intensity only for a very short period; e) the maximum heart rate is about 200 beats/min or more, breathing is extremely excited, the mode is at its limit. The skier is able to move at this intensity (without reducing it) only for a short time.
Intensity levels reflect processes occurring in the body. So, in the pulse zone of 120-150 beats/min, work occurs with aerobic support of work, with a pulse of 160-175 beats/min (developmental mode) mixed support of work, and at 175-185 beats/min. mixed provision of work with most of the inclusion of anaerobic processes. All this must be taken into account when planning the intensity of skiing. At the same time, in the training of skiers in any discipline (racers, slalom jumpers), intensity can be assessed by the density of classes, the power of exercises, etc. During exercise, increasing or decreasing intensity can be done in two ways: first, by changing the speed of movement and effort; the second - by changing the density of the lesson (changing rest intervals in one direction or another, changing the number of exercises included in the lesson). These methods, with some convention, can assess the intensity of not only a single exercise, but to some extent the entire training session.
Thus, there is a close relationship between duration and intensity, which cannot be ignored when planning load components. This is especially important in the training of young ski racers, since a significant increase in both components at once or one of them can lead to overwork and even more significant overload, which is dangerous during the period of development of the body of adolescents, boys and girls.
3. The duration of rest intervals between the run segments (loads, exercises) is very important and largely determines the magnitude and nature of the shifts occurring in the body of skiers under the influence of training loads. The direction of the load also depends on this component (which is very important). By changing the rest interval, you can significantly vary the direction of the load and achieve the desired (planned) changes in the body of skiers (with the same indicators of the duration of work and its intensity). Deviation of the rest interval from the planned one can lead to the fact that the immediate training effect (desired) is not achieved, and the direction of the load turns out to be completely different. When determining the rest intervals between individual repetitions, it is necessary to take into account the length of the segments and the intensity of their passage, as well as the age and preparedness of the skiers. It is also necessary to take into account that the recovery of various indicators (pulse, respiration, blood pressure, etc.) after exercise does not occur simultaneously and the speed of recovery also changes (in the beginning, immediately after the exercise, recovery is faster, and then slows down). To a certain extent, when setting the duration of rest, coaches are guided (among other indicators) by the well-being of skiers, their readiness for each subsequent run of the distance. Basically, repeated exercises are planned with more or less partial recovery from previous work, but this largely depends on the tasks of a particular training session.
4. The nature of rest (passive or active) between individual repetitions has a noticeable impact on the direction of the load on the skier’s body and the magnitude of the shifts. In this case, it is necessary to take into account the size of the distances covered and the intensity of movement. In the summer, in accordance with the training objectives, you can also plan passive rest (although, strictly speaking, there is practically no purely passive rest during training at any time of the year). In winter, with low temperatures and sometimes wind, passive rest without a warm room is unacceptable. Therefore, the rest interval in winter is always filled with skiing of varying intensity along the track or in separate circles. This intensity can vary from weak to moderate.
5. The number of repetitions of segments or exercises largely influences the shifts that occur in the body during training and its responses. At the same time, the total effect of the training session as a whole depends on the number of repetitions. During interval training at moderate intensity, a greater number of repetitions allows you to maintain a high level of responses (cardiovascular and respiratory systems). However, with repeated repetitions, further increases in intensity can quickly lead to significant oxygen deprivation and refusal to work at that intensity.
All of the listed load components are closely related to each other, and sometimes a change in at least one of them leads to a significant change in the direction of the load and its magnitude. When planning a load, a coach can vary almost all five components, which significantly expands the possibilities of influencing the level of development of individual physical qualities and the sports performance of cross-country skiers.
Training methods
The uniform method is characterized by long and continuous implementation of the training load in cyclic exercises (running, moving on roller skis, skis, etc.) without changing the specified intensity from the beginning to the end of the work. Considering the peculiarities of cross-country skiing, when the intensity of work, as a rule, increases when overcoming climbs, and drops to almost zero when descending, the term “uniform” is very relative. Under these conditions, maintaining a given intensity can be not only difficult, but sometimes simply impossible. In this case, the concept of “uniform” is somewhat arbitrary - it characterizes only the general focus of the work. Skiers with this task try to move as much as possible with the same intensity.
With the uniform method, skiers can move with different (pre-planned) but constant intensity - weak, medium, and sometimes strong (the main thing is to maintain it throughout the entire movement).
This makes it possible to use the uniform method to solve various problems, but most often it is used to develop general endurance. At the same time, it is used when moving over slightly rough terrain and plains (where it is easier to maintain “uniformity” of the load). In the transitional and preparatory periods, it is used at the beginning to gradually increase performance. For this purpose, you can use a variety of cyclic means: running, roller skiing, swimming, rowing, cycling, etc. On snow, the uniform method is widely used when studying and initially improving the technique of skiing, when restoring motor skills that were partially lost during the snowless season, as well as for gradually “getting involved” in work in specific conditions on the first snow (i.e. increasing overall performance). In training beginners, the uniform method is used much more often than in training skilled skiers. But sometimes even the strongest skiers use the uniform method as a means of active rest between intense and volumetric loads on individual training days, as well as after intense competitions. The uniform method can also be used to develop special endurance; in this case, the intensity increases, but the duration of work is reduced.
The variable method consists of gradually changing the intensity while covering a given distance on skis over a period of time. A distinctive feature of this method is a smooth change in intensity - from average and sometimes to near-maximum, as well as the absence of strict restrictions on the time of intensity change. When planning the use of the variable method, the coach gives the skier a task, indicating only the total mileage (time) of the training, as well as the number of accelerations and their length for passing with an increased (given) intensity.
The start of each acceleration, as well as their distribution along the distance, is determined by the skier from his own well-being, as well as the terrain (as a rule, accelerations are performed on uphill slopes). With increasing training, the intensity of acceleration and the entire load as a whole gradually increases, but there is practically no limit.
At the same time, based on the training objectives, the coach can give precise instructions on the number of segments, their intensity and distribution along the distance. The specific relief of the training circle of the distance is also taken into account. For example, on a standard 3-kilometer training circuit, you plan to complete all the climbs (of any length and steepness that are included in the circuit) at a strong intensity. In this case, the descents are rest intervals, and the plain sections are run at medium intensity.
When assessing the load, the total mileage covered during the lesson, the number of accelerations in climbs and the mileage (sum) covered in accelerations are taken into account. The variable method makes it possible to vary the magnitude and nature of the load extremely widely depending on age, training tasks, level of training of ski racers, etc.
Depending on the intensity and other components, the variable method can be aimed at developing specific or general endurance. To a certain extent, with appropriate changes in the components, it can also contribute to the development of speed, but this is not its main purpose (speed is better developed by a repeated method).
The alternating method, due to its significant versatility, is quite widely used by cross-country skiers of any qualification and age (beginners-youths and adult athletes of the highest ranks).
The repeated method consists of repeatedly passing given segments with a set intensity. All these parameters are planned in advance by the coach. However, the rest interval between repetitions is not strictly regulated; sometimes its duration is determined by the athlete’s well-being. In any case, it should be sufficient for recovery so that the skier can repeat each subsequent segment with a given intensity. The intensity of the passage is planned based on the assigned tasks.
The repeated method over short periods is used mainly to develop speed (speed). In this case, the intensity of passage is maximum. However, the repeated method can be planned so that it contributes to the development of special endurance, in which case the length of the segments is increased and the intensity is reduced to strong. This method for developing these qualities has become widespread at almost any stage of training in the annual cycle and in long-term training.
The number of repetitions in one lesson depends on the tasks, as well as on the age and preparedness of the skiers, etc., and the length of the segments and rest intervals remain, as a rule, constant. When preparing for certain distances (with the development of special endurance), the total amount of distances covered in one session can be two-thirds for races of 10 and 15 km and about half of the distance for 3 km.
When developing speed, repetition of segments usually continues until the athlete is able to maintain maximum speed. In the event that the speed decreases quickly (after several repetitions), which usually happens among beginners and skiers of lower ranks, it is advisable to use serial repetition of segments in order to achieve the required (sufficiently large) volume of training load. In this variant, after several repetitions, the rest interval noticeably lengthens. Then a series of runs is performed again with a set (regular) rest interval. Multiple series can be completed this way. In winter conditions, rest between repetitions is carried out in the form of slow movement, preferably in a place sheltered from the wind. This allows, on the one hand, to provide the athlete with rest, and on the other hand, slow movement maintains the excitability of the central nervous system. In this case, the skier can begin a new run of the segment immediately at full speed.
With the development of special endurance, rest is usually reduced, and sometimes skiers repeat each subsequent segment against the background of some under-recovery, which, naturally, not only increases the load, but also gives a greater effect for the development of this quality. Before starting to develop special endurance using the repeated method, it is advisable to conduct several training sessions to develop quality using the variable method. However, all this should be based on the preliminary development of general endurance using uniform and variable methods.
The competitive method is the conduct of classes or a control competition in conditions as close as possible to the conditions of the most important competitions of the season. It is characterized by competitive intensity and requires the skier to fully mobilize all his capabilities. At certain stages of preparation, this method can play the role of the main form of training (preparation), for example, during the period of getting into sports shape shortly before the main starts of the season or in the periods between important starts of the season, when they are separated by a significant period of time. In such cases, the competitive method is used to maintain a high level of sports form (readiness). Competitions, upon reaching a certain level of fitness, play an important role in the development of the special preparedness of skiers, further improvement of technique and tactics, in the development of special volitional qualities, and most importantly, in achieving the highest sports form.
Competitions are of great importance for the further improvement of the skier-racer, gaining experience in fighting with various opponents and in various conditions. However, in the training of young skiers, the competitive method is used to a limited extent. Here it is very important to devote most of the time to technical and physical preparation.
The interval method is characterized by repeated passage of distance segments with strictly established rest intervals.
When training with the interval method, the skier moves continuously along the track (circle), alternating areas with reduced and increased intensity. The intensity (increased) is controlled by heart rate. In each session it is constant, but from training to training it can vary from strong to near-maximum. The length of the sections covered with increased intensity depends on the tasks assigned to this lesson, the age and preparedness of the skiers. However, shortened (or medium-length) segments are most often used.
Precise regulation of the duration of rest (reducing intensity) in various workouts allows the trainer to change the direction of the load and the magnitude of the impact. The interval method is used to develop special endurance. It is most often used in training qualified skiers and only after a certain level of development of general and special endurance has been achieved through the use of other methods - alternating and repeated.
Strictly limited rest intervals (no more than a set time) create a certain mental tension. Sometimes each subsequent segment, completed with increased intensity, has to begin against the background of some under-recovery. This “rigidity” of the interval method somewhat limits its use in training young men.
Training with this method should be carried out under strict control of intensity by counting the pulse immediately after segments walked at increased intensity at the end of the rest intervals. Immediately after the end of intense work, the pulse rate should be in the range of 160-170 beats/min, and at the end of the rest - 120-140 beats/min. To increase the total volume of load in a training session, you can use the interval method in a serial version. In this case, the pulse rate at the end of the rest between series can be 100-120 beats/min.
Examples of interval training include: 1) alternating increased load (1.5-2 min) with decreased intensity (1-2 min); 2) increased intensity (4-5 min), decreased intensity (relative rest) (2 -2.5 min).
In the above options, this alternation is repeated many times while maintaining a constant rest interval. The number of repetitions depends on the training objectives, age, preparedness and qualifications of skiers, period and stage of preparation.
There may be other options for doing interval training. If, due to insufficient training, skiers are not able to maintain a given regime, then after several repetitions they can lengthen the rest interval by approximately 2-2.5 times, and then again switch to the planned regime (a combination of time periods of load and rest). This is the so-called serial version of the interval method. To accurately carry out the planned work, it is necessary to specifically select training circles with the required length of ascents and descents. Typically, intensive movement is planned when overcoming climbs.
The control method is used to test the readiness of a skier-racer at various stages and periods of the annual cycle. For this purpose, pre-planned tests are carried out on one or a whole set of exercises. Monitoring of the growth of preparedness and the level of development of individual physical qualities is carried out regularly throughout the year, but most often at the end of monthly training cycles or at the end of the stages of periods. In summer and autumn, such tests are carried out using a set of exercises to determine changes in the level of general physical and special training.
The set of control exercises includes various tests, but the main requirement for them should be that they reflect the level of development of all the most important muscle groups and other physical qualities. At the same time, the tests should also reflect the level of special preparedness.
During the snowless season, the following set of exercises can be used to assess the level of fitness of young cross-country skiers:
100 m run;
running 800-1500 m (depending on age);
pull-up on the bar;
lying push-ups;
lifting the body into a lying position (legs are secured);
standing long jump;
squatting on one leg (“pistol”);
simulation of an alternating move of 50 m uphill with a steepness of 5-6° (the speed and technique of overcoming the segment are assessed);
cross-country cross-country 2-3 km;
roller ski competitions over a distance of 3-5 km.
At certain stages it is not necessary to carry out the entire complex of tests; sometimes it is advisable to conduct control competitions using a reduced complex. It is advisable to carry out monitoring at standard (constant) intervals and under similar external conditions. In winter, control classes are held in conditions as close as possible to the main competitions of the season. If possible, the last control training should be carried out on the route of the upcoming competition.
Depending on the objectives, control training can be carried out at distances greater or less than the main competition. In places of constant training, it is necessary to lay 1-3 control (standard) circles and constantly use them for ongoing monitoring of the growth of skiers’ preparedness. These ongoing control tests should be part of the main training load for that day. Circles can be of different lengths, but they are laid over rough terrain. Usually their length does not exceed 1000-1500 m. If you constantly take into account the conditions of ski sliding and adhesion, for example, by the length of the run-out on a constant section and the stall angle, then you can compare the results of skiers with fairly high accuracy even in different years and thereby track the dynamics of the development of fitness . Sometimes, instead of passing a control lap once, it is advisable to carry out standard repeated training on the laps with precisely set rest intervals or taking into account the rest time and the speed of laps.

The physical training of a skier is aimed at developing the basic motor qualities (endurance, strength, speed, agility, flexibility) necessary in sports activities. At the same time, physical training is inextricably linked with strengthening organs and systems, increasing the overall level of functional training and improving the health of skiers. The physical training of a skier is divided into general and special.

General physical training (GPP), regardless of the type of skiing, has the main tasks - achieving high overall performance, comprehensive development and improving the health of skiers. In the process of general physical training, basic physical qualities are developed and improved. To achieve a high level of development of physical qualities and solve other problems of physical fitness, a wide range of various physical exercises are used. For this purpose, exercises from various sports are used, as well as general developmental exercises from the main sport - skiing. General physical training for young skiers is carried out approximately the same regardless of the intended future specialization. In the summer, for the purpose of diversified development, the training of young skiers widely includes exercises from other sports, mainly in the form of long-term movement - cycling, rowing, swimming, even running, various sports and outdoor games. The dosage depends on age, the stage of preparation in the annual cycle and many years of preparation, etc. In addition, a variety of exercises for the main muscle groups with and without weights are widely used to develop strength, jumping ability, flexibility, balance and the ability to relax. For qualified athletes and athletes, masters of sports, it is more specific and is built taking into account individual characteristics and the chosen type of skiing. But already at the early stages of training, it is very important to correctly select the means of general physical training and the methodology for their use in order to fully use the positive transfer of the developed physical qualities to the main exercise - skiing. This should not be understood as a complete convergence of GPP and SFP means. General physical training serves as the basis for further improvement of physical qualities and functionality.

Special physical training (SPT) is aimed at developing specific motor qualities and skills, increasing the functional capabilities of the body, strengthening organs and systems in relation to the requirements of the chosen type I of skiing. The main means of physical exercise are skiing and specially prepared exercises. Specially prepared exercises help to increase the level of development of the skier’s specific qualities and improve the technical elements of the chosen type of skiing. These include a variety of simulation exercises and exercises on simulators (movement on roller skis). When performing these exercises (during the snowless season), the muscle groups directly involved in skiing are strengthened, and the elements of skiing technique are also improved. Due to the fact that these exercises are similar to skiing both in motor characteristics and in the nature of effort, a positive transfer of physical qualities and motor skills is observed here.
Currently, one of the main means of special physical training of a ski racer is movement on roller skis. The expansion of its use is quite fair, however, a one-sided passion for roller skis and the complete exclusion of exercises from training are not able to completely solve all the problems of SPT. Therefore, in the training of a cross-country skier, mixed movement over rough terrain with alternating running and imitation of climbs of varying steepness and length should be constantly included in the training along with other exercises. The ratio of these funds depends on the level of preparedness of young skiers and individual muscle groups.

In winter, the main means of physical activity is skiing in a variety of conditions. Special physical training in the annual training cycle of a skier is closely related to other types of training - technical, tactical and special mental.

When building year-round training, as well as in the process of long-term training, a certain sequence and continuity are observed between various types of exercises, the use of which solves the problems of general and special physical training. At the beginning of the annual training cycle, most of the time is devoted to general physical training. As winter approaches, the ratio of funds changes in favor of TFP. The volume of exercises for this type of training gradually increases, but it is important from stage to stage to consolidate and maintain at the achieved level the skills acquired while studying the previous sections of training. Means of one type of training must be organically connected with the next type, while it is important to maintain continuity in the development and strengthening of individual physical qualities, muscle groups and systems. The ratio of GPP and SPP means and the dynamics of its change in the annual training cycle are influenced by the skier’s qualifications, his age and individual developmental characteristics in general and individual muscle groups, physical qualities, and the functionality of organs and systems. With age and increasing qualifications, the volume of general physical training funds gradually decreases and, accordingly, the volume of financial training programs increases. This ratio at various stages of a skier’s training, both in the annual cycle and in the process of long-term training, can change in one direction or another depending on the dynamics of the level of development of general physical fitness and physical fitness, but the general trend in changes in indicators remains unchanged. In general, the ratio of GPP and SFP funds is a purely individual issue. It all depends on the specific level of development of individual muscle groups, organs and body systems of young ski racers. Therefore, regardless of the stage of long-term training, even at the end of adolescence, the amount of general physical training funds can be very significant. The same picture can be observed among juniors, especially during the preparatory period.

Currently, one of the main means of special physical training of a ski racer is movement on roller skis. The expansion of its use is quite fair, however, a one-sided passion for roller skis and the complete exclusion of exercises from training are not able to completely solve all the problems of SPT. Therefore, in the training of a cross-country skier, mixed movement over rough terrain with alternating running and imitation of climbs of varying steepness and length should be constantly included in the training along with other exercises. The ratio of these funds depends on the level of training of young skiers and individual muscle groups.

In winter, the main means of physical exercise is skiing in a variety of conditions. Special physical training in the annual training cycle of a skier is closely related to other types of training - technical, tactical and special mental.

When building year-round training, as well as in the process of long-term training, a certain sequence and continuity are observed between various types of exercises, the use of which solves the problems of general and special physical training. At the beginning of the annual training cycle, most of the time is devoted to general physical training. As the winter period approaches, the ratio of funds changes in favor of TFP. The volume of exercises for this type of training gradually increases, but it is important from stage to stage to consolidate and maintain at the achieved level the skills acquired while studying the previous sections of training. Means of one type of training must be organically connected with the next type, while it is important to maintain continuity in the development and strengthening of individual physical qualities, muscle groups and systems. The ratio of GPP and SPP means and the dynamics of its change in the annual training cycle are influenced by the skier’s qualifications, his age and individual developmental characteristics in general and individual muscle groups, physical qualities, and functional capabilities of organs and systems. With age and increasing qualifications, the volume of general physical training funds gradually decreases and, accordingly, the volume of social financial support increases. This ratio at various stages of a skier’s training, both in the annual cycle and in the process of long-term training, can change in one direction or another depending on the dynamics of the level of development of general physical training and physical activity, but the general trend in changes in indicators remains unchanged. In general, the ratio of GPP and SFP funds is a purely individual issue. It all depends on the specific level of development of individual muscle groups, organs and body systems of young skiers -

Racers. Therefore, regardless of the stage of long-term training, even at the end of adolescence, the amount of general physical training funds can be very significant. The same picture can be observed among juniors, especially during the preparatory period.

^ Technical training

Technical training of a skier is the process of purposefully studying and improving the technique of moving on skis. Mastering modern technology, taking into account individual characteristics and physical fitness, allows you to achieve high results in your chosen type of skiing. A high level of sports results requires constant and in-depth work on improving technique throughout the entire period of active skiing. Plans for training skiers from beginner to skilled athlete should provide for continuity in mastering the technique. Even achieving the highest results does not mean that technical excellence has been achieved. In this case, the skier must continue to improve the technique of various elements and movements, and eliminate individual inaccuracies and errors.

In terms of long-term technical training, especially in adolescence, it is necessary to take into account that certain elements of skiing technique are not always available to schoolchildren due to the insufficient level of development of any qualities (balance, strength of individual muscle groups). In this case, schoolchildren master a somewhat simplified version of the method of movement. However, it is very important that the basis of the method is not distorted, so that when the level increases

(by developing the necessary qualities, it was possible to master other elements without relearning the entire method of movement. In addition, in many years of training, it is constantly necessary to adapt the equipment to the changing conditions of competitions (more thorough preparation of tracks, changes in their complexity, release of new equipment), to improve physical preparedness of cross-country skiers, etc.

Distinguish general And special technical training. During general technical training the skier masters the skills and abilities necessary in life and sports activities, receives and deepens theoretical knowledge in the field of the fundamentals of physical exercise techniques. This type of training is aimed primarily at mastering such skills, abilities and knowledge that will contribute to the study of skiing techniques. All this is the basis for special

^^^

In progress special technical training the athlete masters the technique of the chosen type of skiing: studies the biomechanical patterns of movement on skis and masters the necessary motor skills, bringing them to a high degree of perfection, taking into account individual characteristics. Training and especially the improvement of technique should be considered in close connection with the development of physical qualities. Increasing the level of general and especially special physical training allows us to further improve technology, raising it to a new level of development. There is also a feedback: new versions of technology require, in turn, an increase in the level of special physical training. In this case, it is necessary to use special exercises aimed at developing precisely those muscle groups that are more involved in the new element or at increasing the level of some qualities (swing speed, repulsion force, etc.).

^ Theoretical preparation

Theoretical training is an integral part of the entire skier training system and is carried out during the educational and training process. It is conducted in the form of specially organized lectures, discussions and theoretical classes. In addition, some theoretical knowledge can be imparted to skiers during training sessions. It is also necessary to provide for independent study of specialized literature on various issues of skiing and other sections of theoretical training. The content of theoretical training varies significantly depending on the preparedness of the general outlook and age. It is necessary to provide for the study of the following topics and issues: the domestic system of physical education, patent

Riot education of athletes, education of moral and volitional qualities, teaching and training methods, technique and tactics of the chosen type of skiing, hygiene during physical exercises and skiing, medical supervision and self-control during skiing, athlete’s regimen (daily regimen, food and sleep hygiene, hardening), self-massage and massage, injury prevention, etc.

Particular importance is attached to the study of the theory of the chosen type of skiing. It is necessary that skiers know the rules of the competition well, be able to keep a training diary and analyze the lessons and training process. Of great importance is the study of the basics of training methods - planning year-round training in cycles, stages and periods, long-term planning, as well as methods for developing physical qualities (endurance, strength, speed, agility, flexibility) in relation to the chosen type of skiing. In addition, skiers study the basics of the technique of moving on skis from the standpoint of biomechanics, which allows a scientifically sound approach to the analysis of technology and the methodology for its study and improvement.

In adolescence, from the entire scope of the theory, it is necessary to provide the first information on the hygiene of activities and clothing of a skier, as well as a minimum of knowledge on technology, teaching methods and training. The volume and depth of theoretical information provided to young skiers increases from year to year. In adolescence, it is necessary to instill the skills of independently maintaining a training diary, which is very important in the system of long-term training of a skier-racer. Long-term records will allow for a qualitative analysis of all training and improve the system for planning and managing the individual training of an athlete. The coach must teach young men to keep detailed and systematic records, including all subjective and objective data: on tolerance to loads of various types, well-being during training and during recovery, data from pedagogical control (results of tests and control exercises) and medical examinations , as well as the results of all competitions. The trainer must regularly check the completion of the training diary.

To obtain theoretical knowledge, it is very important to accustom schoolchildren to independent study of literature. It is necessary to regularly recommend popular and methodological literature accessible to their level of understanding. Monitoring this can be done in the form of an interview, test questions and group discussion.

^ Tactical training

An athlete's tactics is the art of competing with an opponent. In skiing, in some cases the athlete does not fight a specific opponent, A sets a goal - to achieve the highest possible result (at a given level of training). Winning a competition or achieving the highest possible result, all other things being equal, largely depends on the level of tactical skill of the skier. Having mastered the tactics of conducting a competition, an athlete can better use his technical capabilities, physical fitness, volitional qualities, all his knowledge and experience to defeat his opponent or achieve maximum results. In skiing, this is especially important, since competitions sometimes take place in unusually variable conditions of sliding and terrain. Studying the conditions allows you to widely apply a variety of tactical options. Tactical training of a skier consists of two interconnected parts - general and special.

^ General tactical training involves the acquisition of theoretical information on tactics in various types of skiing, as well as in related cyclic disciplines. Skiers gain knowledge on tactics during special classes, lectures and conversations, while observing competitions with the participation of the strongest skiers, watching filmgrams, film clips and films, as well as through independent study of literature. In addition, experience and knowledge are accumulated during training sessions, competitions and analysis.

^ Special tactical training - this is the practical mastery of tactics in false races by using ski moves depending on the terrain and sliding conditions, distributing forces along the distance and drawing up a schedule for its passage, choosing lubrication options depending on external conditions, individual characteristics of athletes etc. Special tactical training is carried out during training sessions and competitions.

When studying tactics, it is necessary to study the experience of the strongest skiers, which will allow you to master a wide range of tactical options and use them taking into account your capabilities. Direct tactical preparation for certain competitions requires familiarization with the conditions and location of their holding. This includes studying the terrain, the condition and possible changes of the ski track during the competition, taking into account the starting number and expected weather changes. All this is studied the day before

Start when viewing distances and allows you to develop tactics for upcoming competitions, taking into account specific conditions, the prospects of the enemy and your capabilities. At the end of the competition, it is necessary to carefully analyze the effectiveness of the tactics used and draw conclusions for the future.

The tactical skill of a skier is based on a large stock of knowledge, skills and abilities, as well as his physical, technical, moral and volitional preparedness, which allows him to accurately carry out his plan and make the right decision to achieve victory or a high result.

Mastering methods of movement and using them depending on external conditions and individual characteristics are of greatest importance in the tactical training of a skier-racer. In conditions of satisfactory and poor gliding on the plain and on slopes of varying steepness, alternating two-step and sometimes alternating four-step moves are most often used. In addition, an alternating four-step stroke is used on deep ski tracks, when pushing off with poles is difficult. On gentle slopes, simultaneous moves are widely used - simultaneous one-step and two-step; stepless - most often on icy, rolled sections of the ski track and on slopes of medium steepness. With good and excellent gliding, alternate two-step and simultaneous moves are widely used, but at the first opportunity, preference should be given to simultaneous moves, since they provide an advantage in speed with a noticeable saving of force.

Currently, the strongest skiers, due to the high level of physical (speed-strength) and functional training, and also because the routes of modern cross-country skiing are prepared very carefully (by machine), the arsenal of ski moves used in competitions have narrowed somewhat . Skiers began to use methods of moves that, first of all, ensure high speed of movement in various conditions - alternating two-step, simultaneous (stepless and one-step). Simultaneous two-step is rare, and alternating four-step is almost never seen.

However, less skilled skiers still use all methods of movement, which ensures a fairly high speed of movement in any conditions, even on soft and insufficiently prepared skiing, for example, at small-scale school competitions. The choice of move largely depends on the degree of mastery of it and on the individual characteristics of the skier - the strength of the muscles of his upper limbs and torso. The speed of movement largely depends on the combination

making moves and choosing the moment of transition from move to move depending on the state and microrelief of the ski track and sliding conditions. All this is studied during training sessions.

One of the main methods of teaching tactics is the repeated passage of distance segments, specially selected depending on the tasks of tactical training and varying in length and terrain. The segments are selected in advance for each lesson, taking into account the contingent and preparedness of the students. When training with beginners, it is sometimes advisable to use the passage of segments behind a leader - a qualified skier who has a good command of ski moves and knows how to use them depending on external conditions. In this case, the trailing skier copies the leader during the transition from move to move. In the future, the conditions for studying tactics become more complicated.

Speed ​​on a slope largely depends on the correct choice of descent position. A low stance provides the least air resistance and allows you to rest a little, but on difficult terrain it is not advisable to use a low stance, as this does not allow you to quickly make turns and makes it difficult to overcome unevenness. On long and very gentle slopes, when the use of a low stance does not increase speed, it is better to move at the same time without a step.

The second important point in tactical training is the ability to correctly distribute forces over a distance. It is known from practice that evenly traversing the route is most advisable for achieving high results in cross-country skiing, especially for beginners. But on rugged routes of varying complexity it is impossible to achieve uniform speed, so it is advisable to strive for relative uniformity, for optimal intensity, taking into account the topography of the route. Sometimes the terrain of the trails forces you to put in maximum effort in the first half of the distance, if it contains most of the climbs with a general upward tendency (in such cases, the second half of the distance is relatively easier, since it has more descents). With such terrain and tactics, gaining time in the first half makes it possible to create a reserve in front of the opponents, which will be difficult for them to liquidate on the descents. This example speaks of the importance of drawing up a tactical plan taking into account the terrain.

During training sessions, it is necessary to conduct tactical exercises, where skiers master techniques of fighting with an opponent who is in direct visibility (start in one or an adjacent pair, joint start), as well as with opponents who start much earlier or later. In such cases they

They are guided by the trainer’s information about the time it takes to complete individual sections of the distance.

The ability to distribute forces is acquired in the process of training sessions, in which the time spent covering distance segments and the heart rate on climbs, descents and on the plain are controlled. By comparing personal feelings with these objective indicators, the skier masters the ability to control his performance.

The growth of tactical skill is inextricably linked with the level of development of the skier’s physical and volitional qualities. During training, it is advisable to first increase the skier’s functional capabilities in relation to the requirements of tactics, and then try to implement the planned plan. Thus, when fighting an opponent who is in direct contact (during a general start), an attempt to break away from him through repeated accelerations can lead to the opposite result if the athlete himself is not prepared to move at a variable pace after a sharp start. Therefore, before attempting to implement this tactical option, it is necessary to increase the skier’s functional capabilities in relation to this tactical technique. In the course of targeted preparation for the main competitions of the season, it is necessary to carefully plan participation in competitions of various sizes with specific tasks for each competition. You should not set the goal of mandatory victory at all competitions, especially if the calendar is oversaturated with various starts. It is also impractical to constantly meet with all your main rivals. Usually there are 3-4 starts (at qualifying competitions) when it is important to achieve victory or show a high result. At other competitions they test their preparation and various tactics. The total number of starts and especially before the main competitions depends on the age and qualifications of the skier. Naturally, with the beginning of the period of the main competitions, the task is set - to show a high result or achieve victory at each of them. A prerequisite for the growth of tactical skill is the analysis of past competitions. It is necessary to evaluate the effectiveness of the tactics used and draw conclusions for the future.

When teaching young men ski racing tactics in the first years of training, the following tasks must be solved:

1. 
   To teach schoolchildren the correct choice of methods of movement depending on external conditions and individual data.
2. 
   To develop a sense of speed in students.

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All these tasks are solved during group and individual lessons, starting from the first year of study. Gradually the tasks become more complicated. Training in tactics goes in parallel with mastering technology and increasing the level of preparedness.

^ Basic means of training ski racers

IN In the process of many years of training a skier, an unusually wide range of different exercises are used to develop volitional and physical qualities, teach technique and tactics, and increase the level of functional training. Each of the exercises used has a diverse effect on the skier-racer’s body, but at the same time, the solution to certain training tasks depends on the targeted use of certain exercises. The precise choice of exercises during teaching and training largely determines the effectiveness of many years of training at all its stages. In all cases, the selection of exercises should be based on the interaction of skills during training and physical qualities during training, using their positive transfer from one exercise to another.

In cross-country skiing, when selecting exercises, it is necessary to take into account the greater or lesser transfer of skills and qualities from the various exercises used to the methods of skiing.

All physical exercises used in training skiers are usually divided into the following main groups:

1. 
   ^ Exercises for the main sport of skiing - ski racing, chosen as a subject of specialization. This group includes all methods of skiing (skiing, descents, ascents, turns, etc.). All these exercises are performed in different variations and using a variety of methods.
2. 
   ^ General developmental exercises, which, in turn, are divided into two subgroups: a) general developmental preparatory; b) exercises from other sports.

General developmental exercises are used in training young skiers, as well as beginners and lower-ranked skiers. The second subgroup includes exercises from other sports (athletics, rowing, sports games, swimming, etc.). These exercises are used mainly in the snowless season to develop the physical qualities necessary for a skier. Exercises are selected so that the greatest positive transfer of physical qualities is observed from the type used to the main type - cross-country skiing. Thus, to develop endurance, cross-country running is used; to develop strength endurance - long rowing; for the development of dexterity, coordination of movements and speed - sports games (basketball, handball, football), etc.

3. ^ Special exercises are also divided into two subgroups: a) specially preparatory; b) specially leading. Specially preparatory exercises are used to develop physical and volitional qualities in relation to cross-country skiing. Specially leading exercises are used to study the technical elements of skiing.

The group of special exercises includes exercises that selectively affect individual muscle groups involved in certain movements, methods of skiing (for example, pushing), as well as a wide range of simulation exercises (in place and in motion) . Imitation exercises can be used both to improve a single element of technique, and for several elements (in combination). The use of simulators (movement on roller skis) significantly expands the possibilities of the impact of special exercises. The range of special exercises used in training skiers is currently quite wide. At the same time, it should be noted that the same exercises (for example, simulation exercises and movement on roller skis), depending on the assigned tasks and application methods, can be used both as preparatory and introductory exercises. At the beginning of the preparatory period, simulation exercises, used in a small volume, are used as a means of training and improving elements of technique. In autumn, the volume and intensity of these exercises increases, and they contribute to the development of special qualities.

It is especially important to select general developmental exercises in accordance with the characteristics of the chosen sport - cross-country skiing. In the training of skiers, a wide range of exercises has developed, which are classified according to their primary effect on the development of individual physical qualities. This division is somewhat

conditionally, since when performing exercises, for example, on speed, other qualities also develop, in particular muscle strength. Long-term performance of various exercises to some extent helps to increase the overall level of endurance.

Exercises to develop endurance: 1. Middle and long distance running (track and cross). 2. Mixed movement over rough terrain (alternating walking and running, running and simulating climbs). 3. Rowing (kayak, folk, academic). 4. Medium and long distance swimming. 5. Cycling (road and cross), etc. All exercises to develop endurance are performed with moderate intensity and duration depending on the stage, period, age and preparedness.

^ Exercise to develop strength: 1. Exercises with weights with your own weight: a) bending and straightening the arms while lying down and on the uneven bars; b) pull-ups on the crossbar and rings; c) transition from hanging to point-blank range on the bar and rings (by force); d) rope climbing without the help of legs; e) squatting on one and two legs; f) raising the legs in a lying position or hanging on a gymnastic wall - in a corner and, conversely, raising the torso in a lying position, legs are secured. 2. With external weights (barbell, weights, dumbbells, medicine balls, stones and other auxiliary objects): a) throws, jerks, pushes and presses of these objects with one or two hands in different directions; b) rotational movements of the arms and body (with objects) and bending (with objects). 3. Resistance exercises with a partner (various movements of the arms, torso, etc.), moving on hands in support, the partner supporting the legs, jumping in the same position, etc. 4. Exercise with resistance against elastic objects (rubber shock absorbers and bandages, expanders) in various positions, various movements for all muscle groups. 5. Exercises on simulators. A variety of exercise machines are used with pull-downs through blocks and weights for all parts of the body and muscle groups in various positions.

The amount of weights, number of repetitions, rest intervals and combination of exercises are selected depending on the gender, age, preparedness and qualifications of skiers and the level of strength development of individual muscle groups (to eliminate developmental deficiencies for each skier individually).

Exercises to develop speed: 1. Short distance running (30-100 m). 2. High and long jumps from a place (single, triple, five, etc.) and from a run. 3. Sprinter running exercises. 4. Sports games.

All exercises to develop speed are performed at maximum speed (intensity), the number of repetitions before it begins to decrease, and also depending on the age and preparedness of the athletes.

Exercises to develop agility: 1. Sports games. 2. Elements of acrobatics. 3. Jumping and jumping exercises with additional movements, turns and rotations. 4. Special exercises to develop coordination of movements.

When developing agility, it is necessary to constantly update sets of exercises, since they have the necessary effect only as long as they are new for the athlete. The use of mastered exercises does not contribute to the development of dexterity and coordination of movements.

^ Exercises to develop flexibility: 1. Flying and springy with increasing amplitude (for arms, legs and torso). 2. The same with the help of a partner (to increase the amplitude).

All exercises for developing flexibility are used many times, repeatedly with a gradual increase in amplitude; it is better to perform them in series of several repetitions each. Particular attention should be paid to the development of flexibility in adolescence, from approximately 11 to 14 years of age; it develops most easily at this time.

Exercises to develop balance: 1. Swinging and rotational movements (for the arms, legs and torso), as well as squats on a reduced support. 2. The same on an elevated support. 3. The same on an unstable (swinging) support. 4. Walking, running and jumping on the same types of supports. 5. Special exercises for the development of the weight-tibular apparatus.

Special exercises are also used on a large scale to develop this quality and improve the functions of the vestibular apparatus: tilting the head forward, backward, right, left; circling and turning the head (2 movements in 1 s), rapid movements of the head in various positions (2-3 movements in 1 s); turns 180 and 360° in place and in motion; bends and circular movements of the body, somersaults forward, backward to the sides, the same repeatedly, followed by jumping up and turning 90-180° in a jump and other exercises of a rotational nature. In addition, various types of simulators are used (on an unstable, rotating, swinging, rolling support) that both develop balance and strengthen joints.

To develop speed and strength qualities, various jumping And jumping exercises- repeated standing jumps, on one and two legs, from various starting positions (from a deep squat on the entire foot or on the toes)

in different directions (up, forward, up a slope or stairs, jumping onto an obstacle, over low barriers, into the depths from a curbstone or cliff, etc.). All jumping exercises can be performed with weights. When performing jumps, it is very important to achieve the highest possible speed of take-off. To develop speed-strength qualities, it is advisable to perform some jumping exercises at maximum speed for a while, for example, jumping on two legs on a segment of 10 or 20 m , the same, but with overcoming 5 barriers 80 cm high, etc. To develop the speed-strength qualities of the muscles of the arms and shoulder girdle, various exercises are used with external weights (medicine balls, cannonballs, dumbbells), as well as weights with your own weight. The amount of weights in different exercises and for different muscle groups varies from small (25 or more repetitions) to medium (13-15 repetitions), but is never large and extreme. All exercises are performed in a dynamic manner - with high ( speed available for the amount of weight. It is possible to use various shock absorbers and expanders that bring the exercise closer to the nature of movements in skiing. But the amount of effort and speed of movements during the development of speed-strength qualities in these exercises should exceed what is usual for moving on skis. An imitation of lifting with or without poles, but performed at a high tempo, can be considered a speed-strength exercise. In addition, it is possible to perform imitation exercises with weights. In this case, repeated exercises should alternate with imitation of the usual ones, without weights.

Complexes are made from the listed groups and example exercises. It is necessary to take into account that the conditions under which the exercise is performed can change its focus and the final effect of its application. So, running at high speed on a flat area (on a track) develops speed, and running uphill helps develop muscle strength.

In the training of cross-country skiers, against the general background of high development of strength, power endurance, speed, agility and flexibility, the main attention is paid to the development of general and special (speed) endurance and speed-strength qualities. Special exercises are widely used in training athletes in various types of skiing. In cross-country skiing, simulation exercises and movement on roller skis are used to improve the technical elements of skiing. Skiing in the summer using snow substitutes is not widespread.

To develop physical qualities and improve performance, athletes of all specialties partially use exercises from related types of skiing: racers use exercises from slalomists and ski jumpers, and vice versa.

In preparing young ski racers to learn and improve the technique of movement and in developing physical qualities, the same means (exercises) are basically used as in the training of adult skiers. The main difference lies in the scope of application of certain exercises. For example, adolescent beginners use a wide range of general developmental exercises and fewer exercises to develop special qualities; Gradually (with age and increasing level of preparedness) this ratio changes. The dosage of the exercises used depends on age, the level of development of certain qualities of general fitness and the stage of long-term training (tasks). When planning the use of exercises in adolescence, the principles of accessibility, systematicity, gradualism, etc. should be taken into account.

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The physical training of a skier is aimed at developing the basic motor qualities (endurance, strength, speed, agility, flexibility) necessary in sports activities. At the same time, physical training is inextricably linked with strengthening organs and systems, increasing the overall level of functional training and improving the health of skiers. The physical training of a skier is divided into: general and special.

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General physical training (GPP) Regardless of the type of skiing, it has the main tasks - achieving high overall performance, comprehensive development and improving the health of skiers. In the process of general physical training, basic physical qualities are developed and improved. To achieve a high level of development of physical qualities and solve other problems of physical training, a wide range of varied physical exercises are used. General physical training for young skiers is carried out approximately the same way, regardless of the intended future specialization. In the summer, for the purpose of comprehensive development, the training of young skiers widely includes exercises from other sports, mainly in the form of long-term movement - cycling, rowing, swimming, even running, various sports and outdoor games

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The dosage depends on age, the stage of preparation in the annual cycle and many years of preparation, etc. In addition, a variety of exercises for the main muscle groups with and without weights are widely used to develop strength, jumping ability, flexibility, balance and the ability to relax. For qualified athletes and athletes, masters of sports, it is more specific and is built taking into account individual characteristics and the chosen type of skiing. But already at the early stages of training, it is very important to correctly select the means of general physical training and the methodology for their use in order to fully use the positive transfer of the developed physical qualities to the main exercise - skiing. General physical training serves as the basis for further improvement of physical qualities and functionality.

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Special physical training (SPT) Aimed at developing specific motor qualities and skills, increasing the functional capabilities of the body, strengthening organs and systems in relation to the requirements of the chosen type of skiing. The main means of physical exercise are skiing and specially prepared exercises. Specially prepared exercises help to increase the level of development of the skier’s specific qualities and improve the technical elements of the chosen type of skiing. These include a variety of simulation exercises and exercises on simulators (movement on roller skis). When performing these exercises, the muscle groups directly involved in skiing are strengthened, and the elements of skiing technique are also improved.

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Currently, one of the main means of special physical training for a skier is movement on roller skis. The expansion of its use is quite fair, however, a one-sided passion for roller skis and the complete exclusion of exercises from training are not able to completely solve all the problems of SPT. Therefore, in the training of a cross-country skier, mixed movement over rough terrain with alternating running and imitation of climbs of varying steepness and length should be constantly included in the training along with other exercises. The ratio of these funds depends on the level of preparedness of young skiers and individual muscle groups. In winter, the main means of physical activity is skiing in a variety of conditions. Special physical training in the annual training cycle of a skier is closely related to other types of training - technical, tactical and special mental. Roller skis