Physical training of an athlete. The concept of the physical training of an athlete. Its role in modern sports. Issues for discussion
Topic: PHYSICAL PREPARATION OF ATHLETE
Lecture outline:
1. The concept of an athlete’s physical training. Value in modern sports;
2. Types, tasks and means of physical training;
3. The ratio of GPP/SPP in the annual training cycle and in the process of long-term training.
Physical training is a process aimed at strengthening and maintaining health, shaping the athlete’s physique, increasing the body’s functional capabilities, developing physical abilities - strength, speed, coordination, endurance and flexibility.
Modern sport places high demands on the physical fitness of athletes. This is due to the following factors:
The growth of sports achievements always requires a new level of development of the athlete’s physical abilities.
A high level of physical fitness is one of the important conditions for increasing training and competitive loads. Over the past 20-25 years, the load indicators in the annual cycle of the world's strongest athletes have increased 3-4 times.
Physical training is necessary for an athlete of any age, qualification and sport. However, each sport has its own specific requirements for the physical fitness of athletes - the level of development of individual physical qualities, functionality and physique. Therefore, there are certain differences in the content and methods of physical training in a particular sport, among athletes of different ages and qualifications.
There are general physical training (GPP) and special physical training (SPP).
general physical training– the process of comprehensive development of physical abilities that are not specific to the chosen sport, but one way or another determine the success of sports activities.
General physical training tasks:
1. Increasing and maintaining the general level of functional capabilities of the body;
2. Development of all basic physical qualities - strength, endurance, speed, coordination and flexibility;
3. Elimination of deficiencies in physical development.
By means of general physical training are exercises from your own and other sports.
SFP– a process aimed at developing physical abilities that meet the specifics of the chosen sport. At the same time, it is focused on the maximum possible degree of their development.
Objectives of the SFP:
1. Increasing the functional capabilities of organs and systems that determine achievements in the chosen sport;
2. Development of physical abilities necessary for this sport;
3. Formation of the physique of athletes, taking into account the requirements of a specific sports discipline. In the process of SPT, one should specifically influence those components of the physique on which success in the chosen sport depends and which can be purposefully changed using means and methods sports training.
Main by means of SFP athlete are competitive and special preparatory exercises.
The ratio of GPP and SPP means in an athlete’s training depends on the tasks being solved, age, qualifications and individual characteristics of the athlete, the type of sport, stages and periods of the training process, etc.
During the long-term training of an athlete, the ratio of GPP and SPP means, see Fig. 1.
The figure shows that as the athlete’s qualifications increase, the proportion of SPT funds increases and, accordingly, the volume of GPT funds decreases.
The change in the ratio of GPP and SPP means depending on the period and structure of the training year is shown in Table 1.
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https://pandia.ru/text/80/291/images/image010_6.gif" width="8 height=2" height="2"> 80
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Beginners 3rd category 2nd category 1st category m/s m/s mk
Sports qualification
Fig.1 Approximate ratio of general and special physical training means
in the process of many years of training athletes
Table 1
Approximate ratio of general physical training and physical training (%) in the annual training cycle of highly qualified athletes
Introduction
The general principles of developing a person’s physical qualities naturally apply to the physical training of an athlete, but it is also characterized by features arising from the specific laws of sports improvement. One of the main features is that the physical training of an athlete organically combines its two sides - general and special physical training.
The general physical training of an athlete includes the versatile education of his physical qualities, which are not limited to specific abilities demonstrated in the chosen sport, but one way or another determine the success of sports activities. This aspect of training plays a primary role in increasing the overall level of functional capabilities of the body, the comprehensive development of physical performance in relation to a wide range of various types activities and systematic replenishment of the athlete’s motor skills and abilities.
Although general physical training has certain identical features in various sports, this does not mean that its content does not depend at all on the characteristics of sports specialization. The fact is that general physical training should be built according to the laws of transfer of the training effect from preparatory exercises to competitive actions in the chosen sport. It is clear that general physical training must be structured in such a way as to make full use of positive transfer and, if possible, eliminate or neutralize negative transfer. This determines the characteristics of general physical fitness among representatives of various sports.
But this aspect of an athlete’s training does not become completely identical to special training, otherwise its role in the system would be lost. sports training, and ultimately throughout the entire system of comprehensive education.
Special physical training of an athlete is the development of physical abilities, which are a specific prerequisite for achievements in the chosen sport; it is aimed at developing these abilities to the maximum possible extent.
It is known that different sports require different abilities and (or) an unequal combination of certain abilities.
Naturally, in the process of practicing a chosen sport, it is necessary to selectively influence the abilities that meet its specifics in order to ensure the maximum possible degree of their development. This determines the essence of the athlete’s special physical training.
General and special training are two integral parts of an athlete’s comprehensive physical training. As will be seen from the further presentation, they are presented at all stages of the long-term process of sports improvement, but their ratio at different stages naturally changes.
1. General basics of physical training
Physical training of an athlete is usually called the development of physical qualities, manifested in the motor abilities necessary in sports. Physical training is associated with the development of motor abilities and provides the athlete with the opportunity to perform movements with the necessary speed, strength, duration, and also contributes to comprehensive physical development and health promotion.
General physical training serves to develop a complex of motor abilities that may not be directly included in competitive potential (such as aerobic endurance in a shot putter). However, thanks to general physical training, the athlete acquires the necessary supply of motor skills and abilities for subsequent technical training and provides himself with a level of performance that allows him to successfully carry out special physical technical and tactical training. For example, if a shot putter does not have a sufficient level of aerobic endurance, then he will quickly tire when performing a series of speed tests. strength exercises. The means of general physical training are general preparatory exercises.
Auxiliary physical training is built on the basis of general physical training and is focused on creating a special foundation necessary for effective implementation large volumes of work aimed at developing special motor qualities. Such training involves increasing the functional capabilities of various organs and systems of the body, improving nervous muscle coordination, increasing the ability of athletes to endure heavy loads, improving the ability to effectively recover after them.
Special physical training consists of developing motor abilities in such a way that provides the athlete with the opportunity to successfully perform in competition conditions. Therefore, special physical training is directly included in the competitive potential and therefore only affects the sports result. This type of training is carried out using special preparatory and competitive exercises.
2. Unity of general and special training of an athlete
One of the fundamental provisions of the scientific school of sports is expressed by the principle of unity of general and special training of an athlete. This principle is based on a dialectical understanding of the relationship between sports specialization and the overall diversified development of an athlete. The success of sports specialization is naturally associated with the progression of the athlete not only in the chosen sport, but also in many other respects, which is clearly demonstrated by the generalization of scientific data and best practices in sports practice.
Briefly put, the essence of the dependence of achievements in a chosen sport on the diversified physical development of an athlete is explained primarily by correlative interactions between various directions of morpho-functional changes that form the basis for the development of physical abilities (the so-called direct and indirect “transfer” of physical qualities). Since the organism is a single whole, the development of some of its properties cannot occur in isolation from the development of others. Moreover, interactions can be both positive (when the development of some properties enhances others) and negative (when the progression of some properties is to the detriment of others). In this connection, the following pattern is of fundamental importance: for maximum development of individual physical abilities, it is necessary to increase the overall level of functional capabilities of the body. No matter how narrow the subject of sports specialization may be, improvement in it is one way or another determined (in the vast majority of sports) by the diversified physical development of the athlete, although the ratio of the degree of development of various physical abilities in each case has its own characteristics. One-sided specialization, when this pattern is ignored, therefore contradicts the natural development of the organism. Temporarily, such specialization may be accompanied by an increase in sports results, sometimes even significant, but in the long term it turns out to be losing, and not only in terms of sports. Thus, according to recently obtained biological data, the constant exploitation of a narrow range of functions, conflicting with the laws of plastic renewal of the body’s structures, can, in extreme cases, lead to pathology. The importance of the diversified development of an athlete for improvement in his chosen sport is determined, further, by the patterns of formation and improvement of motor skills (the so-called “transfer” of motor skills). From the general mass of accumulated knowledge about these patterns, it is known that complex motor skills, such as sports, arise on the basis of previously acquired forms of coordination of movements and include them as their prerequisites. In the process of mastering a variety of motor coordination, not only such prerequisites are expanded, but also the ability to further improve in motor activity - trainability - develops. Therefore, in principle, the wider the range of motor skills and abilities mastered by an athlete (of course, within certain limits, depending on the characteristics of the sports specialization), the more favorable the preconditions for the formation of new forms of movements and improvement of previously mastered ones.
So, a number of patterns of progression in sports require that training, while ensuring the maximum degree of improvement of the athlete in his chosen specialization, simultaneously contributes to his comprehensive physical development and general “motor” education. There is no formal-logical contradiction in the requirement to harmoniously combine comprehensiveness and in-depth specialization, but there is a real internal dialectic of the development process. There is also no doubt that the degree of sports improvement depends on the general cultural growth of the athlete, his spiritual wealth, and the diversified development of intellectual and other abilities. A rational system of sports training organically combines all aspects of an athlete’s upbringing.
The unity of general and special training in the Soviet school of sports is determined both by the noted patterns of sports improvement and by the cardinal requirements of the entire social system of education, aimed at the harmonious development of the individual and comprehensive preparation for socially necessary activities. Hence, the principle of the unity of general and special training of an athlete should be considered as a concrete expression in the field of sports of the general principles of comprehensive personal development and the connection of education with life practice. One of the main sources of this principle was the historical experience of forming programmatic and regulatory frameworks Soviet school sports As is well known, they organically combined the regulatory requirements of the Unified Sports Classification with the norms and requirements of the GTO complex, providing for broad general physical training, which largely determined the rapid growth of the sports movement in our country. The progressiveness of this experience was confirmed by its successful use in organizing the sports movement in other socialist countries.
Practically embodying the principle of unity of general and special training, it is necessary to keep in mind the following provisions that emphasize the nature of the relationship between these parties in sports training:
The inseparability of general and special training, as equally necessary aspects of sports training. It follows from the previous that none of these aspects can be excluded without prejudice to the prospects for sports improvement and the ultimate goals of using sport as a means of comprehensive education of athletes.
Interdependence of the content of general and special training. The content of special training depends on the prerequisites that are created by general training, and the content general training acquires certain features depending on sports specialization. This also lies in the unity of these aspects of preparation. Moreover, as paradoxical as it may sound, the general training of an athlete also specializes as his sports specialization deepens. It does not become special in the literal sense of the word, but is differentiated in certain components in relation to the characteristics of the chosen sport. The main point of specializing general training in the process of sports training is to use as fully as possible the effect of positive transfer of training (from general preparatory exercises to special preparatory and competitive ones) and eliminate or, in any case, limit the effect of negative transfer. This finds corresponding expression in the selection of general training means and methods of their use. This explains the differences in general training in each specific case of sports specialization, which are more pronounced the more different the sports are.
3. The irreducibility of general and special training and the need to observe a certain measure of their correlation in the process of sports training. The unity of general and special training must be understood as a unity that is not without contradictions (in the dialectical sense of the word). Not every ratio of these aspects in training will be useful for sports improvement. An excessively large volume of general training is associated with a decrease in the required volume of special training, and, consequently, its impact, expressed in the development of special training. On the other hand, an excessive reduction in the volume of general training for the sake of special one narrows the “base” of sports specialization, which in the end also adversely affects the growth of sports achievements.
This poses the problem of the optimal combination of general and special training - the problem of measuring their ratio. The complexity of the problem is due to the fact that, firstly, each sport makes its own special demands on the structure of the athlete’s preparedness (the necessary ratio of its components), and therefore on the structure of his training; secondly, a number of components of an athlete’s preparedness, especially physical, to a greater extent than others, depend on hereditary prerequisites and therefore are less amenable to targeted change, and this leads to individual characteristics of the relationship between general and special training; thirdly, the mutual influence of various components of an athlete’s preparedness (including the nature of the “transfer” of training) does not remain constant (strictly constant), but changes at different stages of training and in the process of the athlete’s age-related development. All this obliges, when determining the ratio of general and special training of an athlete, to take into account the specific level of his preparedness, individual and age characteristics, features of the chosen sport and stages of training. In sports methodology, some quantitative guidelines have now been developed for normalizing the ratio of general and special training at various stages of the year-round and long-term training process.
3. Education strength abilities
The concept of “strength abilities” has begun to be widely used in recent decades to concretize ideas about strength capabilities or strength as one of the physical qualities of an athlete. Studies have found that various types of strength manifestations (for example, in static conditions, in long running, in speed-strength exercises) in sports and in motor activity in general are often poorly connected or even negatively correlated with each other. This was the reason for differentiating the concept of “force”.
Strength abilities are needed in all major sports, but to varying degrees and in different proportions. In some sports, strength abilities themselves are required to a greater extent, in others - speed-strength, in others - strength endurance.
Actually, strength abilities are most definitely manifested in relatively slow movements with large external weights (for example, when standing with a barbell on your chest from a deep squat before pushing it out) and with isometric efforts (holding a barbell of maximum weight in static position, fixing the “cross” in support with the arms out to the sides on gymnastic rings, etc.). Strength abilities themselves are measured, in particular, by the weight of the weight being overcome, the time of maximum muscle tension (in static efforts) and the demonstrated mechanical force (the product of the amount of mass moved and acceleration in dynamic exercises). Strength abilities of this type are most required in weightlifting, wrestling, partly in artistic gymnastics (static elements) and similar sports exercises.
In general assessment of an athlete’s strength abilities, it is known that the criteria of absolute and relative strength. The first of them is characterized by maximum strength indicators measured by some method (dynamometer, weight of a raised barbell, etc.), regardless of the athlete’s own body weight. The second expresses the ratio of absolute strength indicators to the athlete’s own body weight. As an athlete’s body weight increases, the indicators of his absolute strength, in principle, increase, and the indicators of relative strength decrease. In sports where you have to deal with the movement of maximum weights or other burdens, the result especially or to a greater extent depends on absolute strength indicators. High indicators of relative strength are of decisive importance in sports that involve the athlete moving his body in space without additional external weights, as well as in those sports where you need to limit your weight within established weight categories (boxing, wrestling and weightlifting) .
Speed-strength abilities, as the term itself says, are manifested in actions where, along with strength, high speed of movements is required. Some of these speed-strength manifestations are called explosive power. This term denotes the ability to achieve the maximum force exerted during movements in the shortest possible time (assessed, in particular, by the speed-strength index - the ratio of the maximum value of force in a given movement to the time of reaching this maximum).
As a specific factor of some speed-strength abilities of an athlete, the so-called reactive properties of muscles are distinguished. They manifest themselves in movements that include an instant switch from a yielding to an overcoming mode of muscle work (during take-offs in a triple jump after landing with shock-absorbing flexion of the pushing leg), and are characterized by the fact that the power of overcoming forces increases under the influence of preliminary rapid “forced” stretching of the working muscles behind counting the kinetic energy of the moved mass (in the above example, the mass of the athlete’s own body weight in the shock-absorbing landing phase). Obviously, the development of these properties of the athlete’s motor apparatus largely determines success in track and field and acrobatic jumps, in the jumping elements of artistic gymnastics, figure skating skating, sports games, etc.
An athlete's strength endurance is the ability to withstand fatigue caused by the strength components of the load in a chosen sport. A measure of strength endurance can be the maximum (before a pronounced decline in performance) time spent working with weights, the weight of which is specified in relation to the characteristics of the chosen sport, or the largest amount of strength work that an athlete is able to perform within a given time. Since the level of requirements for actual strength abilities and endurance in different sports is significantly different, the specific characteristics of strength endurance in each sport have their own characteristics. In some sports that require extreme manifestations of strength, strength endurance is determined primarily by the degree of development of strength abilities themselves; in others, it depends to a greater extent on specific endurance factors. Moreover, the longer the duration of the competitive exercise and the lower its power, the greater the proportion of endurance factors.
In the process of sports specialization, a certain relationship between the levels of development of these strength abilities is formed - their structure. As far as the available data allow us to judge, it is different even among representatives of “close” sports. This must be taken into account when setting and implementing the goals of strength training for an athlete. Whatever sport an athlete specializes in, his training should include the development of his own strength abilities (actually strength training), speed-strength abilities and strength endurance, but in different ratios.
1 Methodology for developing personal strength abilities
If it is necessary to ensure a high degree of development of the athlete’s own strength abilities, a number of methodological approaches are used. To summarize, they can be reduced to two methodological directions, which are combined in different proportions depending on the characteristics of sports specialization.
The first direction (“extensive” methods). It is known that if an exercise loaded with some non-maximum weight is continuously repeated as many times as possible, the degree of muscle tension in the final phase of repetitions “to failure” will be maximum. And not only in subjective perception. A number of physiological characteristics of muscle functioning become approximately the same as when lifting maximum weight. One of the directions in strength training methods is based on this effect - the use of unlimited weights with a maximum number of repetitions. It is widely represented in a wide variety of sports, especially in the first stage of the preparatory period of training.
Methods corresponding this direction strength training can be conditionally called “extensive”. The training effect necessary for developing strength abilities is achieved by such methods mainly at the end of a relatively long series of repetitions (the previous part of the work is done “in vain”, if assessed from the standpoint of the impact on strength abilities), therefore more significant energy expenditure is inevitable than with other methods. methods of strength training. Nevertheless, extensive methods are quite justifiably used in sports training, in particular when it is necessary:
increase the physiological diameter of the muscles and the athlete’s body weight, which is an important prerequisite for maximum strength;
functionally prepare the athlete’s body for subsequent power loads of increased intensity (at the first stages of sports and at the beginning of the preparatory period of training cycles) and maintain the achieved level of general strength readiness;
ensure the development of not only one’s own strength abilities, but also strength endurance.
The maximum number of repetitions in one series (approach) when using extensive methods for developing one's own strength abilities is, depending on specific circumstances, approximately from 5 to 10-15 (which corresponds to 80-60% weight, counting from the maximum external weight ). If it is intended to increase strength capabilities without significantly increasing the athlete’s own weight, the number of repetitions in a series is usually limited to 4-6, accordingly increasing the weight of the burden. When there is a need to stimulate muscle hypertrophy, increase the physiological diameter of the muscles and the overall body weight of the athlete, the norm of repetitions in the series is approximately 8-12 (with a weight of 70-75% of the maximum). This dosage, judging by practical and literary data, creates favorable conditions for the activation of metabolic processes in the muscles, accompanied by increased synthesis of protein structures during the recovery period.
Other typical points for normalizing loads when using the methods under consideration are characterized approximately by the following parameters: the number of approaches in each exercise - 3 or more (depending on the number of repetitions in the series), rest intervals between them - 60-180 seconds, the number of types of exercises in a separate lesson - 2-3 or more, the number of classes in a microcycle - 2-4.
The second direction ("intensified" methods). The most important role in improving an athlete’s own strength abilities is played by the systematic overcoming of weights that require the utmost mobilization of his strength capabilities, i.e. weights that make it difficult to move with a force equal to or almost equal to the maximum force that an athlete is capable of exerting in a given state of his preparedness. The particular effectiveness of such weights as factors of strength training is physiologically explained by the fact that the intensity of the body's response to the action of an external stimulus is proportional, within certain limits, to the strength of the stimulus, which in this case is the degree of burden (the greater, for example, the weight of the lifted barbell, the greater the frequency of effector impulses and the number of muscle motor units involved in the work).
Methods of strength training based on the use of maximum and near-limit weights can be called “intensified”. They express the main trend in the methods of developing strength abilities in a number of sports that require extreme manifestations of strength, and are among the main ones in other sports, when the tasks of significantly increasing the level of strength and speed-strength readiness of an athlete are solved. Within this methodological direction, it is necessary to distinguish between approaches associated with the use of dynamic, static (isometric) and combined modes of muscle tension.
Dynamic exercises with near-maximum and maximum weights. Most strength exercises are characterized by a dynamic mode, including when they are performed with extreme weights.
The main range of weights when using intensified methods is approximately in the range from 80-90 to 95-97% relative to the maximum. Less significant weights are introduced only as a “warm-up” or as a short-term switch during the exercise. Moreover, the number of preliminary approaches is relatively small (skilled athletes often have only 2-3, not counting the warm-up in the initial part of the lesson).
If the goal of higher development of strength abilities is pursued, the number of types of exercises with near-maximum and maximum weights can reach 6 or more in a separate training session; the number of approaches in each exercise is also 6 or more; the number of repetitions in each approach is small, as it is limited by large weights.
Rest intervals between approaches with such normalization of the load should ensure restoration of performance so that in the next approach it is possible to overcome a more significant burden, or at least cope with the same burden. In practice, they are about 3-5 minutes for qualified athletes (for “heavyweights” the intervals are, as a rule, longer than for lighter athletes). At intervals, if this is not prevented by acute fatigue, it is advisable to perform “relaxation” and “stretching” exercises that promote recovery during strength loads.
Although the main line of the dynamics of weights in the methods under consideration is to approach the maximum during the exercise, this does not exclude the advisability of some variation in the weight values. One of the common methods of variation is the dosage of weights in a series of approaches with “wave-like” deviations from the main training weight by 5-10%. This allows you to increase the total volume of the load and at the same time reduce the accumulation of fatigue, which occurs as the number of approaches increases with increasing weights For the same purpose, they practice a number of ways of alternating types of strength exercises along the way training session.
Isometric and combined modes of strength exercises. The method of strength training, based on the use of extreme weights, includes as one of the additional sections the so-called “isometric training”.
Practical experience and some experimental facts allow us to consider the following recommendations on the methodology more or less justified isometric exercises. If it is necessary to accelerate the increase in “static” strength, it is advisable to include isometric exercises in training up to 4 times a week, devoting approximately 10-15 minutes to them each time. During this time, you can perform up to 6 exercises (in different positions), repeating each 2-3 times. It is recommended to normalize the moment of isometric tension at the rate of 5-6 seconds. It is important that the force increases gradually and reaches a maximum by the 3-4th second. If the athlete is previously adapted to strength loads, the effect of the exercise can be increased by immediately repeating the same effort (2-3 times at intervals of a few seconds). Rest before the next exercise is normalized within 1-3 minutes.
Conditions for the rational use of isometric exercises are also:
performing breathing exercises, relaxation and stretching exercises in the rest intervals between static efforts;
optimal combination of isometric loads with the main components of the content of training sessions; dynamic exercises in the structure of classes should, as a rule, precede isometric ones (except for the occasional inclusion isometric stress before speed-strength actions, which sometimes acts as a stimulating factor, and in some other cases);
the use of training machines with indicators that allow you to control the amount of force exerted;
a gradual change in the set of isometric exercises used (in particular, by changing the starting positions) with an approximate frequency of 4-6 weeks. This allows you to some extent prevent the decrease in the effectiveness of isometric training as you adapt to static stress.
The desire to combine the strengths of isometric and dynamic load modes in one method led to the development of combined “dynamo-static” exercises, which currently serve as one of the additional factors in an athlete’s strength training. An elementary example of such exercises is squats with a barbell on the chest or shoulders with measured delays in intermediate positions. In general, in dynamo-static exercises they can be combined in various options overcoming, static and yielding modes of muscle tension, turning into each other. Most often, these exercises are performed on training machines equipped with special devices.
2 Methodology for developing speed-strength abilities
It has already been noted that strength training itself is only one of the aspects of developing an athlete’s strength abilities. Depending on the characteristics of the sports specialization, this side of training is combined in various relationships with the development of speed-strength abilities, strength endurance and other complex abilities. Moreover, if the sports result in the chosen sport is not decisively dependent on absolute strength, strength training itself is subordinated to other aspects of the athlete’s training, which is reflected in the methodology for developing strength abilities.
In sports where achievements are determined not so much by absolute strength as by speed of movement, the leading direction of an athlete’s strength training is the development of speed-strength abilities.
The method of developing speed-strength abilities is characterized in the vast majority of sports by the use of unlimited weights and in all sports by setting the maximum possible speed or acceleration of the actions performed. The general rule for rationing additional weights is that they should be increased only to the extent that this does not lead to a significant slowdown in the speed of movements relative to the speed of competitive actions. In principle, the greater the degree of weights overcome by an athlete in competition in his chosen sport, the wider the range of expedient increases in training weights when developing speed-strength abilities, and vice versa. Thus, speed-strength exercises for weightlifters are often performed with weights approaching the limit (70-80% of the maximum and above), while for basketball players such weights are used in a small volume (as a factor in general strength training) and rarely exceed 20-30%. individual maximum.
Primary importance in the selection of means of directed influence on speed-strength abilities is given preparatory exercises with an “explosive” nature of efforts (such as jerking a barbell, throwing, jumping, etc.). In recent years, there has been increasing attention to exercises of the so-called “impact” type, designed to influence the reactive properties of the motor system. A distinctive feature of these exercises is the stimulation of the power of overcoming efforts with the help of inertial forces that are created in the previous phases of action and force the muscles to function initially in a yielding mode, as, for example, when jumping up “at pace” after a depth jump with external weights or during a jerk lifting loads on block devices. In addition to the noted features, the methodology for developing speed-strength abilities is characterized by particular features arising from the specifics of sports specialization. This section of training, being a kind of link between strength training and the development of speed abilities, should reflect the characteristics of the ratio of speed and strength, optimal for improvement in the chosen sport.
3 Methods of training strength endurance
The nature of the requirements imposed by sports specialization on his endurance, especially in sports characterized by a long duration of competitive exercises, also has a significant influence on the content and methodology of an athlete’s strength training. The main place in strength training When specializing in such sports, it is necessary to develop specific strength endurance. It has already been said that the higher the degree of external weights that an athlete must overcome in competitions, the more his strength endurance depends on the development of strength. Therefore, the ways of developing strength endurance in exercises associated with significant weights largely coincide with the ways of developing one’s own strength abilities. Special measures aimed at developing strength endurance come down in this case mainly to a slight increase in the number of repetitions when using extensive methods of strength training (for example, up to 15 in a series), as well as to an increase in the total volume power load and motor density of training sessions.
The peculiarities of the methodology for developing strength endurance in sports characterized by a long duration of competitive exercises lie, first of all, in the fact that the main tendency of loads here is to increase the volume of work with relatively small weights. The weight is normalized so that the duration of the load phases when performing training work is as close as possible to the duration of the competitive exercise (in a series of repetitions or in total in several series). One of the most common methodological forms of organizing classes is " circuit training"(it may include as the content of one "circle", for example, for a rower or skier, 8-10 exercises of local and general impact with weights reaching 20-40% of the maximum, repeated up to 30 times at each "station")
When using training forms of competitive exercises performed in competition conditions without object weights (running, swimming, etc.) for the purpose of developing strength endurance, it is advisable to introduce weights to the extent that it does not distort the basic motor skill. Taking this into account, nowadays they use techniques of non-strictly regulated weights (running with an arbitrary load, running in deep snow, etc.) less and less often. They are being replaced by methods for accurately rationing weights associated with the use of special technical means(for example, for runners - a mobile device in the form of a wheel on a cable, which creates a dosed resistance when the runner moves it, without disturbing the running technique; for swimmers - a water treadmill and dynamometer expanders, with the help of which resistance is set during swimming movements; for cyclists - a device regulating resistance when pedaling).
4. Developing speed abilities
To denote the qualities of an athlete that directly determine the speed characteristics of his actions, the general term “speed” has long been used. In recent decades, it has increasingly been replaced by the term “speed abilities”. The fact is that studies of specific forms of manifestation of speed reveal their significant differences. The following are the speed abilities:
speed of simple and complex reactions (measured by latent reaction time);
speed, manifested in the tempo (frequency) of movements (measured by the number of movements per unit of time).
Most sports require a full range of speed abilities, but not to the same extent, in different proportions and forms. This leads to the peculiarities of the tasks for their education among representatives of various sports. A number of main sports can be divided in this aspect into several groups:
Sports that require the maximum manifestation of all or most speed abilities in variable situations ( sport games, martial arts, slalom, etc.).
Sports that require the maximum manifestation of most speed abilities in relatively standard situations (sprinting, athletics and acrobatic jumps, running throws, etc.).
Sports that require maximum (or close to maximum) manifestation of individual speed abilities under conditions of significant external weights (weightlifting, shot put, hammer throw, etc.) or as part of a complex complex of movements with a standardized structure (gymnastics, figure skating skating, etc.).
Sports in which the manifestation of speed abilities is critically limited by endurance (stayers and other sports with extreme endurance requirements).
When specializing in any of the sports of the first two groups, it is necessary, in the process of many years of training, to ensure the achievement of the highest possible degree of comprehensive development of speed abilities. Their versatile education should be the main or one of the main sections of the training content. At the same time, a specific problem in sports of the second group is preventing and overcoming the “speed barrier”, the emergence of which is facilitated by the standard conditions of extreme manifestations of speed. The development of speed abilities in those specializing in sports of the third group also occupies a significant place in training, but has a relatively narrow focus and is carried out mainly as one of the aspects of the development of speed-strength, coordination and other abilities. In those cases when the subject of specialization is any of the sports with extreme requirements for endurance, the tasks of instilling speed of movement are solved in a decisive dependence on the education of speed endurance (education of speed of motor reaction does not pose a particular problem here).
Speed abilities, according to the general opinion of experts, can be developed with great difficulty and to a much smaller extent than other physical abilities (an indirect illustration of this is the fact that sprint records grow much more slowly and to a lesser extent than in other sports). It is advisable to go to great lengths of time and effort for the sake of small shifts in the development of individual speed abilities only in cases where without this it is impossible to ensure an increase in sports results. In principle, it is always possible to achieve an increase in the speed of movements not only by influencing one’s own speed abilities, but also in other ways, in particular through developing strength and speed-strength abilities, speed endurance, and improving movement technique (which is widely used in the training process).
It should also be borne in mind that the range of mutual transfer of speed abilities is limited. Often, not only clearly different forms of manifestation of speed do not correlate with each other (for example, the speed of a simple reaction and the speed of movements with weights), but also its externally similar manifestations within the same system of movements.
4.1 Methodology for training the speed of a simple motor reaction
Constant attention to improving a simple motor reaction is paid to specializations and sports that require, in the starting phase of a competition or during the course of a competition, an immediate response with a predetermined action to a certain signal or situation that has signaling significance (starting shot, referee’s whistle, appearance of a target during high-speed shooting, etc. .).
The elementary basis of the method of training the speed of a simple motor reaction is the repeated response by action to a suddenly arising (pre-conditioned) stimulus with the goal of reducing the reaction time. As a rule, the reaction is not carried out in isolation, but as part of a specifically directed motor action or its element (start, attacking or defensive action, elements of game actions, etc.). Various exercises, including simple and complex forms of expressing speed abilities, can help improve simple reactions in a chosen sport to a certain extent. The range of transfer of the speed of motor reactions of various types, as well as the transfer of speed of movements to the speed of simple motor reactions is initially quite wide, which justifies the use in the first stages of its education among representatives different types sports complex of similar means (in particular, sprint exercises, basketball and other highly dynamic games). The degree of development of the speed of a simple motor reaction achieved on this basis is often sufficient for an athlete if he does not specialize in a sport that requires its maximum.
It is difficult to achieve a significant reduction in simple reaction time. The range of possible reduction in its latent time over a period of many years of training is approximately 0.10-0.15 seconds. When solving this problem, they constantly include “reaction speed” exercises in their training. They are performed under simplified conditions (taking into account that the reaction time depends on the complexity of the subsequent action, it is isolated from complex forms of actions together with movements directly related to it and practiced separately, facilitated starting positions are introduced, etc.), as well as in variable situations (variation of the signal stimulus in strength and time of action, modification of the forms and conditions of the exercise) and in conditions as close as possible to competitive ones, in combination with special mental preparation techniques.
The not particularly high effectiveness of the practiced methods of training reaction speed prompts us to look for unconventional approaches. The idea of the so-called “sensory” method arose relatively long ago, but has not yet received widespread practical implementation.
In practice, this is expressed in the implementation of a three-stage system of tasks: at the first stage, the athlete reacts as quickly as possible to the start signal, each time receiving information from the coach about the actual reaction time; at the second stage, the athlete’s self-assessment of reaction time is introduced, which is immediately compared with the trainer’s assessment; at the third stage, when these estimates begin to coincide in most cases, tasks are introduced for precisely determined variation of reaction time.
New opportunities for rationalizing methods for training the speed of a motor reaction appear in connection with the development of modern electronic and other devices that make it possible to provide urgent objective information about the latent period of the reaction, and in some cases, to stimulate its speed. For this purpose, a starting simulator is used, consisting of strain gauge starting blocks, an automatic reaction time recorder and an electronic-acoustic device that produces a sound that changes depending on the nature of the pressure on the blocks during the start. Thus, a kind of sound picture of the start is created, helping the athlete evaluate and adjust the parameters of his reaction.
athlete motor physical endurance
4.2 Methods of training the speed of complex motor reactions
The most significant requirements associated with the speed of complex motor reactions are imposed in sports characterized by constant and sudden changes in the action situation (sports games, martial arts, slalom, downhill, motorcycle sports, etc.). Most complex motor reactions in sports are reactions of “choice” (when, from several possible actions, you need to instantly select one that is adequate to a given situation). In a number of sports, such reactions are simultaneously reactions “to a moving object” (ball, puck, sporting weapon and so on.).
Nurturing the speed of complex motor reactions is an important part of sports, technical and tactical training, especially in sports such as sports games and martial arts. The main ways to improve it are modeling of holistic competitive situations in training and systematic participation in competitions. However, due to this, it is impossible to ensure a selectively targeted effect on the factors of a complex reaction for obvious reasons. This requires specialized tools and methods.
In special preparatory exercises aimed at developing the speed of complex reactions, individual forms and conditions of its manifestation in the chosen sport are modeled. At the same time, special conditions are created that help reduce reaction time.
When training the speed of reaction to a moving object (RDO) Special attention attention is paid to reducing the time of the initial component of the reaction - distinguishing and fixing an object (for example, a ball, puck) in the field of view. In typical sports cases, when an object appears suddenly and moves at high speed (sometimes up to 50 or more meters per second), this component absorbs most of the total reaction time - usually significantly more than half. In an effort to reduce it, they follow two main paths:
) cultivate the ability to turn on and “keep” an object in the field of view in advance (when, for example, a hockey player knows how not to let the puck out of sight for a moment - his RDO time “by itself” is reduced by the entire initial phase), as well as the ability to provide for possible movements of the object (the so-called anticipatory reaction - “reaction to anticipation”). Such skills are developed in the process of improving technical and tactical actions and performing special preparatory exercises;
) purposefully increase the requirements for speed of perception and other components of the reaction based on the introduction of external factors that stimulate it.
For this purpose, in addition to traditional means and techniques ( game exercises with an increased number of balls and on a smaller court, training exercises “one against two”, etc.) simulators with programming devices and other special devices are increasingly being used.
The reaction time of choice, as is known from applied psychology, largely depends on the number of choice alternatives, or, in other words, possible options reactions, of which only one must be chosen.
Taking this into account, when cultivating the speed of reaction of choice, they strive, first of all, to teach the athlete to skillfully use “hidden information” about the probable actions of the enemy, which can be extracted from observations of his posture, facial expressions, preparatory actions, general demeanor, etc. Experienced athletes sometimes demonstrate the amazing art of accurately predicting an opponent’s actions based on subtle signs and countering them with an appropriate reaction.
Using special preparatory exercises to improve the choice reaction, they consistently complicate the choice situations (the number of alternatives), for which they gradually increase in a certain order the number of action options allowed to the partner (in pairs and group exercises), and the number of response actions. A necessary prerequisite for the sufficient effectiveness of such a technique is the simultaneous improvement of sports and technical skills, replenishment of their fund, development of coordination abilities and tactical thinking.
3 Methodology for developing speed of movement
It provides for the widespread use of all basic training methods: strictly regulated exercise, competitive and game methods.
The competitive method in the process of speed exercises is used (in its elementary and full forms) much more often and to a greater extent than, for example, in the process of strength training or in exercises requiring extreme manifestations of endurance. (For illustration, it is enough to say that among high-class athletes specializing in typically high-speed sports, the number of official starts alone reaches 100-200 or more per year.) This turns out to be possible due to the short duration of high-speed exercises and is explained primarily by the fact that mobilization for real maximum manifestation of speed in ordinary training conditions is much more difficult than against the background of the emotional uplift created by the conditions of competition. For the same reason, when performing speed exercises, they often resort to the game method. In addition, it provides a wide variety of actions that prevents the formation of a “speed barrier”.
However, the basis of the methodology for cultivating speed of movement during the training process, as well as when cultivating other physical abilities of an athlete, is the methods of strictly regulated exercises. They are represented by methods of repeating actions with the installation of maximum speed movements and methods of variable exercise with varying speed and acceleration according to a given program in specially created conditions. The specific patterns of development of speed of movement require especially careful combination of these methods in appropriate proportions.
Therefore, the central place in the methodology of training the speed of movements is occupied by the problem of the optimal combination of methods, including relatively standard and varied forms of speed exercises, as well as the problem of ways to exceed the speed of movements that have become habitual for the athlete. To solve these problems, the following (some) methodological approaches are used:
Facilitation of external conditions and the use of additional forces that accelerate movements. The most common way to alleviate the conditions for the manifestation of speed in sports exercises burdened by the weight of a projectile or sports equipment is to reduce the size of the burden, which often allows, if the methodological rules of facilitation are followed, to perform movements with increased speed(due to transfer) and under normal conditions. It is more difficult to implement a similar approach in sports exercises “burdened” only by weight own body athlete. In an effort to facilitate the achievement of increased speed in such exercises, various techniques are used:
“reduce” the athlete’s body weight by applying external forces.
limit the resistance of the natural environment (use of motor leaders with a shield when cycling, skating; running in the wind, swimming with the current and in pools with sea water etc.);
use external conditions that help the athlete convert the inertial force of his body into acceleration (running on an artificial inclined path, riding a bicycle downhill, etc.);
Measured external forces are introduced that act in the direction of movement (for example, mechanical traction in running, which promotes faster movement by imparting a small additional acceleration to the athlete’s body weight through a towing device).
2. Using the “accelerating aftereffect” effect and varying the weights. It has long been noticed, and then confirmed experimentally, that the speed of movements can temporarily increase under the influence of previous performance of the same or similar movements with weights (jumping with a load before a high jump, pushing a weighted core before pushing a regular one, etc.). The reason for this lies, apparently, in the residual excitation of the nerve centers, the preservation of the motor system and in other trace processes that intensify subsequent motor actions. In this case, the time of movements can be significantly reduced, the degree of acceleration and the power of the work performed can increase. However, such an effect is not always observed. It largely depends on the measure of weight and subsequent lightening, the number of repetitions and the order of alternating regular, weighted and light versions of the exercise.
Leading and sensory activation of speed manifestations. The concept of “leading” here primarily covers a group of such well-known techniques as running behind a leader-partner, riding a bicycle behind a motorcycle leader, etc. With these techniques, they strive, among other things, to create a visual guide to achieving the required speed of movement and at the same time reduce the obstacles to it manifestation (air drag).
The second group consists of techniques, the essence of which is the advanced sensory prescription of speed parameters of movements using special devices such as sound leaders, light leaders and object leaders;
Using the “acceleration” effect and introducing accelerating phases into exercises. Most speed exercises include, as is known, a period of “acceleration” (initial acceleration in sprint exercises “on the move”, run-up in athletics, acrobatic and vault jumps, preliminary movements in throwing, etc.). Increasing the acceleration speed is the very first prerequisite for increased manifestations of speed in the main phases of the exercise. In certain cases, this can also be facilitated by the introduction of additional movements (for example, an additional rotation when throwing a hammer, shot put). It may be advisable to introduce additional accelerating movements in the final phase of the exercise (for example, the task of touching an object suspended above before landing in a gymnastic vault can help accelerate movements in the phase of pushing off the projectile with your hands).
. “Narrowing” of the spatio-temporal boundaries of performing exercises. Considering that the general level of speed manifestations in motor activity is strictly limited by its duration, in the process of cultivating the speed of repeated movements, specified restrictions are introduced on both the total time of the exercise and the spatial conditions for its implementation.
5. Fostering flexibility
Flexibility is defined as a person’s ability to achieve a large amplitude in a performed movement. In theory and practice, the term "flexibility" is widely used when it comes to mobility in joints. Moreover, in some cases, flexibility is defined as the ability to realize the maximum possible mobility in the joints. In accordance with this, the term “flexibility” should be correctly used when speaking about flexibility in general, and the term “mobility” when referring to the mobility of an individual joint. There are several types of flexibility.
Active flexibility is the ability to perform movements with a large amplitude due to one’s own muscle efforts.
Passive flexibility is the ability to perform movements with a large amplitude due to the action of external forces: gravity, a partner, etc. The amount of passive flexibility is higher than the corresponding indicators of active flexibility.
Dynamic flexibility - flexibility manifested in exercises of a dynamic nature.
Static flexibility - flexibility manifested in exercises of a static nature.
General flexibility is the ability to perform movements with a large amplitude in the largest joints and in various directions.
Special flexibility - the ability to perform movements with a large amplitude in joints and directions corresponding to the characteristics of sports specialization.
The ability to perform movements with a large amplitude is due to a number of internal factors, such as the braking elements of the joint, which include the shape of the articular surface, joint capsule, ligaments, bony protrusions and muscles, etc. However, the most important limitation of movement in human joints is mutual resistance muscles surrounding the joint. Thus, muscle contraction during movement is accompanied by stretching of the corresponding antagonist muscles, causing an inhibitory effect that is protective in nature. The resulting inhibition is associated with an increase in the tone of the stretched muscles, which leads to a reduction in the amplitude of movement.
In addition to internal factors, flexibility is influenced by external factors, such as age, gender, body type, time of day, fatigue, warm-up, etc.
Research has found that after 15-20 years, the amplitude of movements decreases due to age-related changes. The greatest increase in passive flexibility was noted at the age of 9-10 years, active - 10-14 years. There is an opinion that the age of 15-17 years is the latest at which flexibility can be purposefully and successfully improved.
Gender differences determine superiority in joint mobility in girls at all ages by 20-30% compared to boys, and in women compared to men. It has been established that mobility in individuals of the asthenic type is less than in individuals of the muscular type.
When developing flexibility, you should know that it depends on the daily periodicity. The best indicators of flexibility are recorded from 12 to 17 hours, and the younger the body, the more significant the daily fluctuations. In athletes, daily fluctuations are less pronounced than in people who do not engage in sports.
Under the influence of local fatigue, indicators of active flexibility decrease by 11.6%, and passive flexibility increase by 9.5%. A decrease in active flexibility occurs as a result of a decrease in muscle strength, and an increase in passive flexibility is explained by an improvement in the elasticity of the muscles that limit the range of movement. Great importance in achieving maximum amplitude, the student has the ability to relax the stretched muscles, which leads to an increase in mobility up to 12-14%. Studying the relationship between flexibility indicators and muscle strength showed that in some cases, an increase in strength has an inhibitory effect on the development of mobility. However, the experience of advanced sports practice indicates that a rational combination of strength and flexibility exercises allows one to achieve high level improving both qualities.
The amount of passive flexibility depends largely on the passive extensibility of muscles and ligaments, as well as on the individual pain threshold of those involved. In the practice of measuring passive flexibility, the experimenter, physically influencing any part of the subject’s body, sets it into motion, which continues until its maximum amplitude is reached, i.e., until the subject experiences severe pain and refuses to continue further movement.
Joint mobility is measured in angular units using goniometers and in linear units using a ruler (Fig. 1).
Figure 1. Measurement of the maximum amplitude of movement: a - in angular measures; b - in linear measures.
To obtain accurate amplitude data various movements Light recording methods such as filming, cyclography, film cyclography, X-ray television photography and ultrasonic location are used.
When determining mobility, a number of methodological requirements must be met: - measurements should be carried out in the morning;
before measurement, it is necessary to perform a warm-up, including exercises with increasing amplitude;
· measurements should not be carried out against the background of fatigue of the subject.
5.1 Tools and methods
The main means of developing flexibility are general preparatory and special preparatory “stretching” exercises. All of them are characterized by a maximum increase in the amplitude of movements during serial execution of the exercise. They are divided into active, passive and combined (active-passive).
Most stretching exercises are performed in a dynamic mode - in the form of relatively smooth movements or swing-like movements in combination with jerks (in the final part of the trajectory). In both cases, during repetitions, as a rule, the depreciation moment is expressed (“springy” execution). Static “stretching” exercises are also used, including with “self-grabs”, such as fixed bends with the torso pulled by hands to straightened legs, “splits” and other poses associated with the maximum stretching of certain muscle groups. Under certain conditions, such exercises provide the greatest increase in indicators of flexibility in passive forms of its manifestation (E.P. Vasiliev), however, they do not guarantee commensurate indicators of “active” flexibility and therefore should always constitute only a certain part of the complex of “stretching” exercises. The specific proportion of the various elements of this complex depends on the characteristics of the chosen sport.
General preparatory “stretching” exercises are selected from basic and applied sports gymnastics, where they are developed in detail in relation to the tasks of comprehensive improvement of flexibility. Most of them are relatively local movements: flexion, extension, abduction, bending, rotation, which together make it possible to selectively influence all the main muscle-ligamentous groups that limit mobility in certain joints. These exercises are included in the means of general physical training of the athlete, taking into account the specific requirements for flexibility in the chosen sport, and the general tasks for its education, specified in relation to the stage of sports improvement.
Special preparatory “stretching” exercises are formed on the basis of elements of competitive actions that require the most significant mobility of any parts of the musculoskeletal system (swing when throwing a javelin, swing of the leg when taking off in high jumps, position of the legs and torso at the moment of overcoming the barrier etc.). Usually they are performed in several modifications, the combination of which makes it possible to diversify the impact on stretched muscle-ligamentous groups. The competitive exercises themselves, their integral forms, usually play a supporting role in the development of flexibility, since they are performed in a relatively small volume and often do not allow a strictly targeted influence on flexibility in the optimal load regime. A number of “stretching” exercises are used with additional weights, which enhance the effect of tensile forces, as well as in the mode of power tension directed against the action of external resistance (for example, deep bends overcoming the resistance of a rubber shock absorber, yielding extension of the hands under the influence of the efforts of a partner). This kind of exercise allows you to improve flexibility simultaneously with strength abilities and thereby comprehensively ensure an increase in the amplitude of active movements. The share of these exercises in physical training is especially significant among wrestlers and weightlifters.
The provisions that determine the dosage of load during stretching exercises and the order of their inclusion in training sessions are as follows.
Dynamic “stretching” exercises are usually performed serially, with a gradual increase in the range of movements to a maximum. The number of continuous repetitions that make up the series should be quite large - usually no less than 8-12, since individual short-term effects on stretched muscle-ligamentous groups are ineffective. The limit of the rational number of repetitions is the beginning of a reduction in the amplitude of movements under the influence of advancing fatigue. Trained athletes manage to continuously repeat movements with a maximum or close to it amplitude 40 or more times. Static “stretching” exercises are performed with a gradual increase in “holding” time - from several to tens of seconds. The range of these dosages varies depending on the goals of developing flexibility, the individual characteristics of its development, the level of preliminary preparedness of the athlete, his age and the characteristics of the exercises used.
“Stretching” exercises can be included in all parts of a training session, provided that they are appropriately combined with its other elements and dosed according to general rules load rationing. In the preparatory part of the lesson, these exercises form one of the warm-up components. At first they can only be performed with a shortened amplitude; its increase is allowed as it warms up, which is provided not so much by “stretching” exercises, but by other exercises associated with increased heat production (running, etc.). Under the influence of sufficient prewarming (this is judged, in particular, by the degree of sweating), for example, after a 20-minute warm-up, the amplitude of some movements increases by almost 10 cm.
If a training session, along with other tasks, provides for a massive impact on flexibility, it is advisable to concentrate “stretching” exercises in the second half of the main part, separating them into a relatively independent section. Moreover, they should be performed in several series with alternating effects on various parts of the musculoskeletal system, in combination with “relaxation” exercises. When “stretching” exercises have a predominantly “supportive” orientation or play a purely auxiliary role (as an element of a special warm-up), they are performed in separate series in the intervals between the main exercises.
The volume of loads used to improve flexibility or to prevent its regression is distributed between main and additional training sessions, with additional independent studies are often the most convenient form of daily inclusion of these loads, if the tasks are well mastered by the athlete both in dosage and in the method of execution. They can also be performed in the morning. Although flexibility indicators are reduced at this time, stretching exercises do not lose their effectiveness provided there is sufficient warm-up.
Stretching exercises produce the most significant cumulative effect when they are performed daily and repeatedly throughout the day (twice a day or more for several series of exercises). This allows for a relatively short period of time to achieve a more significant improvement in flexibility than with the same volume of loads dispersed over time. Thus, the increase in flexibility indicators in one of the comparative experiments in just 10 sessions conducted in a concentrated mode (2 sessions a day for 5 days, 30 rhythmic inclinations in each session) turned out to be almost twice as large as with the same number of repetitions and the same number of classes, but carried out every other day.
The stages of such concentrated loads are relatively short in duration. According to some data, 8-10 weeks are enough to basically realize that part of the possible increase in the range of movements that depends on improving muscle elasticity. A further increase in mobility in the joints, despite increased loads, becomes insignificant, since it occurs as a result of long-term adaptive changes in the osteoligamentous structures, which requires not so much concentrated as regular loads over a number of stages of long-term training. After the necessary range of movements is ensured, the loads associated with “stretching” exercises acquire a mainly stabilizing character. In this case, their volume can significantly decrease (which does not apply, however, to periods of age-related regression of flexibility, when more and more effort has to be expended to maintain it every year).
6. Building endurance
Endurance is the ability to withstand fatigue in any activity. It is known that fatigue performs a protective function in the body and leads to a temporary decrease in performance long before the exhaustion of working organs and systems.
The organism as a whole participates in any human activity. However, depending on its type, some part or system of the body performs most of the work. For example, during mental work, fatigue predominantly develops in the cerebral cortex, during sensory work - in the corresponding analyzers, during intense muscular activity - in the muscle unit. In addition, the volume of muscles involved in the exercise has a significant impact on the nature of fatigue.
During local work of an individual part of the body, fatigue is caused by changes directly in the executive neuromuscular apparatus. During work of a global nature, in which more than 2/3 of all muscles are involved, placing high demands on energy metabolism, fatigue is associated with the functioning of such important systems as the respiratory and cardiovascular. The mechanism of fatigue during such work is also determined by its intensity and many other factors.
Thus, in the process of solving a motor task, the athlete will have to overcome fatigue, which in each individual case has a very specific character. In accordance with this, it is obvious that fatigue is specific, and the endurance demonstrated by an athlete is always special. This allows us to assert that in order to improve the methodology of training endurance, it is necessary to study the physiological mechanism of fatigue of a specific activity.
The level of endurance is determined by a complex of various factors: the functional capabilities of organs and systems (inherited and acquired), the perfection of technical skill, the volitional qualities of the athlete and the amount of energy reserves in the body.
One of the most important factors determining endurance is the power of the energy supply mechanisms for muscle activity. Based on the characteristic of preferential resynthesis of macroenergetic compounds, endurance of an aerobic, anaerobic and mixed (aerobic-anaerobic) nature is distinguished. Depending on the duration of physical activity, the leading role in the energy supply of muscle activity belongs to anaerobic and aerobic processes or their combination.
The physiological basis of aerobic endurance is a complex of body properties associated with the absorption, transport and utilization of oxygen. It should be noted that aerobic endurance is relatively unspecific, its level weakly depends on exercise technique, so it has a high transferability. Obviously, this fact has allowed some experts to call it general endurance.
Anaerobic endurance (also called speed endurance) is determined by a number of functional properties of the body that determine the ability to perform work in conditions of lack of oxygen. Anaerobic endurance is very specific; it is largely determined by the efficiency of motor activity. The transfer of this type of endurance is very specific and insignificant. The lower the power of work, the less its result depends on the perfection of motor skills and more on aerobic productivity.
To measure endurance, many methods are used, which can be presented in the form of five main groups:
) performing a continuous specific dosed load “to failure”. Control exercises of this group are more often carried out in laboratory or natural conditions using various leading devices;
) performing a continuous load of a competitive type, differing from the main one in a number of parameters. Tests in this group are typical for use in martial arts and sports games. The required specific training load is created by simulating game and combat situations, series of technical elements, etc.;
) repeated performance of a specific, dosed load with strictly limited rest pauses. For example, the task is given to carry out the maximum number of strikes, dummy throws, combinations, etc. within a specified time;
4) performing a training control task upon achieving highest power work for a certain period of time. Tests in this group are usually used in laboratory conditions on ergometric installations;
5) use of the competitive method.
The level of endurance is assessed by heart rate (HR) during work and in the recovery period, respiratory rate, maximum oxygen consumption (MOC), spatial, transport-temporal, dynamic characteristics of movements during control and competitive exercises.
1 Methodology for improving general endurance
In order to increase aerobic endurance, methods of strictly regulated exercises with standard continuous and interval loads are widely used in practice.
A method of strictly regulated exercise with a standard continuous load. This method provides sustained gains in aerobic endurance and helps build a solid foundation for a variety of training methods. Training exercises, performed according to the method of strictly regulated exercises, last from 10 to 30 minutes, and the heart rate at a given work intensity is in the range of 150-175 beats/min. This exercise regimen provides high cardiac stroke volume and oxygen consumption. It should be taken into account that excessively long work, which does not correspond to the capabilities of the trainees, leads to a decrease in oxygen consumption and negatively affects the expected training effect. This method is recommended for widespread use in the early stages of endurance development.
A method of strictly regulated exercise with interval loading. Training using this method is aimed at increasing the functional capabilities of the heart, since the physiological basis of the method is to increase the stroke volume of the heart during rest pauses relative to hard work.
When doing interval training in order to improve aerobic endurance, it is necessary to comply with a number of methodological requirements. The duration of work should be planned within 1-3 minutes. The intensity of work should contribute to an increase in heart rate to 170-180 beats/min by the end of the exercise. The duration of rest, which reduces heart rate to 120-130 beats/min, depending on the duration of work and level of training, is usually 45-90 s.
The greatest training effect when working according to the described method is observed after 6-12 weeks. The increase in aerobic performance can reach 10-30%.
An additional factor in both methods that stimulates the growth of aerobic endurance is a change in intensity during the exercise from a heart rate of 170 beats/min at the end of the intense period of work to 140 beats/min in the low-intensity part.
6.2 Methodology for improving special endurance
This technique is aimed at increasing the power level of the two main energy supply pathways under anaerobic conditions - alactic and lactate. For this purpose, the load is dosed as follows (Table 1).
Rational use of anaerobic loads helps to increase the content of creatine phosphate and glycogen in the muscles, increase the activity of anaerobic metabolism enzymes, and activate the intensity of glycolysis. In highly qualified athletes, the increase in anaerobic endurance within 8-12 weeks reaches 15-20%.
Table 1. Basic parameters of the load aimed at improving anaerobic endurance.
7. Developing coordination abilities
Coordination abilities (CA) represent the body’s ability to coordinate individual elements of movement into a single semantic whole to solve a specific motor task. This consistency is manifested in good learning ability, smoothness and accuracy of movement, and its timely execution.
CS determine the speed and efficiency of mastering vital motor skills, sports equipment and thereby contribute to the achievement of high sports results. Coordination improvement is also aimed at preparing young people for the increasingly complex conditions of modern production and the high pace of life.
The level of CS is determined by the following abilities of the individual:
quickly respond to various signals, in particular to a moving object;
perform motor actions accurately and quickly within a time limit;
differentiate spatial, temporal and power parameters movements;
adapt to a changing situation, to an unusual formulation of the problem;
anticipate (predict) the position of a moving object at the right time (extrapolation);
navigate in time and space.
Depending on the specifics of the motor task, CS can manifest itself in the form of maintaining various balances, performing actions in a given rhythm, timely restructuring of motor activity in accordance with the requirements of a suddenly changing situation, etc.
The most intensive natural increase in the KS occurs between 4-5 years of life. This period of life is called the “golden age,” referring to the rate of development of coordination abilities. If during this period you purposefully influence the CS, then by the age of 7-10 the body is ready for their high development. It has been noted that boys have a higher level of CS development with age than girls.
7.1 Means and distinctive features of the technique
As a means of developing an athlete’s coordination abilities, in principle, a variety of exercises from among the means of general and special training can be used, if they are related to overcoming coordination difficulties. As the exercise becomes habitual, its typical form of coordination of movements becomes more and more firmly established, and it ceases to effectively influence coordination abilities. To maintain the effectiveness of training in this regard, you must either change the exercise or replace it with a new one. Novelty, unusualness and the resulting degree of coordination difficulties are the determining criteria for the selection of motor tasks for the development of coordination abilities. The composition of the means (set of exercises) used for these purposes must be particularly dynamic in the sense that it must be constantly updated in the course of sports improvement. By mastering new exercises, an athlete not only quantitatively replenishes his motor experience, but also, in the words of L. A. Orbeli, “trains his trainability” as the ability to form ever new forms of coordination of movements. This is the leading direction in the education of coordination abilities, especially in the first stages of sports improvement.
Since the degree of possible renewal of the forms of coordination of movements in a chosen sport depends on the variety of techniques and tactics inherent in it, the richer their motor composition, the greater the role in the development of the coordination abilities of an athlete played by means of sports specialization (competitive and special preparatory exercises). If the chosen sport has a relatively narrow and standard composition of movements (running, throwing, etc.), then the main means of replenishing the fund of motor skills and abilities are often complexes of sports-auxiliary gymnastic (including acrobatic) exercises, outdoor games and sports related to the chosen one. Effective in this regard can be not only exercises that are coordinately similar to the chosen sport, but also those that have a significantly different coordination structure. The latter sometimes play a particularly important role in the development of coordination abilities. In this case, skills are mastered not for their own sake, but for the sake of the development effect that is created in the process of the formation of new forms of coordination of movements and their interaction with previously learned ones: by training in their development, the athlete thereby exercises his coordination abilities and increases the overall level of trainability.
This circumstance is not yet always taken into account in the practice of sports, which is most often expressed in the desire to constantly conduct training based on a narrow range of familiar exercises. As a result, regardless of desire, constantly reinforced stereotypical skills turn into an insurmountable “coordination barrier” that limits the prospects for sports improvement.
On the other hand, it is obvious that it is inappropriate to excessively expand the composition of training means contrary to the laws of sports specialization. At each stage, it is necessary to maintain certain proportions in the use of familiar and new training tools. It is known that with each successive stage, the time spent on improving in selected exercises increases and it becomes increasingly difficult to allocate time for mastering additional exercises. That is why the leading line of the methodology for developing coordination abilities, as sports specialization deepens, is the introduction of the factor of unusualness when performing habitual actions in order to ensure increasing demands for coordination of movements.
The methodological implementation of this line comes down in most cases to three approaches: firstly, a strictly specified change in individual characteristics or the entire form of a habitual motor action, complicating the coordination of movements; secondly, performing familiar actions in unusual combinations; thirdly, the introduction of various external conditions forcing variations in the usual forms of coordination of movements. Each of the approaches can be implemented in a variety of particular methodological techniques.
The peculiarities of rationing loads and rest when performing “coordination” tasks are determined primarily by the fact that they require extreme concentration, subtle differentiations and adjustments, and significant volitional composure. The formation of new forms of coordination of movements, and even more so the restructuring of firmly established coordination connections, one might think, represents a very difficult task for the nervous system. Naturally, it is best to solve it at the beginning of the main part of the training session, while optimal mental and general performance is maintained. The total volume of load (total number of exercises and repetitions) in such tasks is usually relatively small (often just one or two types of exercises with several repetitions each). In practice, it is limited not only by the level of coordination difficulties, but also by the total energy expenditure associated with the exercises.
The size of the required rest intervals between repeated attempts to perform a coordinationally difficult motor task largely depends on the degree of stabilization of motor skills, strength, speed and other characteristics of the exercise being performed and on the overall magnitude of the load. Therefore, the specific interval size may vary significantly under different conditions. In general, the rule is fair: rest between repetitions should be no less than necessary to prevent coordination disorders caused by fatigue. If, as repetitions progress, a tendency toward such violations begins to emerge, you should either increase rest intervals or move on to exercises that do not pose new complex coordination tasks.
Conclusion
The importance of the diversified development of an athlete for improvement in his chosen sport is determined by the patterns of formation and improvement of motor skills (the so-called “transfer” of motor skills). From the general mass of accumulated knowledge about these patterns, it is known that complex motor skills, such as sports, arise on the basis of previously acquired forms of coordination of movements and include them as their prerequisites. In the process of mastering a variety of motor coordination, not only such prerequisites are expanded, but also the ability to further improve in motor activity - trainability - develops. Therefore, in principle, the wider the range of motor skills and abilities mastered by an athlete (of course, within certain limits, depending on the characteristics of the sports specialization), the more favorable the preconditions for the formation of new forms of movements and improvement of previously mastered ones.
Regardless of sport specialization, the overall goal of training an athlete is to develop his physical abilities. In turn, the specific goal of achieving high sports results requires the creation of appropriate competitive potential. In the process of forming competitive potential, all sections of physical training turn out to be closely related. Thus, the training of an athlete is a holistic process, the individual aspects of which complement each other.
List of sources used
1. Theory and methodology physical culture: textbook for the Institute of Physical Culture in two volumes. / Ed. B.A. Ashmarina.-M.: Education, 1990.
2. Gandelsman A. B., Smirnov K. M. Physiological foundations of sports training methods. -M.: Physical culture and sport, 1970.
Donskoy D. D. Laws of movement in sports. - M.: Physical culture and sport, 1968.
Lecture 7
1. Physical training of the athlete.
2. General and auxiliary physical training.
3. Special physical training.
4. Regularities of using general physical training and physical training means in sports training.
Athlete's physical training, as one of the most important components of sports training, represents a strictly planned pedagogical process aimed at nurturing physical qualities, comprehensive development of the body and strengthening the health of the athlete, with the aim of creating a solid functional base for all other types of preparation for the highest achievements in the chosen sport.
The level of sports results currently demonstrated places extremely high demands on the physical fitness of athletes. This is due to the following factors:
A qualitatively new level of achievement always requires a new level of development of the athlete’s physical qualities. For example, in order to put a shot beyond 20 m, not only more advanced technique is required, but also a very high level of development of strength and speed. The simplest calculations show that an increase in the flight range of the cannonball by 1 m requires an increase in the power of the pushing force by 5–7%. This example is typical for speed-strength sports, where an increase in strength and speed leads, as a rule, to a direct increase in results (throwing, weightlifting, sprinting, jumping). However, in other sports, increasing the level of development of physical qualities is of no small importance. In cross-country skiing, for example, the most first-class technique and the highest fighting qualities will not help an athlete if he is inferior to his rivals in such an indicator of endurance as maximum oxygen consumption.
A constant increase in the level of development of physical qualities is an indispensable condition for increasing training loads. Over the past 4–6 years alone, indicators of training loads in swimming, rowing, speed skating, individual light exercises athletics and many other sports increased by 2–3 times. To train with such loads, of course, an extremely high physical fitness of the athlete is required. Therefore, any increase in the volume and intensity of training loads should be preceded by a significant improvement in the level of physical fitness.
According to the direction and nature of the impact of the means used, physical training is usually divided into general physical training (GPP) and special physical training (SPP). It should be borne in mind that this division is very arbitrary, since in many cases the goals and objectives of both sections of physical training are very close.
General physical preparation. The objectives of general physical training are:
1. Comprehensive development of the athlete’s body, development of physical qualities: strength, endurance, speed, agility, flexibility.
2. Creating conditions for active recreation during the period of reducing training loads (activation and acceleration of recovery processes).
3. Improving moral and volitional training, “hardening fighting qualities.”
4. Elimination of deficiencies in physical development that interfere with mastery correct technique exercises.
The main means of general physical training are exercises of “one’s own” sport, as well as a wide range of general developmental exercises and exercises from other sports. The most common exercises used as means of general physical training in literally all sports are: cross-country running, exercises with weights, general developmental gymnastic exercises and sports games. IN general physical training program often also include cross-country skiing (for swimmers, rowers, water polo players), rowing (for swimmers), cycling (for skaters and skiers), etc.
It should be remembered that the rational use of athlete’s general physical training means is possible only if the specifics of the sport are taken into account. Lack of attention to this often leads to an unproductive increase in physical qualities that do not play a big role in competitive activity in a specific sport, and at the same time limit the athlete’s ability to grow special motor qualities necessary to achieve high athletic results. Thus, the implementation of this approach in strength training often leads to an unproductive increase in the maximum strength of muscles that do not bear a significant specific load, to an unproductive increase in muscle mass and an associated decrease in endurance, deterioration of sports technique and the occurrence of a number of other changes. With excessive enthusiasm for work aimed at developing general endurance, in particular aerobic work, in athletes capable of achieving sprint distances, on the one hand, the functionality of the oxygen transport system, which is practically not used during competitive activity lasting no more than 45–60 s, is significantly increased, and on the other hand, the improvement of their sprint abilities, which are specialized, is difficult. Thus, it is impossible to plan general physical training without taking into account the specifics of the sport and even the specific distance at which the athlete will have to perform.
Some experts (V.V. Kuznetsov, 1970) also recommend distinguishing auxiliary training. Auxiliary physical training is built on the basis of general physical fitness and is focused on creating a special foundation necessary for the effective performance of large volumes of work aimed at developing special motor qualities. Such training involves increasing the functional capabilities of various organs and systems of the body, improving neuromuscular coordination, increasing the ability of athletes to bear heavy loads, and improving the ability to effectively recover from them.
Special physical training. Special physical training is a specialized development of general physical training. Its tasks, naturally, are narrower and more specific:
1. Improving physical qualities that are most necessary and characteristic of a given sport.
2. Preferential development of those motor skills that are most necessary for successful technical and tactical improvement in “their” sport.
3. Selective development of individual muscles and muscle groups that bear the main load when performing a specialized exercise.
The main means of special physical training are the competitive exercise of “one’s own” sport, as well as some additional exercises that are similar in their motor structure and the nature of neuromuscular efforts to the movements of the specialized exercise and, therefore, aimed at the specialized development of the main, “working” groups muscles and leading functions.
The most striking example of the selection of means of special physical training is the use of roller skates by speed skaters and roller skis by skiers during summer training. In winter, rowers practice in rowing pools; throughout the season, swimmers use various devices that allow them to simulate a stroke with varying degrees of effort (rubber cords, block devices).
The ratio of means and methods of general and special physical training depends on the individual characteristics of the athlete, his sports experience, the training period, and the tasks being solved.
Physical training is necessary for an athlete of any level of fitness and any sport. With increasing sports qualifications, the role of physical training in no way decreases. However, its nature, the means and methods used are undergoing significant changes, expressed primarily in a special focus. A certain pattern can be noted in the specialization of physical training. It lies in the fact that during the long-term training of an athlete, the ratio of general and special physical training means gradually changes in favor of the latter (Table 1).
Table 1 – Principal ratio of GPP and TFP funds in the long-term training process athletes various qualifications (%)
This pattern also manifests itself throughout one sports season (Table 2).
Table 2 - Approximate ratio of general physical training and physical training in the annual training cycle of a qualified athlete (%)
Ticket No. 23
Define the concepts: “ physical development", "physical education", "physical perfection", "sport"
Physical development– a set of morphological and functional indicators of the body that determine its reserve physical strength, endurance and capacity. The physical development of a growing organism is characterized by the process of formation, maturation (biological age) and morphofunctional state at each period of time. It obeys biological laws and depends on a complex of socio-economic and other conditions. Along with morbidity, fertility and mortality, physical development is one of the important indicators of the sanitary condition of the population.
Physical education – this is a type of education, the specific content of which is teaching movements, nurturing physical qualities, mastering special physical education knowledge and forming a conscious need for physical education activities
Physical perfection- This is a historically conditioned ideal of physical development and physical fitness of a person, optimally meeting the requirements of life.
The most important specific indicators of a physically perfect person of our time are:
1) good health, which provides a person with the opportunity to painlessly and quickly adapt to various, including unfavorable, living, working, and everyday conditions;
2) high overall physical performance, allowing you to achieve significant special performance;
3) proportionally developed physique, correct posture, absence of certain anomalies and imbalances;
4) comprehensively and harmoniously developed physical qualities, excluding one-sided human development;
5) possession of a rational technique of basic vital movements, as well as the ability to quickly master new motor actions;
6) physical education, i.e. possession of special knowledge and skills to effectively use one’s body and physical abilities in life, work, and sports.
At the present stage of development of society, the main criteria for physical perfection are the norms and requirements of government programs in combination with the standards of the unified sports classification.
Sport(English sport, abbreviation from the original Old French desport - “game”, “entertainment”) - the activity of people organized according to certain rules, consisting of a comparison of their physical and (or) intellectual abilities, as well as preparation for this activity and interpersonal relationships, arising in its process. Sport is a specific type of physical or intellectual activity performed for the purpose of competition, as well as targeted preparation for them through warm-up and training. Combined with rest, the desire for gradual improvement physical health, increasing the level of intelligence, obtaining moral satisfaction, striving for excellence, improving personal, group and absolute records, fame, improving one’s own physical capabilities and skills, sport is intended to improve the physical and mental characteristics of a person.
Features of the stage of resulting development of actions: tasks, means and methods, features of methodology and technologies in the pedagogical process.
Target – further development of motor action, which leads to the formation of a strong motor skill.
Problems to be solved:
1. Achieve stability and automaticity in performing a motor action.
2. To achieve the performance of a motor action in accordance with the requirements of its practical use (necessary effort, rational rhythm and tempo, accuracy, efficiency, economy, etc.)
3. Ensure variable use of the action depending on the prevailing external conditions for performing the action.
Indicative basis of action at this stage it seems to be collapsing - some of the support points on which attention was previously concentrated are now removed from the sphere of constant awareness (which does not exclude the possibility of taking them back under conscious control when circumstances require it).
Along with the methods standard-repetition exercise methods are used more widely than at the previous stage variable interval exercise with various techniques for changing parameters and operating conditions.
The share of combined varieties of methods of performing motor actions is increasing - repeated alternating and interval exercises with hard and other rest intervals.
Game and competitive methods are used more widely.
Repeated reproduction of a learned action also serves as a factor in the development of motor qualities (strength, speed, endurance, etc.), which determine its effectiveness.
This is ensured by the following methodological techniques:
The use of additional resistance and weights during exercise, alternating with exercises without resistance and weights.
Stimulating the speed and tempo of movements using external sensory guidance, technical means and facilitating external conditions (light and sound leaders, simulators, inertial forces, ground reaction, etc.).
Performing exercises against the background of fatigue created by previous loads and reducing rest intervals between repetitions.
Ideomotor exercise is used as a way of self-tuning for the perfect execution of a motor action in a condensed, abbreviated form with an emphasis on key points and the conditions for its implementation, as well as a way of self-analysis and correction of mistakes.
Warning and error correction:
Excessive, overly accentuated and prolonged concentration of attention on control over the details of an action, which inhibits its automation. This is excluded when using methodological techniques that help switch attention to its result and variable conditions of action, including it in gaming and competitive situations.
Violation of the measure in the use of a standard-repetitive exercise, which results in excessive stereotyping of the skill; or, on the contrary, a violation of the measure in varying the exercises and the conditions for their implementation, as a result of which an insufficiently stable skill is formed.
Violation of the measure between practicing a motor skill and developing physical qualities.
To do this, it is necessary to ensure a harmonious combination of improving the technique of action and nurturing the motor qualities that determine its effectiveness.
Control over the formation of a skill and its improvement:
Such control includes determining its overall effectiveness and the qualitative aspects of the skill, on which its reliability and effectiveness depend.
Overall effectiveness of the action– assessed in tests and competitions, the results of which are compared with tabulated standards. Here only the external effectiveness of the action is determined, but the individual components on which its practical effectiveness depends are not identified.
Criterion for the effectiveness of an action technique are derived based on a comparison of its effectiveness during holistic reproduction and the so-called motor potential, assessed in the test, which is a simplified version of the action. For example, based on the result of jumping up with a push of two legs from a place, motor potential in high jumps is assessed. The effectiveness of an action technique can be judged in running by the ratio of the duration of the flight and support phases or by the ratio of the length and frequency of steps.
Degree of automation of movements– is assessed by the success of performing exercises that require switching attention during the course of the action from itself to certain objects and tasks. For example, performing exercises related to the limitation of visual and exteroceptive control or in the process of performing an exercise, analyzing external conditions for solving additional tasks of motor activity.
On the degree of reliability of the acquired skill judged by its stability in the face of disturbing factors and by its appropriate variability in changing conditions, which is revealed through appropriately organized control exercises.
The combination of these criteria and control tests makes it possible to comprehensively monitor the progress of the formation and improvement of a motor skill at the final stage of practicing the action.
Methodological principles of physical training of an athlete. Features of special physical training in sports.
(SFP) is a process that ensures the development of physical qualities and the formation of motor abilities and skills specific only to specific sports or specific professions, ensures the selective development of individual muscle groups that bear the main load when performing specialized exercises. The main means of special physical training are competitive exercises in “their” sport. The ratio of means and methods of general physical training and physical exercise depends on the individual characteristics of the athlete, his sports experience, the period of training and the tasks being solved. The principle of unity is based on the fact that the body’s adaptive reactions to loads are selective in nature and cannot ensure the development of all the qualities necessary to demonstrate high sports results. Each quality, depending on the biological structure of the movements used and the intensity of the load, develops specifically. Deviation in one direction or another when using either specific means or general developmental physical exercises does not give the desired effect. The level of development of physical qualities varies among representatives of different sports.
The only correct solution to the issue of using general and special physical training is their reasonable combination at different stages of the educational and training process.
Special physical training is very diverse in its focus, but all its types can be reduced to two main groups:
1. sports training;
2. professionally applied physical training.
Sports preparation (training) is the appropriate use of knowledge, means, methods and conditions, which allows for a targeted influence on the development of an athlete and ensures the necessary degree of his readiness for sports achievements.
Currently, sport is developing in two directions with different target orientations - mass sport and elite sport. Their goals and objectives differ from each other, but there is no clear boundary between them due to the natural transition of some trainees from mass sports to “big” sports and back.
The goal of sports training in the field of mass sports is to improve health, improve physical condition and leisure.
The goal of training in the field of elite sports is to achieve the maximum high results in competitive activity.
However, as for the means, methods, and principles of sports preparation (training), they are similar both in mass sports and in elite sports. The structure of training for athletes training and functioning in the field of mass sports and elite sports is also fundamentally common.
The structure of an athlete's preparedness includes technical, physical, tactical and mental elements.
Technical preparedness should be understood as the degree to which an athlete has mastered the technique of the movement system of a particular sport. It is closely related to the physical, mental and tactical capabilities of the athlete, as well as environmental conditions. Changes in competition rules, use of other sports equipment significantly influences the content technical readiness athletes.
The structure of technical readiness always contains the so-called basic and additional movements.
The basic ones include movements and actions that form the basis of the technical equipment of this sport. Development basic movements is mandatory for an athlete specializing in this sport.
Additional ones include secondary movements and actions, elements of individual movements that do not violate his rationality and at the same time are characteristic of the individual characteristics of a given athlete.
Physical fitness is the capabilities of the body's functional systems. It reflects the required level of development of those physical qualities on which competitive success in a particular sport depends.
An athlete’s tactical preparedness depends on how well he masters the means of sports tactics (for example, technical methods necessary to implement the chosen tactics), its types (offensive, defensive, counterattack) and forms (individual, group, team).
Mental preparedness is heterogeneous in its structure. It is possible to distinguish two relatively independent and at the same time interconnected sides: volitional and special mental preparedness.
Volitional preparedness is associated with such qualities as determination (a clear vision of a long-term goal), determination and courage (an inclination to take reasonable risks combined with thoughtful decisions), perseverance and perseverance (the ability to mobilize functional reserves, activity in achieving a goal), endurance and self-control ( the ability to control one’s thoughts and actions in conditions of emotional arousal), independence and initiative. Some of these qualities may initially be inherent in one or another athlete, but most of them are nurtured and improved in the process of regular educational work and sports competitions.
In the structure of an athlete’s special mental preparedness, it is necessary to highlight those aspects that can be improved during sports training:
1. resistance to stressful situations of training and competitive activity;
2. kinesthetic and visual perceptions of motor actions and the environment;
3. the ability to mentally regulate movements, ensuring effective muscle coordination;
4. the ability to perceive, organize and process information under time pressure;
5. the ability to form advanced reactions and programs in the brain structures that precede real action.
Issues for discussion:
1. General and special physical training.
2. Means of developing physical qualities
3. Methods for developing physical qualities
The physical training of an athlete is usually called the development of his physical qualities, manifested in the motor abilities necessary in sports. The specific content of physical training is the development of strength and speed abilities, endurance, agility and flexibility. In general, this aspect of sports training, to a greater extent than others, is characterized by physical activity that affects the morphofunctional properties of the body and thereby directs its physical development. Physical training is divided into general and special; some experts (V.V. Kuznetsov, 1970) also recommend auxiliary training.
General physical training of an athlete is usually understood as the process of harmonious development of motor qualities without taking into account the specifics of the sport.
Auxiliary physical training is built on the basis of general physical training and is focused on creating a special foundation necessary for the effective performance of large volumes of work aimed at developing special motor qualities. Such training involves increasing the functional capabilities of various organs and systems of the body, improving neuromuscular coordination, increasing the ability of athletes to bear heavy loads, and improving the ability to effectively recover from them.
Special physical training is aimed at developing motor qualities strictly in accordance with the requirements imposed by the specifics of the chosen sport.
Physical training is aimed at improving the physical fitness of those involved, i.e. strengthening organs and systems, increasing their functionality, developing the motor qualities of athletes: strength, speed, endurance, flexibility, coordination. Physical training is divided into general and special.
The task of general physical training (GPP) for any athlete, regardless of the type of specialization in athletics– create a foundation of functional readiness for improvement in the chosen specialization, achieve high performance of the body when performing any activity.
Methods for developing physical qualities using athletics exercises.
Physical (motor) qualities are usually called certain aspects of a person’s motor capabilities. These include strength, speed, flexibility and agility. These physical qualities develop in close interrelation and have different meanings for each person or sport.
Force- this is a person’s ability to overcome external resistance or resist it through muscle effort.
Any manifestation of muscle strength is created by nerve impulses coming from the motor centers of the cerebral cortex through nerve cells spinal cord to muscles. Athletics exercises for developing strength include various jumps into a sand pit, jumping over obstacles, jumping on one leg, running and jumping uphill, running or walking with weights, jumping from a hill, running with resistance, pushing and throwing sports equipment.
Rapidity- This is a person’s ability to perform movements in a short period of time.
Three main forms of manifestation of speed can be distinguished: latent (hidden) time of motor reaction; speed of single movement (with low external resistance); frequency of movements. These forms are relatively independent of each other, and they must be developed taking into account the listed features.
Good athletics exercises for developing speed include running on the run, running in easier conditions (downwind, on an inclined track, running with a traction device), running with high hips, mincing running, relay race for short periods, etc.
Speed exercises do not cause profound changes in the body, and therefore it is recommended to perform them at the beginning of the main part of the lesson.
Endurance - This is a person’s ability to perform work at a given intensity for a long time, i.e. resist fatigue.
Endurance is ensured by the activity of the whole organism. First of all, endurance depends on the activity of the cerebral cortex, which determines and regulates the state of the central nervous system and the performance of all organs and systems.
Endurance can be general or special. General endurance is characterized by a person’s ability to perform any work of moderate intensity for a long time. Special endurance is a person’s performance of specific work. optimal intensity for his activities.
The best athletic means for developing general endurance are long walking or running, performed at a uniform pace with a heart rate of 140-160 beats/min. As fitness increases, students can gradually increase the load, including running at increased speed, sand running, water running, and cross-country running. The load can also be adjusted by the duration of the exercise.
General endurance, which largely determines a person’s overall performance and level of health, at the same time serves as the basis for the development of special endurance.
Flexibility- This is a person’s ability to perform movements with a large amplitude. Human flexibility depends on the anatomical and physiological characteristics of the joints, the elasticity of the ligaments, muscle tone, and the state of the central nervous system. All movements performed with one amplitude or another in numerous athletics exercises, through which physical training is carried out, contributes to the development of flexibility. The greatest influence on the development of flexibility is exerted by special exercises hurdler, jumper, and thrower.
Agility- This is a person’s ability to quickly master new movements and rebuild motor activity. To be dexterous in movements, you need to be strong, fast, resilient, and often high-willed qualities. The more unknown and complex the action, the higher the dexterity should be. Dexterity is especially needed when unexpected situations arise. motor task, requiring quick orientation and immediate execution, when there is not a second of time to think.
It is especially important, through general physical training, to strengthen those links in the body of those involved that require their targeted improvement: to increase the functionality of lagging organs and systems or to strengthen the activity of systems that determine the activities of those involved.
In the process of general physical training, the athlete not only receives versatile physical development, characterized by a high level of strength, speed, endurance, flexibility, agility, performance of all organs and systems, and the coherence of their functions. The most important thing is that under the influence of general physical training, the athlete’s health improves, his body becomes more perfect. And the stronger the health and performance of the body, the better the athlete perceives training loads, adapts to them faster and achieves a higher level of development of motor qualities.
Special physical training (SPT) must be divided into two parts: preliminary, aimed at building a special foundation, and main, which is the possible broader development of motor qualities in relation to the requirements of the chosen sport.
The basis of the special physical training of an athlete is the development of motor qualities that determine the level of a person’s performance in the chosen sport.
Physical qualities (speed, endurance, agility and flexibility) do not exist on their own, but only in close interrelation. This becomes more understandable if we consider that the manifestation of each of the physical qualities is a person’s ability to highlight and strengthen one of the sides of any movement. Physical exercise, performed with effort on one side of the movement, are called specially developing.
For the primary development of one or another quality (strength, speed, endurance), special exercises are used.
