Methods of sports training

For sports orienteering competitions, extended and complex areas of distance are characterized. For successful overcoming them, along with such physical qualities as speed and strength, endurance is needed, which is a determining factor in the physical training of orientative athletes. In our book we pay a major attention to the development of this particular quality.

With the development of general and special endurance, the mode of execution of the exercise can be conditionally divided into continuous and "interrupt" (discrete). With continuous mode, uniform, variable, control and competitive workout methods are used, during the discrete - interval, re-and re-alternating. We will introduce brief with the content of each of these methods.

Uniform method It is characterized by the implementation of continuous operation with adventure intensity. Effective with training in many cyclic sports. An uniform method requires the knowledge of the physiological and psychological foundations of a continuous run from the coach and athlete. Briefly remind them. At the same time, let the definition of the terms with which the reader will meet in this book.

Oxygen consumption by the organism with muscle work, lasting for more than 5 minutes, increases in the first minutes and is further supported at a constant level. This state is called sustainable.

The maximum consumption of oxygen (IPC) is characterized by the amount of oxygen, which the body consumes in 1 min. With severe work, lasting at least 3 minutes. For each person it is a border, above which oxygen consumption does not increase. The magnitude of the IPC depends on weight and is expressed in the amount of oxygen in milliliters consumed per unit of time divided by a person's weight. If 1 kg, the IPC weight is recalculated at non-sports is approximately 40 ml, athletes of higher qualifications - 80-90 ml.

The IPC serves as an indicator of the aerobic productivity of the body.

Aerobic performance - The ability of a person to provide its energy expenditures at the expense of oxygen absorbed during operation. RulesTat in long-distance distance in ski racing in many respects (60-80%) depends on the level of aerobic performance. And one of the main tasks of training athlete is an increase in this level.

At what is the level of the IPC, workouts and competitions of athletes?

Swedish scientist P. Osranddt found that only the work can be performed long, which requires an oxygen request to 50%. A well-trained athlete can operate at 90-95% of its IPC not more than 10-15 minutes. In everyday practice, the pulse frequency is a good indicator of the load intensity. As an example, we give the pulse and IPC indicators for skiers - riders (Table 1).

Table 1.

Consumption of oxygen and pulse frequency at skiers - riders

Anaerobic performance - The ability of the body to function in conditions of lack of oxygen due to anaerobic energy sources. Oxygen, interacting with glucose in the blood, frees energy. Splitting glucose without oxygen, i.e. anaerobo, is accompanied by the release of lactic acid and other metabolic products that, accumulating in the body, make it stop working. The incoming oxygen contributes to the removal of these products from the body. High anaerobic performance is characteristic of sports with submaximal power loads (running 400, 800 m, medium distances). When training at long distances, the work performed under these conditions does not exceed 5-15% of the total, depending on the stage of preparation and the level of skill.

When running, the athlete uses an extensive range of speeds - from the lowest to the limit. Stamina training in continuous mode takes into account the two components of the load: the speed of running and the length of the distance (time). When drawing up training plans, we will further identify the following runs with different speeds:

1) a zone of low speeds with energy supply mainly due to fats, pulse 100-140 UD / min;
2) medium speed zone mainly with carbohydrate energy supply, pulse 140-170 UD / min.
3) zone of high speeds with oxygen consumption close to the maximum, pulse 180 ° C / min.

With a slow run, the ratio of oxidized in the body of fats and carbohydrates is practically the same as in peace (65-70% of the total energy is formed by fats and 30% due to carbohydrates). The athlete is able to carry out such runs for several hours: in the first tens of minutes, the processes of mobilization of carbohydrates and fats are stabilized, then a sustainable state is held for a long time, in the end of the running there may be a disorder in the regulation of functions and fatigue. During the sustainable state of oxygen consumption, all 100% of the energy is obtained by aerobic metabolism. Slow run promotes the expansion of small blood sauces (in the skin, digestion, liver, muscle organs), has a beneficial effect on the cardiovascular system. The blood flow is reduced by blood flow, the muscles are delivered faster energy substancesThermoregulation and selection processes are improved. The blood sugar content is supported by the reserves of it in the liver. For several hours of carbohydrate reserves, for in these conditions the body spends mainly fat stocks.

When running with an average speed most of the energy (from 50 to 70%), the organism gets due to carbohydrates. Oxygen consumption is approaching 60-80% of the maximum. This run is subject to more stringent organism requirements. Cardiac frequency is held about 150-170 UD / min. At clock and longer run due to an increase in body temperature, the body thermoregulation system is effective, warning athlete's body overheating. The maximum duration of such running is determined by the maximum consumption of oxygen. With prolonged run, the content of glucose in the blood is reduced, which is sensitive to the nervous system. A feeling of hunger appears, visual sensitivity decreases, there are disorders of mental functions. Orientation is not recommended to run in such a pace over 2 hours.

As soon as an athlete reaches control task According to the development of general endurance, the volume of running low and medium speed is somewhat decreased due to the running rate introduced into the workout. With this run, the pulse increases to 180-190 ° C / min, the performance of the heart increases (the maximum blood volume per minute). Running at high speed is usually carried out using an intensive interval training method, a re-method on long segments, axes and competitions for long distances.

Variable method It is to perform continuous operation with a change in intensity from weak to maximum. Develops aerobic and anaerobic performance. One of the common variants of this method - fartlek, or "Speed \u200b\u200bgame", which is running in running quite large distances (from 3 to 15 km) with variable speed.

Running with a change of speed from slow to a competitive presents a good basis for improving the training. Long load of load improves work of cardio-vascular system. The psychological effect of the Fartile is exceptional during jams on the area with a changing relief. As part of the training program, this method is used by representatives of many cyclic sports. It is especially recommended in the initial period in the development of endurance groves.

At the Far Trek, the athlete trains from 1 to 2 hours a day.

1) Easy run-5-10 min. (as a warm-up);
2) uniform strong run - 1-2 km;
3) fast walking-5 min.;
4) Easy running with accelerations of 50-60 m to the appearance of low fatigue - 15-20 min;
5) Easy running with the inclusion of 3 or 4 rapid steps;
6) Running in the rise in full force - 150-160 m;
7) Running in a fast pace - 1 min.

The described set of exercises can be repeated several times for training.

Advantages of Fartile:

The natural change of voltage and rest is ensured;
- are brought up independent, thinking runners;
- Forest swampy soil reduces pain in the legs;
- Running on a soft unfamiliar area produces a short elastic effective step (which is especially important for an indicative order).

Disadvantages of fartile:

It is difficult to observe and control the training;
- The free character of the Fartile creates certain difficulties for athletes who do not have good volitional qualities.

In the preparation of an indicative order of fartlek applied to the development of endurance in the preparatory period. Various options Its are used as tests to assess the level of endurance athlete. The method in the competitive period is particularly effective as a means of preserving endurance during an active physical recreation and recovery of mental equilibrium.

Interval method - Very popular, occupying a large place in the preparation of many athletes and indicative purposes. V. Gershler, the coach of the ex-record holder of the world in a run of 400 and 800 m R. Harbig and the Olympic champion of J. Bartera, together with Dr. G. Reindell developed a technique that received the name of the control and interval and aimed at the development of the maximum capabilities of the cardiovascular system . Here is its program:

1) an increase in the warm-up of heart rate of up to 120 ° C / min;
2) running 150-200 m with a given force, raising the pulse to 170-180 ice / min;
3) Easy jogging until the pulse is reduced to 120-135 ° C / min.

The reduction time of the pulse should not exceed 90 seconds. Gershler believes that the main development of the heart occurs during a pause, at which the shock volume reaches the greatest value. This maximum impact volume stimulates the increase in the heart muscle. Pause over 90 sec. It leads to the redistribution of blood in the blood vessels and worsens the condition of the body at subsequent repetitions of the exercise.

Proponents of the interval method claim that it increases the possibilities of the heart almost twice as fast as the running of long distances or with the help of a tour. However, the well-known specialist in the run of T. Nett does not consider the interval training with a universal method. In his opinion, it is only a valuable addition to others. "Now the interval training is applied to solve specific tasks," Net writes. - For example, to increase the volume of the heart for a short time. In this, however, there is a disadvantage: "It has easily come - it is easy", because in this case the process of increasing the size of the heart is not so stable, as with the help of running long distances. "

Many coaches and athletes have now increased the amount of work performed by the interval method. What is it caused? The optimal form of workout for endurance is such when the coordination of movements and the functional setting of all organism systems occur against the background of increasing fatigue. This is very important from the point of view of psychological training athlete to stressful situations arising during the competition. At the same time, when using a long continuous runner for runners on medium and long distances, an increasing difference between training and competitive speeds is observed. Growing competitive running rates of long distances - a consequence of not only an increase in the load volume performed by the continuous method, but also to increase the intensity of the run. And the latter is possible at interval and repeated training.

The interval method in the interpretation of today is characterized by competitive volumes and intensity. The rest between the repeated runs of individual segments of the distance is reduced from full to partial. Competitive speed during training is determined as follows. Men after warm-ups pass with the maximum intensity of the control segment of 1000 m, women-500 m. Naturally, the maximum speed in different days and in various locals can be unequal. Competitive speed should be 10-12% lower than the maximum.

In such a form, the interval training method is customary to use in preservers and competitive periods for the development of high-speed endurance of an indicative order. At the same time, it is widely practiced, along with segments of 200-1000 m, running for 2000-5000 m with competitive speed. Such an intensive means of exposure to the body requires careful control over the results of its application. Incorrect interval training is much faster than any other method, can lead to mental and physical exhaustion. It is necessary to carefully follow the well-being of an athlete, his desire to continue or stop training. Interval training on segments 2000-5000 m under the leadership of the coaches is carried out only by high-class athletes.

This method simultaneously helps an athlete to repeatedly focus on the successful performance of the task in progressive fatigue and relax during the breaks of recreation.

For an indicative order, the interval method is very good in combination with training, during which the technical and tactical tasks are solved, which turns it into the game, and not in monotonous exercise.

For removal of fatigue great importance There is a place where originals are trained. The picturesque mountain landscape or plain on the shore of the forest lake, the sandy beach contributes to a more efficient impact of training loads on an athlete.

Re-alternating method It consists in repetition of working with a certain variable intensity through the intervals during which the body is fully restored (pulse 90) and the athlete can again do the same work. This method is used before starting training by repeated method, as it is easier to transfer, because the training of variable intensity is easier to repeat it with maximum intensity. The load volume is from competitive to one-time. Develops mainly aerobic performance athlete's body.

The repeated method is aimed at the development of high-speed endurance and is characterized by re-passing the given distance with maximum or limiting intensity. Rest between the passage of segments to a decrease in the pulse rate up to 120-130 Ud / min. Sometimes re-work performed by series (3x1000 m + 3x1000 m) with full rest between them. Load volume - from small (5x400 m) to competitive (for example, 3x5 km, 6x2 km).

The repeated method places increased requirements for the preparation of an athlete and is applied after a volumetric workout with uniform and variable methods at the second stage of the preparatory and in competitive periods. It is recommended mainly athletes of senior discharges.

Comprehensive training. As an example of such a workout, we give the "Polish running game", developed in the early 60s by the Polish specialist of athletics I. Milek. In it, workouts are peculiar to "running" tourism. All classes are transferred to the forest, in the mountains, on the sea coast. Using natural conditions-positive factor in the preparation foundation.

A running game consists of four parts: warm-up, rhythmic runs, tempo work and final part. The total duration of the game is 1.5-2 hours.

Workout - Jogging with the exercises for hands and body done on the go (Mahi, circular movements with hands, throwing light stones, branches). Duration - 15 min. Then follow the exercises for stretching the leg muscles, replaced by a newly easy run. Easy, but intensive warm-up prepares an athlete to the second part of the lesson.

Rhythmic jogs are interval jogging on short segments, repeated in the rapid rhythm, but without excess voltage. Their goal is to purchase speed. This exercise improves the activity of the respiratory organs, contributes to the restructuring of the muscles to increase their high-speed and powerful qualities, and preparing the blood circulation system to change the speed and rhythm of running, improves the motor coordination, strengthens the joints. Main goal of runs - increase speed and plasticity nervous system. They are held on very gentle slopes with a length of 80-100 m: a run - down the slope, return - a coward. The paced runs are high, the work of the hands is energetic, but this is not a sprint. A running starts smoothly, speed increases at a 50-80-meter segment until the difficulty comes in the breath, after which the muscle effort is turned off, but the rhythm of steps is preserved up to the journey. The number of runs - 6-10.

Workout and rhythmic jogs are carried out with such an intensity to remain energy for the most important part of the training - tempo work.

It is carried out by the interval method on segments of 1000-3000 m in the preparatory period and is reduced to segments of 500 m in competitive. The number of repetitions is 3-8. Jogging is carried out at rough terrain, sometimes uphill. Pulse 160-170 UD / min. The duration of this part of the workout is from 20 to 60 minutes.

A running game ends with a jog with jumps through the fallen trees, bouncing with the delivery of trees branches, sometimes with accelerations by 150-200 m. Duration - 30 min. Correctly conducted training should cause a feeling of pleasure from athletes. The main value of it is a large amount of work done by significant intensity without excessive mental tension. In the future, separate components of the running game can be used as independent training methods in the weekly cycle.

Control method. To control the development of endurance uses the so-called test jogging. At the same time, it is necessary to maintain all external conditions (length of distance and its condition, time of day, the position of the training day in the microcycle). Many years of experience in using test runs by skiers and orienteers of higher discharges at all stages of preparation gave excellent results. In addition to determining the level of endurance development, it allows you to make adjustments to the plan for further training.

The competitive method is characterized by competitive intensity. It also serves to work out the athlete of selected tactical and technical techniques. Competitive training is carried out, as a rule, at the distance of the main length. The physiological and psychological effect must correspond to the specifics of the competitive exercise.

Each coach has its own endurance training options. In a comprehensive training, the focus is on this or another method. New Zealand coach A. Lidyard recommends long-distance runners for 4 months before the main start, more often apply continuous jogging in the form of a tour of the cross-country. The result of the survey of leading US coaches is interesting: 60% of them use various combinations of large distances running in a high pace, and the interval method; 20% add to these combinations running in complicated conditions (in sand, soft soil) type of farthele; 20% apply only the interval method.

Thus, the only difference in training systems is reduced to the preference of certain methods. It is important that they do not exclude each other. It can not be stopped at one of them, try to improve the result due to the volume or intensity of the load, completely forgetting about other methods, - by the way, a common mistake, especially young coaches and athletes.

Circular method. Significant advances in physiology make it possible to properly install training loads, successfully plan training process. It is thanks to the stormy progress in this field of sports science there was such an effective method of high-speed-force preparation and increasing endurance, like a circular. One of its advantages is the possibility of strict individualization of loads, depending on the age and level of athlete's preparedness. The circular method involves the presence of a complex of carefully selected simple exercises consistently performed. The athlete moves from one exercise to another, without taking fatigue. This is achieved by the correct alternation of loads on various muscle groups, loads, the most appropriate opportunities and the level of training of the training.

In the preparation of indicative purposes, the circular method is applied depending on the purposes, organizational conditions, which are engaged. You can recommend the following types of circular workouts with a predominant orientation:

1) on the development of force;
2) on the development of endurance (the exercise is performed within 1-2 minutes, then the interval is 30-60 seconds; 8-10 exercises at each item);
3) on the development of high-speed qualities (3 series-circle is performed). Considered total time Perform assignments, and the time of the intermediate series is recorded. Each athlete seeks to implement the installed program with the maximum speed. As the training grows, the time spent on a certain complex decreases;
4) A combination of circular workout with technical (a second type training is performed. After the first exercise, the athlete receives a map and for a 30-second pause solves the task of choosing the path to the next CP or other orientation technique tasks).

The change of activity and involvement in the work of other muscle groups is favorably affects the ability to physically and mental relaxation. As a means of active recreation, power training contributes not only to the restoration of tired muscular groups, but also activates other groups. During the competitive period, such training serves as a means of active recreation and maintaining psychic equilibrium.

Very convenient circular training in modeling the competitive mode using work with a card. Such training can be called situational. A group of athletes three times performs a series of exercises at a high pace (pulse 170-180 ice / min). In the series - 10-12 exercises, including running at 300-400 m.

For 30-60 seconds. It is required to do a given number of movements, in a pause to choose and draw the path to the next KP. After passing each circle, the coach declares the time of participants. This is how competitive control of the struggle is created, allowing to observe the behavior of athletes in the stressful situation. At the end of occupations, the coach introduces athletes with the paths of the winners of the competitions on which these cards were used. Such a "game" must carefully prepare and take place more than once every 10 days.

As an example, we give the exercises included in the circular training to strengthen the main muscle groups:

1) From the position of the emphasis, the transition to the stop position is lying and back:
2) lifting the body from the position lying on the back;
3) the slope and straightening of the body with burden;
4) push up from stop lying;
5) jumps on the bench;
6) pull-up at the crossbar;
7) Running jumps 400 m;
8) jumping out of deep squats.

Sport games. Sports games are an important factor for training athlete, because in the orientation, not only endurance and power decide, but also the ability to make the right original solutions. Games improve the accuracy of movements in space, speed of the motor reaction. At the same time, the ability to quickly make a solution in an unexpected situation with a time limit. Emotional games on the "third extra", "salts" type, for which variable loads are characterized. In most sports games, medium power can be considered moderate. However, the athlete during the game can develop the work of any power. All this contributes to the improvement of the aerobic and anaerobic productivity of the body. However, the main thing here is the need to urgently solve situational tasks: to quickly analyze the situation in the game, find the optimal effect and bring it to the end. The task solution is complicated with an increase in the speed of movement. Moreover, loads are mainly determined by not muscle intensity, but speed of thinking. Fatigue slows down the task solution or leads to errors.

Games are used at all indicator preparation stages, especially in a competitive period, as a means of reducing the growing psychological stress.

Schedule running. As already mentioned, the orientation belongs to situational sports characterized by non-standard conditions. Overcoming spaces covered with various vegetation, meadows, swamps, lifts and descents of different steepness, ribbing obstacles occurring on the path, the athlete every minute produces non-standard movements. An indicative should have a significant "set" of motor actions mastered during the training process: the faster it chooses a certain movement, the higher the final result. Often there are completely unexpected situations when it is necessary to perform a movement previously not used.

An indicative should have a good cross-grazing and extensive experience of running through the forest, a swamp, stony soil, mountains.

The running technique in the cross is individual. The main thing is to ensure the correct relationship between the greatest speed and the maximum savings of effort. Best results gives a short economy step.

The most common mistake - run long stepwhich does not produce equilibrium feelings on different, sometimes heavy, trace sites. An inexperienced indicator, as a rule, begins competitions at a high pace and runs long step. In the future, reducing speed, he shortens a step, therefore, violates rhythm and dramatically worsens the result in running.

Cross training occupies a great place in the preparation of an indicative order. Running technique is usually learn in three versions:

1) Rock up the mountain quickly, under the mountain - medium;
2) Running in a smooth pace in the mountain and from the mountain;
3) Running from the mountain quickly, mountain - middle.

Run to the mountain of a shortened step, knees raise higher, work energetically with their hands. The steeper Mountain, the shorter the step and the rise of the knees. At one of the main areas of rough terrain - the top of the lift - the athletes usually involuntarily reduce the speed. In place with all it is very important to be able to save it or even increase.

You rarely see an athlete with good running technique from the slope. The main disadvantage of this is the desire to achieve the foot of the footer to increasing the length of the step. With such a run, you need to stay assembled. The main load falls on the knees and muscles of the bottom of the legs, the hands almost do not work. Stopping the foot from the heel on the sock allows you to slow down at any moment on the steep slope. To increase the speed of running when an open safe descent, you need to freely "drop" hands and lean more forward. At the same time it is necessary to be especially attentive.

The transition from the slope to the plain also requires the mobilization of the technical and volitional possibilities of an athlete. If the competitions are conducted on a strongly rough terrain, a certain setting of consciousness is needed for difficult work.

Running on the swamps occupies a significant place in orienteering competitions and requires good strength training, the ability to own a change of rhythm and pace. The most effective shortened step. Do not strive to run through the swamp in a power manner. It is recommended to train in the swamp on the swamp at all stages of spring-summer training.

Objective, tasks, means and methods of sports training.

Sport (in the broad sense of the word) - represents competitive activities, special preparation for it, as well as specific relationships, norms and achievements in the field of this activity.

Sport training - It is a training for sports competitions aimed at achieving the highest possible athlete of the level of preparedness due to the specifics of competitive activities and guaranteeing the achievement of the planned sporting result.

1) mastering equipment and tactics of elected sports discipline;

2) improving motor qualities and increase opportunities functional systems the body that ensures the successful performance of the competitive exercise and the achievement of the planned results;

3) the upbringing of the necessary moral and volitional qualities;

4) ensuring the necessary level of special mental preparedness;

5) the acquisition of theoretical knowledge and practical experience necessary for successful training and competitive activities.

Complex results of solving the tasks of sports training are expressed by the concepts: "training", "preparedness" "Sports form."

Training it is characterized by the degree of functional adaptation of the body to the presented training loads, which occurs as a result of systematic exercises and contributes to improving human performance.

Prepared - This is a comprehensive result of physical training (degree of development physical qualities); technical training (level of improving motor skills); tactical preparation (degree of development of tactical thinking); Mental training (level of improvement of moral and volitional qualities).

Sports uniforms - this is the highest degree of athlete's preparedness, characterized by its ability to simultaneously implement in the competitive activity of various aspects of the preparedness (sports and technical, physical, tactical, mental). In a state of sports form, the athlete demonstrates the maximum sports result.

Sports training characterize some distinctive features:

2) early and in-depth specialization of an athlete in a favorite sport;

3) careful selection of athletes to occupy one or another sport;

4) a large duration of classes necessary to achieve maximum training results;

5) an exceptionally high level of training and competitive loads;

6) a high degree of individualization of the athlete preparation process;

7) the need for systematic and in-depth control during training sessions;

8) the guidance of the coach at a sufficiently high degree of independence and creativity of an athlete;

9) Widespread use of non-specific means and methods of preparation, allowing to fully reveal the functional reserves of the body.

Sport training equipment

Fighters of sports training can be divided into three groups of exercises: elected competitive, specially preparatory, general preparatory.

Favorite competitive exercises - these are holistic motor actions (or a totality of motor actions), which are a means of conducting sports struggle and are carried out whenever possible in accordance with the rules of the competition as elected sport.

Specially preparatory exercises includes elements of competitive actions, as well as movements and actions, substantially similar to them in the form or nature of manifested abilities. Depending on the preemptivity, specially preparatory exercises are divided into summer"contributing to the development of the form, technique of movements, and on developingaimed at raising physical qualities (forces, speed, endurance, etc.). This division, of course, conditionally, since the form and maintenance of motor actions is often closely interrelated. General Manufacturing Exercises are predominantly means of general training athlete. As such, a wide variety of exercises can be used - both on the features of their impact on specially preparatory, and significantly different from them (including those oppositely directed).

When choosing general preparation exercises, the following requirements are usually followed:

1) in the early stages sports Path General physical training athlete should include funds that make it possible to effectively solve the tasks of the comprehensive physical development;

2) At the stages of in-depth specialization and sports improvement, it must be a foundation for improving competitive skills and physical abilities that determine the sports result:

When typing nonspecific, i.e. common, endurance long run moderate intensity, ski crosses, swimming;

When raising actually power abilities - exercises with a barbell borrowed from weightlifting, as well as exercises of sports and auxiliary gymnastics with various kinds of burdens and resistance;

When raising the speed of movements and a motor reaction - sprint exercises, training varieties of sports games and mobile games;

When upbringing coordination abilities - elements of sports gymnastics, acrobatics, games with high requirements for coordination of movements.

Sport training methods.

In sports training under the term methodit should be understood as the method of applying the main means of training and the totality of receptions and the rules of activity of the athlete and coach. In the process of sports training, two large groups of methods are used: 1) common-goal, including verbal and visual methods; 2) Practical, including a method of strictly regulated exercise, gaming and competitive methods.

Common-generating methods include:

slible methods , applied in sports training include a story, explanation, conversation, analysis, discussion, etc. The effectiveness of the training process largely depends on the skillful use of instructions, teams, comments, verbal estimates and explanations.

visual methods , used in sports practice, belong: 1) the correct way to show individual exercises and their elements, which usually holds a coach or qualified athlete; 2) Demonstration of educational films, video recordings of motor actions engaged, tactical circuits on layouts of playgrounds and fields, etc.; 3) the use of the simplest landmarks that limit the direction of movements, overcome the distance, etc.; 4) the use of light, sound and mechanical leading devices, including with software control and feedback.

Practical methods:

methods of strictly regulated exercisemethods are predominantly aimed at the development of sports equipment, and methods aimed at raising physical qualities.

Among methods, aimed primarily on the development of sports equipment,allocate the methods of learning exercises in general (integrity-structural) and in parts (dismemberous-structural). When using holely-structural and disseminated-constructive methods, a large role is assigned to the supply and simulation exercises. In imitation exercises, the overall structure of the main exercises is maintained, however, when they are fulfilled, conditions are provided that facilitate the development of motor actions.

Among methods, aimed mainly to improve physical qualities,allocate two main groups of methods - continuous and interval. Continuous methods are characterized by a single continuous execution of training work. Interval methods involve exercise with regulated pauses and involuntary breaks.

When using these methods, the exercises can be performed both in uniform (standard) and in variable (variable) mode. With uniform mode, the intensity of work is constant, with a variable - varying. The intensity of work from exercise to the exercise may increase (progressive) or repeatedly change (varying option).

Continuous methodstraining - applied under conditions of uniform and variable work, mainly used to increase aerobic capabilities, education of special endurance to the operation of medium and large duration.

Uniform method- It is characterized by the performance of physical exercises during relatively long time with constant intensity. Exercises can be performed with small, medium and maximum intensity. The disadvantage of this method is the rapid device (adaptation) to it.

Variable method- differs from uniformly sequential varying load during continuous exercise, by changing speed, tempo, rhythm, movement amplitude. The advantage of the method - it eliminates monotony in work, but this method is desirable to apply with prepared athletes.

Interval method - characterized infair the exercise series of the same and different duration with constant and variable intensity and strictly regulated arbitrary breaks. As examples, you can bring typical series aimed at improving special endurance: 10 x 400; 10 x 1000 m - in running and running skating, in rowing. Holiday infection is planned and strictly regulated. As a rule, the rest interval between Ex-1-3 min (sometimes up to 15-30 seconds), thus the training effect occurs not only and not so much at the time of the exercise, but at the time of rest.

Repeated method- It is characterized by repeated repetition of exercises with a certain and directed recreation interval, provided that there is enough to restore the performance of an athlete. Training effect, in contrast to the interval method, only during the exercise period. The disadvantage - it quickly exhausts energy resources, the formation of an indicator barrier can occur, the effect of overravel.

Method of circular training- It is characterized by the implementation of a specially selected complex of physical. Exercises using a number of methods. This method of conjugate development of Piz. Qualities and improving skills. Distinctive features: 1) Regulation of work and recreation at each station; 2) individualization of the load; 3) the use of well-studied exercises; 4) Sequential inclusion in various muscle groups.

Game methodused in the process of sports training not only for initial training of movements or selective impact on individual abilities, as for comprehensive improvement of motor activities in complicated conditions. To the greatest extent, it allows you to improve such qualities and abilities as agility, resourcefulness, speed orientation, independence, initiative.

Competitive methodimplies specially organized competitive activities that this case It acts as an optimal way to improve the efficiency of the training process. The use of this method is associated with high demands for the technical and tactical, physical and mental capabilities of an athlete, causes deep shifts in the activities of the most important systems of the body and thereby stimulates adaptation processes, ensures integral improvement of various side Prepared athlete. Competitions can be carried out in complicated or lightweight conditions compared to official.

Classification of training and competitive loads.

- This is the impact of physical exercises on the body of an athlete, causing an active response of its functional systems (V.N.Platonov, 1987).

- It is intense, often the maximum burden associated with the performance of competitive activities.

In their way character loads used in sports are divided into training and competitive, specific and nonspecific; by magnitude - on small, medium, significant (occasional) and large (limit); by directional - on contributing to the improvement of individual motor qualities (high-speed, power, coordination, endurance, flexibility) or their components (for example, alactate or lactate anaerobic capabilities, aerobic capabilities), which improve the coordination structure of movements, components of mental preparedness or tactical skills, etc. ; by coordination complexity - on stereotypical conditions that do not require significant mobilization of coordination abilities, and associated with the implementation of the movements of high coordination complexity; by mental tension - more intense and less tense depending on the requirements for mental capabilities of athletes.

Load Indicators (G.L.):

"External" load indicators - 1. The load volume is the quantity or duration of the impacts in hours, minutes, number of classes, etc.; 2. Intensity is a set of impact on the body or the magnitude of neuromuscular voltage, speed, pace of movement, density, burden value; 3. Coordination complexity - more or less complex; 4. Psychological tension.

"Internal" load indicators - the body's reaction to the load: heart rate, light ventilation, oxygen consumption, etc.

All loads the magnitude of exposure The athlete's body can be divided into developing supporting (stabilizing) and recovery.

TO developingloads include large and significant loads that are characterized by high impacts on the basic functional systems of the body and cause a significant level of fatigue. Such loads on the integral effect on the body can be expressed after 100 and 80%. After such loads, a recovery period is required for the most involved functional systems, respectively, 48-96 and 24-48 hours. K supporting (stabilizing) loads include average loads affecting the athlete's body at 50-60% relative to large loads and requiring the restoration of the most tired systems from 12 to 24 hours. recovery Loads include small loads on an athlete's body at 25-30% in relation to large and requiring recovery of not more than 6 hours.

The choice of one or another should be justified primarily from the performance of efficiency. To the number of most significant signs of the effectiveness of training loads you can attribute:

1) specializing, i.e. measure of similarity with competitive exercise;

2) tension, which manifests itself in preferential impact on this or that motor quality, when using certain energy supply mechanisms;

3) the value as a quantitative measure of exposure to the exercise on the body of an athlete.

IN modern classification Training and competitive loads are distinguished by five zones that have certain physiological borders and pedagogical criteria, widespread in practice workout. In addition, in some cases, the third zone is divided into two subzones, and the fourth is three in accordance with the duration of competitive activities and the capacity of work. For qualified athletes, these zones have the following characteristics.

1st Zone - aerobic restorative. The nearest training effect of the loads of this zone is associated with an increase in heart rate up to 140-145 ° C. / min. Blood lactate is at rest and does not exceed 2 mmol / l. Oxygen consumption reaches 40-70% of the IPC. Energy provision occurs due to oxidation of fats (50% or more), muscle glycogen and blood glucose. The work is provided by completely slow muscle fibers (MMB), which have the properties of complete recycling of lactate, and therefore it does not accumulate in muscles and blood. The upper boundary of this zone is the speed (power) of the aerobic threshold (lactate 2 mmol / l). Work in this zone can be performed from a few minutes to several hours. It stimulates restoration processes, a fat exchange in the body and improves aerobic abilities (general endurance). Loads aimed at the development of flexibility and coordination of movements are performed in this zone. Exercise methods are not regulated. The volume of work during the macocycle in this zone in different sports ranges from 20 to 30%.

The 2nd zone is aerobic developing. The near training effect of the loads of this zone is associated with an increase in heart rate to 160-175 wt. / Min. Blood lactate up to 4 mmol / l, oxygen consumption 60-90% of the IPC. Ensuring energy is due to the oxidation of carbohydrates (muscle glycogen and glucose) and to a lesser extent fat. Work is provided by slow muscle fibers (MMB) and fast muscle fibers (BMW) type "A", which are included when performing loads at the upper boundary of the zone - the speed (power) of the anaerobic threshold. Fast muscle fibers like "A" are able to smallestly oxidize lactate, and it slowly gradually increases from 2 to 4 mmol / l.

Competitive and training activities in this zone can also be held several hours and is associated with marathon distances, sports games. It stimulates the upbringing of special endurance requiring high aerobic abilities, forcefulness, and also provides work on the education of coordination and flexibility. Major methods: continuous Extensive Extensive Extensive Extensive Extension. The amount of work in this area in the macocycle in different types Sports ranges from 40 to 80%.

3rd zone - mixed aerobic anaerobic. The near training effect of loads in this zone is associated with an increase in heart rate to 180-185 wt. / Min, lactate in the blood to 8-10 mmol / l, oxygen consumption 80-100% from the IPC. Ensuring energy takes place mainly due to the oxidation of carbohydrates (glycogen and glucose). Work is provided by slow and fast muscle units (fibers). At the upper boundary of the zone - critical velocity (power) corresponding to the IPC, fast muscle fibers (units) of the type "b" are connected, which are not able to oxidize the accumulating lactate, which leads to its rapid increase in muscles and blood (up to 8- 10 mmol / l) that reflexively causes a significant increase in pulmonary ventilation and the formation of oxygen debt.

Competitive and training activities in continuous mode in this zone may last up to 1.5-2 hours. Such work stimulates the education of special endurance provided by both aerobic and anaerobic-glycolithic abilities, forcefulness. Basic methods: continuous and interval extensive Extensive Extension. The volume of work in the macocycle in this zone is from 5 to 35%.

The 4th zone is anaerobic-glycolithic. The nearest training effect of the loads of this zone is associated with the increase in lacta-she in the blood from 10 to 20 mmol / l. The heart rate becomes less informative and is at the level of 180-200 ° / min. Oxygen consumption is gradually decreasing from 100 to 80% of the IPC. Energy provision occurs due to carbohydrates (both with the participation of oxygen and anaerobic pathway). The work is carried out by all three types of muscle units, which leads to a significant increase in the concentration of lactate, pulmonary ventilation and oxygen debt. Total training activities in this zone does not exceed 10-15 minutes. It stimulates the upbringing of special endurance and especially anaerobic glycolithic capabilities. Competitive activities in this zone continues from 20 s to 6-10 minutes. Main method - interval intensive exercise. The amount of work in this zone in the macocycle is from 2 to 7%.

The 5th zone is anaerobic-alactate. The near training effect is not associated with the indicators of the heart rate and lactate, since the work is short-term and does not exceed 15-20 s in one repetition. Therefore, lactate in the blood, heart rate and pulmonary ventilation do not have time to achieve high indicators. Oxygen consumption drops significantly. The upper boundary of the zone is the maximum speed (power) exercise. Ensuring energy occurs anaerobic by the use of ATP and CF, after 10 seconds, glycolizis is beginning to connect and lactate accumulates in the muscles. Work is provided by all types of muscle units. The total training activity in this zone does not exceed 120-150 s for one training session. It stimulates the upbringing of high-speed, speed-power, maximum power abilities. The volume of work in the macocycle is from 1 to 5%.

The classification of training loads provides an idea of \u200b\u200bthe modes of operation in which various exercises used in training aimed at raising various motor abilities should be performed. At the same time, it should be noted that in young athletes from 9 to 17 years old, individual biological indicators, such as CSS, in various zones can be higher, and lactate indicators are lower. The younger young athlete, the more these indicators disagree with the above and described in Table 30.

Training loads are determined by the following indicators: a) the character of exercises; b) the intensity of work when they are executed; c) volume (duration) of work; d) the duration and nature of the recreation intervals between individual exercises. The ratios of these indicators in training loads determine the magnitude and direction of their impact on the body of an athlete.

The character of exercises.By the nature of the impact, all exercises can be divided into three main groups: global, regional and local exposure. The exercises of the global impact include those in the implementation of which 2/3 of the total volume of muscles participate in the work, from 1/3 to 2/3, local - up to 1/3 of all muscles. With the help of the exercise of global impact, most of the tasks of sports training are solved, ranging from improving the functionality of individual systems and ending with the achievement of optimal coordination of motor and vegetative functions in competitive activities. The range of use of the exercises of regional and local exposure is significantly already. However, applying these exercises, in some cases it is possible to achieve shifts in the functional state of the body, which cannot be achieved using the exercise of global impact.

Load intensity to a large extent determines the magnitude and direction of the impact of training exercises on the body of an athlete. By changing the intensity of work, you can contribute to the prevailing mobilization of certain energy suppliers, to varying extent intensify the activities of functional systems, actively influence the formation of the main parameters of sports equipment.

Workload . In the process of sports training, exercises of different duration are used - from a few seconds to 2-3 or more hours. This is determined in each particular case of the specific sport, tasks that solve individual exercises or their complex.

The ratio of the load intensity (the rate of movements, the speed or power of their execution, the time to overcome the training segments and distances, the density of the exercise per unit of time, the magnitude of the burdens, overcome in the process of education of power qualities, etc.) and the volume of work (expressed in hours, in kilometers, the number of training sessions, competitive starts, games, battles, combinations, elements, jumps, etc.) varies depending on the level of qualifications, preparedness and functional state Athlete, its individual characteristics, the nature of the interaction of motor and vegetative functions. For example, the same in volume and intensity work causes a variety of reactions in athletes of different qualifications.

The duration and nature of rest intervals. The duration of recreation intervals is the factor that along with the intensity of work determines its preferential orientation. The duration of recreation intervals must be planned depending on the tasks and the workout method used.

When planning the duration of rest between repetitions of exercises or different exercises within one class, three types of intervals should be distinguished. 1.Full (ordinary) intervals,guaranteed by the time of the next repetition practically such a restoration of working capacity, which was before its previous execution,
What makes it possible to repeat the operation without additional voltage of functions.

2. Tense (incomplete) intervals,at which the next load falls on a state of some non-determination of working capacity.

3. "Minimax"-interval.This smallest recreation interval between the exercises, after which there is an increased performance (supercompensation), coming under certain conditions by virtue of the patterns of the regenerative process.

When upbringing force, speed and dexterity, re-loads are usually combined with complete and "minimax"-intervals. When upbringing endurance, all types of rest intervals are used.

Classification of loads in Khomenkovo \u200b\u200b(G.L.):

1. Small power - up to 120 ° C / min;

2. Average - 120 - 150 ice / min;

3. Big - 150 - 180 UD / min;

4. Maximum - 180 - 210 ° C / min.

Sports and technical training

Under technical preparation It should be understood as the degree of development of the athlete of the system of movements (techniques of sport), corresponding to the peculiarities of this sports discipline and aimed at achieving high sports results.

The main task of technical training athlete is to teach it the basics of competition activities or exercises that employees of training, as well as the improvement of the Film Forms elected for the subject of the Counselo.

In the process of sports and technical training it is necessary to achieve from the athlete to ensure that its technique meet the following requirements.

1. Performance of technologyit is determined by its effectiveness, stability, variability, efficiency, minimal tactical informativeness for the opponent.
2. Efficiency of technologyit is determined by its compliance with solved objectives and high end results, the correspondence of the level of physical, technical, mental preparedness.
3. Stability of technologyassociated with its noise immunity, independence on the conditions, the functional state of the athlete.

3. 4. Variability of technologydetermined by the ability of an athlete to operational correction of motor actions, depending on the conditions of the competitive struggle. five. Efficiency of technologyit is characterized by rational use of energy when performing techniques and actions, appropriate use of time and space. 6. Minimum tactical informative equipmentfor rivals is an important performance indicator in sports games and martial arts. Perfect here can only be a technique that allows you to mask tactical plans and act unexpectedly. Technical training are generally prepared, specially preparatory and competitive exercises. In the process of technical training athlete, a large, painstaking work on the learning of knowledge, the formation of motor skills and skills is carried out.

Motor skill - This is the ability to perform motor actions based on certain knowledge of its technique, the presence of relevant motor prerequisites at a significant concentration of the attention of engaged in constructing a given movement scheme. Multiple repetition of motor actions leads to gradual automation of movements and the motor skill moves into the skill, characterized by such a degree of ownership of the technique, in which motion management occurs automated, and the actions are distinguished by high reliability.

Stages of technical training must comply with the overall structure. In each large cycle, three stages of technical training can be distinguished at the progressive athlete:

1st stagecoincides with the first half preparatory period of large training cycles, when all the preparation of an athlete is subordinated to the need to form a sports form. This is the stage of creating a model of new techniques for competitive movements (its improvement, practical development, learning individual elements that are part of competitive actions) and the formation of their overall coordination basis;

2nd stage.At this stage, technical training is aimed at an in-depth development and fixing holistic competitive skills as components of a sports form. It covers a significant part of the second half of the preparatory period of large training cycles (specially preparatory, preset stages);

3rd stage.Technical preparation is built within the framework of direct preparation and is aimed at improving the skills acquired, modeling of competitive programs, an increase in the range of their expedient variability and the degree of reliability in relation to the conditions of the main competitions.

Compliance of the level of physical fitness athlete's level of ownership sports equipment - The most important position of the technique of technical training in sports. The effectiveness of sports and technical training is influenced by the level of preliminary preparedness, individual features, features of the elected sport, the overall structure of the training cycle and other factors.

Sports and tactical training - Pedagogical process aimed at mastering rational forms of conducting sports struggle in the process of specific competitive activities. It includes: study general provisions The tactics of the elected sport, the receptions of the judging and the provisions on competitions, the tactical experience of the strongest athletes; Mastering the ability to build its tactics in the upcoming competitions; Modeling the necessary conditions in training and control competitions for practical mastering tactical constructions. Tactical preparedness is closely related to the use of various technical techniques, with the methods of their execution, the choice of offensive, defensive, counterattack tactics and its forms (individual, group or team).

High tactical skill athlete is based on a good level of technical, physical, mental parties. The basis of sports and tactical skills make up tactical knowledge, skills, skills and quality of tactical thinking.

There are two types of tactical training: general and special. Total tactical preparation is aimed at mastering the knowledge and tactical skills necessary for success in sports Competitions in favorite sport; Special tactical training - to master knowledge and tactical actions necessary for a successful performance in specific competitions and against a specific opponent.

Tactical forms of fulfillment of special preparatory and competitive exercises, so-called tactical exercises serve specific means and methods of tactical training.

At the stage of direct preparation for the responsible competition, the tactical training technique should ensure primarily the most complete modeling of those holistic forms of tactics, which will be used in this contest.

Physical training

general physical preparation

Goals, tasks of the initial sport stage. specialization in the election. sport.

The process of many years of training athletes is conditionally divided into 4 stages: preliminary training, primary sports specialization, in-depth specialization in a favorite sport, sports improvement. The duration of the stages of many years of preparation is due to the peculiarities of the sport, the level of sports preparedness. The clear boundary between the stages does not exist.

(14-15 years).

Physical training - This is a process aimed at raising the physical qualities and the development of functionality creating favorable conditions for improving all parties to preparation. It is divided into common and special.

general physical preparationit assumes the versatile development of physical qualities, the functionality of the body of the athlete, the coherence of their manifestation in the process of muscular activity. Funds of general physical training are exercises that have the overall impact on the body and the personality of an athlete. These include various movements - running, skiing, swimming, mobile and sports games, exercises with burdens, etc.

Special physical trainingit is characterized by the level of development of physical abilities, the possibilities of organs and functional systems that directly determine the achievements in the chosen sport. Basic means of special physical training are competitive exercises and specially preparatory exercises.

Physical preparedness athlete is closely related to his sports specialization. In some sports and their individual disciplines, sports result is determined primarily by high-speed-power capabilities, level of development of anaerobic performance; in other - aerobic performance, endurance to long work; in third - speed-force and coordination abilities; In the fourth - uniform development of various physical qualities.

(16-17 years old ).

The overall characteristics of the principles of sports training. The principles of sports training are pedagogical rules for the rational construction of a training process, in which scientific data and advanced practical experience of coaching work are synthesized.

The focus on the highest possible achievements, in-depth specialization and individualization.Installation on higher sports results means the aspiration towards the highest turns of human perfection. Installation on higher rates It is implemented by the appropriate construction of a sports workout, using the most effective means and methods in-depth specialization in a favorite sport. The focus to the maximum determines one way or another all distinguishing features of the sports workout - elevated level loads, a special system of alternation of loads and rest, pronounced cyclicity, etc.

Sporting specialization is characterized by such a distribution of time and effort in the process of sports activities that is most favorable for improving chosen sport, but is not such for other sports. A narrow specialization conducted in accordance with the individual inclinations of an adult athlete makes it possible to most fully identify its gifting in the field of sports and satisfy sports interests. The principle of individualization requires construction and conducting training athletes, taking into account their age features, abilities, level of preparedness.

Unity of general and special training.

The unity of the general and special training of an athlete means that none of these parties cannot be excluded from training without prejudice to the growth of sports achievements and the end goals of the use of sports as a means of upbringing. The unity of general and special training is also in the mutual dependence of their content: the content of general physical training is determined taking into account the characteristics of the elected sport, and the content of special training depends on those prerequisites that are created with general training. For different periods of many years of year and year-round training, the unequal share of general and special training is characterized. The optimal ratio of general and special training does not remain constant, but can normally change at various stages of sports improvement.

Continuity of the training process.This principle is characterized by the following basic provisions:

sports training is built as a year-round and long-term process that guarantees the greatest cumulative effect in the direction of sports specialization;

the impact of each subsequent training session, as it were, "enjoy" on the "tracks" of the previous, fixing and deepening them; 3) The rest interval between the classes is maintained within the limits guaranteeing the general tendency to restore and improve performance, and in the framework of training meso and microcycles under certain conditions, classes are allowed against the background of partial disappointment, which is due to the compacted regime of loads and recreation.

Unity of graduality and limit in building training loads.In the dynamics of training loads, two are organically combined, at first glance incompatible features - gradualness and "breaks of gradualness", i.e. A kind of "jumps" of the load when it periodically increases to maximum values. The graduality and "jump-formation" are interdepended in the process of training. The maximum load is always installed according to the body's cash capabilities at this stage of its development. As the functional and adaptive capabilities are expanding the body athlete as a result of a workout, the load will gradually increase.

The gradual and maximum increase in training and competitive loads determine the progress of sports achievements. This is ensured by the steady increase in the volume and intensity of training loads, the gradual complication of the requirements for the preparation of an athlete. The graduality in training should correspond to the possibilities and level of athlete's preparedness, especially the young, providing a steady translation of its sports achievements.

Cyclicity of the training process.It is characterized by partial repeatability of exercises, classes, stages and entire periods within certain cycles. Training cycles are the most common forms of its structural organization.

Each regular cycle is a partial repetition of the previous one and at the same time expresses trends in the development of the training process, i.e. differs from the previous updated content, partial change in the composition of the means and methods, ascending the training loads, etc. From how rationally combine when building training, its repetitive and dynamic traits, its effectiveness depends into a decisive measure.

The unity and relationship of the structure of competitive activity and the training structure of an athlete.The basis of this principle is lawsuit, reflecting the structure, the relationship 11 interactiveness of the competitive and training activities of the athlete.

The rational construction of the training process involves its strict focus on the formation of the optimal structure of competitive activities, ensuring the effective implementation of the competitive struggle.

Age adequacy of many years of sports activities.The essence of this principle is that in the process of many years of workout, the dynamics of the age development of an athlete took into account, which makes it possible to effectively influence the age dynamics of the abilities manifested in sports, in the direction leading to sports improvement and at the same time non-conflicting with the laws of ontogenesis of the body man.

A long-term training process should be built, focusing on the optimal age periods, in the boundaries of which athletes achieve higher sports achievements.

Sports training cereals as a multi-year process: hara-ka stages and stages.

	Preliminary preparation	Primary specialization	In-depth specialization	Sports perfect	Higher achievements	Preservation of achievements	Maintaining training
Years of classes					From 4 to 12l
	Base preparation		Maximum realization of individual capabilities			Sports longevity

The rational construction of many years of sports training is carried out on the basis of accounting by the following factors: the optimal age boundaries, within which the highest results are usually achieved in a favorite sport; the duration of systematic training to achieve these results; the predominant directivity of the training at each stage of many years of preparation; passport age in which the athlete has begun classes, and biological age in which special training began; Individual features of the athlete and growth rates of his skill.

The process of many years of training athletes is conditionally divided into 4 stages: preliminary training, primary sports specialization, in-depth specialization in a favorite sport, sports improvement.

The duration of the stages of many years of preparation is due to the peculiarities of the sport, the level of sports preparedness. The clear boundary between the stages does not exist. Solving the question of the transition to the next phase of preparation, the passport and biological age of an athlete should be taken into account, the level of its physical development and preparedness, the ability to successfully implement age training and competitive loads.

Preliminary preparation stage it covers the younger school age and goes into the next stage with the beginning of sports specialization. At this stage, the following tasks are resolved in training sessions:

1) the development of engaged in the affordable knowledge in the field of physical culture and sports;

2) the formation of the necessary fixed assessment of motor skills and skills from individual sports, fixing and improving them;

3) promoting the harmonious formation of a growing body, health promotion, comprehensive education of physical qualities, mainly high-speed, high-speed-force abilities, shared endurance.

Preparation of children is characterized by a variety of means, methods and organizational forms, wide use of elements of various sports, mobile and sports games.

Stage of primary sports specialization (14-15 years). Home tasks are: 1) Achieving comprehensive physical fitness; 2) mastering the basics of the elected sport and other physical exercises; 3) education of basic physical qualities; 4) the acquisition of competitive experience by participating in competitions in different types sport (based on all-around training); 5) Determination of sports and abilities (sports orientation), clarification of sports specialization.

Along with mastering the basics of the Familic Sports of Sports and other exercise, special attention is paid to the development of the physical qualities and the formation of motor skills, which are important for successful specialization in the chosen sport.

The prevailing trend of load dynamics during the elementary specialization should be an increase in volume with a slight increase in the overall training intensity. Although the intensity of exercises also increases, the degree of its increase should be normalized in a narrower limits than the increment of the total. Special care in compliance with the measure of load tensions is required during intensive growth and ripening of the body, when natural plastic, energy and regulatory processes are sharply activated, which in itself is for the body of a kind of load.

Large training cycles are characterized by an extended preparatory period. The competitive period is presented as it were in the folded form.

Stage of in-depth specialization in favorite sport (16-17 years old ). it is necessary for the period of life of an athlete when mainly the formation of all functional systems ensuring high performance and resistance of the body with respect to adverse factors manifested in the process of intense training. At this stage, the training process acquires pronounced specificity. The share of special training steadily increases due to an increase in time drawn to the implementation of specially preparatory and competitive exercises.

The total volume and intensity of training loads continue to increase. Significantly increases the number of competitions in elected sports discipline. The training system and competition is increasingly individualized. Training tools to a greater extent in form and content correspond to competitive exercises in which the athlete specializes.

At this stage, the main task is to improve the technique of a selected sport and special physical qualities. Raising the level of preparedness. Accumulation of competitive experience in favorite sport. Improving volitional qualities.

Sports Improvement Stage coincides with age favorable to achieve high sports results. At this stage, the main tasks are to prepare for competitions and successful participation in them. Therefore, in comparison with the previous stages, training becomes even more specialized orientation. Athlete uses the whole complex effective tools, methods and organizational forms of workout to achieve the highest results in competitions. The volume and intensity of training loads reach a high level. Training classes with large loads are increasingly used, the number of classes in weekly microcycles reaches 10-15 or more. The training process is increasingly individualized and is based on the features of the athlete's competitive activities.

Hara, types and factors affecting the structure of mesocycles in the election. sport.

Mesocycle - This is a medium training cycle with a duration of 2 to 6 weeks, including a relatively finished number of microcycles. Factors: 1. Number of

educational and Tentes; 2. Mode of life and labor; 3. The level of preparedness is engaged; 4. Number of competitions (individual competition calendar); five. individual characteristics SN-SA; 6. Conditions of the training process.

External signs of mesocycles are: 1) reproduction of a number of microcycles in a single sequence or alternation of various microcycles in a certain sequence; 2) the change of one direction of microcycles by others characterizes and change the mesocycla; 3) Ends the mesocycial reducing (unloading) microcycle, competitions or control tests.

Analysis of the training process in various sports allows you to distinguish a certain number of typical mesocycles: retractor, basic, control and preparatory, preset, competitive, rehabilitation.

Retracting mesocycles.The main task is to gradually summarize athletes to the effective implementation of specific training work.

Basic mesocycles.They are planned to be the main work on improving the functionality of the basic systems of the body, the improvement of physical, technical, tactical and mental preparedness.

Control and preparatory mesocycles.A characteristic feature of the training process in these mesocycles is the widespread use of competitive and special preparatory exercises, as close as possible to the competitive. Preserved (summarizing) mesocyclesdesigned for the final formation of sports form by eliminating certain flaws identified during the preparation of an athlete, improving its technical capabilities.

A special place in these mesocycles is a targeted mental and tactical preparation.

Competitive mesocycles.Their structure is determined by the specificity of the sport, the peculiarities of the sports calendar, qualifications and the level of athlete's preparedness. In most sports, competitions are held throughout the year for 5-10 months. During this time, several competitive mesocycles can be carried out.

Recovery mesocyclemakes the basis of the transition period and is organized specifically after the intense series of competitions. The volume of competitive and specially preparatory exercises is significantly reduced.

Hara, types and factors affecting the structure of microcycles in the election. sport.

Microcycle - This is a small workout cycle, most often with a weekly or rounded duration, including usually from two to several studies. External signs of microcycles are:

The presence of two phases in its structure is the stimulation phase (cumulative) and the reducing phase (unloading and rest);

Often the end of the microcyclaus is associated with the rehabilitation phase, although it meets in the middle of it;

Regular repeatability in the optimal sequence of occupies of different orientations, different volumes and different intensity.

The number of training microcycles generalized in the directions of training microcycles: retracting, basic, preparatory, applying, as well as competitive and rehabilitation.

Retracting microcyclescharacterized by low total load and aimed at losing the body athlete to tense training work. Used in the first mesocycle of the preparatory period, as well as after the disease.

Basic microcycles (general preparation) are characterizedlarge total load. Their main objectives are the stimulation of adaptation processes in the body of athletes, the solution of the main tasks of technical and tactical, physical, volitional, special mental training.

Control and preparatory microcyclesthey are divided into specially preparatory and model. Especially preparedmicrocycles,characterized by the average exercise load and high competitive or intensive intensity, are aimed at achieving the necessary level of special performance in competitions, grinding technical and tactical skills and skills, special mental preparedness.

Model microcycles Associated with the modeling of competitive regulations in the process of training activities and is aimed at monitoring the level of preparedness and an increase in the ability to implement the accumulated motor potential of an athlete. Side microcycles.The content of these microcycles depends on the system of summing up an athlete to competitions, the peculiarities of its preparation for the main starts at the final stage. They may solve issues of full-fledged recovery and mental setup.

Restorative microcyclesusually completed a series of strenuous basic, control and preparatory microcycles.

Competitive microcyclesthese are the main mode corresponding to the competition program.

In the practice of sports, microcycles used are widely applied drums.They are used in cases where the time of preparation for some competition is limited, and the athlete must quickly achieve certain adaptation rearrangements.

Hara-ka preparatory period at the stage of in-depth sports. Specialization in I.V.

Preparation period (The period of fundamental training) is divided into 2 stages: common preparatory and specially - preparatory. As the sporting qualifications of athletes grow, the duration of the general preparatory stage is reduced, and specially preparatory is increasing.

Main orientation 1st stage Preparatory period - the creation and development of prerequisites for the acquisition of sports form. The main prerequisite is an increase in the overall level of the body's functionality, the versatile development of physical qualities (forces, speed, endurance, etc.), as well as an increase in the volume of motor skills and skills.

The main focus of the special preparatory stage is the direct formation of a sports form: here the content of various parties to the training of athletes are changed here, which are now aimed at the development of special physical abilities, the development and improvement of technical and tactical skills in a favorite sport, while at the same time the role of special psychological training is increasing.

The proportion of special training compared to the first stage of the preparatory period, naturally, increases. Also the composition of special training tools. In addition to specially preparatory exercises in training athletes, competitive exercises are starting to use, the truth in a limited amount. The load volume gradually, but continuously increases and reaches a maximum of the beginning of the competitive period. At the same time, the load intensity, although it increases gradually by the beginning of the competitive period, but relatively small.

Options for the structure of the preparatory period.For more efficient planning of the training process and managing the preparatory period of the annual cycle, it is divided into mesocycles of different types. As part of these mesocycles, the means and methods of training, the volume in the load intensity, etc. are replaced. Their content and duration depend on: 1) the total duration of the preparatory periods and the calendar of sports and mass events; 2) sport: 3) age, qualifications, experience of athletes; 4) Workout conditions and other factors.

With a single-barrier construction of training athletes at the general preparatory stage, the retractor, basic communication of the mesocycles is distinguished; At a special preparatory stage - basic specialized-physical, basic special preparatory and control and preparatory mesocycles. This combination of types of mesocycles is characteristic of "seasonal" sports.

The main purpose of the retractor mesocycla is a gradual training of athletes to carry out large in terms of volume and intensity of training loads, ensuring the development of the musculoskeletal, neuromuscular apparatus and functional basic systems of the body, especially blood circulation and respiration, as well as raising volitional qualities. In this mesocycle, it is advisable to learn new exercises, restore the structure of forgotten movements.

In the basic specialized and physical mesocycle, the development of general endurance, flexibility, power, high-speed, coordination abilities, but the uses and methods and methods acquire the increasing specific orientation. Its main task is to restore the selected sport technique, create prerequisites for its improvement, gradually prepare the body of athletes to training in this sport in large volume and high intensity. The intensity of training loads is somewhat reduced, their volume is reduced.

In this mesocycle, at the expense of a skillful combination of special and general training, physical abilities are changed, technical and tactical skills acquired before this in a competitive exercise.

In the basic special preparatory mesocycle, the volume of competitive exercise increases, much attention is paid to the improvement of technical and tactical skills. However, advocacy exercises are still 1-2 days a week.

In the control and preparatory mesocycle, the formation of a sports form is completed. The main task is to prepare athletes to participate in responsible competitions. The load volume of the competitive exercise becomes the maximum, the intensity of classes increases. Athletes are involved in control and secondary competitions that are organic part of the training process. After the end of this mesocyclaus, the competitive period begins.

Preparation period (The period of fundamental training) is divided into two major stages: 1) a general-braced (or basic) stage; 2) specially preparatory stage. Topic stage.The main tasks of the stage are to increase the level of physical fitness of athletes, the improvement of the physical qualities underlying high sports achievements in a particular sport, the study of new complex competitive programs. The duration of this stage depends on the number of competitive periods in the annual cycle and is, as a rule, 6-9 weeks (in separate species Sports There are variations from 5 to 10 weeks).

The stage consists of two, in some cases - of three mesocycles. The first mesocycle (duration of 2-3 microcycles) - retracting - closely related to the previous transition period and is preparatory for the performance of high in terms of training loads. The second mesocycle (the duration of 3-6 weekly microcycles) is basic - aimed at solving the main tasks of the stage. In this mesocycle, an increase in the total volume of training tools, unidirectional private volumes of intensive funds, developing major qualities and contributing to mastering new competitive programs.

Specially preparatory stage.At this stage, the volume of training load is stabilized, the volumes aimed at improving physical fitness, and increases intensity by increasing technical and tactical means of training. Stage duration 2-3 mesocycles.

Hara competition period at the stage of in-depth sports. Specialization in I.V. Basic target training in this period - the preservation of sports form and on the basis of this is its implementation in maximum results. In this period, competitive and special preparatory exercises aimed at raising special performance in favorite sport. With the help of general training, the development and maintenance of the necessary level of various physical abilities, motor skills and skills, active rest are ensured. The specific relationship between the means of special and general training in the competitive period in athletes depends on their age and sports qualifications.

In this period, the most labor-intensive methods of sports training (competitive, repeated, interval) are used.

The number of competition depends on the characteristics of the sport, the structure of the competitive period, age, the qualifications of athletes. Using the frequency and total competing, it is possible to control the growth of sports results in this period. However, their optimal number needs to be determined individually for each athlete. Leisure intervals between individual competitions should be sufficient to restore and develop athletes. Features of the dynamics of training loads in the competitive period are determined by its structure.

Options for the structure of the competitive period. The structure of the competitive period depends on the calendar of the competition, their programs and regime, the composition of the participants, the overall system for building training. If the competitive period is short-term (1-2 months), it usually consists entirely of several competitive mesocycles. The volume of training load in this case is gradually decreasing and stabilized at a certain level, and the intensive period of competition increases somewhat. With a greater duration of the competitive period (3-4 months or more), characteristic, first of all, for qualified athletes, he, along with competitive, includes intermediate mesocycles (restorative-supporting, restorative preparatory), in which the training load is reduced, the means, methods vary and training conditions. This creates conditions for a continuous increase in the level of athlete's preparedness.

Pedagogical Control Piz. and tech The preparedness of athletes in the election. in. Sports.

Physical fitnessincludes measuring the level of development of force, speed, endurance, flexibility, dexterity and associated abilities. The main method of control in this case is the method of control exercises (tests). The degree of physical ability is determined by two groups of tests. The first group in which nonspecific tests includes, is intended to evaluate general physical fitness, and the second group includes specific tests that are used to assess special physical fitness. It should be noted that the choice of tests for the assessment of physical fitness depends largely on sports, age, qualifications of athletes, the structure of a year or long-term cycle of sports training.

Technical preparednessit is to assess what an athlete can do and how it performs the mastered movements - good or bad, efficiently or inefficient, efficiently or rather deteriorating. In the process of control, the volume, versatility, efficiency and development of techniques of movements are estimated. The first two criteria reflect quantitative, and the last two are the high-quality side of technical preparedness.

The volume of technology is determined by the total number of actions that an athlete performs at training activities and competitions. In this case, the technique is assessed by the fact of execution of specific technical actions: performed - did not fulfill, knows how - it does not know how. For this purpose, visual observations are used, video, filming.

Verpity is determined by the degree of diversity of technical techniques, which is owned by an athlete. An informative indicator of versatility of technology is the frequency of use of various technical techniques and their ratio in training or competitive conditions.

The effectiveness of the technique of sports movement is determined by the degree of its proximity to the optimal option. Depending on how it is determined: on the basis of comparison: with any standard or with a highly qualified athlete technique or with results in a competitive and control exercise, the absolute, comparative and realization of the equipment is distinguished.

In determining the effectiveness of technology, three types of estimates are used - integral, differential and differential-total. Integral - assess the effectiveness of the equipment exercise as a whole: differential associated with the assessment of some elements of competitive or training exercise: differentially - total - are determined on the basis of the summation of the effectiveness of individual elements of sports exercise.

Comient Deat.

it provides for a demonstration and assessment of the possibilities of an athlete in various sports in accordance with the rules inherent in them, the content of the engine. Action, ways to compete. Fighting and evaluating results.

Clear and complete knowledge about the content of the competition. Activities are necessary for:

1. Definition of a general preparation strategy (choice of funds, parameters, training load)
2. The possibilities of fast and accurate identification of the causes of success and not good luck.
3. Making timely correction in preparation plans.
4. Improving the efficiency of tactical training.
5. Modeling in training conditions of competitions.

Competitive activity of an athlete

1.Rend Phase (Setting and Workout)

2. Self-competitive phase (model technical and tactical action, competition-rivalry, correction of elements of competition. Deat.)

3. FIRE Phase (1. "Middle" Restoration, Zaminka, 2. Analysis of the competition, 3. "Far-" restoration).

Songs. The children can be viewed as a mental consciousness and physical activitydirected by the competition. Action to achieve victory over the opponent in a specific confrontation and subject to the established rules on the S-Yach.

Competit. Activities are both joint activities of athletes, coaches and specialists in the most complete implementation of training effects and other factors in the conditions of official competitions.

The result of competitive activities under the conditions of good preparedness of an athlete depends on:

1. Reliability of perception and rapid processing of information, the nature of its reflection.
2. Development time and appropriate decision making.
3. Timely of his incarnation of this decision at the expense of targeted specialized actions.

The competition process is based on thinking.

. System of the General and Individual System of Competitions (Levels of Competitions)

Competitions are treated as one of the most important forms of training athletes.

The general competition system is a system that is included in the calendar.

Preparation of highly qualified athletes requires individual system Sor-ie includes a set of competitions of various levels aimed at summing up an athlete to the main starts of the season and the 4th anniversary.

In the individual structure of the competition, 3 forms can be distinguished:

1. Permanent (characteristic long competitive period during which individual starts of the game are carried out almost without intermediate stages (mesocycles) aimed at improving the performance of an athlete, more than 60 starts per year. (Football, hockey, tennis). The load is characterized by significant drops (from 100 -200 UD. Min Css
2. LAN (small quantity of litter (from 5 to 10) interval from 20 days and more, and the starts themselves from 1 to 7 days (boxing, fighting, gymnastics, heavy. Athletics, FIG. Riding)
3. Mixed (the structure of an individual calendar is characterized by alternating individual series, starts over 5 to 15 days (with mesocycles) aimed at preparing for large competitions) (L.A, swimming, rowing).

In Sport Games, this structure has its own specifics during the series, the starts take place daily and with an interval of 1 day, and a long mesocycle runs between individual tournaments with several games.

In cyclic species, the best option is 3-4 days the interval with will continue the series from 5 to 6 starts in the first half of the competition. Period.

Comient The period has a simple and complex structure:

Simple structure Constructed from homogeneous structural units - competition. Stages.

Complicated structure It consists of two and more actually competitive stages separated by an intermediate mesocycle.

A decisive role in choosing a particular structure plays the duration of the competitive period.

Based on the change in all five components of the load in skiing, the following main training methods used in the process of many years of preparation for the development of physical qualities, education of moral and volitional qualities and psychological training are:

1. The uniform method is characterized by a long and continuous execution of the training load in cyclic exercises (in running, in movement on the rollers, skiing, etc.) without changing the specified intensity from the beginning before the end of the work. Given the features of movement on cross-country skiing, when when overcoming lifts, the intensity of work, as a rule, increases, and drops almost to zero, the term "uniform" is very relative. In these conditions, the specified intensity is not only difficult to support, but sometimes it is simply impossible. In this case, the concept of "uniform" is somewhat conditional - it characterizes only the overall direction of work. Skiers try to move in such a task if possible with the same intensity. With a uniform method, skiers can move with different (in advance planned), but constant intensity - weak, medium, and sometimes strong (the main thing is to cool it throughout the movement). This makes it possible to use a uniform method for solving various tasks, but most often it is used to develop overall endurance. At the same time, it is used when moving along weakness and plain (where it is easier to maintain the "uniform" of the load). In transition and preparatory periods, it is used at the beginning for gradual improvement of performance. To this end, you can use a variety of cyclic products: running, movement on rollers, swimming, rowing, cycling, etc. In the snow, the uniform method is widely used in the study and initial improvement of the techniques of ways to move skiing, during the restoration of motor skills, partially lost in the honest time of the year, as well as for the gradual "retracting" to work in specific conditions on the first snow (that is, for Enhance overall performance). In training newcomers, the uniform method is used much more often than in the preparation of qualified skiers. But sometimes even the strongest skiers use a uniform method as a means of active recreation between intense and volumetric loads in separate training days, as well as after intense competitions. A uniform method can also be used to develop special endurance, in which case the intensity increases, but the duration of work is reduced.

2. The variable method is a gradual change in intensity when passing a given distance on skis for any time. A distinctive feature of this method is a smooth change in intensity - from the middle and sometimes to the communal, as well as the absence of tough time limit changes in the intensity. When planning the use of an alternating method, the coach gives a skier task, indicating only a common kilometer (time) training, as well as the amount of accelerations and their length for passing with an increased (given) intensity. The beginning of each acceleration, as well as their distribution in the course of the distance, the skier determines from its own well-being, as well as the relief of the area (as a rule, accelerations are performed in lifts). With increasing training, the intensity of accelerations and the entire load is generally gradually increasing, but practically no limit. At the same time, based on the tasks of the preparation, the coach can give an accurate task in the number of segments, their intensity and distribution in the course of the distance. A certain relief of the tractor circle of distance is also taken into account. For example, on a standard 3-kilometer training circle, it is planned to pass all the lifts (any length and steepness, which included in this circle) with strong intensity. The descents are in this case the recreation intervals, and the plain sites pass with the average intensity. When evaluating the load, a common kilometer passed for the occupation, the amount of accelerations in lifts and a kilometer (sum) passed in accelerations. The variable method makes it possible to extremely widely vary the magnitude and nature of the load depending on the age, the tasks of preparation, the level of training of skier-riders, etc.

Depending on the intensity and other components, the variable method can be directed to the development of special or general endurance. To a certain extent, with appropriate changes in the components, it can also contribute to the development of speed, but it is not the main purpose of its purpose (speed is better developed by repeated method). The variable method due to its significant versatility is quite widely used by skiers - riders of any qualifications and age (newcomers - young people and adult athletes of higher discharges).

3. The repeated method lies in the repeated passage of the specified segments with the established intensity. All these parameters are planned in advance by the coach. However, the resting interval between the repetitions is not rigidly regulated, sometimes its duration is determined by the well-being of an athlete. In any case, it should be sufficient to restore so that the skier can repeat every next segment with a given intensity. The intensity of the passage is planned from the tasks. The repeated method (on short segments) is used mainly to develop speed (speed). In this case, the intensity of passage is the limit.

However, the repeated method can be planned so that it contributes to the development of special endurance, in this case the length of the segments increases, and the intensity decreases to a strong one. This method for the development of these qualities was widespread in almost any stage of training in the annual cycle and in long-term preparation. The number of repetitions in one lesson depends on the tasks set, as well as from the age and preparedness of skiers, etc., and the length of the segments and recreation intervals remain, as a rule, constant. In preparation for certain distances (with the development of special endurance), the total amount of segments passed into one occupation can be two thirds for racing by 10 and 15 km and about half a distance of 3 km.

When the speed is developing, the repetition of segments usually continues until the athlete is able to maintain the maximum speed. In the event that the speed is rapidly declining (after several repetitions), which usually happens in newcomers and skiers of the lower discharges, in order to achieve the necessary (sufficiently large) volume of the training load, it is advisable to use serial repetition of segments. In this embodiment, after several repetitions, the rest interval is noticeably lengthened. Then again serves a series of passes with the (ordinary) rest interval. Thus, you can perform several series. In winter conditions, rest between repetitions is carried out in the form of slow movement, better in the place, closed from the wind. This allows, on the one hand, to provide an athlete rest, and on the other hand, slow movement supports the excitability of the central nervous system. In this case, the skier can start a new running of the segment at full speed. With the development of special endurance, rest is usually reduced, and sometimes skiers repeat each next segment against the background of some non-determination, which, naturally, not only increases the load, but also gives a greater effect for the development of this quality. Before proceeding with the development of special endurance by re-method, it is advisable to hold several workouts on the development of quality by the variable method. However, all this should be based on the preliminary development of overall endurance by uniform and variable methods. 4. The interval method is characterized by repeated passage of segments of a distance with strictly installed recreation intervals. When training, the interval method of the skier moves continuously according to the ski (circle), alternating plots with reduced and increased intensity. Intensity (increased) is monitored by heart rate. In each lesson, it is constant, but from training to training, it can vary from strong to the communal. The length of the segments passing with increased intensity depends on the tasks set on this occupation, age and the preparedness of skiers. However, shortened (or medium length) segments are most often used. The exact regulation of the duration of the rest (reduction in intensity) in various workouts allows the coach to change the direction of load and the magnitude of the impact. The interval method is used to develop special endurance. It is most often used in training qualified skiers and only after a certain level of development of general and special endurance will be achieved by applying other methods-transferred and repeated. Strictly limited recreation intervals (no more thanced time) create a certain mental tension. Sometimes every next segment passable with increased intensity has to start against some non-determination. This "rigidity" of the interval method somewhat limits its use in the training of young men. Training This method should be carried out under strict intensity control by counting the pulse immediately after segments passing with increased intensity at the end of the recreation intervals. Immediately after the end of intensive work, the pulse rate should be within 160-170 UD. / Min, and at the end of recreation - 120-140 Ud / min. To increase the total load in the training session, the interval method in the serial version can be used. In this case, the pulse rate at the end of the rest between the series can be 100-120 wt. / Min. As examples of interval training, you can cite: 1) an alternation of increased load (1.5-2 minutes) with a decrease in intensity (1-2 min); 2) Increased intensity (4-5 min), reduction in intensity (relative rest) (2-2.5 min). In the above embodiments, the specified alternation is repeated repeatedly while maintaining a permanent leisure interval. The number of repetitions depends on the tasks of training, age, preparedness and qualifications of skiers, period and preparation phase.

There may be other options for conducting training in the interval method. If, due to insufficient training, the skiers are not able to maintain the specified mode, then after several repetitions, the rest interval can be lengthened by about 2-2.5 times, and then again go to the planned mode (the combination of temporary loads of load and recreation). This is the so-called serial version of the interval method. To accurately carry out the planned work, it is necessary to specifically select training circles with the required length of raises and descents. Typically, intensive movement is planned when overcoming lifts.

5. The competitive method is to conduct classes or control competition in the conditions as close as possible to the situation of the most important competitions of the season. It is characterized by competitive intensity and requires the full mobilization of all its capabilities from the skier. At certain stages of preparation, this method can play the role of the basic form of classes (preparation), for example, in the period of entering the sporting form shortly before the main starts of the season or during periods between the responsible starts of the season, when they are separated by a considerable period of time. In such cases, the competitive method is used to maintain at a high sports form (preparedness). Competitions When achieving a certain level of training play an important role in the development of special training of skiers, further improvement of technology and tactics, in the education of special volitional qualities, and most importantly, in achieving the highest sports form. Competitions are of great importance for further improving the tactics of the rider skier, acquiring experience in the fight against various opponents and in a variety of conditions. However, in the preparation of young skiers, the competitive method is used in limited quantities. It is very important to pay most of the time technical and physical preparation.

6. The control method is used to verify the preparedness of the rider skier at various stages and in the period of the annual cycle. For this purpose, planned tests are carried out on one or a whole complex of exercises. Control over the growth of preparedness and the level of development of individual physical qualities is carried out regularly, throughout the year, but most often at the end of the monthly preparation cycles or at the end of the periods of periods. In summer and autumn, such tests are carried out using a set of exercises to determine the shifts in the level of general physical and special training. The set of control exercises includes various tests, but the main requirement to them should be to reflect the level of development of all the most important muscle groups and other physical qualities. At the same time, the test should reflect the level of special preparedness. At the wrong time of the year, the following complex of exercises can be used for assessing the level of training of young skiers: 1) Running 100 m; 2) Running 800-1500 m (depending on age); 3) pull-up at the crossbar; 4) push up in the stop lying; 5) lifting the body in the provisions lying (legs are fixed); 6) Long jump; 7) squatting on one leg ("gun"); 8) imitation of an alternated stroke of 50 m in the rise of the steepness of 5-6 ° (the speed and technique of overcoming the segment) are evaluated; 9) Cross over rough terrain of 2-3 km; 10) Competitions on the rollers at a distance of 3-5 km.

At some stages it is not necessary to carry out the entire test complex, sometimes it is advisable to conduct control competitions on the abbreviated complex. It is desirable to control on standard (permanent) segments and under similar external conditions. In winter, control classes are given under conditions as close as possible to the main competitions of the season. If there is an opportunity, then the last control training must be carried out on the track of the upcoming competitions. Depending on the tasks, control training can be carried out on distances of large or smaller relative to the main competitive. In places of permanent training, it is necessary to pave 1-3 control (standard) circles and constantly use them for current control over the growth of skier's preparedness. These current control tests should include an integral part in the main training load of this day. Circles can be of different lengths, but they are deposited by rough terrain. Usually, their length does not exceed 1000-1500 m. If you constantly take into account the conditions of slipping and clutch of skis, for example, by the length of the rollout on a permanent section and the corner of the breakdown, you can compare the results of skiers with a fairly high accuracy, and thereby trace the dynamics of the development of training . Sometimes instead of a single passage of the control circle, it is advisable to spend a standard re-training in circles with precisely installed recreation intervals or taking into account the rest time and the speed of circles.

In addition to the listed methods in training skiers, a circular preparation method can be applied. Its main appointment is the development of physical qualities and an increase in the level of general physical fitness and overall performance. In a certain construction, it can contribute to development and special qualities. It is used in the preparation of young men and skiers of lower discharges. In training a qualified skier-riders, he did not receive distribution.

At the same time, in the practice of working with skiers - riders, various options and combinations of these basic methods are used: variable-repeated, re-upstream, re-decorating and others - all this variable methods; The tempo is a variant of a uniform method with high intensity, etc. It should be noted that the nature of the application of these options does not allow them to be allocated in separate methods, since they do not have significant distinctive features, moreover, it is impractical to complicate the terminology. The "to failure" method, which occurs in practice, rather characterizes the load in the uniform method, and is not an independent method of training. In the practice of foreign sports, on the contrary, sometimes there is no clear division into separate methods. Variable, interval and sometimes re-methods are combined under the same name - interval (i.e. everywhere there is some interval). Such an association is also inappropriate, since it does not allow you to accurately determine the direction of the load, taking into account all five of these components.

In skiing (in practice and theory), sometimes there is a different interpretation of methods or over the years their content changes. In the past, the interval method was more often used for the development of competitive endurance - to educate the "feeling of tempo", speed at a certain distance. Sometimes it was planned to pass the tracks of the track with competitive speed and with a gradual reduction of recreation intervals and the elongation of segments. This was done in order to prepare a skier to pass through the entire route at certain competitions with high (essentially specified) speed. But such a reception was shot by the tactical possibilities of an athlete, not educating high speed qualities. Currently, the interval method has a different content and contributes to the development of special endurance, and therefore it is widely applied to the preparation of athletes of various qualifications.

When planning the training of skiers, it should be remembered that none of the methods can be considered universal, none of them will provide comprehensive and special training of skiers and will not lead to the achievement of high results. In this regard, it should be noted: the narrowing of the circle of the methods used leads to monotonous work, which significantly reduces the emotionality of classes, increases mental tensions and adversely affects the operability of skiers as a whole.

All methods depending on the tasks, periods and stages of preparation, age and individual characteristics, qualifications and training of skiers are used in the complex and with their varieties, which provides high sports results with all other components of training.

Conclusion

The purposeful and systematic use of a variety of means and methods of training leads to positive changes in the body of the rider skier, which determine the level of its preparedness. Sporting preparedness is characterized by a whole complex of changes occurring under the influence of various types of training skier-riders: technical, physical, tactical, etc. Under the influence of loads, the training of individual organs and systems is growing, the level of development of physical and volitional qualities and others increases.

The level of training of a skier-rider is made to judge primarily on sports results. However, in ski races, as in any other sport, when assessing the level of achievements (results), it is necessary to take into account a number of variable factors: relief of the terrain and alignment conditions, the scale of the competition and the composition of the participants, etc. The high result in the ski racing (in time indicators) Can not serve as an objective preparedness criterion. Also, victory, even with a significant margin from the other riders at a small competition competition over the rivals of insufficient qualifications, does not yet address the high level of preparedness. Conversely, a small loss to the strongest time skiers in time, even with a very low busy place (but with a good density of the results), indicates a fairly high level of preparedness. Therefore, only a comprehensive assessment gives an objective view of the level of preparedness in ski racing. It should be considered here: the results of various on the scale and composition of participants in the competition, victory over well-known athletes, data of medical, pedagogical control and skier self-control, level of technical training and psychological stability, etc.

Bibliography

1.Antonova O.N. Kuznetsov VS Ski preparation: Methods: studies. Manual for studies environments Ped. studies. establishments. - M., 1999.

2.Akselrod, S.L.; Danilova, L.A.; Osipov, I.T. Physical culture and Sport 1997 year.

3.Butin I.M. Skiing - M., ed. Center "Academy" 2000.

These training methods are designed by the authors of the article in Moscow state Academy physical culture Based on the application of cardiac rhythm monitors (MSR) as monitors for training and competitive loads in the preparation of endurance athletes. They are still unknown by a large circle of scientists, coaches and athletes.

1. Slow interval training

Its essence consists in overcoming training segments athlete in pulse mode lower than its competitive pulse and short recreation intervals that are incomplete recovery. As an example, we give a runner training that uses a slow interval method (running 5 x 800 m) in pulse mode 181 - 190 ° C. / min. The duration of the leisure interval by running a coward (or partially walking) to the pulse mode 140 - 150 ° C. / min. The competitive pulse of this runner at the fixed distance (1500 m) is equal to 201 - 205 wt. / Min.

This method is applied to the development of cardiovascular systems, which affects more to improve the overall endurance of an athlete than special. Therefore, it should not be often used in the preparation of runners training at a distance of 800 m, and probably no need to use during preparation for the main competition at 1500 m.

2. Fast interval training

Its essence is that it allows a higher pulse mode of overcoming on segments and a longer rest between the training segments, and, consequently, a greater degree of recovery.

The same example of training - running 5 x 800 m, used by the athlete in a few days was modified and turned into an example of a quick interval training 5 x 800 m in pulse mode 191 - 195ud / min. and the duration of the rest interval by jogging to the pulse regime 120 ° C. / min.

This training method primarily has an impact on the development. skeletal muscles feet. It is directed mainly to improve the special endurance and speed of the runner and thereby increases the endurance of skeletal muscles and the endurance of the cardiovascular system, their ability to transfer the accumulation of decay products and operate in anaerobic conditions (without oxygen).

The slow interval method finds the main use in the initial stages of preparation, fast in competitive seasons.

However, that the workout method can be classified as interval it should:

1) Consiss the series of repetitions of training segments overcome in the pulse mode below than with a re-method.

2) Include the recreation interval of a small duration of sufficient only partial recovery of heart rate after the preceding "portion" of the work.

The term "interval training" is often still used erroneously when describing any training method, which includes repetition of segments in alternation with a rest interval. This term for its origin is really associated with the phrase "interval" of rest. But the rest interval is not the main component of this method, but this will be discussed below.

If in the interval training, for example, a series of overcome segments is interrupted by a longer recreation interval during which the heart rate at the athlete may decrease almost to a normal level (i.e. below 90 - 100 ° C. / min.), Such a training is transformed into repeated. The exact border between where one training method ends and the other begins, in most cases depends on the interpretation of the coach.

Re-training is overcoming the athlete of several segments of constant length, which can either shorter a competitive distance, or equal to it or longer. The pulse mode of overcoming the above segments when applying a repeat method should be planned based on the athlete's competitive pulse, which it has on the main distance.

For clarity, we give an example of a re-training for the middleweight on the long segments on the pulse mode: 1000 m x 2 with a rest interval almost until the full recovery of heart rate. The competitive pulse at the runner at the main distance (800 m) is 191 - 195 Ud. / Min. Consequently, the pulse mode when using the re-method, the athlete must be somewhat higher than with a rapid interval method, that is, 186 - 190 Д. / min. For the recreation interval (walking or sitting), the CSS at the athlete should reach a level below 90 - 100 wt. / Min. And only after that you can continue the repetition of the next segment. The recreation intervals in the re-method must ensure that there is a relatively complete restoration of the body athlete to the beginning of the next "serving" of work.

The impact of the re-training method on the body of an athlete is always acute, so it should be used carefully and in moderate volume. A small number of sprint segments (30 m x 2 - 3; 60 - 2 - 3; 100 m 1-3), performed by repeated method, can be included in almost every main training session. However, the volume of running on short segments (200, 300, 400 m) when using a re-method for one training session should not be greater than (1000-20 m) for medieval and styers.

Properly used repeated training method increases the ability of an athlete to maintain a rather high pulse running mode during the "medium segment" of time. Repeated training is not a sprint and run in full force. The athlete runs from a given and controlled heart rate, which depends on what distance and the pulse regime should prepare his body. This type of training is a means of developing special endurance and speed, and can also be considered as a method aimed at developing a tempo. Therefore, this method of training finds the main use in competitive seasons.

In practice, the interval and repeated training causes significantly more questions from coaches and athletes than for example, the method of continuous long-term loads. Table 1 shows the main features of the interval and re-training methods.

With the inclusion of intermittent training methods (interval, repeated, variants of the series of training segments, etc.) in training program The coach or athlete should consider five components in these methods:

1) the length of the training segments;

2) pulse mode overcoming segments (i.e. speed running);

3) resting interval between repetitions;

4) the number of repetitions in the training series;

5) Rest Shape

It should be noted that each component of these methods above affects the efficiency of the workout. Therefore, we, on the basis of the study of scientific and methodological literature, both foreign and domestic, as well as their own studies given by this issueThe generalizations were made on these parameters on which we will focus in more detail.

Length of training segments

As the analysis of scientific and methodological literature and practical experience, the most common segments that are used in their preparation runners for medium and long distances, when the interval or repeated method is used are the following:

Athletes training segments

Moody 200, 300, 400, 600, 800, 1000, 1200, 2000 m

Stayers 200, 300, 400, 800, 1000, 1200, 2000, 3000, 5000 m

In other words, at interval or repeated methods, the length of the training segments may be the same or different. However, the segments of equal competitive distance are rarely used in the runners training. Overcoming the athlete of segments, longer than its competitive distance (this is especially desirable at the spring and autumn stages), increases the endurance of the runner and contributes to the creation of a certain psychological attitude. At the athlete, training in distances, is longer competitive, confidence appears that at shorter distances he will be able to show the best result. However, this approach should not exhibit workout on segments of shorter than competitive, especially at the stage of direct preparation for competitions.

Pulse mode overcoming segments (T. E. Running speed)

In order for the athlete to choose the desired pulse mode overcoming the training segments when applying the interval and re-method, the coach or the athlete itself must know his competitive pulse on those distances on which it is going to start. It should be noted that many coaches or athletes themselves do not know their competitive pulse, both at the main distance and on adjacent. Therefore, it is necessary to approach this important issue with the knowledge of the case, that is, to measure the competitive pulse on those distances on which an athlete competes with the Polar RS 800 SD cardiac rhythm monitor during the competition itself.

Given the fact that each athlete in endurance run has a purely individual pulse, we have based on practical experience on the use of heart rate monitors as control over training and competitive loads, pulse regimes were revealed in re-and interval training methods in training segments depending on Competitive pulse of athletes at the main distance (see Table 2).

Based on the fact that each athlete has a purely individual competitive pulse, so some athletes may not get into the competitive pulse range given in the table. In this case, you need to determine it yourself for myself. How to do it is not difficult to guess: by fixing using the heart rate monitor of its pulse both at the main competitive distance and on the adjacent.

As can be seen, from the table when re-training, the pulse mode of running in athletes in training segments should always be higher than at interval. And in conclusion, we will focus on general laws on this parameter.

If the athlete overcomes the training segment in pulse mode far from its competitive pulse at the main distance, this circumstance does not have a proper impact on special endurance.

If the athlete overcomes the training segment in the pulse mode very close to its competitive pulse at the fixed distance, therefore, according to physiology, a large oxygen debt is formed. In other words, the athlete develops speed and special endurance.

Duration of intervals of rest

At the interval method, short recreation pauses are used, while during re-long. In other words, the next repetition of the training segment at a slow interval method of an athlete begins when the CSS reaches in the rest of the jogging (or partially walking) level of the pulse mode 140 - 150 Д. / min, and in the fast interval method of level 120 - 130 Д. / min . But when repeated method, the next repetition of the training segment athlete can start only after its heart rate will reach a walk or sitting in the level of 90 - 100 ° C. / min, although such a decrease is not always possible in practice.

The duration of recreation intervals between repetitions depends on what quality should develop an athlete, and in conclusion, we will focus on general patterns for this parameter:

Reducing recreation intervals and the use of not high pulse regimes in overcoming training segments athletes reduce the impact of training for high-speed qualities and increase the impact on endurance.

The increase in recreation intervals (within different limits) allows an athlete to use higher pulse modes in overcoming training segments.

Number of repetitions

The number of segments overcome by the athlete in the series by repeated or interval methods depends on many factors (meaning the state of the athlete, the training stage, etc.). However, it should be noted that there are general principles, guided by the coach or athlete himself may pick up the right number of repetitions:

The shorter the competitive distance, which the athlete is being prepared, the smaller the number of repetitions in the series it should perform on the same segments. For example, using the interval training method, the styer can perform a series of 1000 mx 10 in the jogging interval to the pulse 140 - 150 ° C. / min., And the medieval 1000 m x 4 -5.

The higher the pulse regimes in overcoming the training segments in the series, the less their number should be. So, using the interval training method, the athlete preparing in competitions to run 10,000 m, can perform a series of 5 x 2000 m in pulse mode 171 - 180 ° C. / min with a leisure interval Running coward to the pulse level 140 - 150 Д. / min. Competitive pulse at this athlete at this distance 191 - 195 UD. / Min. If the athlete applies a re-training method, it should run 2 x 2000 m in pulse mode 186 - 190 Д. / min. With a stay interval walking or sitting to the level of the pulse 90 - 100 liters. / min.

It is desirable that the total volume of segments performed by the repeated method was significantly less than the total volume of segments in the interval run.

And in conclusion, on the basis of the analysis of literature data and practical experience, we give the most characteristic number of segments in the series, which are used by athletes in the interval or in retrying:

Form of rest

Athletes usually rest between training segments in a series of coward or, passing similar segments (for example, 5 x 200 m in pulse mode 175 - 180 Д. / min, resting coward up to 140 - 150 Д. / min. Competitive pulse at this athlete At the main distance (1500 m) is 196 - 200ud / min.

Some experts recommend athletes while resting sitting or lying, referring to the fact that the pulse frequency is restored to a normal level faster than during the same period of time when running a coward. Sometimes the athlete is more advisable not to sit or lie, but slowly move, especially after overcoming segments with high pulse modes, when a large oxygen debt is formed. Therefore, slow run will put on the muscles massive effect, which will help the elimination of the products of the energy decomposition (lactic acid, carbon dioxide etc.) and delivery to the muscles of oxygen, sugar.

In conclusion, on this parameter we only give general schemewho should enjoy athletes in rest between segments in the series, when they use the interval or repeated method.

(c) Anatoly Yakimov, Augustus Revzon, Sergey Starostin, Denis Zinoviev

Basics of Gewal Sports: Training Motor Action and Training Methods Vladimir Fedorovich Tikhonov

Uniform method

Uniform method

The uniform method involves the implementation of special preparatory and competitive exercises in one pace for a long time. At the same time, the exercise is performed once in one approach. The main goal of this method is to increase the aerobic capabilities of the body of an athlete. The method is used mainly at the stage of general physical training.

Depending on the preparedness of the athlete weight of the weight of the weight, the pace and the duration of the exercise will be different. For example, performing an exercise of a push with weights of 24 kg for 10 minutes at a rate of 10 lifts per minute can be viewed as slow to sports masters, but for beginners preparing for the fulfillment of the norms of the first discharge, it is inaccessible.

There are some patterns that allow you to choose the optimal rates. For beginner weights - this is the performance of the exercise within its own aerobic capabilities. The pace and the duration of the exercise should be available for the weight. One of the signs of exercise in aerobic mode is the ability to talk. But as soon as the breath finds it difficult and becomes impossible to try, it means that the pace is elevated. Increased aerobic capabilities of the body in the process of training makes it possible to maintain a higher pace.

The most common method among athletes is a way to determine the rate of exercise - measuring the frequency of heart abbreviations (CSS). Based on the maximum value of the CSS, determined by the physical load of the limit intensity, it is recommended to calculate the value of 75%. This value is considered to be the upper limit of the aerobic zone. The easiest, but less accurate way to determine the maximum value of the heart rate is as follows: the age of the athlete in years is deducted from among the 220.

To determine the level of heart rate during training session, it is necessary to stop and add a pulsating artery on the neck. The number of shocks in 10 seconds is multiplied by 6. If the resulting value exceeds 75% of the maximum heart rate, it means that the exercise is performed too quickly and the exercise rate should be reduced or exercises with smaller weights. At the same time, it is necessary to develop rhythmic breathing in accordance with the selected pace. Nehydramnichny breathing, outrunning sharply increases the intensity of physical activity, which is reflected in a sharp increase in heart rate.

For example, 40-year-old landing, the maximum heart rate of which is equal to 180 ° C. / min, should perform an exercise at such a pace, which allows you to maintain the heart rate at 135 ° C. / min. This corresponds to 22-23 shocks for 10 seconds of measurement.

More accurate values \u200b\u200bof the heart rate can be obtained using a pulsometer. The pulsometer using a computer graphically represents the nature of the CHS change throughout the exercise time. However, this expensive device (from 3000 to 20 000 rubles) is not the subject of the need at the initial stage of preparation.

The lack of a uniform method is that when performing exercises in a relatively low pace with low weight weights (low intensity), the power of the muscles of the gyrus, high-speed-powerful qualities, special endurance necessary for a successful performance in competitions are not evolving. In preparation for competitions, it is necessary to perform a certain amount of load of such intensity, which leads to an increase in the results.

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