Purpose, tasks, means, methods of sports training. Sports training as a long-term process and its structure The main criterion for the effectiveness of sports training

Demo version test in the academic year for trainers-teachers of the Youth Sports School, proposed for certification for the second, first and highest categories

1 . Sports (in a broad sense) are:

a) actual competitive activity, special preparation for it, as well as specific relationships, norms and achievements in the field of human activity;

b) a type of social activity aimed at improving a person and developing his physical abilities;

c) a specialized pedagogical process built on a system of physical exercises and aimed at participating in sports competitions;

d) a pedagogical process aimed at the morphological and functional improvement of the human body.

2. Sports around the world are developing according to the main:

a) two directions;

b) three directions;

c) four directions;

d) five directions.

3. Process aimed at education physical qualities and the development of functional capabilities that create favorable conditions for the improvement of all aspects of training is called:

a) physical training;

b) physical perfection;

c) sports training;

d) educational and training process.

4. What is the result of execution strength exercises with a lot of weight?

a) increasing the level of functional capabilities of the body;

b) increase in muscle volume;

c) strengthening the musculoskeletal system;

d) a rapid increase in absolute strength.

5. Better conditions to develop the speed of reaction are created during ...

a) outdoor and sports games;

b) speed-strength exercises;

c) jumping up from a place;

d) dribbling the ball with a "snake".

6. Endurance as a physical quality is understood ...

a) a set of properties that determine the ability to resist fatigue;

b) a set of properties that make it possible to perform a variety of physical activities;

c) the ability to perform physical work for a long time, practically without getting tired;

d) the ability to maintain the specified operating parameters.

7. The degree of mastering by the athlete of the movement system (technique of the sport), corresponding to the characteristics of this sports discipline and aimed at achieving high sports results is called:

a) technical training;

b) an individual feature of the technique;

V) high level technical skill;

d) professional sports.

8. Basic specific means sports training are:

A) physical exercise;

b) healing forces of nature;

c) hygiene factors;

d) simulators and training devices.

9. The principles of sports training are:

a) the most important pedagogical rules for the rational construction of the training process, in which scientific data and best practices of practical coaching work are synthesized;

b) methods of using the main means of training and a set of techniques and rules for the activities of a coach and an athlete;

c) external expression of the coordinated activity of the coach and athletes, carried out in a certain order of the regime;

d) the way to achieve (realize) the goal and objectives of sports training.

10. When unlimited physical activity increase in minute volume of blood circulation is linearly associated with ...

a) the intensity of muscle work;

b) economy of cardiac activity;

c) a high level of overall performance;

d) heart rate.

11. The main criterion for the effectiveness of long-term sports training is:

a) the highest sports result, achieved within the optimal age limits for this sport;

b) the maximum fund of motor skills and abilities;

c) the highest level of development of physical qualities;

d) excellent health of the athlete.

12. The macrocycle of training usually includes:

a) from 3 months to 4 months;

b) from two to several lessons;

c) from 2 weeks to 6 weeks;

d) 6 months to 1 year.

13. The system of organizational and methodological measures that allow to outline the direction of specialization of a young athlete in a particular sport is called:

a) sports orientation;

b) sports selection;

c) analysis and evaluation of giftedness;

d) diagnosis of predisposition.

14. The Olympic Games are made up of…

a) Games of the Olympiad and Winter Olympic Games Competitions between countries;

b) competitions in summer or winter sports;

c) competitions between countries;

d) opening, competition, rewarding of participants and closing.

15. Which of the athletes and in which sport won 7 gold medals in one Games?

a) Mark Spitz (USA) in swimming during the Games of the XX Olympiad in Munich;

26. The communicative competence of a teacher includes one of the following skills:

a) choose the appropriate position for the situation: “above”, “under”, “on an equal footing”;

b) plan the course of the lesson;

c) develop innovative pedagogical technologies;

d) determine the criteria for evaluating educational achievements.

27. Choose the paraphrase that best suits the next dialogue. Student to math teacher: “I have already completed this assignment. And after this lesson - a chemistry lesson ... There the task is more difficult ... ":

a) “If I understood correctly, you would like to think about the task in chemistry in the remaining time”;

b) “Thus, you think that the math lesson is over for you”;

c) “In other words, mathematics is an easier subject”;

d) “So you would like to get the same difficult task in mathematics.”

28. Psychological reasons leading a teacher to loss of health include the following:

a) pedagogical flexibility;

b) interpersonal communication;

c) psycho-emotional overload;

d) an emotional response commensurate with the stimulus.

29. The leading role in the mental development of adolescent students is played by:

b) teaching;

c) communication;

30. The student-centered model of student learning, in comparison with the ZUN model, has the following characteristic feature:

a) learning objectives are set by the teacher;

b) the activity of the class, not the individual student;

c) assessment of the student's answer only by the teacher;

d) first, the assessment of the student's own answer, then - the assessment of the answer by the teacher.

31. Getting AIDS can lead to:

a) increase in blood cholesterol;

b) complete destruction of the body's immune system;

c) increase in blood sugar;

d) decrease in erythrocytes and hemoglobin in the blood.

32. When working on a computer, what type of activity is the most tiring for a student?

a) debugging programs;

c) mixed classes;

d) introduction of programs into the computer.

33. For schoolchildren leading a sedentary lifestyle:

a) decreased performance and endurance;

b) vision deteriorates;

c) posture improves;

d) the general tone of the body increases.

34. Check the item that is not related to the basic conditions for successful learning activities:

a) uniformity;

b) monotony;

c) gradualness;

d) the feasibility of mental and physical stress.

35. Hardening in children's institutions includes:

a) air and sun baths, general and local water procedures;

b) air and sun baths, general and local water procedures, physical education;

c) air and sun baths;

d) general and local water procedures, massage.

36. Eliminate the wrong answer. The presence of an educational system in the school is:

a) the presence of clearly planned educational activities;

b) coordination of all school educational activities;

c) coordination of actions of all individuals, teams, organizations and associations working in the school;

d) logical and purposeful activity of educators.

37. Indicate the wrong answer. What levels of learning should a teacher focus on in modern education:

a) the level of awareness;

b) practical level;

c) reproductive level;

d) creative level.

38. Specify the correct answer. What should be guided by to improve the quality of education?

a) the level of their reproductive capabilities;

b) the level of creative abilities.

c) taking into account the possibilities, abilities and needs of students;

d) the level of practical skills.

3 9. Choose the correct answer. Socialization is:

a) the process and result of the formation of human individuality;

b) the process and result of the individual becoming a social being;

c) the development of a person throughout his life in interaction with the environment in the process of assimilation and reproduction of social norms and cultural values;

d) development and self-change of a person in the process of assimilation and reproduction of culture.

40. Enter the wrong answer. What are the main directions in education at the present time:

c) specialization.

d) greening;

Preparation process highly qualified athletes can be divided into three interrelated components:

· process building,

its implementation and

control over the progress of training.

The long-term process of sports training from a beginner to the heights of mastery can be represented in the form of stages of long-term training associated with the age qualification indicators of athletes (Table 4).

Tab. 4 Stages of long-term sports training

The following stages of long-term sports training are distinguished:

· Pre-preparation stage- solves problems of the general physical training, development basic skills and skills in the chosen sport, instilling interest in sports (the duration of the stage is 3 years).

· Stage of initial sports specialization– solves the problem of mastering the rational sports equipment and creating favorable conditions for achieving top results at an age optimal for each sport (prod. 2 years).

· Stage of in-depth specialization in the chosen sport- solves the problems of improving the technical and tactical skills of an athlete, educating his volitional qualities (prod. 2-3 years).

· Stage of sports improvement- coincides with the age that is favorable for achieving high sports results, and solves the problems of preparing for competitions and successfully participating in them (2-3 years). Namely, the achievement of sports results, characteristic of the zone of the first great successes in this specialization (the standard of the master of sports).

In some sports there are no clear boundaries between the stages and stages of a multi-year process, as well as a strict time frame for these stages and stages.

The long-term process of training and competition of an athlete is based on the following methodological provisions .

1. Unified pedagogical system, providing rational continuity of tasks, means, methods, organizational forms of training of all age groups. The main criterion for the effectiveness of long-term training is the highest sports result achieved within the optimal age limits for this sport.

2. Target orientation in relation to to the highest sportsmanship in preparation for all age groups.

3. Optimal ratio(proportionality) various aspects of preparedness athlete in progress years of training.

4. Steady growth in the volume of general and special training , the ratio between which is gradually changing. Year after year the share of the volume of special training means in relation to the total volume of the training load increases and, accordingly, the share of general training decreases.

5. A progressive increase in the volume and intensity of training and competitive loads . Each period of the next annual cycle must begin and end at a higher level of training loads compared to the corresponding periods of the previous annual cycle.

6. Strict observance of gradualness in the process of using training and competitive loads, especially in classes with children, adolescents, since comprehensive preparedness is steadily increasing only if the training and competitive loads at all stages of the long-term process fully correspond to his biological age and the individual capabilities of the athlete.

Sensitive periods (sensitive) are periods of intensive development of one or another physical ability person. The predominant orientation of the training process at the stages of long-term training is determined taking into account these sensitive periods of development of physical qualities.

In order to rationally build a long-term training process, one should take into account the time required to achieve the highest sports results in a particular sport. As a rule, capable athletes achieve their first great successes after 4-6 years, and the highest achievements after 7-9 years of specialized training.

1. A single pedagogical system that ensures the rational continuity of tasks, means, methods, organizational forms of training for all age groups. The main criterion for the effectiveness of long-term training is the highest sports result achieved within the optimal age limits for this sport.

2. Target orientation in relation to the highest sportsmanship in the process of preparation for all age groups.

3. The optimal ratio (proportionality) of various aspects of the athlete's preparedness in the process of many years of training.

4. A steady increase in the amount of funds for general and special training, the ratio between which is gradually changing. From year to year, the share of the volume of special training means in relation to the total volume of the training load increases and, accordingly, the share of general training decreases.

Progressive increase in the volume and intensity of training and competitive loads. Each period of the next annual cycle should begin and end at a higher level of training loads compared to the corresponding periods of the previous annual cycle.

6. Strict observance of gradualness in the process of using training and competitive loads, especially in classes with children, adolescents, since comprehensive preparedness is steadily increasing only if training and competitive loads at all stages of a long-term process fully correspond to its biological age and individual capabilities athlete.

7. Simultaneous education of the physical qualities of athletes at all stages of long-term training and the predominant development of individual qualities in the age periods that are most favorable for this. In school years, there are opportunities for the development of all physical qualities, if an effective pedagogical influence is ensured, which, however, should not fundamentally change the patterns of age development of certain parties. motor function person.

Table 1 shows approximate sensitive (sensitive) periods of change in height and weight indicators and the development of physical qualities of children school age. The predominant orientation of the training process at the stages of long-term training is determined taking into account these sensitive periods of development of physical qualities. At the same time, it is advisable to pay attention to the education of those physical qualities that are not actively developed at this age. It is especially important to observe proportionality in the development of general endurance and speed abilities, in the development of general endurance and strength, i.e. qualities that are based on different physiological mechanisms.

Table 1 - Approximate sensitive (sensitive) periods of change in height and weight indicators and the development of physical qualities of schoolchildren

Height and weight indicators and physical qualities	Age, years

Height						+	+	+	+
Weight						+	+	+	+
Strength maximum							+	+		+	+
Rapidity		+	+	+					+	+	+
Speed-strength qualities			+	+	+	+	+	+	+
Endurance (aerobic capacity)		+	+						+	+	+
speed endurance									+	+	+
Anaerobic capacity (glycolytic)									+	+	+
Flexibility	+	+	+	+		+	+
Coordinating ability			+	+	+	+
Equilibrium	+	+	+	+	+	+	+	+

In girls, the sensitive periods of the formation of physical qualities occur one year earlier.

The process of long-term training of athletes is conditionally divided into 4 stages: preliminary training, initial sports specialization, in-depth specialization in the chosen sport, sports improvement (Table 2).

The duration of the stages of long-term training is due to the characteristics of the sport, the level sports preparedness involved. There is no clear boundary between stages. When deciding on the transition to the next stage of training, one should take into account the passport and biological age of the athlete, the level of his physical development and fitness, the ability to successfully fulfill age-related training and competitive loads.

Table 2 - Model-scheme of construction of long-term training of athletes

Stage of many years of preparation	Stage duration	Primary focus of training	Training group in sports school
Pre-preparation stage	3 years	Strengthening health and improving physical development. Mastering the basics of the technique of performing physical exercises. Acquisition of a versatile physical fitness based on various sports. Increasing interest in sports. Education of volitional qualities. Determination of the sport for subsequent classes.	Initial training group
Stage of initial sports specialization	2 years	Achievement of comprehensive physical fitness. Mastering the basics of the technique of the chosen sport and other physical exercises. Education of basic physical qualities. Acquisition of competitive experience through participation in competitions in various sports (based on multiathlon training). Determination of sports inclinations and abilities (sports orientation). Refinement of sports specialization	Educational and training group, first-second years of study
Stage of in-depth specialization in the chosen sport	2-3 years	Improving the technique of the chosen sport and special physical qualities. Increasing the level of preparedness. Accumulation of competitive experience in the chosen sport. Improvement of volitional qualities	Educational and training group, third-fifth years of study
Stage of sports improvement	2-3 years	Improving the technique of the chosen sport and special physical qualities. Increasing tactical readiness. Mastering proper training loads. Achievement of sports results typical for the zone of the first great successes in this specialization (the standard of the master of sports). Improvement of competitive experience and mental preparedness	Sports Improvement Group

Table 3 - Approximate age limits (minimum) of the stages of preparation in the process of many years of training

Kind of sport	Stage of preliminary preparation (years)	Stage of initial sports specialization (years)	Stage of in-depth specialization in the chosen sport (years)	Stage of sports improvement (years)
Sports gymnastics	7-9 (m)	10-11	12-13	14 and older
6-8 (e)	9-10	11-12	13 and older
Swimming	7-9	10-11	12-13	14 and older
Basketball	8-10	11-12	13-15	16 and older
Football	8-10	11-12	13-15	16 and older
Volleyball	9-10	12-13	14-16	17 and older
speed run on skates	9-11	12-13	14-15	16 and older
Athletics	9-11	12-13	14-15	16 and older
Ski race	9-11	12-13	14-15	16 and older
Hockey	9-11	12-13	14-16	17 and older
Boxing	10-12	13-14	15-16	17 and older
Struggle	10-12	13-14	15-16	17 and older
Cycling	10-12	13-14	15-16	17 and older
Rowing	10-12	13-14	15-16	17 and older
Rowing and canoeing	10-12	13-14	15-16	17 and older
Bullet shooting	10-12	13-14	15-16	17 and older
Modern pentathlon	10-12	13-14	15-16	17 and older
Weightlifting	10-12	13-14	15-16	17 and older
Fencing	10-12	13-14	15-16	17 and older
Horseback Riding	11-13	14-15	16-17	18 and older

Approximate age limits of the stages of training in the process of long-term training in various sports are presented in Table 3.

19.1. Sports training as a long-term process

and its structure

The process of training highly qualified athletes can be conditionally divided into three interrelated components: the construction of the process, its implementation and control over the course of training.

In the process of building sports training, the integrity of the training process is ensured on the basis of certain

ny structure, which is a relatively stable order of combining components (subsystems, parties and individual links), their regular relationship with each other and the overall sequence.

The structure of the training is characterized, in particular:

the order of interconnection of elements of the training content (means, methods of general and special physical, tactical and technical training, etc.);

the necessary ratio of the parameters of the training load (its quantitative and qualitative characteristics of volume and intensity);

a certain sequence of different links of the training process (separate classes and their parts, stages, periods, cycles), representing the phases or stages of this process, during which the training process undergoes regular changes.

Depending on the time scale within which the training process takes place, there are: a) microstructure - the structure of a separate training session, the structure of a separate training day and a microcycle (for example, a week); b) mesostructure - the structure of training stages, including a relatively complete series of microcycles (with a total duration, for example, about a month); c) macrostructure. - the structure of large training cycles such as semi-annual, annual and multi-year.

The long-term process of sports training from a beginner to the heights of mastery can be represented as successively alternating large stages, including separate stages of long-term training (Fig. 38) associated with the age and qualification indicators of athletes.

It should be noted that in some sports there are no clear boundaries between the stages and stages of a multi-year process, as well as strict time frames for these stages and stages.

Rational construction of long-term sports training is carried out on the basis of the following factors: optimal age limits, within which the highest results are usually achieved in the chosen sport; duration of systematic training to achieve these results; the predominant focus of training at each stage of long-term training; the passport age at which the athlete started training, and the biological age at which the special training began; the individual characteristics of the athlete and the rate of growth of his skill.

The long-term process of training and competition of an athlete is built on the basis of the following methodological provisions.

1. A unified pedagogical system that ensures the rational continuity of tasks, means, methods, organizational

forms of training for all age groups. The main criterion for the effectiveness of long-term training is the highest sports result achieved within the optimal age limits for this sport.

Target orientation in relation to the highest sportsmanship in the process of preparation for all age groups.

Optimal ratio (proportionality) of various aspects of an athlete's preparedness in the process of many years of training.

Steady growth in the volume of funds for general and special training, the ratio between which is gradually changing. From year to year, the share of the volume of special training means in relation to the total volume of the training load increases and, accordingly, the share of general training decreases.

Table 31 shows approximate sensitive (sensitive) periods of development of height and weight indicators and physical qualities of school-age children.

The predominant orientation of the training process at the stages of long-term training is determined taking into account these sensitive periods of development of physical qualities. At the same time, it is advisable to pay attention to the education of those physical qualities that are not actively developed at this age. It is especially important to observe proportionality in the development of general endurance and speed abilities, in the development of general endurance and strength, i.e. qualities that are based on different physiological mechanisms.

In girls, the sensitive periods of the formation of physical qualities occur one year earlier.

The process of long-term training of athletes is conditionally divided into 4 stages: preliminary training, initial sports specialization, advanced specialization in the chosen sport, sports improvement (Table 32).

The duration of the stages of long-term training is due to the characteristics of the sport, the level of sports preparedness of those involved. There is no clear boundary between stages. When deciding on the transition to the next stage of training, one should take into account the passport and biological age of the athlete, the level of his physical development and fitness, the ability to successfully fulfill age-related training and competitive loads.

Approximate age limits of the stages of training in the process of long-term training in various sports are presented in Table 33.

The preliminary preparation stage covers the primary school age and goes into next stage with the beginning of sports specialization. At this stage, the following tasks are solved in the training sessions:

mastering available knowledge in the field of physical culture and sports by those involved;

formation of the necessary basic fund of motor skills from certain sports, their consolidation and improvement;

promoting the harmonious formation of a growing organism, health promotion, comprehensive education of physical qualities, mainly speed, speed-strength abilities, general endurance.

The preparation of children is characterized by a variety of means, methods and organizational forms, the wide use of elements

various sports, outdoor and sports games. The game method helps to perform exercises emotionally and naturally, maintain children's interest when repeating educational tasks. At this stage, training sessions with great physical and mental stress, involving the use of monotonous, monotonous educational material, should not be carried out.

Stage of initial sports specialization. The main tasks at this stage are to ensure the comprehensive physical fitness of those involved, their further mastery of rational sports techniques, the creation of favorable prerequisites for achieving the highest results at an age that is optimal for each sport.

Specialization has a "multi-faceted", by no means narrowly focused character. Along with mastering the basics of the technique of the chosen sport and other physical exercises, special attention is paid to the development of those physical qualities and the formation of motor skills that are important for successful specialization in the chosen sport.

Versatile preparation with relatively little volume special exercises more promising for subsequent sports improvement than highly specialized training.

The predominant trend in load dynamics during the years of initial specialization should be an increase in volume with a slight increase in the overall intensity of training. Although the intensity of exercise also increases, the degree of increase in intensity must be normalized within narrower limits than the increase in total volume. Particular care in observing the measure of intensity of loads is required during the intensive growth and maturation of the body, when natural plastic, energy and regulatory processes are sharply activated, which in itself is a kind of load for the body.

Large training cycles are characterized by an extended preparatory period. The competitive period is presented as if in a collapsed form.

Stage of in-depth specialization in the chosen sport falls on the period of an athlete's life, when the formation of all functional systems is basically completed, ensuring high performance and resistance of the body in relation to adverse factors that manifest themselves in the process of intense training. At this stage, the training process acquires a pronounced specificity. The proportion of special training is steadily increasing due to an increase in the time allotted for the implementation of specially preparatory and competitive exercises.

The total volume and intensity of training loads continue to increase. The number of co-

jealousy in the chosen sports discipline. The system of training and competition is becoming more individualized. Means of training to a greater extent in form and content correspond to the competitive exercises in which the athlete specializes.

At this stage, the main task is to ensure the perfect and varied possession of sports equipment in difficult conditions, its individualization, to develop those physical and volitional qualities that contribute to the improvement of the technical and tactical skills of an athlete.

Stage of sports improvement coincides with the age favorable for achieving high sports results. At this stage, the main tasks are preparation for competitions and successful participation in them. Therefore, in comparison with the previous stages, training acquires an even more specialized focus. An athlete uses the whole complex of effective means, methods and organizational forms of training in order to achieve the highest results in competitions. The volume and intensity of training loads reach a high level. Increasingly, training sessions with heavy loads are used, the number of sessions in weekly microcycles reaches 10-15 or more. The training process is more and more individualized and is built taking into account the characteristics of the athlete's competitive activity.

19.2. Building a workout in small cycles (microcycles)

microcycle- this is a small training cycle, most often with a weekly or near-weekly duration, usually including from two to several sessions.

External signs of the microcycle are:

the presence of two phases in its structure - a stimulation phase (cumulative) and a recovery phase (unloading and rest). At the same time, equal combinations (in time) of these phases are found only in the training of beginner athletes. In the preparatory period, the stimulation phase significantly exceeds the recovery one, and in the competitive period, their ratios become more variable;

often the end of the microcycle is associated with the recovery phase, although it also occurs in the middle of it;

regular repetition in the optimal sequence of classes of different directions, different volumes and different intensity.

Analysis of the training process in various sports makes it possible to single out a certain number of

"3 Zh.K. Kholodov 385

training microcycles: retracting, basic, control-preparatory, bringing, as well as competitive and recovery.

In the practice of individual sports, there are from four to nine various types microcycles.

Retracting microcycles are characterized by a low total load and are aimed at leading the athlete's body to intense training work. They are used in the first mesocycle of the preparatory period, as well as after illness.

Basic microcycles (general preparatory) are characterized by a large total volume of loads. Their main goals are the stimulation of adaptive processes in the body of athletes, the solution of the main tasks of technical-tactical, physical, volitional, special mental training. "Because of this, the basic microcycles constitute the main content of the preparatory period.

Control and preparatory microcycles divided into specially preparatory and model.

Specially preparatory microcycles, characterized by an average amount of training load and high competitive or near-competitive intensity, are aimed at achieving the required level of special performance in competitions, polishing technical and tactical skills and abilities, and special mental preparedness.

Model microcycles are connected with the modeling of competitive regulations in the process of training activity and are aimed at controlling the level of preparedness and increasing the ability to realize the accumulated motor potential of an athlete. The overall load level in it may be higher than in the upcoming competition (over-impact rule).

These two types of control-preparatory microcycles are used on final stages preparatory and competitive period.

Supply microcycles. The content of these microcycles can be varied. It depends on the system of bringing the athlete to the competition, the features of his preparation for the main starts at the final stage. They can address issues of full recovery and mental adjustment. In general, they are characterized by a low level of volume and total intensity of loads.

Recovery microcycles usually complete a series of intense basic, control and preparatory microcycles.

1 Volitional training - a system of influences used to form and improve the volitional qualities necessary for an athlete (purposefulness, determination, courage, perseverance, stamina, etc.).

Restorative microcycles are planned even after intense competitive activity. Their main role is to provide optimal conditions for recovery and adaptation processes in the athlete's body. This causes

I low total load of such microcycles, wide use of active recreation means in them.

Competitive microcycles have the main mode corresponding to the competition program. The structure and duration of these microcycles are determined by the specifics of competitions in various sports, the total number of starts and pauses between them. Depending on this, competitive microcycles

\ may be limited to starts, direct approach to them and recovery sessions, and may also include special training sessions in the intervals between individual starts and games.

In the practice of sports, microcycles are widely used, called percussion. They are used in cases where the preparation time for a certain competition is limited, and the athlete needs to quickly achieve certain adaptive changes. In this case, the impact element can be the volume of the load, its intensity, the concentration of exercises of increased technical complexity and mental tension, conducting classes in extreme environmental conditions. Shock can be basic, control-preparatory and competitive microcycles, depending on the stage of the annual cycle and its tasks.

In separate microcycles, both work of a different orientation, ensuring, if possible, the improvement of various aspects of preparedness, and work of a more or less pronounced predominant orientation in accordance with the patterns of building training at specific stages of annual and multi-year training, should be planned.

19.3. Building a workout in medium cycles (mesocycles)

A mesocycle is an average training cycle lasting from 2 to 6 weeks, including a relatively complete series of microcycles.

The construction of the training process on the basis of mesocycles makes it possible to systematize it in accordance with the main task of the period or stage of training, to ensure the optimal dynamics of training and competitive loads, the appropriate combination of various means and methods of training, the correspondence between the factors of pedagogical influence and rehabilitation measures, to achieve continuity in the education of various qualities and abilities.

External signs of a mesocycle are: 1) repeated reproduction of a number of microcycles (usually homogeneous) in a single sequence or alternation of different microcycles in a certain sequence. At the same time, in the preparatory period they are more often repeated, and in the competitive period they alternate more often; 2) the change of one direction of microcycles by others also characterizes the change of the mesocycle; 3) the mesocycle ends with a recovery (unloading) microcycle, competitions or control tests.

An analysis of the training process in various sports makes it possible to single out a certain number of typical mesocycles: retracting, basic, control and preparatory, precompetitive, competitive, recovery.

Retracting mesocycles. Their main task is to gradually bring athletes to the effective implementation of specific training work. This is ensured by the use of exercises aimed at increasing or restoring the performance of systems and mechanisms that determine the level of various components of endurance; speed-strength qualities and flexibility; development of motor skills and abilities. These mesocycles are applied at the beginning of the season, after illness or injury, and after other forced or planned breaks in the training process.

basic mesocycles. They plan the main work to increase the functionality of the main body systems, improve physical, technical, tactical and mental readiness. The training program is characterized by the use of the entire set of means, a large volume and intensity of training work, and the widespread use of classes with heavy loads. Basic mesocycles form the basis of the preparatory period, and are included in the competitive period in order to restore physical qualities and skills lost during the starts.

Control and preparatory mesocycles. A characteristic feature of the training process in these mesocycles is the widespread use of competitive and specially preparatory exercises that are as close as possible to competitive ones. These mesocycles are characterized, as a rule, by a high intensity of the training load, corresponding to the competitive one or close to it. They are used in the second half of the preparatory period and in the competition period as intermediate mesocycles between strenuous starts, if there is adequate time for this.

Precompetitive (leading) mesocycles are intended for the final formation of a sports form by eliminating individual shortcomings identified during the preparation of an athlete, improving his technical capabilities.

A special place in these mesocycles is occupied by purposeful mental and tactical training. An important place is given to modeling the regime of the upcoming competition.

The general trend of load dynamics in these mesocycles is characterized, as a rule, by a gradual decrease in the total volume and volume of intensive training means before the main competitions. This is due to the existence in the body of the mechanism of "delayed transformation" of the cumulative effect of training, which consists in the fact that the peak of sports achievements, as it were, lags behind the peaks of the general and particular most intense load volumes. These mesocycles are typical for the stage of direct preparation for the main start and are important when athletes move to new contrasting climatic and geographical conditions.

Competitive mesocycles. Their structure is determined by the specifics of the sport, the features of the sports calendar, the qualifications and the level of preparedness of the athlete. In most sports, competitions are held throughout the year for 5-10 months. During this time, several competitive mesocycles can be held. In the simplest cases, mesocycles of this type consist of one incoming and one competitive microcycle. In these mesocycles, the volume of competitive exercises is increased.

Recovery mesocycle forms the basis of the transitional period and is organized specifically after a tense series of competitions. In some cases, during this mesocycle, it is possible to use exercises aimed at eliminating the manifested deficiencies or improving physical abilities that are not the main ones for this sport. The volume of competitive and specially preparatory exercises

[eny is significantly reduced. 19.4. Building a workout in large cycles (macrocycles) Macrocycle- this is a large training cycle such as semi-annual (in some cases 3-4 months), annual, long-term (for example, four-year), associated with the development, stabilization and temporary loss of sports form and including a complete series of periods, stages, mesocycles.

Construction of training in multi-year macrocycles(at the stage of higher achievements). In the practice of sports, it is customary to single out four-year cycles associated with preparation for the main competitions - Olympic Games, and for young people - to the Spartakiad of the peoples of Russia, held once every 4 years. Options for constructing a four-year Olympic cycle are presented in Table 34.

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Building training in yearly cycles. In the training of highly qualified athletes, there is a construction of a one-year training based on one macrocycle (one-cycle), on the basis of two macrocycles (two-cycle) and three macrocycles (three-cycle) (Fig. 39). In each macrocycle, three periods are distinguished - preparatory, competitive and transitional. When building a two- and three-cycle training process, options are often used that are called "double" and "triple" cycles. In these cases, the transition periods between the first, second and third macrocycles are often not planned, and the competitive period of the previous macrocycle smoothly passes into the preparatory period of the next one.

The preparatory period is aimed at the formation of a sports form - the creation of a solid foundation (general and special) for preparing for the main competitions and participating in them, improving various aspects of preparedness. In the competitive period, the stabilization of the sports form is carried out through the further improvement of various aspects of preparedness, integral training is provided, direct preparation for the main competitions and the competitions themselves are carried out. The transitional period (a period of temporary loss of sports form) is aimed at restoring physical and mental potential after high training and competitive loads, and at preparing for the next macrocycle.

Preparation period(the period of fundamental training) is divided into two major stages: 1) general preparatory (or basic) stage; 2) a specially preparatory stage.

General preparatory stage. The main objectives of the stage are to increase the level of physical fitness of athletes, improve the physical qualities that underlie high sports achievements in a particular sport, study new complex competitive programs. The duration of this stage depends on the number of competitive periods in the annual cycle and is usually 6-9 weeks (in some sports there are variations from 5 to 10 weeks).

The stage consists of two, in some cases - of three mesocycles. The first mesocycle (duration 2-3 microcycles) - retracting - is closely connected with the previous transitional period and is preparatory to performing high-volume training loads. The second mesocycle (duration 3-6 weekly microcycles) - basic - is aimed at solving the main tasks of the stage. In this mesocycle, the increase in the total volumes of training means, unidirectional private volumes of intensive means, which develop the main qualities and contribute to the mastery of new competitive programs, continues.

Special preparatory stage. At this stage, the volume of the training load, the volumes aimed at improving physical fitness are stabilized, and the intensity increases due to the increase in technical and tactical means of training. The duration of the stage is 2-3 mesocycles.

Competitive period(period of the main competitions). The main objectives of this period are to increase the achieved level of special preparedness and achieve high sports results in competitions. These problems are solved with the help of competitive and close to them specially preparatory exercises.

The organization of the process of special training in the competitive period is carried out in accordance with the calendar of the main competitions, which are usually not more than 2-3 for qualified athletes in most sports. All other competitions are both training and commercial in nature; special training for them, as a rule, is not carried out. They themselves are important links in the preparation for major competitions.

The competitive period is most often divided into two stages: 1) the stage of early starts, or the development of the actual sports form; 2) the stage of direct preparation for the main start.

The stage of early starts, or the development of the actual sports form. At this stage, lasting 4-6 microcycles, the tasks of increasing the level of preparedness, reaching a state of sports form and improving new technical and tactical skills are solved.

kov in the process of using competitive exercises. At the end of this stage, the main qualifying competition is usually held.

The stage of direct preparation for the main start. At this stage, the following tasks are solved:

restoration of working capacity after the main qualifying competitions and championships of the country;

further improvement of physical fitness and technical and tactical skills;

creation and maintenance of high mental readiness in athletes due to the regulation and self-regulation of states;

modeling of competitive activity in order to lead to the start and control over the level of preparedness;

providing optimal conditions for the maximum use of all aspects of preparedness (physical, technical, tactical and mental) in order to transform it into the highest possible sports result.

The duration of this stage varies between 6-8 weeks. It usually consists of 2 mesocycles. One of them (with a large total load) is aimed at developing the qualities and abilities that determine a high level of sports achievements, the other is at leading an athlete to participate in specific competitions, taking into account the specifics of the sports discipline of the composition of participants, organizational, climatic and other factors.

Transition period. The main objectives of this period are to ensure proper rest after the training and competitive loads of the past year or macrocycle, as well as maintaining a certain level of fitness to ensure optimal readiness of the athlete for the start of the next macrocycle. Special attention should be drawn to a full physical and especially mental recovery. These tasks determine the duration of the transition period, the composition of the means and methods used, the dynamics of loads, etc.

The duration of the transitional period usually ranges from 2 to 5 weeks and depends on the stage of long-term training at which the athlete is, the system for organizing training during the year, the duration of the competitive period, the complexity and responsibility of the main competitions, and the individual abilities of the athlete.

Training in the transition period is characterized by a decrease in the total amount of work and minor loads. Compared, for example, with the preparatory period, the amount of work is reduced by about 3 times; the number of classes during the weekly microcycle does not exceed, as a rule, 3-5; classes with heavy loads are not planned, etc. The main content of the transitional period is a variety of means of active recreation and general preparatory exercises.

At the end of the transition period, the load gradually increases, the amount of active recreation equipment decreases, and the number of general preparatory exercises increases. This allows you to make a smoother transition to the first stage of the preparatory period of the next macrocycle.

With the correct construction of the transition period, the athlete not only fully restores strength after the past macrocycle, adjusts to active work in the preparatory period, but also reaches a higher level of preparedness compared to the same period of the previous year.

The duration and content of periods and their constituent stages of preparation within a single macrocycle are determined by many factors. Some of them are related to the specifics of the sport - the structure of effective competitive activity, the structure of the preparedness of athletes, the system of competitions that has developed in this sport; others - with the stage of many years of training, patterns of formation of various qualities and abilities, etc., others - with the organization of training (in conditions of centralized training or in the field), climatic conditions (hot climate, medium-range), material and technical level ( simulators, equipment and inventory, rehabilitation means, special nutrition, etc.).

Long-term sports training is a single process of competitive and training activities that ensures the continuity of tasks, means, methods, organizational forms of training at the stages: sports and recreation, initial training, training, improvement of sports skills and higher sports skills.

The main criterion for the effectiveness of long-term training is the highest sports result achieved within the optimal age limits for a particular sport.

The most important component of sports training is the formation of the personality of an athlete with a high spiritual and moral potential.

In the course of many years of sports training, the optimal ratio of various aspects of the athlete’s preparedness is ensured, CTporee Table ^ n ^ gradualness in the process of using training and competitive loads, especially in classes with children, teenagers, boys and girls, taking into account age nyh and individual characteristics of athletes.

The means and methods of pedagogical influence used in the course of many years of training should not fundamentally change the patterns of age-related psychophysical development of a person.
I. Methodological provisions of the system of long-term sports training 1. The target orientation of the training of young athletes in relation to the highest sportsmanship. Taking into account the requirements of the highest sportsmanship allows us to determine the most significant factors that should be paid attention to in the system of many years of training young : sportsmen. Target orientation ensures proper continuity in the process of using means, methods, organizational forms of training at the training stage and the stage of sports improvement, a close relationship between the training and competitive loads of young and adult athletes.

2. Proportionality of development and utilization of basic physical qualities. In accordance with this provision, it is necessary to ensure the optimal ratio of the development of physical qualities and their effective implementation in the competitive and training activities of young athletes, taking into account the age characteristics of the body of children and adolescents.

3. P prospective advance in the formation of sports and technical skills. Young athletes must master the basic arsenal of motor skills and abilities in the amount necessary for the successful mastering of significant competitive and training loads in the future.

4. The basis of the multi-year preparation process is a differentiated approach, which is determined by a combination of collective and individual forms of training, which allows organizing the process of education and sports training of children, adolescents, boys and girls in accordance with their type-specific and individual characteristics.
II. The content of the stages of long-term training of athletes The goals and objectives of sports training, solved sequentially, determine the continuity of its content, as well as the criteria for the success of the educational and training process.

1. The main content of training and the leading criteria for the preparedness of athletes at the stages of a long-term educational and training process. Each stage of the long-term training of athletes corresponds to certain tasks and criteria for its effectiveness (Table 1). The main tasks and criteria for the preparedness of athletes

The main tasks of sports trainingLeading readiness criteria

healthy way

physical education

Health promotion; mastering the basics of the technique of performing various physical exercises and in the chosen sport; versatile physical training; expansion of the functional capabilities of the body; participation in mass team competitions; harmonious development of personality; formation of motivation for classes

Health status; the level of mastering the basic elements of technique and integral movements in the chosen sport; pronounced dynamics of growth of individual indicators of general physical fitness 1-2 year of study

technical training

training load

technical readiness

3-4 year of study

Mastering the volumes of educational and training loads according to the training components provided for by the sports training program; increase and expansion of the physical and functional potential by means of special physical training;

improvement of technical and tactical readiness in the chosen sport;

formation of emotional-volitional readiness for training and competitive activities;

expansion of experience of competitive activity

educational and training

sports categories

exemplary program

Olympic reserve

Deep individualization of the training process; improvement of various aspects of preparedness in accordance with the requirements of the main competitive exercise;

increased ability to withstand stressful conditions; expansion of competitive practice

The level of sportsmanship; fulfillment of model characteristics that determine a high level of special physical, functional and technical-tactical readiness; the level of psychological preparedness (the ability to withstand the stressful conditions of sports activities); fulfillment of classification requirements of MS and MSMK- Maximum realization of motor, mental and intellectual potential in competitive activity - Level and stability of sports achievements in all-Russian and international competitions

Stages of preparation
Sports and recreation
Basic training
Training


Supreme sports skill

2. System sports competitions . Competitive activity at the stages of long-term training - a backbone factor of progress in sports - is based on the principles of equality, accessibility, complexity, preservation of sports potential, taking into account the age and gender characteristics of children, adolescents, youths and youth (Table 2).
Goals, objectives and direction of competitive activity at the stages of long-term preparation

The goals of competitive activityMain goalsDirection and results of competitive activity Formation of skills to perform technically diverse exercises of a game and complex nature.
Health promotion Attracting the maximum number of students.
Comprehensive physical and mental health improvement of young athletes. Development of team forms of competitions based on the development of simple and integral motor skills Team and game competitions with a high level of emotionality that do not require excessive psychophysical stress of young athletes Formation of motor (technical) skills in competitions of a complex nature Ensuring the attractiveness and wide availability of competitions various kinds sports 1-2 years of study Formation of sports and technical skills in accordance with the requirements of the chosen sport, if possible, multi-athlon nature Preservation of the number of people involved. Ensuring equal rights to participate in competitions. Ensuring the openness of the competition. Mastering the basic methods and techniques of competitive wrestling. Patriotic education based on the principles of honest wrestling(Fair Play) Complex competitions, mainly based on the means of general physical training.
Achievement of predominantly sports and technical results that correspond to gender and age norms and criteria for the effectiveness of the training process3-4 years of study Improving physical, functional and psychological capabilities by performing the main competitive exercise Differentiation of training groups according to the criterion of sports specialization.
Improving the quality of physical, functional and psychological fitness. Improving sports and technical skills in the conditions of responsible competitions. Gaining experience in participating in competitions at various levels Sports achivments, corresponding to the model indicators of preparedness and competitive activity in accordance with the requirements of the training program Development of sports and technical capabilities in accordance with the requirements of the main competitive exercise and the individual characteristics of athletes. Specialized physical, technical, tactical and psychological training.
Accumulation of competitive experience.
Improving the ability to show high sports results in conditions of responsible competitions and high competition Orientation to achieve sports results of MS and MSMK and model characteristics different parties preparedness and competitive activity Maximum realization of sports potential in conditions of responsible competitions Improvement of all types of special training. Improving the experience of competitive wrestling in conditions of responsible competitions. Improving the ability to show high sports results at the main competitions of the season Orientation to achieve the highest possible sports results

Stages of preparation
Sports and recreation
Basic training
Training

Sports improvement
Supreme sports skill