The main specific means of sports training are. sports training

5.6.1. Means of education and training

The main means of training football players are physical exercise , which are motional actions chosen and used methodically correctly for the implementation of the task.

The number of physical exercises used in the preparation of football players is extremely large. Many of them differ significantly from one another both in form and in content. To choose individual means from all their diversity, it is necessary first of all to clearly understand the specifics of the content of physical exercise.

The content of physical exercise consists of actions that determine the main processes occurring in the body during the exercise. These processes are multifaceted. They can be considered in various aspects: psychological, physiological, biochemical, pedagogical, etc. Thus, a separate physical exercise has a complex effect on the athlete's body, allows solving a number of sports training tasks.

However, the measure of the influence of physical exercise on various aspects of the preparation of football players is not the same. Therefore, physical exercises are selected and used according to their predominant effect.

Based on the characteristics of football and the tasks of training, all fixed assets can be divided into specific ones, i.e. exercises with the ball, and non-specific, i.e. exercises without a ball (Fig. 64).

Specific exercises used in the training of football players consist of two groups: competitive and special.

Competitive drills- this is a set of motor actions that make up the subject of the game of football and are performed in full accordance with the rules of football competitions. They are characterized by a complex manifestation of the main physical qualities, the use of the entire set techniques in conditions of constant and sudden change of tactical situations. In terms of form, competitive exercises include official, control, friendly, bilateral and other games, as well as futsal games.

Special exercises- these are motor actions, consisting of elements of competitive exercises and their variants. They are intended mainly for technical and tactical improvement and development of special physical qualities.

Special exercises include individual and group exercises with the ball (hitting, stopping, dribbling, interactions in pairs, triples, etc.), as well as game exercises(various “squares”, holding the ball, etc.).

Advantage special exercises lies in the fact that they make it possible to dose the impact more purposefully and effectively than competitive ones.

Non-specific exercises include two groups: general preparatory and special preparatory.

General preparatory exercises- these are motor actions that are mainly a means general training footballer. With their help, they solve the problems of a comprehensive physical education, selective influence on the development of basic physical qualities, improvement of coordination abilities, motor skills and abilities.

General preparatory exercises can also be used as a means of active recreation and recovery. Finally, general preparatory exercises contribute to maintaining a sufficiently high physical and mental performance, if objective conditions (climatic factors, injuries, etc.) do not allow the use of special means.

Appropriate exercises are selected from various sports, sports and outdoor games and supplemented with general developmental ones.

Special preparatory exercises- these are motor actions that have a significant similarity with special exercises in form, structure and nature of the manifestation of physical and mental qualities.

Rice. 64. Classification of the main means of training

5.6.2. Methods of teaching and training

The effectiveness of any pedagogical tool depends largely on the method of its application. Method - a way to achieve the goal, in a certain way ordered activity.

The main methods of sports training can be divided into three groups: practical, verbal, visual (Fig. 65).

In training sessions, these methods are mainly used in combination, although sometimes, depending on the specific conditions, one method or another is preferred.

The choice of method is determined by the age, readiness, qualification of the players, the task, the material being studied, the means used, the conditions of training, the professional readiness of the coach himself and other factors.

Rice. 65. Basic training methods

Practical Methods

Practical methods of sports training based on the athlete's motor activity are divided into exercise methods, game and competitive methods.

Using exercise methods the activities of those involved are organized and regulated with a fairly complete regulation, which provides optimal conditions for the assimilation of motor skills and guarantees a precisely directed impact on the development of physical qualities and abilities.

Exercise methods have several options, the application of which depends on a number of aspects. In the process of learning motor actions, two main methodological approaches are distinguished: learning actions in a holistic and divided form. Holistic exercise method are used in the study of both the simplest motor actions and complex ones that cannot be dissected without a significant distortion of their characteristics.

Dissected exercise method involves the learning of separate relatively independent parts of elements, phases in isolation, and only after a certain assimilation they are combined into a holistic action.

Related method used in the process of improvement in technology, tactics with a parallel development of physical qualities. When performing technical and tactical actions, various types of weights are used (belts, vests, weighted shoes, balls, etc.) of a strictly defined weight that do not distort the technique of movements.

It has a different basis method of selective influences. A characteristic feature of this method is the predominant focus of Influences on certain functional properties body, which is achieved through special exercises, which can often be of a relatively local nature (for example, weight-bearing exercises aimed at developing individual muscle groups, starts from different initial positions aimed at developing the starting acceleration, etc.).

In addition, with a special organization of exercises (taking into account coordination complexity, optimal rest pauses, a rational number of repetitions, etc.), this method can be aimed at selective improvement of football technique, its tactics or technical and tactical actions,

Next large group methods based on various ways regulation of the mode of loading and rest.

uniform method characterized by the continuous performance of physical exercises for a relatively long time with a constant intensity (usually low), pace, amount of effort (for example, cross-country, swimming, dribbling, etc.). Training effect uniform method on the body is provided during the period of work. The increase in load is achieved by increasing the duration or intensity of the exercise.

variable method is determined by the directed change of influencing factors in the course of the exercise. This is achieved by varying the load during a continuous exercise by changing the speed of movement, pace, magnitude of effort, range of motion, changing technique, etc.

The training effect of the variable method on the body is provided during the work period.

One of the advantages of the variable method over the uniform method is that it eliminates much of the monotony of work.

Repeat method consists in the repeated performance of exercises with certain rest intervals, the duration of the exercise, the intensity of the load, the duration of the rest, the number of repetitions depend on the tasks being solved.

The training effect of the repeated method is provided both in the process of performing a separate exercise, and by summing up the effect of all repetitions. To the benefits this method we can attribute the possibility of a clear organization of those involved, a fairly accurate regulation of the load, timely correction of errors.

interval method characterized by repeated serial repetition of exercises at certain intervals of rest between repetitions and between series of repetitions. Moreover, both the load and the rest pauses can be changed in various ways. This significantly expands the possibility of a targeted impact on various body functions (with the development of physical qualities) and on the dynamics of mastering technical and tactical skills or on parallel conjugate improvement of these important components of football. Not only (and not so much) the exercises themselves have a training effect, but also rest intervals.

The use of the interval method requires, however, caution and strict control over the load components. Inconsistencies in their content and structure often lead to overstrain and overwork.

IN last years special methodical forms have been developed for the complex use of physical exercises, which are called circuit training.

Circuit training - this is an organizational and methodological form of classes, the basis of which is serial (continuous and at intervals) repetition of exercises, selected and combined in a complex, which are performed in the order of a sequential change of “stations” along a closed circuit.

Most of the exercises are local in nature, i.e. affects a certain muscle group, a certain physical quality. In the form of circuit training, individual technical and tactical skills are also improved.

A valuable feature of circular training is the possibility of a strictly individual load dosage.

game method is a motor activity of a game nature, ordered in a certain way (concept, game plan, rules, etc.). In the game method, various physical exercises can be used: running, jumping, throwing, acrobatic exercises, technical-tactical and other exercises performed in the form of outdoor games, relay races and special ball games.

One of the disadvantages of the game method is the limited possibilities of dosing the load, since the variety of ways to achieve the goal, the constant change in situations, the dynamism of actions do not allow you to accurately adjust the load, both in direction and in the degree of impact.

Competitive Method is based on a comparison of forces in conditions of ordered (in accordance with the rules) rivalry, the struggle for superiority or the highest possible achievement in competitions and games of various ranks.

Features of this method (official definition of winners, awards for achieved results, recognition of the social significance of achievements, etc.) create a special emotional and physiological background that enhances the impact of physical exercises and contributes to the maximum manifestation of the body's functional capabilities.

However, rivalry and related interpersonal relations during the struggle can contribute to the formation of not only positive, but also negative moral qualities in football players (selfishness, vanity, etc.). In addition, the competitive method provides relatively limited opportunities for dosing the load and for direct management of the activities of football players.

verbal methods

Almost all aspects of the coach's activity are connected with the use of the word. With the help of the methods of using the word, theoretical information is communicated, specific tasks are set, an attitude to the implementation is formed. training tasks, the results are analyzed and evaluated. The methods of using the word allow the coach to direct the behavior of those involved, to educate the moral, strong-willed and other qualities of the individual. At the same time, "verbal" methods play an important role in understanding, self-evaluation and self-regulation of the actions of the players themselves.

Visibility methods

This set of methods is used to create visual, motor and other sensations and perceptions about the exercises being studied in the process of technical, tactical, physical training. They can be conditionally divided into two groups: direct visualization methods and indirect visualization methods.

The former include various forms of methodically organized demonstration of the exercises themselves (as a whole or in parts, in slow motion or at a normal pace, etc.).

Methods of mediated visibility are aids demonstrations and serve to form preliminary ideas about motor actions, the rules and conditions for their implementation, as well as to clarify and deepen the ideas obtained through direct perceptions.

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Means- this is an object, device (or a combination of them) necessary for the implementation of any activity. All means of sports training are divided into basic (EXERCISES) and additional.

Specific means of sports training include means specially designed for directed changes in the state of an athlete.

For most sports, the main specific means of preparation (training) is physical exercise.

Physical exercise is understood as a human motor activity, specially organized to solve the problems of physical education.

main groups of means of sports training : general preparatory, special preparatory, competitive exercises.

General preparatory exercises are a means of general (“versatile”, “auxiliary”) training of an athlete.

In terms of their motor composition, they may have little in common with competitive exercises, so the effect of their use has little effect on the level of competitive potential.

Special preparatory exercises have a partial resemblance to competitive exercises

According to the structure of the movement or its individual phases (cycles),

According to the work power zone,

By predominantly loaded muscle groups,

By duration, etc.

Competitive drills

Competitive exercises are fully consistent with the rules of the sport. Therefore, they are not only a means of training, but can also be the subject of competition.

Types of competitive exercises:

• Actually competitive exercises are complete analogs competitive activity or actions directly in official competitions.
• Training forms of competitive exercises differ in the duration of execution, acceptable options for actions, the nature of rivalry, etc.

Examples of training forms of competitive exercises:

Passing the competitive distance on time,

Repeated playing of set pieces in football,

Performing multiple "fast breaks" in basketball

Performing a series of innings.

TO non-specific means sports training includes the means of training and education used not only in sports, but also in various related fields of activity.

Additionalnon-specific means of sports training:

natural factors, environmental factors (surface of treadmills, altitude, air or water temperature, solar radiation, various natural phenomena).

Means of recovery (nutrition, vitaminization, electrical stimulators, biomechanical stimulants, massage, etc.)

Training devices and special equipment

Information support tools (measuring equipment, software and hardware for modeling sports equipment, etc.).

Means of sports training are also divided according to the direction of impact. It is possible to allocate funds that are mainly related to the improvement of various aspects of readiness - technical, tactical, etc., as well as aimed at developing various motor qualities, increasing the functional capabilities of individual organs and body systems.

9. To reveal the content of general pedagogical methods in sports training

Under methods sports training, one should understand the methods of work of a coach and an athlete, with the help of which the mastery of knowledge, skills and abilities is achieved, the necessary qualities are developed, a worldview is formed. For practical purposes, all methods are conditionally divided into two groups: non-specific methods (verbal, visual) and specific methods ( regulated exercises (practical exercises).

General pedagogical methods include: 1) verbal methods; 2) methods of visual influence.

verbal methods In sports training, the following verbal methods are used.

1. Didactic story. It is a presentation of educational material in narrative form. Its purpose is to provide a general, fairly broad idea of ​​any motor action or integral motor activity. It is most widely used in the process of physical education of children of primary and secondary school age. In elementary school, especially in grades I-II, physical exercises are interesting (emotionally) if they are carried out in the form of "motor, didactic stories": individual actions-episodes are sequentially deployed according to the teacher's story. These actions are united by some common plot story, which children accompany with actions that are accessible to their imagination and motor experience. The older the students, the wider the description, explanation is used instead of the story. educational material and lecture. 2. Description. This is a way of creating an idea about the action in the trainees. The description provides for a clear, expressive, figurative disclosure of the signs and properties of objects, their size, location in space, forms, a message about the nature of the flow of phenomena and events. With the help of the description, students are mainly informed of factual material, it is said what should be done, but it is not indicated why it should be done. It is used mainly when creating an initial representation or when studying relatively simple actions, when students can use their knowledge and motor experience. 3. Explanation. The method is a consistent, logically strict presentation by the teacher of complex issues, such as concepts, laws, rules, etc. In practice, the explanation is characterized by the proof of the statements, the soundness of the put forward provisions, the strict logical sequence of the presentation of facts and generalizations. In physical education, an explanation is used to familiarize students with what and how they should do when performing a learning task. Widely used in explanation sports terminology characteristic for this section of the program (athletics, gymnastics, etc.). The use of terms makes the explanation more concise. For children of primary school age, the explanation should be figurative, vivid comparison and specific.

4. Conversation. Question-answer form of mutual exchange of information between the teacher and students.

5. Parsing- a form of conversation conducted by a teacher with students after completing any motor task, participating in competitions, playing activities, etc., in which the analysis and evaluation of the achieved result are carried out and ways of further work to improve the achieved are outlined.

6. Lecture is a systematic, comprehensive, consistent coverage of a particular topic (problem).

7. Instruction- an accurate, specific presentation by the teacher of the task proposed by the student.

8. Comments and remarks. The teacher in the course of the assignment or immediately after it briefly evaluates the quality of its implementation or points out the mistakes made. Comments can apply to all students, to one of the groups or to one student.

9. Orders, commands, instructions- the main means of operational management of the activities of those involved in the classroom. An order is understood as a verbal instruction of the teacher in the classroom, which does not have a specific form (standard phrases that are unchanged in the selection of phrases). Orders are given to perform some action (“turn to face the windows”, “line up along the wall”, etc.), exercises, to prepare training areas, equipment for cleaning the gym, etc. The regulations apply primarily to primary school.

Team has a specific form, established order of submission and precise content. Command language is a special form of verbal influence on those involved in order to induce them to immediately unconditionally perform or stop certain actions.

An indication is a verbal influence with the aim of making appropriate corrections in case of incorrect performance of motor actions (for example, “faster”, “higher swing”, etc.). Instructions are most often used in elementary school.

Depending on how the teacher gives commands, how he gives instructions and instructions, it is possible to draw an almost unmistakable conclusion about his professional readiness.

Means is the specific content of the athlete’s action, and method It is a way of doing things, a way of applying them. The main means of training an athlete are physical exercise, which can be conditionally divided into three groups: general preparatory, special preparatory and competitive.

TO general preparatory exercises include those that, in terms of the form of movement, do not resemble a competitive exercise, with the help of them the problem of the all-round functional development of the athlete's body is solved, the overall level of working capacity and coordination of movements increases.

Special preparatory exercises according to the external form and internal content of the manifested qualities and the activity of the functional systems of the athlete's body, they are very close to the chosen type athletics. They occupy a central place in the iB training system for athletes and cover a range of tools that include elements of competitive activity, contribute to a directed impact on certain systems of the body and, solving the problems of development physical ability improve technical skills.

Special-preparatory exercises in terms of impact force should be identical to the competitive exercise or slightly exceed it. Only under this condition is a positive transfer of training possible. The less special preparatory exercises differ from competitive ones, the more effective they are.

Special preparatory exercises can selectively affect individual parts of the athlete's body - these are exercises of local impact; they can also affect the whole organism as a whole, i.e. they repeat competitive exercises in certain (lightened, weighted) conditions of the training process as a whole - these are exercises of global impact. For example, in hammer throwing, local impact exercises include exercises that repeat individual elements of the throw, and global impact exercises include throwing lightweight or weighted projectiles from one, two or more turns.

Competitive drills is a set of motional Actions that are the subject of sports specialization and are performed in accordance with the existing competition rules. These exercises include the chosen type of athletics and its variants. For sprinters, this is running on short distances, relay race, running on the move and from the start, running with a handicap, etc.

Means of sports training are divided according to the direction of the impact into two groups:

Mostly related to the improvement of various aspects of readiness - technical, tactical, etc.;

Mostly associated with the development of motor qualities.

Sports training methods for practical purposes:

Conditionally divided into three groups: verbal, visual and practical. When selecting methods, one should ensure that they strictly comply with the tasks set, general didactic principles, as well as special principles of sports training, the age and gender characteristics of the athlete, their classification and level of preparedness.

TO verbal methods include a story, an explanation, a lecture, a conversation, an analysis, a discussion, a command, a hint, etc. These methods should be used in a concise, figurative and accessible form, especially when preparing qualified athletes, which is greatly facilitated by special terminology. and a combination of verbal and visual methods.

Visual Methods are diverse and largely determine the effectiveness of the training process. First of all, they should include the methodologically correct, direct demonstration of exercises and their elements by a coach or a qualified athlete.

In addition, visual aids should be widely used:

Educational film and video films, film rings, cinematographs, layouts of sports grounds;

The simplest landmarks that limit the direction of movement;

Complex landmarks that provide feedback by means of light, sound signals and mechanical leading devices, including those with program control.

Practice Exercise Methods can be roughly divided into two main subgroups:

Methods mainly aimed at mastering sports equipment, i.e. on the formation of motor skills and skills, characteristic of the chosen sport;

Methods, mainly aimed at the development of motor qualities.

Both subgroups of methods are closely interconnected, are used in inseparable unity, provide an effective solution to the problems of sports training.

Among the methods, mainly aimed at the development of sports equipment, there are methods of learning movements in general and in parts. The learning of movements as a whole is carried out during the development of relatively simple exercises, as well as complex movements, the division of which into parts is impossible. However, in this case, the attention of those involved is consistently focused on the rational implementation of individual elements of a holistic motor act. When learning more or less complex movements that can be divided into relatively independent elements, the development of sports equipment is carried out in parts. In the future, the holistic performance of motor actions leads to the connection into a single whole of the previously mastered components of a complex exercise.

When using the methods of learning movements, both in general and in parts, a large role is given to leading and imitation exercises. Lead up exercises are used to facilitate the tasks of mastering sports equipment by planned mastering of simpler motional actions. For example, in a runner's training, running with a high raise of the hip, running with jumps, etc. are used as lead-up exercises. Each of these exercises leads to running and contributes to a more effective formation of its individual elements: repulsion, high hip extension, increasing the pace of movements, coordination in the activity of antagonist muscles, etc.

IN simulation exercises the general structure of the main exercises is preserved and conditions are provided that facilitate the mastery of motor actions. Imitation exercises are very widely used in improving the technical skills of both beginners and highly qualified athletes. They not only allow you to create an idea of ​​the technique of a sports exercise, facilitate the process of its assimilation, but also provide effective coordination between motor and vegetative functions. For example, in the training of a thrower, as a simulation exercise, the performance of a holistic action in front of a mirror without releasing a projectile is used, focusing on individual elements of the movement, controlling their accuracy.

The structure of methods, mainly aimed at the development of motor qualities, is determined by the nature of the exercise in the process of a single use of this method (continuous or with rest intervals) and the mode of performing exercises (uniform, standard or variable, varying). continuous method characterized by a single continuous execution training work. interval method provides for the implementation of exercises with regulated rest pauses.

When using both methods, exercises can be performed both in a uniform and in a variable mode. Depending on the selection of exercises and the peculiarities of their application, training can be of a generalized (interval) or selective (primary) character. With a generalized impact parallel (complex) improvement of various qualities is carried out, which determine the level of the athlete’s preparedness, and at the electoral predominant development of individual qualities. With a uniform mode, the intensity of work is constant, with a variable - varying.

As other independent methods, it is necessary to single out Game and competitive methods. game method provides for the performance of motor actions in the conditions of the game, within the limits of its characteristic rules, the arsenal of technical and tactical methods and situations. Its use provides a high emotionality of classes and is associated with the solution of various tasks in constantly changing situations. These features of gaming activity require initiative, courage, perseverance and independence, the ability to manage their emotions, the manifestation of high coordination abilities, quick response and thinking, original and unexpected technical and tactical solutions for opponents. All this predetermines the effectiveness of the game method for improving various aspects of the athlete's training.

Competitive Method involves a specially organized activity aimed at identifying the level of preparedness of an athlete and acting as a way to increase the effectiveness of the training process. This method can be carried out under difficult or light conditions compared to those that are typical for official competitions.

When applying the competitive method, it is necessary to take into account the qualification of an athlete, the level of his technical, tactical, physical, theoretical, integral and especially psychological readiness. The competitive method as one of the most effective methods effects on the organism of those involved are especially widely used when working with qualified and well-trained athletes.

The main means and methods used in the training of an athlete are presented in Table 3.

In sports practice, one should always take into account the possibility of solving several problems with one method. And since its name usually highlights the predominant focus of exercises, it is necessary to take into account the accompanying effects. Along with this, the execution of the task can be carried out simultaneously by several methods. For example, several methods work at the same time in the case when one of them determines the organization, and the other determines the method of performing the exercise (circular, streaming, competitive, etc.).

In each individual case, the choice of method and means is determined by the task being solved, the age, preparedness and gender of those involved, conditions and other factors. Therefore, for athletes to practice, it is necessary to change training places more often, using the diverse features of natural conditions: sandy banks of a river or sea, hills, forest paths, running and jumping exercises on water, snow and on various soils. Using the simplest structures on the ground at any time of the year, you can all year round solve health problems and diversify the means and methods of sports training.

When choosing training exercises it is necessary to use the opportunity to create a positive emotional background more widely. This not only ensures high performance, but also promotes more active recovery. Of the methods of performing exercises, preference should be given to those that provide not only an increase in fitness, but also a better recovery. The recovery process largely depends on the functional capabilities of the body. The general physical fitness of the athlete is very important here. It increases the vitality and resistance of the body to various external influences, including training loads, helps to endure them more easily and recover faster.

Types of sports training

The modern system of training an athlete is a complex, multifactorial phenomenon, including goals, objectives, means, methods, organizational forms, material and technical conditions, etc., providing the organizational and pedagogical process of preparing an athlete for competitions and achievement of the highest sports performance. Sports training is an important incentive for young athletes, it increases the desire to train hard and persistently, to put all your strength into achieving the goal. At the same time, systematic sports are a powerful factor contributing to the development of the best human qualities, the education of courageous, strong, hardy and hardened people, prepared for work and the defense of the Motherland.

Sports training, being a long-term and year-round process, solves issues that ultimately provide an athlete with good health, moral and intellectual education, harmonious physical development, technical and tactical skills, a high level of development of social physical, mental, moral and volitional qualities, as well as knowledge and skills in the field of theory and methodology of sports.

In this regard, in sports training, it is necessary to single out a number of relatively independent aspects of it, types that have essential features that distinguish them from each other: technical, tactical, physical, psychological, theoretical and integral. This streamlines the idea of ​​the components of sportsmanship, allows to some extent to systematize the means and methods of their improvement, the system of control and management of the training process. At the same time, it should be taken into account that in training and especially in competitive activities, none of these types of training is manifested in isolation, they are combined into a complex complex aimed at achieving the highest sports performance.

It should be borne in mind that each type of sports training depends on other types, is determined by them and, in turn, affects them. For example, an athlete's technique is directly dependent on the level of development of physical qualities, i.e. from strength, speed, flexibility and others. The level of manifestation of physical qualities (for example, endurance) is closely related to the economy of technology, special mental resistance to fatigue, the ability to implement a rational tactical scheme of competitive struggle in difficult conditions. At the same time, tactical training cannot be carried out without a high level of technical skill, good functional readiness, development of courage, determination, purposefulness, etc.

One of the most important parts of the training of athletes is physical training, aimed at developing and educating the basic motor qualities of an athlete. The highest results in athletics are achieved, as a rule, by those athletes who are comprehensively physically developed.

Physical training is a kind of sports training, which is aimed at the predominant development of the motor qualities of an athlete: strength, speed, endurance, agility, flexibility, and others, as well as at strengthening health, the most important organs and systems of the body, improving their functions. Physical training is subdivided into general and special.

aim general physical training(OFP) is the achievement of high performance of the body, and it is aimed at the overall development and strengthening of the athlete's body: increasing the functionality internal organs, muscle development, improvement coordination ability, correction of body defects (mainly from general preparatory) - taking into account the characteristics and requirements of athletics specialization. These include exercises on shells ( gymnastic wall, bench, etc.), with shells ( stuffed balls, sandbags, pancakes from the barbell, dumbbells, etc.), on simulators, outdoor and sports games, cross-country skiing, skiing, skating, swimming, etc.

Special physical training(SFP) of an athlete should be aimed at the development of individual muscle groups of a sports-shifter, the acquisition of those motor skills that directly ensure the successful mastery of technique and the growth of results in the chosen sport. It should consist of exercises that may be similar in amplitude of movements, the nature and magnitude of muscle effort, the load on the cardiovascular and respiratory systems, mental stress, etc. These include special preparatory exercises, which include element, part or selected type of athletics as a whole.

With the age and growth of the athlete's skill, the number of physical training exercises decreases and those that contribute more to specialization are selected, i.e. SFP exercises. The volume of physical fitness and physical fitness exercises in the athlete's training system is largely determined by the levels of his fitness components. If an athlete has insufficiently developed strength of certain muscle groups, low mobility in the joints, or insufficient performance of the cardiovascular and respiratory systems, then appropriate means and methods of physical training are used.

The time allotted for OFP and SFP depends on the type of athletics. For example, runners-stayers have little time for GPP, since running takes up most of the total amount of training (up to 85%), while high jumpers have less time for highly specialized training. Modern jumpers perform up to 2000 high jumps a year from a full run, spending about 6 hours on them. But they have a huge amount of jumping, running, barbell exercises, for flexibility, for strengthening individual groups muscles, etc.

Along with the growth of sportsmanship, physical fitness funds are increasingly directed to maintaining, and in some cases to strengthening the components physical fitness. Among them there are components common to all athletes. This is primarily the performance of the cardiovascular and respiratory systems, the processes of metabolism and excretion. To increase the functionality of these systems, long-term running, cross-country skiing, skiing, swimming, etc. should be widely used, which will improve the body's regenerative abilities and increase the volume of special training.

Of great importance in physical training are exercises to increase the functionality in relation to sports specialization, to the chosen type of athletics. For example, jumpers and throwers need to complete strength drills as quickly as possible, while tire runners need to do them slower but longer. When using various exercises and other sports as means of physical training, it is necessary to know exactly for what specific tasks they are used. An ill-conceived choice of exercises can have a negative effect.

To achieve the best result in athletics it is necessary to master the perfect technique - the most rational and effective way doing the exercise. Perfect technique should be understood as reasonably justified and expedient movements that contribute to the achievement of higher sports results. In this case, one should always take into account the individual characteristics of the athlete, as well as the conditions in which the movements have to be performed.

Rational sports technique not only the correct, reasonable form of movement, but also the ability to show significant volitional and muscular efforts, to perform movements quickly, to relax muscles in time. High sports technique is based on the excellent physical preparation of the athlete; to master modern technology, he must be strong, fast, agile, flexible, enduring.

One of the main conditions for successful mastering efficient technology is the athlete's conscious attitude to training at all stages of improvement, his comprehension of each movement. The athlete should not blindly copy movements or mindlessly follow anyone's advice. He must realize why the technique he uses is indeed rational.

Consolidation and improvement of motor skills should not be understood narrowly and applied simultaneously. The improvement of technology continues throughout the entire sports activity. Even when a student shows the result of the highest class, the coach should not forget about improving individual elements of technique, about eliminating technical errors.

The richer the athlete's stock of motor skills, the more effectively he improves his technique. It is necessary to create a reserve of motor skills through the wide use of various general and special preparatory exercises, taking into account the organic connection between the development of physical qualities and the further improvement of technology.

In the process of studying and improving sports technique, it is necessary to constantly evaluate the correctness of the execution of Movements, identify errors and correct them in a timely manner, and even better to prevent their occurrence. To analyze the correct performance of exercises, motor sensations are important, as well as control of one's movements (technical elements) in front of a mirror. A good means of control is multiple viewing of film loops, video tape recordings, familiarization with indicators of urgent information about the kinematic and dynamic characteristics of movements.

This is also necessary to determine the shortcomings in the technique of movements associated with the development of the ability to show the greatest effort in order to quickly achieve results in running speed, throwing distance, jump height, etc. with a different nature of the exercise (with maximum effort, without tension, etc.). This can be helped by speedography, dynamography, chronography, rhythm recording and other measurement methods.

Athletes must constantly improve their technique, achieving even greater economy and rationality of movements, increasing the limiting functionality. Usually, the study and improvement of the technique of movements, its consolidation at a new level occurs in the process of training sessions, in which many other tasks are solved. But in all cases, technology should be given considerable time, remembering that in complex technical types track and field athletics, it is more effective to engage in only technique for several months in order to make a qualitative leap. And vice versa, in cases where the lack of physical fitness of an athlete slows down progress in technical mastery, it is more efficient to spend months on physical training and, only having risen to new level, include exercises on technique in a holistic way.

The repeatability of exercises and classes aimed at improving technique more often depends not so much on coordination difficulties, but on the intensity and nature of the movements and actions performed. The number of repetitions of exercises should be such that the studied movement is performed freely, without undue stress. If you feel a little tired, you should stop doing these exercises, but you can repeat other exercises, improving your technique against the background of fatigue, for example, overcoming barriers in a 400-meter run or overcoming obstacles in a steeple chase.

Frequent low-impact sessions are more effective in improving skills than infrequent, high-impact sessions. In the first case, small and medium efforts should be applied. Limit efforts are recommended after mastering the required coordination of movements. Therefore, the specifics of the exercises should be taken into account: in some, the correct technique of movements is possible under conditions that are far from the limit (marathon running); and in others - only with efforts close to the limit (start in the sprint).

Sports tactics - the art of wrestling with an opponent, its main task is the most expedient use of the physical and mental capabilities of an athlete to defeat an opponent, to achieve maximum results for himself.

Tactics are essential in all athletics. It plays the greatest role in race walking, running for medium and long distances, and the smallest - where competitions take place without direct contact with the enemy (jumping, throwing). Tactical art allows an athlete to effectively use his sports technique, physical and moral-volitional preparedness, his knowledge and experience in the fight against different opponents in different conditions. In general, tactical skill should be based on a rich stock of knowledge, skills, and abilities that allow you to accurately carry out the planned plan, and in case of deviations, quickly assess the situation and find the most effective solution.

Tasks tactical training are as follows:

Studying general provisions tactics;

Knowledge of the essence and patterns sports, especially in the specialized form of athletics;

The study of methods, means, forms and types of tactics in its own way;

Knowledge of the tactical experience of the strongest athletes;

Practical use of elements, techniques, tactics in training sessions, estimates, competitions (“tactical exercises”);

Determining the forces of opponents, knowing their tactical, physical, technical and volitional readiness, their ability to conduct a competitive fight, taking into account the situation and other external conditions.

Based on these tasks, the athlete, together with the coach, develops a plan of tactical actions for the upcoming competition. After the competition, it is necessary to analyze the effectiveness of tactics, draw conclusions for the future.

The main means of teaching tactics is the repeated execution of exercises according to a planned plan, for example, running with a certain change in speed; start of jumps from a set height; showing the best result in throwing in the first attempt; Using one of the learned options in response to a foreseen situation; change of tactical scheme and much more.

Tactical skill, as is known, is closely connected with the development of physical and volitional qualities, with the improvement of technology. Sometimes, before trying to implement the planned tactical combination, it is necessary to increase the athlete's functional capabilities and his technical skills.

Theoretical training plays an important role in the training of athletes. The tasks of theoretical training include the following questions:

General concepts of the system of physical education and the theory of sports;

Knowledge of development prospects physical culture and sports in the country and the world;

Knowledge of the theory and practice of athletics;

Knowledge of the issues of psychological preparation of an athlete;

Knowledge of the athlete's hygienic regimen, medical control and self-control;

Knowledge of issues of injury prevention in a specialized form of athletics.

Particular attention in theoretical training should be given to the training methodology in the chosen form of athletics. It is important that athletes know the means and methods of developing strength, speed, endurance, agility and flexibility in relation to their specialization; skillfully brought up in themselves strong-willed and moral qualities; would be familiar with scheduling round-the-world and long-term multi-year training; understood the role sports competitions knew well the rules of participation in them and the peculiarities of their immediate preparations; were able to analyze the educational and training process and the results of competitions; regularly kept a diary of self-control and training, analyzing their sports activities.

Students acquire theoretical knowledge on all these points at lectures, in conversations, in explanations at training sessions. For a more in-depth study of the issues of theory and methodology of sports, athletes are recommended special literature, followed by its discussion and analysis.

Today in sports, those who achieve high results are those who constantly update their knowledge, follow the achievements of science, advanced sports practices, train consciously, analyzing the slightest changes in their functional and technical readiness.

The training process it is not always a smooth and uniform movement up the steps towards the goal. There are ups and downs that are unexpected at first glance, and completely unforeseen falls and failures. Sometimes there is stabilization in the level sports achievements, and months and years pass before the athlete accumulates strength and knowledge for new successes. Knowledge of the theory of sports training is very important for an athlete. An athlete who knows what processes occur under the influence of physical exercises acquires independence, without which it is impossible to achieve great success in sports. Independence in close collaboration with a coach and a doctor is the way to move to the heights of sportsmanship.

Going in for sports, you can improve your health, get good physical development, become stronger, faster, agile, enduring. Sport teaches to correct regimen, hardens the body, but it also affects the development of moral and volitional qualities, the psychological preparedness of the athlete.

At present, at major competitions in difficult conditions of sports wrestling with exceptionally high competition, where athletes have equal technical and physical fitness, adhere to the same tactics, those who have a higher level of moral development often win -nyh, volitional and special mental qualities. In sports practice, there are many examples when the undisputed leaders of the season, due to psychological breakdowns, did not get into the finals, and athletes who were not among the favorites, largely due to extreme strong-willed mobilization, often achieved victories at the European and World Championships , at the Olympic Games.

A high level of moral, volitional and special psychological readiness implies a complex manifestation of a wide variety of qualities. Insufficient development of even one of them is often the reason for the defeat of highly qualified athletes. That's why psychological preparation should occupy a significant place in the education of an athlete at all stages of his development.

The psychological preparation of an athlete can be divided into general psychological preparation and psychological preparation for specific competitions. This division is conditional, since real life the educational and training process alternates with competitions all the time, and the tasks of general psychological preparation are solved in the conditions of competitive activity.

General psychological preparation, daily carried out during training sessions and competitions, is aimed at developing in an athlete such mental qualities that are more conducive to the successful and lasting mastery of sportsmanship.

These include:

Creation of a correct and stable system of motives that encourage an athlete to systematically train, observe the regime and compete in competitions;

Creation of clear ideas about one's psyche and qualities Necessary for sports improvement and successful performances;

Formation of qualities of character and properties of the nervous system that contribute to emotional stability and the transfer of maximum loads;

Development of specific processes necessary for mastering technique and tactics (a sense of rhythm, time, orientation in space, the ability to self-control over various elements of movement, etc.);

Development of the ability to manage oneself, one's feelings and experiences, distract from all extraneous stimuli, consciously inhibit adverse mental states that arise in the process of training and competitive activities;

Mastering the ability to easily and freely carry out maximum efforts without disturbing coordination and dynamics of movements.

In any kind of athletics, an athlete must be able to fight at various levels of tension, be able to "switch". To do this, you need to learn at a certain moment to completely turn off the struggle, relax, give peace nervous system, providing at least a short-term, but complete psychological and physiological rest. At the same time, it is necessary to learn at any moment to move from maximum relaxation to maximum mobilization of forces and quickly join the fight. Immediately before the performance at the competition, the athlete must be able to fully concentrate on the exercise and be distracted from constant stimuli, not succumb to the negative effects of the competitive environment, spectators, judges, etc.

The ability to manage oneself is achieved by systematic participation in various competitions, hard work on oneself, constant use of self-realization methods. An athlete must be constantly taught to analyze his own actions and the actions of his opponents, to clearly distinguish between correct and erroneous, to think about possible ways to improve technique and tactics.

Psychological preparation for specific competitions is divided into early, starting about a month before the competition, and immediate - before the performance and during it.

Early pre-competition psychological preparation assumes:

Obtaining information about the conditions of the upcoming competition and the main competitors;

Obtaining diagnostic data on the level of training of an athlete, the characteristics of his personality and mental state at the present stage of training;

Determining (together with the athlete) the purpose of the performance, drawing up a program of action for the upcoming competitions, taking into account the available information;

Development detailed program carrying out the conditions of upcoming competitions;

Creation in the process of preparing for competitions of conditions and organization of overcoming difficulties and unexpected obstacles in conditions simulating competitive activity, with the aim of improving the athlete's volitional qualities, confidence and operational thinking;

Using techniques to reduce excessive mental
athlete tension;

Stimulation of the correct personal and socially significant motives for participating in competitions in accordance with the established Training Program.

Direct psychological preparation on the eve and during the competition includes:

Psychological adjustment and management of the mental state immediately before each performance;

Psychological impact during breaks between performances and organization of conditions for neuropsychic recovery;

Psychological impact during and after the end of the next performance.

Psychological adjustment before each performance should provide for clarification of the details of the upcoming wrestling, create conditions for readiness for maximum volitional efforts and manifestation of the necessary volitional qualities in the upcoming wrestling, as well as a system of influences that reduce the emotional tension of an athlete.

The psychological impact during one speech provides for:

Brief introspection and correction of behavior during the struggle;

Stimulation of strong-willed efforts and reduction of tension;

Normalization of the mental state

After qualifying performances;

Elimination of emotions that interfere with an objective assessment of the possibilities and prospects for further performances of an athlete;

Developing self-confidence;

Analysis of past performances and tentative programming of the next performance, taking into account the strengths of rivals;

Organization of conditions for neuropsychic recovery (reduction of mental fatigue and tension through the use of various means of active recreation, entertainment, distraction, self-hypnosis, etc.).

In the process of psychological preparation, two relatively independent and at the same time closely interrelated areas can be distinguished:

1) education of moral and volitional qualities; 2) improvement of specific mental abilities.

Education of moral character consists in the formation of the athlete's ideas, concepts, attitudes and beliefs, skills and habits of behavior that correspond to the principles of universal morality; in the development of a sense of patriotism, devotion to sports, to their sports team.

Among the activities for the moral education of athletes, the following should be highlighted:

Systematic conversations on the topics of education, lectures on the history of sports, stories about the lives of wonderful people;

Viewing movies and videos;

Reading literature;

Meetings with prominent people;

Involvement of athletes in social work;

Strengthening the traditions of sports teams (honoring the winners, solemn admission to the national team, celebrating birthdays, visiting theaters, museums, historical sites, hiking, trips out of town, etc.).

The most important tasks of volitional training of a sports shift are:

1) learn how to mobilize as much as possible to achieve success;

2) learn to manage your emotional state;

3) cultivate such qualities as purposefulness, determination and courage, perseverance and perseverance, endurance and self-control, independence and initiative.

Moral-volitional training is carried out successfully if the process of educating an athlete is organically connected with the improvement of tactical and technical skills, the development of physical qualities and other aspects of training. The practical basis of the methodology of moral and volitional training in the training process are: regular accustoming to obligatory fulfillment training program and competitive settings; systematic introduction of additional difficulties into classes; widespread use of the competitive method and the creation of an atmosphere of high competition in the process of training.

In the process of educating moral and volitional qualities, a wide range of methods is used - persuasion, coercion, the method of gradually increasing difficulties, the competitive method. Their skillful use accustoms athletes to discipline, instills in them self-demanding, perseverance and perseverance in achieving goals, the ability to overcome difficulties, self-confidence, courage, determination, a sense of collectivism, the will to win, the ability to mobilization of forces in the conditions of training sessions and competitions.

When improving the mental capabilities of an athlete, one of the important areas is to reduce the level of emotional arousal in order to improve the overall balance of nervous processes and calm the athlete. Here, such techniques as verbal influences of the coach (clarification, persuasion, approval, praise, etc.) can be used, with the help of which the emotional tension of the athlete is reduced, his lack of confidence in his abilities, and the excessive sense of responsibility for the performance is reduced.

Very effective are the techniques associated with the use of movements and external influences that help reduce the level of excitation: an arbitrary delay in expressive movements characteristic of an excited state; arbitrary regulation of breathing, changing the intervals of inhalation and exhalation or holding it; consistent relaxation of the main muscle groups (sitting or lying down) using a calming autogenous workout; alternating tension and relaxation of local muscle groups; control over one's own facial expressions, facial expressions, motor skills of arms and legs and other external manifestations and bringing them to a level corresponding to normal, calm state; soothing massage techniques and self-massage.

To increase the level of excitation in order to mobilize the athlete before the upcoming performance, setting him up for maximum performance in competitions, the same groups of methods are used, which, according to the results of the impact, should have the opposite direction: verbal influences of the coach (persuasion, requirement, praise, etc.), but contributing to an increase in mental stress, concentration of attention on victory, etc.

An important role is played by the methods of verbal self-influence on the athlete, which boil down to the concentration of thoughts on achieving a high result, victory; setting for the maximum use of tactical, technical and physical capabilities; the ability to use self-orders such as: “Give everything, only win”, “Mobilize everything you can”, “Pull yourself together and achieve what you are striving for”, “Calm down”, “Don’t worry”, etc. .

Integral training is aimed at coordination and implementation in competitive activity of various components of sportsmanship - technical, tactical, physical, psychological and theoretical preparedness. Each of the aspects of an athlete's preparedness is to a certain extent formed as a result of narrowly focused methods and means. This leads to the fact that the individual qualities and abilities manifested in local exercises, often cannot be fully manifested in competitive exercises. Therefore, a special section of training is needed, aimed at combining the sides of preparedness, qualities and abilities. Its goal is to ensure the coherence and effectiveness of the complex manifestation of all the diverse components that together determine the success of competitive activity.

As fixed assets integral training perform: chosen type of exercise athletics performed in conditions of competitions of various levels; exercises of a special preparatory nature, which are as close as possible, in terms of the structure and features of the activity of functional systems, to competitive ones.

In athletics, the problem of integral training is the least acute in cyclic exercises(race walking, running for medium, long and over long distances), where the arsenal of techniques and tactical actions is limited, and the training work (the volume that suppresses it) is as close as possible (in form, structure and features of the functioning of body systems) to the competitive one.

In other athletics disciplines (hurdling, vaulting, especially with a pole, throwing), the variety and complexity of techniques, individual tactics, mental manifestations necessitate the implementation of exceptionally large volumes of training work of a similar nature, associated with the improvement of individual techniques and actions, local qualities and abilities. The ability to implement them in difficult conditions of competitive struggle requires special and purposeful improvement.

For a more comprehensive and complete integral training, along with a general focus that provides for comprehensive improvement, it is advisable to highlight the following priority areas:

Improvement of individual technical and tactical actions;

Improving the ability to limit the mobilization of functionality;

Improving the ability to switch maximum motor activity, for periods of relative relaxation, to ensure high performance.

A variety of methodological techniques will help the development of these areas: facilitating the conditions for performing exercises through the use of various modeling devices; complication of conditions due to the use of weights and conducting classes in adverse conditions (change of climate, place, coverage, etc.); intensification of competitive activity by means of its duration and others.

The volume of means of integral influence should increase as we approach the important competitions of the annual cycle, and in the long-term plan, their place of implementation to the greatest extent is at the stage of maximum realization of individual capabilities. Although the means of integral training should have their place in other periods of year-round training, and at other stages many years of preparation. This allows you to systematically link the growing functional potential of an athlete with real requirements dictated by the need to successfully ensure competitive activity.

Integral training should lead the entire complex of the athlete's abilities to the manifestation of maximum capabilities and the demonstration of high results in competitions. Such a state is defined as readiness, including a high level of fitness and other components of sportsmanship: theoretical knowledge, psychological attitude to demonstrate the maximum result, mobilization readiness for wrestling, the ability to overcome external obstacles, etc. The state of the highest preparedness, characteristic of a given stage of sports improvement, is usually referred to as a readiness to show a high result or a state of sportswear.

The state of the sports form must be acquired by the beginning of the competitive period, increase throughout it and reach the highest level for the main competition. During even a long competition season, an athlete, being in good shape, strives for higher results and achieves them.

As the experience of the best athletes shows, it is possible to be in a state of high sports form for a long time. Training is a controlled process, and therefore the state of sports form can be regulated and last up to 2-4 months or more. To do this, it is necessary to methodically build the training process, skillfully alternate work with rational rest and means of recovery, widely use the principles of wavelike and variability in training and competitions, and also observe a strict regimen.

It is very important that the specialized load increases for 6-8 weeks, and then decreases for 1-2 weeks and increases again for 6-8 weeks (already at a different level), etc. Such a wave-like difference, which has individual differences (including those associated with the peculiarities of the type of athletics), protects against overwork and allows you to keep fit longer.

One of the indicators of the state of a sports form is the level of an athlete’s integral fitness, which should increase during the year and reach its maximum by the time of the main competitions, and then decrease during the transition period, when training in a specialized sport is reduced for some time.

The preparedness of an athlete should increase from year to year, but of course up to a certain level. However, it is impossible to establish the exact age limits for its increase, since the individual characteristics of the athlete, his living conditions, the level of medical and scientific support for the training process, the state of the places of employment play a huge role. Sports Equipment and equipment, etc.

Periodization of sports training

The principle of a year-round training process is one of the determining conditions for achieving the effectiveness of classes and high sports results. Year-round training means that with various planning options, the athlete leads regular exercise within 12 months, allocating several days or weeks of them for recovery and rest.

For effective planning of year-round training, periodization is used, i.e. division into cycles, periods, stages. Their ratio and duration are determined by the following factors: the need to participate in certain calendar competitions, the specifics of the type of athletics, the level of preparedness of the athlete, the peculiarity of the development of his sports form.

Currently, in athletics it is customary to consider three main options for building year-round training. In the first version, the year is one large cycle (macro-cycle) of training and is divided into three periods: preparatory, competitive and transitional. Preparation period has a duration of about 6 months (November-April) and, in turn, is divided into three stages: autumn-winter preparatory - 3 months (November-January); winter competition - 1 month (February); spring preparatory - 2 months (March - April). Competitive period lasts 5 months and is divided into two stages: early competitions - 1 month (May) and main competitions - 4 months (June-September). Transition period lasts usually 3-4 weeks and falls on the month of October.

The first option is used to train beginner athletes, junior athletes, as well as well-trained runners for long and extra long distances, runners, throwers who are not able to compete in winter.

Based on the research and experience of leading experts in athletics, the following approximate percentage of general (GPP) and special (SFP) physical training can be recommended, as well as technical training(TP) to the total time of training sessions, by periods of training of athletes of different qualifications and specializations according to the first variant (Table 4).

In the second version, the year consists of a double cycle: autumn-winter - about 5 months (October 15-March 14) and spring-summer - 6 months (March 15-September 14), as well as a transitional period of 3-4 weeks (15 September-14 October).

In turn, the autumn-winter cycle is divided into stages of autumn-non-winter preparatory (October 15-November 30) and special preparatory (December 1-January 31). This cycle also includes a competitive period (February 1-March 14).

The spring-summer cycle includes the stages of spring preparatory (March 15-April 14) and special preparatory (April 15-May 31), as well as periods of lead-in (June 1-30) and main competitions (July 1-September 14) .

This option is used to prepare those athletes who have the opportunity to compete not only in summer, but also in winter. Its significance lies in the fact that participation in numerous competitions of the year improves the preparedness of athletes and allows for better and more regular control of the training process. The two-cycle construction of the competition calendar requires great skill from the coach in managing the sports form of athletes, in the selection of means and methods of preparation, their variation, and is closely related to the current control over the state of the athlete and his performance.

For athletes who have achieved extremely high results for themselves and have stepped over the age zone of optimal capabilities, the third option of the annual training structure can be adopted, which consists of several (up to four) short cycles of 3-4 months each. A feature of this variant is the participation of an athlete in many competitions throughout the year with supporting (sometimes developing) training and active rest between them, and the main feature is the undulating change in training and competitive loads throughout the year.

For all athletes specializing in speed-strength sports, the third option gives positive results.

Based on research conducted with highly skilled throwers, Olympic champion A. Bondarchuk proposes to divide training process for three periods:

1) a period of increasing the fitness of an athlete, calling it a “period of education”, which lasts up to 2 months and is aimed at developing the speed-strength capabilities of a sports shift in unity with improving technical skills;

2) the period of maintaining the fitness of an athlete lasting from 1 to 3 months and the task is to stabilize the achieved level of physical condition and continue further improvement of the technique;

3) a period of decrease in the athlete’s fitness, calling it a “period of rest” (active or passive), lasting up to 1 month and the goal is to restore wasted strength and energy.

For the development of speed-strength qualities in any of the listed periods, one should pay attention to the variation of the means and methods used, the duration of the terms for increasing the functional capabilities of the body, maintaining the achieved level of development of motor abilities for an appropriate period of time. due to the inevitable short-term decrease in the athlete's physical capabilities. These factors reflect the natural change in the biological state of a person throughout the year and other periods of time under the influence of a directed impact on his motor skills and psyche.

In all three variants of constructing the annual cycle preparation period consists of two stages - general preparatory and special preparatory. The ratio between them in terms of time spent can be expressed as 3:1 (for beginners) and 3:2 or 2:2 (for qualified athletes). Main tasks in the preparatory period: improvement of general and special physical fitness; further development of strength, speed, endurance and other physical qualities of an athlete in relation to the chosen type of athletics; improvement of technology and development of elements of tactics; improvement of moral and volitional qualities; raising the level of knowledge in the field of theory and methodology of the chosen type of athletics, as well as in the field of hygiene, anatomy, physiology, sports medicine etc.

The solution of these problems, depending on the preparedness and specialization of athletes, is given a different amount of time. Beginning athletes pay a lot of attention to general physical training and mastering the elements of the technique of track and field exercises. Qualified athletes during this period focus on special general physical training and improvement of the technique of their type. Runners for medium and long distances in their preparation mainly use competitive exercises - running in various versions of ri with different intensities.

Jumpers and throwers during this period devote more time to the means of general preparatory and special preparatory influence. Hurdlers, jumpers, throwers and all-rounders with good physical fitness can work more on technique, and those who have problems in physical fitness should pay more attention to it. At the same time, it is important that special orientation is not ignored in the preparatory period, especially in the technical types of athletics.

The competitive period should pursue the goal - to achieve the highest sports results within the pre-planned terms of responsible competitions. The main tasks, training during this period: further development of physical and moral-volitional qualities, in relation to the chosen type of athletics; strengthening skills in sports equipment; mastering the developed tactics and gaining experience in competitions; raising the level of theoretical knowledge; further solution of educational problems.

In this period, it is important to achieve high performance, record achievements with the help of increasing fitness, while maintaining sports form (due to the regular participation of athletes in competitions, estimates, checks, preferably at the end of each week).

At the first stage of the competitive period, athletes should train a lot, not be afraid to participate in competitions, the purpose of which is to test the preparedness of an athlete, identify weaknesses and determine ways to correct them. Participation in competitions at this stage should not cause much change in training; First of all, you should not reduce the load, you need to check your capabilities, increase fitness, evaluate the effectiveness of the training process, get used to new conditions. Usually, already after the first competition, conclusions can be drawn that will make it possible to amend the training process and better prepare for further competitions.

Training at the second stage of the competitive period is subordinated to the main goal - to achieve top results. At this time, it is necessary to reduce the volume of training sessions, but increase their intensity, complexity and tension. At this stage, the athlete should enter the state of the highest sports form and show maximum and stable results. A gradual increase in the intensity of training, combined with a decrease in the volume of loads, with the variability of training and the optimal number of competitions, is an important condition for achieving great sports success.

The means and methods of training in the competitive period are not as diverse as in other periods. Here, exercises of the chosen type of athletics and special preparatory means are used more. Variety is created by changing the methods and ways of performing exercises, as well as changing the places of training (stadiums with different surfaces, parks, forests, beaches, etc.). In general, the training and competitive load, its volume and intensity, complexity and tension in the competitive period have significant fluctuations of a wave-like nature. With the approach of responsible competitions total load decreases, although the intensity of classes varies in different ways, depending on the types of athletics.

The transitional period is necessary to restore the strength of the sports-shifter after a busy competitive season. The purpose of this period is to bring the athlete to the start of training, in a new big cycle, completely

TO main means of sports training relate physical exercise And rehabilitation measures contributing to the intensification of recovery processes in the athlete's body. In part, we have already touched on these issues in our previous reviews. And, since we have already considered the main means of restoring athletes in the most detailed way in the corresponding article of our website, now we will analyze in detail exactly physical exercise. And today we will talk not so much about bodybuilding or fitness, but about sports in general. The principles described below are typical for almost any kind of sport, except for chess and checkers, of course.

The main means of sports training. Physical exercises and their types:

Physical exercises are divided into exercises of general and special impact, as well as the main exercises that make up the content of the competitive activity of a particular sport (see figure).

Exercises overall impact designed to solve problems related to common development basic physical qualities: endurance, strength, agility, speed, flexibility, as well as an increase in the functionality of the internal organs and systems of the athlete's body.

Exercises special impact are divided into three main groups: preparatory, leading And proper special:

• The first group of exercises (preparatory) is aimed at specialized improvement of motor qualities necessary for a particular sport. Such exercises contribute to the development and improvement of physical qualities in those movements, the structural characteristics and parameters of which are close to competitive exercises (for example, throwing a weighted kettlebell for a hammer thrower). These exercises, according to modern research, allow to intensify the training of an athlete in the development of the level of his physical qualities, without increasing the total volume of the training load.
• The second group of exercises (leading) is aimed at mastering complex coordination sports and technical skills. These exercises involve the analytical implementation of individual phases of motor skills that are complex in terms of coordination (for example, dissected mastery of the technique of gymnastic exercises, the technique of diving, etc.). In natural locomotions (running, walking), lead-up exercises, as a rule, are not used due to their relative simplicity. Nevertheless, here too, attention is often paid to the phases of the “rear push”, hip extension, etc. When performing lead-up exercises, the attention of the trainees is first drawn to the kinematics of the motor action, and then the improvement goes along the path of clarifying the power dynamic accents.
• The third group includes, in fact, special exercises in which technical and tactical actions are fragmentarily performed in a chosen sport (for example, running individual segments of a distance, running around a turn, starts and finishes in athletics, skiing and speed skating, improving ball dribbling ( pucks), passes and shots on goal in football, hockey, handball, etc.). Such exercises contribute to the repeated performance of individual fragments of the main exercise in various sports.

When talking about exercise, keep in mind not an isolated effect on the body athlete (although this is not excluded), but the dialectical logical connection and interaction in the consistent solution of the set pedagogical tasks in the course of education and sports training. Such interaction takes place as in the combination of individual exercises in training session in general, and in a separate microcycle, stage and period of sports training.

The main means of sports training. Improving performance and efficiency:

A gradual increase in the duration and intensity of the exercises performed contributes to the transformation of quantitative accumulations during the training process into progressive indicators of the result. However, not all exercises and not always can have a positive effect on sports readiness and the result of the athlete. For example, excessive enthusiasm for weight training, hypertrophying muscle tissue, does not contribute to the increase in relative strength required for athletes in most sports. Therefore, at the moment we are talking not only about the specialized development of physical qualities in a particular subspecies of sport, but also about the specifics of the means of speed-strength training in connection with the typological features of an athlete in the same sport.

Thus, there is a clear trend differentiated specialized physical training an athlete not only in the chosen kind of sport, but also in connection with the specifics of his tactical and technical skills and the constitutional features of the body.

Returning, in view of the foregoing, to the question of the relationship between exercises of various directions, it should be emphasized that the effect of their training impact often depends on a number of conditions and various factors.

For example, let's consider the approach of constructing special exercises for the development of jumping ability and, in general, improving the skills of a volleyball player's attacking blow. In this version, when setting such a goal, a number of particular subtasks arise:

• strengthening the ligaments and muscles of the foot;
• stretching the muscles of the lower leg and the back of the thigh;
• implementation of a complex of jumping exercises of general impact;
• transition to solving special problems related to the transformation of speed-strength indicators lower extremities, directly in the technique of attacking blow.

First, sets of jumping exercises are performed, related in terms of coordination structure to the technique being studied or improved, which are carried out with increasingly difficult subactions in each attempt and from a bunch of attempts to another bunch. For example, training athletes in jumping with a push of their feet, simultaneously with swinging movements of their hands in successive series, jump over a row of gymnastic benches prepared in advance. In subsequent attempts, the initial two obstacles remain the same, and the next two or three benches gradually rise.

The above approach requires students to gradually increase their efforts, which, with this continuation of this method, are brought to a maximum. In the pauses between sets, trainees perform a light “jogging” with relaxation of the muscles of the arm and torso, which will contribute to their active rest and the quality of the processes of recovery of “working” muscles.

Moreover, only on this decision common target does not end, trainees begin to perform either lead-up exercises or special exercises, making a series of attacking blows through the net - in fact, they are already performing special exercises. The specifics and technology of their implementation can also be different. If there is a formation of skills in the technique of an attacking blow, then after each approach or a series of their instructor makes appropriate comments to the students to correct the shortcomings and make corrections to one or another of their movements. In the variation of sports improvement, where you need already high-intensity loads, the actual special exercise is carried out with high density, approaches follow one after another with a pause of only 10-15 seconds, which is achieved with the help of a special simulator - an “inclined target”. Followed by leisure and then a series of attempts are repeated.

Thus, the relationship between exercises of general and special impact is realized to solve the pedagogical task.

The ways and means of regulating the intensity of training in various sports can be varied, but the approach to their construction is always the same: a series of approaches - active rest - cyclical repetition of the task.

A similar principle is gradual gradual increase in the complexity of the training impact, which can be achieved by changing the pace of the exercises, changing the starting positions, using additional equipment and training devices.

Turning further to the study of the methodology for using the actual special exercises, it should be emphasized that at the moment, due to the need to control and manage the training process, there is a clearer trend towards the dual use of special exercises used both for the purpose of providing a training effect and testing, which allows you to get information about the physical condition of athletes and their sports results.

This approach has a long history in athletics and swimming, but is currently being implemented in more high level through the use of radio telemetry communication systems that allow obtaining urgent information about changes in the athlete's heart rate directly during the performance of special exercises. So, as an illustrative example, we can cite the experimental data of V. A. Tereshchenko, who actually conducted special “exercises-tests” for swimmers when swimming 50-meter segments in a one-minute mode.

To control the training process are also used heart rate monitors And autocardioleaders, which contribute to the implementation of the actual special exercises in a certain zone of the power of physical work in terms of heart rate.

This approach is beneficial in that, on the one hand, it makes it possible to monitor physical condition athlete directly during the training, and on the other hand, it does not require additional testing, which causes certain (sometimes significant) energy consumption of athletes.

The quantitative characteristics of the exercises performed (their volume) can be: the number of repetitions, the duration of the exercises, the total footage and mileage of the work done.

Qualitative indicators (intensity) are expressed in the number of repetitions per unit of time and in the difficulty of training tasks (for example, the number of repeated maximums in weightlifting training).

Dialectically, one cannot separate the quantitative indicators of the exercises performed from their qualitative characteristics - they are always in close connection and interdependence. The more intensive and more difficult the work performed, the shorter its duration (work power zones according to V. S. Farfel). It should be emphasized that the actual special exercises can have a different orientation in the training of an athlete. On the one hand, they can serve to repeatedly improve sports techniques (for example, throws into the basket from points in basketball), on the other hand, to “hone” tactical interaction between teammates (for example, improve individual tactical combinations and game systems in football, hockey and other sports).

Preparatory exercises designed for specialized physical training may also be local, regional or global. For example, based on the model indicators of the dynamographic profile of the topography of muscle strength, it can be found out that one or another athlete lags behind in the development of the strength of a certain group of muscles that carry a large load when performing the main motor skill. In this case, with the help of specially selected preparatory exercises that correspond to the biomechanical structure of the main motor skill, a local or regional effect on this group muscles and periodically measure the strength of these muscles using the technique of B. Rybalko.

With an insufficient level of endurance, as a rule, exercises of a global nature are performed that affect the entire body as a whole.

Lead-up exercises are mainly associated with local or regional influence on the formation of individual movements or phases of motor action in complex-coordinating motor skills.

Thus, it must be noted that the use of special exercises of various directions is in close logical connection and is determined by the level of physical and technical-tactical readiness of an athlete. The main purpose of their use is bringing the athlete's motor potential to the model indicators of the leading masters of sports.

physical exercise

Competitive drills

Classification and characteristics of sports training methods.

The main methods of sports training can be divided into three groups:

practical methods sports training, based on the athlete's motor activity, are divided into exercise methods, game and competitive methods.

TO verbal methods used in sports training include storytelling, explanation, conversation, analysis, discussion, etc.

TO visual methods include: showing individual exercises and their elements; demonstration of educational films, video recordings of the technique of motor actions; use of light and sound devices.

5. Didactic principles and their implementation in the process of training athletes.

The principle of consciousness and activity.

The successful formation of motor skills and abilities, the development of physical qualities largely depend on the conscious attitude of children to classes.

The principle of consciousness.

Provides for the education of independence in children, the ability to creatively solve the problems assigned to them.

The principle of visibility.

When teaching FU, it is necessary to use visual techniques: showing exercises, using visual aids, imitation, visual.

The principle of accessibility and individualization.

Provides education for children, taking into account age features and individual differences. The capabilities of children increase with age and preparedness, so you need to complicate the requirements in order to stimulate the further development of the child.

The principle of systematicity.

It is necessary to conduct classes after such a period of time that the effect of each subsequent lesson “layers” on the “traces” of the previous one.

The principle of progression.

In the process of physical education, the requirements gradually increase, more and more difficult new tasks are set, the volume and intensity of loads increase. To acquire a wide range of skills and abilities, one must gradually master more complex movements.

6. Specific principles of sports training.

Specific principles:

1. The principle of continuity - based on the systematic exercise of physical education and sports.

2. The principle of systemic alternation of loads and rest.

3. The principle of gradual build-up of developing and training opportunities.

4. The principle of adequately balanced load dynamics.

5. The principle of repetition.

Adaptation, types of adaptation, features of adaptation in sports.

are changes in the body that occur as a result of reciprocal reactions to stress or irritation that an athlete experiences under the influence of physical exertion. Simply put, this is the process of adaptation (addiction) of the body to physical activity.

Two types of adaptation- urgent and long-term.

Peculiarities:

The body perceives physical activity as a kind of third-party irritant. The CNS is the first to react to any third-party stimulus, which gives the body a standard alarm signal. The first reaction of the body will also be standard - the release of adrenaline. Under the action of adrenaline, the heart rate, respiratory rate increases, and this in turn leads to an increase in the minute volume of blood and the minute volume of breathing.

Such a first reaction will be observed absolutely to any stimulus - whether it be psychological stress or physical activity. The body urgently prepares for the fact that it will have to work in conditions that differ from usual. Further along the flow of impulses, the central nervous system determines the source of irritation, and the body passes from stages of anxiety to the next stage - steady state stage.

At this stage, the release of adrenaline is normalized, and specific reactions to the stimulus begin. In case of physical activity, the body is rebuilt to provide the working muscles with the necessary energy. Appropriate energy supply mechanisms are launched, and the activity of all organs and systems involved in this process proceeds in a steady state.

This continues until the performance of energy supply systems and reserves of energy sources are able to satisfy the energy demand. As soon as the body ceases to cope with the increasing energy demand, exhaustion phase. Then the body starts a self-preservation mode, which leads to a decrease in intensity or a complete refusal to work. If for some reason this does not happen, then even death may occur.

Classification and general characteristics training loads.

All training loads are divided into specific and non-specific. Specific loads include loads that are similar to competitive ones in terms of the nature of the displayed abilities and reactions of functional systems.

In the modern classification of training and competitive loads distinguish 5 zones:

1st zone - aerobic recovery (“background loads”: warm-up, hitch, recovery classes);

2nd zone - aerobic developing;

3rd zone - mixed aerobic-anaerobic;

4th zone - anaerobic-glycolytic;

5th the zone is anaerobic-alactate.

Training loads in this intensity zone they are used as a means of recovery after training with large and significant loads, after competitions, in the transition period.

The training load in this intensity zone is used to perform exercises of a long duration with moderate intensity. Such work is necessary to increase the functionality of the cardiovascular and respiratory systems, as well as to raise the level of overall performance.

The training effect of loads in this zone is associated with an increase in heart rate, blood lactate, and oxygen consumption. The supply of energy comes primarily from oxidation carbohydrates.

The training effect of loads in this zone is associated with an increase in blood lactate from 10 to 20 mmol/l. Heart rate is at the level of 180-200 bpm. Oxygen consumption gradually decreases. Energy is provided by carbohydrates. Training activity in this zone does not exceed 10-15 minutes. It stimulates the development of special endurance.

The training effect is not related to the indicators of heart rate and lactate, since the work is short-term and does not exceed 15-20 s in one repetition. Education of speed, speed-strength abilities.

Components of loads that determine the direction and impact on the body of sports.

Training loads are determined by the following components:

The nature of the exercises;

by the relative number of muscles involved in the work in this exercise.

The intensity of exercise;

determines the magnitude and direction of the effects of training effects on the athlete's body.

The duration of individual exercises;

The duration and nature of the rest between individual exercises;

The number of repetitions of exercises (duration of work).

Classification of sports.

The most common sports are included in the program of the Summer and Winter Olympic Games. Therefore, in the theory of sports are mainly used "Olympic Classification of Sports". In this classification, sports are divided into 6 groups.

1 group - cyclic views sports

(running disciplines of athletics, swimming, rowing, cycling, skiing, skating etc.)

Group 2 - speed-strength sports

(track and field sports, throwing, sprint program numbers in various sports).

Group 3 - complex coordination sports

(sports and rhythmic gymnastics, figure skating ice skating, diving, etc.).

Group 4 - martial arts (all types of wrestling and boxing).

Group 5 - sports games (football, hockey, volleyball, etc.).

Group 6 - all-around (cross-country skiing, athletics decathlon, modern pentathlon, etc.).

Preparatory part.

Organization of students and ensuring readiness for solving problems is the main part of the lesson.

The preparatory part of the lesson includes a warm-up, drills, walking, slow running, gymnastic exercises, muscle stretching exercises.

2. In the main part, the following tasks are solved:

The most important tasks of the lesson are solved: mastering various motor skills and abilities, improving the technique of performing competitive exercises, developing physical, moral-volitional and other qualities.

3. In the final part, the following tasks are solved:

Completion of the lesson, reduction of mental and physical stress, removal of muscle tension of individual muscle groups, as well as short review and summarizing the lesson.

4 types of classes:

1. Training

2. Recovery

3. Model

4. Control

Training- teach the technique, develop the necessary physical qualities, improve health. Recovery- provide for those moments when signs of overwork, overstrain and deterioration of the condition appear. In rehabilitation classes, mainly means, methods and groups of drugs are used to improve overall physical fitness.

Model classes are carried out mainly at the pre-competitive and competitive stages. In the course of such classes, they strive to comply with all the conditions that await the athlete in the upcoming competition.

Control- to control technical, tactical and functional readiness.

Usually the most complex tasks related to mastering new material, movements of great coordination complexity, are solved at the very beginning of the main part of the lesson. At the same time, they adhere to the following sequence: familiarization, learning, improvement.

37. The value of training microcycles, their types and methods of construction.

Classification and characteristics of means of sports training.

The main means of training an athlete are physical exercise which can be conditionally divided into 3 groups:

For preparatory exercises include exercises that serve the comprehensive development of the functional capabilities of the athlete's body. They can both correspond to the features of the chosen sport, and simply solve the problems of comprehensive physical education. Funds may be included gymnastics, aerobics, sports games.

Special preparatory exercises include elements of competitive exercises, as well as actions similar to them in form and nature (passing running segments at competitive speed, performing combinations from the competitive program in gymnastics, etc.).

Competitive drills is a set of motor actions performed in accordance with the existing rules of the competition.