Brief walk technique. Race walking

Walking is no less effective way to keep yourself in good physical shape than running. This discipline can be practiced both for the general improvement of the body, and at a professional level, preparing for competitions. Unlike ordinary walking, sports walking has its advantages and disadvantages, which any person who decides to choose this particular one should be aware of. sports discipline.

The benefits of walking

In addition to participating in competitions, millions of people use race walking for recreational purposes. If you walk just 30 minutes a distance every day, you can live 3 more years. Regular sports walking brings tremendous benefits to the body:

the work of the heart is normalized - the activity of the myocardium improves, its contractility increases;
work improves respiratory system- lung tissue quickly removes metabolic products, the blood is saturated with oxygen;
the activity of the gastrointestinal system is normalized - motility increases, nutrients are better absorbed into the blood;
the muscles of the whole body are trained - especially the legs, hips, shoulders, back and arms;
the influence of stressful situations decreases, the nervous system hardens, mood rises;
calories are burned - 5 km of daily walks help maintain a slender body.

Health-improving running and distance walking can be used to prepare for competitions, as well as as a preventive measure against all kinds of vascular and heart diseases. Walking 5 hours a week at high speed reduces the risk of heart disease by almost 50%. This discipline can be attributed to one of the safest - unlike running, when walking, there is no foot hitting the ground (if shoes are chosen correctly), while the speed of movement is much lower.

It should be noted that the benefits of sports walking will only be obtained if you walk the distance at a sufficiently high speed and in the right shoes. Slow walks do not bring such powerful benefits to the body as fast ones.

General principles

The main feature of sports walking is the high speed of movement without switching to running. In this case, the following rules must be observed, which distinguish this discipline from running:

Walking for weight loss will be very useful for people suffering from excess weight. If you are obese, jogging is usually not recommended because it puts an increased strain on the skeletal system. Walking for weight loss has a minimum of contraindications, but it is better to consult a doctor and choose the right shoes.

Types of sports walking

Every sport has its varieties. Race walking is no exception, and the type of these workouts should be chosen depending on the goals that a person sets for himself. There are 4 main types of sports walking:

Slow walking. Speed - 80 steps per minute. At this pace, a person covers a kilometer in 30 minutes.
Average temp. Speed - 120 steps per minute. A kilometer is covered in 13-15 minutes.
Sports walking. Speed - about 150 steps per minute, 7 km are overcome in an hour. It is race walking that is used in competitions.
Fast walk. It is used only by athletes to prepare for upcoming competitions. The speed can reach 12 km/h. This technique is not recommended for beginners, since it puts a lot of stress on an unprepared body.

Beginners are better off doing slow or medium paced walking. To improve the body, it will be enough to walk at an average pace for half an hour a day. If you need to prepare for the competition, walking is suitable, with a further transition to fast.

Teaching methodology

Before starting classes, you should study the analysis and basics of race walking technique under the guidance of a trainer. The teaching methodology will include the following points:

Introduction to technology. At this stage, the trainer shows at a slow pace what the sports walking technique is, explains the features of this sport. Then the beginner will have to repeat the correct body movements on his own, and the coach will analyze the mistakes and determine the training program.
Methodology for teaching the movement of the legs and pelvis. During slow walking, the beginner is taught how to properly turn the body and move the arms at the moment when the feet are placed on the ground. It uses the analysis and technique of opposite rotations: the shoulders are rotated to the right when the pelvis is rotated to the left. At the same time, the leg lowered to the ground remains straight until the second leg is lowered to the ground. Training is usually carried out in a straight drawn line - this allows the legs to move close to each other.
Methodology for teaching the movement of the arms and shoulder girdle. Hands should be bent at an obtuse or right angle, not intersect and move in a straight line. Shoulders should be relaxed, hands should not be strained and move freely. If the range of motion of the hands is not wide enough, the training is carried out with the hands down.
Methods of teaching correct breathing. Inhale and exhale deeply and evenly. Breathing should not go astray - if this happens, you need to stop training.
Methodology for teaching individual elements of sports walking. To hone the technique, various exercises for the body, limbs, and head are used. The trainer analyzes the length of the step, the method of placing the foot, moving the legs.
Improvement of technology. This stage involves the integration of skills acquired in the process of learning and analysis, and long hard training to achieve coordination of movements.

This sports discipline has a number of its own methods and standards, which are taken into account during the competition. In addition to technique, great importance is given to speed, which can be increased by lengthening the step, or by increasing the frequency of steps. In the second case, there is a risk of switching to running, which can be a reason for disqualification from the competition, so this method of increasing speed is recommended only for experienced athletes.

Warm up

Whether the goal of race walking is to improve health or to prepare for competitions, it is extremely important to choose the right shoes and warm up thoroughly before training.

The warm-up begins with stretching the calf muscles. The following exercise will help with this: we rest our hands against the wall, we take one leg back, while slightly squatting on the second leg. The duration of the exercise is about 7 minutes.

Next, you need to stretch rear surface hips: stretch one leg forward and put it on a chair. Now you need to tilt the torso to this leg. To stretch the front of the thigh, you need to stand on one leg, pull the other with your hands to the buttocks.

To stretch the hips, you need to perform several alternate lunges with the body forward and backward, while the leg should be on a chair with a bent knee. The total duration of the warm-up is at least 20 minutes. Such training will allow you to stretch and warm up your muscles well and avoid injuries.

How to calculate load

If walking lessons are carried out taking into account all the rules and analysis of mistakes, they will only bring benefits. Choose a training program based on your physical condition. At first, you need to observe moderation and not chase the high results that professional athletes show.

You should start with small walks of 3-4 km a day, weekly increasing the distance by 1 km and analyzing your well-being. For optimal benefit, men are advised to walk about 50 km per week, women - 40 km, but walking such distances is better for experienced people.

The first time you need to walk, controlling your pulse. If it is more than 110 beats per minute, it is desirable to reduce the pace or duration of walking. It happens that the pulse rises when climbing uphill. This is normal and should not cause concern. But pain in the muscles or joints is a bad sign. If they appear, you need to immediately stop classes, with a smooth transition to a slow step.

Choice of shoes

There are many factors to consider when choosing walking shoes. Walking shoes are very different from running shoes. Walking shoes should be flexible, with special orthopedic elements that will protect the foot during movement. Such elements of footwear include: a dense thick sole, a high rigid heel and high edges for fixing the ankle. If the sole of the sneakers is too thin, by the end of the distance, strong pressure will be felt in the legs, and the foot will feel every stone. In addition, if you walk with thin-soled sneakers, your feet quickly start to hurt in shoes.

For walking on a distance on rough terrain, it is necessary to select sneakers with shock-absorbing elements that will absorb shocks when moving. The midsole of the sneakers should have a soft cushion that protects the ankle from fatigue. The insoles inside the shoes must be removable and have good moisture permeability. The quality of the laces of sneakers should also be paid attention to - they should not spontaneously untie.

Properly chosen shoes will give a feeling of lightness while walking along the distance and not cause discomfort. The wrong choice of running shoes can lead to many health problems - back pain, blisters, flat feet and varicose veins.

Movement is life, but within the framework of the modern metropolis, there was practically no place for sports. It is a mistake to assume that we are already moving enough: we are constantly in a hurry somewhere, running, in a hurry, no matter how comical it may sound, all these actions are performed without movement. We are in a hurry by car or in public transport, we are in a hurry, standing in the elevator. And the realization of this sometimes comes too late, when the arrows of the scales treacherously show extra pounds.

According to most, the most effective way to get rid of extra pounds is running. But for those who have not previously led a sports lifestyle and suffer from excess weight, this method of losing weight is not recommended. Being overweight is a huge burden on the cardiovascular system and joints. Starting weight loss is much more effective with sports walking, which is ideal for people of any weight class and any age. This is the only physical exercise that maintains muscle tone, improves blood circulation and has no contraindications. This is not only a great chance to get rid of extra pounds once and for all, but also a great way to cardio workout.

Performing the exercise in comfortable conditions is possible only if you take care of comfortable shoes in advance. The most rational solution is to purchase special sneakers with shock-absorbing soles or sports sneakers.

In no case should you engage in active hiking in platform shoes or stylish heels, as this can lead to various health problems.

Do not forget about the comfort and seasonal purpose of sportswear.

More efficient sports walking fresh air away from highways. But if vehicles cannot be avoided near the preferred footpath, it is worth remembering the basic rules of traffic rules.

Basics of active walking

Don't forget about correct breathing during sports walking, which enriches the blood with oxygen and helps to speed up the metabolism.
During physical exercise, it is permissible to alternate between a quick step and a regular one. The advantage of the first option is, as a consequence, in nice shape legs, tightened gluteal muscles and a flat stomach.
One training session, the duration of which is 1 hour, is allowed to be divided into two walks on the same day for half an hour. At the same time, the walking speed is more than 6 km / h. If you follow this regime, then in 10-15 minutes you can lose up to 100 Kcal.
In time, all walks should last more than half an hour. The duration of two classes per week is from 45 minutes, and one of them is an hour.
If race walking is chosen as the main way to effectively and fast weight loss, then for maximum effectiveness, training should take place every day or at least 4 times a week.
For the correct mastery of the technique of this physical exercise, it is necessary to study certain techniques of sports walking in advance. They are more based on fast and short steps, which should be swift and frequent. It is best to mentally imagine a straight line in front of you, along which you need to walk smoothly.
Race walking should be accompanied by hand movements, which resemble the swing of a pendulum: back and forth, back and forth.

If we compare the number of calories burned during sports walking and jogging, then. According to experts, the first method is much better for losing weight.

Sports walking rules for weight loss

During the exercise, you should not take a fairly fast pace from the first steps. First, you need to warm up the muscles during a calm leisurely walk.
Before and after a walk, it is recommended to drink a glass of plain water to prevent dehydration. Also, during sports walking, experts advise drinking water.
To achieve the maximum result in a short time from hiking, special attention should be paid to the correct position of the body. The shoulders are straightened, the back is straight, the abdominal muscles are under constant tension. You should also not neglect the rules for the work of the feet: first, the heel falls to the ground, and then the body weight is transferred to the toes.
It is strictly forbidden to stop abruptly during active walking. Such a sudden stop can harm the cardiovascular system. And at the end of the exercise, the pace of the step should gradually weaken. This will restore the heartbeat and stabilize breathing.
Special attention is given to the issue of breathing while walking. Breathe only through the nose in the rhythm of the movement. When the walking speed has reached its maximum, breathing is carried out through the nose and mouth at the same time. If the exercise is performed in the cold season, windy weather and polluted air, you need to inhale the air with your nose and exhale, respectively, with your mouth. So that the rhythm of breathing is not disturbed, it is better to do the exercise silently.

Video - Race Walking Rules

The benefits of exercise

The effectiveness and benefits of sports walking are different for each person. If you engage in sports walking at a slow pace in fresh, unpolluted air, then the body will be fully saturated with oxygen, and the losing weight will feel a surge of strength and be distracted from the daily routine. From such walks to get rid of all the extra pounds will not work. But for lovers of unhurried walking, shortness of breath decreases, and a charge of vivacity is enough for the whole day.

In order for the process of getting rid of overweight during race walking to speed up, it is recommended not to use elevators. Instead, it is better to climb the stairs to the desired floor. In addition, this is a great way to bring cholesterol levels back to normal, prevent salt deposits and avoid female osteoporosis. In addition, both exercises in combination will give the greatest effect, make gluteal muscles elastic, and the legs are sporty.

Race walking is a type of cardio load that is no less effective than. This physical activity is not only a way of general improvement of the body, but also a sports discipline, competitions in which are held at the highest professional level, including in the program of the Olympic Games.

What is the difference between race walking and normal walking?

It is important to understand that regular walking and sports walking have very little in common, although at first glance it may seem otherwise. Race walking has a number of features that beginners need to be aware of, as shown in the live image below.

Differences between walking and running

Race walking differs from running in three key ways:

technique;
rules;
speed.

These differences are especially well traced during athletics competitions, where you can see all the nuances of a particular discipline.

In race walking, the athlete makes every step with a full foot, and one foot is always in contact with the surface, while when running between pushes, both legs are in the so-called "flight phase".
The walker's starting position is always upright, while runners can take a low start position.
According to the rules of sports walking, the athlete must step on a straight leg, while running - on a bent one.

Compared to running, walking is a less traumatic sport, since walking has a lower load on the leg than in running disciplines.

The benefits of walking

Race walking is not necessarily a professional sport. Many people today use race walking as a recreational activity. The beneficial effects of sports walking on the human body:

normalization of the cardiovascular system;
improvement of the respiratory system;
normalization of the gastrointestinal system;
increased stress resistance nervous system;
decrease in the level of subcutaneous fat;
bringing to a tone almost all muscle groups.

Contraindications to race walking

Diseases with which it is impossible to engage in sports walking:

high blood pressure;
disorders of the cardiovascular system;
chronic kidney disease;
diabetes;
retinal disorders;
colds and other acute diseases;
after heart attack and stroke.

History of race walking

The first official race walking competition was held in London in 1882. It was continuous walking for 5 hours.

Race walking was first included in the Olympic program in 1932 (a distance of 50 km), and in 1956, race walking for 20 km became an Olympic discipline. Since 1992, women's race walking competitions over a distance of 20 kilometers have been included in the program of the Olympic Games. The distance of 10 kilometers was included in the program of two Olympic Games: 1992 and 1996.

Race walking distances

Official race walking distances for men are 20 and 50 kilometers;
for women– only 20 kilometers.

However, competitions are also held at a distance of 10 kilometers. In winter, competitions are held among men at a distance of 35 kilometers.

Competitions are held on the streets of the city, in stadiums, and in adverse weather conditions - in arenas.

Technique and rules of sports walking

The rules of race walking require athletes to comply with two main points:

Constant contact of one of the feet with the surface. Lifting both feet off the ground will generally result in the athlete being disqualified.
The extended leg must be straight until contact with the ground. Bending the knee while walking is also punishable by disqualification.

Walking rules in video format

Sports walking for weight loss

Race walking, like running, is an excellent tool to combat overweight, but much less traumatic and having fewer contraindications.

Start with a slow pace, should increase smoothly, gradually. Slow down also slowly and progressively;
Perform an aerobic warm-up before walking and;
Pay special attention to the position of your body and the technique of movements in all phases;
, and during the lesson, if necessary, moisten your mouth with water;
Choose the right shoes and clothes for sports walking so that during training there is no feeling of discomfort;
Breathe properly through your nose while continuing to follow the pace;
Walk in the morning on an empty stomach or in the evening 2 hours after dinner;
Optimal workout time: 40-60 minutes 3-5 times a week.

Conclusion

Race walking is a great way to lose weight and get your body in shape. good shape and also improve your body.

INTRODUCTION

IN last years race walking in Russia has become one of the types athletics, consistently bringing medals at major international competitions.

At present, youth sports are not only the basis for training sports reserves: the level of achievements of young athletes in modern sports is approaching the level of adult athletes. The coach needs to correctly dose the means and methods of general and special physical training, the direction and magnitude of the load, and also take into account the individual characteristics of those involved.

The training of young athletes should be given great importance, since it is at this age that the foundation for future achievements is laid. The optimal combination of means of general and special physical training will allow, on the one hand, to fully use sensitive periods for the development of motor qualities of young athletes, on the other hand, to avoid early specialization and depletion of the body's functional reserves.

The modern training process is based on methodological approaches developed for young runners, skiers and representatives of other cyclic endurance sports. This situation does not allow taking into account the specific patterns of sports training of runners, which, in turn, reduces its effectiveness.

Numerous studies in the field of sports training reveal various patterns, which are objective significant connections, dependencies and relationships in the field of activity, which ultimately determine its outcome.

Great contribution to scientific and methodological substantiation training process in race walking were introduced by L.I. Fruits, G.I. Korolev, I.A. Gais and others. modern features years of preparation. At the same time, modern development sports walking at the stage of higher sportsmanship makes it necessary to improve the training process of young athletes.

Currently, in race walking there is a search for optimal means and methods that will most fully realize the potential of athletes. The works of S. K. Bondarenko and A. M. Shimko are devoted to the substantiation of modern directions in the development of training methods in race walking. There is an increase in the value of specialized training at the stage of higher sportsmanship.

In working with young athletes, the coach is guided by general pedagogical principles developed in the theory and methodology of physical education, youth sports and sports training. At the same time, the coach always takes into account those specific patterns that are manifested in this particular sport.

The relevance of this work is determined by the increased requirements for the technical readiness of athletes in race walking, the need to teach rational walking technique, identify and eliminate weak links in technical training, and find more effective options for race walking.

Object of study: the system of training athletes in race walking.

Subject of study: the training process of athletes.

The aim of the study was to determine the basic principles of training the technique of race walking, guided by which it is possible to achieve high efficiency of the training process in race walking.

The following tasks are set in the work:

· Define the concept and main characteristics of sports walking;

· Analyze the history of the development of race walking in Russia;

· Reveal the features of methods of teaching sports walking.

CHAPTER 1. MAIN CHARACTERISTICS OF SPORT WALKING AS A KIND OF LIGHT AND ATHLETICS

1 History of race walking

Of all the track and field events included in the official program of the Olympics, walking during its existence, probably, has experienced the most changes and has been the subject of controversy. Great Britain can claim the role of the creator of the walking competitions.

The origin and formation of race walking as a type of athletics dates back to the middle of the 19th century: the first 7-mile walking competitions were held in England in 1867. Stage I is characterized by competitions for ultra-long distances: Vienna-Berlin - 578 km; Paris-Belfort - 496 km; Turin - Marseille - Barcelona - 1100 km. It continued until the inclusion of 3.5 km and 10 km race walking competitions in the program of the 1908 Olympic Games in London. the stage covers the period from 1908 to 1932. At this time, the formation of sports walking as an Olympic sport takes place. At the 1932 Games in Los Angeles, one of the modern Olympic distances is already being introduced - 50 km.

World records for the track of the stadium began to be recorded in walking for 20 km from 1918, and for 50 km - from 1924. Stage - 1932-1952. - is characterized by the fact that the training of runners becomes year-round. More modern methods of preparation are used, the volume of training loads.

In 1964-1976 there is a spread of sports walking in countries such as Africa, Asia, Latin America. A diverse set of means and methods for training walkers is used more widely, the intensity of sports walking increases, and a scientifically based system for training athletes of various qualifications appears.

The beginning of walking competitions in Russia dates back to the end of the 19th century. On April 12, 1892, walking competitions were held for the first time in Russia on Petrovsky Island at the site of the St. Petersburg circle of sports lovers. Speakers A. Dokuchaev showed on the way to ½ 3.28 for 1 verst for 6.47 for 1.5 versts - 10.20, for 3 versts - 21.05 and finally for 10 versts - 1:14.30, ¼ With.

The level of results in race walking among pre-revolutionary runners was extremely low. The reasons for this were the small number of walking competitions, the lack of a qualified coaching staff, poor coverage of the theory of sports in general and race walking in particular.

The few methodological manuals relating to race walking were, moreover, at an extremely low level of scientific knowledge. The training methodology in them was stated primitively. Training was not considered from the point of view of year-round activities. The time allotted for it was usually limited to a few weeks or, at best, months.

Therefore, the available special literature in Russia, along with other conditions, almost did not contribute to the development of race walking.

The rules of that time noted that if the judge made a remark for violating the style, then the guilty person had to turn around once on the move. With a second remark, he was removed from the competition.

In those years, only a few amateurs were engaged in race walking, and then only in some cities of Russia (Petersburg, Riga, Kyiv).

After the revolution, the broad masses of the population began to engage in sports and athletics. A great merit in attracting the masses to sports belonged to Vseobuch. On his initiative, several athletics competitions were organized, the program of which included walking. In 1922, walking competitions were held at the Siberian Olympiad. The winner at a distance of 10 km was Luss (Barnaul) - 1: 00.14.0. A year later, at the Ukrainian championship, N. Ordin improved this result, showing 57.32.7.

Since 1924, walking began to be included in the competition program for the championship of Moscow. In the same year, walking competitions were held at the 2nd All-Union Physical Culture Festival. P. Nikolaev (Moscow) was the winner in the 3 km race with a result of 15:37.7.

Starting from 1924, all-Union walking records began to be recorded, and the results were higher than those of the pre-revolutionary years.

In 1925, M. Rosso-Ermolov (Nizhny Novgorod) managed to pass 3 km in 15.21.0, and P. Nikolaev (Moscow) at the Moscow championship of the same year showed the results: 5 km - 26.22.5; 10 km - 52.58.0. For more than 10 years, these records have remained unbroken.

In the late 20's - early 30's. race walking competitions began to be held in many cities of the Soviet Union.

One of the most prominent specialists in athletics, V. Starikov, wrote in 1931: “As a sport, walking is still very poorly spread in the USSR. This cannot but be regretted, since in its applied and hygienic significance, as we have already indicated, it is not inferior to other types of physical education, and many of them are superior in one way or another.

In the period from 1932 to 1936, race walking was not included in the program of major all-Union competitions. Some underestimation of walking was reflected in teaching aids of that time, containing significant errors both in the description of the walking technique and in the periodization of the training process.

In 1936, walking was finally included in the competition program for the USSR championship. Both distances of 5 and 10 km are won by Muscovite N. Kalinin, who set the USSR record in walking for 5 km - 25.38.1. Its relatively low result testifies to the irrational methods of training runners of that period.

In the summer of 1940, at the championship of the All-Union Central Council of Trade Unions, Muscovite N. Babarykin managed to break the USSR record at a distance of 10 km - 50.02.2. However, a month later, at the USSR championship, I. Shkodin (Smolensk), who won the title of champion of the USSR, shows more best result - 49.36,2.

Special literature of the period 1936 - 1940. covers the issues of technique and training in race walking much more fully than it was before. This, to some extent, explains the successes of Soviet athletes. However, the specifics of the preparation of runners for different distances, as well as the training of runners of various sports categories, are still poorly reflected in the literature.

The Great Patriotic War, which began on June 22, 1941, disrupted the normal sports life countries. The victorious end of the Great Patriotic War provided a new rapid growth in race walking results. In 1945, A. Kruklinsh (Latvian SSR) improved the USSR records in walking for 10 and 20 km, and he walked 10 km in 46.58.6.

In 1946, 50 km walking was included in the program of the championship of the Soviet Union for the first time. The winner - A. Liepaskalns (Latvian SSR) - showed 4: 49.35.8. Since the same year, race walking has been included in the team standings of the USSR championship. This important circumstance predetermined the further development of race walking in all the republics of the Soviet Union.

Every year more and more athletes begin to engage in this type of athletics, improving the records of the Union republics, regions and cities. The number of masters of sports in race walking is increasing. The Latvian runners A. Lieiaskalns, A. Kruklinsh, P. Zeltins, who in those years repeatedly improved the records of the USSR at the main walking distances, perform especially well.

In 1956 - 1960. in our country, new talented runners have appeared, replacing the representatives of the older generation. They successfully performed at international competitions. The best of them are Anatoly Vedyakov, Leonid Spirin, Anatoly Egorov, Vladimir Golubnichy, Evgeny Maskinskov, Mikhail Lavrov, Grigory Klimov, Grigory Panichkin.

Athletes achieved outstanding results at the largest competitions held in the Soviet Union, the Spartakiads of the Peoples of the USSR.

A huge role in the success of Soviet athletes belongs to coaches who, with their skill and experience, help those involved in reaching the heights of sportsmanship. Here are the names of only some of the mentors of our champions and record holders: P. I. Kozlovsky, V. I. Polyakov, A. L. Fruktov, G. I. Chernyshev, Z. Ya. Issurin, T. R. Reniel, V. M. Brushko, S. A. Lobastov, V. V. Ukhov. Dozens more coaches could take a place on this list.

In Helsinki, summer 1952, Soviet athletes took part in the Olympics for the first time. Starting from Helsinki, Soviet and further Russian runners have always successfully performed at the largest competitions in the World and Europe. Of all the many victories, one can especially note Olympic Games in Melbourne (1956) and the World Championships in Edmonton (2001), when our athletes won all three awards at a distance of 20 km. Famous coaches: A.L. Fruit, G.I. Chernyshov, S.L. Lobastov, G.Ya. Klimov, V.I. Shvetsov, U.V. Podoplelov, B.A. Khrolovich, G.S. Semenov, S.K. Bondarenko, B.G. Tarasov, B.Ya. Yakovlev, V.B. Dorovskikh, A.A. Nikolaev, V.M. Chegin, A.N. Krasilnikov, E.A. Evsyukov and others prepared a whole galaxy of outstanding runners, of which A. Spirin, V. Golubnichy, V. Ivanenko, A. Perlov, E. Nikolaeva became Olympic champions, and V. Soldatenko, I. Strakhova, A. Potashev, A Ivanova, I. Stankina, I. Markov, R. Rasskazov and O. Ivanova - world champions. Winners at the European Championships: V. Ukhov, E. Maskinskov, V. Soldatenko, V. Golubnichy, N. Smaga, M. Schennikov, V. Spitsin and I. Markov. World Cup victories were won: 1975, 1983, 1987, 1989, 1997, 1999. among men's teams and 1981, 1987, 1989, 1991, 1997. among women's teams. The national team of Russia won a confident victory at the European Cup in 2001. It is necessary to note the performance of the outstanding Russian runner M. Shchennikov, who won 4 times at the World Championships and 3 times at the European Indoor Championships. M. Shchennikov, I. Markov, I. Stankina, R. Rasskazov and L. Efimkina won the World Championships among juniors, and M. Efimovich, N. Vinnichenko, M. Shchennikov, T. Schastnaya, I. Markov, Yu. Koroleva , L. Safronova, E. Demkov and T. Kozlova at the European Championships among juniors.

1.2 Characteristics of race walking

In order to be successful in any sport, you need to master a specially designed sports equipment. For greater success, the most perfect technique is needed, that is, the most rational and effective ways performance of a sports exercise.

Performing an exercise in any way is always associated with the athlete's consciousness, his volitional and physical qualities, the presence of certain skills, the level of functional readiness of his body, etc.

Many judge the technique of an athlete by the external picture (form) of movements. But form and content are always inseparable, and it is important to keep this in mind. The content of sports equipment is characterized primarily by the manifestation of volitional efforts, the system of nervous processes that determine the construction, coordination and many other aspects of a motor skill. The content of sports exercises is also characterized by muscle tension and contraction, the manifestation of greater or lesser strength, relaxation of non-working this moment muscles.

An important aspect of sports technique is the performance of movements and actions freely, with outward ease, without undue stress even with maximum effort, the ability to relax muscles at any moment when they should not work. It is of paramount importance to achieve high results In sports. The execution of movements without excessive muscle tension is ensured by neuromuscular coordination from the side of the central nervous system.

It is also necessary to perform movements economically, through more rational movements and efforts, which saves strength. This is one of the conditions for ensuring high performance for a long time. At the same time, economical performance of movements with maximum effort allows the athlete to achieve the greatest speed and strength -

Each holistic action - running, skiing, rowing, swimming, etc. - in training, as well as in the analysis of sports equipment, is usually divided into parts, phases, moments.

Walking is a natural way for humans to get around. Race walking differs from simple walking by a higher speed of movement, limitation of movement technique by competition rules and other technical issues.

The technique of race walking is cyclical, i.e. a certain cycle is repeated many times throughout the entire distance and, unlike other cyclic types of athletics, is strictly limited by the rules of the competition. These restrictions significantly influenced the development of race walking technique. Firstly, in race walking there should be no flight phase, i.e. there should always be contact with the support. Secondly, based on the first limitation, the supporting leg at the time of the vertical must be straightened in knee joint(Several years ago they made an addition to this restriction - the supporting leg must be straightened at the knee joint from the moment the leg is placed on the support). The difference between sports walking and natural (domestic) walking according to external data is that in natural walking a pedestrian can bend the leg at the knee joint, cushioning the position of the foot, and in sports walking the athlete moves on straight legs.

Race walking is the alternation of steps performed in such a way that the athlete constantly makes contact with the ground and at the same time does not occur visible to human eye loss of contact. The extended forward (supporting) leg must be fully extended (i.e. not bent at the knee) from the moment of first contact with the ground until passing the vertical.

The competition starts after the shot. Standard commands for running events are used. At competitions with a large number of participants, a five-minute readiness is announced before the start, and if necessary, additional signals are given.

Race walking competitions are carried out under the general control of judges. All judges exercise their functions individually, and their judging is based on the results of visual observation. In road race walking competitions, as a rule, there should be no less than six and no more than nine judges, including the chief judge. In lane competitions, there must be six judges, including the Chief Judge.

The chief referee has the right to disqualify an athlete if his walking style clearly does not comply with the rules of the competition. Each referee's suggestion of disqualification is called a warning. An athlete must be warned when he fouls as a result of losing contact with the ground or bending the knee during any part of the competition. If a contestant receives a warning from three different judges, he must be disqualified and informed by the Chief Judge or Assistant Chief Judge.

In stadium competitions, the disqualified competitor must immediately leave the track, and in highway competitions, he must remove his numbers and leave the track immediately after disqualification. Any disqualified competitor who does not leave the course or track may be subject to further disciplinary action.

Water and other beverages and meals permitted for consumption in competitions must be provided at the start and finish areas of all competitions. In all competitions of 10 km or more, food stations must be located on each lap. In addition, water-only drinking/refreshment stations are located approximately halfway between food stations, or more frequently if the weather conditions require it. Meals that may be provided either by the Organizing Committee or by the athlete must be located in such a way that they are easily accessible or can be placed directly into the hands of the athletes by authorized persons.

athletic walking workout athlete

CHAPTER 2. METHODS OF TEACHING SPORT WALKING

2.1 Race walking technique

Studies have shown that while walking, all human muscle groups are included in the work, and the cardiovascular system works in the most optimal mode. Race walking is associated with the manifestation of such qualities as endurance, speed, coordination of movements. The fast walker also needs flexibility in lower limbs, high mobility in the hip and ankle joints, strong back muscles and strong, well-stretched musculature of the iliac abdomen.

A race walker differs from a normal walker in that he has a very small two-legged position. At modern speeds, it is believed that the double-support position is generally absent in the walker. There is an active movement in the hip joints around the vertical axis. For a more active advancement of the walker, the supporting leg in the knee joint straightens.

The new judging rules directly state that the leg must be straightened at the knee joint from the moment it is placed in the front support position until the moment it is vertical. During the moment of the vertical (some time before and after it) there is a slight sagging of the pelvis towards the fly leg (in no case should one confuse the diversion hip joint supporting leg to the side is a gross mistake). The center of gravity moves through the supporting leg at the moment of the forward step of the fly leg forward, and the walker, at the moment of touching the heel of the support, simultaneously shifts his weight to the already supporting forward leg. There should be no forward tilt of the torso, as this leads to the setting of a leg bent at the knee and a quick removal of the supporting leg. Hands when walking, depending on the speed, bend at the elbows the more, the higher the speed. A strong withdrawal of the elbows alternately back contributes to a more active movement of the pelvis around the vertical axis. In judging, the problem of determining the presence of a flight phase in walking very often arises. Walkers international class quite often they sin by the fact that their supporting leg passes the vertical moment very quickly, as if bypassing it, that is, not fixing, but “whipping” the leg to the position of the rear support. Walkers have to “pay” for this gross mistake in competitions. It is in this movement that the root cause of the flight phase is hidden.

Race walking has much in common with ordinary walking and at the same time differs from it in its great coordination complexity, efficiency and relative economy.

The main differences between sports walking:

high speed of movement;

high frequency of movements, reaching 200 or more steps per minute;

stride length exceeds 100 cm, and for leading walkers 115 - 120 cm;

straightened supporting leg from the moment of setting up to the moment of the vertical;

significant movements of the pelvis around the vertical axis;

active movements of the hands in the anteroposterior direction. Scientific research has made it possible to determine the main characteristics of walking technique:

the angle of the torso and the magnitude of the vertical oscillations of the body's GCM;

length and frequency of steps and their dependence on walking speed;

periods and phases of walking;

decrease in the duration of the double support with an increase in walking speed;

critical pace and critical walking speed.

The duration of the two-bearing period is several times less than the duration of the one-bearing period and depends on the speed.

At a relatively low speed of movement (2.6 m/s), the double support time can be 0.06 s, with increasing speed it decreases to 0.01 s or less. At a high speed of movement, the walker does not always correctly determine the appearance of the flight phase, since its appearance does not always coincide with the subjective assessment of the walkers themselves.

Studies were carried out that helped to establish the approximate critical walking speed - 4.45 m / s, when it is reached, walking turns into running.

The critical speed depends on the fitness of the athlete, in whom, after special training sessions, the duration of the double support period increases, and the walking speed increases.

The critical speed may be higher if the walker does not lengthen the stride, but walks with an optimal or somewhat shortened stride.

At the moment when the foot of one leg, pushing off, still touches the toe of the ground, the other leg, straightening, is placed with the heel on the ground. The first touch of the ground occurs outside heels. At this time, the walker is in a two-support position.

After pushing the foot off the ground, the lower leg of this leg rises slightly. This occurs as a result of the movement of the walker forward and the movement of the hip down - forward when good relaxation leg muscles. Using this movement, the foot of the walker quickly moves forward and becomes a flywheel.

The foot of the fly leg rises low from the ground. Continuing to move forward, the leg is carried upward by the movement of the hip and at the same time begins to unbend at the knee joint. Having reached the required lifting height, the thigh of the fly leg is lowered. The lower leg continues to move forward and, by the time it touches the track, the leg straightens. The fly leg, having completed its movement, becomes the supporting one (Fig. 1).

Proper foot placement is of great importance in race walking technique. Firstly, the foot should be placed on the ground gently, it is necessary, as the walkers say, to “find on the foot”, and not to make a sharp “sticking” movement, as this significantly increases the “dynamic impact” directed towards the movement. Secondly, premature straightening of the leg at the time of its transfer should not be allowed. In this case, the leg will be placed from top to bottom and back. This setting back, or, as the walkers say, "with a backswing", reduces the length of the stride and, as a rule, leads to loss of contact with the ground.

Rice. 1 Walking technique

From the moment the foot is set, the phase of the front support begins - the depreciation phase, i.e., the mitigation of the dynamic impact that occurs during the setting. In this phase, there is a roll from the heel to the entire foot (through the outer arch). During the roll, inferior work of the muscles of the anterior part of the lower leg occurs (Fig. 2). This work involves the anterior tibial muscle and long muscles finger extensors. From the vertical position, the forward movement of the walker is carried out primarily by contraction of the muscles of the back of the thigh (mainly the flexors passing through two joints). The work of these muscles shifts the GMC from the back of the support to the front, which gives the body of the walker a certain speed directed forward.

The phase of the front support is replaced by the phase of repulsion, in which the GCM of the body is already in front of the support area (Fig. 3).

Rice. 2. Scheme of muscle movement during race walking

Rice. 3. Scheme of movement of the GMC in race walking

The fly leg also takes part in repulsion from the support. Moving it beyond the vertical causes some movement of the GCM forward, which increases the efficiency of the muscles of the skating leg (this movement helps to increase the repulsion of the skating leg from the ground). In this case, the transition of the supporting leg to the toe occurs, the foot bends, producing repulsion from the ground.

Too much foot movement on the take off can create a jump from one foot to the other (flying), so many walkers deliberately limit the force of the takeoff while maintaining "safe contact" with the ground.

In sports walking, in contrast to normal walking, the leg is in a straightened position for the entire supporting period and bends only before separating from the support. This feature of race walking is laid down in the rules of the competition and is of great importance.

Firstly, in the single support period, the straightened position of the Leg does not require much tension in the quadriceps femoris muscle, this muscle gets the opportunity for some rest.

Secondly, in the repulsion phase, the quadriceps femoris muscle does not take part, which reduces the effect of pressure on the ground, reducing the reaction force of the support, and thereby reducing the possibility of switching to running.

Rice. 4. Lowering the pelvis towards the fly leg

Rice. 5. Position of the pelvis with double support

For the high speed and efficiency of walking, the straightness of the forward movement of the body of a walker is of great importance, the degree of which can be judged by the trajectory of the body's GCM. With correct race walking, the vertical oscillation curve approaches a straight line or has a higher GMC position just before the two-support position.

At the time of the vertical, the decrease in BMC is achieved by "sagging" of the pelvic region relative to the hip joint of the supporting leg (knee of the fly leg below the knee of the supporting leg). This movement occurs due to the relaxation of large muscle groups, mainly the muscles of the body (Fig. 4).

In some walkers, a decrease in the body's BMC is observed with a slight extension of the pelvis towards the supporting leg or at the moment of the vertical, when the arms are lowered most of all.

When moving to a two-support position, lifting the thigh of the fly leg and subsequent repulsion due to the foot of the supporting leg (transition to the toe) allow not to reduce (or increase) the height of the GMC. Some lifting of the shoulders also contributes to this (Fig. 5).

It is necessary to avoid lateral deviations of the CCM from a straight path. The deviation occurs primarily due to the fact that the fulcrum during walking are alternately located on the sides of the projection of the GCM on the support. The main cause of lateral oscillations is the setting of stops along two parallel lines.

To avoid this, walkers tend to place the foot with the toe forward and the inner edge of the foot close to the straight line or directly on the line. Only in some cases (according to individual characteristics) the feet are placed slightly turned either outward or inward (Fig. 6).

The movements of the shoulder girdle and pelvic region around the vertical and sagittal axes are aimed at increasing the amplitude of muscle work, their better relaxation and increasing the efficiency of work.

Rice. 6. The position of the feet in race walking

Fig.7. Errors in torso tilt during race walking

The position of the torso should be almost vertical (the inclination of the torso ranges from 1.5 to 3 ° for athletes, and slightly larger values are typical for the technique of young runners). A slight tilt of the torso forward, especially at the moment of repulsion, improves the repulsion conditions. A significant torso inclination requires an increase in muscle effort in order to maintain this position, and as a result, the efficiency of work decreases. The position of the torso is also affected by the position of the head during walking, for example, a lowered head creates the conditions for tilting the torso forward.

Trunk tilt should be understood as a general forward tilt of the body (the pelvis is tilted forward), and not a “kink” of the trunk in the hip joints (Fig. 7).

More significant are the movements of the body around the vertical axis. Watching the movement of the walker from above, one can notice the “twisting” of the torso as a result of rotations of the shoulder girdle and pelvis, performed in opposite directions. Such “twisting” performed during the movement of the arms balances the movements of the legs and pelvis, it reduces the degree of deviation of the GMC from rectilinear movement and contributes to an increase in muscle efforts due to the preliminary stretching of the muscles and an increase in the amplitude of their contraction. The movement of the pelvis around the vertical axis is an important detail of the sports walking technique, which allows you to increase the length of the step.

Hand position is essential for more than just stability. During walking, the arms are bent, the angle of flexion changes from about 68 to 120 °. The angle of measurement of the shoulder-forearm changes during each cycle: the arms are more bent in the most forward position - the smallest angle of measurement; angle somewhat Increases in extreme rear position; at the moment of the vertical, the arms are the least bent and can be at an obtuse, right or acute angle (Fig. 8).

Rice. 8. Hand position in race walking

If the walker holds his hands at a right or obtuse angle, then it is preferable to send them back and forth without lifting them up. When swinging forward - up, it is easier to switch to running, since this direction of hand movement contributes to the appearance of flight. With the "medium" and especially with the "low" positions of the hands, the conditions for the movement of the pelvis around the vertical axis are improved, which significantly increases the length of the step and creates more moments for the muscles of the hands to rest. At walking distances, for example, 50 km, athletes often change the position of their hands, which leads to a change in the ratio of frequency and stride length. It helps to get away from the monotonous long work.

If you look at the walker from the front, you can see that the movements of his hands are directed forward - inward (approximately to the middle plane of the body) and backward, somewhat outward. The hands should not be tense, but it is not necessary to deliberately “throw” relaxed hands, as beginner walkers sometimes do. While walking, almost all muscles should actively work, but to the greatest extent - the muscles of the legs. At the same time, it is important that only those muscles that really need to work at the right moment are tensed and contracted, and the rest of the muscles must be relaxed, otherwise it is impossible to economically and correctly perform all movements.

Due to the high frequency of steps, the role of muscle relaxation increases. Despite the rather high pace, the movements should not be sharp and angular. The speed walker, having perfect technique, is distinguished by the softness of all movements, especially the shoulders and pelvic region.

Walking competitions are held mainly on paved tracks, but with different terrain, so walkers must be technically ready for walking uphill and downhill. They must quickly find the optimal position of the body, change the angle of bending the arms in elbow joints in order to timely vary the main components of speed - the length and frequency of steps.

When walking uphill, it is advisable to slightly increase the forward tilt of the torso and shorten the stride length, but this will reduce the speed of movement. In order for the speed to remain the same, it is necessary to increase the frequency of steps, bend your arms more at the elbow joints. If we consider the hands as a pendulum, then with a decrease in the angle of bending of the hands, the length of the pendulum will decrease, thereby creating favorable conditions for increasing the frequency of movements.

Changes in the inclination of the body, the ratio of the length and frequency of steps also depend on the steepness of the slope. When walking downhill with a slight steepness, the stride length may be slightly longer than when walking on a flat area. This is usually the most pleasant area for a walker, where good speed is achieved with relatively little energy. When walking on steep slopes, the main danger is not going into a run. In these cases, walkers usually slow down by shortening their stride length and leaning their torso slightly back.

It is no coincidence that in cross-country walking competitions style judges are at the end of the slopes, observing the technique on the most difficult sections for a walker.

The high technical skill of the runner is determined precisely in the sections of the distance that have descents and ascents.

If we compare the technique of walking for 20 and 50 km, then external kinematic changes are very difficult to detect. However, when walking for 50 km, the technique is characterized by greater variability, since the longer time of the competition itself is taken into account, more advanced and therefore more economical movements, more emphasized contact with the ground, since the speed of walking is lower than the speed at a distance of 20 km.

2.2 Methodology for teaching race walking

The process of training in race walking begins with learning the technique. Despite the seeming simplicity of movements in race walking, the process of learning technique is always a long process of developing a new and complex skill. Learning to keep a straight leg at the time of the vertical does not take much time. The difficulty lies in the ability to correctly alternate muscle contraction with relaxation with relatively small amplitudes of movements performed at a high frequency.

Behind the seeming simplicity of movement in race walking lies a very complex, precisely coordinated activity of the neuromuscular apparatus, due to the processes of excitation and inhibition, which make it possible to combine work and rest. To exclude from work many muscles that do not produce a beneficial effect, to make walking natural and free, to learn to maintain double support at high speed - these tasks are far from simple, requiring a lot of time to solve.

Technical training can start from the very beginning. early age(10-12 years), but this process will continue for many years along with the growth of sportsmanship.

The main task of training is to teach the correct technique of sports walking, to perform it freely, without undue stress, with different speed movements, as well as determine the optimal speed (tempo and stride length) for each student. For the solution of the indicated task, a methodical sequence of training is proposed below, particular tasks, means and guidelines are given.

Task 1. Introduce the technique of race walking.

Facilities. 1. Explanation of the features of the sports walking technique. 2. Demonstration of sports walking (showing by the teacher, watching film programs, film rings). 3. Attempts to perform sports walking techniques.

Guidelines. The instructor or runner demonstrates race walking several times after explaining the technique. Walking is carried out at the usual competitive speed, and also slowly. Trying to reproduce the walking technique, the trainees walk 2-3 times for 50-60 m, and the teacher draws their attention to the main mistakes: bent legs in the phase of the front support and at the moment of the vertical, torso tilt forward and backward, general stiffness of movement, etc. .

Task 2. To teach the correct movements of the legs during race walking.

Facilities. 1. Walking, in which the leg is placed on the ground straightened and remains in this position until the moment of the vertical. 2. The same exercise with a constant increase in speed.

Methodical instructions. When walking, the foot should be placed on the ground from the heel, followed by a roll on the entire foot. It is useful to remind students to actively straighten the leg by the time it is placed on the ground, and not before. Otherwise, walking with a “swing” will turn out, which contributes to the transition to running. Actively bringing the lower leg forward should be recommended only to those who have difficulty in performing leg extension by the beginning of its landing.

Task 3. To teach the movement of the pelvis during race walking.

Means 1. Walking with vigorous, wide strides with emphasis on the movements of the pelvis around the vertical axis. 2. Walking in a straight line, exposing the leg after some rotation around the vertical axis. 3. In a normal stance, a variable transfer of body weight from foot to foot (without moving the arms). 4. The same with moving forward, taking small steps, putting the foot from the heel.

Methodical instructions. Each exercise is repeated several times (depending on the development of individual elements of the technique). The distance in these exercises is 50-100 m. If the student transfers the body well from foot to foot without becoming enslaved, then the 3rd and 4th exercises can be skipped. The 2nd exercise can be performed along the running line of the stadium's running track. In the 2nd and 3rd exercises, the feet should be placed straight without turning the socks outward.

Task 4. To teach the correct movements of the arms and shoulders during race walking.

Facilities. 1. Imitation of hand movements in place. 2. Walking with your hands behind your back. 3. Walking with almost straight arms. 4. Race walking with active work of the shoulders and arms.

Methodical instructions. In the 1st exercise, do not allow movements in the transverse direction. Movement should be free, without undue stress. When performing the 2nd exercise, it is necessary to indicate to those involved in the need for active movements of the shoulders. In this case, the hands can be clasped behind. In the 3rd exercise, arm movements should be performed widely and freely. The walking distance in these exercises is 100 m.

Task 5. Improving the technique of race walking.

Facilities. 1. Sports walking at different speeds: slow, medium, fast. 2. Sports walking on a bend along an inclined path (down, up), along the highway.

Methodical instructions. When improving the technique, it is necessary to pay attention to: a) the position of the torso and head;

b) softness, emancipation of movements of the torso, legs and arms;

c) a sufficient step length, free transfer of the leg, make sure that the foot is carried as low as possible; d) timely (not early) separation of the heel from the ground; e) coordination of all movements.

When walking, excessive vertical and lateral vibrations of the body should be avoided. The walking distance gradually increases to 400-800 m or more.

When improving the technique of sports walking, each student must, with the help of a teacher, determine the pace of walking that is comfortable for himself, the optimal ratio of the number of breaths, exhalations and steps, etc. When walking on an inclined path, students need to monitor right position torso, when walking uphill, tilt the body forward depending on the steepness of the slope, and when descending, skillfully lean back.

Some athletes cannot fully extend their leg (or even their legs) during the support period. In this case, the following exercises are recommended:

Walking uphill with an emphasis on straightening the leg at the knee joint.

Walking with the body tilted forward (it is necessary to straighten the legs, hands help to straighten).

Walking with the body tilted forward for each step, and if the left leg is in front, then the left hand touches the foot.

To eliminate "slapping" walking and strengthen the muscles of the lower leg are used the following exercises:

Legs in a wide step, standing leg behind the whole foot, standing leg in front on the heel. Jump to the back of the sock standing foot, on the entire foot in front of the standing leg, then take the starting position.

Attach loops to gymnastic bench or floor at a distance of 60-70 cm from the wall. Standing with your back to the wall, stand in loops with your toes and, without the help of your hands (or with a little help), bend your whole body back until you rest on the wall. Then return to the starting position.

Walking, in which the setting of the foot from the heel is accentuated with a sharp roll to the toe.

Walking on soft ground.

To improve the rotation of the pelvis around the vertical axis, exercises are recommended:

Feet hip-width apart, arms in front of chest. Mutually opposite rotations of the shoulder girdle and pelvis.

The same, the arms move as in race walking.

Walking with “twisting”, stepping with the left foot not so much forward as far to the right, and with the right foot far to the left.

The same, but put your foot on a straight line (walking in a straight line). Move your foot forward, not to the side.

Standing on the left leg, the right leg is bent in front, hands in front of the chest. Sharply move the bent leg to the right and left, accentuating the movement to the left with movements of the arms in opposite directions.

The same, but with support by hands.

Jumping, sharply turning the pelvis around the vertical axis to the right and left.

Walking left side forward right leg once moves in front of the left, another time behind it, with a sharp turn of the pelvis.

The same, but on the right side.

Walking with toes inward with a preliminary rotation of the pelvis around the vertical axis. Step length 40-50 cm.

Sports walking "snake" 2-4 m to the right and left. To improve the movements of the arms and shoulder girdle, the following exercises are used:

Walking - hands clasp in front of the chest.

Sports walking - hands behind the head.

Race walking - with a stick on the shoulders and with a stick at the back in the elbow joints.

High sports results runners achieve through many years of long-term training. If adult athletes start training, then, as a rule, they spend 4-5 years on systematic improvement before they fulfill the standards of a candidate master of sports (cms) or master of sports (ms). There are individual, exceptionally gifted athletes for whom this period was somewhat shorter: L. Spirin, V. Soldatenko, N. Smaga. But there are athletes who achieved true mastery only in 6-7 years, starting their training in childhood or adolescence: V. Rezaev, N. Vipichenko, A. Solomin and others.

The basic principle of long-term training is the gradual increase in the training load; this is achieved by increasing both the volume of training means and their intensity.

Until a certain time, mainly the volume of training means increases, then the training effect is achieved by increasing the intensity, both absolute (intensity of the exercise, speed of passing distance segments) and relative, i.e. an increase in walking and running, performed at a heart rate of 130 beats / min and more.

If we take the means of physical training, then in the first years of training their role and significance is greater than in subsequent years, when the development of the basic qualities of an athlete has already taken place, i.e. the prerequisites for more specialized training have been created. We also note that the improvement of technique remains a constant concern of coaches and athletes throughout the long-term sports path.

Years of training in race walking has several stages. If adults begin to train, then the path of their improvement has the same direction as that of children, but the stages are shorter in duration.

The first stage is the stage of preliminary preparation (9-11 years).

The second stage is the stage of initial specialization (12-15 years).

The third stage is the stage of in-depth specialization (16-18 years old).

The fourth stage is the stage of sports improvement (19 years and older).

The main task of the stage is the selection of capable children who are predisposed to long-term aerobic work, i.e. to walking. No less important is the task to interest children in race walking. Success will come to the coach only if at this stage the selection tasks are correctly solved, and the guys have a great desire to train in this particular type of athletics.

Experience shows that optimistic real forecasts of children's sports results, meetings with the strongest runners of the USSR or Union republics, acquaintance with the history of performances of Soviet runners at the largest sports competitions- all this contributes to the creation of increased interest in sports walking. If in the process of preliminary training the children did not show a certain interest in sports walking, it is difficult in the future to save the selected groups for subsequent specialization in walking.

It is necessary to select children who are predisposed to successful improvement in race walking according to exercises and sports that are directly related to endurance: long crosses, skis, highway runs, walks, as well as on the basis of the results of training competitions in walking on 1, 2 and 3 km.

The guys selected at the preliminary stage of training and expressing a desire to engage in specialized groups of race walking move on to the stage of initial specialization.

Tasks of the initial specialization stage: creation of a foundation of theoretical knowledge, development of physical qualities, especially endurance as a dominant quality, further mastery of the skill of race walking, acquaintance with the basics of walking technique; improvement of volitional qualities necessary for the future master of sports.

The stage is characterized by the saturation of various exercise, which are directly related to general physical training, since the arsenal of special physical training means is very limited, and this noticeably tires the central nervous system of those involved. It is especially important not to forget about the emotionality of training sessions so that the children do not lose their desire to go in for race walking.

Means of training on the stage: race walking at different speeds; special exercises walker; running - from slow running at a pulse of 180 beats / min and more; skiing, regular walking.

During this period, children can successfully compete in running, skiing, and other types of athletics.

For 3-4 years of preparation at this stage, the total volume of special means can increase from 2000 to 3900 km per year, and the volume of special means performed at a heart rate of 130 beats per minute and above can be equal to 900-2700 km during the same period.

Competitive speed (speed close to the threshold of anaerobic metabolism ANSP) can increase up to 400-450 km; the number of training sessions - up to 550-600 (including morning sessions), of which 35-40% will be for physical training; the number of competitions only in walking - b-8.

The control exercises at the stage are: running 60, 100, 800, 3000 m; standing long jump, standing triple jump; throw medicine ball(3 kg); skiing 3 and 5 km, race walking 3 and 5 km. For 15-16-year-olds, skiing and 10 km race walking can be successfully used.

For the stage of initial specialization, the periodization of year-round training is conditional. Much depends on the local calendar of competitions, calls to a health camp, the participation of young athletes in a long camping trip etc.

At this stage, there is a further increase in the training load. First of all, the number of training sessions increases, the total volume of special means, as well as the volume of special means performed at a heart rate of 130 beats per minute or more (the so-called relative intensity).

The share of OFP is noticeably reduced, but the number of competitions increases to 10-11 starts per year. Special physical training becomes the main one. In the advanced specialization stage, it is necessary to learn how to maintain double support at a very high walking speed. The objective of the stage is the achievement of results I sports category or even kms.

The total volume of special facilities reaches 4500-4750 km per year.

Control exercises: race walking 3 km - 12.50.0-13. 00.0; race walking 5 km - 21. 50.0-22. 00.0; race walking 10 km - 44. 40.0-45. 30.0; 3000 m run - 8. 56.0-9. 10.0; triple jump from a place - 7.50-7.70; stuffed ball throw - 13.00-13.50 m; skiing 10 km - 34.30-36.30.

Year-Round Training

The preparatory period lasts 26 weeks and consists of general preparatory (10 weeks) and special preparatory (16 weeks) stages (Table 1).

Table 1. Exemplary plan for year-round training of walkers at the stage of advanced specialization (16-18 years old)

Tasks of the general preparatory stage: increasing the level of theoretical knowledge, the general level of the body's functional capabilities, the development of general endurance, comprehensive physical training, improving the technique of race walking.

Means of training: normal and sports walking, running, general developmental exercises, sports games, swimming, special exercises for walking to improve walking technique and develop the necessary qualities (for example, to develop the so-called strength endurance).

The special preparatory stage of the year-round training of the runner has the same tasks as the general preparatory stage, but the task of improving special endurance and walking speed is highlighted. The means of training are the same as in the previous stage. Over the course of 16 weeks, the walking speed on the training segments increases gradually. By the end of the stage, the speed of passing the training segments may slightly exceed the average competitive speed of the result planned for the year. There is no special preparation - summing up - for the competition. Competitions are considered as control over the state of fitness of an athlete.

The competitive period lasts 22 weeks and consists of two stages: the early competition stage (8 weeks) and the main competition stage (14 weeks).

Tasks of the first stage of the competitive period: increasing the level of theoretical knowledge; further development and improvement of the physical and moral-volitional qualities necessary for a walker; preparation for maximum stress; improvement of walking technique, in particular, maintaining constant contact with the ground at high speeds of movement.

Means of training: general developmental exercises carried out in the warm-up and in the evening training session, special exercises for walking in order to improve the technique of sports walking and develop speed; race walking at different speeds (up to the maximum possible); running at a uniform and variable speed and, finally, ordinary (walking) walking, used for the purpose active rest and maintaining overall endurance at the required level.

The tasks of the second stage (main competitions) of the competitive period are the same as in the previous stage, but here the main task is to achieve a sports form and maintain it throughout the second stage.

The means of training are the same as in the previous stage.

In the transitional period, the following tasks are solved: a) maintaining the general physical education at the achieved level; b) gradual reduction of the special training load; c) providing active recreation; d) improving the technique of sports walking; e) increasing the level of theoretical knowledge.

The training transition period is the “big wave” period in the decline in the load. The training of walkers in the transitional period is diverse both in the use of means and in the dosage of exercises.

The fourth stage should be considered as an organic continuation of the third - the stage of in-depth specialization. The highest achievements in race walking are achieved by adult runners who have a fairly long, long-term experience in race walking. The most favorable age for showing record results for runners is determined to be 24-28 years old, but there are also deviations in both directions. The stage of sports improvement is characterized by the use of the principle of individualization. To achieve the ms standards, a further increase in the training load is necessary.

An increase in the training load is carried out by increasing the total volume of special training means, sports walking with a heart rate of 130 beats/min and more, increasing competitive speed, etc.

Periods and stages, as well as tasks, means and methods of training correspond to the previous stage. The principles of building monthly and weekly cycles also correspond to the stage of in-depth specialization.

We give an approximate plan for year-round training at the stage of sports improvement (Table 2).

Preparation for the competition. At ENPP, you need to reduce the load in the classroom, although the number of training days may remain the same. Load reduction in individual training sessions necessary for the accumulation of strength before the competition.

The control walk 10-15 km must be carried out 10-12 days before the start of 20 km, and the control walk 30-40 km - 16-20 days before the competition 50 km.

Table 2. Approximate plan for year-round training for a walker at the stage of sports improvement (19 years and older)

In those cases when an athlete has to perform quite often in competitions, it is not advisable to conduct a control walk.

Immediately before the competition, athletes usually rest for 2-3 days. On the eve of the competition, it is useful to warm up for 50-60 minutes during the hours that coincide with the competition hours of the next day.

It is also advisable to carry out race walking on short stretches (200, 300, 400 m) with a very high intensity, but the number of repetitions should be small (2-4).

The regime of the day of the competition, if possible, should not differ from the regime of the previous days.

On the day of the competition, the warm-up should be carried out 50-60 minutes before the start of the competition. Rest after a warm-up can be 10-15 minutes. The walker's warm-up consists of slow running, sports walking, general developmental and special preparatory exercises. In order to more freely walk the first lap or the first kilometer of the distance, minced walking and accelerations 3-4 times 60-100 m each are included in the warm-up. Very often, walkers alternate performing general developmental and special exercises in the warm-up with slow walking or slow running. It is recommended to finish the warm-up with a 300-400 m race walk at the speed planned for the first lap (at the stadium) or the first kilometer (on the highway) in this competition.

It is desirable that each runner has a tactical plan for passing the distance. For example:

Start strongly from the start (the goal is to get ahead of the rest of the participants), keep the gap formed until the end of the distance.

Accelerate walking in the middle of the distance and thereby secure the victory.

With a relatively weak passage of the first half of the distance, count on victory due to the rapid passage of the second half or the last part of the distance (less than half).

Cover the entire distance evenly according to the planned average speed, etc.

Some runners, for tactical reasons, use jerks and accelerations at a distance in order to create unfavorable conditions for their opponents (if, of course, the latter accept these jerks and accelerations).

Sometimes it is advisable to go in a group of competitors (headwind, team competition, the presence of the most experienced participants in the group, etc.). At the same time, you need to take into account that you can get into "someone else's pace of movement" and not show the desired result.

The tactical plan is drawn up independently or together with the coach. At the same time, it is necessary to take into account the composition of the competitors, their capabilities and the capabilities of rivals, terrain, weather and other factors. The planned tactical plan allows the runner to feel more confident at a distance.

Particularly serious attention should be paid to the distance of 50 km, where success depends on the ability to properly distribute forces.

Fast walkers, performing at 20 km, start about 8-10 times a year. This number may include competitions for 10 and 5 km. Fast walkers-stayers perform 6-7 times, of which 2-3 times at their crown distance.

The interval between competitions (rest and preparation for the next competition) for 20 km should be approximately 16-20 days, for 50 km - up to 30 days.

CONCLUSION

On the basis of the foregoing, we have determined the basic principles of building sports training in race walking.

At the stage of initial specialization in race walking, the general and special training must be combined into different training blocks. It is known that a solid base of versatile physical training at early stages allows the young athlete to achieve a high level of sportsmanship in the future. In practice, this situation is implemented in the form of a mixed use of general physical training (GP) and special physical training (SPP), i.e. during one lesson or microcycle, the tasks of improving the general and special physical fitness.

Technical training should take precedence over physical training. The basis for this statement is the position formulated by M.Ya. Nabatnikova about the prospective advance in the formation of sports and technical skills. Of all types of walking, walking is the most difficult in terms of technique, but at the same time it is also the most effective.

According to the results of our studies of young men aged 12-14, who specialize in race walking, the indicator of general endurance (Cooper test) is inferior in importance to the indicator of special performance, which affects the result in race walking competitions. Indicators of the level of development of speed-strength (test - long jump from a place) and speed abilities(test 30 m on the move), coordination abilities ( shuttle run) do not have a significant impact on the result in race walking competitions.

The implementation of this provision involves the use of large amounts of funds aimed at improving technical preparedness. These are sports walking with an intensity of 5 - 6 min / km and special exercises for a walker. This intensity of exercise allows athletes to smoothly transition from normal walking to sports. At the same time, the means that adversely affect the technique of race walking should be strictly dosed. First of all, these are sports and outdoor games used in large volumes, exercises with weights, jumping.

Means for improving high-speed and power abilities must be specific. Ensuring the harmonious physical development of young runners, it is necessary, in addition to endurance, to pay due attention to improving their speed and strength abilities. At the same time, it should be remembered that in modern sports training general physical fitness is associated not with versatile physical development in general, but with the level of development of qualities and abilities that have an indirect impact on sports achivments and the effectiveness of the training process in a particular sport.

It is known that the effectiveness of training in race walking depends on the development of special speed and strength abilities in combination with endurance. Therefore, the most effective will be sports walking on tracks with different elevations. In this case, the duration of the repetition should exceed 1.5 - 2 minutes. A shorter duration of work will not allow the mechanisms of aerobic energy supply to be fully revealed and will be of a non-specific nature.

The initial training in race walking technique should be accompanied by flexibility and relaxation exercises. According to the results of our observations, athletes with a high level of flexibility master the technique faster (test - forward bend from a standing position). The use of a large arsenal of exercises for the development of flexibility is recommended by I.A. Gais and A.M. Shimko, believing that its high level will allow young runners to quickly master efficient technique sports walking. In this case, preference should be given to the development of active flexibility.

The selection of promising athletes is one of the key sections in the preparation of a reserve for elite sports. This topic is also of great social importance for mass sports, for involving broad sections of the younger generation in systematic physical education, for improving, educating and training healthy youth. The article presents the data of the results of the performed experimental study on the example of the training of runners-boys.

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APPLICATION

Methodology for teaching the technique of sports walking

Means Methodological instructions Task 1. To create an idea of the technique of race walking among those involved1. A short story about race walking The story should be imaginative, interesting and take no more than 5 min2. Demonstration of race walking technique First show the walking technique from the side, then from the front and back, using different speeds of movement3. Testing - passing by those involved in sports steps 2-3 times 50-60 m each. Observe the performance of walking and identify common mistakes, characteristic for all involved Task 2. To teach the movement of the legs in combination with the movement of the pelvis1. Setting a straight leg on the heel in front of you with a return to the starting position Perform in a frontal way, removing the place of setting the foot as far as possible each time2. I.p. - legs in a wide step, standing leg behind the whole foot, standing in front - on the heel. Go to the toe of the back of the standing leg and to the entire foot of the front of the standing leg and return to and. p. Perform the exercise on straight legs, working only with the foot. Maintain an upright position of the head and torso. Perform the exercise in a frontal way 3. Walking, 100 m with an accentuated toe lift Perform in a column one at a time. Legs are straight, arms are lowered 4. Walking, 100 m, placing the straightened leg on the surface from the heel with a gradual increase in the pace of movement. While performing the exercise, maintain a vertical position of the torso, do not bend the supporting leg until the moment of the vertical, arms bent at the elbows5. Minced race walking, 50 m (in a straight line, in a circle, snake) and 50 m in combination with walking with a wide step Perform in a column one at a time. Monitor the setting of a straight leg from the heel and the vertical position of the torso Task 3. Teach the movement of the pelvis during race walking 1.I.P. - o.s., hands to the sides. Jumps with rotation of the pelvis around the vertical axis Clench the hands into a fist, shoulder girdle do not turn while jumping 2. I.p. - feet on the width of the foot, hands in front of the chest. Mutually "opposite rotations of the pelvis and shoulder girdle. First, pay attention to the amplitude of the rotations of the pelvis, then to increase the pace while maintaining the amplitude each step when turning the pelvis, strive to get the stick with the hip Perform each count slowly, do not lean forward, pay attention to the full pushing of the foot and twisting of the body 4. Walking along the markings (4-4.5 feet) Arms bent or lowered down. walking on soft ground (sand, shallow snow) with a gradual increase in step length due to a change in the rotation of the pelvis Perform slowly, focus on the work of the pelvis and setting a straight leg from the heel Task 4. Teach the movement of arms and shoulders during sports walking place Hands should not move in the transverse direction 2. Walking, hands behind the back Actively work with the shoulders 3. Walking, hands behind the head Gradually increase the pace of movement 4. Walking with the movement of straight arms Actively work with arms 5. Walking, hands on a stick located on the shoulders Pay attention to the rotation of the shoulders in the direction of setting the opposite leg Task 5. Teach the technique of sports walking in general1. Walking 100m Perform with the maximum frequency of steps2. Walking 100m Perform as long steps as possible3. Walking 200 m Perform at maximum speed 4. Walking 400 m Pay attention to freedom of movement (repeat several times with minimal rest). Correct students' mistakes 5. Walking 600 mWalk in a group. Perform movements as sparingly as possible. To control the change in heart rate before and after the load Task 6. To teach the peculiarities of the technique of sports walking over rough terrain1. Walking up a gentle slope, up to 100 mPay attention to the straightening of the supporting leg in the knee joint2. Walking down a gentle slope, up to 100 m Do not switch to running3. Walking on bendsPay attention to the features of the work of the hands and feet4. Alternating walking up and down a gentle slope up to 200 m Pay attention to the change in walking technique depending on the angle of the slope5. Walking on rough terrain, up to 600 m Pay attention to the variability of technology depending on the terrain Task 7. Improving the technique of sports walking1. Walking at a steady pace, up to 2000 mPay attention to the stability of walking technique2. Walking at a given pace (behind the leader or for a certain result) Achieve the ability to maintain the desired uniform speed of movement and try not to deviate from the set result3. Walking at maximum speed, from 200 m to 2000 m Achieve the ability to maintain the stability of walking technique at maximum speed4. Walking in difficult conditions (rain, wind, soft ground, etc.) Pay attention to the variability of walking technique depending on the conditions5. Participate in competitionsAchieve maximum results

Common Mistakes when teaching the technique of race walking and recommendations for their correction (according to T.R. Rennel)

MistakesFixing bugs1. No double support phase Decrease forward lean. Do not swing your free leg up, but move it more forward 2. Putting the foot on the whole foot ("spanking walking") Decrease lean back. It is softer and lower to carry the fly leg over the ground with the foot on the heel 3. Walking on bent legs Apply walking uphill with an emphasis on straightening the leg at the knee joint. Walking with the torso forward, hands helping to straighten the leg 4. Incomplete transfer of the body from one leg to another, walking is performed tensely From a regular stance, alternately transfer the weight of the body from foot to foot (without arm movements). The same, moving forward and taking small steps, putting the foot from the heel MistakesBug fixes5. Lateral (transverse) fluctuations of the walker, setting the legs along two parallel lines Walk in a straight line, such as the markings on a treadmill 6. Insufficient movement of the pelvis around the vertical axis Focus on the rotation of the foot during repulsion (toe to the side). Extend the thigh in the area of the hip joint of the fly leg forward and midline of the pelvis 7. Incorrect position of the head (lowered down, tilted to the left, to the right) Keep your head loose, naturally, gaze straight ahead 8. Shoulders are raised up, arm movements are parallel to the body Perform arm movements freely, sweepingly, in the direction forward to the midline of the body (without crossing it) and back somewhat to the side - outward. Do the exercise in place in slow walking. Walking with hands down

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We are often amazed at the speed of a kangaroo, ostrich or cheetah. And how fast are we, what is the average speed of a person when walking and running? All these indicators depend on various factors and require an individual approach to determine.

In contact with

Walking

A person moves mainly by walking or running. Their types depend on factors such as dynamics and pace. Based on this, the following main types of walking can be defined:

Walking. We carry out such walking during a walk. It is characterized by imposing, slow pace, short step at low speed, the average speed of a pedestrian does not exceed 4 km/h. The number of steps in one minute is from 50 to 70. The pulse of a pedestrian varies about 70-0 bpm. Walking can hardly be called wellness, because it does not carry any special physical or cardio load. The exception is people with impaired functioning of the musculoskeletal system or the elderly. Their movement at a slow pace is already an achievement. Most often, a person with such a gait rests during a leisurely walk.
Walking at an average pace is characterized by more broad tread. 70 to 90 steps are performed per minute. average speed pedestrian is 4–6 km/h.
Wellness. Has a faster pace. Human walking speed can reach 7 km/h. The frequency of steps in this case is from 70 to 120 per minute. The name of this species suggests that it has a healing effect. When moving at such a pace, the heart rate increases, due to which the work of all organs improves throughout the body. At the pace of wellness walking, a person hurries to the appointed place.
Sports. Its principle is to strive for the maximum speed of movement, observing the principles and technique of walking, i.e. without going over to run. Necessary exclude flight phase when moving. One of the feet must be in constant contact with the surface. This option requires good physical health, because you can even go faster than run. A professional "walker" can reach speeds of up to 16 km / h. During the competition, the pulse rises to 180 beats / min. WITH Brisk walking is especially useful for women, because it helps to improve the figure.

Important! During movement, the stability of the body increases compared to the standing position. This explains why standing is more difficult than walking.

How many pedestrians walk per day

The distance that a pedestrian walks in one day depends on the circumstances and lifestyle of the individual. Some work is sedentary, while others are dynamic. Doctors recommend taking at least 10,000 steps a day.

If there is no time or opportunity to travel long distances, you can try walking to work or, for example, getting up one stop earlier, then walking to work, in the same way on the way home. Now becoming very popular nordic walking". It consists in moving at an accelerated pace with the help of special sticks.

Human stride length

The average stride length depends on factors such as gender, height, race, weight, gait (manner), and can range from 30 cm to 1 meter. But the average length has been determined, for a man it is 0.76 m, and the average step length for a woman is 0.67 m.

The gait of each person has approximately the same size. There is a formula for determining the average stride length depending on growth.

L.W = P: 4 + 0.37

where: Dl.Sh - stride length (m);

Thus, the average step of a person with a height of 1.79 m is:

L.W = 1.79: 4 + 0.37 = 0.82 m

Almost human stride length can be measured empirically. To do this, you need to measure a section 10 meters long, walk along it, counting the number of steps. Then 10 m divided by this amount, and we get the length of one.

Let's say a pedestrian has done 13 steps in 10 meters. We get:

L.W = 10: 13 = 0.77 m

Important! In the Soviet Union, the average step length was determined. It was 1.5 meters in two, or 3 meters in four steps.

Run

In the process of running, almost the same body movements are performed as when walking, but there is a flight phase here (moments when the legs do not rest on the surface), in addition, leaning on two legs at the same time is excluded.

During running, the gravity of the earth is rhythmically overcome, and the blood flow enters into resonance with running.

This allows you to fill all the capillaries with blood as much as possible, due to which improves the functioning of the whole body A.

Based on the distance, running is divided into the following varieties:

Run in place. Its effectiveness is much lower than classic running, but the clear advantage is the ability to perform under any conditions. You don't need rugged terrain or a stadium, one square meter is enough.
Running short distances does not require much endurance, but is important maximum dedication of an athlete to reach the finish line as quickly as possible.
The average distance is from 600 meters to 3 km. It is impossible to run a long distance at top speed. Therefore, the pace is chosen slightly above average.
Long distance is defined from 2 miles to marathon 42 km. For such a distance, it is better to jog.

Human running speed:

Light running is a little different from walking. Movement speed 5–6 km/h. This pace is suitable for people with a musculoskeletal disorder, overweight and the elderly.
The average running pace is most often used for morning run non-professional athletes. Its speed is 7–8 km/h.
Jogging is used to improve the body. The speed reaches 12 kilometers per hour. You can run at this pace for medium or long distances. During movement, it distills a large volume of blood, which helps to strengthen the heart muscle and saturate the whole body with blood. Jogging has a positive effect on the cardiovascular, endocrine, nervous, and immune systems.
Sprinting involves maximum speed development with complete dedication. Of course, it is impossible to run at a fast pace for a long time, therefore it is used only for short distances up to 200 meters.

Attention! The maximum speed that a runner can develop is 44.72 kilometers per hour. This result was shown by an athlete from Jamaica, Usain Bolt.

Definition of speed

The simplest but most accurate way to determine your running or walking speed is to treadmill use.

If she is not at home, then in any gym she is definitely there. In order to use it, it is not necessary to buy a monthly subscription, one day will be enough.

You can determine the speed using simple arithmetic calculations. To do this, you need to select a specific section and find out its length. Then time travel from point A to point B.

Suppose a distance of 300 meters was covered in 3 minutes. This means that 100 m were covered in 1 minute (300 / 3 = 100). Multiplying by 60 minutes (1 hour), we get the distance traveled per hour (100 * 60 = 6000 meters). Thus, the pedestrian walked at a speed of 6 kilometers per hour.

How leg muscles work when walking

. Be healthy!