The main criterion for the effectiveness of sports training. Demonstration version of the test in the academic year for trainers-teachers of sports schools, proposed for certification for the second, first and highest categories

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

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

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

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

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

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

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

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

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

Height and weight indicators and physical qualities	Age, years

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

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

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

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

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

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

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

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

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

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

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

In the process of building sports training the integrity of the training process is ensured on the basis of a certain structure, which is a relatively stable order of combining components (subsystems, sides and individual links), their regular relationship with each other and the overall sequence.

The structure of the training is characterized, in particular:

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

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

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

Depending on the time scale within which the training process takes place, there are:

a) microstructure - the structure of a separate training session, the structure of a separate training day and a microcycle (for example, a weekly one);

b) mesostructure - the structure of training stages, including a relatively complete series of microcycles (with a total duration, for example, about a month);

c) macrostructure - the structure of large training cycles such as semi-annual, annual and multi-year.

A long-term process of sports training from a beginner to the heights of mastery can be represented as successively alternating large stages, including separate stages of long-term training related to the age and qualification indicators of athletes.

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

Rational construction of long-term sports training is carried out on the basis of the following factors:

Optimal age limits within which the highest results are usually achieved in the chosen sport;

Duration of systematic training to achieve these results;

The predominant focus of training at each stage of long-term training;

Passport age at which the athlete started training, and biological age at which special training began;

The individual characteristics of the athlete and the growth rate of his skill.

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

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

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

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

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

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

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

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

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

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

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

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

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

Pre-preparation stage covers primary school age and moves to the next stage with the beginning of sports specialization.

At this stage, the following tasks are solved in training sessions:

1) development by those involved in available knowledge in the field of physical culture and sports;

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

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

The preparation of children is characterized by a variety of means, methods and organizational forms, the widespread use of elements of various sports, outdoor and sports games. The game method helps to emotionally and naturally perform exercises to maintain interest in children when repeating educational tasks. At this stage, there should not be training sessions with great physical and mental stress, involving the use of a monotonous, monotonous educational material.

Stage of initial sports specialization. The main tasks at this stage are to ensure the comprehensive physical fitness of those involved, their further mastery of rational sports equipment, creating favorable conditions for achieving the highest results at the optimal age for each sport.

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

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

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

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

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

The total volume and intensity of training loads continue to increase. The number of competitions in the chosen sports discipline is significantly increasing. The system of training and competition is becoming more individualized. Means of training to a greater extent in form and content correspond to the competitive exercises in which the athlete specializes.

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

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

Construction of training in small cycles (microcycles). A microcycle is a small training cycle, most often with a week or about a week duration, usually including from two to several sessions.

External signs of the microcycle are:

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

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

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

Analysis of the training process in various sports makes it possible to single out a certain number of training microcycles generalized in terms of areas: retracting, basic, control and preparatory, leading, as well as competitive and recovery.

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

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

Basic microcycles (general preparatory) are characterized by a large total volume of loads. Their main goals are the stimulation of adaptive processes in the body of athletes, the solution of the main tasks of technical-tactical, physical, volitional, special mental training ( Volitional training- a system of influences used to form and improve the volitional qualities necessary for an athlete - purposefulness, determination, courage, perseverance, stamina, etc.).

Because of this, the basic microcycles constitute the main content of the preparatory period.

Control and preparatory microcycles are divided into specially preparatory and model.

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

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

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

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

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

Restorative microcycles are also planned after intense competitive activity. Their main role is to provide optimal conditions for recovery and adaptation processes in the athlete's body. This determines the low total load of such microcycles, the widespread use of means active rest.

Competitive microcycles have the main mode corresponding to the competition program. The structure and duration of these microcycles are determined by the specifics of competitions in various sports, the total number of starts and pauses between them. Depending on this, competitive microcycles may be limited to starts, direct lead-up to them and recovery sessions, and may also include special training sessions in the intervals between individual starts and games.

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

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

Construction of training in medium cycles (mesocycles). A mesocycle is an average training cycle lasting from 2 to 6 weeks, including a relatively complete series of microcycles.

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

External signs of the mesocycle are:

1) repeated reproduction of a number of microcycles (usually homogeneous) in a single sequence or alternation of different microcycles in a certain sequence. At the same time, in the preparatory period they are more often repeated, and in the competitive period they alternate more often;

2) the change of one direction of microcycles by others also characterizes the change of the mesocycle;

3) the mesocycle ends with a recovery (unloading) microcycle, competitions or control tests.

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

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

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

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

Precompetitive (leading) mesocycles destined for the final sportswear by eliminating individual shortcomings identified during the training of an athlete, improving his technical capabilities. A special place in these mesocycles is occupied by a purposeful mental and tactical training. An important place is given to modeling the mode of the upcoming competition.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The stage of early starts, or the development of the actual sports form - at this stage, lasting 4-6 microcycles, the tasks of increasing the level of preparedness, reaching the state of sports form and improving new technical and tactical skills in the process of using competitive exercises are solved. At the end of this stage, the main qualifying competition is usually held.

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

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

Further improvement of physical fitness and technical and tactical skills;

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

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

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

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

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

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

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

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

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

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

Planning technology in sports

Planning Technology the process of sports training is a set of methodological and organizational and methodological guidelines that determine specific tasks for a specific period of time, the selection, layout and procedure for using the most appropriate means, methods, organizational forms, material and technical support for classes, as well as - the preparation of specific training documentation. It determines the strategy, tactics and technique of organizing the process of sports training.

The subject of planning the training-competitive process is its content, forms and results, planned on the basis of objective patterns of development of sports achievements and the directed formation of the personality of a sports-shifter. Goals and objectives for different periods of the training process are determined. Based on the analysis of the dynamics of the load for the previous year (or years), the magnitude of the training load, its volume and intensity are determined. Means, methods, control standards and other indicators are determined.

The main task in developing a training plan is to take into account the level of preparedness of the athlete, his age, sports qualifications, experience in the chosen sport, calendar sports competitions, features of the sport, conditions for the training process to determine the indicators of the simulated state of the athlete in the planned period of time, to outline the optimal training program.

Planning at different stages of long-term sports training is carried out in the following forms: 1) prospective (for a number of years); 2) current (for one year); 3) operational (for a month, a week, a separate training session).

To forward planning documents include curriculum, training program, long-term team training plan, long-term individual athlete training plan.

Syllabus determines the main direction and duration of educational work for a particular contingent of students. It provides for the sequence of passing the material, the content of the main sections, the amount of hours for each section, the duration of each lesson. As a rule, the curriculum is divided into two main sections: theoretical and practical.

Training program is compiled on the basis of the curriculum and determines the amount of knowledge, skills and abilities that should be mastered by students.

This document reveals the most appropriate forms and methods of pedagogical work, gives the main content of educational material on theory and practice for a certain contingent of students (Youth Sports School, SDYUSSHOR, sections of teams physical education and etc.).

The program usually consists of the following sections:

1) an explanatory note;

2) presentation of program material;

3) control standards and training requirements;

Long-term (perspective) plan for the preparation of athletes(team and individual). It is compiled for various periods depending on the age, level of preparedness of athletes, their sports experience. For younger athletes, it is advisable to draw up group long-term plans for 2-3 years. For qualified athletes, it is necessary to develop both group and individual plans for 4 and even 8 years.

The long-term plan should include only the main indicators (without excessive detail), based on which it would be possible to correctly draw up annual plans.

Main content perspective plan preparation of a sports shift, teams includes the following sections:

1) a brief description of those involved (athlete, team);

2) the purpose of long-term training, the main tasks by year;

3) the structure of the multi-year cycle and the timing of its macrocycles;

4) the main focus of the training process over the years of a multi-year cycle;

5) the main competitions and the main starts of the individual calendar, the planned results in each year;

6) control sports and technical indicators (standards) by years;

7) the total number of training days, classes, days of competition and rest by years of training;

8) general and specific parameters of the training load;

9) the system and timing of comprehensive monitoring, including clinical examinations;

10) schedule of training camps and places of employment.

In the process of building sports training, the integrity of the training process is ensured on the basis of a certain structure, which is a relatively stable order of combining components (subsystems, sides and individual links), their regular relationship with each other and the overall sequence. The structure of the training is characterized by:

1) the order of interconnection of the training content elements (means, methods of general and special physical, tactical and technical training, etc.);
2) the necessary ratio of the parameters of the training load (its quantitative and qualitative characteristics of volume and intensity);
3) a certain sequence of different parts of the training process (separate classes and their parts, stages, periods, cycles), representing the phases or stages of this process, during which the training process undergoes regular changes.

The structure of the training is characterized, in particular:

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

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

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

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

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

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

1. A unified pedagogical system that ensures the rational continuity of tasks, means, methods, organizational forms of training for all age groups. The main criterion for the effectiveness of long-term training of Boxers is the highest sports result achieved within the optimal age limits for this sport.
2. The effectiveness of long-term training is the highest sports result achieved within the optimal age limits for this sport (Boxing).
3. Target orientation in relation to the highest sportsmanship in the process of preparation for all age groups.
4. Optimal ratio (proportionality) of various aspects of an athlete's preparedness in the process of many years of training with boxers.
5. A steady increase in the amount of funds for general and special training, the ratio between which is gradually changing. From year to year, the share of the volume of special training means in relation to the total volume of the training load increases and, accordingly, the share of general training decreases.
6. Progressive increase in the volume and intensity of training and competitive loads. Each period of the next annual cycle should begin and end at a higher level of training loads compared to the corresponding periods of the previous annual cycle.
7. Strict adherence to gradualness in the process of using training and competitive loads, especially in classes with children, adolescents, since comprehensive preparedness is steadily increasing only if training and competitive loads at all stages of a long-term process fully correspond to its biological age and individual capabilities athlete.
8. Simultaneous upbringing of the physical qualities of athletes at all stages of long-term training and the predominant development of individual qualities in age periods that are most favorable for this. In school years, there are opportunities for the development of all physical qualities, if an effective pedagogical influence is provided, which, however, should not fundamentally change the patterns of age development of certain aspects of a person's motor function.

Table 1 approximate sensitive (sensitive) periods of development of height and weight indicators and physical qualities of school-age children are shown.

Height-weight indicators physical qualities	Age, years
indicators and physical quality


Strength maximum
Rapidity
Speed-strength qualities
Endurance (aerobic capacity)
speed endurance
Anaerobic 1 possibilities
Flexibility
Coordinating ability

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

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

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

19.1. Sports training as a long-term process

and its structure

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

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

The structure of the training is characterized, in particular:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Versatile training with a relatively small amount of special exercises is more promising for subsequent sports improvement than highly specialized training.

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

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

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

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

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

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

19.2. Building a workout in small cycles (microcycles)

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

External signs of the microcycle are:

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

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

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

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

"3 Zh.K. Kholodov 385

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

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

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

Control and preparatory microcycles divided into specially preparatory and model.

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

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

These two types of control-preparatory microcycles are used at the final stages of the preparatory and competitive periods.

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

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

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

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

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

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

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

19.3. Building a workout in medium cycles (mesocycles)

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

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

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

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

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

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

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

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

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

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

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

390

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

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

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

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

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

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

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

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

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

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

further improvement of physical fitness and technical and tactical skills;

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

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

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

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

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

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

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

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

Sep 30, 2015 Sep 18, 2017 by vaulter

The purpose of sports training

The goal is to achieve the highest possible level of technical-tactical, physical and mental fitness for a given individual, due to the specifics of the sport and the requirements for achieving the highest possible results in competitive activity.

The main tasks of sports training

mastering the technique and tactics of the chosen sport;
ensuring the necessary level of development of motor qualities, the capabilities of the functional systems of the body that carry the main load in this sport;
education of proper moral and volitional qualities;
ensuring the necessary level of special mental preparedness;
acquisition of theoretical knowledge and practical experience necessary for successful training and competitive activities;
complex improvement and manifestation in the competitive activity of various aspects of the preparedness of an athlete.

These tasks in the most general view determine the main aspects (directions) of sports training, which have independent features: technical, tactical, physical, psychological and integral. From the content of each of these parties, specific training tasks follow.

In area technical improvement such tasks are: creating the necessary ideas about sports equipment, mastering the necessary skills and abilities, improving sports equipment by changing its dynamic and kinematic parameters, as well as mastering new techniques and elements, ensuring the variability of sports equipment, its adequacy to the conditions of competitive activity and the functional capabilities of the athlete , ensuring the stability of the main characteristics of technology to the action of confounding factors.

Tactical Improvement involves an analysis of the features of the upcoming competitions, the composition of rivals and the development of optimal tactics for the upcoming competitions. At the same time, it is necessary to constantly improve the tactical schemes most acceptable for a particular athlete, to work out the best options in training conditions by modeling the features of the upcoming competitions, the functional state of the athlete, characteristic of competitive activity. It is also necessary to ensure the variability of tactical decisions depending on the situations that have arisen, to acquire special knowledge in the field of technology and tactics of sports.

In progress physical training an athlete needs to increase the level of capabilities of functional systems that provide a high level of general and special fitness, develop motor qualities - strength, speed, endurance, flexibility, coordination abilities, as well as the ability to manifest physical qualities in competitive activities, their "conjugate" improvement and manifestation .

In progress psychological preparation the moral-volitional qualities and special mental functions of an athlete, the ability to manage their mental state during training and competitive activities are brought up and improved.

A separate group of tasks is associated with integration, i.e., combining qualities, abilities, skills, accumulated knowledge and experience into a single whole, mainly related to various aspects of preparedness, which is achieved in the process integral training.

The division of the training process into relatively independent aspects (technical, tactical, physical, psychological, integral) streamlines ideas about the components of sportsmanship, allows to some extent to systematize the means and methods of their improvement, the system of control and management of the process of sports improvement.

At the same time, in training and, especially, competitive activity, none of these aspects is manifested in isolation; they are combined into a complex complex aimed at achieving the highest sports performance(Platonov, 1997). The degree of inclusion of various elements in such a complex, their interrelation and interaction are determined by the patterns of formation of functional systems (Anokhin, 1975), aimed at the final result, specific for each sport and component of training or competitive activity.

It should be borne in mind that each of the sides of preparedness depends on the degree of perfection of its other sides, is determined by them and determines their level. For example, the technical improvement of an athlete depends on the level of development of various motor qualities - strength, speed, flexibility, coordination abilities.

The level of manifestation of motor qualities, in particular endurance, is closely related to the efficiency of technology, the level of mental stability to overcome fatigue, the ability to implement a rational tactical scheme of competitive struggle in difficult conditions. On the other hand, tactical readiness is connected not only with the ability of an athlete to perceive and quickly process information, the ability to draw up a rational tactical plan and find effective ways to solve motor problems depending on the situation, but is also determined by the level of technical skill, functional readiness, courage, determination. , purposefulness, etc.

The tasks arising in the process of sports training are specified in relation to homogeneous groups of athletes, teams, individual athletes, taking into account the stage of long-term training, type of training, level of sportsmanship, health status, preparedness and other reasons.

Means of sports training– various physical exercise directly or indirectly affecting the improvement of the skills of athletes. The composition of sports training means is formed taking into account the characteristics of a particular sport, which is the subject of sports specialization.

Physical exercise

Means of sports training - physical exercise- can be conditional divided into four groups: general preparatory, auxiliary, special preparatory, competitive.

To general preparatory include exercises that serve the comprehensive functional development of the athlete's body. They can both correspond to the features of the chosen sport, and be in a certain contradiction with them (when solving the problems of comprehensive and harmonious physical education).

Auxiliary(semi-special) exercises involve motor actions that create a special foundation for subsequent improvement in one or another sports activities.

Special preparatory exercises occupy a central place in the training system of qualified athletes and cover a range of means, including elements of competitive activity and actions close to them in form, structure, as well as in the nature of the manifested qualities and the activity of the functional systems of the body.

Competitive exercises involve the implementation of a complex motor actions, which are the subject of sports specialization, in accordance with existing rules competitions. Competitive exercises are characterized by a number of features. Firstly, when they are carried out, high and record results are achieved; the limiting level of the athlete's adaptive capabilities is determined, which he achieves as a result of the use of general preparatory, auxiliary and special preparatory exercises in his training. Secondly, competitive exercises themselves can be considered as the most convenient and objective visual models of an athlete's reserve capabilities (Laputin, 1986).

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

Sports training methods

Under the methods of sports training, one should understand the methods of work of a coach and an athlete, with the help of which the mastery of knowledge, skills and abilities is achieved, the necessary qualities are developed, and a worldview is formed.

For practical purposes, all methods are conditionally divided into three groups:

verbal;
visual;
practical.

In the process of sports training, all these methods are used in various combinations. Each method is not used in a standard way, but is constantly adapted to specific requirements due to the characteristics of sports training. When choosing methods, one should ensure that they strictly comply with the tasks set, general didactic principles, as well as special principles of sports training, age and gender characteristics of athletes, their qualifications and preparedness. In sports, where a special place is given to communication with practice, and also due to the specific features of sports activities, the main role is given to practical methods.

To verbal methods used in sports training include storytelling, explanation, lecture, conversation, analysis and discussion. These forms are most often used in a laconic form, especially in the preparation of qualified athletes, which is facilitated by special terminology, a combination of verbal and visual methods. The effectiveness of the training process largely depends on the skillful use of instructions and commands, comments, verbal assessments and explanations.

Visual Methods, used in sports practice, are diverse and largely determine the effectiveness of the training process. First of all, they should include the methodologically correct demonstration of individual exercises and their elements, which is usually carried out by a coach or a qualified athlete.

Widely used in sports practice aids demonstrations - educational films, videos, layouts of playgrounds and fields for demonstrating tactical schemes, electronic games. Orientation methods are also widely used. Here one should distinguish both the simplest landmarks that limit the direction of movement, the distance covered, etc., and more complex ones - light, sound and mechanical leading devices, including those with program control and feedback. These devices allow the athlete to obtain information about the tempo-rhythmic, spatial and dynamic characteristics of movements, and sometimes provide not only information about the movements and their results, but also forced correction.

Practical exercise methods:

1) methods, mainly aimed at the development of sports equipment, i.e., on the formation of motor skills and abilities characteristic of the chosen sport;

2) methods, mainly aimed at the development of motor qualities.

It should be taken into account that the development of sports equipment almost always involves the simultaneous mastery of the tactics of applying techniques and actions in competitive conditions. This is especially true for martial arts, sports games, cycling, skiing, in which the mastery of one or another technique (for example, a technique in wrestling or basketball) necessarily involves the study of the tactics of applying this technique in competition conditions.

Wide arsenal and variety physical activity, characteristic of the second group of methods, develop not only physical qualities, but also improve technical and tactical skills, mental qualities. Both groups of methods are closely interrelated, are used in inseparable unity and together provide an effective solution to the problems of sports training.

Methods aimed primarily at the development of sports equipment

It is necessary to highlight the methods of learning the exercise as a whole and in parts. The learning of movement as a whole is carried out during the development of relatively simple exercises, as well as complex movements, the division of which into parts is impossible. However, when mastering a holistic movement, the attention of those involved is consistently focused on the rational implementation of individual elements of a holistic motor act.

When learning more or less complex movements that can be divided into relatively independent parts, the development of sports equipment is carried out in parts. In the future, the integral implementation of motor actions will lead to the integration into a single whole of the previously mastered components of a complex exercise.

When using the methods of mastering movements, both in general and in parts, a large role is given to leading and imitation exercises. Lead-up exercises serve to facilitate the mastering of sports techniques through the systematic mastering of simpler motor actions that ensure the implementation of the main movement. This is due to the related coordination structure of the leading and basic exercises. So, in the training of a runner, running with a high raising of the hip, running with shin whipping, mincing running, jumping running, etc. are used as lead-up exercises.

Each of these exercises is leading to running and contributes to a more effective development of its individual elements: effective repulsion, high hip extension, reduction of support time, improvement of coordination in the activity of antagonist muscles, etc.

In simulation exercises, the general structure of the main exercises is preserved, however, when they are performed, conditions are provided that facilitate the mastery of motor actions. As simulation exercises, pedaling on a bicycle ergometer can be used - for cyclists, imitation of swimming movements - for swimmers, work on rowing machine- for rowers, etc. Imitation exercises are widely used in improving the technical skills of both beginners and athletes of various qualifications. They not only allow you to create an idea of the technique sports exercise and facilitate the process of its assimilation, contribute to setting up the optimal coordination structure of movements immediately before the competition, but also provide effective coordination between motor and vegetative functions, increase the efficiency of the functional potential realization in a competitive exercise (Dyachkov, 1972; Shapkova, 1982).

The effectiveness of methods aimed at mastering sports techniques depends to a decisive extent on the number, complexity and combination of the exercises used. When mastering movements, especially complex ones in terms of coordination, it is very important to choose a set of exercises united by a common program, starting positions, preparatory and basic actions, and differing only in coordination complexity. At the same time, the development of each complex technical reception involves the presence of a large number of exercises of varying complexity, linked into a single didactic chain. In the case of a rational selection and distribution of exercises in this chain, it is possible to ensure a systematic process of mastering sports equipment with a wide use of the possibilities of positive transfer of motor skills, in which the development of a new exercise is based on a wide foundation of prerequisite skills and abilities (Gaverdovsky, 1991, Matveev, 2001).

The effectiveness of teaching methods is directly related to the selection of exercises based on their structural relationships and their corresponding medical techniques. As the main techniques developed on the material of one of the most technically complex sports - gymnastics, the following are recommended:

inclusion - the introduction of a previously well-mastered movement into a new, motor action;
extrapolation - the complication of movement by quantitatively increasing the feature already included in the movement;
interpolation - mastering a new exercise on the basis of already mastered easier and more difficult exercises, when the formation of a skill intermediate in complexity is required.

Methods aimed primarily at the development of motor qualities

The most important indicators that determine the structure of practical methods of training is whether the exercise in the process of a single use this method continuous or given at intervals for rest, performed in a uniform (standard) or variable (variable) mode.

In the process of sports training, exercises are used within the framework of two main methods - continuous and interval.

continuous method characterized by a single continuous performance of training work; interval - provides for the implementation of exercises with regulated rest pauses. When using both methods, exercises can be performed both in uniform and in variable modes. Depending on the selection of exercises and the peculiarities of their application, training can be of a generalized (integral) and selective (primary) character.

With a generalized impact, a parallel (complex) improvement of various qualities is carried out, which determine the level of preparedness of an athlete, and with a selective one - the predominant development of individual qualities.

With a uniform mode of using any of the methods, the intensity of work is constant, with a variable - varying. The intensity of work from exercise to exercise can increase (progressive variant) or change repeatedly (variable variant).

Continuous training method, used in conditions of uniform work, it is mainly used to increase aerobic capacity, develop special endurance for work of medium and long duration. Examples include rowing at distances of 5,000 and 10,000 m at a constant speed at a heart rate of 145-160 bpm -1, running at distances of 10,000 and 20,000 m at the same heart rate. These exercises will help increase the aerobic performance of athletes, develop their endurance to long work, increasing its efficiency.

Possibilities continuous method training in conditions of variable work is much more diverse. Depending on the duration of the parts of the exercise performed with greater or lesser intensity, the features of their combination, the intensity of work when performing individual parts, it is possible to achieve a predominant effect on the athlete's body in the direction of increasing speed capabilities, developing various types of endurance, improving private abilities that determine the level of sports achievements in various sports.

In the case of using a varying variant, parts of the exercise performed at different intensities or with different intensities and varying durations can alternate. For example, when skating a distance of 8000 m (20 laps of 400 m), one lap is run with a result of 45 s, the next one is free, at an arbitrary speed. Such work will contribute to the development of special endurance, the formation of competitive technique, and an increase in aerobic-anaerobic capabilities.

The progressive variant is associated with an increase in the intensity of work as the exercise is performed, and the descending variant is associated with its decrease. So, swimming a distance of 500 m (the first hundred-meter segment, which swims in 64 seconds, and each subsequent one - 2 seconds faster, i.e., in 62, 60, 58 and 56 seconds) is an example of a progressive option; skiing 20 km (4 laps of 5 km) with results of 20, 21, 22 and 23 minutes respectively - an example of a downward variant.

interval training method, which implies uniform performance of work, is widely used in the practice of sports training. Performing a series of exercises of the same duration with a constant intensity and strictly regulated pauses is typical for this method. Examples include typical series aimed at developing special endurance: 10 x 400 m - in running and skating, 10 x 1000 m - in rowing, etc. An example of a varying variant can serve as a series for developing sprint qualities in running: Zx 60 m s maximum speed, rest - 3-5 minutes; 30 m from the move at maximum speed, slow run- 200 m.

An example of a progressive variant is complexes that involve successive passage of segments of increasing length (running a series of 400 m + 800 m + 1200 m + 1600 m 4-2000 m) or a stable length with increasing speed (swimming a distance of 200 m 6 times with results of 2 min 14 s, 2.12, 2.10, 2.08, 2.06, 2.04). The descending variant assumes the opposite combination: sequential performance of exercises of decreasing length or performance of exercises of the same duration with a gradual decrease in their intensity.

In one complex, progressive and descending variants can also be combined. As an example, a complex widely used for the development of special endurance in swimming at a distance of 1500 m can be presented: 600 m, rest 30-40 s; 400 m, rest 20-30 s; 200 m, rest 15 s; 100 m, rest 10 s; 50 m, rest 5 s; 50 m (speed 85-90% of the maximum available on the corresponding section). In this case, from one repetition to another, the swimming speed steadily increases and the length of the segments decreases.

Performing exercises using the interval method can be continuous (for example, 10x800 m - running, 6 x 5 km - in skiing etc.) or serial 6 x (4 x 50 m) - in swimming, etc.

As independent practical methods, it is also customary to single out gaming and competitive methods. game method provides for the performance of motor actions in the conditions of the game, within the limits of its characteristic rules, the arsenal of technical and tactical techniques and situations. The use of the game method provides a high emotionality of classes and is associated with solving problems in constantly changing situations, effectively in the presence of a variety of technical and tactical and psychological tasks that arise during the game. These features of gaming activity require initiative, courage, perseverance and independence from those involved, the ability to manage their emotions and subordinate personal interests to the interests of the team, the manifestation of high coordination abilities, quick response, quick thinking, the use of original and unexpected technical and tactical solutions for opponents. All this predetermines the effectiveness of the game method for solving problems related to various aspects of the athlete's training. However, the effectiveness of the game method is not limited to solving problems related to increasing the level of preparedness of athletes. Equally important is its role as a means of active recreation, switching those involved in a different type. motor activity in order to accelerate and increase the efficiency of adaptation and recovery processes, maintain the previously achieved level of preparedness.

Competitive Method involves a specially organized competitive activity, which in this case acts as the best way to improve the effectiveness of the training process. The use of this method is associated with exceptionally high requirements for the technical-tactical, physical and psychological capabilities of an athlete, causes profound changes in the activity of the most important systems of the body and thereby stimulates adaptation processes, provides an integral improvement of various aspects of the athlete's preparedness.

When using the competitive method, the conditions for conducting competitions should be widely varied in order to bring them as close as possible to the requirements that are most conducive to solving the tasks set. Competitions can be held in difficult or light conditions in relation to those that are typical for official competitions.

Examples of complicating competition conditions include the following:

holding a competition in the middle mountains, in a hot climate, under bad weather conditions;
competitions in sports games on smaller fields and grounds, with a larger number of players in the opposing team;
conducting a series of bouts (in wrestling) or fights (in boxing) with relatively short pauses against several opponents;
competitions in games and martial arts with "uncomfortable" opponents who use unusual technical and tactical schemes of wrestling;
the use of weighted projectiles during competitions (in hammer throwing, shot put), restrictions on respiratory cycles in cyclic sports.

Facilitation of the conditions of the competition can be provided:

planning competitions at shorter distances in cyclical events, reducing the duration of fights, fights - in martial arts;
simplification of the competitive program - in complex coordination types;
the use of lightweight projectiles - in throwing, a decrease in the height of the net - in volleyball, the mass of balls - in water polo and football;
the use of a “handicap”, in which a weaker participant is given a certain advantage - he starts a little earlier - in cyclical events, gains an advantage in abandoned pucks or balls - in sports games, etc.

The material is taken from the book by V.N. Platonov "The system of training athletes in Olympic sports"