The main specific means of sports training are exercises - competitive, specially preparatory and general preparatory.

Competitive Exercises are holistic motor actions (or a totality of motor actions), which are a means of competitive struggle in a favorite sport and are carried out whenever possible in accordance with the rules of the competition as elected sport. For example, in weightlifting - separate exercises of the federal of the rod (jerk, push); In sports swimming - swimming certain distances with sports styles (crown on chest, butterfly, breast, crawl on the back). The concept of "competitive exercise" is identical to the sport.

Especially prepared Exercises are exercises that are similar to competitive exercises on the structure of motion, rhythmic, temporary and other characteristics. For example, for an athlette-runner it will be running segments of the selected distance; For playing - gaming actions and combinations. Another example is the exercises close in shape to the competitive effect: skiers riders - exercises on the rollers; Gymnasts - exercises on a trampoline, etc.

Depending on the direction training activitiesEspecially preparatory exercises are divided into supply (for the development of form, techniques of movements) and developing (for the development of force, endurance, flexibility and other physical qualities) exercise. Specially preparatory exercises include imitation exercises that most complies with the coordination structure with the nature of the competitive exercise.

Common preparation Exercises are mainly tools. general training Athlete. To this end, a wide variety of community exercises can be used, exercises from related sports.

In addition to training exercises in sports training, natural and health facilities are widely used: water and air treatments, training classes in various weather conditions, in terms of middle mountains and high mountains. They are used to increase the body's stability to the effect of cooling, warming, disadvantage of oxygen, i.e., to harde and strengthen the health of the athlete.

1.4. Organization and structure of a separate training session

The initial holistic element that combines the elements of a sports training in a certain order is the structure of a separate training session (urgent and angrim nature). Separate training session has typical parts: preparatory (obtained in sports practice the name "warm-up"), the main and final. The content of the individual training session is determined by the directional of the solved motor problems. For sports practice, the many basic tasks scheduled for a separate occupation are not typical. Increased complexity of sports improvement requirements obliges to control efforts in each individual lesson on a relatively small circle of tasks. Often, the main content of the training session can be only one type of motor activity, such as cross-moving jogging. The preparatory and final part of the occupation in this case is also built to a large extent on the content of running. With a more diverse content of classes, its structure is complicated, first of all, in the main part, where the order of the combination of various exercises, alternation of loads and recreation becomes more complex. Nevertheless, the structure of the training session in sports is usually more monolithic than in other forms of physical education.

Preparatory part of training session or workout. Any physical training should begin with a warm-up. It is a tough and necessary condition for the methodology of classes, and it is quite explained. Physiological prerequisite contributing to improving muscular activity During exercise, there should be a certain degree of excitability of the central nervous system, somatic and vegetative nerve systems. This body's condition can be achieved primarily with preparatory, warm-up exercises.

The physiological effect of the workout is due to the fact that the vegetative organs and human systems have a certain inertia and are not immediately beginning to act at the functional level, which is required for high-quality engineering activities.

The essence of the warm-up is to increase the mobility of the vegetative organs and human systems and the excitability of nerve processes. Preliminary muscle work helps to accelerate the physicochemical metabolic processes of metabolism, namely in the very skeletal muscles, which is reflected in the increase in the internal temperature facilitating chemical reactions.

In the process of workout, efficiency increases gradually, about the level required during the main work. In other words, the warm-up solves the task of strengthening the activities of the body and its individual systems to ensure the conclusion on the necessary level of performance. It causes a new installation in the operation of the internal organs, strengthens the activity of the respiratory system, expressed in the change in the frequency and depth of breathing, which, in turn, leads to an increase in pulmonary ventilation and gas exchange, increases the activity of the circulatory system, increases the metabolism of substances in the muscles of the musculoskeletal system . All these changes lead to a smooth transition of the organism on the state of rest to the readiness to transfer a certain physical exertion.

In addition, competently spent warm-up gives another positive result: the risk of injury is reduced during the performance of the main physical activity. The warm-up is accompanied by an increase in skin temperature and body, and at the same time the viscosity of the muscles decreases, i.e. their inner friction, the elasticity of bundles and tendons increases, which is a positive factor for preventing injuries. In addition, during the workout, the optimal level of excitability is achieved by those central and peripheral systems and links of the motor apparatus, which are necessary for performing the upcoming exercise.

There is a lawsager question: how to properly build an introductory part of the training session or a representing workout to competitions?

Most research on workout issues and practical trainers are suggested that the warm-up must consist of two interrelated parts - general and special.

The task of the first part of the warm-up is to increase the functionality of the body as a whole to a higher level of performance. At the same time, there is a kind of "warming up" of the body. Therefore, it can be almost similar in all sports and consist of walking, slow run, a complex of general array exercises. The optimal time of the cyclic part of the workout is 10-15 minutes. Gymnastic movements must be made up in the form of a set of consistently performed exercises of different orientation.

The sequence of all sorts of movements is physiologically justified, starting from the upper parts of the body and ending with the bottom:

1. Tilt, turns, circular head movements.

2. Flexing and extension, circular movements, consistently performed by hand, elbow and shoulder joints.

3. Tilt, turns, circular driving torso.

4. Flip movies, squats, lunges.

Each exercise should be started at a slow pace and with a small amplitude of movements with a gradual increase. After that, or such a complex, you can start a special part of the warm-up.

A special part of the warm-up must be closely related to the specialization of the chosen sport. Its task is to establish the most optimal relationship between the structure of the upcoming movement and the activities of the CNS. Here is the main "setting" of the body for the upcoming work. Exercises used in a special part of the warm-up should be as close as possible to the main training or competitive.

The main part of the training session Provides solving problems for teaching engineering equipment and education of physical and personal qualities.

Training classes aimed at raising the level physical preparedness built on the basis of using a variety exercise - Outlooking, sports, reflecting the specifics of a selected sport, exercises from other sports. Various training methods are used: uniform, repeated, interval, circular, competitive and game. The volume and intensity of the applicable overall, special preparatory, competitive exercises; The number of repetitions, series, character and duration of rest are selected taking into account gender, age, health, level of preparedness, psychophysical state, conditions of classes.

Training classes aimed at technical preparednessDifferent with not high motor (motor) exercise density. The content of such classes is the development of the foundations, details of the technique, the learning of new movements, the improvement of the technique of previously intended motor actions.

In sports training, the most common mixed (Integrated) Training classes aimed at solving the tasks of teaching techniques, education of physical and personal qualities, control over the level of physical fitness.

Final part of training sessions Designed for a gradual reduction of the load and, accordingly, the restoration of the body. To this end, they use low-intensive running, walking, breathing exercises and stretching and relaxation exercises. It is good to finish training with water treatments.

Sport training equipment

Main specific means of sports training.

The main specific means of sports training in sports, characterized by active motor activities are exercise.

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

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

A number of competitive exercises are characterized relatively narrowly and limited to the motor composition of actions. it cyclic disciplines (athletics running; walking; ski, cycling racing; running on skating; swimming; rowing, etc.); acyclic (heavy athletics, shooting, martial arts, etc.) and mixed exercises (athletics jumping, throwing, etc.) By the nature of the impact on the main physical qualities, these exercises can be divided into high-speed-force and requiring the preferential manifestation of endurance, as well as complex-in-law on A wide range of physical abilities, which include sports games and sports martial arts (wrestling, boxing, fencing). In these types of competitive exercises, a comprehensive manifestation of the main physical qualities It occurs in a constant and sudden change of situation and forms of movements.

There are also complexes regarding independent competitive exercises representing special types of sports-books and all-around. They may include both competitively homogeneous exercises (speed sports), and completely dissimilar (modern pentathlon, and athletic all-around, ski federal, etc.). At the same time, there is a large group of Competitive exercises of a multi-risk nature with constantly changing content (gymnastics, figure skating, jumping in water, etc.).

Along with the above complexes of competitive exercises in the process of sports training, their training formswhich, according to the individual features of the implementation mode, may differ from both competitive, because Aims to solve training tasks and can be more weighted or lightweight forms of these exercises.

The proportion of elected competitive exercises in most sports except sports games is small, because They are presented to the body athlete very high demands.

Specially preparatory exercisesincludes elements of competitive actions, their connections and variations, as well as movements and actions that are essentially similar to them in the form or nature of manifested abilities. The meaning of any special preparatory exercise is to speed up and improve the preparation process in a competitive exercise. That is why they are specific in each case, and therefore relatively limited by volume.

The concept of "special preparatory exercises" is collective, as it combines a whole group of exercises:

1) Leaving exercises - motor actions that facilitate the development of the main physical exercise due to the content of some movements in them similar to the external features and the nature of neuromuscular stresses (for example, the transition of the legs from the stop lying to the stop standing bending the legs, apart is the supply exercise for mastering jump leg apart through goat long);

2) Preparatory exercises - Motor actions that promote the development of those motor qualities that are necessary to successfully explore the main physical exercise (for example, pull-up will serve as a preparatory exercise for studying the lasagna by rope).

3) Exercises in the form of individual parts of the competitive exercise (elements of a competitive combination - gymnasts, segments competitive Distance - Runners, swimmers, game combinations - football players, volleyball players, etc.);

4) imitation. Creating, approximately recreating a competitive exercise (running on roller skates - for skating);

5) Exercises from adjacent sports exercises (flip of acrobatics - for jumper into water).

The choice of special preparatory exercises depends on the tasks of the training process. For example, when mastering a new motor action, summarizing exercises are widely used, and to maintain the required level of training in the off-season - imitation exercises.

General Manufacturing Exercisesare predominantly means of general training athlete. Common-manufacturing exercises do not have a direct connection with competitive and intended to expand the stock of motor skills and the qualities of an athlete, to increase its common training. The volume of general preparation exercises theoretically has no limits. However, in a particular training process, a relatively limited number is used. This is explained by the fact that in the face of deep specialization and shortage of training time, an athlete takes only those general preparation exercises that somehow contribute to his specialization.

When choosing general-breeding exercises, the following requirements are usually followed: the overall physical training of an athlete must include in the early stages of the sports path, allowing to effectively solve the tasks of the comprehensive physical development, and at the stages of in-depth specialization and sports improvement, to be a foundation for improving competitive skills and determining the sporty result of physical abilities.

Common goods and other means and methods used in sports training.

In a complex with a system of exercises, which is a specific basis for the training process, in sports training, many common-goal and special means and methods included in the athlete preparation system are used.

Funds and methods of verbal, visual and sensory correctional impact.As in every pedagogical process, the leading role in the sports training session belongs to the teacher-coach. To guide the training activities of the athlete, his training and education coach uses first metodically developed forms of speech communication, convictions, suggestions, explanations and management . It is well known that the role of the word as a pedagogical agent and the method is exceptionally large and multifaceted. With it, the coach affects actually on all parties to the activity of the athlete during the training process. These methods include instructors before performing tasks, accompanying explanations introduced in the course of exercises and in the intervals between them, instructions and teams, comments and verbal estimates of an incentive or corrective nature.

To ensure the necessary visibility and reliability of perceptions when setting, performing tasks and analyzing the actual results of their implementation, along with traditional means and methods of visual learning (natural show, demonstration of visual aids, etc.), specialized means and methods are used in modern sports practices. They are directed not only to the formation of visual perceptions, but also provide visibility in the broadest sense of the word (as a directed impact on all organs of the senses participating in traffic management) provide objective information on the parameters of the actions performed and contribute to correction in the course of execution. Thus, solving the tasks of technical, tactical and physical training, in particular, use:

- tools of the cocclic and video recorder demonstration(Demonstration of typical film films with the record of sports movements, the analysis of video recorders of the exercise, just performed by an athlete, etc.);

- methods and techniques of directional "Fulling" of movements associated with the use of special gym devices (for example, gymnastic simulators with a mechanical device defining the direction of rotation, pendulum simulators to feel the dynamics of force in the pushing of the kernel);

- means and methods of electoral demonstration, orientation and leading (Recreation of the spatial, time and rhythmic characteristics of movements using electronic and mechanical equipment, allowing you to perceive them visually, on rumor or tactile; Introduction to the action of subject and other landmarks into the environment; performing exercises for soundlore or Svetolid, etc.).

Ideasotor, autogenous and method-like methods. This specific group of methods constitutes special ways to use an athlete internal speech, figurative thinking, muscular and other sensual ideas to influence their mental and general condition, regulating it and the formation of operational readiness for the implementation of training or competitive exercises. This, in particular, ideomotor exercise (Mysterious reproduction of motor action with a concentration of attention to decisive phases before its actual implementation), emotional self-tuning for the upcoming action with the help of an internal monologue, self-approach And the like methods of self-confidence and self-organization.

The methods of psychoregulating workout are used before and after training sessions, but separate methods that are not associated with long-term relaxation (the state of the impressive relaxation) may occur during training sessions.

The main specific means of sports training in sports, characterized by active motor activities are exercise. The composition of these exercises in one way or another specializes in relation to the peculiarities of sports discipline chosen as an object of sports improvement.

Fighters of sports training can be divided into two groups of exercises:

Competitive

Auxiliary (special preparatory, general-brewing).

Competitive exercises - It is holistic motor actions (or a totality of motor actions), which are a means of conducting sports struggle and are carried out whenever possible in accordance with the rules of competitions as elected sport. They are divided into 2 groups:

1-Competitive Exercises

2-training forms of competitive exercises.

A number of self-competitive exercises are characterized by relatively narrow-directed and limited to the motor composition of actions. it cyclic disciplines (athletics running; walking; ski, cycling racing; running on skating; swimming; rowing, etc.); acyclic (weightlifting, shooting, martial arts, etc.) and mixed exercises (athletic jumping, throwing, etc.) by nature of the impact on the basic physical qualities, these exercises can be divided into speed-force and requiring advantageous manifestation of endurance, as well as complex-The younger on a wide range of physical abilities, which include sports games and sports martial arts (wrestling, boxing, fencing). In these types of competitive exercises, the integrated manifestation of basic physical qualities occurs in a constant and sudden change of the situation and forms of movements.

There are also complexes regarding independent competitive exercises representing special types of sports-books and all-around. They may include both competitively homogeneous exercises (speed sports), and completely dissimilar (modern pentathlon, and athletic all-around, ski federal, etc.). At the same time, there is a large group of Competitive exercises of a multi-risk nature with constantly changing content (gymnastics, figure skating, jumping into water, etc.).

Along with the above complexes of competitive exercises, in the process of sports training, their training forms are used, which, according to the individual characteristics of the performance, may differ from self-competitive, because applied to solving training tasks and can be more weighted or lightweight forms of these exercises. The proportion of competitive exercises in most sports with the exception of sports games is small, because They are presented to the body athlete very high demands.

TO auxiliary exercises include special preparatory and general preparatory.

Specially preparatory exercises (SPU)includes elements of competitive actions, their connections and variations, as well as movements and actions that are essentially similar to them in the form or nature of manifested abilities.

Thus, the runner's special preparatory exercises include, for example, running on segments of the chosen distances; Gymnasts have a similar role to perform elements and bonds of competitive combinations; Games have gaming actions and combinations (there may be the performance of individual blows, elements of gaming combinations, etc.). Special preparatory exercises are not identical to the elected competitive exercise. They are created and selected with such a calculation to ensure a more directed and differentiated impact on the improvement of physical abilities and the formation of the skills necessary athlete.

Depending on the predominacy, special preparatory exercises are divided into:

1. Submission, contributing to the development of the form, technique of movements;

2. Developing, aimed at raising physical qualities (forces, speed, endurance, etc.). This division, of course, conditionally, since the form and maintenance of motor actions is often closely interrelated.

Protective exercises (OK) are predominantly means of general training athlete. As such, a wide variety of exercises can be used - both approximately the features of their impact on specially preparatory, and significantly different from them (including those oppositely directed). The circle of these funds is theoretically implanious. Practically, it is limited to time, place of classes and other circumstances.

When choosing general-brewing exercises, the following requirements are usually observed: the general physical training of an athlete should include in the early stages of the sports path, allowing to effectively solve problems of comprehensive physical development, and at the stages of in-depth specialization and sports improvement, it is a foundation for improving competitive skills and determining the sports result of physical abilities :

- when typing nonspecific, i.e. total endurance -Mincing moderate intensity, ski crosses, swimming;

- when upbringing self-force abilities - exercises with a barbell borrowed from weightlifting, as well as exercises of sports and auxiliary gymnastics with various kinds of burdens and resistance;

- when raising the speed of movements and motor reaction - Spring exercises, training varieties of sports games and mobile games;

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

However, the coach should always remember that they must be able to express the features of sports specialization. Between different physical exercises are possible both positive and negative interactions caused by the laws of a positive and negative "transfer" of various physical qualities and motor skills.

Inclusion of general preparation exercises in training process Usually contributes to its overall efficiency in children. Children and adolescent organism is in constant development. Its bone-ligament apparatus is relatively non-vulnerable for extremely unilateral loads. Young athletes who perform large volumes of specialized loads are more susceptible to injuries than those who train with sufficient volumes of general preparations.

In the process of sports training, it should be borne in mind that the boundaries between the presented training funds in some extent are conditional. There are always exercises that occupy an intermediate position, combining signs of all three groups.

Lecture number 3.

Objective, Tasks, Means, Methods and Basic Principles of Sports Training

Plan

1. Objectives and tasks of sports training

2. Funds of sports training

3. Sports training methods

3. Basic principles of sports training

1. Objectives and tasks of sports training

The purpose of the sports training is to achieve the maximum possible level of technical and tactical, physical and mental preparedness, due to the specifics of the sport and the requirements of achieving the highest possible results in competitive activities.

The main tasks solved in the training process are as follows:

Development of equipment and tactics of a selected sport;

Ensuring the necessary level of development of motor qualities, the possibilities of the functional systems of the body carrying the main load in this sport;

Raising the necessary moral and volitional qualities;

Ensuring the necessary level of special mental preparedness;

The acquisition of theoretical knowledge and practical experience necessary for successful training and competitive activities;

Complex improvement and manifestation of various aspects of the preparedness of an athlete in competitive activities.

2. Funds of sports training

The means of sports training - a variety of exercise, directly or indirectly affecting the improvement of skill athletes. The composition of the sports training facilities is formed taking into account the features specific species Sports Sports Sports Specialization.

Means of sports training - exercise - can be conventionally divided into four groups:

General preparatory,

auxiliary

specially preparatory,

competitive.

It is generally prepared by exercises that serve the comprehensive functional development of the body of an athlete. They can both comply with the characteristics of the elected sport, and be with them in a certain contradiction (in solving problems of comprehensive and harmonious physical education).

For example,

General Preparatory exercises may include elements of sports gymnastics, acrobatics, sports games.

Auxiliary exercises suggest motor actions that create a special foundation for subsequent improvement in one way or another sports activities.

For example,

the auxiliary exercises can include funds that contribute to the increase in the maximum strength, forcefulness and flexibility when working in the hall, funds borrowed from other sports and aimed at raising aerobic capabilities - cross-moving jogging, skiing, rowing.

Special preparatory exercises occupy a central place in the training system of qualified athletes and cover the circle of funds that include elements of competitive activities, as well as actions close to them in shape, structure, as well as in the nature of the creative qualities and activities of the functional systems of the body.

For example,

for an athlete specializing in swimming, specially preparatory - swimming the distance segments by the main and additional ways of swimming, swimming with some hands or legs, with additional burkestures and braking devices, etc.

Competitive exercises suggest the implementation of a complex of motor actions that are the subject of sports specialization, in accordance with the existing rules of the competition.

For example, also, for an athlete specializing in swimming, a competitive exercise will swim in a basic or adjacent distance in accordance with the Rules of the Competition;

Such a division is very conditionally, the verge between the dedicated groups of fuzzy exercises, and, in fact, the means of both their form and structure and the characteristics of the impact on the body smoothly move from one group to another.

Fighters of sports training are also divided into directivity. At the same time, it is possible to allocate funds primarily associated with the improvement of various sides of the preparedness - technical, tactical, etc., as well as aimed at the development of individual motor qualities.

3. Sports training methods

Under the methods used in the sports training, it is necessary to understand the ways of work of the coach and an athlete, with which the knowledge, skills and skills are achieved, develop the necessary qualities, the worldview is developing.

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

Verbal

Visual I.

Practical.

When selecting methods, it should be ensured that they are strictly consistent with the tasks, generally didactic principles, as well as special sports training principles, age and sexual features of athletes, their qualifications and preparedness.

The verbal methods applied in sports training include a story, explanation, lecture, conversation, analysis and discussion. (in a complex with visual, i.e, for example, you can verify that you clearly show)

Visual methods used in sports practice are diverse and largely determine the effectiveness of the training process. These should primarily include the right exercise and their elements, which usually holds a coach or qualified athlete.

In sports practice, especially in last yearsThe auxiliary means of demonstration are widely used - training films, video recorders, layouts of playgrounds and fields for demonstrating tactical circuits, electronic games. Orientation methods are also widely used. It should be distinguished as the simplest landmarks that limit the direction of movements, overcome distance, etc., and more complex - light, sound and mechanical leading devices, including with software control and feedback. These devices allow an athlete to obtain information about the temperature, spatial and dynamic characteristics of movements, and sometimes to ensure not only information about the movements and their results, but also forced correction.

Methods of practical exercises can be conditionally divided into two main groups:

1) methods preferably aimed at the development of sports equipment, i.e., on the formation of motor skills and skills characteristic of a selected sport (for example, figure skating, jumping into water, acrobatics, sports and rhythmic gymnastics, martial arts, games);

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

1) Methods aimed at the development of sports equipment

It should be allocated for learning the exercise in general and in parts.

The arrangement of the movement as a whole is carried out when lesing relatively simple exercises, as well as complex movements, the separation of which is impossible on parts. However, in the development of a holistic movement, the attention involved in consistently focus on the rational execution of individual elements of a holistic motor act.

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

When using methods for mastering movements, both in general, and in parts, a large role is assigned to the supply and simulation exercises. Summarizing exercises are used to facilitate the development of sports equipment by planning the development of simpler motor actions that ensure the implementation of the main movement. This is due to the related coordination structure of the supply and main exercises. For example, in training the runner as the summarice exercises, running with a high lifting of the hip, running with swelling, seed running, run jumps, etc. Each of these exercises is summarizing towards running and contributes to a more efficient becoming of its individual elements: effective repulsion , high contribution of the hip, reduce the time of support, improving coordination in the activities of antagonist muscle and others.

In imitation exercises, the overall structure of the main exercises is maintained, however, when they are fulfilled, conditions are provided that facilitate the development of motor actions. Pedaling on a bicycle movement can be used as imitation exercises - for cyclists, imitation of swimming movements - for swimmers, work on the rowing simulator - for rowers, etc. Simulation exercises are very widely used in improving technical skills of both newcomers and athletes of various qualifications . They not only allow to create an idea of \u200b\u200bthe technique of sports exercise and facilitate the process of assimilation, to ensure the setting of the optimal coordination structure of movements immediately before the competition, but also ensure effective coordination between motor and vegetative functions, contribute to increasing the efficiency of the implementation, functional potential in the competitive exercise ( V. M. Dyachkov, 1972, L. V. Shapkov, 1981).

Methods aimed primarily on the development of motor qualities

The most important indicators defining the structure of practical training methods is whether the exercise has a continuous character in the process of one-time use of this method or is given at intervals for recreation, it is performed in a uniform (standard) or variable (varying) mode.

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Basics of sports training

Content

• Methods of sports training
• Sports and tactical training
• Physical training
• Mental preparation
• Training and Competitive Loads

Objectives and tasks of sports training

The term "training" comes from the English word TRAIPIPG, meaning exercise. For a long time, this value was invested in the concept of "sports training", understanding the re-performing exercise under this term in order to achieve the highest result.

Gradually, the content of the concept of "sports training" expanded and is now understood as a planned pedagogical process, including training athlete of sports equipment and tactics and the development of its physical abilities.

The goal of a sports training is to prepare for a sports competition aimed at achieving the highest possible athlete of the level of preparedness due to the specifics of competitive activities and guaranteeing the achievement of planned sports results.

In the process of sports workout, the following main tasks are solved:

1) mastering equipment and tactics of elected sports discipline;

2) improving the motor qualities and an increase in the possibilities of the body's functional systems that ensure the successful performance of the competitive exercise and the achievement of planned results;

raising the necessary moral and volitional qualities;

4) ensuring the necessary level of special mental preparedness;

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

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

The training is characterized by the degree of functional adaptation of the body to preventing training loads, which arises as a result of systematic physical exercises and contributes to improving human performance. The training is always focused on a specific type of specialization of an athlete in motor actions and is expressed in an elevated level of the functionality of its body, specific and overall performance, in the degree of perfection of sports skills and skills.

The athlete's training is usually divided into common and special. Special training is acquired due to the implementation of a specific type of muscle activity in a favorite sport. The total training is formed primarily under the influence of the exercise of the overall nature, which increase the functionality of organs and systems of the body of an athlete and strengthening its health.

Preparedness is a comprehensive result of physical training (degree of development of physical qualities); technical training (level of improving motor skills); tactical preparation (degree of development of tactical thinking); Mental training (level of improvement of moral and volitional qualities). Preparation may also relate to each individually from the above preparation types (physical, technical and mental preparedness).

Each part of the preparedness depends on the degree of perfection of its other parties, is determined by them and, in turn, affects their level. For example, the technical improvement of an athlete depends on the level of development of various motor quality - forces, speed, flexibility, coordination abilities. The level of manifestation of motor qualities, such as endurance, is closely related to the efficiency of technology, the level of mental stability to overcoming fatigue, the ability to implement the rational tactical scheme of competitive struggle in difficult conditions. We also note that tactical preparedness It is not only connected with the ability of an athlete to perceive and operational processing of information, with the ability to draw up a rational tactical plan and find effective ways to solve motor problems depending on the current situation, but also with the level of technical skills, physical fitness, courage, determination, purposefulness, etc.

Sports form is the highest degree of athlete's preparedness, characterized by its ability to simultaneously implement in competitive activities of various aspects of the preparedness (sports and technical, physical, tactical, mental).

Sport training equipment

The main specific means of sports training in sports, characterized by active motor activities are exercise. The composition of these exercises in one way or another specializes in relation to the peculiarities of sports discipline chosen as an object of sports improvement.

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

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

The proportion of elected competitive exercises in most sports, with the exception of sports games, is small, as they prevent very high demands to the body of an athlete.

Specially preparatory exercises include elements of competitive actions, their links and variations, as well as movements and actions that are significantly similar to them in the form or nature of manifested abilities. For example, to the number of specially preparatory exercises of the runner include running on segments of the chosen distance; Gymnasts have a similar role, the execution, elements and bonds of competitive combinations play; Games have gaming actions and combinations. Another example can be exercises, approximately recreating the form of competitive action (exercises on rollers from skiers, exercises on a trampoline in water and gymnasts, etc.). Specially preparatory includes in certain cases and exercises from related, related sports, aimed at improving the specific qualities necessary "in the discipline of specialization and manifested in the appropriate modes of work.

The composition of specially preparatory exercises in the decisive extent is determined by the specifics of the elected sports discipline. Exercises are created and selected with such a calculation to ensure a more directed and differentiated impact on the improvement of physical abilities and the formation of the skills necessary for the athlete (Fig. 30).

This is explained by the fact that often the multiple performing competitive exercises from a selected sport does not allow to improve the power, speed, endurance, mobility in the joints as it can be achieved with the help of special exercises. The reason for this primarily lies in the fact that very often the number of repetitions of competitive exercises in a holistic form cannot be done quite large mainly due to high nervous and physical stresses, which is especially important to take into account in individual sports.

Depending on the advantageous orientation, specially preparatory exercises are divided into subdigabilities that contribute to the development of the form, technique of movements, and developing physical qualities (forces, rapidness, endurance, etc.). This division, of course, conditionally, since the form and maintenance of motor actions is often closely interrelated.

Specially preparatory exercises include simulation exercises that are selected in such a way that the actions of an athlete may be more complied with the nature of the fulfillment and especially in the kinematics of chosen sports discipline.

Among the many special preparatory exercises, the coach should be able to not only select them to solve a specific task, but also create new parts, elements, ligaments of movements. These should be exercises similar to coordination, efforts, character, amplitude and other features with a competitive exercise. However, all means of training must be selected taking into account the individual characteristics of those involved. Some of them should continue to improve the strengths of the athlete, other funds must tighten the individual lagging technical actions or physical qualities.

Common-manufacturing exercises are predominantly means of general training athlete. As such, a wide variety of exercises can be used - both on the features of their impact on specially preparatory, and significantly different from them (including those oppositely directed).

The importance of general-brewing exercises in many sports, especially in training the younger athletes, is often underestimated. Separate specialists at all stages perennial training Increasingly increase the volume of special physical and reduce the volume of general physical training, which leads to the forcing the workout of young athletes.

The influence of general preparation exercises to increase the results is mediated. Specialized funds (competitive and specially preparatory exercises), on the one hand, have a more direct impact on improving results. On the other hand, it can be argued that the insufficient increase in the results or even the cessation of their growth at the stage of higher achievements, as well as increased injuries of the athlete due to the insufficient volume of general-breeding exercises in training and especially at its early stages.

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Fig.30. Special exercises Skier-rider

Exercises are performed with the goal:

a - increasing the power of the repulsion of the legs; b - increase the amplitude of movements with hands and legs; in the improvement of coordination of movements; r - increasing the power of repulsion by hand; D - conservation in the summer period coordination of movements and a sense of slip.

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

1) In the early stages of the sports path, the overall physical training of an athlete should include funds that make it possible to effectively solve problems of comprehensive physical development;

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

when typing nonspecific, i.e. common, endurance long-term running moderate intensity, ski crosses, swimming;

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

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

when raising coordination abilities - elements of sports gymnastics, acrobatics, games with high demands for coordination of movements.

However, it must be remembered that the general preparation exercises should at the same time to express the features of sports specialization. Between different physical exercises are possible both positive and negative interactions caused by the laws of a positive and negative "transfer" of various physical qualities and motor skills.

Already for one reason, the means of general physical training cannot be the same for various sports disciplines. Along with some similarity, the composition of these funds in each particular case should have its own specifics. This also applies to their selection, and the places they occupy in the structure of the training process.

The inclusion of general-brewing exercises in the training process usually contributes to its overall efficiency.

Methods of sports training

in sports training, under the term, the method should be understood as the method of applying the fixed means of training and the totality of receptions and the rules of activity of the athlete and coach.

In the process of sports training, two large groups of methods are used:

1) CommonTramed, including verbal and visual methods;

2) Practical, including a method of strictly regulated exercise, gaming and competitive methods.

The verbal methods used in sports training include a story, explanation, conversation, analysis, discussion, etc. They are most often used in concise form, especially in the process of training qualified athletes, which contributes to special terminology, combining verbal methods with visual. The effectiveness of the training process is largely! Depends on the skillful use of instructions, teams, comments, verbal estimates and explanations.

The visual methods used in sports practice include:

1) the correct way to show individual exercises and their elements, which usually holds a coach or qualified athlete;

2) Demonstration of educational films, video recordings of motor actions engaged, tactical circuits on layouts of playgrounds and fields, etc.;

3) the use of the simplest landmarks that limit the direction of movements, overcome the distance, etc.;

4) the use of light, sound and mechanical leading devices, including with software control and feedback. These devices allow the athlete to receive information about the temporithm, spatial and dynamic characteristics of movements, and sometimes to ensure not only information about the movements and their results, but also forced motion correction.

Methods of strictly regulated exercise include methods, mainly aimed at the development of sports equipment, and methods aimed primarily to educating physical qualities.

Among the methods aimed primarily to the development of sports equipment, the methods of learning exercises in general (integrity-structural) and in parts (disseminated-structural) are distinguished. The arrangement of the movement as a whole is carried out when lesing relatively simple exercises, as well as complex movements, the separation of which is impossible on parts. However, in the development of a holistic movement, the attention of athletes emphasize consistently on the rational execution of individual elements of a holistic motor act.

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

When using holely-structural and disseminated-constructive methods, a large role is assigned to the supply and simulation exercises. In imitation exercises, the overall structure of the main exercises is maintained, however, when they are fulfilled, conditions are provided that facilitate the development of motor actions.

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

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

Continuous training methods used in uniform and variable conditions are mainly used to increase aerobic capabilities, raising special endurance to the operation of medium and large duration. As an example, we can bring the rowing on distances 5000 and 10,000 m with a constant JII variable speed, running at distances 5000 and 10,000 m both with uniform and variable intensity. These exercises will contribute, as a rule, to increase the aerobic performance of athletes, the development of their endurance to long-term work, an increase in its economy.

The possibilities of continuous training methods in conditions of variable work is much more diverse. Depending on the duration of the parts of the exercises performed with a greater or smaller intensity, the characteristics of their combination, the intensity of work during the implementation of individual parts, one can achieve a preferential impact on the body of an athlete towards improving high-speed capabilities, the development of various components of stamina, improving the special abilities that determine the level of sports Achievements B. different types Sports.

In the case of the application of the varying option, parts of the exercise may be alternate, performed with different intensity or with different intensity and changing duration. For example, when running at skates of a distance of 8000 m (20 circles of 400 m), one circle is passed with the result of 45 s, the following - freely, with arbitrary speed. Such training will contribute to the upbringing of special endurance, the formation of competitive equipment. The progressive version of the load is associated with an increase in the intensity of work as the exercise is made, and the descending - with its decline. Thus, the breaking of the distance is 500 m (the first stater segment is sailed in 64 s, and each subsequent - by 2 with faster, i.e. for 62.60, 58 and 56 c) is an example of the use of the progressive option. An example of a downward option is to run on skiing 20 km (4 circles 5 km) with results, respectively, 20, 21, 22 and 23 minutes.

Widely applied in sports practice and interval training methods (including repeated and combined). Performing a series of exercise the same and different duration with permanent J \\ I variable intensity and strictly regulated resting pauses is typical for these methods. As examples, a typical series can be brought to improve special endurance: 10 x400; 10 x1000 m - in running and running skating, in rowing. An example of the varying version can serve as a series to improve sprint qualities in running: 3x60 m with maximum speed, rest - 3-5 min, 30 m - with a move with maximum speed, slow Run - 200 m. An example of a progressive option is complexes that imply a sequential passage of segments of increasing length (running a series of 400 m + 800 m + 1200 m + 2000 m) or standard length at an increasing speed (six-time breaking distance 200 m with results - 2 min 14 s ; 2 min 12 s; 2 min 10 s; 2 min 08 s; 2 min 06 s; 2 min 04 s). The descending option involves the opposite combination: sequential exercise of the decreasing length or exercise of the same duration with a consistent decrease in their intensity.

In one complex, progressive and downstream options can also be combined.

Exercises using interval methods can be performed in one or more series.

In the modes of continuous and interval work in sports training, a circular method is used to selectively or comprehensively improving physical qualities.

The game method is used in the process of sports training not only for initial training of movements or selective impact on individual abilities, as for complex improvement of motor activities in complicated conditions. To the greatest extent, it allows you to improve the qualities and abilities, like agility, resourcefulness, speed of orientation, independence, initiative. In the hands of a skilled teacher, it also serves as a very effective method of upbringing collectivism, partnership, conscious discipline and other moral qualities of the person.

His role is equally important active rest, switching on a different view motor activity In order to accelerate and increase the effectiveness of adaptation and regenerative processes, maintaining the previously achieved level of preparedness.

The game method is most often embodied in the form of various moving and sports games.

The competitive method involves specially organized competitive activities, which in this case acts as an optimal way to increase the efficiency of the training process. The use of this method is associated with high demands for the technical and tactical, physical and mental capabilities of an athlete, causes deep shifts in the activities of the most important systems of the body and thereby stimulates adaptation processes, ensures the integral improvement of various parties to the athlete's preparedness.

When using the competitive method, the conditions for conducting the competition should be widely vary in order to maximize them with the requirements that most contribute to solving the tasks.

Competitions can be carried out in complicated or lightweight conditions compared to official.

As examples of complication, the conditions of competition can be given as follows:

competitions in the conditions of the middle mountain, roast climate, with bad weather conditions (a strong oncoming wind in a short distance running, in cycling and so on.);

competitions in sports games on the fields and sites of smaller sizes, with a greater number of players in the opponent team;

conducting a series of battles (in the struggle) or battles (in boxing) with relatively small pauses of rest against several rivals;

competitions in games and martial arts with "uncomfortable" opponents applying unusual technical and tactical schemes of fighting.

Facilitation of the conditions of competition can be provided:

planning competitions at distances of a smaller length in cyclic species;

a reduction in the duration of battles, fights in martial arts;

simplifying the competitive program in difficult-forming species;

using lightweight shells in athletics thumbnails;

decreasing the height of the grid in volleyball, the height of the ring in basketball;

the use of "Handicap", in which a weaker participant is given a certain advantage - it starts several ahead (or earlier) other participants, receives an advantage in abandoned washers or balls (in sports games), etc.

It should be noted that all of the above methods of sports training are used in various combinations. Each method is not standard, but constantly adapt to specific requirements caused by the peculiarities of sports practice. When selecting methods, it is necessary to ensure that they are strictly consistent with the tasks, age and sex features of athletes, their qualifications and preparedness, priority principles, as well as special training principles.

Principles of sports training

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

The focus on the highest possible achievements, in-depth specialization and individualization. If, when using physical exercises without sports purposes, it is realized only by some, an integrally possible degree of achievements, it is characterized by the focus on the maximum. And although this maximum is individually different, it is natural to the desire of everyone possible to continue to pass along the path of sports improvement.

Sports achievements are important, of course, not by themselves, but as specific indicators of the development of abilities and skill. Installation for higher sports results has significant social and pedagogical importance in this regard, since it means aspiration to the highest turns of human perfection. Such aspiration is stimulated by the entire organization and conditions of sports activities, especially the system sports Sports and progressive incentives (from assigning initial sports discharge to the gold medal champion).

Installation on higher indicators is implemented by the appropriate construction of a sports workout, using the most effective means and methods, in-depth specialization in a favorite sport. The focus to the maximum determines anyway all the distinguishing features of the sports workout - an increased level of loads, a special system of alternation of loads and recreation, pronounced cyclicity, etc.

This pattern of sports training is manifested in different ways depending on the stages of many years of sports improvement. In the first stages, when sports is carried out mainly by type of general training, the training process does not have pronounced traits of sports specialization - installation on higher achievements Wear the nature of the distance perspective. As the production of the body and raising the level of training, this installation is fully implemented until the restrictive age-related and other factors begin to operate. Thus, the general principle of progression acquires in the region sports training Special content. It needs to be understood as a requirement to ensure the maximum possible degree of improvement in a certain sport. And this means the need for in-depth specialization.

Sports specialization is characterized by such a distribution of time and effort in the process of sports activities, which is most favorable to improve in favorite sport, but is not such for other sports. In this regard, when building a sports workout, the accounting of individual characteristics is extremely important. A narrow specialization conducted in accordance with the individual inclinations of an adult athlete makes it possible to most fully identify its gifting in the field of sports and satisfy sports interests. On the contrary, the choice of specialization is not responsible for individual qualities of an athlete, and in some sports and a certain role in the team largely negates the efforts of an athlete and coach.

The principle of individualization requires construction and conducting training athletes, taking into account their age features, abilities, level of preparedness.

Unity of general and special training. Sports specialization does not exclude the comprehensive development of an athlete. On the contrary, the most significant progress in a favorite sport is possible only on the basis of the versatile development of physical and spiritual abilities, the overall rise in the functionality of the body. This is convinced of all the experience of sports practice, as well as numerous scientific research data.

The dependence of sports achievements from versatile development, including intellectual, is explained by two main reasons: first, the unity of the body - the organic interconnection of its bodies, systems and functions in the process of activity and development;

secondly, the interactions of various motor skills and skills. The wider the circle of motor skills and skills, developed by the athlete, the more favorable prerequisites for the formation of new forms of motor activity and improving earlier.

Objective patterns of sports improvement require that sports training, being a deeply specialized process, would be carried out at the same time to comprehensive development. In accordance with this, general and special preparations in sports training are inextricably combined.

The unity of the general and special training of an athlete means that none of these parties cannot be excluded from training without prejudice to the growth of sports achievements and the end goals of the use of sports as a means of upbringing. The unity of general and special training is also in the mutual dependence of their content: the content of general physical training is determined taking into account the characteristics of the elected sport, and the content of special training depends on those prerequisites that are created with general training.

For different periods of many years and year-round workout, the unequal proportion of general and special training is characterized (Fig. 31).

The optimal ratio of general and special training does not remain constant, but can normally change at various stages of sports improvement.

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

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

2) the impact of each subsequent training session as it were, "enjoying" on the "tracks" of the previous, fixing and deepening them;

3) The resting interval between the classes is maintained within the limits guaranteeing the overall tendency of restoration and improving performance, and in the framework of training meso microcycles under certain conditions it is allowed to conduct classes against the background of partial disappointment, which is why the compacted regime of loads and recreation is created.

It is necessary to strive to build a training process so that the continuity of the positive effect of training activities is most importantly provided in these specific conditions, eliminate unjustified breaks between them and minimize the regression of the training. This is the main essence of the principle of continuity of sports training. The fundamental methodological meaning of this provisions is the requirement to prevent unnecessary long intervals between the training activities, to ensure the continuity between them and thereby create conditions for progressive achievements.

Heterochrony (low-rise) restoration of the various functionality of the body after training loads and heterochrony of adaptation processes allow you to train every day and more than once a day without any phenomena of overwork and overravel. The continuity of the training process is associated with the degree and duration of the impact of individual exercises, individual training sessions or competitions, as well as individual training cycles on the state of operation of an athlete.

The effect of these effects is inconsistent and depends on the duration of the load and its direction, as well as the values.

In this regard, the near training effect (BTE) differ, trace training effect (STE) and cumulative training effect (CTE).

BTE is characterized by processes occurring in the body directly when performing exercises, and those changes in the functional state that occur at the end of the exercise or classes. STE is the consequence of the exercise, on the one hand, and the response of the body's systems on this exercise or the occupation on the other.

At the end of the exercise or classes, during the subsequent rest, the trace process begins, which is the phase of the relative normalization of the functional state of the body and its health. Depending on the beginning of the re-load, the body can be in a state of failure, return to the initial performance or in a state of supercompensation, i.e. Higher performance than the initial one.

With regular training, the trace effects of each training session or competition, constantly superimposing each other, summarized, resulting in a cumulative training effect, which does not reduce the effects of individual exercises or classes, and represents a derivative of the totality of various trace effects and leads to a significant Adaptation (adaptive) changes in the state of the athlete's body, an increase in its functionality and sports efficiency. However, such positive changes in the preparedness state are possible with the correct construction of a sports workout and after a sufficiently long time. Thus, the interaction of BTE, STE and CTE and ensure the continuity of the process of sports training.

Unity of graduality and limit in building training loads. An increase in the functionality of the body naturally depends on the presented training and competitive loads. Each new step towards sporting achievements means a new level of training loads. Gradually and steadily increase as physical exerciseAnd the requirements for the technical, tactical and mental preparedness of an athlete, which is expressed in a consistent fulfillment of such tasks that mobilize it to master increasingly complex and perfect skills, skills, on increasingly high manifestations of physical and spiritual forces. For the dynamics of loads during the workout process, it is characteristic that they increase gradually and at the same time with the trend to the maximum possible. The concept of "maximum load" would always be identified with the concept of "load to refusal", to complete fatigue. It will be correct to say that this is a load that is on the border of the body's cash functional abilities, but in no case goes beyond the boundaries of its adaptive capabilities.

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

The gradual and maximum increase in training and competitive loads determine the progress of sports achievements. This is ensured by the steady increase in the volume and intensity of training loads, the gradual complication of the requirements for the preparation of an athlete. All this is expressed in a consistent implementation by an athlete of such tasks that allow it to master more and more complex and perfect skills and engine skills.

The graduality in training should correspond to the possibilities and level of athlete's preparedness, especially the young, providing a steady translation of its sports achievements.

Wavework znost. dynamics loads . The progressive increase in training loads at certain stages enters into a contradiction with the progress of adaptive changes in the body of an athlete. This causes the need along with rest to temporarily reduce the load, which ensures the necessary biological restructuring in the body of an athlete. Therefore, the dynamics of training loads cannot have the appearance of a straight line - it acquires a wave-like character. The wave-like load changes are characteristic both for relatively small segments of the training process and for the steps and periods of the exercise cycle.

Wave-like oscillations are characteristic of both the volume dynamics and the dynamics of load intensity, and the maximum values \u200b\u200bof those and other parameters do not coincide in most cases. Currently, it is possible to submit an approximate scheme of general trends of loads in various phases, stages and periods of the training process.

According to this scheme, "waves" of the following scales are allocated (Fig. 32):

Fig.32. Conditional waveform of load volume dynamics: EV - a big wave; St. - average wave; MV - small wave.

Small, characterizing the dynamics of loads in microcycles that cover several days; Average expressing the overall tendency of the loads of several small "waves" within the mesocycles (medium cycles) of training; Large, characterizing the general trend of medium "waves" during the period of large training cycles.

The art of building a sports training in a considerable degree is precisely in order to correctly make all these "waves" with each other, i.e. Provide the necessary correspondence between the dynamics of loads in microcycles and more general trends in the training process, characteristic of those or other stages and periods.

The inevitability of wave-like loading oscillations is explained by the complex of interrelated causes. The most essential of them are as follows:

phaseness and heterochronism of recovery and adaptation processes during training;

periodic oscillations of the body's capacity, due to its natural biorhythms and common environmental factors;

the interaction of the volume and intensity of the load, by virtue of which these parties change into certain phases of the training process, but both both multidirectional and unidirectionally.

The duration and degree of change in certain parameters of the load in various phases of its wave-like oscillations depends on:

absolute load load;

levels and pace of development of the athlete's training;

features of the sport;

stages and training periods.

At the stages directly preceding the main competitions, the wave-like change in loads is due primarily by the laws of the "delayed transformation" of the cumulative effect of training. Externally, the phenomenon of the lagging transformation is manifested in the fact that the peaks of sports results are lagging behind in time from the peaks of the volume of training loads: "The acceleration of the result is observed not at the moment when the volume of loads reaches especially significant values, and after it has stabilized or decreased. Hence, in the process of preparing for competitions, the problem of regulating the load dynamics with such a calculation is put forward so that their overall effect is transformed into a sports result in the planned time.

From the logic of the ratio of the parameters of the volume and intensity of loads, the following rules relating to their dynamics in training can be displayed:

the smaller the frequency and the intensity of training sessions, the longer the phase (stage) of the steady increase in loads may be, but the degree of their increase is insignificant every time;

the more denser the mode of loads and recreation in training and the higher the total intensity of the loads, the shorter the periods of wave-like oscillations in their dynamics, the more often "waves" appear in it;

at the stages of a particularly significant increase in the total volume of loads (which is necessary to ensure long-term adaptations of a morphofunctional nature), the share of high intensity loads and the degree of increasing it is limited, the greater, the more significant the total load increases, and vice versa;

at the stages of a particularly significant increase in the total intensity of loads (which is necessary to accelerate the rate of development of a special training), their total volume is limited, the greater, the more significant the relative and absolute intensity increase.

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

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

In the form of cycles, the entire training process is being built - from its elementary links to the steps of many years of workout.

Depending on the scale of time, within which the training process is being built, the micro, meso, microcycles are distinguished (see chapter 19). All of them make up an integral system of rational construction of the training process.

To be guided by this principle - this means:

1) building training, proceed from the need to systematically repetition of the main elements of its content and at the same time consistently change the training tasks in accordance with the logic of the alternation of phases, stages and periods of the training process;

2) solving the problems of the expedient use of means and methods of training, find them the appropriate place in the structure of training cycles (for any training exercises, means and methods, no matter how good they are in themselves, lose efficiency, if they are not used in time, not place, excluding the features of the phases, stages and periods of training);

3) normalize and regulate training loads in relation to the laws of shift phases, stages and periods of training (there has already been shown that wave-like changes in the dynamics of training loads are in a certain compliance with training cycles of various duration - micro, meso and macrocycles);

4) consider any fragment of the training process in its relationship with larger and less large forms of the cyclic structure of the training, given that the structure of microcycles, for example, is largely determined by them in the structure of medium cycles, and the structure of medium cycles is due, on the one hand, features the components of their microcycles, and on the other - the place in the structure of the macrocycle, etc.;

5) When building various training cycles, it is necessary to take into account both the natural biological rhythms of the organism and the associated with natural! Phenomena and some others who have gained distribution in recent years.

In these requirements, the general meaning of cyclicity is expressed. Its more specific content is disclosed in a detailed analysis of the structural framework for building a training process in chapter 19 "Building the process of sports training."

Unity and interconnection structures competitive activities and structures prepared athlete . The basis of this principle is lawsuit, reflecting the structure, the relationship and the interactiveness of the competitive and training activities of the athlete.

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

This principle should be guided by the creation of a phased management system, the development of a promising program on a relatively long period of sports training.

Age adequacy perennial sports activities .

The essence of this principle is that in the process of many years of workout taking into account the dynamics of an age development of an athlete, which allows to effectively influence the age-related dynamics of the abilities manifested in sports, in the direction leading to sports improvement and at the same time not in conflict with the laws of ontogenesis human body.

In children's and youthful age, when the formation and ripening of the body occurs, the exercise effect is essentially depends on the records of particularly sensitive (sensitive) periods, which are characterized higher than in other periods, the pace of development of abilities.

~ 100 t:

~ 60 ABOUT

Newbies

Sports qualification

111 discharge 1/ discharge

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100 t:

~ 60 ABOUT

Newbies

Sports qualification

111 discharge 1/ discharge

I. discharge

In the youthful age, to full age maturation, general physical training should be fundamental in training, the formation of the entire athlete of the entire complex of physical abilities (forces, speed, endurance, etc.).

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

The main sides of the sports training. Sports and technical training

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

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

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

1 . Performance techniques it is determined by its effectiveness, stability, variability, efficiency, minimal tactical informativeness for the opponent.

2 . Efficiency techniques it is determined by its compliance with solved objectives and high end results, the correspondence of the level of physical, technical, mental preparedness.

3 . Stability techniques associated with its noise immunity, independence on the conditions, the functional state of the athlete.

Modern training and especially competitive activities Characterized by a large number of rotational factors. These include active counteraction of rivals, progressive fatigue, unusual manner of refereeing, unusual competition, equipment, unfriendly behavior of fans, etc. The ability of an athlete to perform effective techniques and actions in difficult conditions is the main indicator of stability and largely determines the level of technical preparedness in general. .

4 . Crab variability techniques determined by the ability of an athlete to operational correction of motor actions, depending on the conditions of the competitive struggle. Experience shows that the desire of athletes to preserve the temporary, dynamic and spatial characteristics of movements in any conditions of competitive struggle does not lead to success. For example, in cyclic sports, the desire to preserve the stable characteristics of movements until the end of the distance leads to a significant reduction in speed. At the same time, compensatory changes in sports techniques caused by progressive fatigue allow athletes to save or even slightly increase the speed at the finish.

Even greater importance, the variability of technology has in sports with ever-changing situations, a sharp limit of time to perform motor actions, active opposition to rivals, etc. (martial arts, games, sailing and etc.).

5 . Economy techniques it is characterized by rational use of energy when performing techniques and actions, appropriate use of time and space. All other things being equal, the best is the option of motor actions, which is accompanied by minimal energyrators, the lowest voltage of the mental capabilities of an athlete.

In sports games, martial arts, composite-coordination sports, an important indicator of economy is the ability of athletes to perform effective actions in their small amplitude and the minimum time required to fulfill.

6 . Mining tactical informativeness techniques for rivals is an important performance indicator in sports games and martial arts. Perfect here can only be a technique that allows you to mask tactical plans and act unexpectedly. Therefore, a high level of technical preparedness provides for the presence of an athlete's ability to perform such movements, which, on the one hand, are quite effective to achieve the goal, and on the other, they do not have clearly expressed informative details, demiscover the tactical ideas of an athlete (V.N. Platonov, 1987).

Conditionally distinguish between the overall technical and special sports and technical training. The tasks of general technical training are to expand the Motor Skills Foundation and Skills (School of Movements), as well as in the education of motor-coordination abilities that promote technical improvement in favorite sport.

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