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

For specific tools sports training include means specially designed for directed changes in the state of the athlete.

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

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

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

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

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

Special preparatory exercises have a partial resemblance to competitive exercises

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

According to the work power zone,

By predominantly loaded muscle groups,

By duration, etc.

Competitive drills

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

Types of competitive exercises:

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

Examples of training forms of competitive exercises:

Passing the competitive distance on time,

Repeated playing of set pieces in football,

Performing multiple "fast breaks" in basketball

Performing a series of innings.

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

Additionalnon-specific means of sports training:

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

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

Training devices and special equipment

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The means is the specific content of the athlete's action, and the method is the way of actions, the way of their application. The main means of training an athlete are physical exercises, which can be conditionally divided into three groups: general preparatory, special preparatory and competitive.

General preparatory exercises include those that, in terms of the form of movement, do not resemble competitive exercises.

Special preparatory exercises in terms of their external form and internal content of the manifested qualities and activity of the functional systems of the athlete's body are very close to the chosen type. athletics.

Competitive exercises are a set of motor actions that are the subject of sports specialization and are performed in accordance with the existing competition rules. These exercises include the chosen type of athletics and its variants.

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

- mainly related to the improvement of various aspects of preparedness - technical, tactical, etc.;

- predominantly developmental motor qualities. Methods of sports training for practical purposes are conventionally divided into three groups: verbal, visual and practical. care should be taken to ensure that they strictly comply with the tasks set, general didactic principles, as well as special principles of sports training, the age and gender characteristics of the athlete, their classification and level of preparedness.

Verbal methods include story, explanation, lecture, conversation, analysis, discussion, command, prompt, etc.

Visual methods are diverse and largely determine the effectiveness of the training process. First of all, they should include the methodologically correct, direct demonstration of exercises and their elements by a coach or a qualified athlete. In addition, visual aids should be widely used:

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

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

- methods, mainly aimed at the development of motor qualities.

Among the methods, methods of learning movements in general and in parts are distinguished.

When using the methods of learning movements, both in general and in parts, a large role is given to leading and imitation exercises. Leading exercises are used to facilitate the tasks of mastering sports equipment.

In simulation exercises, the general structure basic exercises and conditions are provided that facilitate the development of motor actions.

The structure of the methods determine the nature of the exercise in the process of a single use this method(continuous or with rest intervals) and the mode of exercise (uniform, standard or variable, varying). The continuous method is characterized by a single continuous execution of training work. The interval method involves performing exercises with regulated rest breaks.

As other independent methods, it is necessary to single out game and competitive methods. The game method provides for the performance of motor actions in the conditions of the game, within the limits of its characteristic rules, an arsenal of technical and tactical techniques and situations.

The competitive method involves a specially organized activity aimed at identifying the level of preparedness of an athlete and acting as a way to increase efficiency. training process.

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

Competitive exercises are holistic motor actions (or a set of motor actions) that are a means of competitive struggle in the chosen sport and are performed, if possible, in accordance with the rules of the competition in the chosen sport. For example, in weightlifting - individual weightlifter biathlon exercises (snatch, clean and jerk); in sports swimming - swimming of certain distances with sports styles (crawl on the chest, butterfly, breaststroke, crawl on the back). The concept of "competitive exercise" is identical to the sport.

Specially preparatory exercises are exercises that are similar to competitive exercises in terms of movement structure, rhythmic, temporal and other characteristics. For example, for a runner-athlete, this will be a run of segments of a chosen distance; for gamers - game actions and combinations. Another example is exercises that are close in form to competitive action: for cross-country skiers - exercises on roller skis; gymnasts - exercises on a trampoline, etc.

Depending on direction training sessions, specially preparatory exercises are divided into leading (for mastering the form, technique of movements) and developing (for developing strength, endurance, flexibility and other physical qualities) exercises. Among the specially preparatory exercises also include simulation exercises that maximally correspond in terms of coordination structure to the nature of the performance of a competitive exercise.

General preparatory exercises are predominantly means general training athlete. For this purpose, a wide variety of general physical exercises, exercises from related sports can be used.

In addition to training exercises, natural health-improving means are widely used in sports training: water and air procedures, training sessions in various weather conditions, in middle and high mountains. They are used to increase the body's resistance to the effects of cooling, warming, lack of oxygen, i.e., for hardening and strengthening the health of an athlete.

1.4. Organization and structure of a separate training session

The initial holistic link, which combines the elements of sports training in a certain order, is the structure of a separate training session (class and non-class). A separate training session has typical parts: preparatory (called “warm-up” in sports practice), main and final. The content of a separate training session is determined by the direction of the motional tasks to be solved. It is not typical for sports practice to have a lot of basic tasks planned for a separate lesson. The increased complexity of the requirements of sports improvement obliges to control the efforts in each individual lesson on a relatively small range of tasks. Often, the main content of a training session can be only one type of motor activity, for example, cross-country running. The preparatory and final parts of the lesson in this case are also built to a large extent on the content of running. With a more diverse content of classes, its structure becomes more complicated, first of all, in the main part, where the order of combining various exercises, alternating loads and rest becomes more complicated. However, the structure of a training session in sports is usually more monolithic than in other forms of physical education.

The preparatory part of the training session or warm-up. Any physical training should begin with a warm-up. This is a strict and necessary condition for the methodology of conducting classes, and it is quite understandable. A certain degree of excitability of the central nervous system, somatic and autonomic nervous systems should be a physiological prerequisite for improving muscle activity during physical exercise. This state of the body can be achieved primarily by preparatory, warm-up exercises.

The physiological effect of the warm-up is explained by the fact that the vegetative organs and systems of a person have a certain inertia and do not immediately begin to act at the functional level that is required for the high-quality provision of motor activity.

The essence of the warm-up is to increase the mobility of the autonomic organs and systems of a person and the excitability of nervous processes. Preliminary muscle work helps to accelerate the physico-chemical metabolic processes, namely in the skeletal muscles itself, which is reflected in an increase in internal temperature, which facilitates chemical reactions.

In the process of warming up, working capacity increases gradually, approximately to the level required during the main work period. In other words, the warm-up solves the problem of strengthening the activity of the body and its individual systems to ensure the output to the required level of performance. It calls a new installation in operation internal organs, enhances activity respiratory systems s, expressed in a 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, and enhances metabolism in the muscles of the musculoskeletal system. All these changes lead to a smooth transition of the body from a state of rest to a readiness to endure a certain physical activity.

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

A natural question arises: how to build the introductory part of a training session or a pre-start warm-up for a competition?

Most of the research on the warm-up and the practical experience of trainers suggest that the warm-up should 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. In this case, a kind of “warming up” of the body occurs. Therefore, it can be almost similar in all sports and consist of walking, slow running, a set of general developmental exercises. The optimal time for the cyclic part of the warm-up is 10-15 minutes. Gymnastic movements should be composed as a complex of sequentially performed exercises of different directions.

Physiologically justified is the sequence of all kinds of movements, starting from the upper parts of the body and ending with the lower ones:

1. Tilts, turns, circular movements of the head.

2. Flexion and extension, circular movements, sequentially performed by the hands, elbow and shoulder joints.

3. Tilts, turns, circular movements of the body.

4. Swinging movements with legs, squats, lunges.

Each exercise should be started at a slow pace and with a small range of motion with a gradual increase. After such or similar complex, you can proceed to the special part of the warm-up.

The special part of the warm-up should 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 activity of the central nervous system. This is where the basic "setting" of the body for the upcoming work takes place. The exercises used in the special part of the warm-up should be as close as possible to the main training or competitive exercises in their content.

The main part of the training session provides a solution to the problems of teaching the technique of motor actions and the education of physical and personal qualities.

Training sessions aimed at improving the level physical fitness based on the use of various exercise- general developmental, sports, reflecting the specifics of the chosen sport, exercises from other sports. Various training methods are used: uniform, repeated, interval, circular, competitive and game. The volume and intensity of general developmental, special-preparatory, competitive exercises used; the number of repetitions, series, the nature and duration of the rest are selected taking into account gender, age, health status, level of preparedness, psychophysical state, conditions of the places of employment.

Training sessions aimed at technical readiness, are not distinguished by a high motor (motor) density of occupations. The content of such classes is the development of the basics, details of the technique, the learning of new movements, the improvement of the technique of previously learned motor actions.

In sports training, the most common mixed(complex) training sessions aimed at solving the problems of teaching technique, educating physical and personal qualities, monitoring the level of physical fitness.

The final part of the training session It is designed to gradually reduce the load and, accordingly, restore the body. For this purpose, low-intensity running, walking, breathing exercises, and stretching and relaxation exercises are used. It is good to finish the workout with water procedures.

Chapter 6

Fundamentals of general and special physical

Preparations. sports training

The concepts of general and special physical training

Physical training is a pedagogical process aimed at educating physical qualities and development of functional capabilities that create favorable conditions for ensuring human life. The concept of "physical training" is used when it is necessary to emphasize the applied orientation of physical education in relation to labor, military, sports and other activities. There are general physical training (GPP) and special physical training (SFP).

general physical preparation(PPP) is the process of improving motor physical qualities aimed at a comprehensive and harmonious physical development person. Physical fitness contributes to an increase in functionality, overall performance, is the basis (base) for special training and achievement of high results in the chosen field of activity or sport. The means of physical training are physical exercises (running, swimming, sports and outdoor games, skiing, cycling, weight training, etc.), the healing forces of nature and hygiene factors. With a common physical training associated with the achievement of physical perfection - the level of health and comprehensive development physical abilities corresponding to sports, military, professional and other activities.

The need for a wide variety of physical fitness means is determined by the fact that almost all segments of the population, from infancy to old age, are involved in the scope of physical exercises with a general preparatory orientation.

The objectives of the physical training are: 1) strengthening and maintaining health, improving the physique, harmonious physical development, maintaining the overall level of the body's functional capabilities, maintaining a high level of working capacity for many years; 2) the development of all basic physical qualities - strength, endurance, flexibility, speed and dexterity; 3) creation of a basic basis for special physical fitness for specific types of activity - labor, military, household, etc.

General physical training is the main target task of the pedagogical process of student youth physical education, focused on improving health, increasing overall performance and efficiency of educational work. However, it should be remembered that even a sufficiently high general physical fitness often cannot ensure success in preparing for a particular type of profession or sport. In these cases, additional special training: in the field of sports - special physical training, in professional activity- professional-applied physical training.

Special physical training(SFP) is characterized by the level of development of physical abilities, capabilities of organs and functional systems that directly determine achievements in the chosen sport.

sports training

Physical training (both general and special) is carried out in the process of sports training.

The term "sports training" largely coincides in its content with the term "training of athletes". However, they must be distinguished. Athlete training is a broader concept.

sports training- this is the expedient use of knowledge, means, methods and conditions, which allows to influence the development of an athlete and provide the necessary degree of readiness for sports achievements. Sports training includes the physical, technical, tactical, mental aspects of an athlete's training.

sports training- this is that part of the athlete's training, which is built on the basis of the exercise method. For example, if an athlete performs any physical exercises, this means that sports training is carried out during the preparation. If he studies the features of the competitive activity of opponents by watching videos, then in this case the preparation is carried out, but the training is not. The positive effect of training should be expressed in an increased level of functional capabilities of the athlete's body, general and special performance. The functional state of an athlete, his fitness is the main object of control in the process of sports training. In turn, the athlete's training system includes such processes as: competition, sports training, material and information support for training conditions.

In training, and especially in competitive activity, none of the aspects of sports training is manifested in isolation. They are combined into a complex multifunctional process aimed at achieving the highest sports results.

Technical training- teaching the technique of actions performed in competitions or serving as means of training. In the process technical training the athlete masters the technique of the chosen sport, masters the appropriate motor skills and abilities, bringing them to the highest possible degree of perfection.

tactical training athlete involves the assimilation of the theoretical foundations sports tactics, practical development tactics, their combinations, options, education of tactical thinking and other abilities that determine tactical skill.

mental preparation. The main content of mental training is the education of volitional abilities: purposefulness, determination and courage, perseverance and perseverance, endurance and self-control, independence and initiative. Mental preparation is carried out in the process of training with gradually increasing difficulties and in competitive conditions.

Physical training. As mentioned above, physical training is divided into general and special physical training. Each sport imposes its own specific requirements on the physical fitness of an athlete - the level of development of individual physical qualities, functionality and physique. Therefore, there are certain differences in the content and methods of physical training in a particular sport, among athletes of different ages and qualifications. The ratio of GPP and SPP in the training process depends on the tasks to be solved, age, qualification and individual characteristics of the athlete, sport, stages and periods of the training process. In the process of long-term training, with the growth of the athlete's skill, the proportion of SPP funds increases and, accordingly, the amount of GPP funds decreases. The effectiveness of the training process can be determined by the quality of such concepts as fitness, readiness, sports form.

Fitness athlete is characterized by the degree of functional adaptation of the organism to the training loads, which is formed as a result of systematic physical exercises and contributes to an increase in working capacity.

Training is divided into general and special.

General fitness is formed under the influence of exercises of a general developmental nature, which increase the functional capabilities of the body.

Special fitness is acquired as a result of performing a specific type of muscular activity in the chosen sport.

Training is always focused on a specific type of athlete's specialization and is expressed as:

In increasing the level of functional capabilities of his body,

Specific and general performance,

In the achieved degree of perfection of sports skills and abilities.

Preparedness- this is a complex result of the physical, technical, tactical, mental training of an athlete.

Sports uniforms- this is the highest degree of preparedness of an athlete, characterized by his ability to simultaneously implement in the competitive activity of various aspects of the athlete's training (technical, physical, tactical, mental). Sports form is associated with the manifestation of a complex perception of competitive activity in the chosen sport: “sense of water”, “sense of ice”, “sense of the ball”, etc.

Means of sports training

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

Competitive exercises are holistic motor actions (or a set of motor actions) that are a means of competitive struggle in the chosen sport and are performed, if possible, in accordance with the rules of the competition in the chosen sport. For example, in weightlifting - individual weightlifter biathlon exercises (snatch, clean and jerk); in sports swimming - swimming of certain distances sports styles(crawl on the chest, butterfly, breaststroke, crawl on the back). The concept of "competitive exercise" is identical to the sport.

Specially preparatory exercises are exercises that are similar to competitive exercises in terms of movement structure, rhythmic, temporal and other characteristics. For example, for a runner-athlete, this will be a run of segments of a chosen distance; for gamers - game actions and combinations. Another example is exercises that are close in form to competitive action: for cross-country skiers - exercises on roller skis; gymnasts - exercises on a trampoline, etc.

Depending on the direction of the training sessions, specially preparatory exercises are divided into leading (for mastering the form, movement techniques) and developing (for developing strength, endurance, flexibility and other physical qualities) exercises. Simulation exercises are also among the specially preparatory exercises, which maximally correspond in terms of coordination structure to the nature of the performance of the competitive exercise.

General preparatory exercises are predominantly a means of general training of an athlete. For this purpose, a wide variety of general physical exercises, exercises from related sports can be used.

Except training exercises in sports training, natural health-improving means are widely used: water and air procedures, training sessions in various weather conditions, in middle and high mountains. They are used to increase the body's resistance to the effects of cooling, warming, lack of oxygen, i.e., for hardening and strengthening the health of an athlete.

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

To general preparatory exercises include those that, in terms of the form of movement, have no resemblance to a competitive exercise, with the help of them the problem of the all-round functional development of the athlete's body is solved, the overall level of working capacity and coordination of movements increases.

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

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

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

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

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

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

Mostly associated with the development of motor qualities.

Sports training methods for practical purposes:

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

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

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

In addition, visual aids should be widely used:

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

The simplest landmarks that limit the direction of movement;

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

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

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

Methods, mainly aimed at the development of motor qualities.

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

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

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

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

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

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

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

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

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

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

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

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

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

Types of sports training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tasks tactical training are as follows:

The study general provisions tactics;

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

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

Knowledge of the tactical experience of the strongest athletes;

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

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

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

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

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

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

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

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

Knowledge of the theory and practice of athletics;

Knowledge of questions psychological preparation sportsman;

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

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

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

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

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

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

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

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

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

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

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

These include:

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

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

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

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

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

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

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

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

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

Early pre-competition psychological preparation assumes:

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

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

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

Development of a detailed program for conducting the conditions of the upcoming competitions;

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

Using techniques to reduce excessive mental
athlete tension;

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

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

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

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

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

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

The psychological impact during one speech provides for:

Brief introspection and correction of behavior during the struggle;

Stimulation of strong-willed efforts and reduction of tension;

Normalization of the mental state

After qualifying performances;

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

Developing self-confidence;

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

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

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

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

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

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

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

Viewing movies and videos;

Reading literature;

Meetings with prominent people;

Involvement of athletes in social work;

Strengthening the traditions of sports teams (honoring the winners, solemn reception as members of the national team, birthday celebrations, visiting theaters, museums, historical sites, hiking, trips out of town, etc.).

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

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

2) learn to manage your emotional state;

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

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

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

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

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

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

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

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

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

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

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

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

Improvement of individual technical and tactical actions;

Improving the ability to limit the mobilization of functionality;

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

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

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

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

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

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

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

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

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

Periodization of sports training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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