INTRODUCTION

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

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

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

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

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

A great contribution to the scientific and methodological substantiation of the training process in race walking was made by L.I. Fruitov, G.I. Korolev, I.A. Gais and others. fully modern features of many years of training. At the same time, the modern development of race walking at the stage of higher sportsmanship makes it necessary to improve the training process of young athletes.

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

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

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

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

Subject of study: the training process of athletes.

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

The following tasks are set in the work:

· Define the concept and main characteristics of sports walking;

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

· Reveal the features of methods of teaching sports walking.

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

1 History of race walking

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

In the summer of 1940, at the championship of the All-Union Central Council of Trade Unions, Muscovite N. Babarykin managed to break the USSR record at a distance of 10 km - 50.02.2. However, a month later, at the USSR championship, I. Shkodin (Smolensk), who won the title of champion of the USSR, shows an even better result - 49.36.2.

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

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

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

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

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

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

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

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

1.2 Characteristics of race walking

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

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

Many judge the technique of an athlete by the external picture (form) of movements. But form and content are always inseparable, and it is important to keep this in mind. The content of sports equipment is characterized primarily by the manifestation of volitional efforts, the system of nervous processes that determine the construction, coordination and many other aspects of a motor skill. The content of sports exercises is also characterized by muscle tension and contraction, the manifestation of greater or lesser strength, and the relaxation of muscles that are not working at the moment.

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

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

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

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

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

Race walking is the alternation of steps performed in such a way that the athlete is constantly in contact with the ground and there is no loss of contact visible to the human eye. The extended forward (supporting) leg must be fully extended (i.e. not bent at the knee) from the moment of first contact with the ground until passing the vertical.

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

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

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

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

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

athletic walking workout athlete

CHAPTER 2. METHODS OF TEACHING SPORT WALKING

2.1 Race walking technique

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

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

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

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

The main differences between sports walking:

high speed of movement;

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

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

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

significant movements of the pelvis around the vertical axis;

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

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

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

periods and phases of walking;

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

critical pace and critical walking speed.

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

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

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

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

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

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

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

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

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

Rice. 1 Walking technique

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

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

Rice. 2. Scheme of muscle movement during race walking

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

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

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

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

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

Secondly, in the repulsion phase quadriceps the hips are not involved, which reduces the effect of pressure on the ground, reducing the reaction force of the ground, and thereby reducing the possibility of transition to running.

Rice. 4. Lowering the pelvis towards the fly leg

Rice. 5. Position of the pelvis with double support

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

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

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

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

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

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

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

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

Fig.7. Errors in torso tilt during race walking

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

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

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

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

Rice. 8. Hand position in race walking

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

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

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

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

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

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

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

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

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

2.2 Methodology for teaching race walking

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

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

Technique training can be started from a very early age (10-12 years old), but this process will continue for many years along with the growth of sportsmanship.

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

Task 1. Introduce the technique of race walking.

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

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

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

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

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

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

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

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

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

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

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

Task 5. Improving the technique of race walking.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Walking on soft ground.

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

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

The same, the arms move as in race walking.

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

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

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

The same, but with support by hands.

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

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

The same, but on the right side.

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

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

Walking - hands clasp in front of the chest.

Sports walking - hands behind the head.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The share of OFP is noticeably reduced, but the number of competitions increases to 10-11 starts per year. Special physical training becomes the main one. In the advanced specialization stage, it is necessary to learn how to maintain double support at a very high walking speed. The task of the stage is to achieve the results of the 1st sports category or even kms.

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

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

Year-Round Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

CONCLUSION

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

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

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

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

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

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

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

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

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

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APPENDIX

Methodology for teaching the technique of sports walking

Means Methodological instructions Task 1. To create an idea of ​​the technique of race walking among those involved1. A short story about race walking The story should be imaginative, interesting and take no more than 5 min2. Demonstration of race walking technique First show the walking technique from the side, then from the front and back, using different speeds of movement3. Testing - the passage by those involved in sports steps 2-3 times at 50-60 m. Observe the performance of walking and identify common mistakes that are characteristic of all those involved. Task 2. To teach the movement of the legs in combination with the movement of the pelvis1. Setting a straight leg on the heel in front of you with a return to the starting position Perform in a frontal way, removing the place of setting the foot as far as possible each time 2. I.p. - legs in a wide step, standing leg behind the whole foot, standing in front - on the heel. Go to the toe of the back of the standing leg and to the entire foot of the front of the standing leg and return to and. p. Perform the exercise on straight legs, working only with the foot. Maintain an upright position of the head and torso. Perform the exercise in a frontal way 3. Walking, 100 m with an accentuated toe lift Perform in a column one at a time. Legs are placed straight, arms are lowered down 4. Walking, 100 m, placing the straightened leg on the surface from the heel with a gradual increase in the pace of movement. When performing the exercise, maintain a vertical position of the body, do not bend the supporting leg until the moment of the vertical, arms bent at the elbows5. Minced race walking, 50 m (in a straight line, in a circle, snake) and 50 m in combination with walking with a wide step Perform in a column one at a time. Monitor the setting of a straight leg from the heel and the vertical position of the torso Task 3. Teach the movement of the pelvis during race walking 1.I.P. - o.s., hands to the sides. Jumps with the rotation of the pelvis around the vertical axis Clench the hands into a fist, do not rotate the shoulder girdle during the jumps2. I.p. - feet on the width of the foot, hands in front of the chest. Mutually "opposite rotations of the pelvis and shoulder girdle First, pay attention to the amplitude of the rotations of the pelvis, then to increase the pace while maintaining the amplitude each step when turning the pelvis, strive to get the stick with the hip Perform each count slowly, do not lean forward, pay attention to the full pushing of the foot and twisting of the body 4. Walking along the markings (4-4.5 feet) Arms bent or lowered down. walking on soft ground (sand, shallow snow) with a gradual increase in step length due to a change in the rotation of the pelvis Perform slowly, focus on the work of the pelvis and setting a straight leg from the heel Task 4. To teach the movement of arms and shoulders during race walking1. Imitation of the movement of hands in placeHands. should not move in the transverse direction2. Walking, hands behind the back Actively work with the shoulders 3. Walking, hands behind the head Gradually increase the pace of movement 4. Walking with the movement of straight arms Actively work with arms 5. Walking, hands on a stick located on the shoulders Pay attention to the rotation of the shoulders in the direction of setting the opposite leg Task 5. Teach the technique of sports walking in general1. Walk 100mPerform with maximum frequency steps2. Walking 100m Perform as long steps as possible3. Walking 200 m Perform at maximum speed 4. Walking 400 m Pay attention to freedom of movement (repeat several times with minimal rest). Correct students' mistakes 5. Walking 600 mWalk in a group. Perform movements as sparingly as possible. To control the change in heart rate before and after the load Task 6. To teach the peculiarities of the technique of sports walking over rough terrain1. Walking up a gentle slope, up to 100 mPay attention to the straightening of the supporting leg in the knee joint2. Walking down a gentle slope, up to 100 m Do not switch to running3. Walking on bendsPay attention to the features of the work of the hands and feet4. Alternating walking up and down a gentle slope up to 200 m Pay attention to the change in walking technique depending on the angle of the slope5. Walking on rough terrain, up to 600 m Pay attention to the variability of technology depending on the terrain Task 7. Improving the technique of sports walking1. Walking at a steady pace, up to 2000 mPay attention to the stability of walking technique2. Walking at a given pace (behind the leader or for a certain result) Achieve the ability to maintain the desired uniform speed of movement and try not to deviate from the set result3. Walking at maximum speed, from 200 m to 2000 m Achieve the ability to maintain the stability of walking technique at maximum speed4. Walking in difficult conditions (rain, wind, soft ground, etc.) Pay attention to the variability of walking technique depending on the conditions5. Participate in competitionsAchieve maximum results

Typical mistakes in training the technique of race walking and recommendations for their correction (according to T.R. Rennel)

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

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

What is the difference between race walking and normal walking?

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

Differences between walking and running

Race walking differs from running in three key ways:

• technique;
• regulations;
• speed.

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

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

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

The benefits of walking

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

• normalization of work of cardio-vascular system;
• work improvement respiratory system;
• normalization of the gastrointestinal system;
• increased stress resistance of the nervous system;
• decrease in the level of subcutaneous fat;
• toning almost all muscle groups.

Contraindications to race walking

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

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

History of race walking

First official competitions race walking took place in London in 1882. It was continuous walking for 5 hours.

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

Race walking distances

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

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

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

Technique and rules of sports walking

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

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

Walking rules in video format

Sports walking for weight loss

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

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

Conclusion

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

Strengthen your body, become more resilient and make the figure perfect will help walking. Anyone can play this sport. To do this, you need to know the rules and techniques. Let's try to figure out how to do race walking correctly, and what race walking should be for beginners.

Kind of sport - race walking

Many people leading a healthy lifestyle know what walking is. This is one of the features of which is the presence of a constant support. This technique differs from the usual walking for everyone in a different pace, stride length, as well as setting the legs. Sports walking can be called health-improving, because it has a positive effect on the work of all organs and systems. By doing this sport, you can lose weight and.

How is walking different from running?

Race walking differs from running in rules, technique and speed of movement. The main requirement for race walking is to step evenly and lean on the heel. One foot is in contact with the surface, and the projection of the body is in a vertical position. Experienced athletes distinguish such differences between running and this sport:

1. When running, the athlete takes off both legs at once between touches to the ground, and while walking, one leg makes the movement.
2. When running, a low start is allowed, and during sports walking - exclusively full.
3. The rules of sports walking allow you to keep your leg in a straight position when stepping, and when running, it is bent.
4. Running is several times faster than walking, but the latter sport is much more rhythmic.
5. While running, the leg is subjected to six times the load, which can lead to serious damage. Race walking is safer.

Race Walking Rules

In essence, race walking is an alternation of steps performed in such a way that the athlete always has contact with the ground. It is important to follow the following rules:

1. The outstretched leg should be fully extended from the very first contact with the ground until passing the vertical.
2. Walking technique is evaluated by judges at a distance. Including the chief referee, there should be from six to nine people.
3. Judges have the right to announce warnings to athletes using yellow paddles. A wavy horizontal line is depicted on one side of it, and two segments connected at an angle of 150 degrees are depicted on the other.
4. The judge does not warn more than once about one violation of the rules of the walker.
5. After a rule has been broken and the walker has received a warning, the referee must send a red card to the chief referee. An athlete may be disqualified if three different referees sent red cards to the senior referee.
6. The senior referee has the right to disqualify an athlete on the final lap, or on the last hundred meters of the distance.
7. For women, the distance should be - 3.5 km in the arena, 10 km in the stadium and 20 km on the highway. For men - 3.5 km in the arena, 10.20 km at the stadium and 20.50 km on the highway.
8. With each new step, the foot of the front foot should come into contact with the ground until the foot of the back foot leaves the ground.
9. The supporting leg should not bend at the knee.

Proper walking technique

Such a sport as race walking has its own technique. The bottom line is to optimally calculate the necessary load on the body. The average speed should be between six and ten kilometers per hour. The walking technique has the following basic rules:

1. The arms should be bent at the elbows at an angle of no more than ninety degrees. They help the athlete move. If the hands are positioned correctly, it will greatly facilitate the movement of the walker.
2. The back of the athlete should be kept straight. However, the body should be tilted slightly forward. The main key to success in walking can be called maintaining the balance of the center of gravity.
3. While walking, first the heel should touch the ground, and then the toe. Rolling is also important in race walking. It should be smooth and even on the foot.
4. The legs cannot be bent.
5. You should move rhythmically and do not forget about breathing. Inhalation and exhalation should be deep and also uniform.
6. To build up muscle mass legs, you can take a backpack with a small load on your back.

Sports walking shoes

In order for classes to really bring health benefits, it is important to choose the right:

1. Shoes should fit well on the foot, but do not press. If the sneakers hang on your feet, you can get injured as a result.
2. The heel should be slightly raised.
3. The ideal option is shoes with a thick rubber sole.
4. Top sports shoes must be breathable. Leather or nylon mesh is a great solution.
5. Shoes should be changed once every six months.

Sports walking - benefits for the body

Before choosing this sport, many people are interested in how race walking is useful. With its help you can:

• normalize pressure;
• reduce cholesterol;
• strengthen the skeletal system;
• improve insulin production;
• increase the amount of muscle mass;
• bring the body into tone;
• to prevent cardiovascular diseases;
• reduce body weight.

Race walking - contraindications

Although the benefits of sports walking are obvious, nevertheless this sport has contraindications. Walking is not allowed:

• during significant breaks in training;
• with injuries shoulder joints and hands;
• if sports walking actively involves muscles;
• with flat feet;
• during hypertension;
• after surgery on the abdominal cavity;
• with heart failure;
• if the network of infection and accompanied by fever of the disease;
• with anemia;
• in the presence of coronary insufficiency;
• during degenerative changes in the spine and joints.

Race walking - records

In total, in the discipline of race walking, athletes set three records - two world and one Olympic.

1. In August 2014, Frenchman Yoann Dini set the men's world record in Zurich with a time of 3 hours 32 minutes and 33 seconds.
2. Two years earlier in London, the Olympic record was set by Sergey Kirdyapkin. His result is 3 hours 35 minutes 59 seconds.
3. The women's world record was set in 2007 by Monika Svensson from Sweden. Her time is 4 hours 10 minutes and 59 seconds.

Race Walking - Olympic Champions

Athletes from the USSR, Australia, China and Poland were able to achieve significant success in this sport. The largest collection of Olympic gold medals belongs to Robert Korzhenevsky. He became the winner in the distances of 50 and 20 kilometers. Famous race walking champions:

Among women, the following Olympic champions can be noted:

It would seem that we all go. We do this every day in the morning, afternoon, evening, and sometimes at night. Few other physical activities take up so much human time, which means that, in theory, even a person far from sports is more or less prepared for such loads. So why don't you put it to the test? Choose one of the training options and try it out. But first, some theory:

1. You can go at a speed of even 8-10 km / h (and professionals accelerate up to 16 km / h). So what's the difference from running then? The difference is that when walking, no matter how fast it is, one of the feet is always in contact with the ground, that is, the flight phase characteristic of running is absent here.

2. Another difference from running is that walking is a more gentle form of exercise: it is more flexible in terms of speed and less demanding on the surface. So, running on asphalt is harmful to the joints, and walking in this case is not so traumatic.

3. If you link the number of steps to the athlete's speed, you get something like this: 60-70 steps per minute - 2.5-3 km / h; 70-90 - 3-4 km / h; 90-120 - 4-5.6 km / h; 120-140 -5.6-6.4 km / h.

4. The stride length in race walking is 100-115 cm, the frequency is up to 200 steps per minute.

5. Walking involves 2/3 of the muscles of your body, and since you are actively working with your hands, the effect is comparable to ski training or swimming.

6. An hour of walking is approximately 440 kcal (the calculation is given for a person weighing 70 kg, moving at a speed of 9 km / h).

7. The best way to increase the intensity of your walking is to choose hilly terrain. The effect in this case will be more noticeable than the one that gives an increase in speed on a flat surface.

8. Another way to make training more effective is to use sticks: walking with them will require 22% more calories from you than running, since the athlete’s hands begin to work in addition to the legs.

TRAINING ON LEVEL TERRAIN

To test your abilities, start with this workout, which is suitable for any type of terrain.

Warm up

• Walk for 2 minutes at a calm pace, getting used to the technique and at the same time warming up before a more serious load.
• Go to a speed that will be average for you, that is, not too easy, and far from your maximum. Follow this pace for 3 minutes, also following the technique and breathing.

Main part

• Increase the speed even more, this time bringing it to a high speed. Walk for 1 minute at a set pace, trying not to slow down.
• Go to a calm pace and stick to it for a minute.
• In total, you need to alternate between high and calm walking speed for 13 minutes. The intervals of each rhythm throughout the workout should be 1 minute.

Hitch

• The end of the workout is minutes of walking at an easy pace. Try to get your breath back.

HILLS

For this workout, you need a small hill or slope that you can walk to the top in 3-4 minutes, and a stopwatch.

Warm up

• A 3 minute easy walk will set you up for the workout, but try to walk with active arm work to stretch your upper body muscles as well.

Main part

• Choose a pace at which you can talk while walking, and at that speed climb to the top of the hill, timing the time spent on the ascent with a stopwatch.
• At an easy pace, descend to the starting point and make another ascent, but this time try to reach the top point 2 seconds faster.
• For the next 25 minutes, try to make each hill climb 2 seconds faster than the previous one (but don't go running - this is a key requirement for any workout based on walking).

Hitch

• Within 2 minutes of fast walking on a flat surface, restore your breath.

WALKING WITH LUNGS

Choose the type of terrain for yourself: trained people can try this activity on a hill, beginners are better suited for flat terrain.

Warm up

• Walk for 2 minutes at a pace that is comfortable for you.

Main part

• Walk at an above-average speed for 4 minutes.
• Move to lunges - 1 minute lunge to the right, dropping into a squat with each step.
• Again return to normal walking at a pace from medium to fast (which one to choose - decide for yourself how you feel).
• For the next minute, lunge to the left, similar to what you did to the right.
• 2 minutes walk at an easy pace, and then 4 minutes - at a close to the maximum.
• Another 1 minute walk with lunges. Be patient - the training will end soon.
• You can do a few more alternations of squats and walks, or you can go to a hitch at this point. Listen to yourself.

Excerpts from the general rules of the sport "Athletics" (approved on April 12, 2010)

Race Walking (Rule #230)

Definition of race walking

1. Race walking is the alternation of steps performed in such a way that the athlete is constantly in contact with the ground and there is no loss of contact visible to the human eye. The extended forward (supporting) leg must be fully extended (i.e. not bent at the knee) from the moment of first contact with the ground until passing the vertical.

Refereeing

2. (a) Appointed Race Walking Judges shall elect a Chief Judge if one has not already been appointed.
(b) All judges exercise their functions individually and their judging is based on visual observation.
(c) In competitions under Rule 1.1(a), all judges must be of the International Race Walking category. In competitions under Rule 1.1 (b), (c), (e), (f), (g), (j) all judges must be of the International or Continental Race Walking category.
(d) In race walking competitions on the road, as a rule, there should be no less than six and no more than nine judges, including the chief judge.
(e) In lane competitions, as a rule, there shall be six judges, including the Chief Judge;
(f) In competitions under Rule 1.1(a), there may be no more than one judge from any country.

Chief Judge

3. (a) In competitions under Rule 1.1 (a), (b), (c), (d), (f), the referee has the power to disqualify an athlete inside the stadium if the competition ends in the stadium, or on the last 100 m if the competition takes place entirely either on the track or on the road; if his walking style clearly does not comply with paragraph 1 of the above Rule, regardless of the number of red cards that the referee has previously received for this athlete. An athlete who is disqualified by the Chief Judge under this Rule is allowed to finish the course. The athlete must be notified of such disqualification by the Chief Judge or his assistant by displaying the red baton at the earliest opportunity, once the athlete has completed the course.
(b) The chief referee shall have overall control over the conduct of the competition and act as referee only in the exceptional situation noted in paragraph (a) in competitions under Rule 1.1 (a), (b), (c) , (d) ), (f). In competitions under Rule 1.1 (a), (b), (c), (f) two or more assistant referees may be appointed. The Assistant Chief Judge(s) may only assist in the announcement of a disqualification and must not act as Race Walking Judges.
(c) In all competitions under Rule 1 (a), (b), (c), (f) an official in charge of the warning board and an assistant referee must be appointed.

Warnings

4. Athletes are cautioned if their walking technique would result in a violation of paragraph 1 of this Rule by showing the athletes a yellow card with the violation symbol on each side of the card.
They cannot receive a second warning for the same fault from the same referee. After the competition, the referee is obliged to inform the senior referee about the warning he has announced to the participant.

red card

5. When a referee sees an athlete in breach of Rule 1 as a result of apparent loss of contact with the ground or flexion of the knee during any part of the competition, the referee shall issue a red card to the chief referee.

Disqualification

6.(a) When three red cards are sent to the chief judge by three different judges, the athlete shall be disqualified, informed by the chief judge or assistant chief judge by showing the athlete a red card. Failure to notify an athlete does not result in reinstatement from disqualification.
(b) In all competitions directly controlled by the IAAF and/or conducted under its authority, red cards from two officials representing the same country shall under no circumstances give rise to a disqualification.
(c) In stadium competitions, the disqualified competitor must immediately leave the track, and in road competitions, he must remove his numbers and leave the track immediately after disqualification. Any disqualified competitor who does not leave the course or track may be subject to further disciplinary action in accordance with Rule 60.4(f) and 145.2.
(d) One or more warning boards must be placed on the course closer to the finish line so that each competitor is aware of the number of red cards sent to the Chief Judge. The symbol of each violation must also be indicated on the scoreboard.
(e) In all competitions under Rule 1.1(a), portable computerized transmitters must be used when transmitting red cards to the assistant and to the referee's scoreboard. In all other competitions where such a system is not used, the Chief Judge shall, immediately after the end of the competition, report to the Referee on athletes disqualified under Rules 230.3(a) and 230.6(a), stating the number, time of notification and violations. The same report is made for athletes who received red cards.

Start

7. The competition starts after the shot. Standard commands for track events over 400m are used (Rule 162.3). At competitions with a large number of participants, a five-minute, three-minute and one-minute readiness is announced before the start.

Safety and medical issues

8. (but) Organizing committee race walking competitions must ensure the safety of participants and judges. In competitions held under Rule 1.1 (a), (b), (c), (f) the Organizing Committee must ensure that the course on which the competition takes place is closed to traffic in both directions.
(b) In competitions under Rule 1.1 (a), (b), (c), (f) competitions must be scheduled to start and end in daylight.
(c) A superficial medical examination during the competition, carried out by authorized medical personnel, designated by the Organizing Committee and wearing clearly visible insignia - appropriate arm bands, vests or other similar items of clothing or equipment. - does not count as assistance.
(d) The Athlete must leave the course immediately if required by the Medical Delegate or a member of the Official Medical Service.

Drinking / Refreshing and Eating Points

9. (a) Water and other beverages and meals permitted for consumption in competitions must be provided at the start and finish areas of all competitions.
(b) In all competitions up to and including 10 km, drinking/refreshment stations (providing water only) must be provided at regular intervals on the course, subject to weather conditions.
Note: If organizational and/or climatic conditions allow, it is also possible to place water/shower diffusers along the route.
(c) In all competitions over 10 km, refreshments must be provided on each lap. In addition, water-only drinking/refreshment stations are located approximately halfway between food stations, or more frequently if the weather conditions require it.
(d) Meals that may be provided by either the Organizing Committee or the athlete must be located in such a way that they are easily accessible or can be placed directly into the hands of the athletes by authorized persons.
(e) An athlete who takes meals outside of the designated areas shall be disqualified by the Referee.
(f) In competitions under Rule 1.1 (a), (b), (c), (f) no more than two officials from each country may be at the same time behind the catering table. Under no circumstances should an official run alongside an athlete while he is taking meals.

Highway tracks

10. (a) In competitions under Rule 1.1(a) the circle must be no more than 2.5 km and no less than 2 km. For all other competitions, the lap must be no longer than 2.5 km and no shorter than 1 km. In competitions that start and end at the stadium, the track must be located as close to the stadium as possible.
(b) The highway course is measured in accordance with Rule 240.3.

Holding competitions

In competitions of 20 km or more, an athlete may temporarily leave the track or course with the permission and under the control of the referee, provided that, having left the course, he does not shorten the remaining distance.

12. If the Referee is satisfied with the Judge's or Course Judge's report, or has received any other confirmation that the competitor has left the marked course and shortened the course, the competitor shall be disqualified.