In practice physical education quantitative and power capabilities are evaluated in two ways: 1) using measuring devices - dynamometers (Fig. 12, 4), dynamographs, tensometric force-measuring devices; 2) with the help of special control exercises, strength tests.

Modern measuring devices make it possible to measure the strength of almost all muscle groups in standard tasks (flexion and extension of body segments), as well as in static and dynamic efforts (measuring the strength of an athlete in motion).

In mass practice, special control exercises (tests) are most often used to assess the level of development of strength qualities. Their implementation does not require any special expensive inventory and equipment. To determine the maximum strength, exercises that are simple in technique are used, for example, a bench press, a squat with a barbell, etc. The result in these exercises depends very little on the level of technical skill. The maximum force is determined by highest weight, which can be lifted by the student (subject).

To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope (Fig. 12, 3), pull-ups (Fig. 12, 7, 8), push-ups on parallel bars, from the floor or from a bench (Fig. 12, 9, 10), lifting the body from a prone position knees bent(Fig. 12, 6), hangs on bent and half-bent arms (Fig. 12, 14), lifting with a coup on a high crossbar, a long jump from a place with two legs (Fig. 12, 2), triple jump from foot to foot (option - only on the right and only on the left foot), raising and lowering straight legs to the limiter (Fig. 12, 5), jump up with a swing (Fig. 12, 1) and without a wave of the arms (the height of the jump is determined), throwing a stuffed ball (1 - 3 kg) from various starting positions with two and one hand (Fig. 12, 11, 12, 13) etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, the time of holding a certain position of the body, the range of throws (throws), jumps, etc.

For most of these control tests studies have been carried out, standards have been drawn up and levels (high, medium, low) have been developed that characterize different power capabilities. You can read more about the criteria for assessing strength abilities and how to measure them in the relevant textbooks and manuals.

7.3. Speed ​​abilities and the basics of the methodology for their education

Under speed abilities understand the capabilities of a person, providing him with the performance of motor actions in the minimum period of time for these conditions. There are elementary and complex forms of manifestation of speed abilities. The elementary forms include the speed of reaction, the speed of a single movement, the frequency (tempo) of movements.

All motor reactions performed by a person are divided into two groups: simple and complex. The response to a predetermined movement to a predetermined signal (visual, auditory, tactile) is called a simple reaction. Examples of this type of reactions are the beginning of a motor action (start) in response to a shot of a starting pistol in athletics or swimming, the termination of an attacking or defensive action in martial arts or during a sports game when an arbiter whistles, etc. Quickness of a simple reaction is determined by the so-called latent (hidden) period of the reaction - the time interval from the moment the signal appears to the moment the movement begins.The latent time of a simple reaction in adults, as a rule, does not exceed 0.3 s.

Complex motor reactions are found in sports characterized by a constant and sudden change in the situation of actions (sports games, martial arts, skiing, etc.). Most of the complex motor reactions in physical education and sports are “choice” reactions (when you need to instantly choose one of several possible actions that is adequate to the given situation).

In a number of sports, such reactions are simultaneously reactions to a moving object (ball, puck, etc.).

The time interval spent on performing a single movement (for example, a punch in boxing) also characterizes speed abilities. The frequency, or pace, of movements is the number of movements per unit of time (for example, the number of running steps in 10 s).

In various types of motor activity, elementary forms of manifestation speed abilities act in various combinations and in conjunction with other physical qualities and technical actions. In this case, there is a complex manifestation of speed abilities. These include: the speed of performing integral motor actions, the ability to gain top speed and the ability to sustain it for a long time.

For the practice of physical education, the most important is the speed of a person performing integral motor actions in running, swimming, skiing, cycling, rowing, etc., and not the elementary forms of its manifestation. However, this speed only indirectly characterizes the speed of a person, since it is determined not only by the level of development of speed, but also by other factors, in particular, the technique of mastering the action, coordination abilities, motivation, volitional qualities, etc.

The ability to reach maximum speed as quickly as possible is determined by the phase of the starting acceleration or starting speed. On average, this time is 5-6 s. The ability to maintain the achieved maximum speed for as long as possible is called

Yut speed endurance and is determined by distance speed.

In games and martial arts, there is another specific manifestation of speed qualities - the speed of braking, when, due to a change in the situation, it is necessary to immediately stop and start moving in a different direction.

The manifestation of forms of speed and speed of movements depends on a number of factors: 1) the state of the central nervous system and the human neuromuscular apparatus; 2) morphological features of muscle tissue, its composition (i.e., from the ratio of fast and slow fibers); 3) muscle strength; 4) the ability of muscles to quickly move from a tense state to a relaxed one; 5) energy reserves in the muscle (adenosine triphosphoric acid - ATP and creatine phosphate - KTF); 6) amplitude of movements, i.e. on the degree of mobility in the joints; 7) the ability to coordinate movements during high-speed work; 8) the biological rhythm of the life of the organism; 9) age and gender; 10) high-speed natural abilities of a person.

From a physiological point of view, the speed of the reaction depends on the speed of the following five phases: 1) the occurrence of excitation in the receptor (visual, auditory, tactile, etc.) involved in the perception of the signal; 2) transmission of excitation to the central nervous system; 3) the transition of signal information along the nerve pathways, its analysis and the formation of an efferent signal; 4) conduction of an efferent signal from the central nervous system to the muscle; 5) excitation of the muscle and the appearance of an activity mechanism in it.

The maximum frequency of movements depends on the speed of transition of the motor nerve centers from the state of excitation to the state of inhibition and vice versa, i.e. it depends on the lability of the nervous processes.

The speed shown in holistic motor actions is influenced by: the frequency of neuromuscular impulses, the speed of muscle transition from the phase of tension to the phase of relaxation, the rate of alternation of these phases, the degree of inclusion in the process of movement of rapidly contracting muscle fibers and their synergy.

From a biochemical point of view, the speed of movements depends on the content of adenosine triphosphoric acid in the muscles, the rate of its breakdown and resynthesis. IN speed exercises ATP resynthesis occurs due to phosphorocreatine and glycolytic mechanisms (anaerobically - without the participation of oxygen). The share of aerobic (oxygen) source in the energy supply of various high-speed activities is 0-10%.

Genetic studies (twin method, comparison of speed capabilities of parents and children, long-term observations of changes in speed indicators in the same children) show that motor abilities are

strongly dependent on genotype factors. According to scientific research, the speed of a simple reaction is approximately 60-88% determined by heredity. The speed of a single movement and the frequency of movements experience a moderately strong genetic influence, and the speed manifested in integral motor acts, running, depends approximately equally on the genotype and environment (40-60%).

The most favorable periods for the development of speed abilities in both boys and girls are considered to be between the ages of 7 and 11 years. At a slightly slower pace, the growth of various indicators of speed continues from I to 14-15 years. By this age, the results actually stabilize in terms of the speed of a simple reaction and maximum frequency movements. Purposeful influences or practicing various sports have a positive effect on the development of speed abilities: specially trained people have an advantage of 5-20% or more, and the growth of results can last up to 25 years.

Gender differences in the level of development of speed abilities are small until the age of 12-13. Later, boys begin to outperform girls, especially in terms of the speed of integral motor actions (running, swimming, etc.).

Tasks of development of high-speed abilities. The first task is the need for a versatile development of speed abilities (speed of reaction, frequency of movements, speed of a single movement, speed of integral actions) in combination with the acquisition of motor skills that children master during their education in an educational institution. For a teacher of physical culture and sports, it is important not to miss the junior and middle school age - sensitive (especially favorable) periods for effective impact on this group of abilities.

The second task is the maximum development of speed abilities in the specialization of children, adolescents, boys and girls in sports where the speed of response or speed of action plays a significant role (running on short distances, sports games, martial arts, luge, etc.).

The third task is the improvement of speed abilities, on which success in certain types depends. labor activity(for example, in flight business, when performing the functions of an operator in industry, power systems, communication systems, etc.).

Speed ​​abilities are very difficult to develop. The possibility of increasing the speed in locomotor cyclic acts is very limited. In progress sports training an increase in the speed of movements is achieved not only by influencing the actual speed abilities, but also by another way.

Them - through the education of power and speed-strength abilities, speed endurance, improving the technique of movements, etc., i.e. through the improvement of those factors on which the manifestation of certain qualities of speed essentially depends.

Numerous studies have shown that all of the above types of speed abilities are specific. The range of mutual transfer of speed abilities is limited (for example, you can have a good response to a signal, but have a low frequency of movements; the ability to perform high-speed starting acceleration in sprinting does not guarantee a high distance speed, and vice versa). Direct positive transfer of speed takes place only in movements that have similar semantic and programming aspects, as well as the motor composition. The noted specific features of speed abilities therefore require the use of appropriate training tools and methods for each of their varieties.

What is a test? A test is a short-term technically relatively simple test, which has the form of such a task, the solution of which can be quantified and serves as an indicator of the degree of development of present moment known function in the subjects. The testing process is called testing, and the resulting numerical value is called the testing result.

1. Six minute test.
2. Running for 600; 800; 1000 m
3. March - 3000-5000 m.

Run for 200; 300; 400 m

1. Pull-ups on the crossbar.
2. Push-ups from the floor.
3. From i.p. lying on the mat, hands behind the head, legs bent at the knee joint - raising and lowering the body.
4. Rope climbing.
1. Jump up from a place.
2. Standing long jump.
3. Triple jump from a place.
4. Five jump from a place.
5. Depth jump.

a) over the head

b) from behind;

c) bottom to top.

1. Shot put.
2. Throwing a grenade from a running start.
1. Shuttle run 330 m; 510 m
2. Zigzag run.

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""Testing to determine the motor abilities of students" "

Testing to determine motor abilities students - one of the stages of health-saving technology

at physical education lessons

IN high school in order to properly plan training process, the teacher needs to diagnose the preparedness of schoolchildren in the classroom physical education. Readiness diagnostics is understood as an objective assessment of the state of the motor function of those involved, as well as their sports and technical skills.

Operational control - the effect of one training session.

Most often, I need to carry out control after 1-2 months of preparation. This is how development indicators are assessed motor qualities, the degree of mastery of technical skills.

To get reliable information, I need to know:

what and when to measure;

what should be the level and dynamics of benchmarks.

The assessment of the state should not and cannot be reduced in the course of pedagogical control and assessment of any one indicator, but involves taking into account and analyzing the totality of a number of parameters. To assess the readiness of students with the help of tests, it is necessary that these exercises correspond to the specifics of the sports discipline, gender, age, qualification characteristics of students, and the tests themselves are reliable and informative.

What is a test? A test is a short-term technically relatively simple test, which has the form of such a task, the solution of which can be quantified and serves as an indicator of the degree of development of a known function in the subjects at the given moment. The testing process is called testing, and the resulting numerical value is called the testing result.

Tests based on motor tasks are called motor or motor tests.

One of the main conditions is the simplicity of tests, the admissibility of measurements for the teacher and ease for students. Measurement of various aspects of students' readiness should be carried out systematically, which makes it possible to compare the values ​​of indicators at different stages of training. Accuracy of control results is needed, which depends on the standardization of test execution and measurement of results.

Currently, sports practice has a fairly large number of tests that assess the physical fitness of students of different ages. I offer you common tests to determine the motor abilities of children and adolescents involved in physical education.

Endurance Tests

Six minute test.

Running for 600; 800; 1000 m

Forced march - 3000-5000 m.

Sports walking 1000; 2000; 5000 m

To determine speed endurance.

Run for 200; 300; 400 m

Speed ​​Tests

Frequency of movements in running on the spot for 1 minute; 30 sec.; 10 sec.

Fast run with low start at 20 m; 30 m; 60 m; 100 m

Fast run on the move for 20 m; 30 m; 40 m

Fast run from a high start at 30 m; 40 m; 60 m; 80 m; 100 m

Relay race: 850 m; 580 m; 4100 m

With children of primary school age, various relay races (" fun starts”) to cultivate speed.

Strength Tests

Dynamometry (determination of hand strength).

Pull-ups on the crossbar.

Push-ups from the floor.

From a hanging position, straight leg raises.

From i.p. lying on the mat, hands behind the head, legs bent at the knee joint - raising and lowering the body.

Rope climbing.

Lifting the bar to the chest (50-95% of the maximum).

Snatch (50-90% of the maximum weight).

squat with a barbell (50-90% of the maximum weight for a while).

Tests to determine the speed-strength abilities

Jump up from a place.

Standing long jump.

Triple jump from a place.

Five jump from a place.

Depth jump.

Throwing a stuffed ball from various starting positions with both hands:

a) over the head

b) from behind;

c) bottom to top.

For children of primary school age, throwing tennis ball from a run, with one hand, at a distance.

Shot put.

Throwing a grenade from a running start.

Jumping on two legs over the rope for a while (for one minute).

Flexibility Tests

Tilt the torso forward from a gray-haired position, legs together.

From i.p. standing with legs together tilting the torso forward.

Bridge. When performing the bridge, the distance from the heels to the fingertips of the subject is measured.

Breeding the legs to the sides (longitudinal, transverse twine). The distance from the top of the corner to the floor is measured.

Tests to assess coordination abilities

Shuttle run 330 m; 510 m

Throwing a tennis ball on the accuracy of hitting the target.

Zigzag run.

Throwing a tennis ball at a target while standing with your back to the target (throwing the ball over your shoulder or head).

Releasing the stick (the teacher holds the gymnastic stick by the upper end on the outstretched arm, the test-taker holds an open hand on the outstretched arm at the lower end of the stick. The teacher releases the stick, the test-taker must catch it).

Stand on one leg. The test subject closes his eyes and stands on one leg, the other is bent at the knee joint and deployed. Heel bent leg touches the knee of the supporting leg, hands on the belt. The teacher turns on the stopwatch. The indicator of retention of time for balance is fixed.

Performing various complex coordination exercises (running high jump, running long jump, hurdles, etc.).

Result. Hold Time.

STRENGTH TESTS

As you know, there are two types of strength: static (isometric) and dynamic (isotonic). Dynamometers are used to measure the level of development of static strength of various muscle groups.

1. Tests that measure the strength of the hands, forearm flexors, trunk flexors, trunk extensors, hip and calf extensors.

In high schools around the world, the following tests are most commonly used to assess the level of strength development. Their implementation does not require any special expensive inventory and equipment.

2. Pull-ups. They are used to assess the level of development of strength and endurance of the flexor muscles of the elbow, hand, fingers, shoulder extensors, depressors of the shoulder girdle. The indicator of strength is the number of pull-ups.

A simplified version of pull-ups is used when testing students with a low level of training.

Equipment. Crossbar, whistle.

Testing procedure. The crossbar is set at the chest level of the subject, he takes it with a grip from above (palms away from himself) and falls under the crossbar until the angle between the outstretched arms and the body is 90 °. After that, while maintaining a straight position of the torso, the student performs pull-ups.

Result. The number of push-ups.

TESTS FOR MEASURING SPEED ABILITIES

These tests fall into four main groups:

to assess the speed of a simple and complex reaction;

to assess the speed of single movements;

to assess the maximum frequency of movements in different joints;

to assess the speed manifested in integral motor actions, most often in sprinting.

1. Reaction time light, sound, touch . determined using various reaction meters that measure the reaction time with an accuracy of 0.01 or 0.001 s. To estimate the time of a simple reaction, at least 10 attempts are used, the average response time out of 10 is determined.

How options apply catching different gymnastic sticks. The subject must catch the falling stick for the most a short time(determined by the smallest distance).

2. Impact time, transmission, single step.

3. Frequency of movements of the arms and legs is evaluated using the simplest instruments (tapping tests).

The result is the number of movements of the arms (alternately or one) or legs (alternately or one) in 5 - 20 s.

4. Running for 30, 50, 60.100 m on the speed of overcoming the distance (from a low and high start). Held by easy rules athletics. Running for 60 and 100 meters is recommended for students from 11 years old.

Equipment: Stopwatch, whistle.

Result: Running time.

FLEXIBILITY TESTS

As a rule, similar tests are used to measure flexibility in schools in different countries. To perform individual control tests "for flexibility", certain equipment is required (goniometers, rulers). Testing is not particularly difficult for the teacher.

1. Torso forward in a sitting position.

Equipment: bench, centimeter.

Testing procedure. The subject sits on the floor, rests his feet on the ruler (perpendicular), tilts his body forward - down.

Result: Number of centimeters.

TESTS, METHODS AND CRITERIA FOR ASSESSING COORDINATING ABILITIES

The main methods for assessing the COP are:

method of observations, method of expert assessments, instrumental methods and test method.

The method of observation is one of the most ancient. He can say a lot, first of all, to an experienced and competent teacher about the degree of development of the pupils' CS. By systematically conducting classroom and extracurricular activities, the teacher (coach) has the opportunity to repeatedly observe how successfully (easily and quickly) schoolchildren learn various motor actions (gymnastic, sports and games); how accurately and quickly they coordinate their movements, participating in relay races and outdoor games;

how promptly and resourcefully they restructure motor actions in situations of sudden change in the situation, i.e. in conditions that place high demands on the human CS.

The quality of observations can be improved if we rely on the criteria for assessing the CS that we developed: correctness, speed, rationality and resourcefulness, which have qualitative and quantitative characteristics.

However, these qualitative and quantitative criteria that determine CS in isolation from each other are extremely rare. More common are the so-called complex criteria. In this case, the student coordinates his motor activity simultaneously according to two or more criteria: speed and efficiency (cross-country skiing); in terms of accuracy, speed and resourcefulness (in the process of sports games, the complex criteria for assessing the CS are indicators of the effectiveness (efficiency) of the implementation of integral purposeful motor actions or a combination of these actions, in the course of which a person manifests the CS.

For example, CS is evaluated by the result shuttle run 3x10 or 15 m; by the time of dribbling (hands, feet) in running with a change in direction of movement; on the effectiveness of attacking and defensive motor actions in martial arts and sports games; in terms of the speed of restructuring of motor actions in conditions of a sudden change in the situation.

The analysis performed shows that all the criteria for assessing the CS are not simple and unambiguous. On the contrary, each of them is complex and ambiguous. For example, one should distinguish between the accuracy of reproduction, differentiation, evaluation and measurement of spatial, temporal and power parameters of movements, the accuracy of response to a moving object, target accuracy or accuracy. These indicators are self-existing manifestations of accuracy, which characterize the human CS from different sides.

Speed ​​as a criterion for evaluating the CS acts as the speed of performing motor actions that are complex in terms of coordination; the speed of their restructuring under time pressure; speed of mastering new motor actions; time (speed) to achieve a given level of accuracy or economy; responsiveness in difficult conditions. The same can be said about the other criteria. It should also be borne in mind that some of them characterize the explicit (absolute), while others characterize the latent, or hidden (relative) indicators of the CS. In explicit indicators, the maximum speed, speed-strength capabilities of the individual are not taken into account, in latent ones they are taken into account.

For example, the time of a shuttle run of 3x10 m is an absolute indicator of the CS in relation to cyclic locomotion (running), and the difference in the time of running 3x10 m and 30 m in a straight line is a latent indicator of the CS, taking into account the speed capabilities of a particular student. Because they are very diverse different kinds special and specific CS, insofar as many can

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Do you want to check your GPP level? Let's talk strength tests! If you perform the recommended number of repetitions with excellent technique, then you have a sufficient level of development of power capabilities. And your body is ready to start doing more complex exercises on the horizontal bar, rings and on the ground, and do not subject yourself to excessive stress.

To achieve these simple indicators, you will have to work out for several months. This, among other things, will show the seriousness of your intentions and the ability to achieve small goals. ON ONE'S OWN.

Let me tell you right now that main secret your success is REGULARITY performing exercises. Skipping one workout sets you back about a week. If there is no time or energy to train, do a workout by reducing the load by 50-80% (depending on the condition), but do it. By the way, you will have to make not only physical efforts to ensure REGULARITY workouts, but also use your wits to reflect on how and where to perform exercises in conditions modern life. Although, in truth, all the answers for this are on my blog through the search 🙂 Now about the regulations.

I will clarify that girls can divide all the standards by 2.

IMPORTANT - use the principles of the methodology " Siberian Horizontal Bar“, and your muscles will receive such a load that most people involved in strength exercises do not experience. You will immediately accustom yourself to rational training, to which many come after going through the path of trial and error.

By the way, not everyone comes in the end.

Let you do only 10 times, but it will be such 10 pull-ups that will take the breath away from everyone who sees you. Although much more important is the fact that these 10 quality pull-ups will be your foundation, on which you can then build a unique structure! Read more about the pull-up technique in the article "". Why prince? Because the king of upper body exercises is power-ups!

2. PUSH-UPS - 30-40 reps

Approximately this proportion of pull-ups in relation to push-ups is better to stick to. 1 to 3 or 1 to 4. There are different opinions, but practice shows that in this case it is better to take a range, that is, about 30-40 push-ups for 10 pull-ups. The proportion has been developed over the years and shows an even balance in the development of the strength capabilities of muscle groups. Of course, there can be individual adjustments, and they will definitely arise as you become more experienced, but it will be later, when you create the necessary strength base. In the meantime, 30-40 push-ups. You can read more about the push-up technique in, which was published during one of the past "100-day workouts".

3. TWO LEG SQUAT - 80 reps

1:4:8 = pull-ups: push-ups: squats. Carefully strive for this proportion. There should be no jerks, high-speed movements, cheating, bouncing at the bottom point, nods of the pelvis and other "jambs" in the technique. The pace is below average. Rationally performed squats, in addition to improving the knee joints, help prevent blood stasis in the pelvis. We read about the squat technique in which shares the Australian experience of this exercise.

4. AUSTRALIAN PULL-UPS - 20-25 reps

A great exercise for working out the muscles of the back, biceps and forearms at home. We should never forget that our back, in addition to vertical pull-ups on the horizontal bar, also needs horizontal pull-ups. The rationale for this, so as not to be repeated, can be read in posts about. You can read about the types of Australian pull-ups in the article.

5. "JUDOSHKI" - 10 times

JUDOSHEK requires good flexibility of the thoracic spine, shoulder and wrist joints. However, pay attention to the fact that the regular performance of the "JUDOSHEK" themselves perfectly copes with this task, in addition to working out in bulk - pectoral muscles, muscles shoulder girdle and triceps. By the way, the technique of this exercise is easier to understand if you call it “a cat crawling under a fence” 🙂 You can also control the depth of lowering to the floor and the deflection of the thoracic spine with a stick, as shown in the video.

6. Push-ups with a corner - 15 times

This exercise can be considered an alternative to "judos". If the latter, as I wrote above, act immediately on 3 muscle groups, then push-ups with a corner act more purposefully, affecting the muscles of the shoulder girdle.

7. "SCORPIO" (reverse hyperextensions) - 15 times

We perform it like an adult - with a good amplitude, we do the power movement calmly and slowly without jerking. Perform on a table, hyperextension machine, or any other similar device.

Do not look for options on how to avoid this exercise, look for conditions on how to complete it.

Of all health exercises this exercise stands apart due to the unique effect on the erector muscles of the back, it helps to recover from injuries, improves posture, significantly compensating for the negative aspects that arose after we switched from walking on 4 limbs to 2 🙂

8. "HORSEMAN" - 1-3 minutes

If you were engaged in martial arts, then it will be more understandable “mabu” for ushuists, “kiba-dachi” for karatekas 🙂 I wrote more about this exercise in the article ““. If you have long realized the importance of preventing blood stasis in the pelvic area, genitourinary area, and regularly do 4 exercises in the morning, indicated in the article by reference, then I recommend the “Horseman” exercise to be alternated as follows:

• one morning " "
• another morning
• another morning

9. "BOAT" - 1-3 minutes

See the description in the same article "". Voltage gluteal muscles- NECESSARILY! It is recommended to perform immediately after the "HORSEMAN" without a break.

10. "SUPERMAN" - 1-3 minutes

It is recommended to perform immediately after the "BOAT", you can after a short break. During the exercise, it is important to maintain a neutral position. cervical spine, that is, do not throw your head too far back, but do not tilt it excessively forward.

Note

This is not a set of exercises, but separate strength tests. That is, you do not need to perform them all in a row. Although, by building them in the right sequence and at the right dosage, you can get an excellent complex that works out our main muscle groups. But this will be just a special case out of context. Since any complexes are best compiled into a program that pursues certain training goals.

Sincerely, Ruslan Dudnik!

To assess the general speed-strength abilities and power in sports, it is recommended to use strength exercises from Olympic program on weightlifting, running up stairs, long and high jumps, and medicine ball throws.

Tests to assess speed-strength abilities and power using a barbell

Undermining the barbell on the chest

Figure 1. Barbell Chest Rise

This test is aimed at evaluating the power.

The test requires a standard 20 kg bar, two locks, a frame for the barbell, and enough plates to perform maximum effort with the ability to vary weights in the 2.5 kg range.

The weight is selected according to the testing protocol 1 .

Performance:

The subject approaches the barbell located on the floor, feet shoulder-width apart. Squats and takes the bar with a direct grip slightly wider than the shoulders, the shoulder blades are brought together (Figure 1, a). Unbending the legs, the athlete raises the barbell on the hips (Figure 1, b). Then, making a powerful upward movement with the whole body, the subject undermines the barbell (Figure 1, c) and, crouching down, catches it on his chest (Figure 1, d). At the end of the exercise, the athlete straightens his legs, holding the barbell on his chest.

Bench press using Myotest or Keiser devices

The test is aimed at assessing the power, strength, and speed developed by large pectoral muscles, front bundles deltoid muscles and triceps. In the practice of sports, two approaches are used in testing. The differences relate to the mass of weights used.

Both the first and second options can be performed using both Myotest and Keiser devices, which are attached to the bar ( different ways- see figures 2 and 3). The difference between the technologies is that Myotest requires the movement to be triggered by the device, while Keiser does not. For convenience, the first testing approach is described using the Myotest hardware, and the second with Keiser:

1) To carry out the test, you must have a Myotest device, a bench and a barbell weighing 40 kg.

Figure 2. Bench press using Myotest technology

The athlete lies down on the bench and takes the bar about shoulder width apart. During the test, the buttocks should be firmly pressed to the bench, and the feet to the floor. At the first signal of the Myotest device, the subject bends his arms, touching the chest with the barbell approximately on the axillary line. At the second signal, the athlete sharply unbends his arms. The subject's task is to demonstrate maximum power. 3 attempts are given. Myotest technology records the following indicators: power, strength, and speed.

In addition, Myotest technology allows you to evaluate the power capacity - for this, you can set the number of repetitions performed on the device up to 15 in a row.

The disadvantage of the technique is the use of a standard weight weight, regardless of the body weight of the subject. To level this aspect in the NHL, a protocol is used, according to which the weight of the burden is 70-80% of the body weight of the subject (table 1).

2) To conduct the test, you must have Keiser equipment, a bench and a barbell with a sufficient number of "pancakes" to form a given mass of weights.

Figure 3. Bench press using the Keizer device

The athlete lies down on the bench and takes the barbell (of a certain weight according to table 1) approximately shoulder width apart. During the test, the buttocks should be firmly pressed to the bench, and the feet to the floor. When moving the bar down, the subject should touch the chest with the bar approximately on the axillary line, when moving up - with a sharp movement, completely straighten his arms. The subject's task is to demonstrate maximum power. 3 attempts are given. Two indicators are fixed: power (W) and power (W / kg).

Table 1. Weight scale

Table 2. Grading scale for NHL hockey players

Tests to assess speed-strength abilities and power using other equipment

Margaria test (Margaria)

To assess the maximum anaerobic-alactate power in the field, the Margaria test is used. For its implementation, it is necessary to have a timing system, as well as a staircase consisting of at least 9 steps, in front of which there is a flat 6-meter zone (Figure 4). The first sensors of the timing system are set at step 3, and the second ones at step 9.

Performance:

Figure 4. Schematic representation of the Margaria test

The subject stands at a distance of 6 meters in front of the stairs. The task is to run up it as quickly as possible. When an athlete runs into the 3rd step, the stopwatch turns on, at 9th it turns off. Thus, the time to overcome the distance between these steps is recorded (Figure 4).

To obtain the final result, the obtained data is substituted into the formula:

P \u003d (m x 9.807 * h) / t, (11.5)

where: P - anaerobic-alactate power, W; m - body weight of the subject, kg; h - vertical height between the first and second sensors of the timing system, m; t - running time from 1 to 2 sensors of the timing system, sec.

Table 3. Selected literature data based on the results of the Margaria test

The main disadvantages and difficulties of this technique include:

1) the subjective attitude of the subjects to testing - most often the fear of getting injured, especially at maximum speed);

2) different abilities of the subjects to show maximum speed in specific conditions of running up the stairs;

3) a small amount of information received about the dynamics of speed in the process of testing;

4) difficulties in the selection of stairs, standardized by the angle of inclination, the number and height of the steps.

Turning the body to the side using an isokinetic simulator

Figure 5. Turning the body to the side using an isokinetic simulator

The test is aimed at assessing the power displayed in a movement similar in its external structure to the throw of the puck. To conduct the test, it is necessary to have an isokinetic simulator, which (due to the high cost) somewhat complicates the use of this approach.

Performance:

The subject stands at a distance of about 1 meter with his right side to the handle of the simulator, legs slightly wider than shoulders, bent at the knees, the body is turned to the handle, which the subject takes with two arms slightly bent at the elbows at chest level - this initial position(Figure 5). When ready, the athlete sharply with maximum effort turns the body and arms approximately 180° to the left, after which he calmly returns to the starting position. The subject makes several attempts, followed by rest until complete recovery. The test is then repeated on the other side.

A feature of isokinetic simulators is that all movements, regardless of the applied efforts, are performed at a strictly fixed speed. Thus, the built-in computerized system automatically determines the power of the applied efforts. The result is fixed.

Table 5. Grading scale for NHL hockey players

Jump tests to assess speed-strength abilities and power

Standing long jump

Figure 6. Standing Long Jump

Performance:

The athlete approaches the start line, feet are placed shoulder-width apart or slightly wider. Then the athlete raises his arms up, simultaneously bending in the lower back and rising on his toes. After that, smoothly, but quickly enough lowers his hands down and back; at the same time, it falls on the entire foot, bends the legs at the knee and hip joints, leaning forward so that the shoulders are in front of the feet, and the hip joints are above the toes.

Next is the extension in the knee and ankle joints. After repulsion, the jumper straightens his body. Then bends the legs at the knee and hip joints and pulls them to the chest. At the same time, the hands are laid back and down, after which the athlete straightens the legs in the knee joints, bringing the feet forward to the landing site.

At the moment the feet touch the landing site, the subject actively moves his arms forward, simultaneously bends his legs at the knee joints and pulls the pelvis to the landing site - the flight phase ends. The jump distance is fixed by the nearest

to the start line of the body part at the time of landing. After stopping, the jumper straightens up, takes two steps forward and leaves the landing site.

According to the results of examinations of more than 100 hockey players of various KHL clubs(Zankovets V.E., Popov V.P.) an evaluation scale was created for this test:

Table 6. Grading scale for hockey players of the KHL level

In the literature on hockey, you can find a scale for hockey players under 21, created by Yu.V. Nikonov:

Table 7 physical fitness for students of groups of higher sportsmanship of the Higher School of Sports (19, 20 years old)

Level of preparedness
Very low			Above the average
forwards
defenders

Triple jump

Figure 7. Triple jump

The triple jump is a discipline athletics and borrowed from the program Olympic Games, where it has been in use since 1986. To perform the test, you must have a centimeter measuring tape.

Technically, a triple jump consists of three elements:

1) "jump";

3) "jump".

Performance:

The subject accelerates along the track to the repulsion bar. The jump starts from the bar and the length of the jump is measured from the same point.

start element- jump, the first touch behind the bar is made with the same foot with which the athlete pushed off.

After that, the second element of the jump is performed - a step (touching the ground is performed with the other leg).

Final element- this is actually a jump, and the subject makes a landing as in a long jump from a place.

The jump is performed in one of two ways: from the right foot - “right, right, left” or from the left foot - “left, left, right”.

Measure the distance from the baseline to the heel closest to the line. The best result counts.

Fivefold jump

A measuring tape is required to perform the test.

Performance:

The jump is made from the initial position of the legs shoulder-width apart, half-bent at the knees, arms laid back, body moved forward.

The subject swings his arms and, pushing off with both legs, jumps from the start line to the maximum possible distance, followed by landing on two legs, as in a long jump.

The second, third, fourth and fifth jumps are performed with pushes of one leg - alternately right-left-right-left (or vice versa), while after the last jump the subject lands on two legs. The distance of the jump is fixed at the part of the body closest to the start line at the moment of landing.

There is another variation of this test, during which the subject performs all five jumps with two legs. In other words, five long jumps in a row.

Table 8. Indicators of the level of preparedness of highly qualified hockey players recommended by the Russian Ice Hockey Federation

Table 9. Evaluation of highly qualified hockey players according to Savin V.P.

table 10

Tenfold jump

A measuring tape is required to perform the test.

Performance:

During this test, the subject assumes the starting position as in a standing long jump. Then the subject makes ten jumps from one foot to the other, landing after the last one on two legs. The distance of the jump is fixed at the part of the body closest to the start line at the moment of landing.

As in the previous test, there is another variation of this control exercise, during which the subject performs all ten jumps in a row, landing on two feet after each.

table 11

Level of preparedness
Very low		Middle . To perform the test, you must have a centimeter measuring tape. Performance: The athlete approaches the start line and stands on the right leg, the second one is held in the air bent at the hip and knee joints. Then the athlete raises his arms up, simultaneously bending in the lower back and rising to the toe of the leg standing on the floor. After that, smoothly, but quickly enough lowers his hands down and back; simultaneously descends to the entire foot, bends the right leg at the knee and hip joint, leaning forward so that the shoulders are in front of the right foot, and the hip joint is above the toe. Next is the extension in the knee and ankle joints of the right leg. After repulsion, the subject straightens his body, while his left leg remains in a folded position. Then he bends his right leg at the knee and hip joints and pulls both legs to his chest. At the same time, the hands are laid back and down, after which the athlete straightens the legs in the knee joints, bringing the feet forward to the landing site. At the moment of touching the landing site with both legs, the subject actively brings his arms forward, simultaneously bends his legs at the knee joints and pulls the pelvis to the landing site - the flight phase ends. The distance of the jump is fixed at the part of the body closest to the start line at the moment of landing. After stopping, the athlete straightens up, takes two steps forward and leaves the landing site. The subject is given three attempts. The best result is recorded. The test is then repeated for the left leg. Table 12. Grading scale for NHL hockey players Lateral long jump from a place with one leg Figure 9. Lateral long jump from a place with one leg Another modification of the standard standing long jump. A distinctive feature of this technique, in addition to using only one leg, is the side jump. Obviously, this, not quite familiar, direction of the long jump is due to the specifics of skating - hockey players have to perform many movements at different angles relative to the center of the body. So, for example, lateral movements are an integral part of the technical arsenal of both field players and goalkeepers. In addition, like the single-leg standing long jump, this test can reveal an imbalance between the limbs in the ability to develop power in this particular movement. The negative aspect of this technique is an increased level of injuries - the test shows high load on the inguinal region during repulsion and on the knee joints during landing. A measuring tape is required to perform the test. Performance: The subject becomes the right foot with the inner (adaxial) side of the foot to the start line, the second one is held in the air. Then he raises his arms up, then smoothly, but quickly enough, lowers his arms down and to the right, bends his right leg at the knee and hip joint, leaning forward and to the left so that the shoulders are in front of the right foot, and the hip joint is above the toe.