Improving Efficiency training process cross-country skiers in the preparatory period
Introduction
All over the world, skiing has become one of the most popular types winter sports. There is no sport that is more democratic, accessible, so closely connected with nature and so useful for a person. And everyone who starts skiing sets a specific goal for himself: one wants to become a champion, the other wants to be strong and enduring, the third wants to lose weight, the fourth wants to strengthen his will. And all this is possible. You just need to regularly, without making yourself concessions and discounts, train hard. In this case, it is important for the ski coach to enrich the athlete with sports knowledge in order to encourage him to regular classes skiing. For this, any coach, specialist in the field skiing necessary knowledge and skills in the organization of the training process.
In the training process of cross-country skiers, the methods of the training process, and in particular the preparatory period, are constantly changing.
In the training process, the content of the training includes; periodization of training in the annual cycle, the orientation of the training process; means and methods of training; definition of the concepts of volume and intensity; recovery methods; organization of training sessions; planning.
Sports training is considered by us as a process that contributes to the growth of sports results on the basis of increasing the body's working capacity, improving physical, moral and volitional qualities, mastering the technique and tactics of ski racing.
Relevanceour work is that in cross-country skiing, as in any other sport, there are constant changes in the structure of the training process caused by various factors, for example, such as: improvement of tactics and technique, expansion of competition programs, changes in the number of starts, qualitative updating of inventory, the emergence of new pharmacological agents. All these changes affect the nature and duration of physiological processes in the athlete's body.
In this regard, there is a need to change the training process and monitor the effectiveness of the adjustments made.
Hypothesis:An increase in the volume and intensity of the load in the preparatory period will positively affect performance.
Goal of the work:Determine how the increase in the volume and intensity of the load in the preparatory period affects the performance of ski racers.
Tasks:
1.Consider various aspects of the training of cross-country skiers in the preparatory period, using data from literary sources.
2.Substantiate the chosen variant of the training methodology and draw up a description of the training process of the experimental and control groups.
.Conduct an experiment in order to identify the effectiveness of our proposed methodology, for further use in the training process of cross-country skiers in the preparatory period.
Object of study:training process of skiers in the preparatory period.
Subject of study:methodology for training cross-country skiers in the preparatory period.
Research methods:
Analysis of scientific and methodological literature
Survey and interview
Control tests
Pedagogical experiment
Statistical analysis
1. The process of preparing cross-country skiers in the preparatory period
Training plans should be realistic, only specific tasks should be outlined, for the solution of which there are necessary conditions. No plan can take into account all the possibilities at once. Therefore, plans may be partially changed or refined. A necessary condition for the implementation of the plan is a well-established accounting system. Before you start drawing up a training plan, you need to have basic data: sports performance skiers, material and technical capabilities for conducting training sessions, information about the climatic and geographical conditions of the area where the classes will be held, have calendar plan sports competitions. Having this data, knowing the tasks of training by periods and stages, means and methods of training, the trainer can develop planning documents. Planning documents include: program, curriculum, annual training schedule, training plan, class notes, class schedules and a record book. In addition, the coach keeps a training diary, and the athlete keeps a self-control diary (A.A. Chestyakov).
Periodization of the training process is the basis of training planning. The main periodization is intended for the middle zone of the country and Siberia, where snow usually lies 4-4.5 months a year. The annual cycle consists of preparatory and competitive periods.
. Preparation periodconsists of three stages.
At the first stage (spring-summer) the prerequisites for the formation (restoration) of the sports form are laid, from the second half of the stage the general level of the body's functional capabilities increases by means of physical fitness.
It should be taken into account that during the preparatory period, the amount of means used increases the qualifications of athletes as much as possible.
At the second stage (summer-autumn), the sports uniform is fixed by means of a special physical training, increase the narrow functional capabilities of the body.
At the third stage (autumn-winter), the formation of a sports form by means of special physical training is completed, special qualities are improved, the harmony of technical, special physical, tactical and psychological preparedness is achieved.
Competitive periodis intended to bring the athlete to the competitive level, for which he must be fully prepared (Agronovsky M.A.).
Preparation in this period is aimed at achieving high sports results. On the basis of a special foundation, increased technical and tactical equipment, as well as psychological preparedness, special training is carried out, which occupies the main place in the preparation of an athlete. The main tasks of this period:
- further increase in the level of development of physical and volitional qualities in relation to the chosen specialization;
- improvement and consolidation sports equipment;
- mastering tactics and gaining experience in competitions;
- maintaining OFP and TFP at the achieved level;
- increase in theoretical preparedness;
- further solution of educational problems.
Transition period. This period is very important, the fact is that regular, for many months, classes with heavy loads and often with monotonous physical exercises, competitions in these exercises and a constant volitional focus on improving sports results cause a certain fatigue by the end of the competitive period. The main goal of this period is to bring the athlete to the start of training in a new large cycle, fully rested, healthy, not having reduced the level physical qualities and technical skills.
1.1 Training tools
The means of training are physical exercise which contribute to the development of the necessary qualities and improve motor coordination.
Basic exercises include all ways of moving on skis: moves, ascents, descents, braking. Depending on the type of skiing various ways skiing is more or less important as a means of training.
Such exercises are used for strength, endurance exercises such as: walking, cycling, running, rowing, swimming, hiking, orienteering.
Exercises for balance, exercises for coordination, stretching, and relaxation (A.A. Chestyakov).
In the training of cross-country skiers in the summer, cross-country training is widely used to improve speed, endurance, strength and agility.
Swimming is good respiratory system, and also in combination with air and sunbathing are the main means of hardening the body.
In the summer-autumn period, imitation is also used, both jumping and stepping. For many years, roller ski training has been used in the training process of ski racers, it is needed in order to increase during the preparatory season technical skill, and in winter to reach a higher functional level (L.P. Zhilkin).
1.2 Training methods
In the training process of skiers, the following training methods are used: game, complex, uniform, variable, repeated, interval and control.
Game method: training is aimed at developing coordination of movements, speed, endurance.
This method has a general effect on the athlete's body and is an activity that is filled with elements of sports games (volleyball, basketball, handball, etc.).
This method is used throughout the annual cycle, but most of all in the preparatory period.
The complex training method is aimed at developing individual physical qualities (strength, speed, endurance, speed and strength). Includes acyclic exercises from weightlifting, athletics, gymnastics, etc. It is used in the first period of training.
The uniform method of training is to perform movement without changing the intensity. Since the load is rarely the same in rough terrain, uniformity means the same intensity throughout the entire session. This method is used throughout the cycle.
The variable method of training consists in changing the intensity in separate segments of the distance in the range from 50 to 100% of the competitive speed.
The decrease and increase in intensity at a distance takes place gradually and does not have strict regulations.
The purpose of this method is to teach the skier to cover the entire distance at competitive speed. The variable training method is the most versatile and offers great opportunities for the coach and the skier, especially when training on their own.
The repeated method of training consists in repeatedly passing segments of the distance at the limit or exceeding the competitive speed, with rest intervals sufficient for a relative recovery. For the development of speed, there are segments that do not exceed 300 m with a rest of up to 10-15 minutes; movement with extreme intensity. For the development of speed endurance, segments up to 800-1500 m are covered with a rest within 5-6 minutes; moving at a speed 3-5% higher than the competitive one. In both cases, the segments are passed until the passing speed drops to below the competition speed.
The interval training method consists in repeated alternation of short-term movements with increased and reduced intensity. After several cycles of movement, rest is given for relative recovery (10-12 minutes) and the series is repeated. The number of series depends on the stage of preparation and the level of training of the skier. (Matveev L.P.).
The control method of training consists in a pre-planned test in order to determine the level of preparedness of athletes. This method applied periodically during the annual cycle of training (at the end of each stage of the preparatory period).
Control is carried out on general physical and special physical training. At the end of the preparatory period, the control training serves to select skiers for the respective teams. distance for control training are given slightly shorter or longer than the classic distances.
1.3 Conducting training sessions
Classes are held in groups of 8-12 people, approximately the same in terms of preparedness.
Athletes of the highest qualification can conduct classes on their own, in this case the coach is a consultant who assists in drawing up a training plan and periodically gives methodological advice.
The duration of classes is 2-4 hours.
In the snowless season, they are built according to the following scheme:
Introduction to the lesson. Main purpose: organizing a group for upcoming classes and warming up.
Particular tasks: to organize a group for a lesson, to focus the attention of students on upcoming classes: to prepare cardiovascular system, respiratory and neuromuscular apparatus to a subsequent more increased load, to increase the emotional state of those involved.
Means: building and testing a group, familiarizing those involved with the content of the training.
The main goal of training is to achieve the goal.
The final part of the training is to restore the body from the work done and prepare it for the next work. (Matveev L.P.).
The effect of the load on the body is most clearly manifested in a change in the heart rate, therefore, at each lesson in special training, and especially in complex training, this indicator must be recorded and taken into account. This is important at the first complex trainings of the summer-autumn stage of the preparatory period and the autumn-winter competitive stage, when the effect of the load on the athlete's body causes increased excitability of the cardiac, respiratory, nervous and other systems, which disrupts the training process and causes colds, this is justified by the fact that that at this stage of preparation the body is weakened, since the athlete is in good physical form. (Suslov F.P.).
It should be remembered that training aimed at recovery plays an important role in the training process. It is important for the coach at each lesson to record changes in the state of the athlete and how he transfers the load. Every good athlete knows his body and fully understands how to approach training throughout the preparatory period.
Each training session requires a variety of means and methods of training in order for the athlete to determine his ambitions, control training is also used in the preparatory period.
The most complex form of training sessions is control training, which helps to take into account not only the state of fitness of an athlete, but also to master tactical skills, as well as improve volitional qualities.
Control training for cross-country skiers should be carried out at medium distances, since in skiing the length ski slopes have their own specifics, it depends on the terrain of the track and the conditions of sliding, as well as the distances in cross-country skiing are different; sprint, middle, and marathon.
1.5 Moral-volitional training
The goal of moral and volitional training is to educate athletes with strong-willed qualities that allow them to overcome specific difficulties that arise in training sessions and competitions in their chosen sport. Volitional qualities include: purposefulness, initiative, perseverance, determination and courage, endurance and self-control.
The basis of moral and volitional training is the will, i.e. the ability of an athlete to control his thoughts, actions, deeds. It is aimed at achieving the set goals while overcoming difficulties.
Education of the will is carried out in training sessions, in preparation for competitions and during their conduct, as well as in the process of self-education.
One of the important conditions for achieving high results is the education of diligence. The history of sports knows many examples when an athlete with good natural abilities did not achieve high results and went down sports arena due to the lack of hard work and, conversely, when a person with insufficient physical data, but who showed great perseverance and hard work, showed a phenomenal result. To instill in athletes these qualities in the process of training is one of the main tasks of the moral and volitional training of an athlete. (Yakimov A.M).
Education of moral and volitional qualities contributes to the complication of training sessions:
1.Training in adverse weather conditions (low air temperature, strong wind, poor glide, etc.),
Forcing him to do what he needs to achieve a high sports result in difficult competitive conditions.
2.Accumulation of moral-volitional qualities and skills specific to a skier. Achieving high results in competitions depends on technique and high functional readiness. To do this, you need to train a lot and monitor the technique in training.
3.Creating a more difficult environment than in competition. In competitive conditions, the cross-country skier has to cover a distance with a great impact on the body, fatigue with which he fights throughout the distance.
And in order for an athlete to be able to withstand such loads for a long time, it is necessary to introduce training close to the competitive rhythm into the training process.
4.Performing exercises that require the manifestation of certain efforts, against the background of significant fatigue. Thus, in trainings at the summer and autumn stages, the most emotional type of exercise, sport games, is turned on after performing a large load in terms of volume and intensity at the end of classes in complex training turns on circular, imitation on the spot, multi-hops, etc.
good remedy education of moral and volitional qualities - control training and estimates, which are advisable to be carried out together with stronger opponents, creating maximum conditions corresponding to the competitive environment.
Elements of the competition must be included in regular training, using relay races for this, while recording the time for passing the distance.
Of great importance in the development of the volitional qualities of a skier-racer is the preparation for competitions and participation in them, the attitude to participate in the competition plays a decisive role in mobilizing the will of the athlete.
To relieve tension that demobilizes a ski racer before a competition, it is necessary to have a conversation with a coach or a psychologist and resolve his difficulties and help him believe in himself.
Detailed development of a tactical plan for fighting at a distance, preparation of ski equipment, consideration of various tactical options that arise in connection with changes in meteorological conditions. For this, training in harsh climatic conditions is used.
Unwanted emotions that arise immediately before the start are well removed by a warm-up. A positive emotional mood is carried out by appropriate stimuli: encouraging the athlete by the coach and comrades, creating a festive atmosphere of the competition.
Only when all these conditions are met, it is possible to show maximum willpower in the process. wrestling.
Sport competitions best form test of volitional qualities. The degree of volitional tension at competitions is directly proportional to the difficulties that arise.
The mobilization of the will of the athlete during the competition is facilitated by the moral support and assistance of the coach, who reports on the progress of the race.
A great help in introspection is provided by a training diary, which should reflect all aspects of his sports activities. (Ramenskaya. T.I).
1.6 Control and recovery methods
Means and methods medical control and restoration of the athlete's body after heavy loads are studied at the medical and biological departments, where students receive the necessary knowledge in this area. As for the coach, he must be guided by these scientific and practical achievements, work in contact with the doctor and in the training process use all the possibilities for exercising pedagogical control and use pedagogical methods of recovery.
Pedagogical control during training takes a leading place in the control system. It is necessary that pedagogical control, covering all aspects of the life and life of an athlete, so that the coach does not lose sight of any trifle of the training process.
Self-monitoring can only be beneficial if it is done at least three times a week and recorded in a training diary. The coach must compare his control with additional self-control data and make appropriate adjustments to the training and recovery processes. In accordance with the tension, the specific weight of recovery in all types of skiing acquires one or another value, from the second half of the first stage of the preparatory period, it begins to be drawn into a large physical work her load is gradually increasing. By the end of the third stage of the preparatory period, it reaches its highest value, and this level is maintained until the end of the competitive period. At the beginning of the first stage of the preparatory period, energy consumption is significantly reduced. Such a wave of decline, rise its high physical activity is fully reflected in the application of methods and means of recovery.
In progress training day production work, training session and recovery (passive and active rest) should be considered as a whole.
At the same time, it should be taken into account that the working capacity of a person is not the same during the day, there is a constantly acting biological rhythm and fluctuations in daily activity. During the day, two cycles of working capacity are observed: between 10-11 am and between 15-16 pm. In this regard, it is necessary to distribute the day in such a way that training session were at this time of day. Rest during the day should ensure the recovery of the skier's body and eliminate fatigue.
Pedagogical means of recovery are: rational construction of the training process, the correct combination of work and rest, the correct use of relaxation exercises in sufficient quantities, taking into account the terrain, sports equipment (complete relaxation of non-working muscles); the use of clothing, taking into account meteorological conditions. (Batalov A.G.).
.7 Periodization sports training
In the training of highly qualified cross-country skiers, the artificial division of the training process into training periods for adults, juniors, youths and beginners has a negative impact. This long-term process is the same, although at each stage there are fundamental differences depending on the age of the athlete. Gifted skiers - boys and girls aged 13-14 must take a course of fundamental basic training, not forced (to achieve maximum sports results), but also not excluding the path of turning them into highly qualified skiers. In the middle of this stage of advanced training, advanced training plans should be drawn up for the most talented skiers (in terms of loads, physical standards and the growth of sports results), which are further adjusted depending on the prevailing conditions. The final structural unit in the preparation of an athlete of the highest qualification is the 4-year Olympic cycle. The circle of athletes preparing according to his plan is limited to the main team and young promising riders who are able to achieve great results exactly on the nearest Olympic Games. For other purposes, preparation according to a 4-year plan is irrational.
More detailed and obligatory for all is the annual planning, on the implementation of which the necessary adjustments are made to draw up the next plan of the annual cycle.
The specifics of cross-country skiing predetermined the structure of the annual cycle many decades ago. It was generally accepted to distinguish 3 periods: preparatory, competitive and transitional. The increase in the volume and intensity of training led first to a reduction, and then to the elimination of the transition period. Developed by Agranovsky M.A. (1989) the structure of the annual cycle became the general basis for periodization for various categories of skiers. Further development of the methodology for training skiers of high qualification required a significant specification of the annual cycle, the allocation of mesocycles in the periods of preparation for solving various problems. In the most developed form, such periodization found its expression in the publication of Ogoltsov I.G. (1974), an improved version of which we present in full.
Preparation period
1.Recovery of working capacity after the main starts of the season. Relative decrease in working capacity (29.03-16.05).
2.Stabilization of sports performance. Strengthening of recovery processes (17.05-27.06).
.Basic workouts. Development of overall performance in cyclic means general and special orientation (28.06-8.08).
.Developing cycle of general and special working capacity (9.08-19.09).
.Stabilization of sports performance (20.08-31.10)
.Basic cycle. Development of overall performance in the means special training(skiing 1.09-12.12).
Competitive period
1.Developing cycle of special working capacity (13.12-25.1).
2.Stabilization of sports performance. Leading to the highest sportswear (26.01-28.03).
A distinctive feature of this periodization is the change in the beginning of the countdown of each annual cycle, transferred here to the first day after the main starts of the season. This periodization as a whole justified itself in the preparation of the national team of the country. There are two ways to improve the periodization of the annual cycle. Firstly, it is a refinement, concretization or partial change of its stages. So, Shulgin A.I. and Grozin E.A. (1980) single out the stage of direct preparation for the competition, which they consider to be the most important structural unit of the annual cycle, because, despite its short duration, the result of all previous work largely depends on it. The task of this stage is to bring the athlete to top level special training in terms of the main competitions. The focus of microcycles is twofold: competitive and training. The training load should be distributed in accordance with the program of the main starts, and in terms of content, simulate the regime of these competitions, both by day and by conditions (profile and relief of tracks, condition of the track, means of recovery). Another way, in our opinion, more fruitful (but not excluding the first one), is to develop, based on the general scheme of periodization, its various options for various groups skiers (boys, juniors, students, residents of Siberia and Far North, southern regions of the country, where winter periods are limited, etc.).
In the last 10-15 years, the training methodology for highly qualified cross-country skiers has changed markedly due to the introduction of new disciplines into the competition program.
So, Brazhnikov V.A. et al. (1980) propose to build training as a double macrocycle. They see the rationale for their proposal in the long preparatory period, when, due to the increased share special exercises, increased volumes and intensity of their use, the main increase in working capacity is observed already by the middle of the preparatory period and by the end of it slows down significantly.
Also, one should not discount the possibility of a qualitative change in the methodology (and, as a result, in periodization) in connection with the use of snow preparation in the summer, which has already become noticeably widespread, as well as artificial snow.
Microcycle structure
The rational construction of microcycles is just beginning to become a subject scientific research. So, Rybachkov V.V. (1980) studied the effectiveness of 23 variants of combinations of large, medium and small loads aimed at educating general, special, speed and strength endurance performed on separate days of the microcycle, but the data obtained by him are very vague.
In practice, however, one has to decide how to correctly combine loads in a microcycle. Intuitively combine different workouts or stick to the standard training system. The diversity in views on the effectiveness of various options is very large. At the same time, it happens that the same loads are useful for some skiers, but not for others. Therefore, here we will consider only some more or less recognized forms.
The most common type of microcycle is weekly, with one rest day. It is believed that each microcycle should have shock days (2nd or 3rd) when training is most intense. One of these days is usually the first day of the microcycle when the athlete is relatively recovered from the rest day. In the preparatory period, running uphill with imitation with sticks is most often used here - the most difficult exercise. The rest of the shock training - on the 3rd and 5th day. Two shock days a week are more often used by less qualified skiers, and qualified skiers - in the early stages of the preparatory period. In this case, training can be voluminous or intensive. Competitions should always be referred to as extreme (shock) loads.
Recently, to increase the impact, two shock workouts in a row have begun to be used, but, as a rule, in the same means, for example, running with imitation with sticks (in the evening and in the morning of the next day).
It is too early to determine how justified such an intensification of classes is.
Moderately difficult workouts (in terms of volume and intensity 3-4 times a week) are used on other days of the microcycle, both in the morning and in the evening. Deload training has become almost mandatory just before the shock days. On the last day of the microcycle, a medium-difficulty workout is usually performed.
When preparing on snow, first limit yourself to one high-volume impact workout at the end of the microcycle. Almost all other workouts during this time should be of medium difficulty. After 2-3 weeks, a control is added as the 2nd shock workout. The duration of the microcycle in this case can reach two or more weeks, but is strictly individual. The inclusion of a rest day is determined by the athlete's well-being or biomedical data (for example: blood urea content).
The microcycle of the competition period includes numerous competitions and, as a rule, is filled with training of a maintenance and recovery nature. Recently, heavy microcycles have been increasingly used in the competitive period, when volume training is carried out, alternating with participation in competitions in which the goal is not to show a high result.
A notable feature of the training process is the almost complete rejection of prolonged low-intensity work (such as hiking) in microcycles, since prolonged recovery after such training does not make it possible to perform a large amount of sufficiently intense work in the microcycle as a whole.
Hikes are used at the beginning of the preparatory period (with unlimited volume) about once in a mesocycle, at the end of it and occasionally in the competitive period. Long hikes during rolling in, when the total volume in the microcycle is close to the limit, apparently, are inappropriate. During one mesocycle, the microcycle is usually repeated (most often 2-3 times), and then it is necessary to carry out an unloading microcycle, in which training is less frequent and strenuous.
Increasingly, they talk about a shock microcycle, when unidirectional loads are applied for several days in a row and cause significant shifts in the body. They can turn out to be much more than from the most intense one-time workout. But so far, the permissible limits of the body's responses as a result of the shock microcycle have not yet been studied. (Butin I.M).
Carrying out the training process at the modern level requires significant organizational efforts (preparation of the ski track, meals at a distance, rehabilitation measures, etc.), which, as a rule, are possible only in conditions of training camps (the future, apparently, belongs to specialized ski bases).
Training Methods
Most of the training in cross country skiing is overcoming the distance at one speed or another. The rugged terrain makes the work of various body systems variable in intensity. There are many ways to build a workout, and it is very difficult to categorize them. It is not surprising, therefore, that in the literature there are names of numerous training methods, sometimes contradictory: uniform, repeated, distance, interval, control, variable, etc.
Satisfactory definitions of all these training methods, in our opinion, are not yet available. In some cases, training can fully justify the name (for example, repeatedly 10 * 1 km with a rest of 3 minutes), but quite often there are situations when it is difficult to attribute it to any method. For example, a skier evenly covered 20 km and in the middle made an acceleration of 1 km. What is the method of such training? Variability is evident, but its share is small. Since the attribution of a particular workout to a particular method is often very conditional, many began to single out only two training methods - continuous and discrete. In order to avoid confusion, it is necessary to introduce a rigorous technology based on deep scientific developments. However, there is no doubt the need to separate the methods into acyclic and cyclic, which are basic for ski racers. For the former, technology could be developed already at the present time, for the latter, the concepts discussed in previous chapters, namely intensity and its variability, can serve as the basis for them. In this case, it is possible to reduce the number of methods and give them a quantitative assessment.
If a skier overcomes all sections of the track with a constant speed, expressed as a percentage of the competitive speed in each section (in the race, this is 100%, although the numerical values of the speeds, of course, differ on uphill and downhill), then we will call such training uniform.
The variable training will be distinguished by the difference in speeds in the sections (in percent), and the repeated training will be distinguished by the presence of rest. A sharp quantitative difference in the indicators characterizing each method is striking.
It is significant that the intensity and tension in the uniform method turned out to be the highest, i.e. on the energy side, it makes the greatest demands. That is why the uniform method has rightfully taken a leading place in the preparation of a ski racer. But discrete methods also have a number of important features (primarily the concentration of work power for short periods of time) and cannot be ignored in the training process.
The speed in training, as well as the number and quality of accelerations, can be very diverse, and intensity indicators will also vary greatly. How to determine the boundary of different methods from them? After all, if the speed is changed by only 1%, then it is hardly advisable to refer it to the variable method. Precise boundaries can only be proposed as a result of research, when various physiological and biochemical indicators will be revealed that accompany training with different method options.
1.8 Pharmacology of the stages of athlete training
Preparation period
The main tasks of pharmacological support at the preparatory stage are:
Preparation for the perception of intense physical and psycho-emotional stress.
In the pharmacological aspect, this problem is solved by the following drugs.
Multivitamin complexes, such as complevit, aerovit, glutamevit, supradin, centrum, vitrum, and others, are specialized sports preparations containing a number of complex vitamins, a balanced microelement composition, therefore their use in the preparatory period is the most preferable, it helps to normalize the course of biochemical reactions in the body.
Reception of ginseng, eleutherococcus, etc. helps to accelerate adaptation to heavy physical activity and normalization functional state systems and organs. Reception of adaptogens should be started 3-4 days before the start of training.
Vitamins A and E - either separately or combined in the preparation (Aevit) - contribute to the stimulation of redox processes and the synthesis of certain hormones.
Vitamin C (for example, sea buckthorn with honey) is used to accelerate adaptation to physical activity.
In order to normalize metabolism, the following drugs are prescribed - riboxin, inosine, Essentiale, etc. Iron preparations (Feroplex), (Aktiferrin), etc. are recommended to create a favorable basic training background.
Sedatives and hypnotics are used in the second half of this period to prevent and treat central overstrain syndrome. nervous system after significant psycho-emotional stress. You can use valerian roots (tincture, dragee), motherwort infusion (1-3 tablespoons of a 5% solution 30-40 minutes before bedtime), mebicar and other sedatives.
They use the principle of carbohydrate saturation (energy replenishment) directly in training.
The diet should be rich in carbohydrates and fats (unsaturated). To a lesser extent, this applies to proteins. The presence of fresh fruits and vegetables, juices and products of increased biological value in the diet is absolutely necessary. Particular attention should be paid to the athlete's weight, which during this period should not exceed the usual one by more than 2-3 kg. In the second half of the period, it is recommended to take immunomodulators, preferably non-specific ones, such as mummy, honey with nerga, flower pollen.
Base period
Goals and objectives of this period.
Bring an athlete to the "peak" of general and special performance: reduce the impact of adverse factors of the training process on internal organs; prevent overtraining; create optimal muscle volume without compromising endurance and speed.
The basic stage of training is characterized by a significant volume and intensity of training, so during this period you have to take the largest number drugs.
The intake of vitamins continues, although it is advisable to take an 8-10 day break in the course intake of multivitamin complexes, and if possible, take a new vitamin preparation.
Of the individual vitamins, it is advisable to prescribe a vitamin B complex, which contributes to the synthesis and prevention of the breakdown of muscle proteins. It is mandatory to take vitamin B15 immediately after training. To prevent failure of adaptation to physical activity to prevent overtraining - sports sickness - it is recommended to prescribe antihypoxant properties: tanakan as a vascular agent and an agent that improves the rheological properties of blood: succinic acid, stimol to reduce the level of lactic acid; sedatives (valerian).
You should take drugs that promote the synthesis of ATP, stimulate the processes of cellular respiration. The action of tihypoxants increase the emotional stability of physical performance.
During the period of developing physical activity, it is recommended to take drugs that regulate plastic metabolism, stimulate protein synthesis in muscle tissue, contributing to the increase muscle mass that reduce the phenomenon of dystrophy in the heart muscle. This group of drugs includes: mildronate, carlitin chloride, cobamamide, potassium arotate, livesay, ecdisten and some others.
During the basic stage of preparation, it is also recommended to prescribe hepatoprotectors, take riboxin (inosine), actovegin.
Nootropics - so that at maximum load, which is typical at this stage of preparation and when working at high intensity, you need to make sure that the equipment does not break down and correct mistakes.
Taking immunomodulators during this period is a necessary condition for preventing a breakdown. immune system.
The orientation of the diet in this period is protein-carbohydrate. Protein must be complete. The amount of protein taken in addition should not exceed 25-40 g per day (in terms of protein). Essential amino acids are needed in any form.
Pre-competition period
The purpose of this period is preparation for the competitive regime.
This period was marked by a significant reduction in the number of pharmacological agents used. It is recommended to reduce the intake of multivitamins to 1-2 tablets per day (if possible, it is better to change the complex used). To prevent a drop in muscle mass and in order to regulate the metabolism of carbohydrates and fats, it is advisable to prescribe adaptogens with anabolic effects (Livea), mildronate. From individual vitamins - vitamin E.
At the beginning of the pre-competitive period, drugs such as mildronate, carnitine chloride, succinic acid, succinate, sodium, etc. can be recommended. The dosage should not exceed half the dose of the base period. 5-7 days before the competition, these drugs should be canceled.
In the second half of the pre-competitive period (8-10 days before the start), it is recommended to take adaptogens and energy-rich drugs: phosphaden, phosphorcreatine, neoton, etc. If adaptogens help accelerate adaptation processes to changing physical loads and environmental conditions, as well as accelerate recovery processes, then energy-rich foods allow you to create (energy depot), promote the synthesis of ATP and improve the contractility of the heart muscle and skeletal muscles.
The orientation of the diet during this period of preparation is predominantly carbohydrate, with the most appropriate consumption of fructose. American doctors recommend the following method of carbohydrate saturation: 10-12 days before the start, they begin to reduce carbohydrate intake and by the 5th day bring their consumption to a minimum, and then gradually increase the amount of carbohydrates consumed to the maximum on the day of the start.
As for girls, it often happens that on the day of the main start it falls on the days of menstruation. To somewhat delay the period of its onset (by 2-3 days), taking betacortin 1 tab. 3 times a day for 10-14 days before menstruation.
Pharmacology of competition
The pharmacology of the competition must correspond to the sport:
maximize the potential of an athlete
maintain the peak of supercompensation,
to extend the performance for the entire time of the start, (during the day when the competition mode is morning, evening; for several days when all-around, cycling, etc.),
suppress unwanted reactions, reducing performance.
During this period, the number of pharmacological drugs taken should be minimal. In pharmacological support, adaptogens, energy-rich drugs, nootropics are preserved. The complex use of these drugs allows you to accelerate the recovery processes between starts, provides stimulation of metabolic processes in brain cells, nerve endings. Competitive pharmacological drugs also include drugs that prevent the occurrence of metabolic disorders in the competitive period, stimulate the processes of cellular respiration, and promote enhanced synthesis of energy-saturated compounds.
With a multi-day competitive process, a multivitamin complex is needed. Definitely vitamin C.
Recovery Pharmacology
Recovery should begin immediately after the end of physical activity and include:
replenishment of energy reserves (carbohydrates),
urgent elimination of an avalanche-like increase in the number of free radicals,
psychological relief,
Recovery after the competition, the ski season.
removal of metabolic products from the body,
recovery, rehabilitation, treatment of overvoltage of various organs and systems,
definitive healing of injuries
psychosomatic rehabilitation.
The importance of recovery processes is not always given due importance. The athlete, as a rule, after the end of the competition is most often left to their own devices. This should not be allowed, because. sports (career) after the current season does not end. That free time, which appeared after the end of the training and competitive processes, must be used for therapeutic and diagnostic measures, exercise therapy, physiotherapy.
Summing up, we can say that the largest share of pharmacological support falls on the preparatory and basic periods of an athlete's training. The appointment of drugs that act multilaterally can significantly reduce their number. A competent, rational scheme for the use of pharmacological preparations at the stages of preparation contributes to the achievement of record results.
2. Substantiation of the chosen variant of the training methodology and description of the structure of the training process
The variant we have chosen aims to prepare the versatile cross-country skier to be able to run both long and short distances.
In the first stage of the general preparatory period, we gain base volume, with a long duration of time, but at a low intensity, in order to prepare the heart for work at high intensity.
At the second stage of the special preparatory period, we included training sessions for the development of speed, speed-strength and special training in the weekly training cycle.
Speed training has a special focus, the work is carried out both on long and short segments in order to develop special qualities in an athlete that will improve sports results.
Also in the training process we use static-dynamic exercises that help us achieve our goal. These exercises help to keep the muscles in good condition because it is known that when working at high intensity, the muscles become weakened.
After each three-week preparation phase, we conduct a control training; cross-country, and rollerskis, they help us track the correctness of our preparation.
Also, after two weeks of preparation, we conduct medical supervision.
In the training process of cross-country skiers in the special preparatory period, competitions are held on roller skis and in cross-country skiing. To prepare for them, the volume and intensity of work practically does not decrease.
These competitions are held in September at the end of the special preparatory period.
2.1 Periodization of the training process
The transitional period involves the restoration, improvement of the body and preparing it for the next ski season.
1.General preparation period; it is divided into preparatory and special-preparatory periods.
2.competitive period.
.Transition period.
a) Tasks for this period: the development of general endurance, this work is very difficult and tedious by its specifics, but without a general preparatory period it is impossible to show a high result.
b) The pre-competitive period involves the transition from running and roller skiing to skiing and already on them to model and transfer the skills developed to skiing.
We assume that our training system is the most effective, since it is impossible to achieve a high result at the first stage of the preparatory period without the accumulated volume at the first stage of the preparatory period.
.2 Research methods
To solve the problems put forward in the work, the following research methods were used:
1.Analysis of literary sources.
2.Survey and interview.
.Control tests.
.pedagogical experiment.
Analysis of literary sources.
When analyzing the methodological literature, the main attention was paid to the study of the means and methods of modern training of ski racers. The generalization of the literature data made it possible to concretize the research tasks and direct them to solving the most pressing issues of the methodology for training cross-country skiers.
Survey and interview.
This work was carried out through interviews with coaches working with skiers. In the process of the work carried out, the coaches interviewed by us explained the actual situation in their personal sports practice and shared their ideas about the preparation of athletes in the preparatory period. A total of 5 trainers working in sports organizations Krasnoyarsk Territory and coaches working in the Russian team.
Control tests.
Control tests were carried out in the form of control trainings and competitions.
pedagogical experiment.
An experiment was carried out to identify the effectiveness of the methodology for training skiers-racers in the preparatory period. This research method is the leading one in our work. The research was carried out in natural conditions of the educational and training process of preparing qualified skiers-racers for 5 months.
All studies were carried out on the basis of the Dynamo ski stadium in Krasnoyarsk. Practical assistance in organizing and conducting the experiment was provided by the coach of the SDUSHOR Nikolay Frolovich Akulov.
2.3 Organization of execution research work
The studies were carried out in the preparatory period of 2005 in four stages. Data from our work was collected and analyzed over a four-year macro-cycle.
At the first stage of the work (April 2005), the materials of the available literature were studied, general concepts were clarified, research methods were determined, organizational issues were resolved to attract ski racers as test subjects, who were trained under the guidance of ski racing coaches Akulov N.F. and Kovaleva Yu.V.
At the second stage (May-June 2005) motor abilities of the subjects were studied. A methodology for studying the effectiveness of the proposed methodology was developed.
At the third stage (July-August 2005), exploratory studies were carried out, programs for the main experiment were drawn up.
At the fourth stage (September-October 2005) an experiment was carried out. The results of the experiment were summed up, the materials of all four stages.
2.4 Level research motor abilities ski racers
The study involved athletes specializing in cross-country skiing at the stage of in-depth sports specialization. In total, more than 30 athletes aged 18-22 were examined.
The following indicators were studied:
1.Cross country 10 km.
2.Roller skiing at a distance of 15 km in classic style.
.Roller skiing at a distance of 1200 m in skating and classic style.
20 sportsmen were selected from among the studied ones, who did not have significant differences in the system of studied indicators. Then the athletes were divided into two groups, control and experimental, 10 people each.
The obtained data were compared with the control regulatory requirements for ski racers.
The data obtained made it possible to determine the organization of the main pedagogical experiment and the preparation of the training process for the duration of the study.
Together with the coach Akulov N.F. the program of the training process methodology was drawn up.
The table shows an example of a microcycle in the summer (preparatory) period for the experimental group. Table 2 shows an example of a microcycle in the summer (preparatory) period for the control group. The peculiarity of our methodology lies in the fact that our training process is aimed at performing trainings associated with a long duration of cyclic work, and at developing strength, speed and speed-strength qualities, as well as big amount strength training exercises.
Table 1. Preparatory period of cross-country skiers of the experimental group
Day of the weekStyleWorkout content.Mon.Free1. Imitation (walking) 25 km. O.F.P. gym 15 min. 2. Power rollers 30 km.W.Classic1. Rollers: warm-up 7.5 km, accelerations on a segment of 100 m 30 times, Rollback 7.5 km. 2. Cross for recovery 15 km.Wed.Free1. Cross hike: 3 hours. 2. Rollers: technical 25 km. Thu. Unloading day 1. Football 1:30 min. Cross 5 km.Fri.Classic1. Rollers: Warm-up 5 km, speed 5*1.200 m, rollback 7.5 km. 2. Cross 15 km. Sat. 1. Cross hike: 4 hours 15*5. Sun. Rest day. Mon. Free1. Imitation (walking) 25 km, O.F.P. gym 15 min. 2. Rollers: power 30 km. O.F.P. stonesW.Free1. Rollers: warm-up 7.5 km, acceleration on a segment of 100 m 30 times. Haulage 7.5 km. 2. Cross for recovery 15 km.Wed.Free1. Cross hike: 3 hours. 2. Rollers: technical 25 km. Thu. Unloading day 1. Football 1:30 min. Cross 5 km.Fri.Classic1. Rollers: Warm-up 5 km, speed 5*1.200 m, rollback 7.5 km. 2. Cross 15 km. Sat. 1. Cross hike: 4 hours 15*5.Sun.Day of rest.Mon.Free1. Imitation (walking) 25 km, O.F.P. gym 15 min. 2. Rollers: power 30 km. O.F.P. - StonesW.Free1. Rollers: warm-up 7.5 km, acceleration on a segment of 100 m 30 times. Haulage 7.5 km. 2. Cross for recovery 15 km.Wed.Free1. Cross hike: 3 hours. 2. Rollers: technical 25 km. Thu. Unloading day 1. Football 1:30 min. Cross 5 km.Fri.Classic1. Rollers: Warm-up 5 km, speed 5*1.200 m, rollback 7.5 km. 2. Cross 15 km. Sat. 1. Cross hike: 4 hours 15*5.Sun. Rest day.
Table 2. The preparatory period of the ski racers of the control group
Day of the weekStyleWorkout contentMonClassic1. Rollers, evenly 25 km. Work on equipment 20 min. 2. Cross-country 15 km, O.F.PvtFree1. Imitation-15 km (jumping), gym-ka 15 min. 2. Rollers, Power 20 km. СрClassic1. Rollers; high-speed on a segment of 1100 m. 5 times, once 5 km, lock 5 km. 2. Cross-15 km. Evenly, gym-ka-15 min. Thu1. Fasting day. Football 1:30 min. Cross 3 km.Fri Free1. Imitation, 15 km (jumping). F.F.P-15 min. 2. Rollers. Technical 20 km. SatClassic1. Rollers. Long 45 km. SunDay of rest.MonClassic1. Rollers, evenly 25 km. Work on equipment 20 min. 2. Cross-country 15 km, O.F.PvtFree1. Imitation-15 km (jumping), gym-ka 15 min. 2. Rollers, Power 20 km. СрClassic1. Rollers; high-speed on a segment of 1100 m. 5 times, once 5 km, lock 5 km. 2. Cross-15 km. Evenly, gym-ka-15 min. Thu1. Fasting day. Football 1:30 min. Cross 3 km.Fri Free1. Imitation, 15 km (jumping). F.F.P-15 min. 2. Rollers. Technical 20 km. SatClassic1. Rollers. Long 45 km. SunDay of rest.MonClassic1. Rollers, evenly 25 km. Work on equipment 20 min. 2. Cross-country 15 km, O.F.PvtFree1. Imitation-15 km (jumping), gym-ka 15 min. 2. Rollers, Power 20 km. СрClassic1. Rollers; high-speed on a segment of 1100 m. 5 times, once 5 km, lock 5 km. 2. Cross-15 km. Evenly, gym-ka-15 min. Thu1. Fasting day. Football 1:30 min. Cross 3 km.Fri Free1. Imitation, 15 km (jumping). F.F.P-15 min. 2. Rollers. Technical 20 km. SatClassic1. Rollers. Long 45 km. Sunday rest day.
3. Results of the experiment and their discussion
The main objective of the experiment is to identify a positive or negative effect on the performance of the proposed method of training cross-country skiers in the preparatory period, and to determine the possibility of its further use in practice.
The experiment involved twenty qualified cross-country skiers training at the stage of in-depth training. The studies were carried out in four stages, lasting 6 months, during the training camp. Of the total number of skiers, two groups were grouped, control (10 people) and experimental (10 people).
Both groups trained on different training structures, on a weekly cycle, performed an acceptable volume training loads, which corresponded to the level of physical readiness of those involved.
The control group trained according to the system that we used throughout the three-year training process.
The essence of the experiment was that the experimental group performed both aerobic and anaerobic loads during the training microcycle.
Comparing the sports results of the first and final stages experiment in both groups, we obtained the following data:
In the experimental group, the average change in the result in the cross-country race for 10 km was 2 minutes. 50 sec.; in competitions in roller skiing for 15 km - 2 min. 34 sec. (See appendices 1a, 2a, 3a, 4a.)
In the control group, the average change in the result in the 10 km cross-country was 1 min. 53 sec.; in competitions in roller skiing for 15 km - 0 min. 53 sec. (See appendices 1b, 2b, 3b, 4b.)
Comparing the average indicators of changes in the results of the experimental group and the control group, we found that the proposed training methodology has a positive effect on the performance of cross-country skiers. The results are significant at the 5% significance level. In this regard, the method proposed by us can be recognized as effective and further applied in sports practice.
Table 1. Results of control tests before and after the experiment
Parameters Control group Experimental group tР15 km Rollers Before the experiment40.5140.213.92<После эксп-та39,5737,3010 км кроссДо эксп-та40,0639,043,54<После эксп-та38,1736,12
Rollerski 15 km race results
10 km cross-country results
conclusions
1.The analysis of literary sources showed that the preparatory period is one of the main ones in the preparation of cross-country skiers. It lays the prerequisites for the formation of a sports form.
2.At the first stage of the preparatory period, the base volume is recruited, with a long duration in time, but with a low intensity. At the second stage of the preparatory period, the weekly training cycle includes training sessions for the development of speed, speed-strength and special training, they have a special focus, and training continued for the development of general endurance.
After each three-week stage of preparation, a control training is held; cross-country, and roller skis, as well as a medical examination, they help to track the correctness of the preparation.
The main differences in the training process of the experimental group from the control group are that training sessions for the development of general endurance with a long duration of time were added to the training process, and the number of training sessions for the development of speed and speed-strength qualities is also increased.
The proposed training methodology has a positive effect on the performance of cross-country skiers. The results are significant at the 5% significance level. In this regard, the method proposed by us can be recognized as effective and further applied in sports practice.
The purpose of the work was achieved, the hypothesis of the work was confirmed: upon completion of the experiment, it was revealed that an increase in volume and intensity in the preparatory period increases efficiency.
Bibliography
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In the process of training in skiing, with the development of physical qualities and an increase in the level of functional fitness, various methods are widely used, the basis of which is a combination of load and rest (B.A. Ashmarin, 1990).
A variety of options for combining load and rest largely determine the nature of the impact of this method on the body of skiers. Rest intervals are an essential part of any training method. The duration and nature of the rest largely determine the direction of the load and the desired immediate training effect of each session. With long and continuous even running or skiing with moderate intensity, no one doubts the direction of the load on the skier's body.
In cross-country skiing, there are five components that determine the nature of the impact of a particular method on the body of a skier (A.D. Soldatov, 1965):
1. The duration of the exercise (the length of the segments to be overcome). The duration of exercises in cross-country skiing is most often determined by the length of the distance covered, and sometimes by the time spent on it. The length of the segment to be overcome on skis largely determines the effect of the load on the body and the effectiveness of the impact on the development of one or another physical quality.
In practice, work on cross-country skiing is usually distinguished (I.G. Ogoltsov, 1971):
short segments (used to develop speed);
medium segments (used to develop special endurance);
long segments (long-term exercise for the development of endurance).
However, these concepts (short - medium - long) in cross-country skiing are relative, since a change in sliding conditions and terrain sometimes dramatically changes the nature of the impact on the body. In this regard, the duration of exercises with a noticeable change in gliding conditions is best taken into account by the time of work, and with good gliding ("standard" conditions), they are often guided by the length of the segments. In addition, the length of the segments depends on the age and fitness of those involved. The choice of the length of the segments depends on the tasks and the planned intensity of movement.
2. The intensity of performing exercises largely determines the direction of the load and the shifts that occur in the skier's body, the nature of the energy supply of work. Intensity is the amount of work done per unit of time. However, the above definition gives only a general idea of intensity.
In cyclic sports, the speed (in m/s) of an athlete's run is most often taken as the criterion of intensity; this indicator can also be partially used in cross-country skiing. At the same time, in addition to muscle efforts and the level of technical proficiency, the speed of skiing is influenced by external conditions: the terrain, the condition of the snow and ski tracks, the conditions for sliding and gripping skis, etc.
In this regard, in cross-country skiing (in the preparatory period and on snow), it is advisable to use other indicators that determine the intensity of the exercises (I.G. Ogoltsov, 1971).
3. The duration of rest intervals between running segments (loads, exercises) is very important and largely determines the magnitude and nature of the shifts that occur in the body of skiers under the influence of training loads. From this component depends (which is very important) and the direction of the load.
By changing the interval of rest, it is possible to significantly vary the direction of the load and achieve the desired (planned) shifts in the body of skiers (with the same indicators of the duration of work and its intensity). When determining the rest intervals between individual repetitions, it is necessary to take into account the length of the segments and the intensity of their passage, as well as the age and fitness of the skiers. It should also be taken into account that the recovery of various indicators (pulse, respiration, blood pressure, etc.) after the load does not occur simultaneously and the recovery rate also changes (in the beginning, immediately after the load, the recovery is faster, and then slows down).
To a certain extent, when setting the duration of rest, coaches are guided (in addition to other indicators) by the well-being of skiers, their readiness for each next run of distance segments (V.N. Manzhosov, 1986). Basically, repetition of exercises is planned with more or less partial recovery from the previous work, but this largely depends on the tasks of a particular training session.
4. The nature of the rest (passive or active) between individual repetitions has a noticeable effect on the direction of the impact of the load on the skier's body and the magnitude of the shifts. In this case, it is necessary to take into account the size of the run segments and the intensity of movement.
In the summer, in accordance with the tasks of training, you can also plan passive rest (although, strictly speaking, there is practically no purely passive rest during training at any time of the year). In winter, at low temperatures, and sometimes with wind, passive rest without a warm room is unacceptable. Therefore, the rest interval in winter is always filled with skiing of varying intensity along the track or in separate circles. This intensity can vary from the weakest to moderate.
5. The number of repetitions of segments or exercises largely affects the shifts that occur in the body during training, and its responses. At the same time, the overall effect of the training session as a whole also depends on the number of repetitions.
In the process of training on segments at an average intensity, a higher number of repetitions allows you to maintain a high level of response (cardiovascular and respiratory systems). However, with repeated repetition, a further increase in intensity can quickly lead to significant oxygen deficiency and refusal to work at such an intensity.
All of the listed load components are closely related to each other, and sometimes a change in at least one of them leads to a significant change in the direction of the load and its magnitude.
Thus, in skiing it is possible to define the following main training methods used in the process of many years of training for the development of physical qualities, education of moral and volitional qualities and psychological preparation (S.V. Bliznevskaya, 2001):
1. The uniform method is characterized by long and continuous execution of the training load in cyclic exercises (running, rollerskiing, skiing, etc.) without changing the set intensity from the beginning to the end of the work.
Given the peculiarities of cross-country skiing, when the intensity of work, as a rule, increases when overcoming climbs, and drops to almost zero when descending, the term "uniform" is very relative. Under these conditions, maintaining a given intensity is not only difficult, but sometimes simply impossible. In this case, the concept of "uniform" is somewhat arbitrary - it characterizes only the general orientation of the work. Skiers in this task try to move as much as possible with the same intensity.
With a uniform method, skiers can move with different (pre-planned), but constant intensity - weak, medium, and sometimes strong (the main thing is to keep it throughout the entire movement). This makes it possible to use a uniform method for solving various problems, but most often it is used to develop general endurance.
At the same time, it is used when moving on slightly rugged terrain and plains (where it is easier to maintain the "uniformity" of the load). In the transitional and preparatory period, it is used at the beginning to gradually increase efficiency. To this end, you can use a variety of means of a cyclic nature: running, rollerskiing, swimming, rowing, cycling, etc.
On snow, the uniform method is widely used in studying and improving the technique of skiing, in restoring motor skills partially lost in the snowless season, as well as for gradually "drawing" into work in specific conditions on the first snow (i.e. for improving overall performance).
In the training of beginners, the uniform method is used much more often than in the training of qualified skiers. But sometimes even the strongest skiers use the uniform method as a means of active relaxation between intense and voluminous loads on individual training days, as well as after intense competition. The uniform method can also be used to develop special endurance, in which case the intensity increases, but the duration of work is reduced.
2. The variable method is to gradually change the intensity while passing a given distance on skis for any time. A distinctive feature of this method is a smooth change in intensity - from medium and sometimes to near-limit, as well as the absence of strict restrictions on the time of change in intensity.
When planning the application of the variable method, the coach gives the skier a task, indicating only the total mileage (time) of the training, as well as the number of accelerations and their length for passing with an increased (given) intensity. The beginning of each acceleration, as well as their distribution along the distance, the skier determines from his own well-being, as well as the terrain (as a rule, accelerations are performed on climbs). With the growth of fitness, the intensity of accelerations and the entire load as a whole gradually increases, but there is practically no limit.
At the same time, based on the training objectives, the coach can give an exact task for the number of segments, their intensity and distribution along the distance. A certain relief of the training circle of the distance is also taken into account. For example, on a standard 3km training lap, all climbs (of whatever length and steepness included in that lap) are planned to be done at high intensity. The descents are in this case rest intervals, and the plain sections are passed with medium intensity. When assessing the load, the total mileage traveled per session, the number of accelerations in climbs and the mileage (sum) traveled in accelerations are taken into account. The variable method makes it possible to vary the magnitude and nature of the load extremely widely depending on age, training tasks, the level of training of cross-country skiers, etc.
Depending on the intensity and other components, the variable method can be aimed at developing special or general endurance. To a certain extent, with appropriate changes in the components, it can also contribute to the development of speed, but this is not its main purpose (speed is better developed by the repeated method).
3. The repeated method consists in repeatedly passing the given segments with the established intensity. All these parameters are planned in advance by the coach. However, the rest interval between repetitions is not strictly regulated, sometimes its duration is determined by the athlete's well-being. In any case, it should be sufficient for recovery so that the skier can repeat each subsequent segment with a given intensity. The intensity of the passage is planned from the tasks set. The repeated method (on short segments) is used mainly for the development of speed (speed). In this case, the intensity of passage is limiting.
However, the repetition method can be planned so that it contributes to the development of special endurance - in this case, the length of the segments increases, and the intensity decreases. This method for the development of these qualities has become widespread at almost any stage of training in the annual cycle and in long-term training. The number of repetitions in one lesson depends on the tasks set, as well as on the age and fitness of the skiers, etc., and the length of the segments and rest intervals remain, as a rule, constant. When preparing for certain distances (with the development of special endurance), the total amount of segments covered in one lesson can be two-thirds for races of 10-15 km. and about half the distance for 3 km.
When developing speed, the repetition of segments usually continues as long as the athlete is able to maintain maximum speed. In the event that the speed decreases rapidly (after several repetitions), which usually happens with beginners and skiers of the lower ranks, in order to achieve the required (large enough) amount of training load, it is advisable to use serial repetition of segments. In this variant, after several repetitions, the rest interval is noticeably lengthened. Then a series of passes is performed again with a set (normal) rest interval. Thus, several series can be performed.
In winter conditions, rest between repetitions is carried out in the form of slow movement, preferably in a place closed from the wind. This allows, on the one hand, to provide the athlete with rest, and on the other hand, slow movement maintains the excitability of the central nervous system. The skier in this case can start a new run of the segment, immediately at full speed.
With the development of special endurance, rest is usually reduced, and sometimes skiers repeat each next segment against the background of some lack of recovery, which, of course, not only increases the load, but also has a greater effect on the development of this quality. Before proceeding to the development of special endurance by the repeated method, it is advisable to conduct several training sessions to develop the quality of the variable method. However, all this should be based on the preliminary development of general endurance by uniform and variable methods.
4. The interval method is characterized by multiple passage of segments of the distance with strictly established rest intervals. When training with the interval method, the skier moves continuously along the track (circle), alternating sections with reduced and increased intensity.
Intensity (increased) is controlled by heart rate. In each lesson, it should be constant, but from training to training, it can change, from strong to near-limiting. The length of the sections passed with increased intensity depends on the tasks set for this lesson, the age and preparedness of the skiers. However, shortened (or medium length) segments are most often used. Accurate regulation of the duration of rest (intensity reduction) in various workouts allows the coach to change the direction of the load and the magnitude of the impact.
The interval method is used to develop special endurance. It is most often used in the training of qualified skiers and only after a certain level of development of general and special endurance has been achieved through the use of other methods - variable and repeated. Strictly limited intervals of rest (no more than a set time) create a certain mental tension. Sometimes each next segment, passed with increased intensity, has to be started against the background of not being fully restored. This "rigidity" of the interval method somewhat limits its use in the training of young men.
Training with this method should be carried out under strict intensity control by counting the pulse immediately after the segments passed with increased intensity at the end of the rest intervals. Immediately after the end of intensive work, the pulse rate should be in the range of 160-170 beats. / min., and at the end of the rest - 120-140 beats. /min To increase the total amount of load in a training session, you can use the interval method in a serial version. In this case, the pulse rate at the end of rest between series can be 100-120 beats. /min (S.V. Bliznevskaya, 2001).
There may be other options for training with the interval method. If, due to insufficient training, skiers are not able to maintain a given regime, then after several repetitions, you can lengthen the rest interval by about 2-2.5 times, and then switch back to the planned regime (combination of time periods, load and rest). This is the so-called serial version of the interval method.
To accurately carry out the planned work, it is necessary to specifically select training circles with the required length of ascents and descents. Usually intensive movement is planned when overcoming climbs.
5. The competitive method is the holding of classes or control competitions in conditions as close as possible to the conditions of the most important competitions of the season. It is characterized by competitive intensity and requires the skier to fully mobilize all his abilities.
At certain stages of preparation, this method can play the role of the main form of training (training), for example, during the period of getting into sports shape shortly before the main starts of the season or during periods between important starts of the season, when they are separated by a significant period of time. In such cases, the competitive method is used to maintain a high level of sports form (preparedness).
Competitions, when a certain level of fitness is reached, play an important role in the development of the special preparedness of skiers, the further improvement of technique and tactics, in the development of special volitional qualities, and most importantly, in achieving the highest sports form. Competitions are of great importance for the further improvement of the tactics of the ski racer, gaining experience in the fight against various opponents and in various conditions. However, in the training of young skiers, the competitive method is used to a limited extent. Here it is very important to devote most of the time to technical and physical preparation.
6. The control method is used to check the preparedness of the ski racer at various stages and periods of the annual cycle. For this purpose, pre-planned tests are carried out on one or a whole set of exercises. Control over the growth of preparedness and the level of development of individual physical qualities is carried out regularly, throughout the year, but most often at the end of monthly training cycles or at the end of the stages of the preparatory period.
In summer and autumn, such tests are carried out using a set of exercises to determine changes in the level of general physical and special training. Various tests are included in the set of control exercises, but the main requirement for them should be that they reflect the level of development of all the most important muscle groups and other physical qualities. At the same time, tests should also reflect the level of special preparedness (MA Agranovsky, 1965).
In the snowless season, the following set of exercises can be used to assess the level of training of young cross-country skiers (I.M. Butin, 2000):
1) 100 meter run on an asphalt treadmill, on a dirt track or rubber surface, from a low or from a high start;
2) running 800-1500 m over rough terrain or in a circle (depending on age);
3) pulling up on a high crossbar;
4) push-ups in an emphasis lying;
5) lifting the body, in the prone position (legs are fixed);
6) long jump from a place from a full squat, along a sawdust track;
7) squatting on one leg, holding on to the handrail or independently ("pistol");
8) imitation of an alternating classical move 50 m uphill with a steepness of 5-6 ° (speed and technique of overcoming the segment are evaluated);
9) cross country 2-3 km;
10) competitions on roller skis in classic or skating, for a distance of 3-5 kilometers on a ski-roller track.
At individual stages it is not necessary to conduct the entire range of tests, sometimes it is advisable to conduct control competitions for a reduced complex. It is desirable to carry out control on standard (constant) segments and under similar external conditions.
In winter, control classes are given in conditions as close as possible to the main competitions of the season. If possible, the last control training should be held on the track of the upcoming competition. Depending on the tasks, control training can be carried out at distances greater or less than the main competition (N.P. Anikin, 1971).
In places of constant training, it is necessary to lay 1-3 control (standard) circles, and constantly use them for the current control over the preparedness of skiers. These ongoing control trials should be part of the main training load of the day. Circles can be of different lengths, but they are laid over rough terrain. Usually their length does not exceed 600-1000 m (D.D. Donskoy, 1958).
If we constantly take into account the conditions of sliding and adhesion of skis, for example, along the length of the rollout in a constant section and the angle of fall, then it is possible to compare the results of skiers with a sufficiently high accuracy even in different years and thereby trace the dynamics of the development of fitness. Sometimes, instead of doing a single control lap, it is advisable to do a standard re-training on the laps with precisely set rest intervals or taking into account the rest time and the speed of the laps.
In addition to the above methods, the circular training method can also be used in the training of skiers. Its main purpose is to develop physical qualities and increase the level of general physical fitness and overall performance. In a certain construction, it can contribute to the development of special qualities. It is used in the training of young men and skiers of the lower ranks. In the training of qualified cross-country skiers, he did not receive distribution.
At the same time, in the practice of working with cross-country skiers, various variants and combinations of these basic methods are also used (V.N. Manzhosov, 1986):
variable-repeated, re-ascending, re-decreasing and others - all these are varieties of the variable method;
tempo version of the uniform method with high intensity, etc.
It should be noted that the nature of the application of these options does not allow them to be separated into separate methods, since they do not have significant distinguishing features, in addition, it is inappropriate to complicate the terminology.
In skiing (in practice and theory), sometimes there are different interpretations of methods or their content changes over the years. In the past, the interval method was more often used to develop competitive endurance - to develop a "sense of pace", speed at a certain distance. Sometimes it was planned to pass sections of the route at competitive speed and with a gradual reduction in rest intervals and lengthening of sections. This was done in order to prepare the skier for the passage of the entire track in certain competitions at a high (essentially - given) speed. But such a technique fettered the tactical capabilities of the athlete, not cultivating high speed qualities (MA Agranovsky, 1965).
Currently, the interval method has a different content and contributes to the development of special endurance, and therefore, it has become more widely used in the training of athletes of various qualifications (S.V. Bliznevskaya, 2001).
When planning the training of skiers, it should be remembered that none of the methods can be considered universal, none of them will provide comprehensive and special training for skiers and will not lead to high results. In this regard, it should be noted:
narrowing the range of methods used leads to monotonous work, which significantly reduces the emotionality of classes, increases mental tension and adversely affects the performance of skiers in general.
All methods, depending on the tasks, periods and stages of training, age and individual characteristics, qualifications and fitness of skiers, are used in combination and with their varieties, which ensures high sports results with all other training components.
The second part of the training manual "Methods of training in cross-country skiing from beginner to master of sports" contains exemplary training programs for annual cycles for cross-country skiers aged 15-18 (youths, juniors).The structure and content of each of the presented annual programs determine the focus of the training process on the rational increase in the level of general and special performance of the athlete's body from stage to stage, to achieve and maintain a high level of sports form in the competitive period; provide optimal continuity of annual loads of training means from one age to the next.
In accordance with age and qualifications, scientifically based modern ratios of means and methods of training, parameters of training and competitive loads of the main and auxiliary means of training in separate classes, weekly microcycles, at the stages of annual cycles are recommended. Practical experience, experimental studies of the authors give grounds for the conclusion that the textbook will help the coach, together with the athlete, to build long-term training in a more qualified way.
The textbook is addressed to trainers of the Youth Sports School, athletes, students of institutes and faculties of physical culture of higher educational institutions.
The first part of the manual, published earlier, outlines the methodology for planning individual training from a beginner to a master of sports and exemplary training programs for cross-country skiers aged 10-14 (boys, youths). This second part is a structural continuation of the author's concept of individual programming of the training process in cross-country skiing from a beginner to a master of sports.
SYSTEM OF MULTIPLE PLANNING OF ANNUAL TRAINING PROGRAMS
FOR RACING SKIERS (BOYS, YOUTH, JUNIORS, MEN)
FROM BEGINNER TO MASTER OF SPORTS
ACCORDING TO AGE AND QUALIFICATION
|
Age |
training program volume level, degree of intensity |
Sports discharge |
|
23-24 |
1 1 |
Master sports |
|
21-22 |
2 1-2 |
Master sports |
|
19-20 |
3 3-4 |
Candidate in m/s |
|
18 |
4 4-5 |
Candidate in m/s |
|
17 (Grade 11) |
5 5-6 |
1 p. |
|
16 (Grade 10) |
6 7-8 |
1 p. |
|
15 (grade 9) |
7 9-10 |
2 p. |
|
14 (8th grade) |
8 11-12 |
2 p. |
|
13 (7th grade) |
9 13-14-15-16 |
3 p. |
|
12 (6th grade) |
10 17-18 |
1 Jun. R. |
|
11 (grade 5) |
10 19-20 |
2 Jun. R. |
|
10 (4th grade) |
11 21-22 |
No discharge |
See Part I, page 7.
AGE STANDARDS FOR ANNUAL TRAINING PROGRAMS FOR SKI RACERS 15-18 YEARS OLD (JUNIORS, JUNIORS)
ANNUAL CYCLE TRAINING PROGRAM
RACING SKIERS - 7/9
(volume level - 7, intensity level - 9) 15 years old (grade 9) - 2nd category
Programs of weekly microcycles of different modes of tension, directionality and specificity, planned at the stages of the annual training cycle (22 weekly microcycles).
Volumes of training aids at the stages and periods of the annual training cycle.
Application.
The structure of the annual cycle. Planning weekly microcycles of different modes of intensity, directionality and specificity at the stages of the annual cycle of training.
Graph of load regimes for the total intensity of weekly microcycles at the stages of the annual training cycle.
STRUCTURE OF THE ANNUAL TRAINING CYCLE
Planning of weekly microcycles of different modes of tension,
focus and specificity at the stages of the annual cycle of training
PREPARATION PERIOD
Duration - 8 weeks (April. May.)
April - weekly microcycles - 1; 1; 1; 2;
May - weekly microcycles - 1; 1; 1; 2;
(Begin the preparatory period March 28 - April 3, from Monday on any of these dates).
STAGE 2
Duration - 10 weeks (June. July.)
June - weekly microcycles - 3; 4; 5; 6; 7;
July - weekly microcycles - 3; 4; 5; 6; 7;
STAGE 3
Duration - 10 weeks (Aug. Sept. Oct.)
August - weekly microcycles - 8; 9; 10; eleven;
September - weekly microcycles - 8; 9; 10; eleven;
October - allotment microcycles - 12; eleven;
STAGE 4 (ROLLER SKI TRAINING)
Duration - 3 weeks (Oct.)
October - weekly microcycles - 13; 13; 13;
STAGE 5 (SKI TRAINING)
Duration - 3 weeks (Nov.)
November - weekly microcycles - 15; 16; 17;
(If there is no snow - train for the first week)
COMPETITIVE PERIOD
1 TRAINING STAGE
Duration - 3 weeks (November. December.)
Block of weekly microcycles - 18; 18; 19;
1 COMPETITION STAGE
Duration - 4 weeks (December. January.)
Block of weekly microcycles - 20; 21; 21; 21;
Stage of preliminary competitions: control, training and qualifying competitions for the main competitions of the season
2 TRAINING STAGE
Duration - 4 weeks (Jan. Feb.)
Block of weekly microcycles - 16; 19; 19; 16;
2 COMPETITIVE STAGE
Duration - 7 weeks (February. March.)
Block of weekly microcycles - 21; 20; 21; 21; 21; 20; 21;
Stage of the main competitions:
control-training and main competitions of the season.
PROGRAMS OF WEEKLY MICROCYCLES OF DIFFERENT MODES
STRENGTH, DIRECTION AND SPECIFICITY,
PLANNED AT THE STAGES OF THE ANNUAL TRAINING CYCLE
(22 WEEKLY MICROCYCLES)
SNOW BE3 WORKOUT
Programs of 14 weekly microcycles of different modes of tension, orientation
and the specificity of the loads included in the blocks of weekly microcycles 1, 2, 3, 4 stages of the preparatory period.
INTENSITY OF TRAINING TOOLS:
(cross-country skiing, jump imitation running, cross-country running, roller skiing).
Training speed - II zone of intensity (pulse - 140-160 beats / min.)
Competitive speed - IV zone of intensity (pulse - 180 bpm and above)
1st MICROCYCLE
Training
Microcycle modes:
Microcycle load diagram
|
Days of the week |
Class mode by general tension in conditional load points |
Leading training means |
|
Monday |
3 |
Cross running |
|
Tuesday |
4 |
Cross running |
|
Wednesday |
4 |
Cross running |
|
Thursday |
3 |
Cross running |
|
Friday |
4 |
Cross running |
|
Saturday |
- |
- |
|
Sunday |
4 |
Cross running |
Monday
Morning - warm-up - 0.5 (see application)
Venue - plain
Power gymnastics - complex (see application)
4 x (skating squats - 60/60 + otzh. - 25 + jumps - 50), after 100 m of running + 100 m of walking
Shock absorber exercises - 10 min. (see Attachment)
(imitation exercises of ski moves)
Tuesday
Morning - warm-up - 0.5
Venue - plain
rest - 5 min.
Power gymnastics:
3 x (pull-ups - 8 + push-ups - 25 + jumps - 50), after 100 m running + 100 m walking
Football - 30 min.
Wednesday
Morning - warm-up - 0.5
Day - tr-4 (maintenance mode)
Venue - plain
rest - 3 min.
Thursday
Morning - warm-up - 0.5
Day - tr-3 (maintenance mode)
Venue - plain
3 task: education of strength endurance
Like Monday
Friday
Morning - warm-up - 0.5
Day - tr-4 (maintenance mode)
Venue - plain
Task 3: education of special endurance
Run 8 km - training pace (flat - 1 km - 4.30)
Multi-jumps - (2 km) - 20 x 100 m, after 200 m of running (number of jumps 46 (220 cm) - 24 sec.),
rest - 5 min.
General developmental gymnastics - 5 min. (see Attachment)
Hand strength - 2 x 2 min. (on the low bar), after 100 squats (see appendix)
Football - 30 min.
Saturday
Morning - warm-up 0.5
Day - rest or bike 50-60 km (free riding)
Sunday
Morning - warm-up - 0.5
Day - tr-4 (maintenance mode)
Venue - plain
Tasks: education of general endurance, strength endurance
Like Wednesday
2nd MICROCYCLE
Training
Microcycle modes:
by general tension - supportive;
by intensity - supporting.
Microcycle load diagram
by general tension and specificity
|
Days of the week |
Class mode by general tension in conditional load points |
Leading training means |
|
Monday |
- |
- |
|
Tuesday |
4 |
Cross running |
|
Wednesday |
4 |
Cross running |
|
Thursday |
- |
- |
|
Friday |
6 (speed) |
Cross running |
|
Saturday |
- |
- |
|
Sunday |
4 |
Cross running |
0volume of microcycle training aids
Monday
Morning - warm-up - 0.5
Day - rest
Tuesday
Morning - warm-up - 0.5
Day - tr-4 (maintenance mode)
Venue - plain
Task 3: education of special endurance
Control exercise: pull-ups - 20 times, rest - 3 min., wt. on uneven bars - 20 times
Run 8 km - training pace (flat - 1 km - 4.30)
Multi-jumps - (2 km) - 20 x 100 m, after 200 m of running (number of jumps 46 (220 cm) - 24 sec.),
rest - 3 min.
General developmental gymnastics - 5 min.
Football - 30 min.
Wednesday
Morning - warm-up - 0.5
Day - tr-4 (maintenance mode)
Venue - plain
Tasks: education of general endurance, strength endurance
Running 7-8 km - training pace (flat - 1 km - 4.30),
rest - 3 min.
Power gymnastics - complex
Pull-ups - 3 x 8 times, through - Z0 / Z0 skate squats
Shock absorber exercises - 10 min. (imitation exercises of ski moves)
Football - 1 hour (if no football, then run 15 km - training pace)
Thursday
Morning - warm-up - 0.5
Day - rest
Friday
Morning - warm-up - 0.5
Day - tr-6 (high-speed), (developing mode)
Venue - plain
Tasks: control of the level of general specialized physical fitness;
education of strong-willed qualities of a racer
OFP competition
Pull-ups - 15 times
10th jump (from a run of 5-6 steps) - 26.00 m
Push-ups (bending the arms in the lying position) - 50 times
Running 1 km (plain) - how much will it take
Football - 30 min.
Saturday
Morning - warm-up - 0.5
Day - rest
Sunday
Morning - warm-up - 0.5
Day - tr-4 (maintenance mode)
Venue - plain
Tasks: education of general, strength endurance
Like Wednesday
3rd MICROCYCLE
Training
Microcycle modes:
by general tension - developing;
in terms of intensity - developing.
Microcycle load diagram
by general tension and specificity
|
Days of the week |
Class mode by general tension in conditional load points |
Leading training means |
|
Monday |
3 |
Cross running |
|
Tuesday |
4 |
Running with hopping imitation |
|
Wednesday |
4 |
Rollerskiing |
|
Thursday |
4 |
Running with hopping imitation |
|
Friday |
5 |
Running with hopping imitation |
|
Saturday |
4 |
Rollerskiing |
|
Sunday |
4 |
Running with hopping imitation |
0volume of microcycle training aids
|
№ p/n |
Training tools |
Plan |
|
1 2 3 4 5 |
Running (crosses), running with imitation roller skates (km) Running (cross) (km) (of which competitive pace) Simulated running (km) (of which competitive pace) Rollers (km) (of which competitive pace) Gymnastics (hour) Games (football) (hour) Swimming (km) Bicycle (km) |
116 |
|
Number of workouts (of which high-speed) morning workout Load points by total tension (of which high-speed) |
9 |
Monday
Morning - warm-up - 0.5
Day - tr-3 (maintenance mode)
Venue - plain
3 task: education of strength endurance
Run 8 km - training pace (flat - 1 km - 4.30),
walking - 100-150 m, rest - 3 min.
Power gymnastics - complex
4 x (skating squats - 60/60 + wt - 25 + jumps - 50), after 100 m of running + 100 m of walking
Shock absorber exercises - 10 min. (imitation exercises of ski moves)
Stretching and relaxation exercises - 3 min.
Otzh. (push-ups) - bending the arms in the lying position
Tuesday
Morning - tr-1 (see appendix)
Day - tr-4 (maintenance mode)
Venue - mountains
Tasks: education of special and strength endurance
Control exercise: pull-ups - 20 times, rest - 3 min., wt. on uneven bars - 20 times
Running 2 km - training pace (9.00), general developmental gymnastics - 5 min.
2 x (push-ups - 25 + jumps - 50), after 2 minutes. recreation
Running with imitation - 6 km - (1 km - 4.50), (length of jumps - 200 cm, 100 m - 50 jumps - 24 sec.),
rest - 5 min.
Power gymnastics - complex
Hand strength - 2 x 2 min. (on the low bar), after 100 squats
Football - 30 min. (or swimming)
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Plan
Introduction
1. Features of the methodology for the development of speed in athletes
1.1 Features of the development of speed, in the process of training athletes
1.2 Features of the methodology for the development of speed and age characteristics
1.3 Characteristics of the means of OFP and SFP at the preparatory stage of training for young cross-country skiers
2. Methods and organization of the study
3. Methodological aspects of the development of the speed of ski racers 13-14 years old in the educational process in the preparatory period
3.1 The study of the speed preparedness of ski racers aged 13-14 at the preliminary stage at the beginning of the study
Conclusion
Literature
Introduction
Relevance. At present, the characteristic features of modern sports are its significant rejuvenation and the steady growth of sports achievement.
Devoted to research work, at first glance it seems that modern science has left no unsolved problems. At the same time, practice, no matter how perfect it is, is always characterized by the desire to achieve results faster and with less effort and money. That is, to improve the quality, productivity and efficiency of social labor.
In this regard, a problematic situation arises related to the need to create new methods, technologies, production methods, and training. Up to a certain point, the needs of practice to create new ways of solving the problems facing it are satisfied at the expense of existing scientific knowledge. However, sooner or later this knowledge is not enough to solve the problem of the situation, there is a need to expand the theoretical potential, the need to create a new scientific base, put forward new ideas, concepts, scientific theories. However, the continuous growth of results requires the search for new forms, means, methods of working with young athletes. Purposeful long-term training and education of high-class athletes is a complex process, the success of which is determined by a number of factors. One of these factors is the development of speed and the identification of more effective ways, means, methods with which you can achieve the highest result in a minimum period of time.
To date, it is relevant to identify the relationship between the growth of individual qualities against the background of a positive transfer in the development of one quality to others.
This topic was chosen and developed not by chance, since the significance of the ability of which is characterized as speed and coordination of movements is fundamentally important in skiing, namely, without the development of speed and without improving the coordination of movements, in our opinion, it is impossible not only to achieve any results in sports, but it is generally excluded for those involved to remain in this area of sports activity or creativity. We believe that speed is a fundamental quality for the sport we are talking about in this work. Movement coordination is the fundamental principle, the foundation of any physical activity associated not only with ski training, but in general for the general life of a person. And having a certain baggage of initial knowledge regarding these types of abilities, we must take into account the individual characteristics of each child, since the predisposition and potential ability will be completely different. In this sense, we must provide for a strictly individual approach in the choice of methods and methods of influence for the development of the qualities we need (speed, speed, endurance and coordination of movement). We understand that the quality, defined as speed, is specific and contains the directions of a certain range of influence, therefore, even if we apply the traditional method, we will definitely achieve results, which cannot be said about coordination movements, since this quality, the ability of a person is associated with the general laws of its internal development, originally incorporated in its general life activity and subject to laws independent of external physical influence. In this sense, our task is to put the human body in conditions unconventional and atypical for its everyday physical activity, i.e. the task of the coach is to invent a universal set of specific exercises of a specific direction, capable of developing movement coordination among those involved and putting this quality on a fundamentally new level.
A universal set of exercises that a coach uses in his work should have an impact not only to improve the coordination of movements, but also to maintain and develop the basic physical qualities of the trainees, namely strength, speed, endurance, etc. athlete skier training
The training of young cross-country skiers is one of the main tasks of preparing a sports reserve, raising the prestige of skiing in the country. The issues of training young cross-country skiers are currently one of the most relevant in the construction of sports training. And the further growth of sports and technical results largely depends on how rationally the issues of training at a young age, the process of the initial formation of technical mastery, the level of development of special physical qualities are resolved.
In skiing, associated with long-term cyclic work, highly developed qualities of general and special endurance, or, in scientific terms, the level of development of the aerobic and anaerobic capabilities of the athlete's body, are of decisive importance for achieving sports results. With insufficient development of physical qualities (endurance, speed, quickness, etc.), a high level of general and special training of young skiers is unthinkable. In recent years, a number of information sources have been devoted to the development of physical qualities in cyclic sports. Much attention is paid to the development of speed in novice ski racers aged 13-14, since this age is considered the most favorable for starting skiing.
The purpose of this study was to determine the level and its dynamics of various forms of manifestation of speed in cross-country skiers aged 13-14 during the preparatory period, as well as to develop means for developing various speed abilities and experimental confirmation of the effectiveness of their use during training.
Research objectives:
To study the scientific and methodological literature and establish the main factors that determine the speed of young skiers.
To explore modern trends in methods of training special speed in different sports.
Give a rationale for the use of means and methods for developing speed during the training process of skiers - racers aged 13-14 at the preparatory stage.
Hypothesis: we assumed that the study of age-related features of the development of physical qualities in young cross-country skiers aged 13-14 will allow us to develop more rational approaches to the development of speed (speed) through the correct selection of means and methods of training, which will increase the effectiveness of the training process in the preparation of cross-country skiers 14 -14 years old.
Object of study- educational and training process of ski racers aged 13-14 in the preparatory period.
Subject of research- the process of development of one of the main physical qualities in skiers-racers aged 13-14 - speed in the preparatory period.
Subject of study: young cross-country skiers 13-14 years old.
Practical significance: the results of the work can be used both in the training process and in physical education lessons during ski training.
1 . ABOUTfeatures of the methodology for the development of speed in athletes
1 .1 Peculiarities of development of speed in the process of training athletes
One of the most important physical qualities is speed - the ability of a person to perform a motor action in the minimum period of time for given conditions.
Speed is a complex motor quality and the main forms of its manifestation are:
Motor reaction time;
The time of the fastest execution of a single movement;
Time to complete the movement with the maximum frequency;
Time to complete a holistic motor act
V.S. Farfel, V.M. Zatsiorsky, M.A. A year old, another form of manifestation of speed is distinguished - a rapid onset of movement ("sharpness"). All forms of manifestation of speed are specific and not interconnected, therefore many authors offer a definition of "speed qualities".
V.N. Platonov understands speed abilities as a complex of functional properties that ensure the performance of motor actions in the shortest possible time. He distinguishes between elementary and complex forms of manifestation of speed abilities. Elementary forms are:
Time of simple and complex motor reactions;
The speed of performing an individual movement with little external resistance;
Movement frequency.
These forms of manifestation of speed in various combinations and in combination with other motor qualities and technical skills provide a complex manifestation of speed abilities in complex motor acts.
Complex forms of speed include:
The ability to achieve a high level of remote speed;
Ability to quickly pick up speed at the start;
Perform high-speed movements, high-speed maneuvers, turns, sweeps, throws, jumps, strikes, etc.
B.A. Ashmarin understands by speed the unity of the manifestation of the central and peripheral nervous structures of the human motor apparatus, which allow moving the body and its individual links in the shortest possible time.
The ability to high speed movements performed in the absence of significant external resistance and not requiring large energy costs Yu.V. Verkhoshansky calls speed. N.L. Reshetnyakov, Yu.L. Kislitsin believe that the speed of human movements is manifested in the ability to perform them in the shortest possible time.
In accordance with modern concepts, speed is understood as a specific motor ability of a person for emergency motor reactions and high speed of movements performed in the absence of significant external resistance, complex coordination of muscle work, and not requiring large energy costs. The physical mechanism of the manifestation of speed associated, first of all, with the speed characteristics of nervous processes, is presented as a multifunctional property of the central nervous system and the peripheral neuromuscular apparatus. E. Zakharov, A. Karasev, A. Safonov.
They distinguish several forms of manifestation of speed:
1. The speed of simple and complex motor reactions.
2. The speed of a single movement.
3. The speed of a complex (multi-joint) movement associated with a change in the position of the body in space or with switching from one action to another.
4. Frequency of unloaded movements.
For the purposeful development of the speed of a simple motor reaction, the most effective is the repeated, dissected and sensory method.
Repeat method. It consists in the fastest re-execution of the trained movements on a signal. The duration of such exercises should not exceed 4-5 seconds. It is recommended to perform 3-6 repetitions of trained exercises in 2-3 series.
Broken method. It can be reduced to analytical training under facilitated conditions of reaction speed and speed of subsequent movements.
touch method. It is based on a close relationship between the speed of reaction and the ability to distinguish between micro-intervals of time. This method is aimed at developing the ability to distinguish time intervals of the order of tenths and even hundredths of a second. Training according to this method is divided into three stages.
At the first stage, the motor task is performed with maximum speed. After each attempt, the leader reports the time of the exercise.
At the second stage, the execution of the initial motor task is repeated, but the trainees independently evaluate the speed of its implementation according to their feelings, and then compare their estimates with the actual time of the exercise. The constant comparison of their feelings with the actual time of the exercise corresponds to the accuracy of the perception of time.
At the third stage, it is proposed to perform the task at a different, predetermined speed. The result is monitored and compared. At the same time, free control of responsiveness is taught. E. Zakharov, A. Karasev, A. Safonov.
N.V. Reshetnikov and Yu.L. Kislitsin believe that in order to develop the speed of a single movement and pace, exercises (competitive or preparatory) that are repeated many times at maximum speed can be used. Two main methods are used: the method of facilitating conditions (running behind the leader, running downhill). And the method of complicated conditions (running uphill, throwing heavier projectiles). With the development of speed, certain conditions must be met. Rest between exercises should be until breathing is fully restored, perform exercises at maximum or near maximum speed. With a drop in speed, the exercises should be stopped, because in this case the speed will not develop.
B.A. Ashmarine suggests using two main methods to develop speed:
1. Method of facilitated conditions (running behind the leader, running downhill).
2. Method of complicated conditions (uphill running).
On the question of the nature of this quality among specialists there is no unity of views. Some people suggest that the physiological basis of speed is the lability of the neuromuscular apparatus. Others believe that the mobility of nervous processes plays an important role in the manifestation of speed. Numerous studies have shown that speed is a complex motor quality of a person.
The main forms of manifestation of human speed are the time of a motor reaction, the time of the fastest execution of a single movement, the time of performing a movement with a maximum frequency, the time of performing a holistic motor act. There is also another form of manifestation of speed ("speed qualities") - a quick start of movement (what is called "sharpness" in sports practice). In practice, the speed of integral motor acts (running, etc.) is of the greatest importance, and not the elementary forms of manifestation of speed, although the speed of integral movement only indirectly characterizes the speed of a person.
There are statements that speed is an innate quality, that it is impossible, for example, to become a sprinter if there are no corresponding natural data. However, practice confirms that in the process of systematic long-term training, an athlete can develop the quality of speed to a very large extent.
Speed has different manifestations. Speed is distinguished as the ability for quick motor reactions to a visual, sound or tactile stimulus. Speed is also expressed in the ability to change movements in direction and character, to stop movements. This is the side of the quality of speed, which is most evident in sports games, downhill skiing.
One of the characteristics of speed is the frequency of movements. To develop the frequency of movements, you can use running on the spot with a maximum, naturally, frequent, but with a minimum lifting of the feet from the floor. This exercise can also be used as a corresponding test, counting the number of steps in 10 seconds. (It is more convenient to count the touches of the floor with one foot).
In order to exceed the maximum speed and frequency of movements, you can use a sound rhythm or appropriate music. Under musical accompaniment with a distinct accelerating rhythm, designed for 15-30 seconds. Movement, it is much easier to show extreme speed and try to exceed it. So, in the experiment, running in place to an accelerated dance rhythm allowed athletes to increase the frequency of movements by 5-8%.
Speed is also manifested in the ability to overcome a certain distance in the shortest period of time, as well as in impulsiveness, sharpness of single or repeated movements. There is a connection between the indicated forms of manifestation of speed, but there is no direct relationship.
The level of speed development ultimately determines success in the vast majority of sports.
Speed is determined by:
a) by measuring the speed of movement in response to a certain signal with reactiometers of various designs;
b) by the number of movements for a set time with an unloaded limb or body within a certain amplitude;
c) according to the time of overcoming the established short distance
d) according to the speed of performing a single movement in a complex action, for example, repulsion in jumps, movement of the shoulder girdle and arm in throwing, the initial movement of a sprinter, etc.
The development of the speed of movements, the increase in the speed of the implementation of integral motor acts are closely related to the increase in the functional capabilities of the athlete's body, which determine the speed characteristics in various forms of motor activity. There are two directions in the methodology of educating speed: holistic education of speed in a certain movement and analytical improvement of individual factors that determine the maximum speed of movement.
To develop the ability to perform movements more quickly, to increase the achieved level of speed, different ways can be recommended. The first of these is the repeated execution of a movement or action with a conscious and very strong desire to do it with record speed. Such a path requires an extreme concentration of the athlete's mental capabilities and a huge volitional outburst. The use of acceleration helps to effectively perform such exercises. For example, in running with acceleration (usually 60-80 m), the athlete gradually increases the speed and brings it to the maximum. In accelerations, the runner tries to pass the established limit from acceleration and, at least for a short distance, achieve even greater speed. New, faster, movements that he will be able to make will cause the corresponding restructuring in the body. Such accelerations will be effective only if they are repeated many times. However, such classes can be carried out no more than 1-2 times a week due to the danger of overtraining.
The other way is similar to the first, only the desire to perform the action more quickly has a specific, objective goal (for example, a long jump over a rail placed close to the record result).
The third way is also effective, when in order to develop the ability to show volitional efforts aimed at "instantaneous" movement, speed exercises are used from time to time in difficult conditions and immediately under normal conditions.
Speed develops most successfully at 10-12 years of age. Since the speed of movements depends on the strength of the muscles, therefore, these qualities are developed in parallel. As you know, the less external resistance to movements, the faster they are. It is possible to increase the level of speed of movements due to muscle strength, first of all, by improving the ability to show very large muscle efforts. Only this ability and perfect neuromuscular coordination allow the athlete to perform powerful movements, to show explosive efforts. To perform movements that increase the strength of the corresponding muscle groups, mainly exercises similar in structure to the technique of the chosen sport should be used.
Of great importance is the mobility in the joints and the ability of the antagonist muscles to stretch. If you productively use the elastic properties of muscles, then the speed of movements increases. A pre-optimally stretched muscle contracts faster and with greater force. Therefore, it is necessary to pay special attention to improving muscle elasticity. To do this, you should perform special exercises to stretch relaxed and tense muscles. The frequency of acyclic and cyclic movements is largely determined by technique. This applies not only to the kinematic structure of movements, but also to the dynamic one.
When mastering the technique of fast movements, you need to learn how to relax the antagonist muscles that are not currently involved in active work, learn how to run, jump with the maximum return of all your strength, but at the same time freely, without undue stress. In achieving this, the strengthening of motor skills plays a particularly important role, for which it is necessary to repeat the exercises many times for a long time.
The correct determination of the dosage of speed exercises is important for educating speed and increasing the speed of movements. Those that are performed with maximum intensity are potent, causing rapid fatigue. The same applies to exercises aimed at increasing the speed of movement. Therefore, exercises performed at maximum speed should be used frequently, but in a relatively small amount. The duration of the rest intervals is determined by the degree of excitability of the central nervous system and the restoration of autonomic functions associated with the elimination of oxygen debt.
Training work for the development of speed should be completed as soon as the subjective sensations of the athlete or the indications of the stopwatch indicate an improvement in the set or maximum speed.
Rest between training exercises should ensure that you are ready to do the same work without slowing down. With long rest intervals, the speed of movement decreases. Apparently, this is due to the state of the central nervous system, a decrease in the excitability of the nerve cells of the cerebral cortex, as well as a decrease in body temperature.
The duration of rest depends on the type of exercise, the condition of the athlete, his preparedness, training conditions. Usually, the rest interval is determined subjectively by the moment of readiness for the exercise.
Exercises that require significant speed at an intensity that does not reach the limit should be performed more often. The load in any lesson should be such that the athlete is completely rested by the next lesson.
Thus, to improve this physical quality, it is necessary to select exercises:
Developing the speed of response;
Contributing to the faster execution of movements;
Facilitating the mastery of the most rational technique of movements.
Perform them at the fastest possible pace. For this, repeated accelerations are used with a gradual increase in speed and an increase in the amplitude of movement to the maximum.
The main task in the development of speed is that the athlete does not prematurely specialize in any one exercise of a high-speed nature, so as not to include a large amount of the same type of repetition of this exercise. Therefore, it is important that the athlete use speed exercises as often as possible in the form of a competition or game. The training program should include a significant amount of such high-speed exercises as sprinting with acceleration, long and high jumps with extremely fast repulsion, outdoor and sports games, and a variety of special preparatory exercises.
A particularly important role in training aimed at developing the speed of single movements is played by urgent information about the results achieved. Comparison of objective indicators of speed, frequency of movements, execution time allows athletes to improve these parameters and draw the right conclusions about the effectiveness of training.
It is important to know that the acquired speed in movements that are dissimilar in motor structure cannot be transferred to another exercise. In movements that are coordinatively similar, the situation is different. So, for example, the speed acquired in sprinting is transferred to repulsion movements in jumps and to straightening the legs in throws. That is why special exercises for developing the quality of speed, as close as possible to the elements of the chosen sport, are more effective. It is necessary to perform exercises in a holistic way repeatedly, with such a speed or speed of movement that is close to the established limit at a given time, and more often faster in light conditions, and also as quickly as possible in difficult conditions.
To develop the speed of movement, such physical exercises are used in which this quality is manifested to the greatest extent, for example, sprinting, a number of outdoor and sports games. Separate details of sports exercises performed at a high pace or impulsively, abruptly
Here are some examples of exercises for developing speed:
1. Jerks and accelerations in various starting positions (sitting, lying, standing, kneeling, etc.) according to a visual signal;
2. Jumping rope (maximum rotational speed);
3. Jerks with a sharp change in direction of movement and sudden stops contribute to the development of speed of movement;
4. Jerks for short segments with a sharp change in direction of movement and sudden stops contribute to the development of speed of movement;
5. Imitation exercises with an accentuated-quick execution of a particular movement.
Various combinations of simulation exercises performed in different sequences contribute to the development of such a type of speed as the speed of switching from one action to another.
When performing simulation exercises in combination with exercises aimed at developing the speed of movement, one should take into account the specifics of a particular sport. Simulated techniques should take into account the regularity of movements on the field (platform, ring, etc.).
For the development of all forms of speed, it is necessary to be guided by the following provisions:
1. If the main task of the lesson is the development of speed, then it should be solved immediately after the warm-up.
2. Simultaneously with the development of speed, it is necessary to practice in improving the technique of the chosen sport.
3. Develop the ability to voluntary (conscious) muscle relaxation.
4. The development of speed should begin with the performance of exercises in a uniform method, with an average intensity: as soon as the ability to control movements develops, apply the method of variable and repeated-variable exercises; the greatest speed (intensity) of movements at this stage is 80-85% of the maximum possibilities.
5. In the process of exercises in cyclic sports, the load on the body should be adjusted according to the indicators of respiratory rate and pulse, as well as being guided by the ability of the student to maintain the speed of the first attempts and maintain the correct coordination of movements; rest breaks between individual repetitions should be of such duration that the respiratory rate approaches the norm and at the same time the excitation from the previous exercise does not pass. The duration of the rest break from one repetition to another during one session should gradually increase.
Over a number of years of training, especially for young athletes, the level of speed of movement should increase. However, there are numerous cases of stabilization of this quality at the achieved level, which, presumably, is due to the non-presentation of new, higher requirements to the athlete's body, to his physical and volitional qualities during the training process. In addition, due to the many repetitions of the same action with maximum speed, automation of movements is created, the main one being the formation and consolidation of a certain system of nervous processes. This stabilizes the speed of repulsion, jerk, frequency of movements of the athlete, preventing the growth of speed even when the level of development of physical and volitional qualities increases. This creates a "speed barrier" that stops progress in athletic performance. To overcome the speed barrier, it is necessary to apply such means, methods and conditions that would help the athlete not only increase the maximum speed, but also fix it at a new level in multiple repetitions. In principle, all exercises and methods used to develop the speed and frequency of movements with the manifestation of maximum effort can be applied to overcome the speed barrier. However, this should be preceded by special physical training aimed at strengthening the muscles, joint mobility, and increasing endurance.
It is known that the potential capabilities of the neuromuscular system in the speed of movements are much higher than is commonly believed.
Evidence of this is the performance of movements under facilitated conditions with great speed in conditions conducive to an increase in tempo and impulsivity (for example, running along an inclined track. Reducing the size of the playground in sports games, etc.). But when it comes to the maximum speed of movements under normal conditions, it is extremely difficult for an athlete to move to a new, higher level. For this, new, stronger stimuli are needed, which would also cause a more energetic manifestation of the corresponding physical and mental capabilities. In order to "develop" the speed barrier, it is also helpful to take a long break from training in your chosen sport, using this time for other physical exercises.
Naturally, coaches and athletes are interested in the problem of achieving a stable level of overspeed. If after several successful attempts to overcome the speed barrier in light conditions, the athlete can do the same under normal conditions, then the achievement of stability depends only on the number of repetitions of ultra-fast movements. Repeated repetition, in the end, will lead to the formation of the desired motor skill, which is stable even under normal conditions.
1.2 Features of the methodology for the development of speed and age characteristics
To develop the speed of a simple reaction, repeated, as fast as possible execution of trained movements or exercises on a signal is used. In independent studies, the signal may be the sound of a thrown object, a tape recording, etc. Exercises in light conditions will be of great benefit. Exercises of this kind include performing starts under a command (signal) at a slope of up to 15 degrees or with the help of a rubber shock absorber. For example: running from the start for 10-15 meters for 4-6 repetitions. It must be remembered that the duration of the exercises to solve this problem should not exceed 4-5 seconds.
However, in skiing in many other cases, one has to face complex reactions, for the implementation of which it is necessary: 1) to adequately assess the situation; 2) make a motional decision; 3) perform it optimally. At the same time, it must be remembered that the more alternatives available for making a decision, the more difficult it is to make it and the longer the response time. The most significant decrease in the time of a complex reaction is observed with a reduction in its motor component.
The less difficult and more automated the movement, the less stress the nervous system experiences and the shorter the reaction and the faster the movement.
Hypoxia, strong and prolonged nervous tension can lead to a deterioration in the time of a complex reaction. Under the influence of fatigue, the accuracy of muscular-articular feeling also deteriorates.
Complex reactions to a moving object (RDO) are identified mainly with the speed of response. The reaction time can be from 0.25 to 1.0 seconds. Its sensory phase takes approximately 0.05 seconds. The ability to see an object moving at high speed is of primary importance for the speed of response to enemy actions. This is what training should be about. At the same time, training requirements should gradually become more difficult by: 1) increasing the speed of movement; 2) the sudden appearance of the object; 3) reducing the response distance. In independent work, you can use outdoor games with a small ball or special exercises for this. The accuracy of reaction to moving objects improves in parallel with the development of its speed.
The complexity of the choice reaction depends on the variety of possible changes in the situation in hand-to-hand combat, because the enemy can attack with any hand or foot in the most unexpected sequence. When training such a reaction, it is necessary to follow the path of a gradual increase in the number of possible alternatives, which is used when practicing combinations of strikes and defenses of varying complexity.
The maximum speed of movements that a person can show depends not only on the speed of his motor reaction, but also on other abilities: dynamic strength, flexibility, coordination, level of technique.
Therefore, speed abilities are considered a complex motor quality.
The speed abilities of a person are very specific, and as a rule, there is no direct transfer of speed into coordinationally dissimilar movements in well-trained people. This suggests that if you want to increase the speed of performing some specific (shocking or defensive) actions, then you should train mainly in the speed of performing these particular actions.
For the development of speed abilities, exercises are used that must meet at least three main criteria:
1) the ability to perform at maximum speed;
2) the mastery of the exercise should be so good that attention can be focused only on the speed of its implementation;
3) During training, there should be no decrease in the speed of exercise. A decrease in the speed of movements indicates the need to stop training this quality and that in this case, work begins on the development of endurance.
When performing a series of movements with a maximum frequency, some segment of the body is first supplied with kinetic energy, which is then extinguished with the help of antagonist muscles, and the same segment is given a reverse acceleration, etc. In this regard, with an increase in the frequency of movements, muscle activity can become so short-lived that the muscles do not have time to fully contract and relax in such short periods of time. The work of the muscles at the same time approaches the isometric mode. Therefore, during training, it is necessary to work not only on the rapid contraction of the working muscles, but also on the speed of their relaxation. Highly qualified athletes are just distinguished by the ability to reduce the time of voluntary relaxation of working muscles in movements with the maximum frequency. This can be achieved by constantly monitoring the rapid relaxation of working muscles in high-speed movements, as well as training the very ability of muscle relaxation, including auto-training.
When solving the problems of studying and improving the technique of high-speed movements (impacts, defenses), it is necessary to take into account the difficulties of sensory correction that arise during their implementation. To solve this problem, it is recommended to follow two rules:
1. The study must be carried out at a speed close to the maximum (as they say, and 9/10 of strength), so that the biodynamic structure of movements does not differ as much as possible when they are performed at maximum speed and so that control over the technique of movements is possible, such speeds called controlled.
2. It is necessary to vary the speed of the exercise from the limit to submaximal.
In independent training aimed at developing speed, it is recommended to use an analytical method based on the relatively selective improvement of its individual forms. Below are the simplest and most effective exercises for solving the tasks on your own. It should only be remembered that work on improving the speed and speed of movements cannot be carried out in a state of physical, emotional or sensory fatigue. Usually such training is combined with the work of a technical or speed-strength orientation, and in some cases with the development of individual components of speed endurance.
1 .3 Characteristics of the means of OFP and SFP at the preparatory stage of training for young cross-country skiers
The physical training of a skier is aimed at developing the basic motor qualities (endurance, strength, speed, agility, flexibility) necessary in sports activities. At the same time, physical training is inextricably linked with strengthening organs and systems, with increasing the overall level of functional training and improving the health of skiers. The physical training of a skier is divided into general and special.
general physical preparation(OFP), regardless of the type of skiing, has the main tasks - achieving high overall performance, comprehensive development and improving the health of skiers. In the process of general physical training, the basic physical qualities are developed and improved. A wide range of various physical exercises is used to achieve a high level of development of physical qualities and solve other problems of physical fitness. For this purpose, exercises from various sports are used, as well as general developmental exercises from the main type - skiing. General physical training for young skiers is carried out in approximately the same way, regardless of the proposed future specialty. In the summer, for the purpose of versatile development, exercises from other sports are widely included in the training of young skiers, mainly in the form of long-term movement - cycling, rowing, swimming, even running, various sports and outdoor games. The dosage depends on the age, the stage of preparation in the annual cycle and many years of preparation, etc. In addition, a variety of exercises based on the muscle group with objects and without weights are widely used to develop strength, jumping ability, flexibility, balance and the ability to relax. For qualified athletes and athletes, masters of sports, it is more specific and is built taking into account individual characteristics and the chosen type of skiing. But already at the early stages of training, it is very important to choose the right physical training means and the methodology for their use in order to fully use the positive transfer of the developed physical qualities to the main exercise - the movement of the skier. This should not be understood as a complete convergence of the means of OFP and SFP. General physical training serves as the basis for further improvement of physical qualities and functionality.
Methods of education of general physical fitness(strength, flexibility, agility, balance). In the theory of skiing, there are still no separate methods of educating physical qualities that are not leading, but affect the formation of special endurance.
Among the methods of education of general physical fitness are:
1. circuit training;
2. game training;
3. versatile or general developmental.
Circuit training it is aimed mainly at educating strength, strength endurance, flexibility, etc.
Method characteristic. For example, 8-10 exercises are selected that affect many muscle groups and contribute to the development of various qualities. The duration of the exercises is from 20 seconds. up to 2 min.
Exercises are selected depending on the availability of sports equipment, the place where the training takes place and the individual characteristics of the group. Having picked up exercises, you need to determine the number of repetitions of each of them. For this exercise, perform to failure and 50% of this number will be the amount that the athlete needs to do in 1 set. If the place of employment allows, the exercises can be performed by everyone at once, standing in a circle; if not, each skier takes the place of the one who has already completed the exercise. After 30 sec., 1 or 2 min. The coach's whistle or other signal is given to move to the next apparatus or place. So the exercises are performed up to 15-17 minutes, after which rest is given up to 3-5 minutes. And then the exercises are repeated in a circle. The number of repetitions is up to 3 - 4 series in one workout.
Depending on the tasks of the lesson, circuit training can be planned both with a large load, at a high pace and with a large number of repetitions, and with a low load, at an optimal pace and with a small number of repetitions.
Game training used to develop motor coordination. The volume of game training at a particular stage of preparation is determined mainly by the tasks of the stage.
Versatile or general developmental training is aimed at educating a separate quality through one of any exercises. When choosing a method for the further development of physical qualities, it is necessary to take into account: the intensity of the planned load; the duration of the physical activity; the duration of rest between loads; the nature of the exercises; the number of repetitions of exercises; the state of the body's performance before performing a training session.
Effective methods of educating adolescents of general endurance are:
1. Uniform training method;
2. various variants of the variable method;
4. circuit training.
When planning the training of skiers - racers, all the main training methods are usually used, however, their choice is determined by the main tasks of the lesson (cycle), taking into account the age and level of preparedness of the skiers. In the training of young skiers, the listed generally accepted methods are mainly used, but due to the level of physical fitness and age characteristics, methods that have a "cruel" effect on the body (for example, the interval method) are not used at the initial stages.
When setting the load in each lesson, at each stage and period of preparation, one should proceed from the tasks set, as well as the direction of the load, taking into account the principles of gradualness, systematicity, sequence, repetition, continuity, etc.
The construction of cyclicity usually begins with large cycles, determining the annual periodization of training. The periodization of training in cross-country skiing is based on the general patterns of development of fitness and the formation of a sports form.
Due to the seasonality of ski racing, periodization is associated with the seasons, the calendar of competitions.
In cross-country skiing, the following construction of the main periodization option is adopted - a year is one cycle and is divided into three periods: preparatory, competitive and transitional.
Preparation period
The preparatory period of training is the most important in the preparation of the skier - racer. During this period, the foundation for future achievements in the competitive period is laid. The "foundation" of success in competitions is a large amount of workload that falls on the development of physical qualities, increasing functional fitness, and improving the technique of skiing. All this is done in the preparatory period. The preparatory period in the training of a cross-country skier is divided into three stages.
Stage 1 - spring-summer (according to the tasks of training, it is also called general preparatory). Its periodization is May - July. The most important task of training at this time is a gradual increase in the level of general physical fitness. Here, much attention is paid to the development of physical qualities, increasing the level of overall performance, as well as mastering or improving the elements of technology. At the beginning of the first stage of the preparatory period, the work is mainly aimed at developing general endurance.
However, already in the first mesocycle of the annual cycle, exercises aimed at improving individual components of special endurance are widely used, and until the middle of the first stage they occupy more than 50% of the total amount of work that contributes to the development of endurance.
It should be noted that general endurance is mainly brought up by a uniform method, special - by variable, interval and competitive methods.
As the end of the first stage of the preparatory period approaches, the volume of work aimed at developing general endurance decreases, and free time is filled with work that contributes to the development of other qualities and abilities, the improvement of technology, as well as the components of special endurance.
Stage 2 - the stage of preliminary special training. Starts from August until the start of ski training (before the snow falls). The main task of preparation at this stage is the creation of a special foundation for the further development of special qualities already when moving on skis (at the next stage of the preparatory period). At this time, the improvement of the elements of skiing technique continues with the use of special training equipment in snowless times.
The total volume of the training load at this stage continues to gradually increase, and the intensity of cyclic exercises also increases.
However, the increase in the overall intensity of the load is somewhat slower and slightly behind the growth curve. This is a schematic diagram of the change in volume and intensity, but in individual microcycles, the volume, and after it, the intensity can increase significantly depending on the tasks set. When changing the composition of the means in the direction of a sharp increase in the volume of special preparatory exercises, next to the exercises of an analytical nature, the means of integral action are widely used, which contributes to the integral development of special endurance.
At the first two stages of the preparatory period, young skiers-racers take part in competitions in a set of control exercises to assess the level of physical fitness, as well as in special preparedness.
3rd stage - basic special training. Many scientists distinguish it as a separate period - the main period or even competitive. This stage starts from the start of skiing (with snowfall) and continues until the start of the main competition. Depending on certain factors, the timing of the start of the winter stage is different.
At this stage, the main tasks are solved - the development of special qualities (primarily speed endurance and speed-strength qualities), as well as training and improving the technique of skiing, improving tactical skills and educating moral and volitional qualities. Preparation at the third stage is built in such a way that by the end of it the skiers have reached their sports form. The main means of preparation is skiing. Skiers-racers on the stage perform the greatest amount of load. The volume peak occurs in the first half of the stage. At this time, long-term training is carried out aimed at developing general endurance: the intensity of the load is somewhat reduced. At the winter stage of the preparatory period, young skiers-racers perform in a number of control (or other types) competitions. As a rule, special training, especially forcing the achievement of high performance for these competitions, is not carried out. Skiers perform in them in the course of systematic preparation for the competitive period, that is, no changes in the volume, intensity or cyclicity of the load are made specifically for specific competitions of this stage.
And so, we have characterized all stages of the preparatory period of training. As you can see, from all that has been said, it is precisely at the spring and summer stages of training sessions with young skiers - racers that the main attention is paid to the development of general endurance and strength qualities.
During this period, a significant place is given to exercises that increase the vital capacity of the lungs, the development of the muscles of the back, shoulder girdle, arms, legs. In the classroom, the continuous training method is most often used (long-term work with a heart rate not higher than 160-170 beats / min).
The main means of developing general endurance is running. Adolescents 13-14 years old can run up to 8 km in one workout. The pace of running should not be high. You need to regulate it, just like in winter, according to the pulse. At the first trainings, the pulse should not be higher than 140 beats / min. It is best to run through the forest tropics, fields, in the park, along the hills, sandy beach. The pace of running and its duration should be increased gradually. If, by the end of summer, teenagers can withstand an hour and a half of cross-country running without much effort, it means that they are not well prepared for winter activities. And we must not forget about accelerations, because a skier needs to run both long and fast. But you shouldn't get carried away with acceleration. Perfectly develops strength endurance rowing, cycling and swimming.
The load in the training of a skier-racer during a yearly cycle, depending on the specific tasks of a particular lesson, weekly and monthly cycles of constant change. Wavy change in load is one of the regularities of the training process.
In the training of skiers, the load, changing in waves, has a general tendency to increase in the preparatory period with some stabilization in the main (competitive) period and with a subsequent decrease at the end of the competitive and at the beginning of the preparatory periods. When planning the load, it is necessary to provide for its wave-like changes:
1) in microcycles - small waves lasting up to 7 (rarely more) days;
2) in a monthly cycle (or stage) of training - medium waves, reflecting changes in load in 5-6 small waves;
3) In training periods - large waves, including load changes in medium waves.
It is especially important to carefully plan the waves of increase and decrease in the volume and intensity of the load directly in preparation for the most important competitions, the peaks of the highest sports form largely depend on this.
Based on the annual plan and the schedule for changing the load, detailed and specific training plans for the month and for weeks (microcycle) are drawn up. In these plans, specific tasks are given, cyclicity is established, the main training means, their volume and intensity of implementation, the methods used and rest intervals are determined. At the initial stage of training for young cross-country skiers, it is enough to plan the behavior of 3 lessons per week. Increasing the number of workouts up to 4-5 per week does not give a big effect, but the significance of schoolchildren's reboot increases significantly. Gradually, with the growth of fitness, you can switch to a weekly cycle with 4 sessions. When constructing microcycles, it is necessary to take into account the influence of various loads on the body and the duration of recovery periods after them. In this regard, it is necessary to use the patterns of combination of loads in microcycles. For example:
2) The development of endurance can be planned at the end of the microcycle, and sometimes against the background of not recovering, etc.
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Basic concepts and criteria for assessing the speed-strength training of cross-country skiers. Age features of the formation of these qualities, as well as means, methods of development. Organization of training loads for young cross-country skiers in the competitive period.
thesis, added 07/12/2016
Physiological features of children 10-12 years old. Formation of physical qualities and adaptation to loads in young cross-country skiers. The effectiveness of the program of rehabilitation measures in the preparatory period of the training process of skiers.
thesis, added 05/06/2015
The volume and intensity of training loads in the annual cycle of training cross-country skiers. Sports orientation in cross-country skiing. The level of general and special physical fitness of athletes aged 13-14. Methodology for the development of sprint qualities.
thesis, added 02/11/2014
The process of training cross-country skiers in the preparatory period: a description of the methods and techniques used in training. Moral-volitional training, control and recovery. Justification of the selected training option and the structure of the process.
term paper, added 04/10/2013
Recovery processes as a factor in the body's reserve capabilities. Methods for improving performance and analysis of recovery tools used in sports. Training loads in the process of training cross-country skiers and their effect on the body.
thesis, added 04/17/2011
Training in the mountains and sports performance on the plain. Training in the middle mountains and the physical qualities of athletes. Speed-strength qualities of skiers. Features of the methodology for training skiers-racers. Volume and intensity of loads.
term paper, added 03/21/2012
The current state of the problem of sports training of sprint skiers. Parameters of different types of preparedness of athletes. The results of evaluating the technique, as well as the speed of movement at the sprint distance of ski racers of mass categories.
term paper, added 01/14/2014
Features of students of senior school age. Anatomical and physiological features of the human body. Physical development of students. Education of endurance in the training process. Special basic training for young cross-country skiers.
Each type of skiing has its own particular training methodology, but there are also methodological provisions common for all types of skiing, which are considered as the basis of the training methodology in skiing. The general basics include: the content of the training, the periodization of the training in the annual cycle, the orientation of the training process; means and methods of training; definition of the concepts of volume and intensity; recovery methods; organization of training sessions; planning and accounting of the training process.
Training process planning
Training plans should be realistic, only specific tasks should be outlined, for the solution of which there are necessary conditions. No plan can take into account all the possibilities at once. Therefore, plans may be partially changed or refined. A necessary condition for the implementation of the plan is a well-established accounting system. Before starting to draw up a training plan, it is necessary to have basic data: the sports characteristics of skiers, the material and technical capabilities for training sessions, information about the climatic and geographical conditions of the area where the classes will be held, and have a calendar plan for sports competitions. Having this data, knowing the tasks of training by periods and stages, means and methods of training, the trainer can develop planning documents. Planning documents include: program, curriculum, annual academic schedule, training plan, class notes, class schedule and record book. In addition, the coach keeps a training diary and the athlete keeps a self-control diary.
Periodization of the training process is the basis of training planning. The main periodization is intended for the middle zone of the country, where snow usually lies 4-4.5 months a year. The annual cycle consists of preparatory and competitive periods.
1. The preparatory period consists of three stages.
At the first stage (spring-summer) the prerequisites for the formation (restoration) of the sports form are laid, from the second half of the stage the general level of the body's functional capabilities increases by means of physical fitness.
It should be taken into account that the duration of the stage, its number of applied means decreases as the athletes improve their skills.
At the second stage (summer-autumn), the sports form is fixed by means of special physical training, and the narrow functional capabilities of the body are increased.
At the third stage (autumn - winter), the formation of a sports form by means of special physical training is completed, special qualities are improved, the harmony of technical, special physical, tactical and psychological preparedness is achieved.
2. The competition period is intended for competitions for which the athlete must be fully prepared.
Preparation in this period is aimed at achieving high sports results. On the basis of a special foundation, increased technical and tactical equipment, as well as psychological preparedness, special training is carried out, which occupies the main place in the preparation of an athlete. The main tasks of this period:
- - further increase in the level of development of physical and volitional qualities, in relation to the chosen specialization;
- - improvement and consolidation of sports equipment;
- - mastering tactics and gaining experience in competitions;
- - maintaining OFP and TFP at the achieved level;
- - increasing theoretical preparedness;
- - further solution of problems in education.
- 3. The transitional period is very important, the fact is that regular, over many months, classes with heavy loads and often with monotonous physical exercises, competitions in these exercises and a constant volitional focus on improving sports results cause a certain fatigue. The main goal of this period is to bring the athlete to the start of training in a new large cycle, fully recovered, not reducing the level of physical qualities and technical skills.
