The second part of the training manual "Methodology of training in cross-country skiing from beginner to master of sports" contains sample programs training of annual cycles for cross-country skiers aged 15-18 (young men, juniors).

The structure and content of each of the presented annual programs determine the focus of the training process on a 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 condition sportswear 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 substantiated modern ratios of means and methods of training, parameters of training and competitive loads of basic and aids training in separate sessions, weekly microcycles, at the stages of annual cycles. 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 the coaches of the Youth Sports School, athletes, students of institutes and faculties physical education institutions of higher education.

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

1. 
   Programs of weekly microcycles of different modes of tension, directionality and specificity, planned at the stages of the annual training cycle (22 weekly microcycles).
2. 
   Volumes of training aids at the stages and periods of the annual training cycle.
3. 
   Application.

ANNUAL TRAINING CYCLE

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).

1. 
   Training speed - II zone of intensity (pulse - 140-160 beats / min.)
2. 
   Competitive speed - IV zone of intensity (pulse - 180 bpm and above)

1st MICROCYCLE
Training

Microcycle modes:

1. 
   
2. 
   

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

1. 
   
   
2. 
   Power gymnastics - complex (see application)
3. 
   4 x (skating squats - 60/60 + otzh. - 25 + jumps - 50), after 100 m of running + 100 m of walking
4. 
   Shock absorber exercises - 10 min. (see Attachment)
   (imitation exercises of ski moves)
5. 
   

Tuesday

Morning - warm-up - 0.5

Venue - plain

1. 
   
2. 
   
3. 
   
   rest - 5 min.
4. 
   Power gymnastics:
   3 x (pull-ups - 8 + push-ups - 25 + jumps - 50), after 100 m running + 100 m walking
5. 
   Football - 30 min.

Wednesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

1. 
   
   rest - 3 min.
2. 
   
   
3. 
   
4. 
   

Thursday

Morning - warm-up - 0.5

Day - tr-3 (maintenance mode)

Venue - plain

3 task: education strength endurance

Like Monday

Friday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

Task 3: education of special endurance

1. 
   Run 8 km - training pace (flat - 1 km - 4.30)
2. 
   Multi-jumps - (2 km) - 20 x 100 m, after 200 m of running (number of jumps 46 (220 cm) - 24 sec.),
   rest - 5 min.
3. 
   General developmental gymnastics - 5 min. (see Attachment)
4. 
   Hand strength - 2 x 2 min. (on the low bar), after 100 squats (see appendix)
5. 
   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:

1. 
   by general tension - supportive;
2. 
   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

1. 
   Control exercise: pull-ups - 20 times, rest - 3 min., wt. on uneven bars - 20 times
2. 
   Run 8 km - training pace (flat - 1 km - 4.30)
3. 
   Multi-jumps - (2 km) - 20 x 100 m, after 200 m of running (number of jumps 46 (220 cm) - 24 sec.),
   rest - 3 min.
4. 
   General developmental gymnastics - 5 min.
5. 
   Football - 30 min.

Wednesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

Tasks: education of general endurance, strength endurance

1. 
   Running 7-8 km - training pace (flat - 1 km - 4.30),
   rest - 3 min.
2. 
   Power gymnastics - complex
   Pull-ups - 3 x 8 times, through - Z0 / Z0 skate squats
3. 
   Shock absorber exercises - 10 min. (imitation exercises of ski moves)
4. 
   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

1. 
   Pull-ups - 15 times
2. 
   10th jump (from a run of 5-6 steps) - 26.00 m
3. 
   Push-ups (bending the arms in the lying position) - 50 times
4. 
   Running 1 km (plain) - how much will it take
5. 
   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:

1. 
   by general tension - developing;
2. 
   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

1. 
   Run 8 km - training pace (flat - 1 km - 4.30),
   walking - 100-150 m, rest - 3 min.
2. 
   Power gymnastics - complex
3. 
   4 x (skating squats - 60/60 + wt - 25 + jumps - 50), after 100 m of running + 100 m of walking
4. 
   Shock absorber exercises - 10 min. (imitation exercises of ski moves)
5. 
   Stretching and relaxation exercises - 3 min.

Jumping - jumping up from a deep squat

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

1. 
   Control exercise: pull-ups - 20 times, rest - 3 min., wt. on uneven bars - 20 times
2. 
   Running 2 km - training pace (9.00), general developmental gymnastics - 5 min.
   2 x (push-ups - 25 + jumps - 50), after 2 minutes. recreation
3. 
   Running with imitation - 6 km - (1 km - 4.50), (length of jumps - 200 cm, 100 m - 50 jumps - 24 sec.),
   rest - 5 min.
4. 
   Power gymnastics - complex
   Hand strength - 2 x 2 min. (on the low bar), after 100 squats
5. 
   Football - 30 min. (or swimming)

Swimming (see attachment)

Ministry of Education and Science of the Republic of Kazakhstan

Yanvartsevskaya secondary school

Aituarov M.Z.

Technical and tactical

Preparation

ski racer

Uralsk - 2012

Aituarov M.Z. Technical and tactical training ski racer: M methodical recommendations. 2012,36 page

Reviewers:

Klimenko T.I.- Ph.D., Associate Professor of the Department of "Natural Science Disciplines" of the West Kazakhstan Humanitarian Academy

Daupaev M.O.– Ph.D., Associate Professor of the West Kazakhstan State University named after M.Utemsov

The presented methodological recommendations include the main directions of technical and tactical training of a ski racer, physical exercises for mastering skating skiing. Modern knowledge about the training of a cross-country skier allows us to develop the best traditions in secondary schools to prepare students for mastering the practical skills and abilities of various ski moves for successful participation in ski competitions. this species sport.

© Aituarov M.Z. 2012 Table of contents

Introduction……………………………………………………………..4

……………...6

2.1 Classic and skating skiing…………………….13

2.2 Alternate two-step stroke……………………………...15

2.3 Alternate one-step stroke……………………………...15

2.4 Simultaneous stepless run………………………………………………………………………………………………………………………………………………………………………………………………………………………….

2.5 Skating ……………………………………………...….17

2.6 Optimal skiing modes……………..19

3.1 Types of training for cross-country skiers……………….…..21

3.2 Physical fitness…………………………………………21

3.3 Technical preparation…………………………………………23

3.4 Tactical training………………………………………..24

3.5 Psychological preparation…………………………………….24

25

3.7 Patterns of construction of the training process……………………………………………………………………26

4. Exercises for mastering skating skiing…………………………………………………………………..28

Conclusion………………………………………..……………….34

Bibliography……………………………………………….36

Introduction

A variety of conditions for sliding and gripping skis with snow in difficult conditions of changing terrain, condition and micro-relief of ski tracks require skiers to have a high level of knowledge of modern skiing techniques, descents, braking and turning in motion. The perfect technique of skiing allows athletes to successfully realize the achieved level of functional training, achieving high speed slip. At the same time, an increase in the level of general physical and functional fitness during the training process contributes to the further improvement of the technique.

The technique of skiing is the most rational system of movements for specific conditions and a given level of functional fitness of an athlete, which provides the highest sports result with optimal economy.

Mastering modern technology, taking into account individual characteristics and physical fitness, allows you to achieve high results in your chosen kind of skiing. A high level of sports results requires constant and in-depth work on improving technique throughout the entire period. active classes skiing. The plans for the training of skiers from beginner to a qualified athlete should provide for the continuity of mastering the technique. Even achieving the highest results does not mean that technical perfection has been achieved. The skier must also in this case continue to improve the technique of various elements, movements, eliminate individual inaccuracies and errors.

sports equipment skier-racer is quite complex and diverse. Its complexity lies in the fact that the performance of motor actions of a skier-racer is carried out against the background of the influence of confounding factors, differences in sliding conditions, the state of the relief and microrelief of the track, and increasing fatigue. The variety of technique consists in the fact that an athlete in the process of moving along a distance uses a wide range of different methods, techniques of motor actions that ensure the solution of the main task - the achievement of a high sports result.

Therefore, the purpose of this work is to study the features of the tactical training of an athlete ski racer. To achieve this goal, it is necessary to perform the following tasks:

Consider the main aspects in the preparation of a ski racer;

Learn how to ski

Develop a methodology for training athletes.

1. The main aspects of the preparation of the ski racer

1.1 Technical preparation of the cross-country skier

The training of a ski racer is aimed at teaching the athlete the technique of movements and bringing them to perfection. The technical training of a skier is a process of purposeful study and improvement of the technique of skiing. High results can be achieved by mastering the technique, taking into account individual characteristics. A high level of sports results requires constant and in-depth work on improving technique. The skier must constantly continue to improve the technique of various elements, movements, eliminate individual inaccuracies and errors.

In the course of general training, the skier acquires such skills and knowledge that will contribute to the study of the technique of skiing. This is the basis for specific technical training. In the process of general preparation, a wide range of the most diverse exercises of a general developmental nature, exercises that develop coordination of movements and a sense of balance are used. This greatly contributes to learning and further improving the technique of skiing.

In progress special training the athlete masters the technique of the chosen type of skiing: he masters the necessary motor skills, bringing them to a high degree of perfection, taking into account individual characteristics. Raising the level of general and especially special physical training allows you to further improve the technique, raising it to a new level of development. In the course of special training, it is necessary to use special exercises aimed at developing precisely those muscle groups that are more involved in a new element or at increasing the level of some qualities (swing speed, repulsion force, etc.).

Education, training and training are a single pedagogical process, which is carried out on the basis of a number of laws and principles. In the system of long-term training of a cross-country skier, the following regularities and principles are the main ones: comprehensiveness, systematicity and consistency, gradualness, consciousness and activity, visibility, repetition and continuity, cyclicality, wavelikeness, specialization, unity of general and special training, individualization.

The principle of versatility expresses the basic requirements in the process of many years of preparation for the formation of the athlete's personality. The unity of methods and means of education, upbringing and training ensures the versatile development of an athlete, arming him with the knowledge, skills and abilities necessary in sports and social activities.

To ensure the comprehensive development of the individual, to achieve physical perfection is possible only with systematic and targeted training over a number of years, starting from childhood. All the work of a coach in the education of young athletes should be carried out in close contact with parents and the school.

The principle of systematicity and consistency in the study of new ways of skiing has a great influence on the effectiveness of the learning process as a whole. The implementation of this principle determines the sequence of studying all methods of movement in cross-country skiing. When solving learning problems, a positive transfer of skills from one exercise to another is of great importance. Beginning skiers must master skills in a strictly defined order so that the previously studied exercises and methods of movement in general contribute to mastering new movements (moves, turns, etc.).

The principle of gradualness plays important role especially when planning training loads in the process of preparation. From the first steps, the gradual increase in training loads should ensure a continuous increase in achievements. The principle of gradualness provides for a smooth increase in training loads in all training cycles (weekly, monthly, annual). To this end, systematic (pedagogical and medical) control is carried out over the compliance of the applied loads and the forces and capabilities of skiers at each specific stage of training. Only a reasonably high increase in the volume and intensity of loads will achieve the highest results.

With age and the growth of general and special preparedness, the ceiling of permissible training loads also increases, but at any stage of training, the maximum loads must correspond to the functional capabilities of the body at a given stage of preparedness.

The principle of awareness and activity has the widest application in skiing and ski training. A conscious attitude to learning how to move on skis implies an understanding by schoolchildren of the goals, objectives and significance of the educational and training process, the meaning of theoretical knowledge and their practical use, a clear understanding of the basics of technology in general and the elements of movements in individual ways of movement. All this significantly increases the effectiveness of the training process.

The principle of visibility in the practice of skiing and ski training is most often used in the organization of skiing training. Showing elements of movements or a move as a whole is, in essence, the only way to create a visual representation of the studied mode of movement directly at the moment of training. To study the basics of technology, it is of great importance to show photographs of individual phases of the course as a whole. However, showing the exercise (movement) directly at the moment of mastering the movements gives a greater effect.

The principle of repetition and continuity plays an important role in achieving high efficiency of learning and training processes. When learning different ways skiing skills are formed at the beginning. With the repetition of the studied movements, the skills gradually turn into skills. All this happens in the process of multiple repetitions of both individual elements and methods as a whole. In the process of developing skills in the central nervous system, in the muscles, tissues, organs and systems of the body, changes occur that arise and deepen with repeated repetition of both individual exercises and the whole cycle of training sessions. However, strengthening skills and increasing the level of development physical qualities depend not only on the number of repetitions of individual classes, but also on the rest intervals between them. For a solid consolidation of emerging skills, it is necessary to carry out the continuity of training of a ski racer, which is ensured by a certain relationship between classes.

Rest should be considered as an important part of the training process. In the process of rest, the body recovers after training loads. In the practice of skiing, the duration of rest intervals is usually set on the basis of data from pedagogical and medical (scientific) monitoring of the skier's condition after individual lessons or training cycles. In addition, the well-being of skiers is taken into account.

The principle of cyclicity sports training- one of the main ones, the implementation of which in the course of many years of training ensures the growth of results in cross-country skiing. Cyclicity should be understood as a relatively complete circuit of one or more classes, stages and periods of training for certain periods of time.

Cycles differ primarily in duration: small (microcycles) - within one week; medium (mesocycles) - from three weeks to three months; large (macrocycles) - from one to two years.

Among microcycles in cross-country skiing most widespread received 7-days, which are in good agreement with the calendar week. The following microcycles differ in direction: retracting, shock, bringing, restoring, competitive.

Retracting microcycles are aimed at bringing the body of skiers to the subsequent increased training load and are characterized by a low total load. As a rule, mesocycles begin with retracting microcycles.

Impact microcycles are characterized by high loads. Their main task is to stimulate adaptive processes in the body. They are widely used in the training of qualified cross-country skiers in the competitive period.

Leading microcycles are characterized by a variety of orientations. They are aimed at bringing the body to large (shock) loads, to competitions, etc.

Recovery microcycles are planned after intense competition or after impact microcycles. Their main task is to ensure the recovery and adaptation of skiers to the loads. They are characterized by low volume and intensity.

Mesocycles are built on the basis of a combination of various microcycles and the main task of their implementation is to ensure the preparation of skiers in stages.

The retracting mesocycle provides a gradual bringing of skiers to effective implementation specific training load - speed-strength, endurance, etc. This provides high efficiency subsequent work.

The basic mesocycle provides an increase in functional capabilities, the development of physical qualities due to the greater volume and intensity of work. At the same time, in this cycle, a lot of work is being done to improve tactics and movement on skis (in the main period) and to develop volitional qualities (psychological preparation).

Control and preparatory mesocycles reinforce the ability of skiers in preparation for competitions. Classes are held in conditions as close as possible to competition on the tracks of future starts.

Pre-competitive mesocycles are aimed at eliminating minor shortcomings in the physical, technical and tactical preparedness of cross-country skiers. The main task of the cycle is to bring skiers to the main competitions of the season.

The combination of microcycles in different mesocycles is largely determined by the stage of long-term training of cross-country skiers, taking into account individual characteristics.

The principle of a wave-like change in training loads is closely related to the cyclical nature of classes, stages, etc. Wave-like changes in loads occur within certain cycles. At the same time, there is a certain relationship between the wave-like change in the load and other cyclicity parameters. In cross-country skiing, in the process of preparation, small, medium and large waves of loads are distinguished. Their various combinations provide a gradual and at the same time rapid decline or increasing the load in various skier training cycles.

To achieve the planned training effect, it is necessary to correctly combine not only the length of different waves in the cycles of the training process, but also their nature (in terms of volume and intensity). As a rule, the "crests" of volume and intensity waves do not coincide. In medium and large cycles, an increase (wave) in volume usually precedes an increase in intensity. With a subsequent increase in intensity, the volume stabilizes or decreases. In small (weekly) cycles, the opposite happens: a wave of intensity precedes an increase in volume. At the beginning of the week, skiers usually plan more intense loads with less volume (for example, to develop speed-strength qualities), and at the end of the week, the volume of the load in a separate lesson increases with a decrease in intensity. This happens with the development of speed (special) endurance, and then with the development of general endurance.

The principle of specialization is the basis for achieving high results in cross-country skiing. Specialization is carried out on the basis of general physical development during the entire long-term training. Narrow specialization in distances (as is sometimes observed in other cyclic types sports) in cross-country skiing has not received wide distribution. As a rule, qualified cross-country skiers perform successfully at all race distances from 15 to 50 km. However, individual athletes who successfully compete in the entire range of distances sometimes gravitate towards short or longer distances (50-70 km), where they show their best results.

The principle of unity of general and special training in cross-country skiing is reflected in the process of training from a beginner to a highly skilled athlete. Achieving high results over a number of years is possible with narrow specialized training, but at the same time, specialization is built on the basis of comprehensive physical development. Cross-country skiing requires specific training, however, the maximum level of development of special qualities is possible only under the condition of a general increase in the functional capabilities of the body. The optimal ratio between the amount of funds for general and special training should be maintained at all stages of long-term training. However, it does not remain constant, but changes both in the annual cycle and in the course of many years of preparation. Both periods are characterized by a gradual reduction in general training and an increase in special training.

The principle of individualization must be implemented at all stages of the long-term training of cross-country skiers. In cross-country skiing, as in no other sport, athletes with very diverse anatomical and physiological data perform quite successfully. The type of nervous activity, the strength of individual muscle groups, height, weight, limb length and other individual data have a very significant effect on the effectiveness of skiing technique, as well as on the dynamics of fitness development. A preliminary study of the individual characteristics of an athlete by conducting control tests using a set of exercises, pedagogical observations and medical examination data make it possible to plan the preparation of each skier, taking into account his strengths and weaknesses, to provide for the correction of identified shortcomings both in technique and in physical fitness, etc. d.

The principles of specialization and individualization are closely related. Specialization in cross-country skiing will give the necessary effect and will allow achieving high results if the skier has certain (individual) abilities specifically for cross-country skiing. An error in choosing a specialization, even with systematic and long-term training, leads to a slow increase in results or a stop in achievements.

All principles of training in sports are closely interconnected and interdependent. All these principles in the practice of cross-country skiing are refracted through the principle of individualization. Thus, they can be implemented in close relationship both in the annual training cycle and in the process of many years of training from a beginner to a master of sports. With the development of skiing, there is a continuous improvement in the processes of education, upbringing and training, new provisions, requirements and patterns are discovered and used. In turn, all this contributes to the further and constantly accelerating progress of skiing, the growth of results and the increase in mass character.

At the same time, in order to enrich our knowledge and use it for the development of skiing, it is advisable to study the theory and practice of related (cyclic) sports. The progress made in their development has a positive impact on the development of cross-country skiing.

:

Distinguish between general and special technical training. General training is aimed at mastering a variety of motor skills and general developmental skills.

Special technical training is aimed at mastering the technique of movements in the chosen sport: mastering the necessary motor skills, bringing them to perfection, taking into account individual characteristics. Raising the level of general and special training makes it possible to further improve the technique, raising it to a new level of development.

A high level of sports results requires constant and in-depth work on improving technique.

athlete skier skating

2. Learning how to ski

2.1 Classic and skating skiing

Correct technique is a system of movements with which an athlete achieves the greatest efficiency of his actions. Quality indicators of technology are naturalness, efficiency and economy.

The main actions that a skier performs and on which the speed of his movement depends are: pushing off with skis, pushing off with sticks and sliding. Pushing off with the skis creates forward motion. Repulsion with sticks increases (or maintains) skiing speed. Gliding is carried out alternately on one ski or on two skis at the same time due to the acquired speed. During the slide, the skier must strive not to lose speed.

All methods of skiing are divided into the following groups: drill exercises with skis and on skis, ski moves, transitions from move to move, climbs, descents from the slope, braking, turning on the spot and on the move. In the classification of the skier's movement technique, there are more than 50 ways, among which the dominant position, both in quantity and in importance, is occupied by ski moves, which are divided into two subgroups: classic and skating.

Ski moves get their name from the various combinations of hand and foot movements. They are divided into two groups: alternating moves (hands work alternately) and simultaneous moves (hands work simultaneously). According to the number of sliding steps in the cycle of movement, ski runs are divided into stepless, one-step, two-step, four-step.

Classic skiing includes:

1) alternating moves - two-step and four-step;

2) simultaneous moves - stepless, one-step, two-step.

Skate skiing includes:

1) alternating course - two-step;

2) simultaneous moves - semi-ridge, one-step, two-step;

3) skating without repulsion with sticks, with a swing and without swings of the arms.

The technique of movements in classic and skating skiing is distinguished by the mechanism for performing repulsion with the foot.

In classical moves, repulsion is carried out at the moment of a short stop of the ski, i.e. from a fixed support, in skating moves repulsion is performed from a movable support (ski), i.e. sliding stop.

Skier's motor actions are cyclical. The cycle is divided into time intervals - periods consisting of separate phases. The boundary between adjacent phases is the moment when the skier is in a strictly defined position (boundary position) and the task of the next phase begins.

Let's take a closer look at some classic moves.

2.2 Alternate two-step stroke

To perform a two-step alternating move, the athlete pushes off with one foot and rolls onto the other. At the same time, the hands are relaxed, go back and forth, help push off with their feet and slide along the track. Sticks are used to accelerate forward movement, and if the push is made with the left foot, then the right stick helps it and vice versa (Fig. 1.).

The alternating two-step stroke is used on flat areas and gentle slopes (up to 2 °), and with very good sliding, also on slopes of medium steepness (up to 5 °).

Rice. 1. Phase composition and boundary postures when moving in an alternating two-step move.

2.3 Alternate one-step stroke

When performing a one-step move for one push with the foot, repulsion occurs with two sticks.

This move is used on flat areas, on gentle slopes and on slopes with satisfactory sliding. Due to the repulsion with sticks, the center of mass of the body is accelerated in the second phase of movement. In this method, a greater movement per cycle (about 7 m) is combined with a low step rate (about 0.75 1/s).

Table 1 Phase composition of a simultaneous one-step stroke (according to V.N. Manzhosov, V.P. Markin, 1980)

	Phase name	Boundary moments (beginning of phase)
	free sliding	Ski off the snow
	Sliding with repulsion with two sticks	Putting sticks in the snow
	Sliding with sticks	End of repulsion with sticks
	Sitting Sliding	Straightening of the supporting leg in the knee joint
	Squat lunge	Ski stop
	Repulsion with straightening of the supporting leg	The beginning of the extension of the supporting leg in the knee joint

2.4 Simultaneous stepless run

Simultaneous stepless running is used on flat areas with excellent glide and good glide on slopes.

In this case, the athlete glides while standing on two skis, pushing off simultaneously with both sticks.

There are two phases in the cycle:

Phase I A - free gliding on two skis.

At the moment the poles leave the snow, the arms and poles are extended in a straight line, the torso is tilted forward to a horizontal position, the legs are slightly bent in knee joints, deflected back.

The arms are raised forward with the hands not higher than the shoulder joints, the rings of sticks behind the hands. With the movement of the torso, the sticks are stuck into the snow.

Phase II A - simultaneous repulsion with sticks.

For simultaneous repulsion with sticks, it is characteristic that the hands in the wrist joints are slightly bent, the elbow joints are slightly bent, the shoulders are somewhat retracted to the sides in shoulder joints, the pelvis is brought forward with a decrease in its inclination, the back is slightly bent.

In no case is it unacceptable to bend the legs at the knee joints during repulsion (“squatting”).

The speed can reach 7-9 m/sec.

2.5 Skating

Skating methods of transportation have been widely used since 1981, when the Finnish skier Siitonen, who was then already over 40, used it for the first time in competitions (in a 55 km race) and won. These moves, in comparison with the classical ones, have an advantage in speed and economy. The advantage of skating over classic speeds reaches 15-20%. In skating methods, repulsion is carried out sliding ski, and the coefficient of adhesion of the ski to the snow practically does not play a role. The most common variants of skating include: simultaneous semi-skating, skating simultaneous two-step, skating simultaneous one-step, skating alternate. A schematic representation of the listed methods of movement is shown in fig. 2. When good conditions sliding on the plain when moving simultaneously on the floor skating the step length for men is 6.5-7.5 m, and for women - 5.5-6.7 m. when moving in a skating alternating course, the stride length is 4-5 m, and on the rise of 10 ° 2.7-3.2 m.

Rice. 2. Schematic representation of various skating ways of skiing (top view):

A - semi-ridged simultaneous move; B - skating simultaneous two-step move; B - skating simultaneous one-step move; G - skating alternating course. Conventions: dotted line - curve of displacement of the common center of mass; → - direction of movement.

Skating technique has changed significantly since Olympic Games 1994 in Lilehammer. The effectiveness of Alsgård's technique in the 30 km race forced a change in the view of training the best skiers in the world. The technique of skating has changed continuously since then. Today, the best skiers flex their ankles. Due to this: firstly, most of the body weight and natural inertia is transferred to the sticks for a stronger push with the sticks. And secondly, ankle flexion also shifts the weight of the entire body forward, maintaining the body's naturally generated momentum.

If the athlete shifts the weight into the position that is most effective, then it is not necessary to work too hard to maintain the movement. And if in an effective position the athlete makes as much effort as in a less effective one, then he moves much faster.

The best skiers found that the position of the hips is the most important element of correct technique. But in order to keep the center of gravity of the body in an optimal position, the body as a whole must be in front of the ankle joints. In this case, poles must be used to "catch" the skier. How more weight the athlete can move forward and catch comfortably on the poles, the more dynamic the extension of the poles becomes and the greater the contribution to the movement of the upper body becomes. However, to push with sticks in this style, you need well-trained muscles. shoulder girdle And abdominals. For this technique, the length of the sticks is very important, if the sticks are too long, it is very difficult to reach the desired position.

2.6 Optimal skiing modes

Under the optimal modes in cross-country skiing, we understand the optimal way of movement, the optimal layout of the distance speed and the optimal combination of length and frequency of steps.

Since 1924, certain ideas have developed about rational ways of moving on slopes, flat sections of the route and ascents, which are presented in Table. 2.

Table 2 Rational (+) and irrational (-) ways of skiing with different steepness of the track

	Steepness of the route, deg.
Simultaneous stepless running
Simultaneous one-step move
Skate simultaneous one-step move
Simultaneous semi-skating
Alternate two-step stroke
Skate simultaneous two-step move
Skate variable course
Sliding step up

Even more than running, skiing requires energy savings, since the skier performs muscle work for several tens of minutes or even several hours in a row.

Therefore, age standards for the most economical combination of length and frequency of steps were found for skiing (Fig. 4).

Rice. 4. Age-related changes in the optimal (most economical) values ​​of speed, length and frequency of steps when skiing in an alternating two-step course; vertical segments - confidence intervals in which 95% of all cases lie

With a decrease in the physical performance of a person, as well as with the complication of skiing conditions (increasing the steepness of the slope, the coefficient of sliding friction, etc.), the optimal speed and optimal stride length decrease, and the optimal pace increases.

Results of the analysis of the material of the chapter:

Ski moves are divided into: alternating moves and simultaneous moves. According to the number of sliding steps in the cycle of movement, ski runs are divided into stepless, one-step, two-step, four-step.

The technique of movements in classic and skating skiing is distinguished by the mechanism for performing repulsion with the foot. In classical moves, repulsion is carried out at the moment of a short stop of the ski; in skating moves, repulsion is performed from a movable support (ski).

3. Tactical training of ski racers

3.1 Types of athlete training

To improve an athlete, four types of training are necessary: ​​physical, technical, tactical and psychological. Each of these types, in turn, has two varieties: general and special training.

3.2 Physical fitness

Physical training is the basis of sports training. It is a purposeful process of building strength, endurance, flexibility, agility and speed abilities athlete.

The general physical training of an athlete is aimed at the versatile development of physical qualities. This type of training is especially important in the early stages, as it can significantly increase the overall level of the body's functional capabilities.

Special physical training is aimed at developing physical abilities that meet the specifics of the chosen sport.

Development of physical qualities

Physical training is aimed at developing the physical qualities of an athlete: strength, endurance, flexibility, speed and agility. Without the development of these qualities, it is impossible to solve the problems of technical and tactical training.

Strength Development Methods

The main means of developing strength abilities are strength exercises. The methodology for developing strength abilities includes two areas:

First direction. "extensive" methods - the use of non-limiting weights with a limiting number of repetitions. These methods are used when it is necessary: ​​to increase the physiological diameter of the muscles; functionally prepare the athlete's body for subsequent power loads increased intensity; ensure the development of strength endurance, 5-15 repetitions in one series, with a weight of 60-80% in relation to the maximum for this athlete.

Second direction. "intensive" methods - the use of limiting and near-limiting weights. A single exercise with a weight of 80-100% in relation to the maximum for this athlete.

Development of endurance

With the development of general endurance, methods aimed at increasing the aerobic capacity of the body are widely used. These include methods of long-term continuous exercise with a uniform and variable load.

Also, for the development of special endurance, methods are used that partially simulate competitive loads. In this group of methods, two methodological approaches can be distinguished:

Using the effect of the summation of individual loads, each of which is less than the competitive one, but in its sum, the total load exceeds the competitive one.

Performance of loads longer than competitive.

Competitions themselves are the most important method of endurance development. Sufficiently great attention in the preparation of an athlete should be given to the development of strength endurance. The method of development of strength endurance is reduced to an increase in the amount of work. To check the level of development of general endurance, 3000-5000 m running, 5-10 km skiing are most often used.

Development of speed abilities

The main means of developing speed are exercises performed at maximum or near-limit speed. For this, a number of methodological approaches are used:

Relief external conditions doing the exercise.

The effect of "accelerating consequences". It is noticed that after performing an action with weights, the same action without weights is performed at an increased speed.

Creating a visual landmark on the route allows you to significantly increase the speed of the athlete. This effect is used for example in pair races, in races for the leader.

The effect of "acceleration". For this, pre-launch acceleration or running at top speed on the move, running downhill is used.

Speed ​​exercises make high demands on the athlete's body and lead to rapid fatigue. And when signs of fatigue appear in an athlete, the ability to form speed qualities sharply decreases. But with the development of speed endurance, it is required to perform high-speed loads against the background of fatigue.

Assessment of the level of development of speed abilities should be carried out in a competitive form, in an atmosphere of fierce rivalry.

3.3 Technical preparation

Technical training is aimed at developing the skier's motor skills. Repeated repetition of the same movements leads to the formation of stable motor stereotypes.

General technical training involves the use of related sports to expand the stock of technical skills of an athlete.

Special technical training It is aimed at the formation of motor skills specific for this sport, at the development of the individual characteristics of the athlete's technique.

There are several stages in the formation of a new motor skill:

learning technical reception in parts,

Performing the entire reception, but under simplified conditions,

Consolidation or stabilization of a skill.

This is achieved by repeated repetition of the exercise in various ways,

Performing a reception in real and complicated conditions (for example, in bad weather conditions, in a state of fatigue),

The final formation of the skill occurs after fixing this motor action in competitive conditions.

3.4 Tactical training

sports tactics is the art of leading wrestling. Improving the tactical skills of an athlete is carried out through the development of his tactical thinking.

To do this, the coach can use the analysis and analysis of the athlete's activity: individual training sessions and their cycles, participation in competitions. It is necessary to involve an athlete in the planning of the training process, the development of weekly, monthly, annual and multi-year training cycles.

Improving tactical skills is largely due to the technical preparedness of the athlete. No matter how clearly an athlete develops a tactical plan of action, it will not be implemented without possessing the appropriate technical skills, without the corresponding development of physical and mental qualities.

3.5 Psychological preparation

There are three types psychological preparation: general training, special training for the competition and training to perform a specific motor action.

General psychological preparation is provided mainly through the implementation of a sports regimen (regular training, dietary restrictions and rest), as well as through the implementation of increased mental stress, which is a mandatory attribute of any sport.

Special psychological preparation for competitions is aimed at creating a state of “combat readiness” for an athlete by a certain date (before the start).

Volitional training occupies a special place in the psychological preparation of an athlete. It is aimed at developing in an athlete such volitional qualities as: determination, courage, the will to win, patience, perseverance, etc. Volitional training is associated with overcoming difficulties. The formation of volitional qualities depends on what difficulties the athlete overcomes in his activity.

3.6 Separate training session and principles of its construction

The training session is built according to certain rules. Regardless of the duration and focus, three parts are distinguished in the training: preparatory, main and final.

Preparatory part- it's a workout. Its tasks are: preparing the athlete's body for the load, warming up the muscles and ligaments, bringing to a higher level of functioning of the cardiovascular and respiratory systems, activation nervous system. In terms of time, the warm-up takes 15-25% of the duration of the entire workout.

When conducting a warm-up, you should follow several rules:

The warm-up begins with walking and light running, until sweat appears (it indicates the activation of the cardiovascular system and energy metabolism),

Initially being worked out top part body, then the torso is warmed up and then the lower belt and legs,

The sequence of movements performed is as follows: first, rotational movements are performed, then "stretching" movements, jerking exercises, and at the end - strength exercises,

The warm-up begins with low-intensity exercises and by the end of the warm-up, the intensity of the load is brought to a maximum,

First, loads of a general physical orientation are performed, then a special orientation.

The tasks of the main part of the training are to increase the fitness of the body, the formation of physical qualities (strength, endurance, agility, speed, flexibility) and the improvement of technical and tactical abilities. In terms of time, the main part takes 60-80% of the duration of the workout.

The tasks of the final part of the training is to relieve the physical and psychological tension that arose during the training. In terms of time, this part takes 2-5% of the duration of the workout.

3.7 Patterns of construction of the training process

Principles of building the training process

Training should be aimed at maximum performance and developed individually for each athlete.

General and special training should be built as a whole. At some stages of an athlete's improvement, general training, on others - special. But both of these types of training should be interconnected, complementing each other.

The training process must be continuous. Continuity is ensured by the interconnectedness of all training cycles (micro-, meso- and macrocycles) in a long-term training process.

Loads in sports training should increase gradually. It has to do with the physiology of the human body. At the same time, the entire training process should be aimed at fulfilling the maximum training loads, since it is the loads close to the limit that lead to an increase in the athlete's functional capabilities.

The structure of small training cycles

Separate training sessions are completed in weekly cycles - microcycles. There are several options for building a weekly cycle, but the most qualified athletes train in the regime: six training days and one day of rest, in which, as a rule, a bath is held. During the pre-competitive training camp, the training cycle is built even tougher: six training days a week, two workouts a day.

Let us consider two classical variants of constructing microcycles.

In the first variant, each subsequent training session enters the phase of complete recovery and over-recovery of the athlete's performance after the load received. The number of sessions in the microcycle, their intensity and the intervals between them depend on a number of specific circumstances, in particular: on the level of fitness and qualifications of athletes; periods and stages of training. Often, after a day of rest, the fitness of athletes decreases somewhat.

In the second option, each subsequent lesson is carried out against the background of under-recovery of working capacity. By the end of the microcycle, fatigue accumulates in the athlete's body and a powerful stimulus is created for recovery and over-recovery during rest. Each new microcycle should begin against the backdrop of overrecovery from the previous microcycle. This variant of the construction of microcycles is characterized by increased density.

Of course, not all activities in the microcycle are equal. Allocate the main (shock) training sessions and auxiliary. One workout can be aimed at developing strength, the other - speed qualities. One for the development of aerobic capacity, the other for anaerobic capacity.

Rules for building a year-round cycle

1. The faster a sports form is gained, the faster it is lost. Conversely, the longer the preparatory period, the longer the athlete can maintain peak form.

2. The greater the volume of loads performed by an athlete in the preparatory period of the year-round cycle, the greater the volume of competitive loads he will be able to withstand.

3. When planning loads in a year-round cycle, a certain sequence should be followed. At the beginning of the preparatory period, the volume of general physical loads (GPP) increases, then special (SPP), then the volume of technical training, tactical and psychological, increases. At the beginning of the year-round cycle, the volumes of loads increase, which reach their peak in the second half of the preparatory period. Having reached the peak of the volumes of the load, one should begin to bring the intensity of the training loads to the peak.

4. If an athlete has reached the peak of his form and, having passed the stabilization phase, he began to lose, then do not try to keep it by force. The best option- give the "form" the opportunity to be partially lost, and then, having created a kind of recovery effect, again go to the phase of acquiring form, increasing the training loads and their intensity.

5. If in the previous season an athlete did not reach the peak of his form (due to an injury or a missed season), then in the new season he will need to perform a much larger amount of training loads to achieve this state.

4. Exercises for mastering skating

ski runs

These exercises are used to master both common for all skating moves and motor actions specific to each move. They are performed mainly in full coordination of movements and are controlled by:

Pushing off with the foot to the side with a sliding stop with the tip of the ski retracted to the side is a key distinguishing element of any skating;

When placed on a support, sliding on the entire sliding surface a flat ski until the end of the repulsion with another ski, edged inward (this requirement is mandatory for all skating);

The torso must "overtake" (be in front of) the foot of the skating leg, timely and complete movement of the center of gravity of the masses forward over the center of the area of ​​​​support on the forefoot is the criterion for the effectiveness of all skating methods;

The greatest coincidence of the direction of movement of the center of gravity of the masses with the direction of movement of the ski (roller ski) after placing it on a support, which is especially important in connection with transverse movements in all skating moves; the smaller they are (with a smaller turn of the ski to the side), the greater the coincidence can be achieved, thereby increasing the length of the cycle and, consequently, the speed;

Some displacement of the body mass to the heel of the ski to apply the component of force at right angles to the direction of movement of the ski - such a direction of effort is a necessary condition for effective repulsion by the foot;

The inadmissibility of vertical oscillations of the center of gravity of the masses.

Taking into account the specifics of a particular skating course, they solve characteristic motor tasks:

1) in the course without repulsion by hands:

The stroke cycle contains two skating steps that are equivalent in all respects;

Throughout the entire stroke cycle, in order to increase the duration of the active repulsion with the legs, a lower landing is maintained compared to other skating moves;

For greater stability and to reduce the resistance of the oncoming air flow increased at high speed, a constant torso tilt is maintained at an angle of about 40 °.

In all varieties of the course, the sticks are held on weight in a close to horizontal position and always with rings towards themselves.

2) in a semi-ridge course:

The stroke cycle is one skating step and one simultaneous hand push;

Isolation of right-handed and left-sided varieties of the move along the corresponding push leg;

Unequal load on the right and left leg in the stroke cycle;

Prolonged repulsion with the same leg and prolonged retention of body weight mainly on the other (supporting) leg;

Accompanying each push with the foot by simultaneous repulsion with the hands;

Before changing the push leg? continuous sliding of the same ski (supporting leg) along the track, and the second (jumping leg) at an angle to the direction of movement;

In the kick-off mechanism, flexion is necessary first and only after that extension of the push leg;

Increasing the power of repulsion with the hands due to the active and gradually increasing inclination of the torso during the entire push;

Squatting on the supporting leg sliding along the track at the moment of almost simultaneous end of repulsion with arms and legs;

Smooth straightening of the supporting leg and torso after the end of the jerky movements;

Equivalent use of right-handed and left-handed types of movement for harmonious loading of both legs.

3) in a simultaneous two-step course:

Performing two skating steps and one simultaneous hand push in the stroke cycle;

The location of both skis (roller skis) during all motor actions at an angle to the direction of movement;

Visually, at the first step, the removal of folders with a swing motion forward (rings towards you), at the second step - a simultaneous push by them;

The division of the course into right-handed and left-handed along the leg of the same name, located in front at the time of placing the sticks on the support;

Perfect possession and equal use of both options;

Mastering a flat type of move with a later start of a simultaneous push with the hands - only at the second skating step;

In all variants of the move, the complete transfer of body weight from one leg to another in each skating step.

4) in a simultaneous one-step move:

Performing a simultaneous swing and hand push for each skating step;

Possession of timely, balanced and alternate loading of both legs;

Smooth execution of all preparatory movements for repulsion with arms and legs;

Squatting on the push leg before the start of repulsion and then extension during the push in the hip, knee and ankle joints;

Almost complete coincidence of the moments of repulsion with hands and feet (recall that in simultaneous classical moves these pushing actions are performed sequentially);

Lower frequency of movements compared to other skating moves.

5) alternating two-step course:

Among skating moves, the closest approximation of the structure of movements of arms and legs to natural motor actions, as in normal walking, as well as to move in a similar classical move;

In the stroke cycle there are two skating steps and two alternating push-offs with the hands;

the use of the stroke is justified mainly on steep ascents, especially in poor sliding conditions and with increasing fatigue - in these external conditions, in the motor structure of the stroke, as a rule, there is no free single-support sliding, double support on sticks and double-support sliding appear;

In relation to other skating moves, it is possible to achieve the highest frequency of movements.

These tools provide a holistic mastery of numerous varieties of changing skating moves. As in the classical style, during the transition, attention is paid to the number of intermediate steps (the fewer of them, the faster the transition), as well as to the position of the hands at the time of the transition in relation to the body, which is specific only for skating moves:

1) the transition from simultaneous one-step and semi-skate to simultaneous two-step does not require intermediate steps, and it begins after the end of the hand push, performing a hand swing at the first step, and a push at the second, which constitutes a two-step cycle.

2) for the reverse transition from a simultaneous two-step to other simultaneous moves, after finishing the push with the hands, take one intermediate skating step to bring the hands forward. From this starting position you can go either one-step or semi-skating (for semi-skating you need a ski track under the ski of the supporting leg).

3) when changing the variant of the simultaneous two-step move (right-handed, left-handed), an intermediate step is used either for pushing and swinging the arms (faster change), or for holding the sticks over the support behind the body, or for holding them on weight in front. And when switching to a flat version of this move, attention is focused on the later start of repulsion with the hands (only at the second step in the move cycle).

4) the transition from any simultaneous move to an alternating one begins most often after the end of the push with the hands, during the intermediate step one hand lingers behind (opposite to the jogging leg), and the second is swung forward. You can also make a transition from the position of the hand in front (before placing them on the support), then for an intermediate step one hand remains in front (a stick in weight), and the second is done with a push, while also respecting the heterogeneity with the push leg.

5) when switching from alternating to simultaneous during intermediate steps, the hands are connected either in front or behind for subsequent simultaneous push and swing movements by them.

6) they switch to skating without pushing with their hands when a high speed is reached after simultaneous moves. Start the transition from the position of the end of the repulsion with the hands without intermediate steps. For the reverse transition, most often, one intermediate step is performed, during which the hands take a position characteristic of the start of simultaneous motor actions in the chosen move with repulsion by the hands.

Errors when changing skating moves are mainly associated with the lack of coordination, sequence and sequence of swing and jerk movements with legs and arms; with a violation of timeliness in holding the arm (arms) in front or behind the body during an intermediate step; with the transition to a semi-skate without a ski track, in which the supporting leg should be placed when performing an intermediate step; with the transition to motor actions with the same hand and foot in an alternating course; with sluggish, too long execution of the intermediate step and excessive slowing down of the transition.

In preparation young skiers- racers for learning and improving the technique of ways of movement and for the development of physical qualities, the same means (exercises) are mainly used as in the preparation of adult skiers. The main difference lies in the amount of application of certain exercises. For example, teenage beginners use a wide range of general developmental exercises and less exercise on the development of special qualities; gradually (with age and increasing level of preparedness) this ratio changes. The dosage of the exercises used depends on the age, the level of development of certain qualities of general fitness and the stage of long-term training (tasks). When planning the use of exercises in adolescence, the principles of accessibility, systematicity, gradualness, etc., should be taken into account.

Results of the analysis of the material of the chapter:

To improve an athlete, four types of training are necessary: ​​physical, technical, tactical and psychological. Each session should include a warm-up, a general part, and a cool-down. Several activities are combined into a microcycle, microcycles into mesocycles, and the last into macrocycles.

Conclusion

Purposeful and systematic use of various means and methods of training leads to positive changes in the body of a skier-racer, which determine the level of his preparedness. Sports preparedness is characterized by a whole range of changes that occur under the influence of various kinds skier-racer training: technical, physical, tactical, etc. Under the influence of loads, the fitness of individual organs and systems increases, the level of development of physical and volitional qualities increases, etc.

Athlete tactics is the art of running a competition with an opponent. In skiing, in some cases, an athlete does not fight a specific opponent, but sets a goal - to achieve the highest possible result (at a given level of fitness). Winning the competition or achieving the highest possible result, all other things being equal, largely depends on the level of tactical skill of the skier. Having mastered the tactics of conducting a competition, an athlete can better use his technical capabilities, physical fitness, volitional qualities, all his knowledge and experience to defeat the enemy or to achieve maximum results.

The tactical skill of a skier is based on a large stock of knowledge, skills and abilities, as well as his physical, technical, moral and volitional preparedness, which allows you to accurately fulfill the plan, take correct solution to achieve victory or a high score.

Mastering the methods of movement and applying them, depending on external conditions and individual characteristics, are of the greatest importance in the tactical training of a cross-country skier.

The second important point in tactical training is the ability to correctly distribute forces over a distance. From practice it is known that the uniform passage of the track is most appropriate for achieving high results in cross-country skiing.

During training sessions, it is necessary to conduct tactical exercises, where skiers master the techniques of fighting with an opponent in line of sight (start in one or neighboring pair, general start), as well as with opponents starting much earlier or later. In such cases, they are guided by the information of the coach about the time of passage of individual segments of the distance.

An indispensable condition for the growth of tactical skills is the analysis of past competitions. It is necessary to evaluate the effectiveness of the tactics used and draw conclusions for the future.

Conclusions:

1. In the course of the work, the main aspects in the preparation of a ski racer were considered;

2. Studied ways of skiing;

3. The methodology for constructing a training session, micro-, meso- and macrocycles is considered, methods for constructing the training process are developed.

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Aituarov M.Z. Technical and tactical training of a ski racer. Publishing Center "ZKGA", Karasha, 12, Uralsk. Conditions.print.l. 2.3. Circulation 50 copies. Order No. 167

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. Mandatory integral part of any training method are rest intervals. 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 medium intensity large quantity 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 rest between intensive and volumetric loads in separate 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 top 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 quality. 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, age and readiness of 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 high level 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 in limited quantity. 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 on various stages and during 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. To the complex control exercises various tests are included, 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 to assess the level of fitness young cross-country skiers you can use the following set of exercises (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 tasks control training can be held 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 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.

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The training process of cross-country skiers at the winter stage of the preparatory period

Introduction

Skiing is one of the most popular sports cultivated in Russian Federation. This is a sport in which athletes need to overcome the competitive distance on skis as quickly as possible. The training process of cross-country skiers has been carried out over the years with variation physical activity at various training periods. In this course work, we will consider the winter stage of the preparatory period.

Relevance: at present, the competitive period for cross-country skiers begins in mid-November and lasts until mid-April. In this regard, most athletes show unstable results during the competitive season, preferring to prepare for individual starts. Since the winter stage of the preparatory period begins in early November, the period of time before the first competition remains short, which is not enough for a systematic increase in physical activity and full adaptation to skiing after the autumn stage of the preparatory period.

Hypothesis: we assume that the early start of the winter stage of the preparatory period contributes to an earlier set of sports form and a longer retention of it by ski racers and, accordingly, best results in competition at the beginning and more stable during the competition period.

Goal of the work: Identification of the most effective method of physical training at the winter stage of the preparatory period.

Tasks:

1. Consider the periods of preparation of ski racers in the annual cycle, determine the significance of the winter stage of the preparatory period in it. To study the methods of physical training of cross-country skiers.

2. To study and compare the proposed methods of training cross-country skiers at the winter stage of the preparatory period.

An object: The training process of cross-country skiers at the winter stage of the preparatory period.

Item: Methods of physical training of cross-country skiers.

Research methods:

1. Analysis of scientific and methodological literature.

2. Analysis of documentary sources.

3. Poll.

4. Statistical analysis.

Chapter I. Periods and Methods of Preparation

1.1 Preparation periods

1.1.1 Preparation period

This period of training is the most important in the preparation of the ski 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 attributable to the development of physical qualities, increasing functional fitness, improving the technique of skiing. All this is done in the preparatory period. In addition, much attention is paid to the development of strong-willed qualities, the study of the theory of skiing, etc. The preparatory period in the training of a cross-country skier is divided into three stages.

1st stage- spring-summer (in accordance with the tasks of training, it is also called general preparatory). It starts from May 1, and for qualified skiers it usually lasts until July 31. 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. 2nd stage- summer-autumn (stage of preliminary special training). It starts on August 1 and continues until the start of ski training (until 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 (on next step 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 volume 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. Such an increase can sometimes reach near-limit values, which is acceptable only on the basis of a high level of RPP. Although the amount of physical fitness means at this stage is gradually decreasing, the task of maintaining the achieved level of basic physical qualities (by means of physical fitness) must be completely solved and a decrease in the achieved level is unacceptable. At the same time, the volume of SFP funds is significantly increasing.

At the first two stages of the preparatory period, skiers take part in competitions in a set of control exercises, to assess the level of physical fitness, as well as in special preparedness. Usually the level of development of special qualities is determined by the results of competitions in roller skiing, in cross-country running, in mixed movement (running + imitation of an alternating two-step move to climbs) - all this is carried out at various standard distances. In addition, the level of development of special qualities is assessed by the results of imitation in lifts (on segments).

3rd stage- winter (basic special training). It starts from the moment of skiing (with snowfall) and continues until the start of the main competitions. Depending on the climatic conditions (the time of the establishment of snow cover in a given area) and the qualifications of skiers (the strongest skiers go to the first snow in the northern and eastern regions), the timing of the beginning of the winter stage is different. In the middle lane, it usually begins in the third decade of November or a little later. The winter stage usually ends in late December - early January with the start of the main competitions of the season. In many ways, the timing depends on the calendar of competitions and the qualifications of the skiers. 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 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. In the course of classes, a basis is created for further increasing the intensity of the load and achieving a sports form. At the same time, the tasks of training (teenagers, youths and novice skiers) and improving the technique of skiing (for the strongest athletes) are being solved. During the snowless period, despite the use of special training equipment, skiers, even those who are well versed in the technique of skiing, partially lose their skills, lose their fine coordination sensations, the “feeling” of skis and snow. Therefore, in the first long training sessions, a significant part of the time is devoted to learning and improving technology (depending on age and qualifications).

In the future, due to an increase in the load aimed at developing speed endurance, the total volume of the load decreases (but remains quite high), and the intensity of training increases. At this stage, other special qualities develop in parallel - speed and strength. In addition to ski training, physical fitness classes are held. Their main task is to maintain the achieved level of physical fitness. Changing the volume, intensity of special training, as well as maintaining the level of physical fitness is closely related to the age, fitness and individual characteristics of skiers. Prolonged, high-intensity training over a range of activities, without pre-training, and inappropriate for the age of the skiers, can lead to overworking skiers and, in the long run, to overwork. Training at this stage should be structured in such a way that the skiers are in good shape by the end of the stage. At the winter stage of the preparatory period, skiers compete 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. In them, skiers perform in the course of systematic preparation for the competitive period, i.e. no changes in the volume, intensity or cyclicity of the load specifically for specific competitions of this stage are made.

The intensity at this stage is generally significant, but by the end of the preparatory period it should not reach the limit characteristic of the competitive period.

1.1.2 Competitive period

It lasts approximately from December 1 to April 15 and has the main goal of achieving the highest sports form and its implementation. At this time, there are a number of main competitions of the season in which the skier must show the highest results. In the preparation of a skier in the competitive period, the following most important tasks are set: further development of special physical and moral-volitional qualities; maintaining the OFP at the achieved level; stabilization of skills in the technique of skiing; mastering tactics and gaining competitive experience. Preparation in the competitive period is based on the alternation of weekly training cycles with competitive ones. When building a training cycle, the volume and intensity of the load increase. The competitive cycle (ending with the start at different distances) provides for the stabilization or some decrease in the volume of the load (depending on the goals and scale of the competition) with an increase in its intensity. In general, in connection with participation in competitions, the training load, both in terms of volume and intensity, undergoes significant undulating changes. If starts at different distances are held every week, then the competitive weekly cycle, as a rule, remains constant in terms of the methods used and the focus of the training load, although its volume and intensity may vary depending on the degree of fatigue from previous competitions and the length of the upcoming distance.

Sometimes in the calendar plan there are no equal intervals between a number of competitions. In addition, at individual starts, the skier does not set a goal - to show the highest result, therefore, the athlete has to difficult task- to plan your training in such a way that, against the general background of the sports form, achieve its highest rise precisely on the days of the main competitions. Sometimes between important competitions it is important to ensure recovery and then achieve a new rise in sports form. Such undulating alternations of ups and downs in the development of sports form make it possible to show high results in all important long-term competitions. winter season. Essentially, the athlete must be in shape for 3.5 months. It is important that the process of maintaining a sports form and its highest ascents be controlled, which is ensured by the thoughtful, painstaking joint work of the student and the coach. A good knowledge of one's abilities and peculiarities in preparation will provide the skier with high and stable results, both throughout the season and for a number of years.

The coach must constantly study the individual characteristics of his students, their capabilities and shortcomings (for example, in the lag in the development of any physical quality). In addition, it is necessary to know the conditions of work, study, life, the psychological climate in the family, relationships in the classroom, the group of youth sports schools, etc. The study of all this is important not only at the beginning of classes with schoolchildren newly enrolled in the section, but also throughout the entire long-term preparation, as young skiers develop and grow up, their characters and functionality change, etc.

1.1.3 Transition period

It lasts up to one month and aims to bring skiers out of the state of sports form and bring them to a new annual training cycle well rested and retaining the achieved level of development of physical qualities. During this period, it is important to ensure active rest and recovery after winter competitions. Depending on the age and preparedness of skiers, the number and intensity of competitions, not only the volume and intensity of the exercises used change, but also the direction of the entire transition period. After a tense and long competitive period, the strongest skiers plan to significantly reduce the load - athletes should have a good rest. If the skiers in the competition period did not have a large number competitions and they were not tense, the transition period is significantly reduced or may even be canceled. Skiers continue training, increasing the load in the preparatory period. During this period, the main attention is paid to maintaining the achieved level of general physical education and partially special training. Such periodization is used when planning the training of cross-country skiers of various qualifications. The timing of the stages, their duration are not a dogma. They can change based on the specific external conditions of the competition calendar and the characteristics of the athlete's training.

Other options for periodization are also possible, which are primarily related to climatic conditions. In the northern and eastern regions of the country, where there is a long winter and low temperatures, it is very difficult to carry out full-fledged training. In such areas, a different periodization option is used: the competitive period is divided into two stages at the beginning of winter, when the frosts are still small, and at the end, when they weaken and the snow cover lasts for a long time. Between these two competitive stages, classes are held according to the program of the preparatory period. In the preparatory period (summer) and transitional period (spring), the same tasks are solved as in the main periodization variant, however, their terms, taking into account the long snow time and the extended competitive period, change in the direction of reduction.

All periods and stages are closely interconnected and in terms of content, nature and wave-like changes in the volume and intensity of the load gradually pass one into another. Therefore, the exact timing of the transition from stage to stage and from period to period is somewhat arbitrary.

1.2 Training planning

1 . 2 .1 Planning training cycles. goal setting

Based on a thorough study of the students, the coach sets the goals of training and the timing of their achievement. For example, what sports category cross-country skiing must be completed by the student this year and in subsequent years. When setting a goal, the most important requirement is its reality. A student with systematic studies must necessarily reach real indicators.

Having determined specific goals for each stage of training, the coach develops the tasks of training, education and increasing the functionality for each skier. Then the magnitude of the loads is determined, the means, methods are selected, the training cycle is established.

The magnitude of the load depends primarily on the age and level of preparedness of the ski racers. When establishing the load in each lesson, at each stage and period of training, 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.

1. 2 .2 Training planning by training periods and micro cycles

The load in the training of a cross-country skier during the annual cycle, depending on the specific tasks of a particular lesson, weekly and monthly cycles, is constantly changing. Wavy change in load is one of the main patterns 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 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 change: a) in microcycles - small waves lasting up to 7 (rarely more) days; b) in the monthly cycle (or stage) of training - medium waves, reflecting changes in load in 3-6 small waves; c) during training periods - large waves, including load changes in medium waves. One of critical tasks planning is to establish correspondence between the dynamics of the load in micro- and monthly cycles, as well as in individual stages of preparation. 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.

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 following patterns of combination of loads in microcycles. It is not recommended to include exercises to develop strength and endurance in one training session. When combining the development of speed with other qualities in one lesson, exercises for the development of speed should always be planned at the beginning or precede exercises for the development of other qualities (strength or endurance). In the weekly cycle, classes with the main task of developing speed are planned after a day of rest against the background of recovery and precede the development of speed or general endurance. The development of endurance can be planned at the end of the microcycle, and sometimes against the background of underrecovery. In a separate training session, training and improvement of technique are always carried out at the beginning of the session, after the warm-up, and in the microcycle - at the first session. Sometimes the improvement of technique is deliberately planned for the end of the lesson in order to consolidate skills in difficult conditions, against the background of fatigue. Depending on the tasks set, the content of microcycles changes significantly. Depending on the direction of training, there are variants of microcycles that are used in the construction of the training process at various stages and periods of year-round training. It is possible to single out training (developing) competitive, supporting, bringing, recovery and other microcycles, which, in turn, have varieties depending on the volume and intensity of the load and the nature of their change, taking into account the level and rate of increase in fitness. The coach, using certain variants of microcycles, can actively manage the training process, leading the skier to the most important competitions in the highest sports form. When planning the load in microcycles, at the beginning of the cycle, more intense, but with a smaller volume of training for the development of speed and speed-strength qualities are carried out. At the end of the cycle, on the contrary, there are voluminous, but with less intensity training with the task of developing endurance.

Thus, when planning the load in microcycles, the intensity wave precedes the volume wave. In average (monthly) cycles, usually within 2-3 weeks, a gradual increase in volume is observed, followed by its weekly stabilization or even decrease; wave intensity at this time, as a rule, rises. In large cycles, for example, in the first two stages of the preparatory period, while maintaining fluctuations in volume and intensity in micro- and monthly cycles, there is a general tendency for a larger increase in volume compared to an increase in intensity. In the competitive period, on the contrary, there is a gradual decrease in volume with a significant increase in intensity.

Graph 1. The volume of physical activity in the annual cycle (in kilometers).

When planning activities on the snow (3rd stage of the preparatory period and the competition period), it is necessary to take into account the following general patterns in the distribution of volume and intensity. The total mileage of skiing in the first month reaches a limit and gradually decreases towards the end of the season. In fact, the largest volume falls on the two initial weekly cycles, the so-called half-stage of rolling in, when uniform long training sessions are carried out with the goal of developing endurance, recovery and improving technique. The volume of speed training work and intensity, on the contrary, increase and, having reached a maximum in early January, begin to decrease due to the achievement of sports form. The mileage of participation in competitions also increases from the beginning of the season until March. It especially increases from mid-January, which is in good agreement with the decrease in the volume of speed training work.

Assessing the ratio of volume and intensity in winter, it should be noted that the wave of load volume is replaced by an increase (wave) of intensity. This happens in large training cycles. Compliance with these patterns allows you to plan the load correctly and contributes to the achievement and maintenance of a high level of fitness throughout the entire competitive period.

When planning the load for the time of rolling in, it is necessary to take into account the qualifications of the skier and the degree of his knowledge of the technique of skiing. For highly skilled skiers, it is less long. Sometimes 1.5 weeks (8-10 lessons) are enough to solve the problems of this half-stage and you can move on to systematic training to develop speed and speed endurance. Less qualified skiers, teenagers and young people have much more time for this - up to 2.5-3 weeks or more, which is dictated by the need to train, restore and improve the technique of skiing. It is not advisable to start speed training without mastering the technique of moves, as this will lead to the consolidation of existing and the emergence of new errors.

The second important planning document is the schedule for changing the volume and intensity of the training load for the entire annual training cycle. It is compiled on the basis calendar plan competitions and individual characteristics of the skier. The schedule provides for large, medium and small waves, changes in the volume and intensity of the load by periods and stages.

With the achievement of sports form (since January), it is recommended to regularly participate in competitions of various sizes. High-class athletes, as a rule, do not lack competition. Sometimes, with a very busy calendar, it is even advisable to skip one or two starts in order to avoid possible overwork of the central nervous system. skier racer training competitive

Of great importance for achieving high performance is the planning of the load directly in the last 2-3 weeks (especially in the last week) before important competitions. 12-15 days before the main start, if the athlete has not yet reached the highest form, the load in terms of volume and intensity reaches its maximum values. Latest workouts with a heavy load are held approximately 5-10 days before the start (this largely depends on the individual characteristics of the athlete). Then the volume of training decreases markedly (by 35-40%), and the intensity of training remains the same or even increases. The last days before the start are usually planned as follows. The day before the start, skiers are given a rest, and the day before, an easy speed training is held - a warm-up in the form of viewing the entire or part of the distance. Sometimes viewing the distance and speed training are carried out in 2 days, and on the eve of the start there is a speed light training - warm-up. There may be other options for leading skiers to upcoming competitions, depending on the individual characteristics of the athlete.

Concerning the question of the direct preparation of skiers for specific competitions, serious attention should be paid to conducting it in conditions as close as possible to those that the riders will meet in the upcoming starts. It is necessary, if possible, to simulate all the racing conditions - the terrain of the tracks (steepness, length, number of ascents and descents and their combination at a distance), the condition of the track (soft, hard, etc.), weather conditions (estimated temperature and humidity, wind and etc.), as well as the schedule by day and start time. With all this in mind, preparation should be carried out. At the same time, it is necessary to prepare skiers for possible surprises that are not typical for the place and time of the upcoming starts. Suppose long-term data indicate that there is a hard track at the competition site during these periods and fresh wet snow rarely falls (or vice versa). Therefore, in addition to model ones, it is sometimes necessary to train in directly opposite or some intermediate conditions. Even the strongest cross-country skiers, getting into an unfamiliar environment, can significantly worsen their results.

The most important role in managing the training of a cross-country skier is played by the constant balancing of the volume and intensity of loads with the condition and capabilities of the athlete in each individual lesson and over weekly cycles. During the entire training, the coach and the student must constantly compare the load performed (in all respects) with the training plan, actual changes in fitness, data from medical, pedagogical and scientific control, and make timely adjustments and additions to the weekly and monthly cycles. At the same time, the general orientation of training in the annual cycle must be maintained in such a way as to reach the peak of sports form for the main competitions of the season. In this regard, control and self-control, which are carried out in parallel by the coach and the skier, are of great importance in the training process.

1. 3 Basic m ski training methods

1. 3 .1 uniform method

It is characterized by long and continuous execution of the training load in cyclic exercises (running, roller skiing, 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 periods, 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 the study and initial improvement of the technique of skiing, in restoring motor skills partially lost in the snowless season, and also 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.

1. 3 .2 Variable method

It consists in a gradual change in intensity when 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). The variable method, due to its considerable versatility, is widely used by ski racers of any skill and age (novice youths and adult athletes of the highest ranks).

1. 3 .3 Repeat method

It consists in the repeated passage of specified segments with a set 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 to strong. 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 and 15 km and about half of 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. In this way, 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 under-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.

1. 3 .4 Interval method

It 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 is constant, but from training to training, it can vary 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 for through the application of other methods of alternating and repetitive. 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 some under-recovery. 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 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 bpm. As examples interval training can be given: 1) alternation of increased load (1.5-2 minutes) with a decrease in intensity (1-2 minutes); 2) increased intensity (4-5 min), decreased intensity (relative rest) (2-2.5 min). In the above variants, the indicated alternation is repeated many times while maintaining a constant rest interval. The number of repetitions depends on the objectives of the training, the age, fitness and qualifications of skiers, the period and stage of training.

There may be other options for training with the interval method. If, due to insufficient training, the skiers are not able to maintain the specified mode, then after several repetitions it is possible to lengthen the rest interval by about 2-2.5 times, and then switch back to the planned mode (combination of temporary periods of 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.

1. 3 .5 Competitive method

This is the conduct 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.

1. 3 .6 Reference method

It is used to test the preparedness of a 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 stages of periods. 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.

conclusions

1. At the winter stage of the preparatory period, the main tasks are solved - the development of special qualities (primarily endurance, 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.

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.

2. On the basis of the study, we can draw the following conclusion: more than effective methodology physical training is a technique proposed by Alexander Filipovich, according to which the first group trained. Athletes showed the greatest increase in sports results, more stable performances in competitions throughout the 2008-2009 season. This confirms our hypothesis that the early start of the winter stage of the preparatory period contributes to an earlier set of sports form and a longer retention of it by racing skiers.

Bibliography

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