Methodology for developing flexibility

In childhood and adolescence, greater flexibility is manifested in all joints and greater mobility of the joints. Therefore, one of the main sports pedagogical tasks of the teacher is systematic work to develop flexibility among those involved in the first years of classes.

Good flexibility contributes correct execution technical actions, and systematic exercises in performing technical techniques contribute to the specific improvement of flexibility.

The following are used to develop flexibility: special exercises and methodological techniques:

1. Exercises without objects with gradually increasing amplitude.

2. Stretching exercises; repeated springing movements (bending forward, to the side, bending and various squats).

3. Exercises that imitate taekwondo techniques with as much amplitude as possible.

4. Exercises using active and passive flexibility (with the help of apparatus, with the help of a partner, etc.).

Special exercises to develop flexibility must be included in preparatory part any taekwondo lesson, in morning exercises and other taekwondo activities.

Comprehensive technical-tactical, physical and psychological preparation in direct methodological connection with competitions at certain stages it becomes competitive preparation. It contributes to a better solution of problems of tactical and moral-volitional training of students.

Participation in competitions is an effective means of improving the sportsmanship of fighters. However, it must be remembered that frequent starts tire the nervous system, and the athlete loses the desire to compete. Therefore, competition preparation must be planned in the interests of everyone training process and is aimed at the main competition of the season.

When organizing a workout, you should keep in mind the effect of supercompensation during the recovery period after physical activity. On this basis, cycles of load and rest during the training period are built.

Methods for organizing such cycles during a training session include:

● strict rest intervals with light loads and short periods of rest with the expectation of under-recovery;

● relatively complete rest intervals, ensuring restoration of performance;

● extreme rest intervals designed to impose a load in the phase of overcompensation of functional qualities;

● a full rest interval designed to impose a load after the hypercompensation curve has decreased to the background level.

9.5. Special physical training in taekwondo

The physical fitness of a taekwondo player, as his qualifications and training grow, should become more and more specialized, so that, on the one hand, contributing to the most complete education of special physical qualities and skills, and on the other hand, complementing special training, ensuring the alignment of all aspects in the preparation and development of an athlete.

The level of physical fitness of a taekwondo player changes as his sports skills increase, therefore, the education of the athlete’s physical qualities must be carried out in accordance with the specific requirements of the sport.

Below we will consider the issues of improving functional qualities in the context of the tasks of taekwondo as a sport with high loads on the sensorimotor system. Therefore, the development of physical qualities should be aimed specifically at ensuring motor actions characteristic of taekwondo. Nevertheless, the methods of their development have their own specifics, and therefore terms relating to the principles and methods of improving physical qualities will be repeated.

9.5.1. Taekwondo special strength as speed force

The conditions and nature of the efforts developed during the fight are too diverse to allow us to talk about a single manifestation of strength in taekwondo.

The dynamic strength of a taekwondo practitioner is manifested in movement, that is, in the so-called dynamic mode. This is, for example, strength developed in strikes, defenses, movements, etc.

According to the nature of the effort, dynamic strength in taekwondo is divided into explosive, fast and slow.

Explosive force refers to the manifestation of force with maximum acceleration. Such strength, for example, is developed in the accentuated strikes of a taekwondo fighter.

Fast force manifests itself in movements in which speed of movement plays a predominant role, and it is characterized by relatively small inertial resistance.

Slow force manifests itself at relatively slow movements, performed with virtually no acceleration. A typical case of manifestation of slow strength in taekwondo is the direct forceful overcoming of the opponent’s resistance in close combat at the time of grabs, holding, etc.

Different operating modes and fighting styles of athletes require different manifestations of force, especially when they perform striking actions.

Thus, a “tempo” fighter needs strength that allows him to deliver a series of rapidly alternating relatively weak blows, overcoming his own inertial efforts and the resistance of the enemy. Such a taekwondo player strives after performing each blow to deliver the next one as quickly as possible. This means that he does not need to deliver strong accented blows, since in this case he will inevitably “stagnate” and he will have less favorable conditions for continuously suppressing his opponent.

For a taekwondo knockout fighter, on the contrary, the main feature is the ability to deliver a strong, accented blow with extreme and near-limit force of an “explosive” nature. The “explosive” effect is achieved through the involvement of the maximum number of functional units of each individual working muscle, rational use for a given specific blow muscle groups, their high intermuscular coordination and the athlete’s ability to strike in an extremely short micro-time interval. A “knockout” fighter is characterized by a relatively low battle density, since he usually delivers strong single or double blows (less often a series) with relatively long pauses between attacks. This is caused by a number of reasons, in particular, the physiological capabilities of the muscles, the work of which is based on alternate contraction and relaxation, and muscle relaxation takes more time than contraction. In this regard, in a high-density fight, a taekwondo “knockout” fighter has less favorable conditions for a strong accented blow, since the time for relaxation of his muscles will be shorter.

The manifestation of slow force, especially in direct contact with the enemy at the moment of power struggle and during his physical “suppression,” is characteristic of a “silovik” fighter. Usually, his blows have poorly differentiated efforts - they are delivered with the same force and at low speed, and there is no “explosive” emphasis in them. An insufficient level of speed with good physical preparation leads to the formation of a strong fighting style in such a taekwondo fighter with the mindset of achieving victory by physically suppressing the enemy.

The “player” taekwondo player takes a defensive position before and after striking, and therefore his ability to carry out the maximum strong blow. He achieves the effect in striking actions through fast and accurate strikes with the development of an “explosive” impulse at the beginning of the strike.

Since the nature of the manifestations of strength in taekwondo is different (explosive, fast, slow strength), in practical activities the coach must use appropriate means and methods to develop each type of strength, focusing on those that correspond to the style of a particular fighter.

In addition, we must remember that the amount of force exerted depends on the athlete’s level of training - in a state of high fitness, the number of people involved in the work increases. muscle fibers and the synchronization of muscle work improves.

Tatiana Gimatova
Methodology physical training taekwondo players 11–13 years old.

PHYSICAL TRAINING METHOD

TAEKWONDO 11-13 years old

1. Specific features sports activities V taekwondo

The structure of abilities in martial arts, in particular in taekwondo assumes high level discipline, technique and spirit. They serve as means of development for those involved taekwondo feelings of justice, firmness, humanism, determination. Martial art taekwondo also includes a way of thinking and living. The specificity of sports abilities depends, first of all, on which mental functions are manifested to the greatest extent and under what conditions the activity itself takes place in a given sport.

The structure of each specific ability as a person’s readiness for a given activity is distinguished by significant complexity; it includes a complex of qualities, among which there are leading and auxiliary, general and special. Leading in taekwondo are courage, aggressiveness, spirit, accuracy and speed of action; the ability to maintain balance, concentration and beauty of movements; impact force; coordination of movements, acrobatic preparation and the ability to solve complex motor problems. The auxiliary properties include the properties of self-confidence, emotional disposition, self-control, etc. Thus, the leading and auxiliary components of abilities in taekwondo form unity, ensuring the success of training and education and at the same time its individualization associated with the personality of the Teacher and its characteristics.

When studying the specific psychological characteristics of various abilities, one should highlight more general qualities that meet the requirements of not one, but many types of activity, and special qualities that meet a narrower range of requirements of a given activity.

In relation to classes taekwondo the structure of sports abilities can be presented as follows.

1. Universal capabilities:

Active and enthusiastic attitude towards classes taekwondo focus on development healthy body and spirit;

A combination of the ability to perfectly control your body with the philosophy of humanism and goodness.

2. General abilities:

A set of principles taekwondo, courtesy, honesty, perseverance, self-control, steadfastness of spirit;

The presence during classes of mental states favorable for its implementation.

3. Special abilities:

A certain fund of knowledge, skills and abilities in taekwondo;

Certain individual psychological characteristics that meet the requirements of this activity.

In addition, as an integral indicator of mental development taekwondo player(his abilities) is not only learning ability (as the ability to assimilate new knowledge, but also skill (as the ability to form new practical skills based on knowledge).

2. Methodology for the development of physical training of taekwondo players 11-13 years old

Characteristic methods of using physical exercises in dynamics training sessions

We suggest using integrated approach using the following tools training:

1) verbal;

2) demonstration;

3) copying (repetition of what was seen);

4) leading.

Training as a means of lasting learning educational material due to repeated repetition of movements while correcting errors along the way.

There are pedagogical and physiological principles of training sessions. Education and training can be carried out in different ways methods in table 1.4.1 presented methods use of various means (exercises) in the learning process taekwondoists(with a predominant load on the sensorimotor control sphere)

Communication of knowledge as a means can be carried out:

verbal methods(lecture, story);

demonstration methods(direct demonstration, demonstration of films, slides).

The exercises ensure a strong mastery of fighting techniques, help strengthen the athlete’s musculoskeletal system, and develop the entire vegetative system. (nutritional) spheres of the body and facilitate the assimilation of tactical and technical structures in taekwondo. As a rule, the totality physical exercises are divided according to their specific affiliation with a specific sports activity and are divided on:

general developmental (preparatory) ;

special (leading, imitation);

basic (competitive).

IN taekwondo When implementing acquired skills, students are faced with confusing factors. To them include:

Enemy striking technique;

Mechanical – as counter-directional (contact protection) and unidirectional enemy resistance (avoidance of influence);

Energy - such as mental, coordination and physical fatigue;

Psychological – such as uncertainty in the success of the implementation of planned actions.

If the coordination and sensorimotor structures do not experience special loads during the educational and training process, then in competition conditions the sensorimotor system is affected by powerful psychostress loads.

Two directions in development should be identified physical qualities: general physical training and special physical training.

In almost all sports with the move approaching preparation Before the main competitions, a significant part of the time is devoted to exercises specific to this type, but in the process of many years preparation and especially at the initial stage preparation, priority is given to general physical exercises, ensuring the formation of the main muscle groups and the implementation of such natural movements for humans as running, jumping, gymnastics, swimming, and games.

But at the same time, it should be remembered that in conditions of early specialization, when sports sections children come with weak voluntary attention, the dominance of exercises that are far from the semantic activity of the chosen sport encourages children to leave such a section. So far in combat sports ah programs that would take into account the fact of early specialization and, accordingly, would justify the content and methodology for preparing children, No. Each coach will have to use his knowledge and intuition as a teacher at the level of a pioneer.

It is also necessary to clarify the concept of physical qualities.

Historically, it happened that physical qualities In addition to strength, speed and endurance, they include flexibility and agility. This is incorrect, since flexibility should be attributed to the anatomical quality that ensures mobility in the joints of the spine (direct flexibility) and laxity in the joints of the limbs. Agility is much more multi-dimensional than pure block physical qualities, and consists of a number of components such as accuracy of movements, stability, consistency of movements, which ensures coordination.

Defining age characteristics development physical qualities, it has been established that in children aged 11-13 years it is advisable to cultivate agility and speed, since at this age the lability of neuromuscular tissue is highest and the body is able to successfully cope with motor tasks that are new to it.

First of all, it should be noted that the basis for achieving high results in taekwondo is the general physical preparation of the athlete. The main means of general physical training are:

• - cross-country running at various distances, running at variable tempos, running with accelerations,
• - sports games: rugby, football, table tennis, basketball, hand ball,
• - weightlifting training: barbell, weights, exercise machines,
• - exercises without weights - push-ups, dips, pull-ups, long jumps, high jumps, shot put, swimming for time and volume,
• - cross-country skiing,
• - hiking trips.

With increasing sportsmanship, physical training shifts towards a special focus. SFP means include:

• - cross with sharp accelerations,
• - working with a sledgehammer on a car tire,
• - weight throws, exercises with weights,
• - pushing, jerking, throwing heavy balls,
• - work with a skipping rope,
• - pushing the barbell away from the chest,
• - striking with heavy objects in hands,
• - push-ups and pull-ups on the bar at an accelerated pace,
• - work on bags, pears, wall pillows with explosions.

When working on endurance, increase rounds to 5 minutes or more. When working on dexterity, coordination of movements, vestibular apparatus It is necessary to master a variety of motor skills.

It is also advisable to train in the pool with the implementation of competitive techniques with breathing.

Improving technical and tactical skills during special training is as follows:

• - Improving straight, low, circular, rear, side kicks.
• - Protection from direct, lower, circular, rear, side kicks.
• - Improving double and serial strikes and protecting against them.
• - Techniques and tactics of long-range combat, working with an opponent fighting in an offensive manner. Training with an opponent fighting in a counterattacking manner from a long distance.
• - Techniques and tactics of combat at medium and close range. Technique of entry and exit.
• - Techniques and tactics of fighting in an attacking manner (with a tall opponent, with a short opponent, with a light opponent, with a heavy opponent).
• - Techniques and tactics of fighting in a counterattack manner. Strikes ahead.
• - Techniques and tactics of fighting with an opponent in a left-sided stance, or a right-sided stance.
• - Techniques and tactics of fighting with an opponent who acts in a counterattacking manner.
• - Exercises on special boxing equipment, bags, makiwaras and paws.
• - Techniques and tactics of fighting an aggressive opponent.
• - Techniques and tactics of fighting with a universal opponent.

Freestyle and conditional fights are a means of consolidating skills, practicing to improve technical and tactical skills and preparing for upcoming competitions. Up to 80 training battles are held in preparation for the main competition.

Competitions and sparring for highly qualified taekwondoists are not only the purpose of training, but also, when used correctly, an effective means of increasing special preparedness. It is impossible to achieve a high level of preparedness only by increasing the volume and intensity of training, without regular participation in competitions, during which a special competitive quality (sense of impact, sense of distance, intuition), tactical skill, and volitional qualities are developed.

The main technical actions in taekwondo are distances, stances, movements, body movements, strikes.

Distances are not literally part of the initial technical actions, but they predetermine the composition of the technique, the variability of its execution and combat tactics.

To carry out any offensive technical actions or defense, the use or provision of a given distance must be taken into account.

Distances are divided into:

• 1. Long-range, in which the blow can be delivered with a step.
• 2. Medium, in which a kick can be delivered without stepping.

Z. Close, in which direct blows with the hand can be applied.

Stances are a necessary condition for carrying out an attacking or defensive maneuver. The stand must have a sufficient margin of stability (including the creation of impact support).

The posts in the projection onto the sagittal plane can be straight or bent. The bent stance in taekwondo is rare, and, as a rule, it is fleeting, practically being an element of maneuver.

Traditionally, in taekwondo, leading importance is attached to the dayang maneuver (steps) both for the purpose of tactical preparations for attack and for defense purposes.

Movements relative to the opponent can be performed in a half-step (extending one leg) or walking (with the second leg placed towards the first). In this case the movement is complete. In addition, movement can be performed by jumping (jumping, rebounding). There are two ways to move in steps: regular and attached. Moving with a regular step is slightly faster (10-15%) than with an attached step.

Jump movement can be carried out in two ways: a push with one leg and a push with two legs (jump).

A taekwondo fighter can maneuver his body horizontally and vertically in order to disorient the enemy, make it difficult for the enemy to plan an attack, avoid his blows, or deliver his own blows.

Body movements are represented by:

• - deviations (deviations);
• - tilts towards the leg farthest from the opponent;
• - tilts towards the leg closest to the opponent.

Strikes in taekwondo are the main means of attack, the most important component of a fighter’s technical equipment. In the sports section of Taekwondo, certain parts of the body are established that can be struck with punches and kicks.

Tactics in sports is a maneuver of forces and means during combat in order to achieve the desired result. By means we mean everything that affects the enemy (manpower with its weapons, artillery, tanks, aviation), and by forces - the number of these means.

Table 1

Levels of solving tactical problems in combat

Fighter strengths	Maneuver by forces and means	Fighters' means
Anthropometric data	Strategic level of combat	Initial technical steps: - choice of stance and distance; - practicing combat poses; - body maneuver; - movement;
Physical qualities	Reconnaissance of enemy forces and assets	Basic technical actions: - direct blows; - direct long-range strikes; - side impacts near; - long-range side impacts; - blows from above the near one; - long-range strikes from above; - rear reverse strikes near
Sensorimotor qualities	Accounting for your strengths and resources. Assessing the situation
Intellectual qualities	Making a decision: - what methods to influence the enemy - what style to fight in	- task of long-range reverse strikes; - defense by maneuvering the body and along the dayang; - contact protection (blocks, stands, rebounds); - retaliatory strikes; - counter strikes
Neuro-typological features
Methods of disguising your forces and means
Mental qualities	Methods of psychological influence (suppression, activation)	Auxiliary technical actions: - attacking feints with hands; - attacking feints with legs; - attacking feints with the body
Use of indirect factors

In sports, it is advisable to understand by strength the physical and volitional qualities through which specific sports action. By means we should understand the entire list of technical actions in this sport.

With the variety of combinations of all physical and mental qualities of both opponents, the variety of technical actions in the arsenal of each fighter determines an even greater variety of possible options for using technical means, maneuvering one’s own forces and means to achieve the goal (Table 1). Therefore, the question of constructing a classification of tactics with the help of which it would be possible to streamline the process tactical training, is quite complex. It requires, first of all, the distribution of concepts related to tactics over time and according to ranks of importance.

In order of tactical implementation in combat and during preparation for competitive activity, all of the above mental and motor technical actions must be presented in the following sequence:

• 1. Attacking technical and tactical actions.
• - impacts from the maneuver on the dayang;
• - blows from maneuvering the body;
• - blows from the maneuver with the body and on the dayang;
• - combinations of blows;
• - a series of blows.
• 2. Counterattacking technical and tactical actions.
• - retaliatory strikes after maneuver defense;
• - retaliatory strikes after contact protection;
• - counter strikes together with defense;
• - preemptive strikes from preventive defense.
• 3. Methods of influencing the enemy.
• - actions to neutralize the enemy;
• - actions to activate the enemy;
• - actions to wear down the enemy;
• - actions to suppress the enemy;
• - actions to beat the enemy.
• 4. Fighting styles.
• - programmed (rectilinear and combinational);
• - situational (active and passive).

Determination of the theoretical foundations of the organization of the training process in taekwondo. Identification of the most significant physical qualities of highly qualified taekwondoists. A study of the overall effectiveness of the methodology for developing significant qualities of these athletes.

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Ministry of Education and Science Russian Federation

Kostroma State University named after N.A. Nekrasova

Faculty physical culture

Department of Physical Culture and Sports

Final qualifying work

Peculiarities of training highly qualified taekwondo players (using the example of the Regional Taekwondo Federation ITF)

Kostroma 2014

• Introduction
• 1.1 Features martial art taekwondo
• Conclusions on the first chapter
• 2.1 Characteristics of the Regional Taekwondo Federation ITF
• 2.2 Methodology for developing the most significant qualities of taekwondo athletes

2.3 Improving the skills of highly qualified taekwondoists

• 2.3.1 Improving technical and tactical skills, sensorimotor and mental processes
• 2.3.2 Increasing the level of physical and volitional readiness
• 2.3.3 Achieving a high level of readiness for the main competitions ( sports uniform) and increasing the level of reliability of performance in them
• 2.3.4 Development individual plan training of highly qualified taekwondoists
• Chapter 2 Conclusions
• Conclusion
• References
• Applications
• Introduction
• Relevance of the problem. Over the past decades, interest in various types of Eastern and Western martial arts has increased significantly. Taekwondo, due to its dynamism, entertainment and accessibility, is one of the most popular types oriental martial arts. Including Taekwondo in the program Olympic Games sets the task for specialists to prepare the system sports training highly qualified Russian taekwondoists for successful performances not only at the Russian Championships, but also at the European, World and Olympic Games.
• Athlete preparation is a broad concept and represents the targeted use of the entire set of factors - means, methods, conditions - with the help of which the athlete’s readiness for sporting achievements is ensured.
• One of the ways to solve the problem of increasing the efficiency of the process of training athletes is to improve the organization, content, means and methods of the educational and training process.
• The ever-increasing competition in taekwondo indicates the need to develop new tools and methods sports training, which could best meet the requirements determined by the specifics of the sport. At the same time, the question of special physical training, the definition and development of special physical qualities of taekwondoists, the manifestation of which would give the greatest results in competitive fights and, ultimately, determine the success of competitive activity as a whole, arises.
• Purpose of the work: to study the features of training highly qualified taekwondoists.
• Job objectives:

1. Determine the theoretical basis for organizing the training process in taekwondo.

2. Identify the most significant physical qualities of highly qualified taekwondo athletes.

3. Investigate the effectiveness of methods for developing significant qualities.

Object of study: training process of highly qualified taekwondoists.

Subject of research: methods and means of training highly qualified taekwondoists.

Research hypothesis: identifying the leading special physical qualities of taekwondoists at the stage of highest mastery with the aim of their targeted development will improve the efficiency of the educational and training process.

Practical significance: the work can be used both by coaches preparing taekwondo athletes and by the athletes themselves to increase the effectiveness of the training process.

Research methods: analysis of theoretical and methodological sources, observation, survey, pedagogical experiment, testing, statistical data processing.

Chapter 1. Theoretical foundations of organizing the training process in taekwondo

1.1 Features of the martial art of taekwondo

Taekwondo is an ancient Korean martial art that is very popular in the modern world. The reason for the high popularity of this martial art is that Korean masters were able to combine ancient principles and training methods with the trends of modern sports, which made taekwondo unique system self-development and physical education, as well as a very spectacular and dynamic sport.

Taekwondo has a characteristic feature - the legs are used more actively in a fight than the arms. The main task of taekwondo in ancient times was to knock the rider out of the saddle. The word "taekwondo" is made up of three words: "tae" - leg, "kwon" - fist (hand), "do" - art. According to Choi Hong Hee, “Taekwondo means a system of spiritual training and self-defense techniques without weapons, along with health, as well as skilled execution of strikes, blocks and jumps performed with bare hands and feet to defeat one or more opponents.”

The history of taekwondo begins about two thousand years ago, which is confirmed by ancient drawings and images.

At the end of the 1st century BC. e. On the territory of modern Korea there were three states: Goguryeo, Baekje and Sila. Scientists suggest that already during this period the formation of various fighting systems began, which served as the prototypes of modern taekwondo: subak, taekken, chharyeok, orenkwon, yusul and others.

The royal tombs of the Goguryeo dynasties (37 BC - 668) depict warriors performing separate techniques in the stances characteristic of modern taekwondo.

The main historical document reflecting the knowledge of ancient Koreans about martial arts is the treatise "Muetobotongji", created in 1790 by the outstanding Korean scientist and statesman Lee Dongmu. The treatise contains a description of various systems of combat with weapons, as well as individual methods of fist fighting.

In the XVII-XIX centuries. Korean martial arts practically did not develop: the quality level of some of them decreased, others were completely forgotten. In 1910, Korea became integral part The Japanese Empire, which led to the introduction of Japanese traditions into almost all areas of activity, including martial arts, where Chinese influence was replaced by Japanese. At this time, judo and kendo became popular in Korea, jujutsu was called there “yusul”, and the modified technique of the hermit monks who practiced the “soft art” (yusul) was called “kido” (“way of energy”).

In 1945, after the liberation of Korea, national martial arts began to be revived, but the tradition of their transmission was lost, so it developed large number related directions with a similar technical arsenal, which lacked philosophical principles and spiritual basis. After the Korean War of 1950-1953, the idea arose of creating a unified national martial art that would become a symbol of the spirit of the Korean nation. This idea was implemented by General Choi (Choi) Hong Hi in 1955. The new martial art was created on the basis of the traditional Korean types of wrestling, subak and taekken, using elements of karate, which the creator of the style studied in Japan. The Korean national martial art combined the techniques of nine post-war schools, and was called “taekwondo” - “the way of the hand and foot”, or “the way of the foot and fist”.

In 1972, Choi Hong Hee moved the headquarters of the International Taekwondo Federation, which he created in 1966, to Toronto (Canada), leaving Seoul. As a result, the name of the style began to sound Western-style (taekwondo) to distinguish it from its South Korean counterpart, and the boundaries of influence of the International Taekwondo Federation (ITF) narrowed. Meanwhile, the development of taekwondo in South Korea continued successfully. In November 1972, the Kukkiwon Taekwondo Research and Popularization Center was opened in Seoul. It officially assigns ranks and issues certificates, trains instructors, chronicles taekwondo records, publishes training manuals and produces educational videos.

Since 1989, taekwondo has been known in the USSR.

Today taekwondo is modern look sports and martial art, which has spiritual and philosophical roots and is adapted for mass physical education.

There are a number of non-governmental organizations around the world that develop taekwondo as a sport and as a martial art.

The principles of Taekwondo are courtesy, honesty, perseverance, self-control, and steadfastness of spirit.

Taekwondo has its own system for issuing belts: there are 10 grades - "kyps" - colored belts and 9 degrees (dans) - black ones. Depending on the intensity of training, a black belt can be obtained from one year to 4-5 years. To get 2nd dan, you have to wait another 1 year, regardless of technical level, 3rd dan - two years, 4th - three, and so on. Holders of 1st to 3rd dan can be considered assistant teachers (po-sa bom). Holders of 4th to 6th dan are considered teachers (sab), and holders of 7th to 8th dan are considered masters (sahyunnim). The holder of the 9th dan is considered a great master - sasonnim. Kyp (from kor. - level) - student degree, level of technology and physical development student, as well as his level of spirituality.

In ITF taekwondo, after the red 2nd kup there is a brown 1st kup, after which a taekwondo player who has not reached 15 years of age can receive a black belt with a red stripe in the center - this is a children's black 1st kup, after 15 years it automatically becomes 1 -th dan.

The goal of training and studying taekwondo is to achieve a harmonious unity of physical, mental, spiritual and moral principles in a person. In ancient times, these provisions were formulated in the principles of musul, mue and do.

Musul - this term translates as “combat technique” and embodies the principles of taekwondo as a method of real combat interaction and self-defense.

Mue is a martial art. This principle embodies methods of working on oneself, when a taekwondo practitioner learns to defeat not only the opponent, but also his own shortcomings; through improving taekwondo technique, he improves his will, strives to turn training into a creative process of self-development and self-knowledge.

Before is the path in the context of spiritual and moral education. This principle embodies a person’s desire to understand his true nature, to realize his place in the world and ways of interacting with the world.

Thus, the goal of taekwondo is the comprehensive physical and spiritual education of a person, contributing to the harmonious development of the individual.

Modern taekwondo consists of 5 main disciplines, which are integrated into a single training complex:

Kibon donjak is the basic technique. This is the foundation on which all further skill acquired through hard training is based.

Poomsae are special sets of formal exercises that imitate a real fight for life with one or more opponents, from which the one performing the poomsae emerges victorious. The practice of poomsae is based on the implementation of the muye principle - the comprehension of taekwondo as a martial art.

Kyorugi - duel. Training in techniques and tactics of fighting.

Hosinsul - combat interaction and self-defense. Training in real methods of practical application of taekwondo techniques in various life situations.

Kyokpha - demonstration technique. Demonstration of human capabilities that can be developed by practicing taekwondo.

Among the reasons for the popularity of taekwondo are the following:

Firstly, competitions are characteristic and mandatory for sports taekwondo. And for competitions it is important not only to correctly determine the winner - the safety of the participants is very important. The ITF has developed and successfully used protective equipment that protects the athlete as much as possible and allows you to show all the elements complex technology. Also developed harmonious system rules, allowing for a more objective determination of the winner.

Secondly, you can practice taekwondo at any age - from an early age to old age. Taekwondo, thanks to various techniques and exercises, can serve as both a means of strengthening the body and a health remedy.

Taekwondo classes in early age develop motor skills in children, instill in them a culture of movement. At this stage, children lay the foundation of taekwondo technique, which will subsequently provide the opportunity to perform in competitions or, if the applied (combat) section of taekwondo was given in the classes, will help in military service, work in law enforcement agencies. During training, students develop perseverance, willpower, and the ability to work independently and in a team. The cultural, aesthetic, philosophical, spiritual aspects of taekwondo should never be excluded. Overlapping with the mentality of the Russian people, taekwondo athletes develop a culture of communication, respect for elders, parents and teachers. At an age when a person’s character and personality are developing, it is important to have a mentor nearby who will always help, and a friendly team.

IN mature age Taekwondo classes help keep fit, maintain high vitality and fight premature aging.

Of course, not everyone who practices taekwondo reaches the heights of sports; for this you need to work hard on yourself, train hard, subordinating your life to the strictest routine.

In general, taekwondo classes and attracting young people to sports sections will help keep children and teenagers occupied, distract them from the street, reduce juvenile crime, and counter the onslaught of drugs.

All this speaks of the benefits and significance of this type of martial art for both the physical and social development of people involved in it.

1.2 Features of basic and special training of taekwondoists: the concept of technique and tactics in battle

First of all, it should be noted that the basis for achieving high results in taekwondo is the general physical preparation of the athlete. The main means of general physical training are:

Cross-country running at various distances, running at variable tempos, running with accelerations,

Sports games: rugby, football, table tennis, basketball, handball,

Weightlifting training: barbell, weights, exercise machines,

Exercises without weights - push-ups, dips, pull-ups, long jumps, high jumps, shot put, swimming for time and volume,

Ski racing,

Hiking trips.

With increasing sportsmanship, physical training shifts towards a special focus. SFP means include:

Cross with sharp accelerations,

Working with a sledgehammer on a car tire,

Weight throws, exercises with weights,

Pushing, jerking, throwing heavy balls,

Working with a skipping rope

Pushing the barbell from the chest,

Throwing blows with heavy hands,

Push-ups and pull-ups on the bar at an accelerated pace,

Working on bags, pears, wall pillows with explosions.

When working on endurance, increase rounds to 5 minutes or more. When working on dexterity, coordination of movements, and the vestibular apparatus, it is necessary to master a variety of motor skills.

It is also advisable to train in the pool with the implementation of competitive techniques with breathing.

Improving technical and tactical skills during special training is as follows:

Improving straight, low, circular, rear, side kicks.

Protection from direct, lower, circular, rear, side kicks.

Improving double and serial strikes and protecting against them.

Techniques and tactics of long-range combat, working with an opponent fighting in an offensive manner. Training with an opponent fighting in a counterattacking manner from a long distance.

Techniques and tactics of combat at medium and close range. Technique of entry and exit.

Techniques and tactics of fighting in an attacking manner (with a tall opponent, with a short opponent, with a light opponent, with a heavy opponent).

Techniques and tactics of fighting in a counterattack manner. Strikes ahead.

Techniques and tactics of fighting with an opponent in a left-sided stance, or a right-sided stance.

Techniques and tactics of fighting with an opponent who acts in a counterattacking manner.

Exercises on special boxing equipment, bags, makiwaras and paws.

Techniques and tactics of fighting an aggressive opponent.

Techniques and tactics of fighting with a universal opponent.

Freestyle and conditional fights are a means of consolidating skills, practicing to improve technical and tactical skills and preparing for upcoming competitions. Up to 80 training battles are held in preparation for the main competition.

Competitions and sparring for highly qualified taekwondoists are not only the purpose of training, but also, when used correctly, an effective means of increasing special preparedness. It is impossible to achieve a high level of preparedness only by increasing the volume and intensity of training, without regular participation in competitions, during which a special competitive quality (sense of impact, sense of distance, intuition), tactical skill, and volitional qualities are developed.

The main technical actions in taekwondo are distances, stances, movements, body movements, strikes.

Distances are not literally part of the initial technical actions, but they predetermine the composition of the technique, the variability of its execution and combat tactics.

To carry out any offensive technical actions or defense, the use or provision of a given distance must be taken into account.

Distances are divided into:

1. Long-range, in which the blow can be delivered with a step.

2. Medium, in which a kick can be delivered without stepping.

Z. Close, in which direct blows with the hand can be applied.

Stances are a necessary condition for carrying out an attacking or defensive maneuver. The stand must have a sufficient margin of stability (including the creation of impact support).

The posts in the projection onto the sagittal plane can be straight or bent. The bent stance in taekwondo is rare, and, as a rule, it is fleeting, practically being an element of maneuver.

Traditionally, in taekwondo, leading importance is attached to the dayang maneuver (steps) both for the purpose of tactical preparations for attack and for defense purposes.

Movements relative to the opponent can be performed in a half-step (extending one leg) or walking (with the second leg placed towards the first). In this case the movement is complete. In addition, movement can be performed by jumping (jumping, rebounding). There are two ways to move in steps: regular and attached. Moving with a regular step is slightly faster (10-15%) than with an attached step.

Jump movement can be carried out in two ways: a push with one leg and a push with two legs (jump).

A taekwondo fighter can maneuver his body horizontally and vertically in order to disorient the enemy, make it difficult for the enemy to plan an attack, avoid his blows, or deliver his own blows.

Body movements are represented by:

Deviations (deviations);

Tilts towards the leg farthest from the opponent;

Lean towards the leg closest to the opponent.

Strikes in taekwondo are the main means of attack, the most important component of a fighter’s technical equipment. In the sports section of Taekwondo, certain parts of the body are established that can be struck with punches and kicks.

Table 1

Levels of solving tactical problems in combat

Fighter strengths	Maneuver by forces and means	Fighters' means
Anthropometric data	Strategic level of combat	Initial technical steps: Selection of stance and distance; Practicing combat poses; Body maneuver; Movement;
Physical qualities	Reconnaissance of enemy forces and assets	Basic technical actions: Direct hits; Direct long-range strikes; Side blows near; Long-range side impacts; Middle blows from above; - long-range strikes from above; Rear low kicks
Sensorimotor qualities	Accounting for your strengths and resources. Assessing the situation
Intellectual qualities	Making a decision: What methods to influence the enemy What style to fight in?	Assignment of long-range reverse strikes; Defense with body and dayang maneuvers; Contact protection (blocks, stands, tackles); Retaliatory strikes; Counter strikes
Neuro-typological features
	Methods of disguising your forces and means
Mental qualities	Methods of psychological influence (suppression, activation)	Auxiliary technical actions: Attacking feints with hands; Attacking feints with legs; Attack feints with the body
	Use of indirect factors

In sports, it is advisable to understand by strength the physical and volitional qualities through which specific sports actions are realized. By means we should understand the entire list of technical actions in this sport.

With the variety of combinations of all physical and mental qualities of both opponents, the variety of technical actions in the arsenal of each fighter determines an even greater variety of possible options for using technical means, maneuvering one’s own forces and means to achieve the goal (Table 1). Therefore, the question of constructing a classification of tactics, with the help of which it would be possible to streamline the process of tactical training, is very complex. It requires, first of all, the distribution of concepts related to tactics over time and according to ranks of importance.

In order of tactical implementation in combat and during preparation for competitive activity, all of the above mental and motor technical actions must be presented in the following sequence:

Impacts from maneuver on dayang;

Impacts from body maneuvers;

Impacts from the maneuver with the body and on the dayang;

Combinations of blows;

Series of blows.

Retaliatory strikes after maneuver defense;

Return strikes after contact protection;

Counter strikes together with defense;

Preemptive strikes from preventive defense.

Actions to neutralize the enemy;

Actions to activate the enemy;

Actions to wear down the enemy;

Actions to suppress the enemy;

Actions to beat the enemy.

4. Fighting styles.

Programmed (straight-line and combinational);

Situational (active and passive).

1.3 Basics of organizing the sports training process

The process of training highly qualified athletes can be divided into three interconnected parts: building the process, its implementation and monitoring the progress of training.

When building the process of sports training, the integrity of training is maintained thanks to a certain structure, which represents a relatively stable order of combining components, their natural relationship with each other and the overall sequence.

The structure of the training is characterized, in particular:

the order of interrelation of training content elements (means, methods of general and special physical, tactical and technical training, etc.);

the necessary ratio of training load parameters (its quantitative and qualitative characteristics of volume and intensity);

a certain sequence of various links of the training process (individual classes and their parts, stages, periods, cycles), representing phases or stages of this process, during which the training process undergoes natural changes.

Depending on the time scale within which the training process takes place, there are:

a) microstructure - the structure of a separate training session, the structure of a separate training day and microcycle (for example, weekly);

b) mesostructure - the structure of training stages, including a relatively complete series of microcycles (with a total duration of, for example, about a month);

c) macrostructure - the structure of large training cycles such as semi-annual, annual and multi-year.

The long-term process of sports training from beginner to the heights of mastery can be represented as a sequence of alternating large stages, consisting of separate stages of long-term training related to the age and qualification indicators of athletes.

Rational construction of long-term sports training is carried out based on taking into account the following factors:

- optimal age limits within which the highest results are usually achieved;

- the duration of systematic training to achieve these results;

- the primary focus of training at each stage of long-term training; the passport age at which the athlete began training, and the biological age at which special training began;

- individual characteristics of the athlete and the rate of growth of his skill.

The long-term process of training and competition of an athlete is based on the following methodological provisions.

1. A unified pedagogical system that ensures rational continuity of tasks, means, methods, and organizational forms of training for all age groups. The main criterion for the effectiveness of long-term training is the highest sports result achieved within the optimal age limits for a given sport.

Target orientation in relation to the highest sports skills in the preparation process for all age groups.

The optimal ratio (proportionality) of various aspects of an athlete’s preparedness in the process of long-term training.

A steady increase in the volume of general and special training means, the ratio between which is gradually changing. From year to year, the proportion of the volume of special training means in relation to the total volume of the training load increases and, accordingly, the proportion of general training decreases.

Progressive increase in the volume and intensity of training and competitive loads. Each period of the next annual cycle should begin and end at a higher level of training loads compared to the corresponding periods of the previous annual cycle.

Strict adherence to gradualism in the process of using training and competitive loads, especially in classes with children and adolescents, since comprehensive preparedness steadily increases only if the training and competitive loads at all stages of the long-term process are fully consistent with the athlete’s biological age and individual capabilities.

Stage sports improvement coincides with the age favorable for achieving high sports results. At this stage, the main tasks are preparation for competitions and successful participation in them. Therefore, compared to the previous stages, the training takes on an even more specialized focus. The athlete uses the entire complex effective means, methods and organizational forms of training to achieve the highest results in competitions. The volume and intensity of training loads reach a high level. Training sessions with heavy loads are increasingly being used; the number of sessions in weekly microcycles reaches 10-15 or more. The training process is increasingly individualized and built taking into account the characteristics of the athlete’s competitive activity.

Building a workout in small cycles (microcycle)

A microcycle is a small training cycle, most often with a weekly or near-weekly duration, usually including from two to several sessions.

External signs of a microcycle are:

the presence of two phases in its structure - the stimulation phase (cumulative) and the recovery phase (unloading and rest). Moreover, equal combinations (in time) of these phases are found only in the training of beginning athletes. In the preparatory period, the stimulation phase significantly exceeds the recovery phase, and in the competitive period their ratios become more variable;

often the end of the microcycle is associated with the recovery phase, although it also occurs in the middle;

regular repetition in an optimal sequence of classes of different directions, different volumes and different intensity.

Construction of training in medium cycles (mesocycles)

A mesocycle is an average training cycle lasting from 2 to 6 weeks, including a relatively complete series of microcycles.

Construction of the training process on the basis of mesocycles allows you to systematize it in accordance with the main task of the period or stage of preparation, ensure optimal dynamics of training and competitive loads, an appropriate combination of various means and methods of preparation, correspondence between the factors of pedagogical influence and recovery measures, achieve continuity in the education of various qualities and abilities.

Construction of training in large cycles (macrocycles)

A macrocycle is a large training cycle such as a six-month (in some cases 3-4 months), annual, multi-year, associated with the development, stabilization or temporary loss of sports form and including a complete series of periods, stages, mesocycles.

The preparatory period (the period of fundamental preparation) is divided into two large stages: 1) general preparatory (or basic) stage; 2) a special preparatory stage.

General preparatory stage. The main objectives of the stage: increasing the level of physical fitness of athletes, improving the physical qualities that underlie high sports achievements in a particular sport, studying new complex competitive programs. The duration of this stage depends on the number of competitive periods in the annual cycle and is, as a rule, 6-9 weeks (sometimes from 5 to 10 weeks).

The stage consists of two, and in some cases three, mesocycles. The first mesocycle (duration 2-3 microcycles) is retractive, closely related to the previous transition period and is preparatory to performing high-volume training loads. The second mesocycle (duration of 3-6 week microcycles) is basic, aimed at solving the main tasks of the stage. This mesocycle continues to increase the total volumes of training means, unidirectional private volumes of intensive means, developing basic qualities and facilitating the mastery of new competitive programs.

Special preparatory stage. At this stage, the volume of the training load is stabilized, the volumes aimed at improving physical fitness, the intensity increases due to an increase in the technical and tactical means of training. Duration of stage 2-3 mesocycle.

Competitive period (period of main competitions). The main objectives of this period are to increase the achieved level of special preparedness and achieve high sports results in competitions. These tasks are solved with the help of competitive and specially related preparatory exercises.

Organization of the process special training during the competitive period, they are carried out in accordance with the calendar of the main competitions, of which qualified athletes usually have no more than 2-3. All other competitions are of both training and commercial nature; Special preparation for them, as a rule, is not carried out. They themselves are important links in preparation for the main competitions.

The competitive period is most often divided into two stages: 1) the stage of early starts, or the development of the actual sports form; 2) the stage of immediate preparation for the main start.

The stage of early starts, or the development of the actual sports form. At this stage, lasting 4-6 microcycles, the tasks of increasing the level of preparedness, reaching a state of sports form and improving new technical and tactical skills in the process of using competitive exercises are solved. At the end of this stage there is usually a main qualifying competition.

The stage of immediate preparation for the main start. At this stage the following tasks are solved:

restoration of performance after the main qualifying competitions and national championships;

further improvement of physical fitness and technical and tactical skills;

creating and maintaining high mental readiness in athletes through regulation and self-regulation of states;

modeling of competitive activity in order to lead to the start and control over the level of preparedness;

providing optimal conditions for maximum use of all aspects of preparedness (physical, technical, tactical and mental) with the aim of transforming it into the highest possible sports result.

The duration of this stage ranges from 6-8 weeks. It usually consists of 2 mesocycles. One of them (with a large total load) is aimed at developing qualities and abilities that determine a high level of sports achievements, the other is aimed at leading the athlete to participate in specific competitions, taking into account the specifics sports discipline composition of participants, organizational, climatic and other factors.

Transition period. The main objectives of this period are to ensure adequate rest after the training and competitive loads of the past year or macrocycle, as well as maintaining a certain level of fitness to ensure the athlete’s optimal readiness for the start of the next macrocycle. Particular attention should be paid to complete physical and especially mental recovery. These tasks determine the duration of the transition period, the composition of the means and methods used, the dynamics of loads, etc.

The duration of the transition period ranges from 2 to 5 weeks and depends on the stage of long-term training at which the athlete is, the system of organizing training throughout the year, the individual abilities of the athlete, the duration of the competitive period, the complexity and responsibility of the main competitions.

Training in the transition period is characterized by a decrease in the total volume of work and minor loads. Compared to the preparatory period, the amount of work is reduced by about 3 times; the number of classes during a weekly microcycle does not exceed 3-5; classes with heavy loads are not planned. The main content of the transition period consists of various means active recreation and general preparatory exercises.

At the end of the transition period, the load gradually increases, the volume of active recreation equipment decreases, and the number of general preparatory exercises increases. This allows for a smoother transition to the first stage of the preparatory period of the next macrocycle.

With the correct construction of the transition period, the athlete not only fully restores strength after the past macrocycle, prepares for active work in the preparatory period, but also reaches a higher level of preparedness compared to the same period of the previous year.

The duration and content of periods and their constituent stages of preparation within a separate macrocycle are determined by many factors.

Some of them are related to the specifics of the sport - the structure of effective competitive activity, the structure of athletes’ preparedness, the system of competitions that has developed in this sport; others - with the stage of many years of training, patterns of development of various qualities and abilities, etc., others - with the organization of training (centralized training or on site), climatic conditions (hot climate, mid-mountain), material and technical level (simulators, equipment and equipment, recovery products, special food, etc.).

1.4 Regime and hygiene of taekwondo players

Hygienic provision is an integral part of the training of taekwondo players and includes a rational regimen, high-quality nutrition, rules of personal hygiene, and appropriate hygienic conditions during taekwondo classes. Construction of the training process, taking into account basic hygienic provisions, ensures a high level of health for taekwondo players, constant growth of their skills, stability of sports form, sports longevity and is one of the most important conditions for quality preparation for competitions.

The regime is of great importance for a taekwondo athlete. With correct and strict adherence to the daily routine, a certain daily stereotype is developed. This ensures a high level of performance and creates best conditions to restore it. A rational daily routine not only helps you maintain high performance, but also allows you to better plan your time and work more productively. Strict adherence to the daily routine instills organization and will in athletes, and also accustoms them to conscious discipline.

The main requirement for the daily routine is a rational alternation of work and rest. This helps the body work more efficiently and rhythmically. The daily routine should also include: conducting training sessions at optimal times, using various types of active and passive rest; long and full sleep, performing hardening procedures; regular meals.

When planning a regimen, it is necessary to take into account data on daily changes functional state body. Throughout the day, a person’s performance changes. Smoothly increasing, it reaches its highest level at 10-13 o'clock in the afternoon, and by 14 o'clock it usually decreases. After this, the second wave of increased performance begins, which gradually decreases after 20 hours. The highest level of psychophysiological functions important for taekwondo athletes, associated with speed, accuracy and high coordination of movements, is observed from 10 to 13, as well as from 16 to 20 hours.

Various conditions of professional activity, everyday life and training do not allow us to offer a single daily regimen for all taekwondo athletes, but its main provisions must be observed in any case.

You should get up at the same time, no later than 7 o'clock. Immediately after this, the morning exercise is performed hygienic gymnastics(charging), which is best done on outdoors within 15-25 minutes. The exercise includes various general developmental exercises, as well as some special exercises. It is advisable to use exercises with a skipping rope, balls, light dumbbells, and an expander. Not recommended for use static exercises, as well as exercises with significant weights. After charging, hardening procedures must be performed.

It is advisable to conduct the main training sessions during periods of greatest performance (at 10-13 and 16-20 hours). In the daily routine, it is also necessary to provide for the optimal timing and duration of active and passive rest. Different types of rest should be used at certain times, which contributes to more rapid recovery performance. When training twice a day, the breaks between them should be as long as possible. At this time, it is advisable to use various restorative means (hydrotherapy, massage, etc.). Evening training sessions should end 2-3 hours before bedtime.

During preparation for the most important competitions, the daily routine must be planned, taking into account the timing of their holding (day of the week, hours of performances, time difference). At the same time, it is necessary to structure the training process and daily routine in such a way that the highest increase in performance occurs precisely on those days and hours in which the taekwondo performances will take place, that is, do not take into account total time the beginning of the competition, and the time when the taekwondo player will perform at the dayang. Naturally, when preparing for a competition, the entire daily routine is rearranged, that is, the time of getting up and going to bed, the time of training sessions and meals.

Sleep should be continuous and occur at certain hours. It is advisable to go to bed early and get up early, sleep from 10-11 pm to 6-7 am. An indispensable condition for healthy sleep is peace and quiet. Before going to bed, you should avoid anything that can cause excessive stimulation of the nervous system.

To monitor the quantitative nutritional value of a student, two values ​​are compared: daily energy consumption data (determined using the time-table method) and calorie content of food (calculated using a menu layout). The nutritional value of food in terms of energy can also be judged by the dynamics of a taekwondo fighter’s weight. With sufficient caloric intake, the athlete's weight fluctuates within small limits. If weight increases due to excessive fat deposition, and muscles do not develop, this indicates excessive nutrition. Weight loss indicates malnutrition.

The qualitative nutritional value of a taekwondo practitioner is ensured by the necessary and balanced content of various nutrients (proteins, fats, carbohydrates, vitamins, minerals) and water. By weight, proteins, fats and carbohydrates should have a ratio of 1: 0.8: 4.

Daily norm protein for taekwondo athletes is 2.4-2.5 g per 1 kg of weight. More than half of all proteins consumed should be proteins of animal origin, which are found in meat, fish, eggs, milk, cottage cheese, and cheese. Of plant products, the most proteins contain soybeans, beans, oatmeal and buckwheat, potatoes, rice, and rye bread. Excessive protein consumption (more than 3 g per 1 kg of weight) is irrational and can be harmful to the body. Products containing proteins are recommended to be distributed as follows: meat and meat products, cheeses - for breakfast and lunch; fish, cottage cheese, porridge with milk - for dinner.

The daily fat intake for taekwondo athletes is 2.0-2.1 g per 1 kg of weight. Animal fats in the diet should be 80-85%. Along with this, athletes should receive 15-20% of fats of vegetable origin in the form of vegetable oils from food.

The daily carbohydrate intake is 9.0-10.0 g per 1 kg of weight. In a taekwondo athlete's diet, complex carbohydrates should make up 64%, and simple carbohydrates - 36%. Eating a lot of sugar is not recommended.

Compliance with personal hygiene rules is important for promoting health and increasing the performance of a taekwondo athlete.

The main means of skin care is regular body washing. After training, you need to take a warm shower. It cleanses the skin well and has a calming effect on the nervous and cardiovascular system, increases metabolism and improves recovery processes. After a shower, it is recommended to rub the body well and do a light massage of the main muscle groups.

You need to take special care of your feet: a taekwondo player must take care of his feet. For bruises and abrasions, the legs should be treated. For high impact loads, it is recommended to use elastic bandages and other soft pads made of synthetic materials during training.

Bad habits (smoking, drinking alcohol) have a detrimental effect on health and performance. For taekwondo athletes, they are actually training destroyers and are therefore incompatible with the sports regime.

The bathhouse plays an important role in the personal hygiene of a taekwondo athlete. Proper use of the bath provides good body care and improves functionality cardiovascular system, thermoregulatory processes, central nervous system, musculoskeletal system and accelerates recovery processes after muscle work, also has a certain hardening effect.

Conclusions on the first chapter

Thus, the organization of the training process in taekwondo includes the presence of a program, appropriate training principles, specific methods for developing physical and psychological qualities, training in tactical techniques and certain hygiene provisions.

The taekwondo training program is designed for four main stages: 3 years of study in initial training groups, 4 years of study in educational training groups, 3 years of study in sports improvement groups, the required time in groups of higher sports skills.

The methodology for developing the appropriate physical quality should provide, if possible, precise instructions regarding the implementation in a certain sequence of a system of basic operations that contribute to a positive solution to the task.

The correct scheme for constructing an algorithm for the development of physical qualities should include a number of operations:

1. Statement of the pedagogical task.

2. Selection of the most effective physical exercises.

3. Selection of adequate methods for performing the exercise.

4. Determining the place of exercises in a separate lesson.

5. Determination of the duration of the period of development of a certain physical quality, the required number of training sessions.

6. Determination of the total amount of training loads and their

Tactics in sports is a maneuver of forces and means during combat in order to achieve the desired result. By means we mean everything that affects the enemy (manpower with its weapons, artillery, tanks, aviation), and by forces - the number of these means.

Taekwondo tactics include:

1. Attacking technical and tactical actions.

2. Counterattacking technical and tactical actions.

3. Methods of influencing the enemy.

4. Fighting styles.

Hygienic provision is a mandatory component of the training of taekwondo players and includes a rational regimen, high-quality nutrition, rules of personal hygiene, and appropriate hygienic conditions during taekwondo classes. Construction of the training process taking into account basic hygienic provisions ensures a high level of health for taekwondo players, constant growth of their skills, stability of sports form, sports longevity and is one of the most important conditions for quality preparation for competitions.

Chapter 2. Analysis of organizational and methodological features of training highly qualified taekwondoists

2.1 Characteristics O Blast Federation of Taekwo ndo ITF

The Regional Taekwondo Federation ITF opened in Kostroma in 1994. The President of the Kostroma Taekwondo Federation is Maklakov Vyacheslav Pavlovich - 5th dan, best coach 2006, World Champion in Bulgaria, Sofia, 14 years of coaching experience.

Since 1998, Federation athletes have taken part in such tournaments as the Martial Arts Olympics, the Russian Championship and Championship, the European Championship and Championship, the World Championship and Championship, regional, regional and international tournaments. The strongest athletes of the federation are annually included in the national team.

In 2012, Maklakov V.P. was entrusted with holding the First ITF Taekwondo Championship of the Central Federal District in Kostroma (about 300 athletes took part). In 2013, the Second ITF Taekwondo Championship was held in Kostroma (about 400 athletes took part). In 2014 - Holding the Third ITF Taekwondo Championship in Kostroma.

On at the moment In the Kostroma Taekwondo Federation there are 9 coaches (all students of V.P. Maklakov) and about 250 athletes train under their leadership. Work is carried out in three clubs:

Martial arts club "Scorpio";

the halls are located in the village of Karavaevo, the village of Vertoletchikov, the Davydovsky and Panovo microdistricts, as well as in the Ipatievskaya Sloboda area

Club "Young Dynamo";

specializes in preparing highly qualified athletes for competitions at various levels.

On the basis of the children's and youth center "Ars"

During the work of the Kostroma Federation, more than 20 athletes were trained who took worthy prizes at competitions in Russia, Europe and the World (Appendix 1)

Classes are conducted based on the work programs of each trainer, developed on the basis Sample program sports training for children and youth sports schools and specialized children's and youth schools Olympic reserve ITF Taekwondo.

Features of training in groups of higher sportsmanship in the Federation

The main goal of classes in groups of higher sportsmanship is to optimize the physical and spiritual development of an athlete to achieve high sports results.

The stage of highest sports mastery is determined by the achievement of individualization of technical and tactical training. This takes into account the athletes’ propensity for certain actions of attack and defense, the manners they choose to conduct fights, preferences in motor reactions, and manifestations of the mental and motor properties of those involved.

The selection of private methods of training and improving the individual motor composition of selected offensive and defensive actions is correlated with the situations of their application.

Actions in combat are improved against the backdrop of attention control, including entering heightened states and demonstrating decisiveness in dangerous combat interactions with the enemy. The aesthetic aspects of performing taekwondo techniques are being consistently improved, enhancing the expressiveness of the use of actions in competitions and their spectacular effect on judges and spectators.

Stabilization of psychophysiological functions, necessary for athletes in ITF taekwondo, which leads to a reduction in the time of motor reactions in adolescents, improving the distribution of attention between the use of attack and defense actions. Of particular importance are the development of the ability to momentarily characterize counteractions with the enemy and a clear determination of the distance to the striking surface of the enemy’s arm and leg, as well as to his target surface.

To improve motor memory, it is necessary to constantly pay attention to the achieved amplitudes of movements and the dynamics of performing actions. To develop tactical thinking, which requires quick analysis of information about enemy actions under time pressure and an adequate choice of tactical intentions, it is necessary to increase the number of training sessions on the “paws” with imitation of combat interactions.

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Features of the training of football players depending on the age period. Analysis of the need for introduction new technique. The main features of the development of speed and strength qualities of football players. The problem of choosing a methodology for constructing the training process.

IN modern sports the limited time allocated for training and preparation for competitions requires solving the problems of increasing the level of performance and minimizing energy costs to form the necessary level of physical fitness. Despite the fact that at the stage initial training There is practically no competitive activity, this problem should not be ignored, since it is within the framework of this stage that the so-called functional base of the athlete’s preparedness, in general, and the taekwondoist, in particular, is laid.

In the course of studying the problem of functional fitness of athletes, the authors found that in taekwondo the degree of aerobic availability is lower than in representatives of other types of martial arts (boxing, wrestling). Highly trained taekwondo athletes are distinguished by greater anaerobic capabilities - the duration of breath holding during inhalation and exhalation. Characterizing the degree of muscle development in terms of the circumference of body segments, it is clear that taekwondo athletes have a predominant development lower limbs(hips and especially shins). In addition, taekwondoists are characterized by resistance to impact, static loads they are less fit. Pelvic rotations carried out when performing kicks, as well as balancing movements with the arms, develop muscles well. abdominals. Most kicks in taekwondo involve high leg lifts, which develops lateral muscles torso and inner surface hips A standard training regimen involves active work of the entire body. The consequence of this work is an increase in heart rate, a long-term increase in the intensity of oxygen metabolism in the heart and lungs. A similar aerobic effect (K.H. Cooper Aerobics. - M. Evants & Co., New York, 1968) is characterized by the following manifestations: increased lung efficiency; improving the blood flow system by increasing blood vessels, their elasticity, reducing dystonia; improving blood composition, especially increasing the content of red blood cells and hemoglobin; increasing the vitality of body tissues due to increased metabolic processes; improvement of heart function (it acquires the ability to work with heavy loads); improved sleep, etc.

Accordingly, when planning the training of young taekwondo athletes, it is necessary to create a base specifically for the functional indicators listed above. Obviously, at the initial training stage this can be achieved, to a greater extent, within the framework of physical training. This assumption is confirmed by the well-known rule - initial learning techniques should not occur against a background of fatigue. That is, when solving problems of technical training, the magnitude of the load will be insufficient to produce the immediate and, accordingly, delayed effect.

In sports theory, it is customary to distinguish between general and special physical training. General physical training is a process of comprehensive development of physical abilities that are not specific to the chosen sport, but in one way or another determine the success of sports activities. In relation to taekwondo, this is general endurance in the zone of high and moderate power, the means of development of which can be running, swimming, skiing, i.e. motor actions from cyclic species sports

Of much greater interest is the special physical training of young taekwondo athletes, which is aimed at developing physical abilities that meet the specifics of the chosen sport.

Due to the fact that at the stage of initial training the level of technical readiness is relatively low, this makes it difficult to use special training and competitive exercises, which are the main means of developing special physical readiness.

To overcome this difficulty, it seems advisable to use modified outdoor games that simulate the competitive activity of taekwondo players. In this case, the physical abilities that make up the model of physical fitness of taekwondo athletes will manifest themselves, and, therefore, with sufficient load and develop.

The need to carry out physical training in accordance with the model of physical fitness is confirmed by the widespread use of various models in sports theory - characterizing the structure of competitive activity, the structure of various aspects of preparedness, the structure of the morphofunctional characteristics of the body, ensuring the achievement of a given level of sportsmanship, etc. So, effective management training process, according to V.N. Platonov, is associated with the use of various models, that is, samples (mental or conditional) of a particular object, process or phenomenon. In particular, models of preparedness, according to the author, make it possible to reveal reserves for achieving planned indicators of competitive activity, determine the main directions for improving preparedness, establish optimal levels of development of its various aspects in athletes, as well as connections and relationships between them. The use of these models allows us to determine the general directions of sports improvement in accordance with the significance of various characteristics of technical and tactical actions, parameters of functional readiness for achieving high performance in a particular sport.

By the model of physical fitness of a young taekwondo athlete we understand the level of development of physical abilities that determine the success of competitive activity.

Based on the structure of technical preparedness, the following physical abilities and forms of their manifestation are identified in the structure of physical preparedness of taekwondo athletes: strength abilities- maximum strength of the trunk muscles; shock-absorbing force of the leg muscles; explosive force muscles of the arms and legs; reactive strength of the muscles of the arms, legs and torso; speed abilities- ability to quickly respond to a signal (complex reaction); ability to perform single local movements with maximum speed; ability to quickly start movement; coordination abilities - the ability to reproduce, measure, differentiate and evaluate movement parameters; sensory abilities - the ability to respond to acceleration, to the influence of centrifugal and centripetal forces, to changes in the direction of gravity, to the influence of static and dynamic forces; ability for kinesthetic analysis, regulation muscle tone, to determine the position of the body and its parts in space; the ability to distinguish sounds by height, strength, timbre, direction and distance to their source; the ability to distinguish the shape, size, color of an object, to determine the location of objects in space; the ability to differentiate stimuli by location, strength, frequency and direction of impact; endurance - special strength, speed and coordination endurance for work in the zone of maximum and submaximal power; flexibility - the ability to achieve maximum amplitude in the shoulder, hip, knee and ankle joints.

One of the objectives of the study was to determine quantitative indicators of the level of development of the above physical abilities, which made it possible to dose training loads in order to eliminate disproportions in the level of development. At the initial preparation stage, in our opinion, this is completely justified. Although at subsequent stages of the long-term training process one should focus, to a greater extent, not on a generalized model of physical fitness, but on individual models compiled in accordance with the morphofunctional and psychological characteristics of athletes.

LITERATURE

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