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 and pedagogical tasks of the teacher is the systematic work to develop the flexibility of those involved in the first years of classes.

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

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

1. Exercises without objects with gradually increasing amplitude.

2. Stretching exercises; repeated springy movements (tilts forward, to the side, backbends 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 shells, with the help of a partner, etc.).

Special exercises for the development of flexibility are necessarily included in preparatory part any taekwondo lesson, morning exercises and other taekwondo classes.

Integrated technical-tactical, physical and psychological preparation in direct methodological connection with competitions at certain stages it becomes competitive training. It contributes to a better solution of the tasks of tactical and moral-volitional training of those involved.

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

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

Among the methods of organizing such cycles during the training session are:

● rigid intervals of rest with small loads and short periods of rest with the expectation of under-recovery;

● Relatively complete rest intervals that ensure the restoration of working capacity;

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

● full rest interval, calculated for the imposition of the load after the reduction of the hypercompensation curve to the background level.

9.5. Special physical training in taekwondo

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

The level of physical fitness of a taekwondoist changes with the growth of his sportsmanship, so the education of the athlete's physical qualities must be carried out in accordance with the requirements of the specifics 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 apparatus. Therefore, the development of physical qualities should be aimed specifically at providing motor actions that are characteristic of taekwondo. Nevertheless, the methods of their development have their own specifics, and therefore the terms relating to the principles and methods of improving physical qualities will be repeated.

9.5.1. Taekwondo special strength as speed strength

The conditions and nature of the efforts developed during the fight are too diverse to be able to speak of a single manifestation of strength in taekwondo.

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

According to the nature of the efforts, 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, develops in the accented strikes of a taekwondoist.

Fast force is manifested in movements in which the speed of movement plays a predominant role, and relatively small inert resistances are inherent in it.

Slow force manifests itself at relatively slow movements performed with little or no acceleration. A typical case of the manifestation of slow force in taekwondo is the direct forceful overcoming of the enemy's resistance in close combat at the time of captures, holding, etc.

Different modes of work and fighting styles of athletes require different manifestations of strength, especially when they perform shock actions.

Thus, a “tempo” fighter needs a force that allows him to inflict a series of rapidly alternating relatively weak blows, overcoming his inertial efforts and the resistance of the enemy. Such a taekwondoist seeks to strike the next one as quickly as possible after each blow. 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 continuous suppression of the opponent.

In a taekwondo “knockout”, on the contrary, the main feature is the ability to inflict a strong accented blow with maximum and near-limit force of an “explosive” nature. The "explosive" effect is achieved by involving the maximum number of functional units of each individual working muscle, rational use for this particular stroke muscle groups, their high intermuscular coordination and the ability of an athlete to strike in an extremely short time microinterval. The “knockout” fighter is characterized by a relatively low combat density, since he usually delivers strong single or double blows (less often series) with relatively long pauses between attacks. This is due to a number of reasons, in particular, the physiological capabilities of the muscles, whose work is based on alternate contraction and relaxation, and it takes more time to relax the muscles than to contract. In this regard, in a high-density fight, a taekwondo “knockout” has less favorable conditions for a strong accented strike, since the relaxation time of his muscles will be shorter.

The manifestation of slow strength, especially in direct contact with the enemy at the time of the power struggle and during his physical "suppression", is characteristic of the "silovik" fighter. Usually, his strikes have poorly differentiated efforts - they are applied with the same force and at a low speed, they lack an “explosive” accent. Insufficient level of speed with good physical preparation leads to the formation of a power fighting style in such a taekwondo player with the aim of achieving victory through physical suppression of the enemy.

The taekwondo player assumes a protective position before and after striking, and therefore has a reduced ability to carry out the maximum hard hit. He achieves the effect in percussion actions due to 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 practice, the coach must use the appropriate means and methods to develop each type of strength, focusing on those that correspond to the style of a particular fighter.

In addition, it must be remembered that the magnitude of the displayed force depends on the level of fitness of the athlete - in a state of high fitness, the number of people involved in work increases. muscle fibers and improved muscle synchronization.

Tatyana Gimatova
Methods of physical training of taekwondo athletes aged 11–13.

PHYSICAL TRAINING METHOD

TAEKWONDISTS 11-13 years old

1. Specific features of sports activities in taekwondo

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

The structure of each specific ability as a person's readiness for this activity is highly complex, it includes a set 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 training and the ability to solve complex motor problems. The auxiliary ones include the properties of self-confidence, emotional mood, self-control, etc. Thus, the leading and auxiliary components of abilities in taekwondo form unity that ensure the success of training and education and, at the same time, its individualization associated with the personality of the Teacher and its characteristics.

Studying the specific psychological characteristics of various abilities, one should single out 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 for this activity.

Applied to lessons taekwondo the structure of sports abilities can be represented as follows.

1. Universal capabilities:

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

The combination of the ability to perfectly control your body with the philosophy of humanism and kindness.

2. General abilities:

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

Presence during classes favorable for its implementation of mental states.

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(of his abilities) there is not only learning ability (as the ability to acquire 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 athletes aged 11-13

Characteristic methods of using physical exercises in dynamics training sessions

We propose to use an integrated approach using the following tools learning:

1) verbal;

2) demonstration;

3) copying (repeating what you see);

4) leading.

Training as a means of lasting assimilation educational material due to repeated repetition of movements with incidental correction of errors.

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

Communication of knowledge as a means carried out:

verbal methods(lecture, story);

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

Exercises provide a solid assimilation of combat techniques, help strengthen the athlete's musculoskeletal system, develop the entire vegetative (nutritional) spheres of the body and facilitate the assimilation of tactical and technical constructions in taekwondo. Typically, the total physical exercises are divided according to their specific belonging to a specific, sports activity and are divided on:

general developmental (preparatory) ;

special (leading, imitation);

main (competitive).

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

Attack technique of the enemy;

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

Energy - as mental, coordination and physical fatigue;

Psychological - as uncertainty in the success of the implementation of the planned actions.

If the coordination and sensorimotor structures do not experience special loads during the training process, then in the conditions of competitions, powerful psychostress loads affect the sensorimotor system.

There are two directions for development physical qualities: general physical training and special physical training.

In almost all sports with the approach of the course training to the main competitions, a significant part of the time is devoted to exercises specific to this type, however, in the course of many years training and especially at the initial stage. training, priority is given to general physical exercises, providing the formation of the main muscle groups, and the implementation of such natural movements for a person as running, jumping, gymnastics, swimming, games.

But at the same time, it should be remembered that in the conditions of early specialization, when in sport 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, justify the content and methodology for preparing children, No. Each trainer will have to use their knowledge and intuition of the teacher at the level of the discoverer.

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

Historically, it has been physical qualities, in addition to strength, speed and endurance, include flexibility and dexterity. This is not true, since flexibility should be attributed to the anatomical quality that provides mobility in the joints of the spine. (immediately flexibility) and distension in the joints of the extremities. Agility is much more multi-dimensional than pure blocking. physical qualities, and consists of a number of such components as accuracy of movements on accuracy, stability, coordination of movements, which ensures coordination.

Defining age features development physical qualities, it was found that in children aged 11-13 years it is advisable to cultivate dexterity and speed, since at this age the lability of the neuromuscular tissue is the highest and the body is able to successfully cope with new motor tasks for 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 OFP are:

• - crosses for various distances, running at a variable pace, running with accelerations,
• - sport games: rugby, football, table tennis, basketball, handball,
• - weightlifting training: barbell, weights, simulators,
• - exercises without weights - push-ups from the floor, push-ups on the uneven bars, pull-ups on the crossbar, long jumps, high jumps, shot puts, swimming for time and volume,
• - ski race,
• - tourist trips.

With an increase in sportsmanship, physical training shifts towards a special direction. SFP funds include:

• - cross with sharp accelerations,
• - work with a sledgehammer on a car tire,
• - kettlebell throws, kettlebell exercises,
• - pushes, jerks, throws of heavy balls,
• - work with a skipping rope,
• - pushing the bar from the chest,
• - strikes with weights in the hands,
• - push-ups from the floor and pull-ups on the crossbar at an accelerated pace,
• - work on bags, pears, wall pillows with explosions.

When working on endurance, increase the rounds to 5 minutes or more. When working on agility, coordination of movements, vestibular apparatus need to master a variety of motor skills.

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

Improvement of technical and tactical skills during special training is carried out as follows:

• - Improvement of direct, lower, circular, back, side kicks.
• - Protection against direct, lower, circular, rear, side kicks.
• - Improvement of double and serial strikes and protection from them.
• - Technique and tactics of fighting at a long distance, working with an opponent fighting in an offensive manner. Training with an opponent fighting in a counterattacking manner from a long distance.
• - Technique and tactics of combat at medium and close range. Entry and exit technique.
• - Technique and tactics of fighting in an attacking manner (with a high opponent, with a low opponent, with a light opponent, with a heavy opponent).
• - Technique and tactics of combat in a counterattacking manner. Strikes ahead.
• - Technique and tactics of fighting with an opponent who is in the left-handed stance, right-handed stance.
• - Technique and tactics of fighting with an opponent acting in a counterattacking manner.
• - Exercises on special boxing equipment, bags, makiwaras and paws.
• - Technique and tactics of combat with an aggressive opponent.
• - Technique and tactics of combat with a universal opponent.

Free and conditional fights are a means of consolidating skills, practicing in improving 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 taekwondo fighters are not only the goal of training, but also, if used correctly, an effective means of improving special preparedness. It is impossible to achieve a high level of fitness 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, strong-willed qualities are developed.

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

Distances in the literal sense are not included in the composition of the initial technical actions, however, they predetermine the composition of the technique, the variability of its execution and combat tactics.

For the implementation of any attacking technical actions, or defense, the use or provision of a given distance is certainly taken into account.

Distances are divided into:

• 1. Far, in which the blow can be delivered in steps.
• 2. Medium, in which a kick can be delivered without stepping.

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

Stances are a necessary condition for the implementation of an attacking or defensive maneuver. The rack must have a sufficient margin of stability (including the creation of a shock support).

Racks in the projection on the sagittal plane can be straight and bent. The bent stance is rare in taekwondo, and is usually transient, practically an element of maneuver.

Traditionally, in taekwondo, the leading importance is attached to the dayang (step) maneuver, both for tactical preparations for an attack and for defense.

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

Jumping can be done in two ways: a push with one foot and a push with two legs (jump).

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

Body movements are represented by:

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

Strikes in taekwondo are the main means of attack, the most important component of the technical equipment of a fighter. In the sports section of taekwondo, certain parts of the body are established that can be punched and kicked.

Tactics in sports is a maneuver of forces and means in the course of combat in order to achieve the desired result. By means is meant everything that affects the enemy (manpower with its weapons, artillery, tanks, aircraft), by forces is the amount of these means.

Table 1

Levels of solving tactical problems in battle

Forces of fighters	Maneuver by forces and means	Fighters funds
Anthropometric data	Strategic Combat Level	Initial technical steps: - choice of rack and distance; - occupation of fighting poses; - body maneuver - movement;
Physical Qualities	Reconnaissance of enemy forces and means	Main technical steps: - direct blows; - direct long-range strikes; - side impacts near; - long-range side impacts; - strikes from above near; - blows from above distant; - rear reverse impacts melee
Sensorimotor qualities	Accounting for their forces and means. Assessment of the situation
Intellectual qualities	Decision-making: - what methods to influence the enemy - what style to fight	- task return blows far; - defense by body maneuver and by dayang; - contact protection (blocks, supports, rebounds); - retaliatory strikes; - counter strikes
Neuro-typological features
Methods of masking their forces and means
Mental qualities	Methods of psychological influence (suppression, activation)	Auxiliary technical actions: - attacking feints with hands; - attacking feints with legs; - attacking body feints
Use of indirect factors

In sports, it is advisable to understand the physical and volitional qualities by means of which specific sports activities. Under the means should be understood the entire list of technical actions in this sport.

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

According to the sequence of tactical implementation in combat and in the course of preparation for competitive activity, all of the above mental and motor technical actions should be presented in the following sequence:

• 1. Attacking technical and tactical actions.
• - strikes from the dayang maneuver;
• - blows from the maneuver with the torso;
• - blows from the maneuver with the torso and dayang;
• - combinations of blows;
• - a series of blows.
• 2. Counterattacking technical and tactical actions.
• - retaliatory strikes after maneuvering 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 exhaust the enemy;
• - actions to suppress the enemy;
• - actions to beat the opponent.
• 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 taekwondo athletes of the highest qualification. The study of the overall effectiveness of the methodology for the development of significant qualities of these athletes.

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Ministry of Education and Science Russian Federation

Kostroma State University named after N.A. Nekrasov

Faculty physical education

Department of Physical Culture and Sports

Final qualifying work

Features of the training of highly qualified taekwondo athletes (on the example of the ITF Regional Taekwondo Federation)

Kostroma 2014

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

2.3 Improving the skills of highly qualified taekwondo practitioners

• 2.3.1 Improvement of technical and tactical skills, sensorimotor and mental processes
• 2.3.2 Increasing the level of physical and volitional fitness
• 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 taekwondo practitioners
• Chapter 2 Conclusions
• Conclusion
• Bibliography
• Applications
• Introduction
• The urgency of the problem. Over the past decades, interest in various types of oriental 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. Inclusion of taekwondo in the program Olympic Games challenges specialists to prepare a system sports training Russian taekwondo athletes of the highest qualification to successful performances not only at the Russian championship, but also at the European and World Championships and the Olympic Games.
• Training of an athlete is a broad concept and is a directed use of the totality of factors - means, methods, conditions - with the help of which the athlete's readiness for sports 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 training process.
• The ever-increasing competition in taekwondo indicates the need to develop new tools and methods sports training which could maximally 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 taekwondo fighters, the manifestation of which would give the greatest result in competitive fights and, ultimately, determine the success of competitive activity in general, arises.
• The purpose of the work: to study the features of the training of taekwondo athletes of the highest qualification.
• Work tasks:

1. Determine the theoretical foundations of the organization of the training process in taekwondo.

2. To identify the most significant physical qualities of highly qualified taekwondo practitioners.

3. To investigate the effectiveness of the methodology for the development of significant qualities.

Object of study: the training process of highly qualified taekwondo practitioners.

Subject of study: methods and means of training highly qualified taekwondo practitioners.

Hypothesis of the study: determination of the leading special physical qualities of taekwondo fighters at the stage of higher mastery in order to develop them purposefully will increase the effectiveness 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 the organization of 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 duel 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 Hi, "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 combat systems began, which served as the prototypes of modern taekwondo: subak, taekken, chharek, orenkwon, yusul and others.

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

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

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

In 1945, after the liberation of Korea, national martial arts began to revive, but the tradition of their transmission was lost, so it developed a large number of related trends with a similar technical arsenal, which lacked philosophical principles and a spiritual basis. After the Korean War of 1950-1953, the idea arose to create 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 traditional Korean subak and taekken wrestling, 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 Hi 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 in the Western manner (taekwondo) in order to differ from the 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 Promotion Center was opened in Seoul. It carries out the official assignment of dans and the issuance of certificates, the training of instructors, keeps a chronicle of taekwondo records, publishes teaching aids and releases educational and methodological videos.

Since 1989, taekwondo has been known in the USSR.

Today taekwondo is modern look sports and martial arts, which have spiritual and philosophical roots and 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, steadfastness of spirit.

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

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

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

Musul - this term is translated 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 the methods of working on oneself, when a taekwondo practitioner learns to defeat not only the opponent, but also his own shortcomings; through the improvement of taekwondo technique, he improves his will, strives to turn training into a creative process of self-development and self-knowledge.

Do is a path in the context of spiritual and moral education. This principle embodies the desire of a person 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 a comprehensive physical and spiritual education of a person, contributing to the harmonious development of the individual.

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

Kibong dongjak is the basic technique. This is the foundation on which all further skill is based, acquired as a result of hard training.

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

Kyorugi - duel. Training in combat technique and tactics.

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

Kyokpkha is a demonstration technique. Demonstration of human capabilities that can be developed by doing taekwondo.

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

Firstly, it is typical and mandatory for sports taekwondo to hold competitions. And for the competition it is important not only to correctly determine the winner - the safety of the participants is very important. The ITF has developed and successfully uses protective equipment that protects the athlete as much as possible and allows you to show all the elements of complex technique. Also developed harmonious system rules, allowing more objectively to determine the winner.

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

Taekwondo classes at an early age develop motor skills in children, instill in them a culture of movement. At this stage, the foundation of taekwondo technique is laid in children, which will subsequently make it possible to compete in competitions or, if an 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, the ability to work independently and in a team. You can never exclude the cultural, aesthetic, philosophical, spiritual aspects of taekwondo. Superimposed on the mentality of the Russian people, taekwondo practitioners develop a culture of communication, respect for elders, parents and teachers. At an age when a person’s character and personality are being formed, it is important that there is a mentor nearby who will always help, and a friendly team.

IN adulthood taekwondo classes help keep fit, maintain high vitality and fight premature aging.

Of course, not everyone involved in taekwondo reaches sports heights, 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 busy, distract them from the street, reduce juvenile delinquency, and resist the onset 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 the basic and special training of taekwondo fighters: the concept of technique and tactics in combat

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 OFP are:

Cross-country races, running at a variable pace, running with accelerations,

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

Weightlifting training: barbell, weights, simulators,

Exercises without weights - push-ups from the floor, dips on the uneven bars, pull-ups on the bar, long jump, high jump, shot put, swimming for time and volume,

Ski race,

Tourist trips.

With an increase in sportsmanship, physical training shifts towards a special direction. SFP funds include:

Cross with sharp accelerations,

Working with a sledgehammer on a car tire,

Kettlebell throws, kettlebell exercises,

Pushing, jerking, throwing heavy balls,

jump rope work,

Pushing the bar from the chest,

Striking with weights in hand

Push-ups from the floor and pull-ups on the crossbar at an accelerated pace,

Work on bags, pears, wall pillows with explosions.

When working on endurance, increase the rounds to 5 minutes or more. When working on dexterity, coordination of movements, 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 the production of breathing.

Improvement of technical and tactical skills during special training is carried out as follows:

Improving direct, lower, circular, back, side kicks.

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

Improvement of double and serial strikes and protection against them.

Technique and tactics of fighting at a long distance, working with an opponent fighting in an offensive manner. Training with an opponent fighting in a counterattacking manner from a long distance.

Technique and tactics of combat at medium and close range. Entry and exit technique.

Technique and tactics of fighting in an attacking manner (with a high opponent, with a low opponent, with a light opponent, with a heavy opponent).

Technique and tactics of combat in a counterattacking manner. Strikes ahead.

Technique and tactics of fighting with an opponent who is in the left-handed stance, right-handed stance.

Technique and tactics of fighting with an opponent acting in a counterattacking manner.

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

Technique and tactics of combat with an aggressive opponent.

Technique and tactics of combat with a universal opponent.

Freestyle and conditional fights are a means of consolidating skills, practicing in improving 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 taekwondo fighters are not only the goal of training, but also, if used correctly, an effective means of improving special preparedness. It is impossible to achieve a high level of fitness 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, strong-willed qualities are developed.

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

Distances in the literal sense are not included in the composition of the initial technical actions, however, they predetermine the composition of the technique, the variability of its execution and combat tactics.

For the implementation of any attacking technical actions, or defense, the use or provision of a given distance is certainly taken into account.

Distances are divided into:

1. Far, in which the blow can be delivered in steps.

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

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

Stances are a necessary condition for the implementation of an attacking or defensive maneuver. The rack must have a sufficient margin of stability (including the creation of a shock support).

Racks in the projection on the sagittal plane can be straight and bent. The bent stance is rare in taekwondo, and is usually transient, practically an element of maneuver.

Traditionally, in taekwondo, the leading importance is attached to the dayang (step) maneuver, both for tactical preparations for an attack and for defense.

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

Jumping can be done in two ways: a push with one foot and a push with two legs (jump).

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

Body movements are represented by:

Deviations (deviations);

Slopes towards the leg farthest from the enemy;

Slopes towards the leg closest to the enemy.

Strikes in taekwondo are the main means of attack, the most important component of the technical equipment of a fighter. In the sports section of taekwondo, certain parts of the body are established that can be punched and kicked.

Table 1

Levels of solving tactical problems in battle

Forces of fighters	Maneuver by forces and means	Fighters funds
Anthropometric data	Strategic Combat Level	Initial technical steps: Choice of stance and distance; Occupation of fighting poses; Body maneuver; Movement;
Physical Qualities	Reconnaissance of enemy forces and means	Main technical steps: Direct hits; Direct long-range strikes; Side impacts near; Long-range side kicks; Hits from above near; - blows from above distant; Rear kickbacks melee
Sensorimotor qualities	Accounting for their forces and means. Assessment of the situation
Intellectual qualities	Decision-making: What methods to influence the enemy What style to fight	Setting back-range strikes; Defense by body maneuver and by dayang; Contact protection (blocks, supports, rebounds); retaliatory strikes; Counter strikes
Neuro-typological features
	Methods of masking their forces and means
Mental qualities	Methods of psychological influence (suppression, activation)	Auxiliary technical actions: Attacking feints with hands; Attacking feints with legs; Attacking body feints
	Use of indirect factors

In sports, it is advisable to understand the physical and volitional qualities by means of which specific sports actions are realized by forces. Under the means should be understood the entire list of technical actions in this sport.

With a variety of combinations of all the physical and mental qualities of both opponents, the variety of technical actions in the arsenal of each fighter causes an even greater variety of possible options for using technical means, maneuvering with 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 complicated. It requires, first of all, the distribution of concepts related to tactics in time and in ranks of significance.

According to the sequence of tactical implementation in combat and in the course of preparation for competitive activity, all of the above mental and motor technical actions should be presented in the following sequence:

Strikes from the dayang maneuver;

Blows from body maneuver;

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

Combinations of blows;

A series of blows.

Retaliatory strikes after maneuver defense;

Strikes back after contact defense;

Counter strikes together with defense;

Preemptive strikes from preemptive defense.

Actions to neutralize the enemy;

Actions to activate the enemy;

Actions to exhaust the enemy;

Actions to suppress the enemy;

Actions to beat the enemy.

4. Fighting styles.

Programmed (rectilinear and combinational);

Situational (active and passive).

1.3 Fundamentals of organizing the process of sports training

The process of training highly qualified athletes can be divided into three interconnected parts: the construction of the process, its implementation and control over the course of training.

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

The structure of the training is characterized, in particular:

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

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

a certain sequence of different links of the training process (separate classes and their parts, stages, periods, cycles), representing the phases or stages of this process, during which the training process undergoes regular 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 a microcycle (for example, a weekly one);

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

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

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

Rational construction of long-term sports training is carried out on the basis of the following factors:

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

- duration of systematic training to achieve these results;

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

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

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

1. A unified pedagogical system that ensures the rational continuity of tasks, means, methods, 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 this sport.

Target orientation in relation to the highest sportsmanship in the process of preparation for all age groups.

Optimal ratio (proportionality) of various aspects of an athlete's preparedness in the process of many years of training.

Steady growth in the volume of funds for general and special training, the ratio between which is gradually changing. From year to year, the share of the volume of special training means in relation to the total volume of the training load increases and, accordingly, the share 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 observance of gradualness in the process of using training and competitive loads, especially in classes with children, adolescents, since comprehensive preparedness is steadily increasing only if the training and competitive loads at all stages of the long-term process fully correspond to his biological age and the individual capabilities of the athlete.

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, in comparison with the previous stages, training acquires an even more specialized focus. The athlete uses the whole complex effective means, methods and organizational forms of training in order to achieve the highest results in competitions. The volume and intensity of training loads reach a high level. Increasingly, training sessions with heavy loads are used, the number of sessions in weekly microcycles reaches 10-15 or more. The training process is more and more individualized and is 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 week or about a week duration, usually including from two to several sessions.

External signs of the microcycle are:

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

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

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

Building a workout in medium cycles (mesocycles)

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

The construction of the training process on the basis of mesocycles makes it possible to systematize it in accordance with the main task of the period or stage of training, to ensure the optimal dynamics of training and competitive loads, the appropriate combination of various means and methods of training, the correspondence between the factors of pedagogical influence and rehabilitation measures, to achieve continuity in the education of various qualities and abilities.

Building a workout in large cycles (macrocycles)

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

The preparatory period (the period of fundamental training) is divided into two major stages: 1) general preparatory (or basic) stage; 2) a specially preparatory stage.

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

The stage consists of two, in some cases - of three mesocycles. The first mesocycle (duration 2--3 microcycles) is retractive, closely connected with the previous transitional period and is preparatory to performing high-volume training loads. The second mesocycle (duration 3-6 weekly microcycles) is the base one, aimed at solving the main tasks of the stage. In this mesocycle, the increase in the total volumes of training means, unidirectional private volumes of intensive means, which develop the basic qualities and contribute to the mastery of new competitive programs, continues.

Special preparatory stage. At this stage, the volume of the training load is stabilized, the volumes aimed at improving physical fitness, the intensity increases by increasing the technical and tactical means of training. The duration of the stage is 2-3 mesocycles.

Competitive period (the period of the 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 problems are solved with the help of competitive and close to them specially preparatory exercises.

Process organization special training in 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 both training and commercial in nature; special training for them, as a rule, is not carried out. They themselves are important links in the preparation for major 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 direct 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 the 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, the main qualifying competition is usually held.

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

restoration of working capacity after the main qualifying competitions and championships of the country;

further improvement of physical fitness and technical and tactical skills;

creation and maintenance of high mental readiness in athletes due to the 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 the maximum use of all aspects of preparedness (physical, technical, tactical and mental) in order to transform it into the highest possible sports result.

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

Transition period. The main objectives of this period are to ensure proper rest after the training and competitive loads of the past year or macrocycle, as well as maintaining a certain level of fitness to ensure optimal readiness of the athlete for the start of the next macrocycle. Particular attention should be paid to a full 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 for building training during 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 amount of work and minor loads. Compared with the preparatory period, the amount of work is reduced by about 3 times; the number of classes during the weekly microcycle does not exceed 3-5; no heavy workloads are planned. The main content of the transition period is a variety of means active rest and general exercises.

At the end of the transition period, the load gradually increases, the amount of active recreation equipment decreases, and the number of general preparatory exercises increases. This allows you to make 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, adjusts to 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 single 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 the preparedness of athletes, the system of competitions that has developed in this sport; others - with the stage of many years of training, patterns of formation of various qualities and abilities, etc., others - with the organization of training (centralized training or in the field), climatic conditions (hot climate, middle mountains), material and technical level (simulators, equipment and equipment, restorative means, special food, etc.).

1.4 Taekwondo routine and hygiene

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

Mode is of great importance for a taekwondo. With proper and strict observance of the daily routine, a certain daily stereotype is developed. This ensures a high level of performance and creates Better conditions for her recovery. A rational daily routine not only helps to maintain high performance, but also allows you to better plan your time and work more productively. Steady observance of the daily regimen brings up organization and will in athletes, and also accustoms them to conscious discipline.

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

When planning the regime, it is necessary to take into account data on daily changes functional state organism. Throughout the day, a person's performance changes. Rising smoothly, it reaches its highest level at 10-13 o'clock in the afternoon, and by 14 o'clock it usually decreases. After that, the second wave of increase in working capacity begins, which gradually decreases after 20 hours. The highest level of psychophysiological functions important for taekwondo practitioners, associated with speed, accuracy and high coordination of movements, is observed from 10 am to 1 pm, and also from 4 pm to 8 pm.

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

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

It is expedient to carry out the main training sessions during the periods of greatest working capacity (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 applied at a certain time, which contributes to a faster recovery of working capacity. With two workouts a day, the breaks between them should be as long as possible. At this time, it is advisable to use various restorative agents (hydro procedures, massage, etc.). Evening training sessions should end 2-3 hours before bedtime.

During preparation for the most important competitions, the daily regimen 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 build the training process and daily routine in such a way that the highest rise in working capacity falls exactly on those days and hours in which taekwondo performances will take place, that is, take into account not the total start time of the competition, but the time when the taekwondo player will perform at dayang. Naturally, when preparing for competitions, the entire daily regimen is rebuilt, that is, the time of getting up and going to bed, the time of training sessions and meals.

Sleep should be uninterrupted 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. Peace and quiet are essential for healthy sleep. Before going to bed, everything that can cause excessive excitement of the nervous system should be avoided.

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

The qualitative usefulness of the diet of a taekwondoist 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 be related as 1: 0.8: 4.

Daily rate protein for taekwondo athletes is 2.4-2.5 g per 1 kg of weight. More than half of all consumed proteins should be animal proteins, which are found in meat, fish, eggs, milk, cottage cheese, and cheese. Of the products of plant origin, soybeans, beans, oatmeal and buckwheat, potatoes, rice, and rye bread contain the most proteins. Excessive consumption of proteins (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, cereals with milk - for dinner.

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

The daily norm of carbohydrates is 9.0-10.0 g per 1 kg of body weight. In the diet of a taekwondoist, complex carbohydrates should be 64%, and simple - 36%. Eating a lot of sugar is not recommended.

Compliance with the rules of personal hygiene is essential to improve the health and performance of a taekwondo player.

The main means of skin care is regular washing of the body. 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.

Particular attention must be paid to the feet: a taekwondoist must take care of his feet. With bruises and abrasions, the legs should be treated. With a large shock load, 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 practitioners, they are in fact the destroyers of fitness and are therefore incompatible with the sport regimen.

An important role in the personal hygiene of a taekwondoist is played by a bath. Proper use of the bath provides good body care, improves the functionality of the cardiovascular system, thermoregulatory processes, central nervous system, motor apparatus 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 availability of a program, relevant principles of training, a specific methodology for the development of physical and psychological qualities, training in tactical techniques and certain hygienic provision.

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

The methodology for the development of the corresponding physical quality should provide, if possible, precise instructions regarding the implementation in a certain sequence of the 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. Determination of the place of exercises in a separate lesson.

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

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

Tactics in sports is a maneuver of forces and means in the course of combat in order to achieve the desired result. By means is meant everything that affects the enemy (manpower with its weapons, artillery, tanks, aircraft), by forces is the amount 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 an obligatory part of the training of taekwondo players and includes a rational regimen, high-quality nutrition, personal hygiene rules, and appropriate hygienic conditions for taekwondo classes. The construction of the training process, taking into account the basic hygienic provisions, provides a high level of health for taekwondo fighters, the constant growth of their skills, the stability of sports form, sports longevity and is one of the most important conditions for high-quality preparation for competitions.

Chapter 2. Analysis of organizational and methodological features of the training of highly qualified taekwondo athletes

2.1 Feature O Provincial Taekwo Federation ndo ITF

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

Since 1998, Federation athletes have been participating in such tournaments as the Martial Arts Olympiad, Russian Championship and Championship, European Championship and Championship, World Championship and Championship, in 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 to hold the First ITF Taekwondo Championship in Kostroma (about 300 athletes took part). In 2013 - Holding the Second ITF Taekwondo Championship in Kostroma (about 400 athletes took part). In 2014 - Holding the Third ITF Taekwondo Championship in Kostroma.

On this moment 9 coaches work in the Kostroma Taekwondo Federation (all pupils of V.P. Maklakov) and about 250 athletes train under their guidance. Work is carried out in three clubs:

Combat sports club "Scorpio";

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 held on the basis of the work programs of each trainer, developed on the basis of Sample program sports training for children and youth sports schools and specialized youth schools Olympic reserve Taekwondo ITF.

Features of training in groups of higher sportsmanship in the Federation

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

The stage of higher sportsmanship is determined by the achievement of individualization of technical and tactical training. At the same time, the propensity of athletes to certain actions of attack and defense, the manners of fighting they choose, preferences in motor responses, manifestations of the mental and motor properties of those involved are taken into account.

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

Actions in combat are improved against the background of attention control, including entering into exacerbated states and manifestations of decisiveness in dangerous combat interactions with the enemy. The aesthetic aspects of the performance of taekwondo techniques are consistently improved, enhancing the expressiveness of the use of actions in competitions, their spectacular effect that affects 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, an improvement in the distribution of attention between the use of attack and defense actions. Of particular importance are the development of the abilities of the momentary characteristic of counteractions with the enemy and a clear determination of the distance to the striking surface of the opponent's arm and leg, as well as to his affected surface.

To improve motor memory, it is necessary to constantly pay attention to the achieved amplitudes of movements and the dynamics of the performance of actions. For the development of tactical thinking, which requires a quick analysis of information about the actions of the enemy under time pressure and an adequate choice of tactical intentions, it is necessary to increase the number of exercises on "paws" with imitation of combat interactions.

...

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

IN modern sports the limited time allotted for training and preparing for competitions requires solving the problems of increasing the level of working capacity and minimizing energy costs in order to form the necessary level of physical fitness. Although at the stage initial training there is practically no competitive activity, this problem should not be left without attention, since it is within the framework of this stage that the so-called functional base of the preparedness of an athlete, in general, and a 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 provision is lower than in representatives of other types of martial arts (boxing, wrestling). Highly trained taekwondo athletes are distinguished by great anaerobic capabilities - the duration of breath holding on inhalation and exhalation. Characterizing the degree of muscle development in terms of the circumference of the body segments, it can be seen that taekwondo athletes are dominated by the development lower extremities(thighs and especially lower legs). In addition, taekwondo athletes are characterized by resistance to impact, to static loads they are less adapted. The rotation of the pelvis, which is carried out when performing kicks, as well as balancing movements with the hands, develops muscles well. abdominals. Most kicks in taekwondo are associated with high leg raises, which develops lateral muscles trunk and inner thighs. The standard training regime is associated with the active work of the whole body. The consequence of such 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: an increase in the efficiency of the lungs; improvement of the blood flow system by increasing blood vessels, their elasticity, reducing dystonia; improvement of blood composition, in particular an increase in the content of red blood cells and hemoglobin; increasing the viability of body tissues due to increased metabolic processes; improvement of the work of the heart (it acquires the ability to work with heavy loads); sleep improvement, etc.

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

In the theory of sports, 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. With regard 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 preparatory and competitive exercises, which are the main means of developing special physical fitness.

To overcome this difficulty, it seems appropriate to use modified outdoor games that simulate the competitive activity of taekwondo fighters. In this case, physical abilities that make up the model of taekwondo fighters' physical fitness will manifest, and, consequently, develop under sufficient load.

The need for physical training in accordance with the model of physical fitness is confirmed by the widespread use of various models in the theory of sports - characterizing the structure of competitive activity, the structure of various aspects of preparedness, the structure of the morphological and functional 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 an object, process or phenomenon. In particular, the preparedness models, according to the author, allow revealing the reserves for achieving the planned indicators of competitive activity, determining the main directions for improving preparedness, establishing the optimal levels of development of its various aspects among athletes, as well as the connections and relationships between them. The use of these models makes it possible to determine the general directions of sports improvement in accordance with the significance of various characteristics of technical and tactical actions, functional readiness parameters for achieving high performance in a particular sport.

Under the model of physical fitness of a young taekwondo player, we mean the level of development of physical abilities that determine the success of competitive activity.

Based on the structure of technical readiness, in the structure of physical readiness of taekwondo fighters, the following physical abilities and forms of their manifestation are distinguished: power abilities - the maximum strength of the trunk muscles; depreciation force of the leg muscles; explosive force muscles of the arms and legs; reactive force of the muscles of the arms, legs and torso; speed abilities - the ability to quickly respond to a signal (complex reaction); ability to perform single local movements with maximum speed; the ability to quickly start moving; coordination abilities - the ability to reproduce, measure, differentiate and evaluate the parameters of movements; sensory abilities - the ability to respond to acceleration, to the influence of centrifugal and centripetal forces, to a change in the direction of gravity, to the effects of static and dynamic forces; ability to kinesthetic analysis, to 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 in place, strength, frequency and direction of exposure; endurance - special power, speed and coordination endurance to 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 the quantitative indicators of the level of development of the above physical abilities, which made it possible to dose the training loads in order to eliminate the disproportion in the level of development. At the stage of initial training, in our opinion, this is quite justified. Although at the subsequent stages of a 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.

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