Water polo exercises on land. How is training carried out and why is the role of a water polo coach so important? Notable game tactics

Water polo (water polo) is a physically demanding sport. Therefore, before you start playing, you need to spend significant amount of exercise.

The advantages of these trainings are the development of strength, agility and coordination of movements.

Features of the general physical training of athletes

In water polo, considerable attention is paid to swimming exercises, which take 2/3 of the workout at first.

This helps to give the necessary physical activity to all muscle groups, because the work of each muscle affects the result, improve the athlete's maneuverability in the water.

And also to improve general physical fitness, it is recommended to carry out classes in gym and in the air. After all, water polo is a sport in which almost all the muscles of the body are involved, which requires thorough physical preparation and the ability to withstand enormous loads.

Popular techniques

The main techniques or techniques include:

Important! Technical and tactical training, as a rule, is carried out in bundle.

Notable game tactics

In water polo, there are two main tactics of the game:

1. Individual. The bottom line is that each player is responsible for an individual rivalry with a specific opponent player. For example, a defender against an attacker.
2. Collective. It is based on typical game situations, such as counterattack, free throw near the opponent's goal, playing in unequal lineups.

Gestures, tricks, throws

Gesticulation is an important aspect of the game, because a well-organized system of gestures between players greatly facilitates communication within the site.

Also, the coach can use gestures to show the rebuildings inside the game of his wards. The referee, in addition to the whistle and speech, explains his decisions to the water polo players with gestures.

In water polo there is a great a bunch of techniques such as throwing, covering the ball with the body, passing, transferring the ball from hand to hand, changing the style of swimming, etc.

The main types of throws in this sport are:

• Sweeping the ball.
• Throw - from the summer.
• Push the ball with a turn of the brush.
• Push - with a toss.
• Throw - lying on your back.
• Throw back.
• Throw - with a brush from the water.

Photo 1. An example of an athlete in water polo performing such a technique as throwing the ball from a swing.

Water polo training

Education is a long and difficult process. It is necessary to develop all muscle groups, master many swimming techniques, improve your coordination and agility to hold a wet ball with one hand.

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The need for a trainer

Due to the technical and tactical complexity, as well as uncommon and significant physical activity, the need for a coach in mastering the basics of this sport is beyond doubt. It is he who will bring the athlete up to date, appoint the right workouts, and also instructs on how to initially do not overload to avoid injury.

Duration and frequency of exercise

When a person starts playing water polo, the recommended rate of training for him is 3-4 for 1.5-2 hours.

In addition, each session:

50% - general physical training (gp). Consists of work in the gym and swimming pool.

It is aimed primarily at strengthening the muscles of the back, arms and legs, developing dexterity, flexibility and coordination of movements,

• 25% — special training, which includes swimming in different styles and switching between those styles.
• 15% - development of technical methods.
• 10% - tactical training, game training, psychological training.

Important! IN first few years it is recommended to hold competitions inside sports section so that students constantly feel the competitive moment and not fell into a stupor in real competitions.

Over time, usually 3 years later, general physical training and technical training are reversed. Accordingly, the development of techniques is 50% of the time and ofp - 15%. At this stage of an athlete's development, the number and time of training increases: 9-10 workouts for 2-3 hours.

Of the fundamental techniques that water polo players work out, the following are distinguished:

Regulations in Russia

To enroll in the water polo section, you must pass the following standards:

• run at 30 m (maximum 5.7 s).
• Standing long jump (minimum 160 cm).
• Throwing tennis ball(minimum 20 m).
• Pull-ups on the horizontal bar (at least 4 times).
• swim 50 m (maximum 3 min).

Standards of general physical and special physical. preparation for enrollment in groups at the stage of sports specialization:

With a further career, the water polo player passes the same standards as for specialization, only with a systematic improvement in the result for each of them.

Conditions and organization of sports training in water polo on land.

Pisareva Anna Viktorovna
Purpose: This work will be of interest to people who are not indifferent to sports, namely to water polo. These are sports coaches, instructors, university students, children and their parents.
Introduction. The essence of such a sport as water polo lies in competitive activity, namely in the struggle (game) between teams. Athletes must have good swimming skills, be able to handle the ball fluently and be able to interact with teammates. After all, the main incentive sports activities athletes is of course the victory over the rival team.
The entire educational training process in water polo can be divided into several stages:
1. Stage initial training(NP). At this stage, those children who have been tested and do not have medical contraindications. The duration of the stage is 2-3 years.
2. Educational and training stage (UT). Enrollment and transfer of children to training groups is carried out according to final results fulfillment of control and transfer standards for OFP and SFP. The duration of this stage is 4-5 years.
3. Stage of sports improvement (SS). Enrollment and transfer to these groups is carried out from a group of students who have successfully passed the stages of UT. The duration of this stage is 3 years.
4. Higher stage sportsmanship(VSM). These groups are formed from a team of the most promising athletes who have successfully passed the previous stages of training, who have fulfilled the standard of a master of sports in water polo. The duration of the stage is 3-5 years. Water polo sports training- this is a special educational and training process in which the athlete reaches his physical capabilities. IN sports training distinguish: physical, technical, tactical, psychological, moral-volitional training of an athlete. aim workout is to achieve your optimal physical layer, comprehensive development physical qualities and education of moral and volitional qualities.
Organization and holding training sessions in water polo depends on the conditions in which they are held.
Water polo training session on land, on outdoors is carried out differently than in sports or gyms.
When conducting a training session in the open air, the trainer-teacher provides for an organized transition from the sports school to the place of training and back. Controls the process associated with sportswear involved. Outdoors, especially on cool days, training sessions should be carried out at a slightly faster pace than in gym. Outdoor training session in the presence of a stadium or some other sports ground allow to include in the training process exercises in pairs, throwing a water polo ball, relay races, playing football, playing volleyball, playing handball, etc. Participants should be warmly and comfortably dressed so that the uniform does not hamper their movements.
The training process in the open air in the cold season differs in its content.
At the very beginning of the lesson, those involved in not to freeze should do a warm-up run and games related to running, or relay races. Here it is necessary to give previously studied exercises, but from new exercises, only those that are easily absorbed by athletes.
Conducting a training session on land in the gym has its own characteristics. Equipped sports and games halls, which has a sufficient amount of equipment, will allow you to perform high-quality preparation and conduct each training session with sufficient density and competent load. When conducting a training session on land and when passing control standards, it is necessary to diversify and develop a versatile physical fitness involved.
Forms of organization of sports training.
In the sports activities of water polo players, the following forms can be distinguished: training session, participation in sports games, training camps and independent training of water polo players.
Training in a sports school or in a section is carried out according to traditional schedule, under the guidance of a trainer - teacher or mentor, and is aimed at training and further improvement of all the elements studied. And also to improve their sportsmanship.
Participation in sports competitions(final or inter-final game with a team opponent) control starts are a powerful stimulus for everyday and monotonous training and help to increase the increase in sports results.
Training camps are usually held with the whole team on the road or on the spot. This is another option to increase your physical level, by means of a large amount in the preparation of an athlete.
Independent (individual) training implies an individual training process without the participation of your mentor (coach).
There are also other forms of training, morning work-out, doing homework and other active physical labor etc.
Conclusion:
Sport, namely the game of water polo, is an amazing and unique sport, where not only all physical and moral-volitional qualities are developed and improved, but also the mental capabilities of the athlete’s brain, because when playing water polo, an athlete must carefully think through his every movement and action, which has a beneficial effect on brain activity. And along with this comes the need for independent monitoring of their physical fitness. After all, physical work, active and passive movements have a great effect on success in the mental sphere of activity.
In addition, one more important element is that playing water polo helps to find new and interesting people, establish friendly relations with them, and experience joyful feelings.

(2 votes, average: 5,00 out of 5)

Water polo is exciting and very beautiful view sport, which at least once was not a competition, or simply saw beautiful photos and video on the internet.

People who play water polo keep themselves in great shape. physical form while having a great figure. And the parents who sent their children to sports schools never regretted it. Good is one of the most important factors in your sports career good coach this is the key to your victory.

Water polo coaches: training with the pros

WATER POLO COACH FOR EVERY CLASS

Before signing up for water polo training, you will need to get to know the coach. You should learn as much as possible about him, what he graduated from, how much experience he has as a coach, what achievements he has. He may have many awards, but at the same time he is just starting to train, and he does not know all the skills you need.

WATER POLO COACH FOR EVERY CLASS

Therefore, you should know his work experience, since with experienced coach you will achieve great success. A qualified trainer will select for you personal training looking at your physical development. He will also make a diet for you, according to which you will eat right, removing harmful products, and add more useful ones.

Water polo coach Russia, trains the best athletes, and they already need special approach. Athletes are already professional and with great experience, and it is very difficult to teach them something new.

CHILDREN'S COACH AND TRAINING IN RUSSIA

If you do not know where to send your child, then water polo will be a good option. Having given to the water polo section in Moscow, your child will be trained there by well-deserved Russian water polo coach they will teach your child all their skills.

CHILDREN'S COACH AND TRAINING IN RUSSIA

To sign up for classes, you need to provide the trainer with a certificate stating that your child is healthy and has no medical contraindications, as well as a certificate that there are no skin diseases. After that, the trainer will see what kind of load you can give your child, and will make a personal training program. If your child is still too young, then the training will take place in a playful way.

• Such training will psychologically develop the child, and he will become more confident and bold. And due to constant physical activity, he will be immune to diseases and viruses.

HOW TO CHOOSE A TRAINER FOR YOURSELF AND YOUR CHILD

The choice of a coach is a very crucial moment, since your future depends on the choice. sport life. To get started, you will need to attend the first training session, in most sections it is free. If the first training is paid, then just ask to watch the training. If you were refused, then you should look for another section with other coaches.

HOW TO CHOOSE A TRAINER FOR YOURSELF AND YOUR CHILD

If you have already signed up for the water polo section, and not really professional sportsman, then you should not argue with the coach, as the coach knows what to do. You can ask the athletes who have been training for more than one day in this coach, and they will tell you in more detail. You should also not have any questions about what to do for training, if such questions arise, it means that the coach pays either attention to you or is an amateur at all, and therefore you need to change the coach or even the section.

Also, every training session should have good physical preparation, if your trainer does not pay physical preparation, then this is not a good sign at all. Technique, of course, is good, but to win you also need strength and endurance. Your coach is also an educator and must find the right approach to training, and to all athletes, in order to only attract them, and not vice versa.

Yartsev Yury Vasilievich water polo coach, he brought up more than one champion, a lot of novice athletes want to sign up for training with him, who have sports career is just beginning.

Yartsev Yury Vasilievich coach of water polo champion teams

Yartsev Yury Vasilyevich is an honored coach of Russia, as well as a master of sports. Yuri Vasilyevich has more than once brought prizes to his country at Olympic Games. Last year we celebrated the day of the coach and Yuri Vasilievich congratulations on the day of the water polo coach.

BECOME A WATER POLO COACH AND TEACH

Water polo coach vacancies, a sufficient amount, and therefore it is not very easy to start training athletes. You will need a special certificate that you have completed sports school, or a document which will show that you graduated from the Academy of Physical Education or something like that. If you have water polo awards, then this will be welcomed to you, especially if these awards international level.

BECOME A WATER POLO COACH AND TEACH

You will need to decide with which age category you work. If you are just going to become a coach, then it is best with the middle age category, since with children you need too much responsibility, and you may not be ready for this, and with adults it will be difficult if they are older than you.

If you have a great desire to become Russian water polo coach then you will need to read special literature, since you must also communicate correctly and find an approach to athletes, constantly taking into account their character and mood. Also, you don’t need to tell anything extra from your life, in training you should only tell what to do and show how to do them.

In the basic training program, the mastery of different ways swimming, special swimming and technical skills and ball handling techniques.

Training games in the first months are held only according to simplified rules.

At first, it is difficult for an athlete to work with the ball with only one hand and coordinate throws with swimming movements.

At this stage of work, the requirements for the athlete should not be too strict.

Those. if the ball under the pressure of the athlete's hands goes under the water or the water polo player touches it with both hands, the athlete should not be punished for this as a mistake. The purpose of the first training games is to create a feeling of looseness in the beginner, to satisfy his need for movement, to make him understand the need and readiness to learn the basics of the game.

Training games should not take more than 20% of the total training time. Depending on the level of preparedness, more and more attention is paid to strict adherence to the rules and familiarity with the basics of tactics. Simultaneously with the improvement of swimming technique in all ways, the athlete's endurance develops over long distances.

Special exercises for the development of speed on short distances performed in a significant amount only after a certain level in the development of endurance is reached. 2/3 of the training sessions are devoted to crawl swimming and 1/3 of backstroke and breaststroke.

It is necessary to develop in athletes a variety of forms of special swimming and technical skills. Often changing game situations make it necessary for athletes to perform special exercises that develop in them a quick and correct reaction.

These include exercises that involve sudden changes in direction, which are referred to as “hook throws” or “free water turns”. Of particular importance are also "starting on free water" and quickly jumping out of the water. These motor skills are essential for catching or intercepting high balls.

The basis of these exercises is a sharp repulsion from the water. Leg movements, as in breaststroke or side swimming (the so-called "scissors"), and various forms of vertical position of the athlete in the water are the most important skills that water polo players must practice individually or together with special elements of swimming technique.

These skills, together with the development of appropriate sharp movements with arms and legs, develop in athletes the ability to quickly navigate and good maneuverability. The development of these skills is especially important for the goalkeeper, as it provides him with good speed and a wide range of actions when defending the goal.

Ball possession technique is practiced both on land and in water. Absolute concentration on practicing the basic throw as the simplest type of throw occurs until the water polo player learns to catch and throw the ball without the help of a second hand. Improving the technique of performing the main throw and other most commonly used throws must be further combined with the development of their strength and accuracy. Along with exercises for practicing catching the ball and throws on land, general physical training on land takes an increasing place.

The main components of the preparation of athletes higher ranks OFP (on land), improving swimming technique, ball possession, as well as tactical and theoretical training and the game itself. In the process of preparing water polo players, the role of improving the technique of performing special throws and outplaying an opponent gradually increases. Of particular importance are complex exercises close to competitive, and the competitions themselves.

In order to be able to observe the sports growth of each athlete and, on the basis of this, develop an appropriate team and individual training, tests and analysis of games are carried out. Water polo triathlon includes the simplest forms of the test.

In the program of general physical training carried out on land, it is recommended to include, first of all, games, wrestling and work with weights within certain limits. Among the games, football is usually the most popular, but basketball and handball are more useful for a water polo player. In weightlifting exercises, as a rule, weights of no more than 40% of the maximum are used.

The purpose of swimming training is the further development of speed and endurance. As part of interval training mainly short segments are used for the development of speed and special endurance. Swimming medium and long distances aimed at developing general endurance. The development of such motor qualities is facilitated by crawl swimming. However, it is more expedient for the goalkeeper to pay more attention to exercises that require a vertical position in the water, as well as breaststroke swimming.

However, when swimming without a ball, you should leave enough time to improve your ball technique and tactics. The interval nature of the game itself and the appropriate construction of an exercise program for the development of ball possession technique and tactics can greatly contribute to the development of the athlete's speed and endurance in swimming.

Numerous exercises on land and in water (throwing and catching the ball in pairs and groups) are necessary in practicing ball possession. They develop more confidence in the athlete when handling the ball with one hand. The accuracy and power of the throw, as well as the speed of handling the ball, require special improvement. The main throw and the training of the "strong" hand are in the foreground. In water, it is preferable to carry out comprehensive training, and on land, special training.

From a motionless water polo has turned into a mobile game. According to the concept modern game base tactical training a water polo player should be considered good speed, endurance and excellent ball handling technique. Individual tactics are mainly worked out in exercises with a partner. Group exercises and training games contribute to the development of team tactics.

At the same time, special attention should be paid to the tactics of seizing the initiative in the game when changing the team in possession of the ball, organizing breakthroughs, as well as playing with a superior or fewer players. Analysis and preliminary discussion of the game also in terms of tactics (which is an important component of theoretical training) improve mutual understanding between the players.

First, let's find out: is everyone fit to play water polo?

A prerequisite for a beginner water polo player is the ability to swim well by all known sports styles. The game also uses its own, special types of swimming, which players learn during training. Second required condition- the ability to catch and hold the ball on land is the main attribute of the game. If both of these conditions are met, you can safely start water polo training.

Water polo ball very similar to volleyball. However, there are still a couple of differences. The surface is water-repellent: the ball does not become heavier even after a long stay in the water. Size - varies depending on the age and, accordingly, the size of the hands of the players (balls for children are much smaller than for adults). There are three main sizes of the water polo ball: for children 7-9 years old, 10-13 years old (juniors), and already, starting from 14 years old, a standard size ball is used to play water polo.

Water polo training starts dry. To begin with, the muscles and joints are prepared for the game with the help of a warm-up. You need to not only warm up, but also stretch. After a general warm-up, you can already pick up the ball and work with it against the wall, hitting at the same point and catching over your head, first with both hands, then with one. These basic exercises required before every water polo practice.

The next step is training in the water. For starters - a few circles crawl, breaststroke and butterfly. Then the main activity. Water polo swimming technique or the so-called "water polo dribbling" or game crawl is the ability to swim crawl with your head up, driving the ball through the water, in front of you. The trajectory of the ball must be constantly controlled with both hands as it progresses. In this case, the swimming speed should not differ significantly from the main one - without the ball.

Shot and pass in water polo are made from a specific water polo stand: the main emphasis is on left leg, the ball is lifted up right hand, the shoulder is retracted. support left hand- a little forward, the right leg is laid back.

Technical training- the most important part of water polo training. Water polo players must master well the technique of playing without the ball (starting and turning in the water, jumping out of the water) and the technique of playing with the ball, which includes dribbling, catching, stopping and blocking the ball, as well as various ball throws (basic, lying on the back, with a turn of the body, back, rally, brush with), pushes and transfers of the ball.

Water polo court size- 20 x 30 meters. Each team consists of seven players. The goalkeeper is in the gate located on opposite sides of the site. Defenders, midfielders and forwards operate in the field.

Essence of the game is to throw the ball into the opponent's goal as many times as possible and not let the ball into your own goal. According to the rules of the game, the athlete has the right to take the ball with only one hand (the goalkeeper can play with both hands). In the game, it is not allowed to run into the opponent, block him or repel him, and you cannot sink the ball.