The freestyle swimming book, addressed to swimmers and triathletes, contains more than three hundred illustrations, numerous and detailed descriptions exercises and training programs for swimmers and triathletes in open water. The authors of the book are the founders of the very famous Swim Smooth swimming schools in Australia. When translated into Russian, the book was carefully edited by professional swimmers.
This book is for anyone who is looking for a way to improve their freestyle swimming skills. Perhaps you are new to the pool and just trying to get comfortable in the water. Perhaps you are a triathlete or open water swimmer and are looking for a way to improve your speed, efficiency, or want to achieve higher results. Or maybe you belong to a group of swimmers "masters" or elite swimmers and are looking for new information that will help you prepare for the next competition. Whatever the level of your sports training - our recommendations are addressed to all of you. We have experience working with hundreds of different swimmers both at our training base in the Australian city of Perth and at numerous offsite master classes. We have developed the skills and technique of many swimmers and, as you will see later in this book, we are well aware of how to improve the individual performance of any athlete.
Coaches from around the world actively use in their practice the methods and exercises developed by Australian colleagues. As an example, the breathing exercise "inhale-exhale-exhale-inhale" is a wonderful illustration of how a simple but highly effective exercise gives immediate results in working with athletes of various fitness levels. The well-structured, step-by-step approach that Swim Smooth promotes has helped many athletes effectively improve their swimming technique.
Over the past twelve years, Swim Smooth has been a leader in video technology, with thousands of analytic sessions based on it. Most of the photographic material presented in this book is an analytical material obtained through video filming and used in practical exercises to correct swimming technique.
Foreword
INTRODUCTION Eleven year old girl
GETTING STARTED
CHAPTER 1 How to use this book
CHAPTER 2 Introduction to swimming technique
CHAPTER 3. Equipment for swimming
CHAPTER 4. Three Keys to the World of Swimming
PART I. SWIMMING TECHNIQUE
CHAPTER 5
CHAPTER 6. Errors - Causes and Effects
CHAPTER 7. Breathing
- Breathing technique in freestyle swimming
- Exhalation training in swimming
- Practicing bilateral breathing
- The ability to sink
CHAPTER 8. Position of the body
CHAPTER 9
CHAPTER 10. Posture and coordination of movements
CHAPTER 11
CHAPTER 12
CHAPTER 13
CHAPTER 14
CHAPTER 15
CHAPTER 16
CHAPTER 17. Classification of swimmers by swimming technique
CHAPTER 18
CHAPTER 19
CHAPTER 20
CHAPTER 21
CHAPTER 22
CHAPTER 23
PART II. SPECIAL PHYSICAL TRAINING FOR SWIMMERS
CHAPTER 24
CHAPTER 25 physical training
CHAPTER 26
CHAPTER 27
CHAPTER 28
CHAPTER 29
CHAPTER 30. Prevention and treatment of shoulder injuries
CHAPTER 31
CHAPTER 32
PART III. OPEN WATER SWIMMING SKILLS
CHAPTER 33
CHAPTER 34
CHAPTER 35
CHAPTER 36
CHAPTER 37
CHAPTER 38
CHAPTER 39
In this article, I will try to talk about the training methods used by swimmers. In the text I will use the pulse values and rates, please consider them not as some kind of dogma-axiom, but as some data to explain the material. Actual values may differ from those shown. In addition, I tried to avoid scientific and near-scientific terms.
Terms used
Comfortable pace- the average pace that a swimmer is able to maintain for a long time.
Load rating
Two complementary methods are used to estimate the load:
- Pulse in 10 seconds.
- Subjective assessment of the load on a scale from one to ten.
Typical working pulse values (hereinafter, the pulse is given everywhere for ten seconds) are from 20 to 30. At the same time, the “subjective assessment” of the load at ideal conditions equal to "1" should correspond to the lower threshold of the pulse, in our case it is 20, and "10" = 30. In life, it happens that a subjective assessment does not correspond to the estimated pulse. Therefore, in my opinion, it is desirable for each (selective?) task to record a pair of pulse + subjective assessment. This data will help you further when drawing up training plans.
Training Methods
The main objectives of training methods are
- Improving swimming technique.
- Increase endurance.
- Speed boost.
Method 1. Exercise
This method involves performing one or more exercises. The main purpose of this method is to improve swimming technique. Exercises should be performed at low or medium intensity. Load rating - pulse: 20-25, subjective rating: 1-5.
Examples of exercises can be found in the article "".
Method 2: Volume or distance training
The main purpose of this method is to develop endurance and work on technique. A volume task is a distance of 800 meters or more, which must be swum at a comfortable pace.
Less than comfortable pace - low-intensity endurance work. It is used for warm-up and repayment. Load rating - pulse: 20-23, subjective rating: 1-3.
Comfortable pace or slightly higher - medium-intensity work on endurance. Load rating - pulse: 23-25, subjective rating: 3-5.
Volumes are good because, in addition to their main task (the development of endurance), they can be used to work out some kind of technical element, for example, a soft grip, inhalation, coordination, etc.
Examples of large tasks: 800, 1000, 1500, 2000, 3000.
Method 3. Intervals
Intervals are the basis of almost most workouts, as they allow you to work on endurance and speed at the same time. Intervals are a set of equal distances that you need to swim in a certain mode. The mode is the time on the course plus the rest before the next distance. For example, 5x100 in 2:00 mode with 15 sec rest. T / e such a task you must swim in 10 minutes, each hundred in 1:45.
In swimming, for interval tasks, rest equal to 5, 10, 15 seconds is most often used. There is an opinion that such a rest creates a continuous load throughout the entire set, the individual segments, as it were, merge into one total volume.
Depending on the chosen speed and rest, the contribution to the development of endurance and speed can be different. Personally, I like the following explanation of this statement most of all: when the next segment of the interval floats, it is easy at first, then difficult, then hard. The part where it becomes hard and hard is the work on the development of speed, and where it is easy and a little difficult is endurance. If you use the subjective assessment of the "transition", then this is about 5-7.
Medium-intensity intervals involve 80-90 percent of the work on endurance and 10-20 on speed. That is, if the task is 5x100, then the “transition” should occur somewhere in the last twenty meters. It is clear that as fatigue accumulates, the “transition” will come earlier, therefore, one should try to select the mode so that the work on the speed in the interval from segment to segment increases more or less smoothly.
During the execution of the interval task, it is very important to control the selected tempo, for this purpose you can use a wall clock, mp3 player, finis tempo trainer, garmin (see post by Alexander (akva)). If for some reason there is a "failure" - a reset of the pace, or you do not have enough rest time - this means that the mode is selected incorrectly.
For medium-intensity intervals, the load can be assessed as follows, before the segment - the pulse: (20-23), subjective assessment (1-3); the end of the segment - pulse: (26-29), subjective assessment: (6-9).
Example of stayer sets: (1-3)x1500, (4-8)x800, (8-12)x400, (10-20)x200, (20-40)x100. Example of sprinter sets: (8-10)x100, (10-20)x50, (20-40)x25
Tempo selection rules
The shorter the segment, the shorter the rest time and the faster the speed. For example, for a 10x50 job, the speed must be higher than for a 5x100 job.
The longer the rest time, the faster the speed should be. If the rest time between segments is long, and the speed is small, then the “amount of work on speed” may not be significant.
Method 4. Repeat
The same intervals, only each segment is swum for the result and rest between repetitions from 1 to 5 minutes. The segments are swum with maximum intensity, designed primarily for working on speed. This method must be used in doses, it works well when you need to “break through the stagnation”.
Method 5. Variable
The task is set as follows - to swim, for example, 1500 at a comfortable pace and every 2 (4.6) 50 (100) m a slight acceleration (2-5 seconds from the pace) with a return to a comfortable pace. The method is aimed at working on endurance (to a greater extent) and on working on speed (to a lesser extent). The method is considered medium-intensive.
Method 6. Slides
The essence of the method is to change one or more task parameters based on the methods given above.
10x100 with increased rest. The task of the task is to work more on speed at the beginning of the series and then, against the background of fatigue, work on endurance without slowing down.
10x100 with increasing rest and pace. As the rest pause increases and the swimming speed increases, the direction of the task will change. T / e at first it will be more of an interval method, and towards the end it will be closer to a repeated one.
1500 every 500m we increase the pace. Intensity increase, speed control. At the beginning of the series, more work on endurance by the end - work on speed.
Depending on what changes in the slide, it may be more focused on speed or endurance. Slides are good because with their help you can get workouts with an intensity above average, but below the maximum. In addition, slides can work out certain skills, for example, “rolling to the finish line”.
hypoxia
The basic breathing pattern is 2-2 (two strokes - inhale - two strokes...). Other templates should be considered hypoxic. Completing tasks in hypoxic conditions increases the effect of the task.
Training planning
First of all, you need to understand what state of development of the technical base you are in. If there are gross mistakes or the technique falls apart under load or at large volumes, it makes sense to devote most of the training to exercises and volumetric tasks with the development of technical elements. Well, so that it would not be boring to dilute it with short intervals.
In the event that the base is more or less formed, you can plan training based on the following principles:
- Most tasks should be done at medium intensity.
- For distance runners and marathon runners, endurance work is prioritized over speed work, a ratio of 10 to (1-3) seems reasonable to me.
- The main training methods are volumes and intervals.
Now knowing a comfortable pace, for example, 2:00 (to make it more convenient to count); the number of workouts per week, for example, 4; and their duration, for example 60 minutes, you can estimate the approximate volume per week: (60 / 20) * 4 = 12 km.
Of these 12 km, approximately 2 km should be speed work, the rest work on endurance. After that, you can schedule workouts by day.
The obvious truth is that in order to improve your results and physical condition, you need to constantly train. This section contains articles directly or indirectly related to the training process. Properly organized swimmer training will help you reach the best result in an optimal way, using energy efficiently to achieve your goals.Catalogue of articles:
Muscles need energy to work. Anaerobic and/or aerobic energy generation systems are activated in order to obtain the necessary energy in the required volume in the body. Understanding how the required energy is generated and what substances are energy carriers, we can properly plan the training load.
Depending on the contractile properties, fatigue and the method of obtaining energy, muscle fibers are divided into two groups - red and white. The ratio of these fibers in the body of each individual person is genetically determined. If white (fast) fibers predominate, then a person will be able to achieve greater success in power types sports, bodybuilding and sprinting. On the contrary, the predominance of red fibers will contribute to the achievement of results at long distances that require endurance.
During swimming, almost all the muscles of the body are involved to one degree or another. They perform the function of movement and stabilization of the body. Maintaining balance in the water and coordinating the work of the muscles of the arms and legs is very important. Knowing which muscles are involved in swimming, you can pay special attention to their development not only in the water, but also in the classroom.
In order to swim effectively and achieve high results, swimmers train not only in the pool, but also outside it. What is the purpose of land training and what loads are needed for swimming?
Muscle spasm during swimming is not uncommon. During swimming, due to the fact that the swimmer has to pull back his socks when moving his legs, he most often reduces the calf muscles. There is also a cramp after a strong repulsion of the legs from the side of the pool when making a turn. The article talks about how to cope with a cramp, gives simple tips for prevention.
Some pool visitors are faced with the fact that after swimming, the neck hurts or there is significant discomfort in this area. A common cause of neck pain is improper swimming technique. It is important to be able to recognize technical errors in order to learn how to avoid them.
Sometimes it happens that you want to “dilute” your workouts in the pool with other types of physical activity, or the pool is simply closed for preventive maintenance. In the article, we will consider what types of physical activity are best for a swimmer.
In open water competitions, it is very important to be able to maintain the desired trajectory of movement, because to go astray means to swim too much and lose precious seconds. The article will discuss why it is not always possible to maintain a straight trajectory and how to correct the situation.
Proper breathing- a fundamental component of swimming technique in any of the styles. Proper breathing allows you to avoid many mistakes, and sometimes injuries, improve speed and timing.
Drafting - the ability to stick directly behind or slightly behind the side of a faster swimmer - is one of the most important skills for open water competition. How and why is drafting used?
The ability to competently perform turns at buoys is very important in swimming in open water. It will save precious seconds and keep the rhythm. A few tips in this article are designed to help you improve your buoy's turning skills.
Alexander Popov, Michael Phelps, Ian Thorpe - every swimming fan knows these names. You will find the swimming technique of these and other legendary swimmers in the proposed video selection.
Someone knows how to swim from childhood, and someone learns as an adult. In this article, you will find general tips and tricks that will help an adult take the first step in conquering the waterways.
Warming up is an essential component of swimming training. Before performing serious training tasks or participating in competitions, it is necessary to properly prepare the body for the load. Properly conducted warm-up helps not only to warm up the muscles, but also to avoid injuries, rationally use energy and prepare psychologically for a lesson or start.
Buying off, along with a warm-up, is a necessary component of swimming training. Calm swimming at a low heart rate helps to utilize the lactic acid accumulated in the muscles, "calms" the body after intense exercise and helps it recover faster and better.
Flexibility - the ability of a person to perform movements with a large amplitude. The article tells about the types of flexibility, factors influencing its manifestation, methods and techniques for developing flexibility.
Flexibility is essential in many sports, and of course flexibility is important in swimming. Good flexibility allows the swimmer to move more flexibly and efficiently in the water, while expending less energy, less fatigue, faster recovery from stress and less chance of injury. From the article you can find out why the development of flexibility leads to better results in swimming, when and on what muscles to do stretching exercises, how to do it right.
Pre-workout nutrition should supply the body with all the necessary nutrients, prepare it for the upcoming loads and provide a constant supply of energy. The article deals with what foods you should definitely eat before training, why and when you need to do it, as well as about the features of nutrition before certain types of training loads.
After a workout, it is very important to give the body the opportunity to rest from stress and recover for the next lesson. The better the recovery, the more likely it is to turn everything gained by hard training into an excellent result. To ensure maximum recovery, you need to follow simple rules on the daily routine, nutrition, and devote time to recovery procedures.
Post-workout nutrition is essential for post-workout recovery. The swimmer needs to restore the reserves of depleted nutrients in the liver and muscles, the level of fluid in the body, as well as the oppressed immune system. Understanding how to competently help the body recover from the load and following simple recommendations, you can achieve more without harm to the body.
Sports nutrition and sports supplements designed for people involved in sports and fitness, as well as those who lead an active lifestyle and who want to improve their health and athletic performance through the proper use of body resources and optimal recovery after physical exertion.
Swimming equipment is a broad category of specialized sporting goods used by swimmers during swimming sessions. These include boards for swimming, bowls and shoulder blades, a breathing tube and fins, and various simulators for swimmers. With the help of swimming equipment, various training tasks are implemented: muscle strength and endurance increase, general swimming technique and performance of individual elements improve.
There are three types of physical activity: anaerobic, aerobic and mixed. What type of load belongs to is determined by the way the energy is generated for its implementation. This article compares all three types of exercise. The data is combined into a pivot table.
Aerobic exercise is light exercise or moderate intensity (jogging, aerobics, cardio training, etc.). For aerobic exercise typical work of a large muscle group, a fairly long training time, as well as the rhythmic repetition of certain movements.
Anaerobic physical activity is a high-intensity or high-speed exercise (weightlifting, sprint), in which, in order to maintain muscle motor activity, energy in the muscles will be obtained using anaerobic energy generation. Anaerobic training is characterized by periodization of the load (that is, constant muscle work lasts less than 3-5 minutes, after which rest is required).
To mixed (complex) aerobic-anaerobic physical activity can be attributed to all those activities and sports in which aerobic and anaerobic methods of obtaining energy are present or alternate (game sports, interval training, martial arts, cross-country running, etc.)
Interval training is the alternation of periods of intense physical work with short periods of rest or light (recovery) exercise. Interval training strengthens the cardiovascular system, increases muscle strength, and helps to lose weight. The interval training method is very rational and saves you time, but requires a certain level of fitness. Interval training can be applied to many types of activity: running outdoors or on a treadmill, elliptical trainer, cycling or exercise bike, jump rope and of course swimming.
Participation in competitions is an important and exciting event in the life of every athlete. The article gives advice on nutrition before and during competitions, warm-up and cool-down, psychological preparation for participation in heats.
Swimming in combination with proper nutrition is the most effective means of combating overweight and unnecessary body fat! Swimming is one of the most energy-intensive sports, when swimming, the metabolism is accelerated by half. Swimming forms a beautiful, slender and flexible figure due to the massaging properties of water and the study of all muscles. The article gives recommendations on swimming for weight loss for people with different levels of training.
Download in Excel format Norms, requirements and conditions for their implementation by the sport "swimming"
EVSK file dated December 20, 2013. This document is valid until the end of 2017.
Graduate work
Construction of the training process for swimmers specializing in the distance of 200 meters freestyle
Introduction
swimmer strength training freestyle
Swimming is a sport or sports discipline that consists in overcoming various distances by swimming in the shortest time. Swimming is a unique experience exercise and belongs to the most popular sports both in our country and abroad.
According to the IOC classification, swimming as a sport includes: swimming itself, water polo, diving and synchronized swimming. During the development of sports swimming, the following styles were formed: freestyle, backstroke, breaststroke and butterfly. The combination of these styles is a separate discipline - integrated swimming.
Freestyle is a swimming discipline in which a swimmer is allowed to swim in any way, arbitrarily changing them along the course of the distance. In freestyle swimming competitions, most athletes prefer crawl, so "freestyle" and "crawl" have become almost synonymous.
Crawl (English crawl - crawling) - a style of swimming on the stomach, in which the left and right parts of the body make strokes alternately. Each arm makes a wide stroke along the axis of the swimmer's body, during which the legs, in turn, also alternately rise and fall. The face of the swimmer is in the water, and only periodically during the stroke does the head turn to take a breath. The program of the largest competitions includes the following freestyle disciplines: 50, 100, 200, 400, 800, 1500 and relay races 4 by 100, 4 by 200. Crawl is also used in open water competitions at distances from 5 to 25 km.
In this course work, the anatomical and physiological features of swimmers specializing in the middle distance freestyle (200 meters) and their training methodology will be considered.
Relevanceof the presented work lies in the scientific and methodological substantiation of the system for training swimmers of the Middle Ages. The training of athletes is an extremely complex process. The training system as the main elements includes special and general physical training, technical, tactical and psychological training. For the successful functioning of this system, it is necessary to have proper scientific, methodological and organizational support for the training process, which allows you to correctly combine all types of training, obtaining high results.
Hypothesis.It was assumed that strength training on land is an integral part of the training of swimmers specializing in the 200-meter freestyle. An increase in the volume and intensity of strength training on land has a positive effect on the result in competitions.
Subject researchperformance indicators were physical development and sports performance of swimmers.
Object of studythere were swimmers aged 16-17, school students Olympic reserve city of Gomel.
Theoretical and practical significancework is to develop and determine the main components in the training of swimmers specializing in the 200-meter freestyle.
1. Literature review
.1 Anatomical and physiological features of swimmers specializing in the distance of 200 meters freestyle
and 400 meters freestyle are middle distance in swimming. In varying degrees, they require both good speed and endurance. The distance of 200 meters can be swum well by those who also specialize in the distance of 100 meters, while the 400 meters are swimmers who specialize in the distance of 800 and 1500 meters. In general terms, a distance of 200 meters requires more manifestation of speed, and 400 - endurance.
At a distance of 200 meters, swimmers must maintain high speed for quite a long time. Depending on the sex, age and qualification of the athletes, this time is 2-3 minutes. During a swim, the body of a swimmer consumes more oxygen than it receives with breathing. There is a so-called oxygen debt. An important training task is to endure the lack of oxygen as best as possible and keep the swimming speed high and constant throughout the swim.
Swimmers who specialize in the 200 meters are not physically as powerful as sprinters, but much more enduring. They usually have less muscle mass, and this is understandable: the more muscles an athlete has, the more oxygen he needs while swimming. And when there is not enough oxygen, extra muscles only interfere.
Since the system of conditions in the organization of the swimmer's motor actions is strictly specific and rigidly and definitely affects the swimmer's organism, his reflective activity is just as definite. In swimming, the relationship between the structure and function of the body, the form and content of the motor action is clearly visible.
It is known that the efficiency of the hydrodynamic situation of a swimmer is determined mainly by two large components - thrust forces and resistance forces; the efficiency in the translational movements of a swimmer is 5-7% in sports swimming methods. In fact, the efficiency of a swimmer's movements depends on the power of the energy supply systems and the hydrodynamic features of his body.
Features of hydrodynamics primarily depend on the swimmer's anthropometric data. Among these morphofunctional features, Vikulov A.D. in his textbook on swimming for students of higher educational institutions identifies those that determine success in one or another method of swimming, and their absence significantly limits sports achivments.
So he notes that the speed of swimming at a distance of 200 and 400 meters freestyle depends on the mobility of the shoulder joints, VC, arm, leg and body length. In addition, morphological prerequisites for success are a small waist and a flattened shape. chest. Swimmers who specialize in this distance are athletes above average height, having less weight compared to sprinters and, accordingly, a smaller amount of muscle, bone and adipose tissue, and a smoothed muscle relief.
Various swimming methods place special demands on the functional qualities and physique of swimmers. This is clearly seen when comparing the morphofunctional models of swimmers (Figure 1.1) presented in the book "Swimming" edited by Bulgakova N.Zh. With an increase in the length of the main distance, all indicators of the total body dimensions (length, weight, chest girth) decrease.
Figure 1.1 - Contours and sections of the body in high-class swimmers specializing in various swimming methods. Sections: 1 - deltoid, 2 - shoulders, 3 - forearms, 4 - waist, 5 - hip, 6 - hips, 7 - knees, 8 - shins, 9 - ankles
In swimming, the selection takes into account anthropometric indicators, or, as they are also called, total body dimensions (weight, height, length and circumference of the limbs, chest circumference). In particular, it is reasonable to focus on one or another specialization with the profile contours, contours and contours typical for swimmers of various specializations. cross sections body (Figure 1.1), its girth dimensions (Table 1.1), composition, as well as the relief of the muscles. In his book "Swimming" Platonov V.N., analyzing the anthropometric data of high-class swimmers, compiled a table of girth sizes of the body of swimmers.
Table 1.1 - Body circumference measurements for high-class swimmers, cm
Способ, дистанцияЗапястьеПредплечьеПлечоЛодыжкаГоленьКоленоБедроЯгодицыТалияКроль на груди100 м17,927,833,224,138,337,356,794,381,5200, 400 м1827,33023,337,339,254,193,478,9800, 1500 м17,526,52923,537,138,753,291,175,2На спине18,327,82923,738,337,958,682,577Баттерфляй18,227,93323,938386093,278Брасс18,427,63024 ,138,840,164,696,782.3
From this it follows that in athletes who specialize in freestyle swimming at different distances, the girth dimensions decrease with an increase in the length of the distance.
With an increase in the length of the distance, the speed drops and the work goes into a zone of lower power, which does not require much muscle effort, and, consequently, the requirements for the morphological type of the swimmer also change. In the first place are signs that characterize endurance and contribute to a better body position in the water, better streamlining, buoyancy.
The size of the limbs also affects the technique and speed of swimming. So persons with longer limbs and a larger rowing surface have a lower specific pressure per unit area of water. These swimmers may have a longer and more powerful stroke, but with a slower pace of movement. Athletes with relatively short limbs tend to increase the rate of movement, as well as to increase the specific water pressure per unit rowing surface.
In addition to the dimensions of the body and limbs themselves, it is necessary to pay attention to the indicators of their ratios, for example, in the ratio of shoulder width / height - pelvis width / height, the smaller the indicator, the greater the suitability for swimming, and in such ratios as arm length / height and length legs / height, on the contrary, that is, the higher the indicator, the better the athlete’s capabilities, which means that the longer the limb, the larger the area of water resistivity, the more powerful the stroke. To identify the indicator of the dependence of the length of the arms on the height of the swimmer, another method of determination can be used: the ratio of the arm span to the height. The span of the hands is determined by the distance between the ends of the middle fingers, spread apart. If the arm span is greater than the height, then there is an increased fitness of the athlete. If the arm span is equal to height, then the athlete is moderately fit, and if the arm span is less than height, then the fitness is reduced.
Most swimmers, winners Olympic Games and other major competitions, had high growth, low body weight and long limbs. It is no coincidence that many athletes at the age of 14-17 (during the period of vigorous growth of the body and especially limbs in length), even with insufficient muscle strength, but relatively low body weight, achieve high achievements in swimming.
The study of the physical development of the best swimmers confirmed that swimmers, both men and women, are characterized by the following features: high growth, average weight, shortened torso, long arms and legs, broad shoulders, narrowed in relation to the shoulders, pelvis, flattened but wide chest a cell with good development and great mobility, a large vital capacity of the lungs, a large inspiratory force and an average exhalation force, harmoniously developed muscles.
It is clear that long limbs, with the appropriate development of muscles, make it possible to perform long and powerful strokes; broad shoulders, narrow pelvis, long legs give the body a streamlined, drop-shaped shape; flattened chest creates stable position body; a large excursion of the chest and a large vital capacity of the lungs allows you to take a deep breath, providing the body with the necessary amount of oxygen during intensive work and giving the swimmer's body a smaller specific gravity. When swimming, the main support against the water arises from the movement of the swimmer's hand and foot. Therefore, the size of the athlete's foot and hand is of particular importance. Swimmers with large feet and palms have an advantage. According to the comparative data of T.M. Absalyamov, the length of a swimmer's foot, on average, significantly exceeds the length of the foot of athletes of other specialties.
Thus, swimmers who specialize in swimming for medium distances differ in physique and physical fitness from sprinters, which is explained by the laws of bioenergetics. If for sprinters the work is of a speed-strength nature and takes place in the anaerobic zone, then for average athletes it is more related to the zone of aerobic energy supply, where great demands are made on the functional capabilities of swimmers, primarily on endurance.
.2 The importance of physical qualities in the process of training swimmers
Physical training is a process aimed at developing basic physical qualities. Of great importance in swimming is the development of physical qualities, such as strength, endurance, speed, coordination and flexibility. They can be developed and improved both on the paths of the pool and during training in the gym.
Endurance is the ability to perform a certain task for a long time. physical work without reducing its effectiveness (speed, pace, step) or worsening technique. The concept of "endurance" is inextricably linked with fatigue, which is very specific and is closely dependent on the type of activity.
An athlete's high level of endurance in one type of exercise may be combined with a relatively weak ability to resist fatigue in another type. The specificity of endurance is manifested in relation not only to the species sports activities(running, swimming), but also to the length of the distance.
In sports swimming, there are almost as many types of special endurance as there are competitive distances. It should be noted that stayer endurance is less specific than sprint endurance, this type of endurance is called general. In connection with the introduction of 5 and 25 km distances into the program of open water swimming competitions, endurance for over long distances.
The level of endurance development depends on energy, morphological and psychological factors. The energy factor is due to the peculiarities of the energy supply of the swimmer's performance at distances of various lengths. The morphological factor is determined by the structure of the muscles, the vital capacity of the lungs, the volume of the heart, the capillarization of muscle fibers. The psychological factor is associated with resistance to adverse external influences, mobilization, the ability to overcome discomfort.
An athlete's endurance consists of two components - the ability to perform long-term intensive work and speed-strength work of maximum intensity for a short period of time.
The ability of a person to perform long-term intense work is called aerobic endurance, since such work is performed due to the current supply of oxygen to the muscles.
Performance of speed-strength work of maximum intensity requires an athlete to have good speed, or anaerobic, endurance. Anaerobic endurance is based on the ability of a person to perform physical work when the need for oxygen exceeds its actual consumption, resulting in an oxygen debt. The size of the maximum oxygen debt is directly proportional to the level of development of the athlete's anaerobic endurance.
Power and Duration training exercises for the development of endurance are determined by the degree of involvement of one or another mechanism of energy supply and the nature of adaptive changes in the body of an athlete, swimmer. The modern classification of endurance exercises according to zones of predominant physiological orientation is based on the relationship between work power (swimming speed), heart rate, and the level of working oxygen consumption as a percentage of the IPC.
When choosing training exercises to improve performance in aerobic, as well as the main training segments and when determining the volume of loads of different directions, one should take into account the features of the maturation of aerobic and anaerobic energy supply mechanisms, adaptive capabilities and the level of perfection of swimming technique.
From a methodological point of view, when training athletes, there are exercises aimed at developing basic (aerobic) endurance, special endurance (endurance to work of a glycolytic nature) and speed endurance (alactic performance). Such work is performed within the framework of pulse modes.
The 200m freestyle requires swimmers to show aerobic and anaerobic endurance.
Development of working capacity in the zone sprint distances 100-200 m are most favored by interval exercises with segments of 50 m long and with constant (5-20 s) or shortening (from 40 to 10 s) rest intervals. The number of segments in one exercise is 4-6. Qualified swimmers can swim more segments (over 10), but then the direction of the exercise shifts to the distance zone of 200-400 m. The use of the serial method with sufficient rest intervals between series for recovery allows you to increase the total number of segments to 20 and even up to 30. Highly qualified swimmers can perform such exercises with lengths of 100 m.
The basis for the formation of special endurance is training for the development of general endurance. They are of great importance in the transitional and preparatory period of preparation.
Speed is understood as the ability of a person (sportsman) to perform motor actions and solve motor tasks in the shortest possible period of time.
There are three main forms of manifestation of speed:
) latent time of motor reaction;
) the speed of a single contraction;
) pace of movements.
The forms of manifestation of speed abilities include the level of maximum speed and the pace of swimming, the speed of starts and turns.
At the same time, speed abilities, their manifestation, are specific for swimming. A swimmer can have excellent results in certain forms of manifestation of speed and, at the same time, mediocre results in swimming: these abilities still need to be shown in specific conditions of the aquatic environment, so the swimmer's speed capabilities can be characterized by his ability to swim short distances at the highest possible speed.
The physiological basis of speed is the mobility of nervous processes, the possibility and speed of mobilization of oxygen-free mechanisms for the energy supply of muscle activity.
The speed abilities of athletes depend on strength, flexibility, the ability to relax muscles that are not involved in work, on the psychological attitude and manifestation of volitional efforts.
Speed abilities largely depend on the level of technical skill of an athlete-swimmer. This is largely a quality due to nature.
The development of a swimmer's speed abilities begins with mastering the technique of sports swimming. To this end, it is necessary to achieve accuracy, freedom and economy of movement when swimming various distances, including long ones, first at a moderate, and then at a high pace. The development of speed abilities goes in parallel with the study of swimming technique, the formation of style, and the increase in endurance.
In the future, the task is to accelerate the rowing movements, while maintaining their accuracy and amplitude. Exercises are performed repeatedly in short stretches and in alternating swimming, when an increased pace alternates with free or moderate.
When performing exercises, it is recommended: 1) to apply smooth accelerations from moderate to maximum pace, and later to swim with a uniform speed increasing from repetition to repetition; 2) the duration of navigation with near-limit, and then with maximum mobilization of forces in the first attempts from 6 to 20 s; 3) plan optimal rest breaks that would ensure full recovery and the quality of the movements performed.
In addition to exercises with an increase in effort, exercises with their decrease are used. The swimmer, having developed a high speed, tries to keep it, reducing efforts and relaxing the muscles. Such swimming "in contrast" is used with alternating movements at a different pace. Exercises can be made more difficult by using additional weights.
Exercises aimed at increasing the speed of movement are planned after a warm-up, in the first part of the session, and in the training microcycle - after a day of rest or exercise with a small load. In the practice of sports swimming, it often happens that swimmers show high results in short distances at the end of a training session. Exercises for the development of speed qualities are performed on land and in water.
Power qualities are the ability of an athlete to overcome external resistance or counteract it through muscle efforts.
It is known that the speed of swimming primarily depends on the power of the stroke. Strength is the basis of power. In competitions, it is quite common to observe how, having started the distance with good technique, the swimmer gradually shortens the stroke or slows down the pace, as a result of which the speed decreases. If the fatigue of muscle groups is combined with a relatively fast recovery in pulse rate (good functional readiness), then the reason for this is insufficient local strength endurance.
The most important physical qualities of a swimmer - speed and endurance - are closely related to the development of strength. Usually, there are five groups of swimmers' strength indicators:
maximum strength when simulating rowing movements;
speed-strength endurance;
strength endurance;
explosive power;
traction force in water.
The indicators of maximum strength in dolphins and breaststrokes are on average 5-8% higher than in freestylers and spinists and 2-4% higher than in sprinters. Swimmers who use variants of swimming technique with a high pace and a shortened stroke are superior in terms of maximum strength to swimmers with a long stroke.
In swimmers' training, exercises for the development of general and special strength are used. The higher the qualification of an athlete, the more the focus of training on the development of special strength training begins to prevail.
Flexibility is one of the important physical qualities of a swimmer. Good flexibility provides the swimmer with freedom, speed and economy of movement, increases the path of effective application of effort during the stroke. Often the concept of "flexibility" is considered synonymous with the concept of "joint mobility", but there is a difference between them. Under the mobility in the joint understand the degree of freedom of movement in a particular joint; under flexibility - the degree of freedom of movement in any part of the body or parts of the body. Of course, excellent mobility in the joints is a good basis for high level displays of flexibility. There are three types of mobility in the joints: free, active, passive.
The volume of free mobility implies natural, smooth and economical movements, in which the active forces of the muscles act not during the entire period of the movement, but only within certain limits, while in the rest of the areas the movement continues by inertia. Such examples of movements can be found in the preparatory movements of the hands in the rabbit and in the dolphin.
Passive mobility is possible in the absence of resistance from antagonist muscles and is limited mainly by the extensibility of muscles and ligaments. When swimming as a crawl on the chest and on the back, as a dolphin, passive mobility is manifested when performing a kick in the ankle joints.
Active mobility is manifested with the maximum efforts of the muscles involved in the movement, and the extensibility of the antagonist muscles. In cyclic movements, this type of mobility is irrational.
The manifestation of special flexibility when swimming is of great importance. Thus, insufficient mobility in the ankle joints significantly affects the efficiency of footwork: there are losses in the size of the swimmer's step. As a result, the pace of hand movements increases. Poor mobility in the shoulder joints limits the carrying of hands above the water surface, violates the requirements in the phase of entering the hand into the water, “lubricates” the beginning of the stroke and, in fact, the entire stroke. In freestyle and spinists, the leading forms of mobility in the joints are the same: dorsal mobility of the shoulder joints and shoulder girdle, plantar flexion in the ankle joints.
Dexterity is the expediency of movements in this particular situation; it is a complex motor quality that does not have a single criterion for evaluation.
It is known that the specificity of the manifestation of dexterity is directly related to the conditions of activity. Swimming makes specific demands on coordination abilities. It is not easy for a trainee to master the coordination of movements of arms and legs, when the pace of movements is not the same, to achieve such a distribution of the efforts of the strokes, in which the balance of the body would not be disturbed. Agility in swimming is greatly influenced by the "sense of water", which is a subtle analysis of information received from analyzers, allowing the athlete to accurately perceive the smallest details of the movement, analyze them and make adjustments.
The improvement of such a quality as “the feeling of water” is carried out in the process of performing various training tasks with constant control of the tempo, rhythm of movements, their dynamic and kinematic characteristics, comparing the performed motor actions with the given values, and correcting the performed motor actions.
IN cyclic types there are very few movements of special means for improving dexterity, therefore the main methodological direction of improving this quality is the use of a variety of dynamic and kinematic characteristics of movement, the creation of unexpected situations by changing the conditions and places of exercise, the use of various simulators and special equipment to expand the variability of motor skills.
Thus, the training of swimmers who specialize in the 200-meter freestyle includes the training of all physical qualities throughout the entire period of many years of training.
.3 Means and methods of training in the preparation of swimmers on land and in water
Distinguish between the actual means sports training- these are various physical exercises that directly or indirectly affect the improvement of the skills of athletes, and additional (technical) means - training devices, special equipment, diagnostic equipment, etc., the use of which stimulates the pace of sports improvement.
The main means of training in swimming are a variety of physical exercises. According to the degree of proximity to the main competitive actions, they are usually divided into 4 groups: general preparatory, auxiliary, special-preparatory and competitive exercises. Each group of exercises has a predominant direction of influence and is used to solve various problems at each stage of training.
General preparatory exercises are aimed at strengthening the health and comprehensive physical development of the athlete's body. For the harmonious development of all muscle groups of a swimmer, elements borrowed from other sports are included: cross-country running, skiing, rowing, sports and outdoor games, gymnastic general developmental exercises. For beginner swimmers, these exercises are also basic for training in the gym, however, with the growth of sportsmanship, training becomes more focused.
Auxiliary exercises involve motor actions that create a special foundation for further improvement in a particular sports activity.
Special preparatory exercises. Aimed at the development of those muscle groups that carry the main load when swimming. This group includes exercises that increase strength and endurance when working on special rowing machines, swimming with the help of leg or arm movements, with additional weights and braking devices. These exercises are essential for qualified athletes.
Competitive exercises. They include swimming certain distances in the main way in full coordination.
V.N. Platonov in his book "Theory and Methods of Sports Training" believes that for practical purposes, all methods are conventionally divided into three groups: verbal, visual and practical. At the same time, it should be taken into account that in the process of sports training, all groups of methods are used, in various combinations. Each method is not applied in standard forms, but is constantly being improved in accordance with the changing requirements and specific features of sports training.
Under the methods used in sports training, one should understand the methods of work of a coach and an athlete, with the help of which the mastery of knowledge, skills and abilities is achieved, the necessary qualities and abilities are developed.
The most important indicators, which determine the structure of practical training methods, is whether the exercises in the process of a single use of this method are continuous or given with rest intervals, performed in a uniform (standard) or variable (variable) mode.
In the process of training swimmers Bulgakova N.Zh. distinguishes the following methods: uniform, variable, interval, repeated and competitive (control). They differ from each other in the length of the distances, the intensity of swimming, the number of distances covered and the nature of the rest. When the above parameters of the load are changed, the training may acquire a predominant focus on the development of speed, general endurance or special endurance. So, for example, swimming 6x200 m with an intensity of 85-90% of the maximum speed with a rest of 1.5-2 minutes is aimed at developing the special endurance necessary for swimming at medium distances.
The uniform method of training provides for swimming at distances from 400 to 1500 meters or more with a relatively uniform speed of passage of their parts. Such swimming contributes to the harmonious work of all body systems and teaches the swimmer to work more economically in the water. It also teaches you to rhythmically alternate tension and relaxation of working muscles. The swimmer's pulse usually reaches 20-25 beats per 10 s.
The variable method of training consists in alternating loads of different intensity. Having swum a segment (for example, 50 m) at an increased speed, the athlete continues to swim at a much lower speed. After swimming calmly for a certain number of meters, he begins to swim again vigorously, then swim calmly, etc. The ratio of the length of the segments swim at high speed and calmly depends on the preparedness of the swimmer. With an average speed on segments swam with increased intensity, this method contributes to the development of general endurance, and with faster swimming - an increase in special endurance.
The interval training method is characterized by swimming a series of segments of a given length with a certain intensity and a rest interval between them. Rest is selected so as to ensure not a complete, but a partial recovery of the pulse. At the same time, a stimulus for improving the cardiovascular system is also created during rest, when the volume of blood pushed out by the heart in one contraction reaches its highest level.
In the interval training of swimmers, two directions are distinguished - the development of general endurance and the development of special endurance.
Interval training aimed at developing general endurance is characterized by the following: the length of the swim segments and distances - 50, 100 or 200 m; intensity of "portions of work" - pulse rate 26-30 beats per 10 s; rest duration - from 5 to 45 s; repetition of swimming distances for swimmers of the II sports category - 4-10 times, for highly qualified swimmers - more.
Interval training aimed at developing special endurance is characterized by increased swimming intensity, which gives it an anaerobic character. This is usually achieved by increasing the speed while maintaining the length of the rest breaks. The number of swim distances is selected taking into account their length, the preparedness of athletes and the intensity of swimming.
The repeated training method consists in repeating swimming distances of 25, 50, 100, 200, 400 or 800 m with high intensity (90-100%). Rest breaks should provide good recovery and are sometimes up to 10 minutes or more. The number of repetitions is selected taking into account the length of the distance and the preparedness of the athlete. This method allows an athlete to perform a large amount of work at maximum and near-limit speed during one training session. To prepare swimmers of III-II categories for competitions in swimming at 100 m, training usually includes repeated swimming 6X25 m or 3X50 m with an intensity accessible to the swimmer and sufficiently long rest intervals.
Competitive, or control, method of training is the passage of the main distances at full strength in competitions or in conditions close to them (in a group under the starting team, with a partner). This method is usually used before the competition to check the fitness of the athlete and to improve the passage of the distance (start, turn, uniformity of passage, technique).
In the process of training swimmers, all of the above training methods are used both separately and in various combinations.
In the textbook for universities "Swimming" edited by Bulgakova N.Zh. the following classification of the main training methods used in sports swimming is given (Figure 1.2)
Figure 1.2 - Basic training methods.
In continuous (remote) methods, the length of the distance is usually from 400 to 3000 m. The swimming speed in the uniform continuous method is constant and much lower than the competitive one.
There are several options in the variable continuous method:
)constant increase in speed. For example, 1200m as 3x400m; each subsequent segment is faster than the previous one: the first 400 m are swum in 7 minutes, the second - in 6 minutes 30 seconds, the last - in 6 minutes;
)rhythmic change in speed. The distance is divided into separate segments, the swimming speed on which is different. For example, 900 m as 9x100 m. In these segments, the intensity changes as follows: 100 m - in 1/2 of the force, 100 m - in 3/4 of the force, 100 m - 90% of the maximum; 100m as 10x10m (first 75m free, last 25m fast);
)"fartlek" (game of speeds). Arbitrary combination of accelerations and low-intensity swimming.
)"locomotive" ("pyramid"). Alternating free and fast swimming; the length of the segments gradually increases or decreases.
For example, a distance of 900 m is sailed like this: 50 m fast + 50 m free, 100 m fast - 100 m free; further similarly 150 + 150, 100 + 100.50 + 50;
)alternating swimming segments of the distance with the help of movements of the legs, arms and in full coordination.
In the control method, the distance is equal to or less than the competitive one, the speed is maximum.
The uniform interval method is characterized by constant values of the segment length, rest intervals and swimming speed. An example of the so-called "straight series" are 10 - 20x50 m, 8 - 15x100 m.
The variable interval method has a large number of options:
)constant increase in speed. Each subsequent segment swims faster than the previous one;
)rhythmic change in speed. A series of 12x50 m is performed as 3x4x50 m with an increase in speed from the 1st segment to the 4th, from the 5th to the 8th, etc.;
)serial (interval-repeated). A series of 12x50 m is carried out as 3 series of 6x50 m; rest intervals between segments - 20 s, between series - 5 min;
)increasing rest intervals. A series of 18x50 m is divided into 3 - 6 segments in each: 6x50 m in 50 s mode + 6x50 m in 1 min mode + 6x50 m in 1 min 20 s mode. The increase in rest intervals should be accompanied by a significant increase in speed;
)shortened rest intervals. A series of 20x50 m is performed as 10x50 m in mode I min 30 s + 5x50 m in mode 1 min 10 s + 5x50 m in mode 45 s. This option is more difficult than the previous one; it also needs to improve results - for example, from 40 to 35 s;
)"simulator" (fractional swimming). The competitive distance is divided into 3-4 segments with short (10-20 s) rest intervals: a) 800 m = 400 + 200 + 100 + 100 m; rest intervals - 15 +10 + 5 s; b) 400 m = 200 + 100 + 100 m; rest intervals - 10 + 5 s; c) 200 m = 100 + 50 + 25 + 25 m; rest intervals - 10 + 5 + 5 s; d) 100 m = 50 + 25 + 25 m; rest intervals - 5 s. It is used to work out the optimal schedule for passing the competitive distance. The first leg is usually half the distance; each subsequent one is either equal to the previous one or less than it;
)"hill" (changing length of the segment). In such exercises, the length of the segment, speed, and sometimes rest intervals vary. Typical examples of "hills": a) 200 + 150 + 100 + 75 + 50 m; b) 4x400 m, rest intervals - 20 s + 4x200 m, rest intervals -10 s + 4x100 m, rest intervals - 10 s; c) 100 + 200 + 300 + 400 + 300 + 200 + 100 m, rest intervals - from 30 to 60 s, depending on the length of the segment; the speed in the second half of the series is higher; d) 2x400 m in 5 min 20 s mode + 4x200 m in 2 min 40 s mode + 8x100 m in 1 min 20 s mode + 16x50 m in 40 s mode.
Swimming only in water cannot prepare an athlete to achieve high results. In order to achieve outstanding results these days, it is necessary to devote a lot of time to strength training on land. The training uses exercises with weights and resistances, which are aimed at achieving a high level of special strength training and maintaining it.
The task of general strength training is: strengthening the muscular-ligamentous apparatus; cultivating the ability to exert optimal efforts in wide range movements in unity with dexterity, speed, flexibility; harmonious development of the entire muscles of the athlete.
Of the methods of physical training, the repeated method is used with optimal efforts with an average number of repetitions. Platonov V.N., in his book “Special training of swimmers higher ranks”, recommends performing exercises from various starting positions, at a different pace, alternating with exercises for relaxation, breath control. Exercises should not be accompanied by tension, enslavement of muscles. They should be stopped before the onset of noticeable pronounced fatigue.
In training sessions on land, we use:
general developmental exercises in emphasis and hangs;
general developmental exercises with a partner;
single general developmental exercises with weights.
Training sessions on land are widely used in all periods of year-round training. So in the basic and transitional period, for the development of general physical qualities, exercises from other sports are used: running, skiing, rowing, Athletics, cycling, water polo and various types of sports and outdoor games. Throughout the training period, much attention is paid to strength training on land. In the special preparatory and competitive period, strength exercises on land have already a special character and are as close as possible to motor actions in water. As mentioned earlier, flexibility and mobility of the joints are of great importance in swimming, therefore, throughout the whole period, before training on land or in water, athletes perform exercises to develop flexibility.
The introduction of various training devices, which make it possible to differentiate the mode of muscle work much more finely than the use of traditional weights, has led to a more fractional division of muscle work modes when performing strength exercises. In particular, it is now customary to single out strength-oriented exercises performed in the following modes: 1) isometric (static); 2) isotonic (dynamic) with a constant amount of weight and a combination of overcoming and yielding work; 3) isotonic with a yielding mode of muscle work; 4) isokinetic; 5) variable resistances.
This division is not strict enough, since all modes, except for isometric, have various options for the work of a dynamic nature. However, clear differences in methodology, training equipment and effectiveness contributed to the spread of such a division and streamlined the process of strength training of qualified swimmers, and also gave rise to the selection of independent methods.
Isometric method. When using the isometric mode of muscle work, an increase in strength is observed only in relation to that part of the movement trajectory that corresponds to the exercises used. It should also be taken into account that the strength acquired as a result of training in this mode does not apply to work of a dynamic nature and requires a period of special strength training aimed at ensuring the realization of strength qualities when performing movements of a special nature. When training in isometric mode The increase in strength qualities is accompanied by a decrease in the speed capabilities of athletes, which is reliably manifested after a few weeks of strength training. This requires a combination of strength work with speed exercises.
The isotonic method can be subdivided into two independent ones: concentric, based on the performance of motor actions with an emphasis on the overcoming nature of the work, and eccentric, which involves the performance of motor actions of a yielding nature with load resistance. When performing exercises in dynamic mode with traditional weights (for example, with a barbell), the resistance is constant throughout the entire movement. At the same time, the power capabilities of swimmers in different phases change significantly due to the change in the magnitude of the force application levers, and the maximum resistance of the muscles is experienced only at the extreme points of the movement amplitude.
isokinetic method. The method is based on the mode of motor actions, in which, at a constant speed of movement, the muscles overcome resistance, working with maximum tension, despite a change in the ratio of levers or torques in different articular angles.
Training using this method involves working with the use of special training devices that allow the swimmer to perform movements in a wide range of speeds, to show maximum or close to them efforts in almost any phase of movement. This allows the muscles to work with optimal load throughout the entire range of motion, which cannot be achieved using any of the conventional weights. Many experts believe that isokinetic exercises should be the main means of strength training, especially when developing maximum and explosive strength.
Variable resistance method. The selection of this method is directly related to the use of various simulators, the design features of which allow you to change the amount of weights in different parts of the movement, taking into account the real capabilities of the muscles involved in the work. In the practice of training swimmers, the Mertens-Hüttel spring-lever simulator has become very widespread for performing various exercises that imitate rowing movements of the hands when swimming in all ways (Figure 1.3). The design features of the simulator, in particular, the change in the number of springs, allow you to "adapt" the resistance to the real capabilities of the muscles in various parts of the rowing movements.
Figure 1.3 - Strength exercises performed on the Mertens-Huttel simulator: 1 - frame; 2 - springs; 3 - rod-lever; 4 - shock absorber.
Thus, we can conclude that the means and methods of training in the preparation of swimmers specializing in the distance of 200 meters freestyle are generally accepted means and methods of sports training, but having their own specifics.
1.4 Tactical training of swimmers at a distance of 200 meters freestyle
Tactical preparedness of a swimmer is determined by the level of knowledge, skills and abilities of an athlete, ensuring the rational use of his physical, technical and psychological preparedness to achieve the goal set in the competition.
In the practice of performances of the strongest swimmers in the world, five main options for varying speed at a competitive distance can be distinguished. The choice of one or another of them depends primarily on the length of the distance, gender, age, qualifications and preparedness of the swimmer.
The first option involves a uniform overcoming of the distance, in which the speed is practically unchanged from start to finish.
The second is swimming the distance with a constant speed at the beginning and middle of the distance, and its increase at the finish.
The third - the speed at the beginning of the distance exceeds the average distance, then it decreases and remains unchanged until the finish line.
The fourth option - the speed is above average at the beginning and at the end of the distance and below average in its middle.
The fifth one is associated with a uniform or abrupt decrease in speed from the beginning of the distance to its end.
The tactical scheme is largely determined by the readiness of the swimmer and his individual characteristics. A well-functioning swimmer can take the lead long before the finish line and maintain the lead. This tactic can unbalance opponents, make them nervous, change their tactical plans. It was often used by four-time Olympic champion Vladimir Salnikov and three-time Olympic champion Michael Gross, and at the 1998 World Championships it was brilliantly implemented in the 200-meter freestyle by an Australian student Russian coach Gennady Turetsky, Michael Klim, who took a confident lead already in the first meters of the distance and kept it to the finish, as well as the winner in the swimming marathon Australian Grant Hackett, who already outperformed the nearest competitor by 0.66 s in the first 50 meters and also retained his lead up to finish.
Sharp accelerations that athletes sometimes allow themselves when swimming competitive distances, and the losses associated with it, can be compensated for by the psychological advantage that a swimmer often gets, unexpectedly increasing speed for his rivals. And yet it must be emphasized that acceleration in certain sections of the distance is only possible for swimmers who are very well prepared in a functional sense. They are appropriate only if they are not preceded by a decrease in speed and if after their completion the athlete is able to maintain the optimal technique of movements.
Practice has shown that the tactics of women often differ from the tactics of men at the same distance; that more experienced athletes choose more rational options for it, and also that tactical options for fighting for victory change over time.
When performing in the main competitions, swimmers try to swim quickly in preliminary heats, since the density of results is so high that the slightest miscalculation can leave them outside the finalists. Therefore, sprinters often show best time in the preliminary swims, and the final ones win with a result slightly inferior to the preliminary one.
Outstanding athletes specializing in medium and long distances have a different approach to choosing the tactics of preliminary and final swims. Four-time Olympic champion V. Salnikov noted: “In the preliminary heat, I try to swim quickly, but still not at full strength. In the final, I always perform with the maximum impact of my strength. Before the final swim, the coach gives me a schedule for passing the distance, most often it is a record one, and I try to stick to it.”
The same tactic - to save strength for the final swim was followed by many other outstanding swimmers for long and medium distances, repeated Olympic champions- M. Gross, A. Baumann, T. Darny, C. Perkins and J. Evans.
When an athlete has reached the final, he is faced with the task of winning it. There is an order according to which the swimmer with the best result in the preliminary heat receives the preferred fourth lane. The last and penultimate results in the preliminary swim put their owners on the extreme first and eighth lanes, which, however, does not exclude them from the number of contenders for victory.
In the main starts, some swimmers build their tactics taking into account the actions of strong rivals participating in the swim, others prefer to follow the planned schedule, not paying attention to anyone, others achieve advantages due to their strengths of preparedness - high starting and distance speed, effective finish, etc. . P.
A correctly chosen tactical scheme, involving the use of the strongest sides of preparedness, allowed many outstanding swimmers to win the final heats.
Thus, the choice of one or another tactical option, its development and implementation in competitive activity are determined by technical skill athlete, his physical and mental readiness, the capabilities of the most important functional systems. Therefore, the process of tactical training can be considered as a kind of unifying principle in relation to other components of sportsmanship. At the same time, the implementation of the following methodological techniques is effective:
facilitating the conditions for mastering the chosen variant of tactics - leading with the help of a light or sound leader, corrective information about the results of overcoming segments, step and pace of movements, etc.;
complication of the implementation of the optimal tactical plan - work in mid-mountain conditions, significant and increasing fatigue, the creation of sound and light interference, etc .;
preservation of the tactical scheme for overcoming the distance with a significant variability of the spatio-temporal and dynamic characteristics of movements - pace, step, power of strokes, etc.;
an unexpected change in a tactical option on a special signal or in connection with a changed competitive situation.
2. Research methods and organization
To solve the tasks and obtain objective data, modern research methods were used in the work.
2.1 Research methods
Theoretical and bibliographic analysis of literature
The analysis of educational-methodical and scientific literature on the issues of cycling training in triathlon, evaluation of the effectiveness of training activities, development of endurance, technique and tactics of passing the cycling stage in triathlon was carried out. The study and generalization of the advanced experience of the work of specialists in the field of physical education to identify the effectiveness of new methods and means of training in triathlon was carried out. In total, 34 sources of scientific and educational literature were analyzed.
Pedagogical observations
Pedagogical observations were carried out for athletes in the process of training in general and special physical training in 2011-2012.
Under supervision was a group of 10 athletes aged 15-16 years old, involved in the school of the Olympic reserve of the city of Gomel in the swimming department. Observations were carried out on the following indicators:
· class attendance;
· manifestation of interest of those involved in the training process
· volume and intensity of training loads;
· the dynamics of the physical qualities of those involved;
· student performance in swimming.
In our study, the following tests were used to determine physical fitness: swimming 100, 200, 400 freestyle, as well as competition results.
Physical readiness testing was carried out twice: at the beginning of the study and at the end of the study. The results in swimming competitions were taken by us from the protocols of the competitions.
Pedagogical experiment
The pedagogical experiment was carried out during the year. 10 sportsmen at the age of 15-16 were selected from the sportsmen with approximately the same physical development and sports readiness. Of these, two groups of 5 people were formed, one of which was experimental, and the second was control.
The experimental group studied according to a specially developed plan, without violating the general principles of the pedagogical approach to the structure of classes, taking into account age features. In the training program, the volume and intensity of training on land was increased.
In the control group, classes were held according to the generally accepted methodology, according to the swimming curriculum for this contingent of those involved.
The effectiveness of our experimental plans was evaluated by the dynamics of the sports performance of swimmers (according to the results of competitions and control training), as well as by changes in morphological and functional indicators and performance under dosed loads during training on land.
Questionnaire
Sociological research consisted in the analysis of data from a questionnaire survey of athletes on various issues of their attitude to swimming lessons. The content of the questionnaire included the following questions:
.Do you like swimming?
.What race distance do you like best?
.How do you feel about the content of the training sessions?
.Do you think the swimmer training system is perfect? Does it require improvement, changes, additions?
.What is your attitude to the problem of load modes, their dynamics in terms of age?
This survey helped to distribute the athletes into the control and experimental groups.
Method of mathematical statistics
The data obtained from the experimental study were processed and analyzed using the methods of mathematical statistics. During the study, the average value was determined.
The arithmetic mean is a measure of the central trend, which is the sum of all observed values divided by their number.
The arithmetic mean value was calculated by the formula:
? Xi
Thus, the analysis of the obtained quantitative data by the method of mathematical statistics made it possible to identify qualitative changes in the studied traits.
2.2 Organization of the study
The essence of this experiment is to reveal the influence of the volume and intensity of training on land in training training process for further sports results of swimmers.
The study was conducted in 2011-2012. The study involved 10 athletes of the first category and CCM qualifications. The experiment was based on the generally accepted swimming program.
In January 2012, at the 200-meter freestyle swimming championship of the Gomel region, their results from the competition protocols were recorded. After the athletes with almost the same physical training were divided into two groups.
The control group of trainees trained according to the generally accepted plan. Changes were made to the training schedule of the experimental group: for four months power training on land were increased by 2 hours a week.
The emphasis was on increasing the volume and intensity of training on land and seeing how this would affect athletic performance in swimming. This experiment proposed to increase the level of development of all types of special power qualities of a swimmer, due to which it is possible to increase the power of the stroke and increase the speed of overcoming the distance.
The results and conclusions of this experiment were based on the results of control training and competition.
3. Strength training on land as component training of swimmers specializing in the 200-meter freestyle
.1 Land strength training in a swimmer's training program
At present, high-class swimmers spend up to 250-350 hours on land during the year. About 60% of this time is spent on strength work.
Strength training on land provides for the development of various types of strength qualities: maximum and explosive strength, strength endurance. The ratio of work aimed at developing strength qualities predetermines success at a particular distance.
Maximum or explosive force largely determines the level of speed capabilities, influencing the magnitude of the thrust force developed during swimming, the quality of the starting jump and turn. These forms of manifestation of strength, among other important factors, determine the results of swimmers at distances of 50, 100 and 200 m.
Special strength training on land should be carried out in two directions - the development of speed-strength qualities and the development of strength endurance.
Speed-strength qualities are developed by performing exercises with high speed, heavy weights and a small number of repetitions. Such work contributes to an increase in maximum and explosive strength, allows you to increase the ability to implement strength qualities acquired in the process of general and auxiliary training when performing special preparatory exercises of a speed-strength nature and during speed swimming. It is advisable to separate the work on improving the power and speed components of speed-strength abilities. When improving the power component, weights close to the limit are used - 80 - 90% of the maximum available, the pace is near-limit - 80 - 90%; when improving speed, on the contrary, weights are 70-75% of the maximum available, the pace is 100%. When working on isokinetic simulators, only the speed of movement is regulated, the intensity of work is always maximum. The number of repetitions in the approach is small - from 1 - 2 to 8-10, the pauses are long (1 - 3 minutes) and should ensure the restoration of working capacity. Particularly effective here are exercises performed in the isokinetic mode, which provides a high speed of movement and the maximum intensity of strength work for a given speed.
The second direction is provided by the use of exercises with moderate resistance and a large number of repetitions. Such work practically does not lead to an increase in muscle volume, but causes an increase in the number of functioning capillaries, an improvement in intra- and intermuscular coordination, an increase in the number of mitochondria, and an improvement in metabolic processes in muscle tissue. It is important that these changes mainly affect MC muscle fibers, significantly increasing their ability to work associated with the manifestation of endurance, and at the same time do not affect BS fibers, which take a limited part in this kind of work.
With the development of strength endurance, one should mainly focus on various weights: for swimmers for long distances - 45 - 60% of the maximum available; for swimmers at medium distances - 50 - 65%; for sprinters - 65 - 80%. The pace of movements usually corresponds to that planned for the competitive distance. Pauses between sets largely depend on the number of repetitions: if it is small - 20-30 in one approach, then the pauses are usually short - 5-15s; if in one approach up to 100 - 200 or more movements are performed, then the pauses can be long - from 1-2 to 4-5 minutes.
When determining the ratio of speed-strength work and work that contributes to the development of strength endurance, one should take into account the specialization of the swimmer and the structure of his muscle tissue. Muscle tissue in swimmers who have achieved high results in sprints is usually characterized by a high percentage of BS muscle fibers, which are characterized by high contractility and rapid energy release. In the muscles that carry the main load during swimming, such fibers can be up to 70-80% or more. On the contrary, the muscle tissue of swimmers who excel at long distances is mainly composed of MC fibers, which are characterized by high metabolic efficiency and high endurance.
Swimmers who specialize in the 200m freestyle need to perform exercises on land to develop maximum and explosive strength.
With the development of strength endurance, swimmers perform work with high resistance, mainly in the range of 70-80% of the maximum available when performing a particular exercise.
In the process of strength training on land, along with classes of a predominant (selective) orientation, complex classes are also widely used, in which exercises are planned aimed at developing all types of strength qualities.
3.2 Research progress
The beginning of the study was the study of the results of the competitions of the winter championship of the Gomel region in swimming, held in January 2012 in the city of Gomel. For the study, 10 athletes of the age group born in 1995-1996, performing at a distance of 200 meters freestyle, were selected. Table 3.1 shows their results from the competition protocol.
Table 3.1 - Competition results, 200m freestyle
No. FI Gender Year of birth Result 1 KNM 19952. 00.952NBM19952. 01.53BNM19952. 05.644KFM19952. 07.45GAM19952. 09.916PAM19952. 10.737SGJ19962. 14.28 BYUZH19962. 17.229NSJ19962. 18.4710KJ19962. 21.8Average2. 10.78
According to the level of preparedness and according to the results of the survey, the athletes were divided into 2 equal groups. Table 3.2 shows the participants of the pedagogical experiment divided into two groups.
Table 3.2 - Participants of the pedagogical experiment
No. Experimental group Year of birth. Result No. Control group Year of birth. Result 1NB19952. 00.951KN19952. 01.52KF19952. 07.42BN19952. 05.643GA19962. 09.913PA19962. 10.734BY19962. 17.224SG19962. 14.25HC19962. 18.475KD19962. 21.8Average 2.10.79Average 2.10.77
During the study, the athletes were in the competitive period of training. The main tasks of the competitive period are the preservation and further increase of the achieved level of special preparedness and its fullest possible use in competitions. This is achieved by the use of competitive and close to them specially-preparatory exercises. Process organization special training in the competitive period is carried out in accordance with the calendar of the main competitions. Their number in qualified athletes ranges from two to four.
In the process of special training, all the specific features of these competitions are taken into account, starting from the tasks facing the athlete in a particular competition, and ending with the composition of the intended participants.
All other competitions are of a training nature, as a rule, special preparation for them is not carried out. They themselves are important links in the preparation for major competitions.
The methodology of direct preparation in competitions is influenced by the duration of the main competitions, the number of starts in them, due to both the specifics of the sport and the individual characteristics of the athletes. In particular, at the earlier stages of the training process, the use of loads similar to competitive ones is required. The nature of the intended competitive activity should also be taken into account when planning microcycles, in which the tasks of special training are solved. In separate microcycles, several loads should be applied in a row, each of which should aggravate the fatigue caused by the previous one.
The control group of athletes trained according to their standard training plan provided for in the competition period, compiled according to the training program for specialized educational and sports institutions and schools of the Olympic reserve.
Changes were made to the training schedule of the experimental group: for four months, strength training on land was increased by 2 hours a week.
During training sessions on land, special sets of exercises were used to develop explosive and maximum strength, strength endurance and the integrated development of all types of strength qualities, which are shown in tables 3.3, 3.4 and 3.5.
Table 3.3 - A set of exercises aimed at developing explosive and maximum strength
ExerciseNumber of approachesNumber of repetitions in a setTempPauses between sets, sPredominant orientationStanding with your back to the block simulator, arms extended up - pulling the rod to the back of the head, the amount of weights is 75% of the maximum56High60Explosive powerLying on your back - bench press from the chest; weight value 80-90 from the maximum 34-6Average 120Maximum strength Lying on the back - barbell press from the chest, the weight value 60-70 from the maximum36-8High60Explosive strengthSquatting with a barbell held on the shoulders, the weighting value 85-95 from the maximum36Average 120Maximum strength Leg flexion and extension in knee joint using the Nautilus simulator, the weight value is 65-75 from the maximum315High60Explosive strength Squat with a barbell held on the shoulders, the weight value is 60-70 from the maximum36High120Explosive strengthFlexion and extension of the legs in the knee joint using the Nautilus simulator, the weight value is 85-95 from the maximum38Average120Maximum strength Standing facing the block device, arms extended upwards - lowering the rod down (imitation of a stroke motion with a butterfly), weights 90% of the maximum 35-7 Average 120 - arms extended up at chest level, weights 70-80 from the maximum 38Average 120Maximum strengthFrom the stop crouching jumping up410High60Explosive strengthStanding in an incline - dumbbells forward, backward, weights 70-80 from the maximum for this exercise 63-4Average 120Maximum strengthJumping over the bench 20-30cm310High120Explosive strength block device, imitation of the initial phase of the stroke, weights 80-90 from the maximum 38Average 60Maximum strength
Table 3.4 - A set of exercises aimed at developing strength endurance
Exercise Number of sets Time to complete an exercise or number of repetitions in a set Temp Pauses between sets, with Imitation of butterfly stroke movements using the Mertens-Hooter spring-lever simulator, resistance 60-70% of the maximum 21-2 min High 60 Imitation of butterfly stroke movements with an emphasis on the capture or repulsion phases, with using the Mertens-Huter spring-lever simulator, resistance 70-80% of the maximum 21 min Average 120 Standing facing the block device, imitation of rowing movements (capture, repulsion phase), resistance 65-75% of the maximum 215 movements Average 120 Lying on your back on a sliding cart, performing rowing Butterfly movements (angle of inclination 45 degrees) 320 movements High 60 Imitation of the crawl stroke movement using a rubber shock absorber, resistance 60-70% of the maximum 31-2 minutes High 60 Flexion and extension of the legs in the knee joint using block training devices, weighting 65-75% of the maximum 320 movements Medium 120 Exercise for muscles backs: lying on the bench on the stomach, lifting the torso, arms behind the head (using weights - barbell bar, dumbbells) 520 movements Medium 120 Lying, legs fixed, trunk flexion, arms behind the head (using weights) 320 movements Medium 120
Table 3.5 - A set of exercises aimed at developing all types of strength qualities
Exercise Number of sets Time to complete the exercise or number of repetitions in a set Temp Pauses between sets, min Preferential direction Imitation of stroke movement different ways with the use of a rubber shock absorber, resistance 60-70% of the maximum 31 min Medium 1 Imitation of stroke movements with a butterfly with an emphasis on the phases of capture or repulsion, using the Mertens-Hooter spring-lever simulator, resistance 70% of the maximum 30.5-1 min High 2 From i.p - lying on the back, legs fixed, arms behind the head, torso to legs (possible with weights) 30.5 min Medium 1 Lying on the chest - imitation of alternating crawl movements using the Mini-Jim simulator, resistance 65-75% of the maximum 32 min Medium 1 Imitation of rowing movements in various ways using a rubber shock absorber, resistance 70% of maximum31 minHigh, medium2
3.3 Results of the study
The results of the experiment are shown in the tables. Tables 3.6 and 3.7 show the results of the control training conducted in March 2012 at the first stage of the experiment of the control and experimental groups.
Table 3.6 - The results of the control training in the control group at a distance of 200 meters freestyle
No. Control group Gender Year of birth Result 1 KNM 19952. 01.552BNM19952. 04.783PAM19962. 10.024SGJ19962. 14.055KJ19962. 19.5Average 2.09.98
Table 3.7 - The results of the control training in the experimental group at a distance of 200 meters freestyle
No. Experimental group Gender Year of birth Result1NBM19952. 00.012KFM19952. 05.333GAM19962. 08.24JUZH19962. 16.615NSJ19962. 16.98 Mean 2.09.43
Table 3.8 summarizes the results of the increase in the level of preparedness for the first period of the control and experimental groups. In January, the results were taken from the protocols of the competition, and in March from the control training. The conditions for the control training were the same as at the competitions in January.
Table 3.8 - Dynamics of results in the control and experimental groups
GroupJanuaryMarchGrowthControl2. 10,772. 09.98 0. 00,79 Experimental2. 10,792. 09.43 0. 01,36
Thus, the experimental group for the first period of the experiment improved its results at a distance of 200 meters freestyle by 0.00.79 seconds, and the control group by 0.01.36 seconds.
01,36 - 0. 00,79 = 0. 00,57 seconds
It follows from this that the increase in the results of the experimental group is 0.00.57 seconds more than that of the control group.
Tables 3.9 and 3.10 show the results of the control and experimental groups of participants in the summer swimming championship of the Gomel region held in the city of Gomel. The results were taken from the competition protocols. Athletes competed at a distance of 200 meters freestyle and swam in the same pool as at the competitions in January and control training in May.
Table 3.9 - Results of the control group at a distance of 200 meters freestyle
No. Control group Gender Year of birth Result 1 KNM 19952. 01.022BNM19952. 03.933PAM19962. 09.994SGJ19962. 14.25KJ19962. 18.5Average 2.09.53
Table 3.10 - Results of the experimental group at a distance of 200 meters freestyle
No. Experimental group Gender Year of birth Result1NBM19951. 59.982CFM19952. 04.113GAM19962. 07.294JUZH19962. 16.15NSZh19962. 15.03 Average value 2.08.5
According to the results of calculating the average value of the total time to overcome the distance of 200 meters freestyle, it can be seen that the experimental group showed a result of 2.08.5, and the control group 2.09.53.
09,53 - 2. 08,5 = 0. 01,03 seconds
It follows from this that the experimental group covered the distance 0.01.03 seconds faster than the control group.
Table 3.11 summarizes the results of the increase in the level of preparedness over the period of the experiment of the control and experimental groups.
Table 3.11 - Dynamics of results in the control and experimental groups
GroupJanuaryMarchMayGeneral increaseControl2. 10,772. 09.982. 09.530. 01.24 Experimental2. 10,792. 09.432. 08.50. 02.29
As a result of the experiment, it was found that the total increase in the results of the control group was 0.01.24 s, and the experimental one - 0.02.29 s. From this we can conclude that an increase in the volume and intensity of special strength training on land has a positive effect on sports results in competitions.
The study showed that exercises performed on land, which contributed to the development of the strength fitness of athletes, increased the explosive and maximum strength of swimmers, as well as increased their level of strength endurance.
Conclusion
Training swimmers specializing in the 200m freestyle is an extremely complex process. The training system as the main elements includes special and general physical training, technical, tactical and psychological training. For the successful functioning of this system, it is necessary to have proper scientific, methodological and organizational support for the training process, which allows you to correctly combine all types of training, obtaining high results.
Swimmers specializing in the distance of 200 meters, in the process of training, have anatomical and physiological features that distinguish them from athletes specializing in other styles of swimming.
During the training of swimmers, it is necessary to carefully distribute the load and rest, avoiding overloads of the athlete's body.
Studying the significance of various physical qualities, it was found that strength training in swimming is of great importance. So strength training on land provides for the development of various types of strength qualities: maximum and explosive strength, strength endurance.
The study showed that an increase in the volume and intensity of special strength training on land has a positive effect on athletic performance in competitions.
It should be noted that various strength training programs on land have been practiced by leading swimming coaches around the world for a long time.
List of sources used
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Relevance. In connection with the increasing requirements for the physical fitness of swimmers, great importance is given to the issues of improving the structure of the training process.
One of the most urgent problems of increasing the effectiveness of the training process is its intensification, that is, an increase in work with intensity that stimulates the growth of general and special fitness in athletes during the entire training process. The effectiveness of solving this problem depends on increasing conjugation, eliminating the undesirable phenomenon of dissociation of leading physical qualities and expanding variability in the process of training athletes (A. E. Gulyants, 1987; L. P. Matveev, 1999; Yu. V. Verkoshansky, 1988, etc. .).
The study of literary sources allows us to put forward the assumption that the most rational way to increase the effectiveness of both a single lesson and the entire training process can be the use of circuit training methods developed by English scientists R. Morgan and G. Ademson (1958).
Studies that consider the effectiveness of circuit training in the training process remain relevant today.
Object of study : improvement of the process of physical training of swimmers - students, by the method of circular training.
Subject of study : method of using circular training in the training process of swimmers - students of mass categories.
Purpose of the study : improving the methodology of physical fitness of swimmers - students through the use of the method of circular training.
working hypothesis there was an assumption that the use of the circuit training method in the training process of training swimmers - students, will increase their level of physical fitness and will improve sports results.
The structure and volume of the thesis. The work consists of an introduction, three chapters, conclusions, a list of references and an appendix. The list of references includes 30 sources. The total volume of the thesis is 62 pages of computer typing, including 6 tables and 7 appendices.
Chapter I . Importance of physical training in swimming
To achieve high sports results in any sport, the level of development of the physical (motor) qualities of an athlete plays a significant role. This truth is not new, but the problem of developing the physical qualities of an athlete in each specific sport, and in particular in swimming, is still far from being solved today. In sports training, in terms of the implementation of physical training, it is necessary to carry out three particular tasks.
First - using a wide range of means and measures to strengthen the state of health and increase the body's resistance to various diseases, especially infectious and colds, and the "professional" resistance of the body against injuries of the musculoskeletal system.
Main criterion assessment of the swimmer's health - there should be no deviations in the functioning of the body systems as a whole.
Second task physical training is associated with the formation of physique and should be carried out in two directions. One direction is the use of a variety of physical exercises that ensure the formation of generally accepted norms of the human body. The second direction is based on the formation of total dimensions, proportions and constitution of the body that are special for the swimmer, and, above all, the topography of the strength of the muscular system.
Third task - the most important, associated with the development and improvement of physical qualities. This section of physical training makes a fundamental contribution to the growth of sports and technical skills, providing the necessary level of functionality and performance of the swimmer. Physical training is a multi-component long process aimed at the effective development and improvement of speed and speed-strength qualities, strength, endurance, flexibility and mobility in the joints, swimmer's agility. In this regard, the coach must develop training programs that would effectively and at lower physical and nervous costs contribute to the growth of physical qualities and, as a result, sports results. Such multidirectional training programs related to the development and improvement of physical qualities should operate in parallel and sequentially in the conditions of the training process. At the same time, programs can enter into various types of interaction from “cooperation”, when they reinforce each other (positive) to “interference”, when one program slows down another (negative transfer). For example, with the development of speed qualities and endurance at the initial stage of the annual cycle, both of these qualities can be improved sequentially in the training microcycle. However, as training influences intensify in subsequent stages of training, one more powerful program can negatively affect the motor effect of another. In this case, the incorrectly planned use of endurance exercises can significantly suppress and restrain the pace of development of speed qualities. Therefore, an important circumstance is not only the selection and use of specific means for the development or improvement of physical qualities, but also the use of an effective connection between their interaction and rational distribution in a training session, microcycle, stage, annual cycle.
The history of the emergence and development of circuit training
Initially, circuit training originated in England as a new organizational form for the effective use of physical exercises.
Historically, circular training was preceded by flow, flow-circular and other forms of organization of physical exercises. Their occurrence was due to the need for simultaneous coverage of those involved in work in conditions limited quantity places of employment, shells and other organizational and methodological reasons.
In its initial versions, the idea was laid only of a continuous, continuous performance of certain physical exercises. This is typical, in particular, for the so-called "surkit training", developed in detail by the English specialists Morgan and Adamson D.T. (1950). As one of the even earlier prerequisites for such a method of conducting classes, one can point to the “flow” organization of the exercise process, which has long been used in various gymnastics systems (when performing elementary movements in a warm-up, etc.).
The idea of combining a number of dissimilar exercises into one holistic training load turned out to be very productive. If, when used separately, cyclic movements often give a purely limited effect, then by combining them, it is possible to achieve the complex development of physical abilities by the same means and more successfully contribute to an increase in the overall performance of the body.
The next step in the development of the circuit training methodology was associated with the use of strictly regulated rest intervals, which was facilitated by the ideas of the so-called " interval training”, developed by Reindell and Roskamm (1962) and others, in relation to cyclic sports (middle and long distance running, cycling and etc.).
These ideas turned out to be available (with appropriate adjustments) to acyclic exercises performed as cyclic work in the form of circuit training. As a result, its interval variants arose.
Specialists of a number of countries, using the accumulated experience and research results, conducted a further search for effective organizational and methodological forms of physical exercises.
In England, an article by D. T. Adamson (1952) appeared, in which the results of a comparison of the effect of ordinary physical exercises with the effect of "intense experimental gymnastic training" carried out "in a circle" were given.
The search for such a form of training, which would allow for the comprehensive development of physical qualities and at the same time be attractive to those involved, was systematized in a joint book by Morgan and Adamson, who are considered the founders of circular training.
Later, they developed variants of circular exercises of varying degrees of difficulty for schoolchildren and students, highlighting exercises for four main muscle groups (legs, arms, back, abdomen) and general impact, and substantiated the effectiveness of the new form of training on the level of physical fitness of those involved.
Since 1952, circuit training has been used in a number of countries by football players, rowers, rugby players and athletes.
Independently of them in Russia, the teacher of the Odessa State Electrotechnical Institute of Communications Fraktman B.D. (1955) came to the idea of circular training in the physical education of students, striving to increase the general and motor density of physical exercises. The variant proposed by him was called the “method of additional exercises”.
famous theorist physical culture Matveev L.P. (1959) points to the “German trace” of the origin of circular training, noting that “this form of complex use of physical exercises was developed in detail by specialists from the GDR”, and a detailed description of the methodological features of circular training was given by Scholich M. (1966) . The term circuit training itself is a literal translation from German.
Domestic experts also contributed to the development of theoretical and methodological provisions for the organization of circuit training in the process of training athletes in various sports:
– Nikolayshvili I. A. (1971) substantiated the effectiveness of using some variants of circuit training in the process of physical training of volleyball players.
– A comparative analysis of the effectiveness of complex-circular and traditional physical culture classes at a university, which showed the advantage of the former in improving the functional capabilities of the body, was performed by Chunin VV and Filin VP (1972).
– Circuit training complexes aimed at developing the motor qualities of schoolchildren, taking into account their age, were developed by A. A. Guzhalovsky (1991).
– Various aspects of circular training are considered by V. N. Kryazh (1982).
– Features of circuit training in cyclic sports on the example of cross-country skiing were described by Tselishchev Yu. A., Tselishchev V. Yu. (1984).
– Studies conducted by I. A. Gurevich (1985) on the comparative effectiveness of using various methods of organizing general physical and special training in the control and experimental groups of vocational schools showed the advantage of circular exercises, especially in the education of physical qualities;
– Features of the use of circuit training in mass physical education in various age groups are presented in the work of V. A. Romanenko and V. A. Maksimovich (1986).
–Verkhoshansky Yu. V. (1988) gave recommendations on the use of the circular method in the process of special physical training of athletes.
–Ozolin N. G. (1959) considers the main purpose of the circular method in the development of general endurance, as well as in increasing the level of general and special physical fitness of athletes of all specializations.
–Yusupov Kh.M. and Isaev A.P. (1993) substantiated the possibility of using circular training at the stage of direct precompetitive training in judo.
Circuit training, used in the system of training athletes of various sports specializations, over the years has established itself as an effective form of increasing the level of physical fitness. The organization of the training session in a circular way made it possible to increase motor density, as well as, to a certain extent, to integrate general physical training with special, which was easily feasible under the conditions of training athletes of a homogeneous group (age, qualification and sports specialization).
Studies that consider the effectiveness of circuit training in the training process remain relevant today.
Characteristic features of circular training and its methodology
applications
The basis of circular training is the serial repetition of several types of physical exercises. Most often, exercises that are well known to those involved are chosen. If classes are held in the hall, then the stations are arranged in a circle. Each exercise is performed in its designated place, the so-called station. The transition is carried out at the signal of the coach. The circle is repeated several times depending on the objectives of the circuit training. Exercises of general and selective influence alternate, where various muscle groups.
According to the recommendation of Matveev L.P. (1959), 10-12 exercises should be included in the circuit training complex, and 6-8 exercises with a special focus. Approximate total time exercise should be 10-15 minutes, for each exercise 30-45 seconds, pauses for rest 30 seconds.
An important place in the "circular training" is the dosage of the load. For this, the so-called maximum test was developed. At the first lesson, the students are tasked with performing the maximum number of repetitions for themselves in 30 seconds. To control the load between series, the heart rate is measured. The MT indicators serve as the initial data for the selection of the student's individual workload.
After determining the maximum test, an individual load is set for each:
MT
MT
In subsequent sessions, students perform each exercise of the circuit training, a set number of times, but in different ways.
The student's body gradually gets used to the dosed load.
Then gradually increase the load, increasing the dosage of exercises.
MT MT
1; -------- +2;
2 2
Each of them is repeated for 4-5 sessions, then the maximum test is again carried out and compared with the initial result. All data is entered into the athlete's personal card. The cards are filled in by the students themselves. This method allows students to independently acquire knowledge of the theory of sports training and develop physical qualities.
Types of circuit training
There are the following main types of circuit training:
1. with hard rest breaks (primary focus on the development of strength and speed endurance).
2. According to the method of continuous exercise (primary focus on the development of endurance in the general preparatory period).
3. According to the method of interval exercise with complete rest breaks (primary focus on strength, agility, specialized development of endurance) (Gulyants A. E. 1987).
continuous exercise method work at the stations is carried out without strictly established rest breaks. Rest pauses are short, so the load is perceived as continuous. In the physical training of students, the intensity of work at the stations with this method is large and moderate. According to the heart rate, it corresponds to the second load zone. Heart rate indicators can vary within a fairly wide range: from 130-135 to 150-160 beats / min.
The load in circuit training is increased by increasing the volume or intensity of work. The ratio of the duration and intensity of the impact should be such that for the practitioner, the implementation of the complex in a given volume presents a certain difficulty and forces him to show strong-willed efforts. This way of increasing the load is typical in solving problems of general physical fitness (GPP), as well as in sports that require endurance (swimming, running for medium and long distances, ski race), sports games ah, martial arts.
When using circuit traininginterval exercise method with strict rest intervals, work at the stations is carried out against the backdrop of under-recovery. The main components of the load in this form are: the duration and pace of the exercise, the amount of weight, the number of approaches to the station and the circles passed, the duration of the rest intervals between approaches at the station, stations and circles.
Such a load is typical for a specially - preparatory and pre-competitive period of preparation.
Increasing the load by this method is achieved by increasing its volume and intensity. Sholikh M. (1966), for example, offers three options for working on this method. Each of them differs in the duration of work, rest, the pace of exercise and weights.
In physical education, with the help of varieties of this method of circular training, the problems of the simultaneous development of strength, speed, speed-strength qualities, endurance and complex forms of manifestation - speed, strength and speed-strength endurance are solved. The results of the study of heart rate by this method, conducted on studentsIcourse by Grigorovich E. S. (2008), indicate a rather high physical load (at some stations, the heart rate reached 185-190 beats / min).
During circuit traininginterval exercise method with full rest intervals , work at the stations alternates with rest intervals sufficient for a relatively complete recovery of working capacity. Such work is called repetitive work. Rest intervals can vary from 1.5 - 2 to 4 - 5 minutes.
Such a load is typical in the precompetitive period.
The influence of rest intervals in this type of circuit training is a relatively constant factor. training load.
When applying this method, mainly strength and speed-strength exercises are used. The volume of the training load is adjusted by changing the number of repetitions of the exercise or the time of work at each station, the number of stations or circles passed. The main methodological methods of intensity regulation are changes in the magnitude of the burden, a decrease in the time of work with a given number of repetitions of an exercise at a station or an increase in the number of repetitions of an exercise at a given time. With a change in the magnitude of the burden, the pace of work, the mode of muscle contraction changes and, as a result, the achieved training effect.
Methodological features of "circular training"
Characteristics of physical exercises used in circuit training
The circuit training complexes include a variety of physical exercises. All of them are motor activities performed in accordance with specific tasks, patterns and methods of sports training.
Through physical exercises, a person enters into a certain interaction with the environment and affects his body and psyche. By changing the nature, time, intensity of work, the duration and nature of rest, and other parameters of physical exercises, as well as the conditions for their implementation, it is possible to control the nature and magnitude of this impact. It is known from the course of sports physiology that the general classification of all physical exercises is based on the identification of three main characteristics of the activity of the muscles that carry out the corresponding exercise:
volume of active muscle mass;
type muscle contractions(static or dynamic);
contraction power.
Depending on the muscles and muscle groups involved in the work, all physical exercises are classified into local, regional and global.
Local CT exercises selectively affect individual muscle groups. When using such exercises in CT, it should be taken into account that they do not cause significant activation of such basic vital functions as respiration, blood circulation, thermoregulation, and others.
Performing regional and especially global exercises significantly activates the activity of the respiratory, cardiovascular and other systems. The degree of their activation depends on the intensity, duration of work, the number of muscles and muscle groups involved in its implementation. By changing the frequency of repetitions, the amount of resistance or weights and the amplitude of the same exercise, you can increase or decrease the power of the work. With a change in power, the maximum time for performing the exercise also changes. An increase in power leads to a decrease in operating time. This dependence is common to all cyclic exercises that require the maximum manifestation of the physical and mental capabilities of a person.
Depending on the intensity and duration of performance, global exercises of a cyclic nature are divided into four zones of relative power: maximum; submaximal; large; moderate. The exercises of each zone are characterized by features that should be taken into account when compiling circuit training complexes and choosing methods for their implementation. Since acyclic exercises (when they are performed at stations) are artificially given a cyclic structure, the features of each of the zones considered below are to a certain extent also valid for them.
In the zone of maximum power exercises are performed with maximum intensity for 10-20 s. When they are performed, energy-containing compounds are decomposed in the muscles with the release of a large amount of energy, due to which muscle work is performed. With such short-term and intense exercises, the respiratory and circulatory systems do not have time to satisfy the body's need for oxygen. Therefore, work is performed under anaerobic conditions. The oxygen necessary for recovery enters the body after work is completed.
The global exercises of the maximum zone of relative power, included in the circuit training, are characterized by high intensity of performance, duration of work up to 20 s, and a large oxygen debt. Such exercises contribute to the development of strength and speed-strength qualities. In circuit training, for the development of these qualities, mainly repeated and intensive interval methods are used.
In the zone of submaximal power depending on the speed, power and amplitude characteristics, they can be performed from 20-40 s to 5 minutes. With such work, the oxygen demand significantly exceeds its consumption, as a result of which a large oxygen debt accumulates in the body. A characteristic feature of exercises performed in the submaximal power zone is that the processes of respiration and blood circulation do not reach their maximum values immediately, but some time after the start of work and persist until the end of the exercise. All the changes taking place in the body make it much more difficult to perform work without reducing intensity. Therefore, performing exercises of this power zone in a circuit training is a serious physical and psychological test for those involved. With regard to physical qualities, the exercise in the submaximal power zone contributes to the development of strength, speed and speed-strength endurance. The most acceptable method for cultivating these qualities is the interval work method, which includes extensive and intensive interval methods.
In the zone high power exercise time ranges from 5 to 40 minutes. When performing such work, oxygen consumption reaches values close to the maximum. By the end of the work, a significant oxygen debt accumulates, changes in the biochemical composition of blood, urine, etc. are observed. Work in this power zone is performed mainly under aerobic conditions and contributes to an increase in local and general endurance. These qualities are improved by circular training according to the method of continuous work. This method is mainly used at the general preparatory stage. preparatory period for solving problems of both general and special physical training.
In the moderate power zone Satisfaction of oxygen demand during work is characteristic. Muscular activity is carried out due to aerobic energy sources. Due to the long duration of the exercise, changes occur in the body that limit the time of the exercise (the reserves of carbohydrates and fats are exhausted, dehydration, etc.). It is not advisable to include these exercises in circuit training complexes, since the characteristics of such exercises are similar to circuit training options performed according to the continuous work method. The considered features of the body's response to a single performance of physical exercises, different in motor composition, characterize to some extent the relationship between such load parameters as volume and intensity. Accounting for this relationship is prerequisite control of the training effect of circular training.
In principle, the ratio of the volume and intensity of the load when performing physical exercises is characterized by an inverse relationship: the greater the volume of the load given in the exercise, the less its intensity, and vice versa, the greater the intensity of the load, the less its volume.
The regular “curtailment” of the load volume parameters as its intensity approaches the limit values (or vice versa) is explained, in particular, by the significant physiological and biochemical features of work of various duration and power. As you know, this served as the basis for the classification of exercises according to “relative power zones.
Considering each physical exercise as some influencing factor, the concept of the volume of the load will primarily refer to the duration of the impact, and the intensity of the load - to the strength of the impact. The specific meaning of these concepts and the parameters of volume and intensity are specified in relation to the type of exercise, and also depending on whether the load is assessed in a separate exercise or in a certain set of exercises.
When conducting training sessions using circuit training methods, sufficiently large loads are provided by various combinations of volume and intensity parameters, for example, high and submaximal intensity with relatively small volumes (which is typical for speed and speed-strength exercises) or moderate and high intensity with relatively large volumes (which is typical for exercises aimed at developing endurance).
When choosing exercises for circuit training complexes, certain requirements are imposed on the degree of knowledge and coordinated complexity of the exercises. These requirements follow from the features of the formation of motor skills - movements fixed to automatism.
When swimming, the following main muscles of the leading link of coordination (IBC) are involved:
All flexors and extensors of the forearm;
All muscles in the front of the forearm/shoulder (brachioradialis, shoulder muscle, biceps muscle of the shoulder, adductor of the shoulder);
Shoulders (all bundles of the deltoid muscle, rotators of the shoulder, infraspinatus muscle, supraspinatus muscle, small and large round muscles of the shoulder);
Back (trapezius and rhomboid muscles for fixing the shoulder, as well as the latissimus dorsi and rectus and oblique muscles abdominals);
Lower body (large, small, and middle gluteal muscles);
All muscles that extend or flex the thigh, knee, or foot (Ganchar I. L. 1998).
The generalization phase is characterized by the processes of irradiation of excitation in the cerebral cortex, as a result of which, unnecessary for this exercise muscles and muscle groups. As a result, the rhythm of movement is disturbed, muscle efforts and energy costs exceed the level necessary to solve the motor task. In this phase, one should be especially careful with the dosage of exercises, since due to the onset of fatigue of nervous processes (with a large number of repetitions, excessive weighting or a high pace), errors in technique are made, which can then gradually be fixed, which leads to the formation of an incorrect movement.
In circuit training, all exercises are performed in complicated conditions that require the manifestation of various physical qualities. Therefore, insufficiently learned exercises leading to irradiation of nervous processes should not be included in CT complexes. Only a well-learned, fixed exercise can be performed in difficult conditions, without the risk of violating the technique.
The considered characteristics testify to the wide possibilities of the versatile impact of physical exercises on those involved in solving the problems of general physical training in the system of training athletes by using them in CT.
Physical training of a swimmer
The physical training of a swimmer is aimed at the comprehensive development of the body, strengthening health, improving physical qualities and thus creating a solid functional basis for sports specialization.
Currently, the following physical qualities are classified: speed, strength, endurance, flexibility and mobility in the joints, agility. As you know, the development and improvement of physical qualities should be carried out in terms of general and special physical training.
In the process of physical training, general developmental and special physical exercises, special exercises in the water, swimming in all ways and other sports are used: running, rowing, skiing, sports games.
According to the direction of the impact of the exercises used, the swimmer's physical training is divided into general (GPP) and special (SFP).
General physical training is aimed at the comprehensive development of the athlete's body and solves the following tasks:
1. Increasing the level of development of strength, endurance, speed, flexibility, dexterity and, on the basis of this, the creation of a functional basis for sports improvement.
2. Hardening.
OFP is carried out on land and in water.
On land, the following main means are used:
For the education of strength: general developmental exercises for the neck, arms, trunk, legs, jumping, throwing, exercises with weights (the amount of weight is selected taking into account the age and qualifications of the athlete);
for the education of endurance: walking, running, rowing, skiing, cross - hiking, cycling;
for the development of speed: basketball, volleyball, football, running with accelerations, outdoor games;
for the development of flexibility: exercises to increase mobility in the joints, movements of the limbs and turns of the body with maximum amplitude;
for the development of agility: elements of acrobatics - somersaults, racks, rolls, simple elements of gymnastics on apparatuses, sports and outdoor games.
The following exercises are used in the water in the process of physical training:
swimming in various ways using the movements of only the arms, only the legs and with full coordination of movements, complex swimming, swimming with a breath hold, diving, jumping into the water, rescue techniques for drowning, transporting a partner, outdoor games in the water, water polo.
SFP is aimed at developing and improving the special physical qualities of a swimmer and solves the following tasks:
1. Development of strength and special endurance of the muscles that carry the load when swimming in the chosen way (IBD muscles).
2. Development of specific qualities: speed, flexibility and dexterity necessary for swimming in the chosen way and performing starts and turns. SFP is carried out on land and in water.
The ratio of funds OFP and SFP.
This ratio depends on the preparedness of the swimmers, the training period, the tasks solved during the training and is characterized as follows:
up to the II sports category, versatile physical training is carried out on land and in water (50% - OFP + 50% - SFP);
with the further growth of sporting achievements (I-th category - CMS) and the length of service, the share of TFP is gradually increasing (70% - TFP + 30% - OFP);
in high-class athletes (MS and MSMK), the proportion of TFP is significantly increased (90% - TFP + 10% - OFP).
During the academic and sports year, the ratio of general physical fitness and SFP gradually changes in the direction of a predominant increase in SFP exercises (Vaitsekhovsky S. M. 1970).
The development of physical qualities by the method of "circular training" in swimming.
For various models of physical training, it is necessary to determine the ultimate goal of the development of physical qualities at a particular stage of training. A set of exercises must necessarily fit into the planned part of the training, taking into account the physical fitness of the group, taking into account the gender, qualifications of the swimmers and their age. The volume of work and rest at the stations is determined in the same way.
It is necessary to strictly observe the sequence of exercises and the transition from one station to another, as well as the rest interval between circles when passing the complex again.
When selecting and composing complexes of physical exercises for a “circular training”, it should be remembered that practically no physical quality exists in its pure form. Therefore, the relationship between strength, speed, endurance, flexibility and agility in the classroom using "circular training" is very close. (Gurevich I. A. 1985)
Strength Development
Force - this is the ability of a person to overcome external resistance or resist it due to muscle efforts (tensions).
Force abilities - this is a complex of various manifestations of a person in a certain motor activity, which are based on the concept of "strength".
To develop strength in the classes of "circular training", exercises with weights (stuffed balls, dumbbells, benches), with resistance (shock absorbers, expanders) are used. Often exercises for the development of strength are used with small weights, since it is easy to control the correctness of the exercise, especially in classes with girls and girls.
When exercising with young men, work with weights of near-limit and maximum weight is effective. But here it should be noted that maximum efforts can be developed over a short period of time.
In order to develop dynamic strength at circuit training stations, exercises should be performed at an average pace and with a large number of repetitions.
Complexes of exercises are compiled in such a way as to alternately load all the main muscles (IBD). At the same time, some exercises should be of the nature of a general impact, others are aimed at developing a specific muscle group, and still others are specifically related, for example, to certain training tasks.
Exercises with light weights, as well as overcoming your own weight, can be included in homework, which allows you to gradually increase the load on training.
Strength endurance develops with a large number of repetitions at one station, for example: if the number of repetitions was 15-20 times in 30 seconds, then strength develops, but if more than 20-25 times - strength endurance.
Efficiency during the performance of strength exercises can be increased due to their rational distribution at the stations. In pauses, exercises are often used to relax, stretch muscles, and develop dexterity.
An approximate complex of "circular training" for the development of strength:
1. From the gray arm of the back, raising the legs to the "corner" with the subsequent return to the SP.
2. In emphasis lying on the floor, flexion and extension of the arms in emphasis.
3. From the main squat stance with the arms extended with dumbbells forward and stand on your toes, moving your hands back.
4. Bench press.
5. Jumping up out starting position crouching emphasis.
6. Lying on the stomach, hands behind the head, raising and releasing the body, bending the back in the lumbar dress.
7. Lying on your back, flexion and extension of the legs and torso with the hands gripping the lower leg.
There may be more or less stations depending on the number of swimmers in the group.
Speed Development
Speed - is the ability of an athlete to perform movements at the highest possible speed.
The main method of developing speed is the repeated repetition of the movement with maximum speed. The duration of such exercises is determined by the time during which the maximum pace can be maintained. Exercises aimed at developing the speed of motor reactions are at the same time a good remedy to train the speed of individual movements. Muscle tension plays an important role in the performance of speed exercises. These exercises are speed-strength. To increase the speed of movement, it is necessary to develop both muscle strength and speed of movement.
This is achieved by the inclusion of exercises with small weights in the "circular training".
The development of speed in "circular training" is achieved by the following exercises: running at speed, shuttle running, performing exercises with elements of sports games and game character, various jumps and accelerations.
WITH psychological point of vision, the manifestation of speed largely depends on the motivations that guide students. Therefore, a competitive or game method of performing the exercise is used.
An exemplary complex of "circular training" for the development of speed:
1. I. p .: partners stand facing each other at a distance of 3 m. Execution: quick transfer and catching the ball on the spot.
2. I. p .: tilt forward, arms to the sides, feet shoulder-width apart. Performance: circular motions with straight arms in a vertical plane with fixation of a straight head (imitation of a butterfly).
3. I. p .: Shuttle run with accelerationn×10 m from a high start.
4. I. p .: crouching emphasis. Fulfillment: jumping up at a fast pace with a wave of the arms and bringing them up to the main “arrow” position.
5. I. p .: crouching emphasis. Fulfillment: 3-4 somersaults forward, 3-4 back.
Development of Agility
Agility - it is the ability to accurately control one's movements in various environmental conditions, to quickly master new movements and to operate successfully in changed conditions.
The more movements an athlete is familiar with, the easier it is for him to move from one action to another, the higher his dexterity.
The development of dexterity at the "circular training" stations is associated with the improvement of the functions of various analyzers, and primarily the motor one.
An effective impact on the functional improvement of the motor analyzer and, consequently, on the development of dexterity can be exerted by exercises containing elements of novelty and presenting a certain coordination difficulty for those involved.
In training, three stages in the development of dexterity can be distinguished:
First stage: improvement of spatial accuracy and coordination of movements, while the speed with which the exercises are performed does not matter (learning the starting jump). The main thing is the accuracy of movements.
Second phase: spatial accuracy and coordination of movements that can be carried out in compressed periods of time (flip turn)
Third stage: exercises of the second stage, associated with unexpectedly changing conditions (turning a somersault on a whistle not at a rotary shield, but while swimming along a distance - changing the direction of movement).
Agility Development Examples:
a) Dexterity shown in exercises associated with a change in posture. For example: quickly sit down, lie down, stand up, bend over, turn around, make a jump from the side with a turn of 180 ° or 360 °, etc.
b) Dexterity shown in exercises that are performed in difficult conditions of a changing environment. For example: swimming on an obstacle course: 2 tracks are stretched across the pool at a distance of 5m. The task is to dive 5m under the tracks while swimming along the distance or swim over them from above.
c) Agility shown in exercises with varying resistance. For example: pulling in pairs of 2 linked swimmers. Combat-type exercises: with the 1st board with resistance to each other.
d) Dexterity shown in exercises with the manipulation of objects. For example: throwing and catching the ball, target throwing, juggling.
e) Dexterity shown in game exercises requiring interaction and counteraction. For example: transportation of the victim, etc.
You can also cultivate balance in the classes of "circular training". Exercises can be as follows: jumps, jumps, somersaults, flips, etc.
Dexterity is a complex complex quality, so it needs to be paid attention to in every lesson.
Stations of "circular training" for the development of agility:
1. I. p .: standing in an inclination forward, arms up. The movement of the hands, as when swimming crawl (dolphin).
2. I. p .: lying on your back, standing on the shoulder blades.
3. I. p.: o.s. Jump up, taking the shins back and spreading the feet to the sides until they touch the hands that are lowered down.
4. I. p .: o.s. 1 - crouching emphasis; 2 - emphasis lying; 3 - emphasis crouching; 4 - i.p.
Development of flexibility
Flexibility - is the ability to perform exercises with the greatest amplitude.
Insufficiently developed articular mobility leads to the fact that:
the acquisition of certain motor skills becomes impossible or the pace of their assimilation is slow;
the athlete is easily injured;
the development of physical qualities is delayed or the level of their development cannot be fully used;
the amplitude of movement is limited, as a result of which the speed of movements is reduced (too short acceleration paths). Athletes work with increased stress, which leads to rapid fatigue.
Flexibility exercises strengthen joints and ligaments, increase muscle elasticity, which is an important factor injury prevention. To develop flexibility, exercises with an increase in amplitude are used.
With the development of flexibility, special attention should be paid to the preliminary preparation of ligaments and muscles - their warming up before training, so a warm-up is a must before performing FU.
Flexibility exercises can be active and passive, that is, performed independently or with the help of a partner, weights. Active ones can also be divided into exercises with weights (dumbbells, barbells, stuffed balls) and without weights.
Flexibility development is almost always linked to strength development exercises.
"Circuit Training" Exercises to Develop Flexibility:
1. I. p .: lying on your back. Fulfillment: raise straight legs, touch the floor with them behind the head.
2. I. p .: leg stand apart, stuffed ball behind the head. Fulfillment: transfer of the center of mass from one leg to another, alternately changing the position of the support. Keep your head and back straight.
3. I. p .: partners stand with their backs to each other, joining their hands at the elbow joints. Fulfillment: alternating forward bends with lifting the partner on his back and shaking. The partner lying on his back needs to relax as much as possible.
4. Lying on your back, flexion and extension of the legs and torso with the hands gripping the shins.
5. Spin gymnastic stick forward and backward.
Development of endurance
One of the leading qualities of athletes that determine the possibility of achieving high results in important competitions isendurance .
Endurance - it is the ability to do work of a certain intensity for as long as possible, overcoming the resistance of both the external and internal spheres.
There are several types of endurance:
General Endurance - the ability for long-term continuous work of moderate power, in which most of the muscles of the motor apparatus are involved. When cultivating general endurance at the stages of "circuit training", it is important to gradually increase the intensity of physical exercises. General endurance serves as the basis for acquiring various types of special endurance.
Special Endurance - the ability to maintain effective performance in a certain type of motor activity for a long time (V.M. Zatsiorsky, 1970).
At the stations of "circular training" it is possible to bring up the main types of special, power, static, speed endurance. With the development of strength endurance, the swimmer is faced with the task of achieving as many repetitions as possible at each station. With the development of static endurance, the task is to maintain muscle tension in the absence of movement; exercises in the hangs, stops, or holding the load are well suited for this. Most effective tool for the development of speed endurance is sprint run with a gradual increase in the length of the segments, as well as jumping exercises. Work on speed endurance at circuit training stations is closely related to the development of speed.
General and special endurance in the exercises at the stations of "circular training" by gradually increasing the time of work due to the greater number of exercises performed at the stations in the complex, and then by increasing its intensity and increasing the speed.
Exercises "circular training" for the development of endurance:
1. I. p .: standing sideways to the gymnastic wall on one leg, simultaneously hold on to the rail with your hand. Fulfillment: squatting on one leg, bringing the other forward - “pistol”.
2. I. p .: emphasis lying. Execution: flexion and extension of the arms in emphasis.
3. I. p .: standing facing the bench, one foot on the bench. Fulfillment: jumping up with a change of legs.
4. Lying on the stomach, legs are fixed, hands behind the head. Bending at the waist, raise the torso.
5. I. p .: hanging on the crossbar. Execution: holding straight legs at an angle of 90 ° - hanging at an angle.
6. Hanging on the bar, bending your arms.
CHAPTER II . OBJECTIVES, METHODS AND ORGANIZATION OF THE RESEARCH
Research objectives
In accordance with the purpose of the study, the following tasks were formulated:
1. Based on the analysis of scientific and methodological literature, to identify the features and the possibility of using the circular training methodology in the training of swimmers.
2. To develop sets of exercises aimed at developing the leading physical qualities, to increase the level of physical fitness and their development by the method of circular training.
3. Evaluate the effectiveness of the application of the circular training method in the physical training of student swimmers, depending on the period of the annual cycle.
2.2. Research methods
To solve the tasks, the following research methods were used:
Analysis and generalization of scientific and methodological literature data.
Pedagogical testing.
pedagogical experiment.
Methods of mathematical statistics.
1) Analysis and synthesis of scientific and methodological literature was carried out in order to study the available data on the research problem,which resulted in the substantiation of the relevance of the topic of the thesis, the formulation of a hypothesis and the definition of research objectives.
2) Pedagogical testing made it possible to determine the level of motor fitness of those involved at the beginning and end of the experiment.
Test task : to identify the relative increase in the level of development of physical qualities in the group for the period of the study.
The content of tests (control exercises)
1. Standing long jump. It was used to assess the level of development of the explosive strength of the leg muscles and speed-strength abilities. The result was estimated in centimeters;
2. Lifting the torso into a sitting position from a supine position. Used to assess the level of development of strength endurance of the abdominal muscles. The number of times in 1 min was counted;
I. p. - lying on your back, legs bent at the knees at an angle of 90 °, hands behind the head are fastened into a "lock". The partner holds the subject's feet. At the command "March!" the test subject should vigorously bend until the elbows touch the knees and return to and. n. The number of flexions in 1 minute is counted. The exercise is performed on a gymnastic mat.
3. Pull up.It was used to determine the level of development of strength and strength endurance of the muscles of the shoulder girdle. The number of repetitions performed is estimated.
4. Swimming 50 m - a test to determine the level of development of speed. The test consisted of swimming a distance of 50 meters in the minimum time for each swimmer.
5. Tilt the body forward from a sitting position. The test assessed the flexibility of the spine. The subject sat on the floor, resting his feet on the bars, located shoulder-width apart, leaned forward, moving his straight arms forward. The researcher, using a tape measure, measured the distance from the bars to the touch of the tape measure with his fingertips.
3) Pedagogical experiment - was the main research method and was carried out in order to assess the effectiveness of the modified circuit training method in the training process of swimmers.
The word "experiment" (from lat. experimentum - "test", "experience", "test").
There are many definitions of the concept of "pedagogical experiment":
A pedagogical experiment is a method of cognition with the help of which pedagogical phenomena, facts, experience are studied (Skatkin M.N., 1986).
A pedagogical experiment is a special organization of the pedagogical activity of teachers and students in order to test and substantiate pre-developed theoretical assumptions or hypotheses (I. F. Kharlamov, 1999).
A pedagogical experiment is a scientifically staged experience of transforming the pedagogical process in precisely taken into account conditions (Podlasy I.P., 1999).
A pedagogical experiment is an active intervention of a researcher in the pedagogical phenomenon he is studying in order to discover patterns and change existing practice (Kushner Yu. Z, 2001).
All these definitions of the concept of "pedagogical experiment" have the right, in our opinion, to exist, since they affirm the general idea that a pedagogical experiment is a scientifically based and well-thought-out system for organizing the pedagogical process, aimed at discovering new pedagogical knowledge, verification and substantiation of pre-developed scientific assumptions and hypotheses. (Podlasy I.P., 1999).
A group of TSPU swimmers aged 18-22 years old took part in the experiment. The group was engaged in a modified method of circular training. In terms of direction, the experiment was consistent and open in nature and was aimed at accumulating and comparing data in the field of testing the hypothesis and evaluating the effectiveness of the proposed methodology.
4) Methods of mathematical statistics – the results of the study were processed by methods of mathematical statistics, and the following characteristics were determined:
G 
de:
Arithmetic mean of differences
- summation sign
Xi- value obtained at the beginning of the study
n- sample size
The standard deviation of the differences:
Where:
- standard deviation of differences;
Arithmetic mean error:
Where:
m- error of the arithmetic mean;
Reliability coefficient of differences |p| in the probability table
distribution. The result is considered valid ifp < 0,05
t- Student's test for related samples:
Organization of the study
The pedagogical experiment was carried out in the Pool of the TSPU "Poseidon" from September 2012 to May 2013, in which 10 students of 1-5 courses of mass categories took part (I – III sports category) FFKiS TSPU, aged 18-22 years. Classes were held 3 times a week: one lesson - 135 minutes (45 minutes - a lesson in the "dry swimming" hall and 90 minutes - in water) the number of hours per week was: 6 hours - swimming and 3 hours - lessons on land.
Onfirst stage (September 2012) analyzed the scientific and methodological literature. On its basis, the advantages and disadvantages of the means used, teaching methods and forms of organizing classes were revealed. In parallel, by means of pedagogical testing, the level of motor readiness of students was determined. On the basis of the obtained results, complexes of exercises were developed and variants of circuit training were determined with the aim of their application in different periods of sports training.
Onsecond stage (October-May) a modified circuit training methodology was introduced to increase the level of physical fitness of swimmers in order to improve sports results.
Based on the purpose of the study, we determined methodological techniques organization of circuit training, which was carried out in stages: preparatory - covering the first lessons of one week, during which preliminary work was carried out with students, according to the program requirements and work plan; to determine the initial level of physical fitness by the method of pedagogical testing. Classes according to the method of circular training were carried out 3 times a week for 45 minutes before training on the water.
The training program included specially selected exercises, technically simple, a variety of exercises, covering all major muscle groups and aimed at developing the strength and strength endurance of the muscles of the leading link of coordination (ILC), flexibility, speed, speed-strength qualities, general endurance and coordination abilities.
On3 stage (May 3012) the obtained results were processed, conclusions were formulated, the thesis was drawn up.
CHAPTER III. THE METHOD OF CIRCULAR TRAINING FOR STUDENT SWIMERS
3.1. Features of the use of circuit training in the training of swimmers
For conducting general physical training and SPT classes by the method of circular training, complexes of physical exercises were developed taking into account 2-cycle planning, divided into three periods: preparatory, competitive and transitional. In each of the periods there were 5 mesocycles, consisting of 4 to 8 microcycles, each of which had its own direction. In the "dry swimming" hall, training sessions were held aimed at developing physical qualities, in accordance with the direction of the training process.
At the beginning of the school year, tasksthe first stage of the preparatory period was: an increase in the level of general physical fitness of an athlete; expanding the capabilities of its main functional systems; creation of physical, sports-technical and psychological prerequisites for improving results. Work was carried out on the development of general endurance. With this in mind, a complex of circular training for the development of general endurance was compiled, presented in Table 2.
table 2
Complex No. 1 (the first stage of the preparatory period of the 1st cycle)
Exercise contentOrientation
I. p. - hanging on the crossbar. Hang pull-ups
Development of strength endurance of the upper beams latissimus dorsi back and trapezius muscles
I. p. - Lying on the stomach, legs are fixed, hands behind the head in the basic position. Arched in lumbar, raise the body
Development of the extensor muscles of the spine
Jumping out of a full squat
I. p. - emphasis lying on the floor. Flexion and extension of the arms in emphasis.
Development of strength endurance of the muscles of the chest and shoulder girdle
I. p. - lying on your back with your head down on an inclined board with half-bent legs fixed at the top. Lifting the torso while simultaneously turning the torso to the right and left
Development of strength endurance of the abdominal muscles
Running in place with high hips.
I. p. - fasten the rubber shock absorber, stand with your back to it, wrap the rubber around the belt, holding it with your hands, slightly tilt your torso forward. Running in place with a high hip lift overcoming the resistance of the shock absorber. The pace is medium and fast
Development of speed endurance of leg muscles
Flexion and extension of the arms in emphasis on parallel bars
Development of strength endurance of the muscles of the chest and triceps
jump rope
Development of general endurance of leg muscles
I. p .: hanging on the crossbar. Execution: holding straight legs at an angle of 90 ° - hanging at an angle
Development of strength endurance of the abdominal muscles and the top of the latissimus dorsi
In 1 - 4 microcycles, trainings on land were carried out for 2 circles in the mode: 30 s - work + 30 s rest with 5 minute rest pauses between circles.
In 5 - 8 microcycles of training on land, 2 circles were carried out in the mode: 30 s - work + 15 s rest with 5 minute pauses active rest between circles.
The training at the second specially - preparatory stage of the preparatory period was aimed at a direct increase in the level of sports form. This was achieved by increasing the proportion of special exercises close to the structure of the swimming cycle. With this in mind, a complex of circular training for the development of special endurance was compiled, presented in Table 3.
Table 3
Complex No. 2 (second stage of the preparatory period of the 1st cycle)
Exercise contentOrientation
Exercises on the simulator "Cart"
Pull bar to the chin.
Development of strength endurance of the muscles of the anterior part of the shoulder, forearm
Simultaneous circular movements of the arms, as when swimming with a butterfly. I. p. - the body is slightly tilted forward. Simultaneous circular movements of the arms, as in the butterfly swimming method. Average pace
Development of special endurance of the shoulder girdle and arms
I. p. - Lying on the stomach, legs are fixed, hands behind the head in the main position. Bending at the waist, raise the torso
Development of endurance of the extensor muscles of the spine
I. p. - the body is slightly tilted forward. Alternating arm movements (as in crawl swimming) with rubber shock absorbers or dumbbells
Development of special endurance of the shoulder girdle and arms
Hop ups with a pancake on the shoulders
Development of explosive leg muscle strength
Rubber paddle
Development of special endurance of the shoulder girdle and arms
Exercises on the simulator for reducing hands in a sitting position
Development of the endurance of the muscles of the chest and deltoid muscles shoulder
Exercises on the Hüttel-Martens simulator
Development of special endurance of IBD muscles
Twisting a gymnastic stick
In 9 - 12 microcycles, trainings on land were carried out for 3 circles in the mode: 45 s - work + 15 s rest with 5 minute rest pauses between circles to develop the swimmer's special endurance.
During the competitive period exercises were used to develop flexibility, coordination and maintain speed endurance. With this in mind, a complex of circular training was compiled for the development of flexibility and coordination of swimmers, presented in Table 4.
Table 4
Complex No. 3 (competitive period of the 1st cycle)
Exercise contentOrientation
I. p. - Lying on the stomach, passing and catching the ball with a rebound from the wall
Development of agility
Lifting the body incline bench, hands behind the head in the basic position
Development of endurance abdominal muscles
I. p. - Emphasis crouching. Jump up, straighten your arms and connect behind your head to the main position
I. p. - Standing with the right (left) foot on the bench, tempo jumps over the bench, with a change of pushing leg in an unsupported position
Development of coordination
I. p. - Prelaunch position. Long somersaults forward from a place from the starting position
Development of agility
I. p. - Standing sideways at the gymnastic wall, grab the pole with your hand: swing forward with a straightened leg with a gradual increase in the amplitude of movements, the same with a change in position
Development of flexibility
Twisting a gymnastic stick
Development of flexibility
Torso bending back, touching the floor
Development of flexibility and dexterity
I. p. – lying on your back, arms up, touching the floor behind your head with straight legs
Development of flexibility
jump rope
Development of general muscle endurance
In 13 - 17 microcycles, trainings on land were carried out for 3 circles in the mode: 30 s - work + 30 s rest with 5 minute pauses of active rest between circles.
During the transitional period, work was carried out to develop the agility and flexibility of swimmers. With this in mind, a complex of circular training for the development of these physical qualities was compiled, presented in Table 5.
Table 5
Complex No. 4 (transitional period of the 1st cycle)
Exercise contentOrientation
I. p. - crouching emphasis. Jump up, straighten your arms and connect behind your head to the main position
I. p. - lunge forward. Double spring squats, each leg
Development of coordination and explosive strength of leg muscles
Development of flexibility
I. p. - standing, holding a stick or a towel in front of the ends. "Twisting" hands back and forth
Development of flexibility
I. p. - kneeling, shoulder-width apart, feet turned, hands on the belt. Sit on your heels, bend, return to and. P.
Development of flexibility and dexterity
I. p. - legs shoulder-width apart, feet deployed. Sit down, bringing your knees together, quickly return to and. P.
Development of flexibility and dexterity
I. p. - lying on your back, arms up, touching the floor behind your head
Development of flexibility
Simultaneous circular movements of the arms, as when swimming with a butterfly.I. p. - the body is slightly tilted forward. Simultaneous circular movements of the arms, as in the butterfly swimming method. Average pace
I. p. - lying on your back, stand on the shoulder blades
Development of agility and coordination
I. p. - about. With. 1 - emphasis crouching; 2 - emphasis lying; 3 - emphasis crouching; 4 - i. P.
Development of coordination
"Cobra". I. p. - gray on the heels, hands on the belt. Lifting the legs up, bent at the knee joints
Development of flexibility
In 18 - 20 microcycles, trainings on land were carried out for 2 circles in the mode: 45 s - work + 15 s - rest with 5 minute pauses of active rest between circles.
In the second cycle, the circuit training complexes remained the same, but the load was increased.
Because The main swimming distances for athletes were 50m and 100m, the running time for which was from 30 to 40 s and from 1.00 to 1 min 20 s.
In the 2nd cycle of the training season, the ratio of load and rest was:
in 1 - 8 microcycles of training on land, 3 circles were carried out in the mode: 45 s - work + 15 s - rest with 5 minute pauses of active rest between circles.
In 9 - 13 microcycles of training on land, 3 circles were carried out in the mode: 60 s - work + 30 s - rest with 5 minute pauses of active rest between circles.
In 14 - 18 microcycles of training on land, 3 circles were carried out in the mode: 30 s - work + 30 s rest with 5 minute rest pauses between circles.
In 18 - 20 microcycles of training on land, 2 circles were carried out in the mode: 30 seconds - work + 30 seconds rest with 5 minute pauses of active rest between circles.
3.2. Determination of the effectiveness of the use of circular training in the training of swimmers - students
In methodological terms, circuit training is a strictly regulated process, where exercises are performed with exact norms of load and rest. The circular form of classes is of particular importance, as it allows a large number involved in exercising simultaneously and independently. The use of this technique contributes to an increase in the motor density of the session compared to a typical training session.
Group classes were the main form of circuit training. With the use of complexes of 10 relatively simple exercises, taking into account the orientation of the training process and the period of preparation. Each exercise in the complex affected certain muscle groups of the leading link of coordination (VZK). The duration of the exercise varied from 30 to 60 s, the number of circles from 1 to 3. The circuit training was carried out according to the method of extensive interval work. The use of circular training in the training process of student swimmers contributed to the development of the leading physical qualities necessary for participation in competitions:
- Circuit training contributed to the development of such qualities asexplosive leg muscle strength , which is necessary when performing starting jumps and turns. This is confirmed by a comparative analysis of the test conducted by V. Abalakov before and after the study. The data are given in table 6. (V. Abalakov's test and "standing long jump").
- Circuit training contributed to the developmentstrength endurance of the muscles of the shoulder girdle , which are the muscles of the leading link of coordination (VZK) in swimming. This is confirmed by a comparative analysis of the conducted test pulling up from the hang on the crossbar before the start of the study and at its end. The data are shown in table 6.
- Circuit training contributed to the development of such quality asstrength endurance of abdominal muscles , which is necessary when performing turns and swimming as a dolphin. This is confirmed by a comparative analysis of the performed test of flexion and extension of the body before and after the study. The data are shown in table 6.
- Circuit training contributed to the development of speed. This is confirmed by a comparative analysis of the 50m front crawl test performed before and after the study. The data are shown in table 6.
- Circular training contributed to the development of flexibility. This is confirmed by a comparative analysis of the "tilt to the front" test before and after the study. The data are shown in table 6.
Table 6
Dynamics of indicators ( Pull-ups 32.61 Flexion and extension of the body (number - times / min) 45
47
47
47
49
49
50
5
10
CONCLUSIONS
Based on the results obtained during the study, the following conclusions were drawn: 1. Based on the analysis of scientific and methodological literature, it was found that circular training, as an organizational and methodological form, has the following features: -
Cyclic implementation of complexes of physical exercises,
selected in accordance with a specific scheme and aimed at developing the basic physical qualities of swimmers. - The main form of circuit training are group classes. 2. To conduct circuit training sessions, physical exercises complexes were compiled, taking into account the orientation of the training process and the period of preparation. Each exercise in the complex affected certain muscle groups of the leading link of coordination and was carried out according to the method of extensive interval work. 3.
The use of circuit training in the training process of student swimmers contributed to the development of the basic physical qualities necessary to increase special performance during competitive activities: high-speed endurance of the body, explosive strength of the leg muscles, strength endurance of the muscles of the shoulder girdle, strength endurance of the abdominal muscles, speed and flexibility. Reliable improvement in the development of leading physical qualities contributed to the improvement of sports results in competitions. BIBLIOGRAPHY
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