Imitation exercises of the classical move.
Rice. No. 1 Fig. No. 2
Rice. No. 3 Fig. No. 4
1. Starting position (IP) - the main stance (OS), imitation of the skier's stance - slightly tilt the torso and bend the legs at the hip, knee and ankle joints, lower the slightly bent arms forward and down (Fig. No. 1). Return to IP.
2. SP - skier's stance (SL), imitation of the work of the hands - alternately swinging the arms forward and backward (without sticks) (Fig. No. 2). In front, the arm is slightly bent, the elbow is slightly turned outward, the hand is at eye level, the palm is inward, the fingers are clenched into a fist; behind the arm is straight, the hand is slightly further than the thigh, the fingers are straightened (the hand imitates holding a stick). Do not allow lateral tilts and swaying of the body, squats.
3. IP - SL on the left leg. Imitating the alternating work of the hands, for each extension of the right hand forward, swing the right foot forward and backward (Fig. No. 3). When swinging forward, bend the leg, when swinging back, straighten it, i.e. imitate a kick. Change the supporting leg every 8-10 cycles of movements. Achieve coordination of movements with arms and legs, maintain balance.
4. IP - SL on the left leg. Imitation of alternating swings and repulsions with the swing of the right leg forward - in each cycle, with the swing of the left hand forward, perform a small jump up and swing the right foot forward, i.e. imitate leg swing. Every 8-10 cycles of movements, change the supporting leg, control the consistency of the swing with the arm and opposite leg.
Repeat exercise No. 4, but, jumping up, perform a back swing with the leg, i.e. imitate kicking off.
5. IP - SL on the left leg. Imitation of a swing leg with a turn of the pelvis - pendulum movements of the right leg and pelvis back and forth. Feel the swing of the leg along with the movement of the pelvis. Max to perform forward with the foot, and not with the knee, do not allow the leg to be bent in knee joint. Repeat 20-25 times and change the PI to a stance on the right leg.
6. IP - SL, hands behind the back. Step imitation in motion with an emphasis on crouching before pushing off with the foot (Fig. No. 4).
7. Step-by-step imitation of the move in motion with imitation of the work of the hands. Perform a lunge with the movement of the pelvis, monitor the late heel release from the support, achieve complete repulsion with the leg and arm and smooth loading of the supporting leg. The movements are swift while maintaining lightness.
This article is intended for amateur skiers of the 1st, 2nd years of training. For beginner veterans who decide to start running, or trying to get back into the ranks. This is an attempt on my part to help figure out how to start training, where to start, and help answer the question: what to do anyway, what training tools are better to use in order to return to the same level that was at the exit from the children's sports school . And what to do for complete beginners who would also like to ski in the winter as easily and naturally as others do, and not get up to “breathe” on every slightest rise.
This article will not describe complex training theories with scientific terms that only a senior medical student can understand, nor is this article intended for advanced athletes who have been exercising for more than a year, regularly participating in competitions and winning prizes. Here the very basics of training methodology will be described, the result of which will be an acceptable level of training for an amateur athlete. So, let's begin.
1. The basics of the physiology of an athlete training in cross-country skiing.
The most important quality that prevails in cross-country skiing is endurance. Endurance is developed by volumetric long-term work at a low heart rate of 120-130 beats per minute. This is a calm, uniform long work for 1.5-2 hours, without excessive muscle tension and without shortness of breath. When we run, ride a bike or ski for a long time and slowly, various physiological processes take place in our heart and muscles, leading to changes in these same muscles. The heart is also a muscle. And all these changes are aimed at adapting the organism, at adapting it to this long physical work. First of all, the heart increases in volume, it stretches, grows in the literal sense, becomes larger! During the years of training in cyclic types sports such as: skiing, cycling, long distance running, the heart can increase two or even three times compared to the heart of an ordinary person! This in turn leads to a slower heart rate. If an ordinary person has a pulse at rest of about 60-70 beats per minute, then a trained endurance athlete's heart beats much less frequently, only 40-50 beats per minute. The famous cyclist, the winner of many major competitions, Miguel Indurain, had a heart rate at rest, when he was at the peak of his form, dropped to 26 beats per minute! And when working in the rise, the pulse also becomes less frequent. For example, in an untrained beginner, the pulse in the rise goes off scale for 180-190 beats against 140-150 beats for a trained athlete.
Considerable changes occur directly in the muscles. Working muscles become stronger and more enduring, new vessels and capillaries sprout in them, bringing oxygen with blood. Muscles become able to work tirelessly for many hours of training.
Regular ventilation of the lungs also leads to their increase, which makes it possible to capture more air when inhaling.
This is how the work of the heart, muscles and the whole organism as a whole is economized.
A significant role in cross-country skiing is played by such a quality as strength endurance. This is the ability to push strongly, both with the feet and with the hands, for a long time. And this component of training also needs to be given enough attention.
2. From endurance to speed.
To begin with, it should be clear to yourself that there are a great many paths to the goal. You can use radically different training methods and come to the same seconds. As the saying goes: “Whatever you do, it’s better to do at least something!” Some do endless intervals, running a huge number of segments per workout. Others don't make it out of the gym, becoming more like bodybuilders than runners or skiers.
The classical training scheme implies first the development of endurance, and only then an increase in speed. At the initial stage of preparation, it is important to lay the foundation, you should not strive for a high pace. Long, sustained workouts at low speed are what is required at the very beginning. The fact is that general endurance develops exclusively at low pulses of 120-130 beats per minute. “SLOW” means running 10 km on easy terrain in about 1 hour. No need to pay attention to grandfathers, girls and other "dummies" running past. Let them run at their own pace and you run at yours. You can check your heart rate using the simplest heart rate monitor. Or simply by counting the pulse by placing a hand on the heart or wrist. You need to count the number of beats in 6 seconds, and multiplying them by 10, get the pulse per minute.
Means of training that can be used at the first stage of preparation (and these are four months: May, June, July, August): uniform running, running with step imitation in climbs with sticks, a bicycle. From July, you can add a special training tool: replace the bike with rollerskis.
Thus, having developed a sufficient level of general endurance over the summer months, having laid a certain “base”, having sufficiently stretched the heart, in the fall you can move on to faster training. Work is added on sections, accelerations on rollers, jumping imitation in climbs. The whole scheme of summer training, therefore, consists in short phrase: from endurance to speed.
3. Workouts.
Now let's move on to the training scheme itself. Since most of the readers of this article are working or studying people, and they can only train in the evenings and on weekends, the following training scheme can be proposed.
In April, as a rule, after the snow cover melts and at the end of the season, the so-called transitional period begins for skiers. Athletes actively, and who rest passively. During this period, you can and should have a good rest, recover after a long and tiring competitive season. Many go south, to overseas countries, to sunbathe and swim in the sea. Someone goes to the pool, to the gym or just takes long walks on fresh air, for active recovery and unloading of the nervous system. Do not run or do any other cyclic exercise during this period. Two or three weeks of such a rest is enough. We start training in May.
MAY and JUNE:
Tue 1.5 – 2h cross.
Wed 1.5 – 2h cycling, OFP.
Fri 1.5 – 2h cross.
Sat 1.5 – 2h cycling, OFP.
Sun 2h cross with step imitation uphill.
Older skiers, as a rule, assess their readiness more adequately than young and healthy skiers, so they can more easily dose loads for themselves. If you feel that your health is not enough, that you are not pulling, then instead of 2 hours you can do 1.5 hours, instead of 1.5 hours - 1 hour, etc ... THE GIVEN NUMBERS ARE NOT DOGMA! Adjust the volume according to your needs.
The scheme, at first glance, looks extremely simple, but, in fact, it takes into account all aspects of the skier's preparation.
On Monday you need make a full day recreation. On Thursday you can swim in the pool or in the river (if possible) and go to the bathhouse. This will give unloading and active recovery for the legs from stress. Thus, in May and June you will train 8-10 hours a week. Cross-country racers should run on lightly rugged terrain, as evenly as possible, without accelerating into climbs. We turn the bike mainly on the plain, both in the forest and on the highway. Sunday long cross with sticks. This means we run a regular cross-country, but we walk all the climbs, actively pushing with our hands with sticks, imitating a ski alternating two-step move. Try to diversify your training locations as much as possible, change tracks as often as possible, take daily small hikes to unknown places, enjoy training. Mileage is absolutely not important to you, it is important to run or drive planned 1.5–2 hours.
OFP - general physical training. When moving in winter on skis, the muscles of the upper shoulder girdle. And in recent years, due to the fashion for overcoming classic marathons exclusively on the hands, the importance of training these muscles has greatly increased. What muscles should be developed and trained as a cross-country skier? These are, first of all: back muscles, arm muscles (triceps) and abdominal muscles. It is these muscles that are involved in the process of pushing with the hands, both in classical and in free moves. There are many exercises for the back, arms and abs. These are various pull-ups on the bar, push-ups from the bars and push-ups from the ground, pulling the knees to the chest while hanging on the bar on the press, etc. It is also useful to use various simulators and devices that imitate ski pushes with your hands. All exercises are performed with own weight, in 5-6 sets of 10-15 reps. With growth strength endurance muscles, closer to winter, you can use additional weights, in the form of pancakes weighing 5-10 kg, suspended from the belt. Important note. We do not strive to increase muscle size (although a small increase is inevitable), we strive to increase strength endurance. Pumping these muscles 2 times a week for 30 minutes will be enough at the initial stage of preparation.
We increase from July total time training and enter special work- replace the bike with rollers:
JULY and AUGUST:
Tue 1.5 – 2h cross.
Wed 2h rollerballs, OFP.
Fri 1.5 – 2h cross.
Sat 2h roller skates, OFP.
Sun 2.5h cross with step imitation uphill.
In P n. and on Thu. - weekend.
We continue to run cross-country with low intensity - slowly. At this stage, you should start using roller skis in your training. Alternate workouts with classic and free style. We ride evenly, with low intensity, trying to catch the technique of movement forgotten since the winter. Sometimes we ride without sticks, sometimes only “on our hands”. To increase the load, "slow" training rollers should be used. "Fast" racing rollerskis are good for competitions and for practicing speed, which is not provided for at this stage of training. We continue to do the imitation in the rises in the Sunday long cross with a step. OFP is carried out according to the previous scheme.
At the end of spring and summer, from September, we begin to intensify the training process. In four months it was laid good base general endurance, many kilometers and hours of training have been run and run, the heart has increased in volume, the muscles have sprouted additional capillaries, now you can work on power and speed.
Since September, we have been increasing the total training time slightly, bringing it up to 12-13 hours a week.
SEPTEMBER and OCTOBER:
Tue 2h cross.
Wed 2h roller skates with accelerations.
Thu 2h bike, OFP.
Fri 2h cross.
Sat 2h roller skates with accelerations, OFP.
Sun 2h cross with jump imitation uphill.
In P n. - day off.
Cross-countries on Tuesday and Friday we run on the terrain, using large and medium lifts, but without strong acidification of the leg muscles.
During rollerskating, periodically (every 10-12 minutes) accelerate by 20-40 seconds., powerfully pushing off with legs and arms. Here, the main thing is not to “part”, but to concentrate on the power of repulsions.
During the Sunday cross-country, we do a jump imitation in the ascents. But you need to jump no more than 1 minute. If the rise is very long, then you need to start it using step imitation, and finish it with a jump.
Step imitation performed by S. Nikolaeva and P. Sedov:
Jumping imitation performed by N. Kryukov:
http://www.youtube.com/watch?v=kaw0WBbHssU
Jump imitation performed by Norwegians:
http://www.youtube.com/watch?feature=player_embedded&v=_-rRldLHKNc
Practicing a stepless move on a simulator performed by O. Svärd:
http://www.youtube.com/watch?feature=player_embedded&v=HycGGqrnzlM
Strength work of the Russian men's team:
http://www.youtube.com/watch?v=x0bqFcGDq90
Roller skiing by D. Cologny and P. Nortuga
http://www.youtube.com/watch?v=sGioZvV2joA
In November, before the snow falls, we continue to train according to the program of the last two months: September-October. Immediately after the first snow falls, it is necessary to get on skis. As a rule, this happens in late November, early December. Thus, until about the new year, there is a whole month to properly “roll into” the competitive season. We reduce the amount of running to one or two times a week. A light jog of about an hour on Monday will be enough for an active recovery after a week of skiing in the competition season. In general, I would recommend everyone not to forget about jogging once a week throughout the winter. It will help nervous system relax, actively recover and switch. And in the spring, after the end of the season, it will be much easier to switch back to running training. In the meantime, during the period of “rolling in”, we are actively skiing, rebuilding the body for another job, remembering the technique of skiing. At this stage, do not rush, DO NOT RIDE TOO FAST! The main goal of “rolling in” is to catch the push and develop a stable roll on one leg, both in classic and in skating. Closer to the new year, having rolled 200-300 km on skis, you can add short accelerations of 30-40 seconds to your workouts, both on the plain and in climbs. So, slowly, you will come to the competition period.
The competitive season usually lasts three months from January to March. There are many competitions, skiers start, as a rule, every weekend. These are short races of 5, 10, 15 km, and long marathons of 50 km. But, it is advisable to choose a couple of the most responsible, most important starts for you, and prepare for them, considering other races as preparatory. Because it’s possible, of course, to give everything 100% every weekend, but this will inevitably lead to a decline in physical form, and at the most crucial moment you may not feel enough strength for the best performance of the season.
The training scheme during this period is as follows:
On Monday, after the competition, you need to unload, run cross-country.
On Tuesday and Wednesday, we quietly roll back 1.5 - 2 hours on a low pulse, focusing our attention on the technique of movement.
On Thursday, after a warm-up, we do accelerations: 8-10 segments of 1-2 minutes. We work on both power and frequency of movements.
On Friday we calmly roll back 1.5 - 2 hours.
On Saturday, we perform a pre-competition warm-up, this is 30-40 minutes of calm skating with a couple of short accelerations.
Sunday is the start.
This scheme can be easily followed throughout the winter.
Some remarks.
Despite the fact that skis are quite power view sports, already by February, the muscles, not receiving the usual strength work, begin to weaken. Therefore, in order to maintain good muscle tone, it is necessary to carry out the usual exercise once or twice a week. strength work on horizontal bars and bars. Do 5-6 sets of 12-15 pull-ups on the bar and 5-6 sets of 20-30 push-ups. Do not forget about flexibility and stretching exercises. After each workout, it is recommended to stretch well for 5-10 minutes. When it happens that there are no competitions at all on the weekend, then you can do high-speed work on long stretches instead of starting. After warming up, we run 6-8 segments of 1-2 km. This will support competitive muscle tone and help maintain a high emotional level.
Now we need to say a few words about nutrition. The nutrition of athletes in cyclic sports is very important. With food, it is necessary to receive a sufficient amount of proteins, carbohydrates, fats, vitamins and microelements for the successful conduct of both the training process and competitive activities. The nutrition of a cross-country skier consists of 60-70% of complex carbohydrates. These are a wide variety of cereals, bread, potatoes, pasta. Carbohydrates are the energy on which we train and run competitions. A sufficient amount of carbohydrates in food will prevent wasting and muscle reduction under the influence of long hours of cyclic training. But don't forget about protein either. These are meat, fish, eggs, cottage cheese. Protein is necessary both for building muscles and for the normal functioning of the whole organism as a whole. Vegetables and fruits can be consumed in unlimited quantities. They will give the body the necessary vitamins and minerals. IN winter period, and also in the spring you can additionally drink multivitamins from a pharmacy, since natural vitamins are no longer enough, and the competitive season requires an increased intake of them into the body.
Training and competition lead to a large loss of water in the body, so you need to drink plenty of fluids. If you are going to run a marathon on the weekend, then you need to load up on carbohydrates during the week, starting on Wednesday. The more you can fill your muscles and liver with glycogen, the longer you will maintain high speed at the marathon. You need to eat fractionally - this means more often and in small portions, for quick absorption of food and to maintain high level energy throughout the day.
Thus, we have considered the main provisions of the training process of beginner amateur cross-country skiers. And in conclusion, I would like to remind you that the main task of amateurs is to get joy and pleasure from training and competition. Go in for sports, friends!
Evgeny GORYACHEV, April 2013
ski imitation
Classification of ski imitations:
Classic | alternating | double step |
Simultaneous | Stepless in place Stepless with a jump |
|
Skate | Simultaneous | Two-step (left-hand, right-hand, flat, mountainous) One step |
alternating | double step |
|
No hand push | With swinging arms No hand waving |
|
halfhorse | Simultaneous |
The lack of snow will not prevent us from mastering the basics of skiing technique. We will do this with simulation exercises.
Imitation exercises and imitation of ski moves are exercises without skis that copy individual elements (parts) of a ski run or a move as a whole. Having mastered these exercises and having worked them out to automatism, the child did not feel any discomfort when he got up on skis. The movements are coordinated and precise, you can train rolling and technically complex elements.
Imitations without sticks:
Hand movements with simultaneous movement (skating, classic)DIV_ADBLOCK2">
The same movements as in paragraph 2 (jumping/stepping imitation of skating without hands). On one leg lunge, the body is tilted and the arms move backward, as in paragraph 1, and on the other, straightening (reaching forward) and bringing the arms forward, as in paragraph 1.
Jumping imitation of the classic simultaneous stepless move.From the “hands bent behind” position, swing the arms forward and up (reach for the hands) with a forward jump on both legs. After landing, relaxed arms sweep along the body and the starting position is taken.
Imitation with sticks:
Jumping imitation of the classic alternating two-step move.To start the movement, we carry out the removal of the right hand and left foot forward and repulsion with the left hand and right foot. The removal of the leg is carried out from the knee (from the 4th head of the thigh muscle), we do not pull the toe. Hand extension - we carry the brush forward and upward with the thumb, the remaining fingers hold the stick so that the stick does not move forward. At that time left hand and the right leg take the push. The push leg is straightened from behind to the end (as in a multi-jump). The point hand sweeps along the body to the priests and opens at the back, while the stick is held by a large and index finger. The hand push is carried out due to the pressure of the brush on the lanyard, and not due to the grip of the stick handle with the brush. After that, to move forward, they already take out left leg and right hand. Right hand and the left leg become jerky.
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Speed skating Methodological recommendations for conducting practical classes in specialization for students of 1–5 courses in the direction of training 032100.62 "Physical culture", specialty 032101.65 "Physical culture and sports"
M.: RGUFKSMiT
The methodological recommendations were drawn up in accordance with the requirements of the federal component of the cycle of SD of the SES VPO of the second generation in the direction of training 032100.62 "Physical culture", specialty 032101.65 "Physical culture and sports"
Jump simulation training: 1.<...>Jumping imitation is performed without the movement of the hands, with the work of one and two hands.<...>Improving the technique of performing jumping imitation and bending walking. 2.<...>Jumping imitation forward - to the side. 9. Jump imitation of running in a turn.<...>On one long side, the skater performs a jump imitation with maximum forward movement.
Preview: Skating.pdf (0.2 Mb)2
M.: PROMEDIA
Analysis of the technique of alternating two-step stroke at the stage of rolling in for cross-country skiers in order to study the degree of motor skill recovery.
presented in the figure, it follows that the special significance in physical training skiersracers playing hopping<...> <...> <...> <...>Jump imitation is the main means for developing strength endurance and forming leading
3
A correlation analysis of the interrelationships between the components of special endurance of student skiers, as well as technical preparedness with the final control standard, i.e., a 5 km ski race, was carried out. The study of the obtained correlation coefficients made it possible to determine the contribution of technical and special physical fitness for the purpose of further correction educational process, search for the most optimal means and methods of training. The correlation relationships of such means as nordic walking, running with Scandinavian sticks, jumping imitation with Scandinavian sticks, athletics cross with tests that evaluate the components of special endurance of student skiers in order to justify their use as special means at the stage of the snowless period of the educational process.
correlation relationships of such means as Nordic walking, running with Scandinavian sticks, jumping<...>imitation with Scandinavian sticks, athletics cross-country with tests, evaluating the components of a special<...>We believe that the use of walking and jumping imitation of skiing with Scandinavian sticks, Scandinavian<...>imitation with Scandinavian poles 100 m 0.62 0.59 0.56 0.48 3 km run 0.40 0.49 –0.37 0.87<...>Jump imitation solves the problems of developing special speed-strength qualities of a skier.
4
Methodology for teaching the technique of movement in cross-country skiing: a textbook
The tutorial is dedicated technical skill skier-racer. The characteristics of the stages of training are given, the issues of teaching methods are considered, a large number of leading and special exercises that allow more accurately and effectively to solve the issues of technical skills of novice skiers - racers. The main mistakes that occur when learning the technique of movement in cross-country skiing are revealed.
<...>Repeat exercise 5 in jump imitation, replacing the additional pass when swinging your arms forward with a jog<...> <...> <...>Repeat exercise 5 in jump simulation on slopes of different, gradually increasing steepness.
Preview: Methodology for teaching the technique of movement in cross-country skiing tutorial.pdf (0.2 Mb)5
Methodology for teaching the ways of skiing: Educational and methodological guide
Publishing house "Megaprint"
The manual presents a methodology for teaching the basic technical actions when skiing. The forms of organization for ski training, the structure of the training session are covered in detail.
Stepping and then jumping imitation of a move in motion with ski poles. <...>Jumping imitation in motion with ski poles.<...>Repeat ex. 6 in jump simulation in motion.<...>Repeat ex. 2 in jump simulation in place.<...>Repeat ex. 4 in jump simulation.
Preview: Teaching methods for skiing Teaching aid.pdf (0.4 Mb)6
Methodology of the training process and the structure of the preparatory period for those involved in skiing in a university setting: guidelines
Omsk State University
Basic training means - running, imitation walking, hopping imitation, special exercises<...>At the beginning of the stage, exercises with weights, partner resistance, jumping, wrestling elements are performed.<...>To control the level of speed strength training jump simulation is used in the ascent of 100 m on<...>Running with imitation (heart rate 130–150 bpm, uphill up to 170 bpm) 8–10 km. outdoor switchgear 10 min.<...>Running with imitation of 10–12 km (heart rate 130–150 bpm), uphill climbs up to 170 bpm
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Ski training in educational institutions: textbook
In a manual written in accordance with the program physical education students, the questions of training and training of a skier, the methods of individual ways of skiing are revealed.
Repeat exercise 4 in jump imitation.<...>Repeat exercise 6 in jump imitation in motion.<...>Repeat exercise 2 in jump imitation in place.<...>Repeat exercise 4 in jump imitation.<...>Repeat exercise 2 in jump imitation in place.
Preview: Ski training in educational institutions study guide.pdf (0.3 Mb)8
Short track program
M.: Soviet sport
The publication contains the text of an exemplary program sports training short track for children and youth sports schools, specialized children's and youth schools of the Olympic reserve.
on the cycle track 100, 200, 500 m; – Familiarization, development of varieties of bending walk, technical imitation<...>, jump simulation, roller skating.<...>recreation; – Exercises with weights; – Cycling on the highway and track; – Bent walking with varieties, hopping<...>imitation, roller skating; - Ice skating. 2.4. œÀ¿Õ--’≈ÿ √Œƒ»◊ÕŒ√Œ ÷» À¿ œŒƒ√Œ“Œ¬ »<...>Jumping exercises: from foot to foot, on one leg and on two, jumping to the side, back, jumping
Preview: Short track An exemplary program of sports training for children and youth sports schools, specialized children and youth schools of the Olympic reserve.pdf (0.1 Mb)9
M.: Man
<...> <...> <...> <...>
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Education of special endurance in female volleyball players aged 18-19 in the training process
At present, the education of special endurance is becoming a priority in the implementation of the development women's volleyball in the country. According to the authors, the means of educating the special endurance of female volleyball players can be: competitive volleyball exercises, as well as special exercises similar in their motor structure and the nature of neuromuscular efforts to the movements of a specialized exercise.
Jumping endurance is the ability to repeatedly perform jumping game actions with<...>Jumping endurance is manifested in the repeated performance of jumping actions with maximum muscle strength.<...>blocking along the entire length of the net (jumping on the block in zones 2, 3, 4). imitation of an attacking blow. imitation<...>Jumping exercises with weights are used as a means for developing jumping endurance.<...>Copyright OJSC "Central Design Bureau "BIBCOM" & LLC "Agency Book-Service"
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Special physical training of students in volleyball method. recommendations
The content of the work is the method of applying general physical training in the process of teaching students volleyball at the university. IN guidelines considered the main means and methods of development physical qualities when playing volleyball, education of special endurance and special physical training. Exercises for the development of speed, agility, flexibility, jumping ability, relay races and exercises for the development of the ability to relax are presented.
<...> <...> <...>) and without weights, jumping imitation exercises and basic exercises on playing technique.<...>
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Training of young cross-country skiers and its features in biathlon, biathlon and rollers scientific method. allowance
M.: Man
The scientific and methodological manual contains material on the problems of training young cross-country skiers, biathletes and biathletes. It shows for the first time some specific features cross-country skiing as a sport. The necessity of specialization of racers to distances of different lengths and the amount of load to prepare for each of them is substantiated, the problems of selecting young skiers and their preparation at the initial stages are considered. sports improvement, issues of technical training, control, nutrition, rehabilitation, education of mental qualities are disclosed.
Jump simulation in place. 11. Jump imitation in motion.<...>In the skier's stance, step imitation with alternating hand work. 8.<...>In the skier's stance, jumping imitation with alternating hand work (on the plain and on a gentle slope). eleven.<...>Step imitation with alternate repulsion by hands. 6.<...>Jumping imitation with alternating repulsion by hands (in a gentle rise). 7.
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Special physical training of students in volleyball classes method. recommendations
After every 2 minutes of work, imitation of protective actions with a fall for 30-45 s.<...>Jumping endurance - the ability to repeatedly repeat jumping game actions with optimal<...>Means of training: jumping exercises with weights (training vests, dumbbells, barbells, etc.)<...>) and without weights, imitation hopping Copyright JSC Central Design Bureau BIBCOM & LLC Agency Book-Service<...>Means of training: simulation exercises, starts and sprint accelerations, jumping exercises,
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Special exercises for teaching the types of athletics studies. allowance
Sib. feder. university
Contains a systematic presentation of methodological and practical material on athletics necessary for students of higher educational institutions to master the profession of a trainer-teacher, teacher physical education. Film records and schemes of equipment are presented in the main types of light athletics - running and walking, jumping and throwing - with methodological recommendations for their development, as well as examples of the main leading, imitation and special training exercises by section of training.
Jumping exercises: 1.<...>Imitation of hands.<...>imitation of hand movements while running. 3.<...>Imitation walking in slow motion. 7.<...>Imitation of the transition through the bar from a gray position. 2.
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555 Special exercises in the preparation of athletes
M.: Man
The book that you hold in your hands will help you understand the variety of exercises used in athletics. The methods of performing each exercise presented in the drawings and described, as well as methodological recommendations, will significantly accelerate your achievement of high sports results and beautiful victories in competitions. Everyone, even independently engaged, can effectively use the exercises presented visually in the figures 555 only under one condition: carefully read, remember the general methodological rules and particular instructions (arrows, conventions) of their implementation.
Force imitation final effort in throwing a spear with a spear stop. 508.<...>During breaks - imitation of shot put elements, in total - 60% 80 repetitions.<...>In breaks - imitation 20% 25 times. Press exercises - 2x10 times quickly.<...>In breaks, simulation with a disc.<...>Power imitation. Javelin throw - 8% 10 times.
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Student volleyball studies. allowance
The manual discusses theoretical, methodological and practical approaches to the study of volleyball in the system-functional aspect: the unity and relationship of training and competitive activities; the structure and content of the competitive game confrontation of volleyball students, lesson planning of technical training, a block of training tasks to improve the technique of the game.
Jump workout.<...> <...>Development of jump endurance.<...>Development of jump endurance. Time: 90 minutes.<...>Development of jumping flexibility. Time: 90 minutes.
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The development of physical abilities in young figure skaters ucheb.-method. allowance for students studying in the direction 034300.62 - Physical culture
M.: Man
The educational and methodical manual intended for coaches and teachers of physical culture tells about physical training in the process of developing the skill of figure skaters, about the means and methods for developing physical abilities at the stage of preliminary training (skaters 4-6 years old) and at the stage of initial specialization (skaters 7-6 years old). 9 years).
Most of the training activity of figure skaters is occupied by work on jumping elements.<...>Perform at a different pace; Jumping exercises (tours for a given number of revolutions).<...>Exercises in overcoming obstacles, a combination of running and jumping exercises.<...>skating 2. in series (5–10 jumps in a series, 3–5 series in a row with a rest interval); Running simulations<...>, 3–5 series in a row with a rest interval); Performing simulated jumps figure skating 5. combined
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Volleyball at the university: Theoretical and educational-methodical support of the system of training students in the sports club studies. allowance
M.: Soviet sport
The textbook outlines the theoretical and methodological foundations of volleyball, its role and place in the system of physical education of students in higher educational institutions, reveals the essence of the theoretical and educational and methodological support of the system of training students in sports club. The textbook can be useful for teachers and coaches of higher educational institutions of a non-physical education profile when conducting educational and optional classes, as well as for independent theoretical training of students and when writing essays on the history of a sport, selection in the national teams of the university, technique and tactics of the game, physical training, pedagogical control.
Jumping endurance is the ability to repeatedly perform jumping game actions with optimal<...>Imitation of the studied method of serving.<...>In the rack imitation gear. 2.<...>Imitation of a block from a place near the grid. 2.<...>As a means of educating jumping endurance, jumping exercises with weights are used (
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Training of young football players. allowance
M.: Physical culture
The tutorial provides general characteristics and direction analysis modern system training of young football players, the system sports competitions. The publication of this book is based on modern domestic and foreign experience, own research, data from scientific experiments that have been carried out for many years at the Higher School of Trainers of the Russian State University of Physical Culture, Sports and Tourism.
Snatch 20 m 3 jumps with imitation of hitting the ball goals.<...>Draw run-up lines on the ground, depending on how the kick is performed. Imitation of a kick without the ball. 2.1<...>Immediately after imitation of a blow, try to reach the shin of the striking leg with the "opposite" hand. 3.1.<...>Standing sideways to the gymnastic wall or other object and holding on to it with your hand, imitation of a hit without a ball<...>Imitation of acceptance starting position(i.p.). Repeat many times. 1.2.
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Management of motor activity of the younger generation: theory, methodology, modeling
M.: Autograph
The monograph describes the developed technology for the formation of a rational motor mode, the basis of which is: individual modeling of the daily motor activity, increasing the intensity of organized forms of classes, the leading role of the teacher additional education. From a scientific point of view, theoretically and experimentally substantiated expedient special models of motor activity are proposed for the formation of a rational motor mode of schoolchildren studying in schools with educational program increased difficulty. The monograph is addressed to specialists and researchers, teachers, graduate students and students of higher educational institutions working in the field of physical culture and sports.
Imitation of skating on a straight line: standing still with a slight advance forward, with swinging arms and<...>without swings (hands behind the back); imitation of running on the stairs; jump imitation; jumping imitation with jumping out<...>up; hopping imitation with fixation in ankle joint acute angle.<...>Imitation of running on a turn: in the low seat of a skater, alternately abducting the left leg to the right, then<...>Imitation of starting acceleration: setting the legs during acceleration, the position of the body, the work of the hands; walking starter
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Methods of teaching the types of athletics in higher educational institutions of physical education: textbook
In this textbook, the authors reveal the practical aspects of the content of the subject "Athletics" in higher educational institutions of physical education. It includes the optimal level of information, the development of which allows you to purposefully solve practical problems that are an important component of the track and field athletics course in the system of training specialists in physical culture and sports.
Running with jumping steps (3x30-60 m). 7. Imitation of hand movements (similar to movements while running).<...>Jump steps from foot to foot for 30-50 m. 8.<...>Imitation of the movements of the transition through the bar. 1.<...>Imitation of a cross step. 2.<...>From the center of the jumping circle, the participant jumps forward, backward and to the sides.
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Physical training of students in volleyball classes method. recommendations
The content of this work reveals the main requirements of the practical section of the curriculum for higher educational institutions of the discipline "Physical culture" in the section "Sports games". IN guidelines the organization and conduct of training sessions on the physical training of students in volleyball classes are considered, tests are presented to assess the level of physical fitness of those involved. The work includes the approximate content of lessons on general physical and special physical training.
Change direction or mode of movement, turn 360°, jump up, fall and roll, simulate<...>passes in the rack, with a fall, in a jump, imitation of serving, attacking blows, blocking, etc.<...>Imitation of direct and lateral attacking blows, holding dumbbells (1kg) in hands.<...>To cultivate game endurance, players perform a series of imitations in a stream techniques, and<...>Running with jumping steps with a large torso forward 2 x (50-60 m). 4.
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The topic "BASKETBALL" is one of the most important physical culture in the school. Basketball lessons contribute to the development of dexterity, endurance, accuracy, vigilance, speed of reaction of children. They are closely related to all other topics of physical culture.
directions; right, left side and back forward, running with sudden stops, with a turn of the shoulder forward, with imitation<...>learned technical or tactical techniques, play basketball and finally work on increasing jumping<...>preparedness individually or as a whole class (squatting on one leg - "pistol"), jumping rope, imitation<...>technique and tactics of the game, it is necessary to achieve an increase in the level of speed, speed-strength abilities and jump<...>training students in basketball lessons I take outdoor games, relay races with a large set of jumping movements
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Figure skating program
M.: Soviet sport
The program includes normative, organizational and methodological parts, student selection criteria and practical material for the training of young figure skaters. To promote synchronized skating, the appendix provides a brief curriculum for this type of skating.
The main attention is paid to the imitation of multi-turn jumps (mainly edge jumps), the execution of "tours"<...>in 1-2-3-3.5 turns in both directions, imitation of rotations, jumps in rotation, etc.<...>imitation at a pace of 60 steps per minute - min.<...>Simulate herringbone sliding back and forth. On ice (20 min): 1.<...>Imitation of hooking back-to the right Station 8 Push-ups.
Preview: Figure skating. An exemplary program of sports training for the Youth and Sports School (stages of sports improvement and higher sportsmanship).pdf (0.3 Mb)25
No. 4 [Bulletin of sports science, 2013]
The journal "Bulletin of Sports Science" publishes scientific reports on the theory and methodology of sports highest achievements, youth sports, on the problems of preventive and sports medicine, improving the health of the population, etc.
imitation, which in the best degree forms the leading parameters of the movement of the ski racer.<...>There is no doubt that jumping imitation is a good special means of preparation in the preparatory<...>In our opinion, the amount of jump imitation can reach up to 7-8% of the amount of running work for the preparatory<...>Jump imitation is the main means for developing strength endurance and forming leading<...>Friends told him: you, Robert, do not have enough sports anger - you are very calm and kind in jumping
Preview: Bulletin of Sports Science No. 4 2013.pdf (0.2 Mb)26
M.: Man
<...> <...> <...> <...>
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Physical development and physical training of young volleyball players
M.: Man
Physical training of young volleyball players is a complex and lengthy process, as it is associated with the problem of age-related features of the structure and functions of the child's body, which requires serious professional knowledge and generalization of practical experience from the coach. The book systematizes modern views on the quality of physical training of young volleyball players in the qualitative selection of means and methods of educating physical qualities, as well as the quality of training training session.
Imitation of running with high hips. 14.<...>Moving along the grid with side steps on a signal is an imitation of a block. 18.<...>Imitation of attacking blows, blocking on the spot and after moving; 18.<...>Jump endurance Jump endurance is the ability of a volleyball player to repeatedly perform technical<...>The means of educating and improving jumping endurance are jumping exercises performed
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Physical culture in a law school studies.-method. allowance
Moscow: Russian Academy of Justice
The manual was prepared in accordance with the program for the discipline "Physical culture", specialty 021100 "Jurisprudence". Theoretical and practical issues of teaching in a law school of physical culture are considered. Educational material presented in a lesson format, illustrations and diagrams, recommendations for preventing injuries. To control progress, tests of the level of motor fitness and questions for self-control are proposed.
Jumping exercises (according to N. G.<...>Start exercises with imitation. Perform in pairs, the pace is low.<...> <...>Perform in pairs, start with imitation, attention to insurance.<...>Perform in pairs, start with imitation.
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Pedagogical technologies for the rehabilitation of football players after arthroscopic cruciate ligament autoplasty. abstract dis. … cand. ped. Sciences
Creation effective methodology rehabilitation of football players after arthroscopic cruciate ligament autoplasty.
exercises in simple and complicated walking; crawl swimming; slow running exercises; jumps, imitations<...>Classes exercise in the pool A feature of the classes in the pool was the wide inclusion of jump<...>After intense jumping and running exercises, slow swimming is used to reduce the load.<...>the period of rehabilitation of physical exercises in the pool (swimming, walking and running exercises, imitation<...>doctor and trainer, but according to the individual plan recommended by us, the inclusion of running accelerations and jumping
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This article is devoted to the development of a physical training program using the proposed exercises in conditions not adapted for sports, in order to significantly increase the level of physical fitness of military personnel. Airborne Troops at low temperatures
contains exercises that we have divided into three blocks aimed, respectively, at speed-strength (jumping<...>Speed-strength exercises (jumping-acrobatic) include: 1.<...>Imitation of running in the hanging position on the bar (performed with different frequency and duration<...>Imitation of running in an emphasis on the bars or on the edges of two adjacent nets of beds, with their two-tier arrangement<...>Imitation of running in an emphasis on the bars or on the edges of two adjacent nets of beds with their two-tier arrangement
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Physical Culture. Athletics studies. allowance
Publishing house PSUTI
The manual was developed in accordance with the Federal State Educational Standard of Higher Professional Education in the direction of preparation 11.03.02 "Infocommunication technologies and communication systems". The material of the manual allows you to systematize and deepen knowledge on the basics of the theory, methodology and practice of the academic discipline "Physical Culture". The manual analyzes the modern concept of physical culture and physical education, proposes the organization and methods of training a specialist in athletics. The theoretical substantiation of conducting methodological and practical classes, their topics and recommendations for their implementation are given.
Jumping and jumping exercises from the starting blocks in a straight line and into the jump pit.<...>Imitation of the finish line in walking and slow running. 3 finishing options are sequentially performed. 2.<...>Imitation of running movements with hands after repulsion from the gymnastic wall and bench, on command and<...>U.. 3-4 x 50 m.; - jumping exercises. 3-4 x 40-50 m; - rerun. 4-6 x 200 m; - exercises<...>Practice Teaching the technique of alternating two-step stroke: - imitation on the spot, in motion 1-0 15 min:
Preview: Physical culture. Athletics Tutorial.pdf (0.3 Mb)32
M.: PROMEDIA
A technique for optimizing the training process of high jumpers using an interactive system for predicting the success of a jump, oriented to the individual style of the athlete's motor actions, is proposed.
time it is generally accepted that the development of model indicators of the technical readiness of athletes in jumping<...> <...>Pushing out with imitation of entering the bar from a full run - 10 times. 4.<...>With the help of this tool, which takes into account the individual biomechanical features of the jumping style<...>Technologies for managing the training of all-around track and field athletes in jumping all-around events. Uchenye zapiski
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Speed-strength training of young badminton players aged 12-16. abstract dis. … cand. ped. Sciences
M.: RGUFKSiT
The purpose of the work is to improve the methodology of general and special speed-strength training of young badminton players, taking into account the peculiarities of the competitive activity of players of different qualifications.
complexes for special speed-strength training of young badminton players. 1st complex includes jumping<...>which consist of exercises related to the peculiarities of their game activity. 1st complex includes jumping<...>net, left to the net, right-back, left-back, right to the sideline, left to the sideline); 3) imitation<...>a distant blow, then runs to the net and knocks down the shuttlecock attached to it, directing it along the line (6 times); 4) imitation<...>Ifok, on command, runs back, performs an imitation of a high-distance kick, and then runs and knocks down the shuttlecocks
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Complexes of exercises in athletics for training sessions in physical culture method. instructions
The guidelines specify individual sections of the physical education curriculum, present approved sets of exercises used in athletics, a list of literature for self-preparation for passing control tests in the subject "Physical Education". Complexes of exercises in athletics are developed on the basis of the analysis of long-term observations of the physical fitness of students and on the basis of " Sample program in the subject "Physical culture of 2000"" in accordance with local conditions and the requirements of the state committee Russian Federation by higher school.
Emphasis sitting back facing each other - an imitation of cycling. 2.<...>"ABC of running": - jumps with a roll from heel to toe; - "jumping" run; - jumping from foot to foot (OCT)<...>Mahi leg forward and backward; - from the main stance - imitation of the movement of the push leg in hurdling (<...>from a stand on the shoulder blades - spread your legs forward - backward; – lying on your back in the position of a hurdling step – imitation<...>running (OCT is low); - jumping run (OCT - high); - running with a cross step.
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<...> <...> <...> <...>
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Athletics
The arsenal includes exercises with a partner, jumping exercises, exercises on gymnastic apparatus<...>Lying on your back, imitation of movements performed while running.<...>Imitation of the setting of the foot and repulsion in combination with the work of the hands 2.<...>Imitation of hand movements, standing still (Fig. 40, d). Rice. 40 Control questions 1.<...>Jumping exercises are included in the main classes 2-3 times a week. 3.
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Workshop on athletics: a textbook for students of higher educational institutions of physical education
The textbook is written in accordance with the requirements of the course in the direction of preparation 032100.62 "Physical culture", profile " sports training in a chosen sport”, qualification of the graduate “Bachelor of Physical Education”. The paper deals with the technique and methodology of teaching the types of athletics, which are included in the academic discipline "Theory and Methods of Teaching Athletics"; for the first time, the system of written tasks for students developed by the authors is presented, as well as typical mistakes in studying the technique of types of track and field exercises are shown.
Write down specially running and jumping exercises (Table 13).<...>Running in jumping steps 2x60 m Push off at an acute angle, i.e. forward, not up 8.<...>Running with jump steps 2x30 m 5.<...>Flight phase simulation.<...>Flight phase simulation.
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Run! Jump! Throw! Official IAAF Athletics Training Guide: [training method. allowance]
M.: Man
Official IAAF Guide to easy learning athletics “Run! Jump! Throw!" divided into three main sections, each of which covers one group of species, which is the name of the section. The main sections begin with a very brief overview and basics of each species group. This includes the most important sections of the underlying theory − common goals, Basic Biomechanical Principles and Overview of Structural Phases - basic exercises, teaching recommendations and example games to help introduce the skills required to engage in species in this group. The section of running events also reflects short review running training for medium and long distances.
Use the basic exercises to warm up: Imitation of a heel strike ● High knees<...>Thus, repulsion is of the greatest importance in all jumping events.<...>EXERCISES OF THE SECOND GROUP: SPECIFIC RUN Running with acceleration (all types) - imitation of a run with or without<...>imitation repulsion. ● Pole run (pole vault) - including running with a back shin overlap, high<...>Simulate the entire movement, correcting the final position.
hoppingThe teaching methodology, execution technique and sequence of training combinations on gymnastic equipment are presented. Specific recommendations are given on insurance during exercise, indicated typical mistakes. Combinations for improvement and a control lesson for boys and girls are given. - Elista, 2012. - 15 p.
When performing jumping exercises, speed-strength qualities are brought up, applied<...>The variety and dynamism of actions cause an increased interest in jumping exercises.<...>Jumping exercises used in gymnastics lessons are divided into simple and vaults.<...>Teaching simple jumping exercises (jumping, jumping in combination with walking and running, jumping from<...>Simulation of turning with gymnastic stick. 2. imitation
<...>Small obstacles (tree trunks, shallow ditches) can be overcome with a wide jumping step<...>Imitation of a throw by successive and continuous straightening of the arm forward and upward Copyright JSC "Central Design Bureau" BIBCOM<...>, standing with the left side in the direction of throwing, the left leg is in front; imitation of the final effort with<...>The exercise is performed at the expense of the teacher; imitation of a cross step with the help of a teacher
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Development of physical qualities and functionality by means of volleyball studies. allowance
M.: Prospect
The manual outlines the theoretical and practical foundations of students' physical education, taking into account modern scientific data and practical experience. Questions about the role of volleyball in the system of physical education as a means of preserving and strengthening health, psychophysical professional training of students of legal specialties are covered. The study of the manual helps to understand the methods of development of motor qualities and the patterns of increasing the functional abilities of students of non-physical education institutions of higher education. The experience of conducting educational and practical classes with students of the Moscow State Law University named after O.E. Kutafin (MSUA).
Fast movements followed by imitation of techniques. 17.<...>Run-up simulation for an attacking strike on top speed. 19. <...>Imitation of blocking when moving along the grid. 20.<...>Combination of imitation of blocking, attacking blows and falls according to the method circuit training. <...>The development of agility in a volleyball player is carried out in two directions: 1) the development of jumping dexterity,
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Speed-strength properties of human muscles during sports locomotion. abstract dis. … Dr. biologist. Sciences
State. scientific center RF-in-t medico-biologist. prob.
The purpose of the study is to evaluate the speed-strength properties of muscles lower extremities of a person during sports locomotion.
The last two dependencies are important for throwing and jumping sports. Quantitative estimates allow<...>The term "imitation" means an approach to the study of systems in which information about the functioning<...>Biomechanics and energetics of imitation of skating on a simulator // In Sat.<...>weights as a means of increasing the specificity of imitation exercises of skaters (on the example of jumping<...>imitation) // "Modern trends in the development speed skating, short track and figure skating, standing with the left side in the direction of throwing, the left leg is in front; stroke with two hands (in its initial part), kg 29–34.5 38.5–41.5 6.<...>Accordingly, adequate model characteristics of simulating the passage of 2000 m on a rowing ergometer<...>As mentioned earlier, the simulation of the passage of the race distance on the rowing ergometer "Concept-2" remains<...>The jumping ability and flexibility of midfielders is higher.<...>testing and simulation of skeleton overclocking in gym off track.
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Age biomechanics of the main types of movements of schoolchildren monograph
M.: Soviet sport
The book presents data on the age and gender patterns of the formation of the kinematic structure of cyclic (part 1), acyclic (part 2) and displacement (part 3) movements of schoolchildren aged 6–17. Presented new technology development of methods that take into account the peculiarities of the kinematic structure of movements. The appendices provide methods for teaching speed running, long jumps and throwing a small ball to students in grades 1–10 of a comprehensive school.
M.: Man
The scientific and methodological manual is a systematic presentation of practical material on topical issues of training young cross-country skiers. It shows for the first time some specific features of cross-country skiing as a sport, substantiates the need for racers to specialize in distances of different lengths and the amount of load to prepare for each of them, considers the problems of selecting young skiers and their training at the initial stages of sports improvement, reveals issues of control, nutrition, rehabilitation, education of mental qualities, the key problem of the training of Nordic combined athletes is touched upon.
<...>Running with imitation uphill in the third zone: juniors - up to 16 km, girls - up to 13 km; OFP - 15 min; swimming<...>Running with imitation uphill, third zone: juniors - up to 15 km, girls - up to 12 km; OFP - 15 min.<...>specialized muscle load in the main means of training (roller skiing, skiing, running, imitation<...>repetitions 40 s - 1 min; RMN-2 - repeated work 7–8 times for 2 minutes with movement on skis, ski rollers, imitation
Preview: Training of young ski racers scientific and methodological manual.pdf (0.2 Mb)The means of training cross-country skiers in the snowless period are numerous. All funds can be conditionally divided into main and auxiliary (T.I. Ramenskaya, A.G. Batalov, 2005).
The main means in ski racing include the following:
Cross-country with imitation of skiing uphill (flat or steep - the terrain of the track, depending on the direction of the training session, i.e. its specifics). Imitation in the ascent is of two types: stepping and jumping. Step simulation is aimed at the technical passage of the route, the development of technical elements (repulsion phase, body weight transfer phase, flight phase and landing phase). Jumping imitation is one of the most important forms intense workout for skiers, because a powerful speed-power push is produced. Jump imitation accustoms the muscles and the body to the variable load typical of cross-country skiing - that is, the alternation of load and rest (ascents and descents). As a means of training skiers, imitation is used to recreate the technique in more detail and convey the sensations that a skier experiences directly on skis - during the snowy period of preparation (T.I. Ramenskaya, 2004).
Simulation exercises (in motion and in place). This means of special training for skiers allows the coach to correct errors in technique, correct or improve any technical element or individual movement of a student using any of the ski moves ( classic move: simultaneously-stepless, simultaneously-one-step, alternately-two-step; skating: simultaneously-one-step, simultaneously-two-step, half-horse, alternately-two-step) (V.I. Vachevsky, 2007).
Ski rollers - quite recently they began to be used in the training of ski racers. Despite their “youth”, they were able to take their important place in the training process of skiers. Thanks to rollerskis, the problem of the lack of competitive practice during the snowless period of skiers' training was automatically removed. Moreover, roller skis have become the most indispensable means of special training, because. it is thanks to them that skiers have the opportunity to reproduce in detail and recreate all ski moves and their elements ski training in the preparatory period (V.N. Manzhosov, 1986).
Cross country for skiers, as well as for athletes from many other sports, is an essential means of preparation. Running is an excellent tool for aerobic, threshold and speed training, for warm-up and cool-down before and after roller skiing or jump imitation (P. Schlickenrieder, 2008).
Cross-hike (mixed movement) - has a versatile effect on the athlete's body, tk. includes two modes of activity: on the one hand, running - carries a developing training effect, on the other - walking - recovery processes after running. This means of training skiers allows you to increase the duration of the training session due to its specificity (MA Agranovsky, 1980).
In addition to fixed assets, preparatory period preparation aids must be used. TO aids includes exercises from other sports ( sport games, swimming, biking, rowing, gymnastics, Athletics, classes in gyms), etc. However, their use should be at the beginning of the preparation stage as second training sessions and is limited. Since these exercises are far from the competitive exercise in terms of the structure of performance and character (L.T. Koshkarev, 1994).
Modern studies have proven the effectiveness of some of them. And, nevertheless, there is still no consensus on the use of certain means. Often in practice, many tools are used only because this or that outstanding master does it.
V. M. Kovyazin (2000) suggests using preparatory jumping exercises (jumping imitation, multi-jumping) to maintain and develop strength endurance, which is effective for the preparatory period.
L. Ya Gurskaya (2001) argues that the most preferable for achieving high sports results are: for the beginning of the season - roller ski training, for more stable results during the season - imitation of classic skiing combined with cross-country running.
