In the practice of physical education, quantitative strength capabilities are assessed in two ways: 1) using measuring devices - dynamometers, dynamographs, strain gauge force measuring devices; 2) using special control exercises and strength tests. For most of these control tests, research has been carried out, standards have been drawn up, and levels (high, medium, low) have been developed that characterize different strength capabilities. Based on the results of these tests, you will be able to determine the degree of your physical fitness and create or choose a training program for pumping up your muscles.

Modern measuring devices make it possible to measure the strength of almost all muscle groups in standard tasks (flexion and extension of body segments), as well as in static and dynamic efforts (measuring the force of an athlete in motion).
In mass practice, special control exercises (tests) are most often used to assess the level of development of strength qualities. Their implementation does not require any special expensive inventory and equipment. To determine maximum strength, simple exercises are used.
Sorokin Yu. and Tenno G. determined the estimates in strength exercises in the following way:

Exercise Weight Estimation of maximum result (kg) category Satisfactory. Good Excellent 1. Squats up to 56 kg 90 105 120 with a barbell up to 60 kg 100 115 130 on the shoulders up to 67.5 kg 110 125 142.5 up to 75 kg 122.5 137.5 155 up to 82.5 kg 135.5 150 167.5 up to 90 kg 147.5 162.5 180 over 90 kg 162.5 177.5 195 2. Deadlift up to 56 kg 120 137.5 155 deadlift up to 60 kg 132.5 150 170 barbell up to 67.5 kg 145 165 187.5 up to 75 kg 160 182.5 205 up to 82.5 kg 177.5 200 222.5 up to 90 kg 195 217.5 240 over 90 kg 215 227.5 260 3. Lifting up to 56 kg 35 40 45 barbells up to 60 kg 40 45 50 biceps up to 67.5 kg 45 50 55 up to 75 kg 50 55 60 up to 82.5 kg 55 60 67.5 up to 90 kg 60 67.5 75 over 90 kg 67.5 75 82, 5 4. Barbell press up to 56 kg 60 72.5 82.5 lying up to 60 kg 70 82.5 92.5 up to 67.5 kg 80 92.5 102.5 up to 75 kg 90 102.5 115 up to 82.5 kg 100 115 127.5 up to 90 kg 112.5 127.5 140 over 90 kg 125 140 155

A chain is only as strong as its weakest link. Likewise, the strength of an unevenly developed athlete will depend on his weakest points. The ratio of strength of different muscle groups, derived from practice, will undoubtedly help you find out your weak spots and more rationally distribute your efforts in training. Sorokin Yu. and Tenno G. determined these ratios of maximum results as follows:
. Standing chest press (maximum result) = 100%
. Barbell curl (maximum result) = 65%
. Raising arms with dumbbells to the side while standing (maximum
result) = 40% (20% for each hand)
. Raising arms with dumbbells to the lying side (maximum
result) = 45% (22.5% for each hand)
. Lifting the barbell while lying down with straight arms from behind the head (maximum
result) = 60%
. Squats with a barbell on the shoulders (maximum result) =
215% standing barbell chest press (maximum result) - 50%
own weight
. Deadlift with a barbell (maximum result) = 235% bench press
barbells from the chest while standing (maximum result) - 50%
own weight
. Raising the body from a lying position with weights behind the head
(maximum weight) = 75% standing barbell chest press
(maximum result) - 50% of its own weight
. Cross with dumbbells or kettlebells, arms to the sides, palms up
(maximum result) = 56% (28% for each hand)

A distinction is made between strength abilities themselves and their combination with other physical abilities (speed-strength, strength-agility, strength-endurance)
Speed-strength abilities are characterized by unlimited muscle tension, manifested with the necessary, often maximum power in exercises performed at a significant speed, but not, as a rule, reaching the maximum value. They manifest themselves in motor actions, in which, along with significant muscle strength, speed of movement is also required (for example, take-off in long and high jumps from a place and from a run, final effort when throwing sports equipment, etc.). Moreover, the more significant the external burden overcome by the athlete (for example, when lifting a barbell to the chest), the greater the role the power component plays, and with less burden (for example, when throwing a javelin), the importance of the speed component increases.
Speed-strength abilities include: 1) fast strength; 2) explosive power. Fast strength is characterized by unlimited muscle tension, manifested in exercises that are performed at a significant speed that does not reach the maximum value. Explosive strength reflects a person’s ability to achieve maximum strength in the shortest possible time while performing a motor action (for example, with a low start in short-distance running, in athletics jumping and throwing, etc.).
Explosive force is characterized by two components: starting force and accelerating force. Starting strength is a characteristic of the ability of muscles to quickly develop working force at the initial moment of their tension. Accelerating force is the ability of muscles to quickly increase working force in conditions of their contraction that has begun.
Specific types of strength abilities include strength endurance and strength agility.
Strength endurance is the ability to withstand fatigue caused by relatively prolonged muscle tension of significant magnitude. Depending on the operating mode of the muscles, static and dynamic strength endurance are distinguished. Dynamic strength endurance is typical for cyclic and acyclic activities, and static strength endurance is typical for activities associated with maintaining working tension in a certain position. For example, when resting your hands to the sides on the rings or holding your hand when shooting from a pistol, static endurance is manifested, and when repeated push-ups in a lying position, squats with a barbell, the weight of which is equal to 20-50% of the maximum strength capabilities of a person, it affects dynamic endurance.
Strength agility manifests itself where there is a changeable nature of the mode of muscle work, changing and unforeseen situations of activity (rugby, wrestling, bandy, etc.). It can be defined as “the ability to accurately differentiate muscle efforts of various sizes in conditions of unforeseen situations and mixed modes of muscle work” (Zh.K. Kholodov)

To determine the level of development of speed-strength abilities and strength endurance the following control exercises are used: jumping rope, pull-ups, push-ups on parallel bars, from the floor or from a bench, lifting the body from a lying position with bent knees, hanging on bent and half-bent arms, lifting with a flip on a high bar, jumping standing length from two legs, triple jump from foot to foot (option - only on the right and only on the left leg), raising and lowering straight legs to the limiter, jumping up with and without swinging the arms (determined jumping height), throwing a medicine ball (1 - 3 kg) from various starting positions with two and one hand, etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, time of holding a certain position of the body, range of throws, jumps, etc. For most of these control tests, research has been carried out, standards have been drawn up, and levels have been developed (high, medium, low) characterizing different strength capabilities.

Exercise Broy of executions (or time) for evaluation Satisfactory Good Excellent 1. Classic push-ups 20 times 30 times 40 times 2. Pull-ups on the bar 6 times 10 times 13 times with an overhand grip 3. In a time of 2 minutes 10 times 20 times 30 times Raising the body from lying position to sitting position 4. Repeat 6 times in 16 sec 12 sec 10 sec From a standing position, move to a lying position, from a lying position - back to a crouching position and then to a standing position.

Exercise Broy of executions (or time) for evaluation Satisfactory Good Excellent 1. Classic push-ups 25 times 38 times 50 times 2. Pull-ups on the bar 12 times 18 times 24 times with an overhand grip 3. In a time of 2 minutes 40 times 60 times 80 times Raising the body from lying position to a sitting position, alternately touching with the elbow (hands behind the head) the knee of the opposite leg 4. In a time of 1 minute, 20 times 30 times 40 times From a standing position, go to a lying position, from a lying position - back to a crouching position and then to a standing position standing.

Based on the results of these tests, you will be able to determine the degree of your physical fitness and create or choose a training program for pumping up your muscles.

Diet of astronauts

One of the heaviest, but at the same time one of the most effective nutrition systems for losing weight is the diet of astronauts (astronauts). Diet principles. Before you go on the astronaut diet, you need to decide whether you need such a strict diet and objectively assess your strength. Astronaut diet menu. A more gentle option for the body is also offered. Those who are not afraid of fairly strict restrictions on food will be rewarded with the results of the astronauts’ diet in the form of lost kilograms and “lost” centimeters in volume.

Strawberry diet

Juicy, aromatic, sweet, capable of igniting the fire of passion and increasing sexual potential, strawberries will also help normalize weight. Nutrient content (calories, proteins, fats, carbohydrates, vitamins and minerals). It turns out that the queen of desserts is very healthy. How to use strawberries to easily get rid of excess weight? Strawberries are a capricious berry and, unfortunately, are not suitable for everyone. How to choose berries. Strawberry diet. Strawberry diet “Four sweet days” Traditional strawberry diet for 4 days. Strawberry diet menu for the week.

Crab stick diet

Crab sticks fell in love in Russia almost immediately. Nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) of the sticks. How to choose crab sticks? The original and controversial diet of crab sticks in Lately is very popular among those who want to get rid of several hated kilograms in less than a week.

Tangerine Diet

Orange mood. Now very popular among fashionistas. I really love tangerines for their taste, but it turns out they are also very good for health. Nutrient content (calories, proteins, fats, carbohydrates, vitamins and minerals). What's good about tangerines? Contraindications for the tangerine diet. Which tangerines to choose? Fasting day on tangerines. Tangerine diet for 3 days. Diet "Five tangerines". Madarina diet 10 days. Quitting the diet so that the lost kilograms do not return.

Speed-strength abilities are a unique combination of strength and speed abilities. Speed-strength qualities are defined as the ability to develop maximum muscle tension in a minimum period of time. Speed-strength abilities are based on the functional properties of the neuromuscular system, which make it possible to perform actions in which, along with significant muscle tension, maximum speed of movement is required. In other words, the term “speed-strength qualities” refers to a person’s ability to exert effort to manifest maximum power in the shortest period of time, while maintaining the optimal amplitude of movement.

The degree of manifestation of speed-strength qualities depends not only on the amount of muscle strength, but also on the athlete’s ability to highly concentrate neuromuscular efforts and mobilize the functional capabilities of the body.

Speed-strength abilities include: 1) fast strength; 2) explosive power. Rapid strength is characterized by unlimited muscle tension, manifested in exercises that are performed at a significant speed that does not reach the maximum value. Explosive strength reflects a person’s ability to achieve maximum strength in the shortest possible time while performing a motor action. To assess the level of development of explosive force, use the speed-strength index

I=F max/t max, where F max is the level of maximum force exerted in a particular exercise; t max is the maximum time to reach F max.

According to Yu.V. Verkhoshansky, explosive force is characterized by two components: starting force and accelerating force. Starting strength is a characteristic of the ability of muscles to quickly develop working force at the initial moment of their tension. Accelerating force is the ability of muscles to quickly increase working force in conditions of their contraction.

As a type of speed-strength effort, shock-absorbing force is also distinguished - the ability to complete a movement as quickly as possible when it is carried out at maximum speed (for example, stopping after acceleration).

A significant number of works are devoted to the study of the physiological mechanisms underlying the development of speed-strength qualities. From a physiological point of view, speed-strength qualities refer to qualities, the manifestation of which is due to the fact that muscle strength tends to increase due to an increase in the speed of muscle contraction and the associated tension.

Speed-strength abilities are not just a combination of speed and strength. The maximum parameters of muscle tension are achievable with a relatively slow contraction, and the maximum speed of movement is achieved under conditions of minimal weight. Between this and the other maximum is the area of ​​manifestation of speed-strength abilities.

When performing speed-strength exercises, power consists of combining the manifestation of strength and speed motor capabilities at a high level. At the same time, the greater the share of the power component, the greater the external resistance, the less the burden, the more the action becomes speedy. Speed-strength abilities largely depend on hereditary factors, and primarily on muscle composition. As you know, muscle fibers are divided into groups: slow and fast. Their ratio varies from person to person and does not change throughout life. The predominance of fast muscle fibers contributes to the best manifestation of speed and speed-strength qualities. However, hereditary prerequisites in themselves do not guarantee sufficient development of speed and strength qualities. A prerequisite is long-term, systematic training. The earlier the development of speed-strength abilities begins, the better.

As a result of the systematic and targeted use of speed-strength exercises, significant physiological changes occur in fast muscle fibers. Their thickness increases, and the content of the contractile proteins actin and myosin, the main source of energy for myoglobin, increases. In addition, the nature of the impulses of muscle motor neurons changes: the frequency and strength of nerve impulses increases, and the synchronization of impulses improves. This leads to improved intramuscular and intermuscular coordination.

According to many experts, a significant place in the process of physical education of the younger generation should be given to the development of speed-strength abilities, since a high level of development of these abilities largely contributes to a person’s successful work activity and the achievement of high sports results.

Means for developing speed and strength abilities

At the stage of sports improvement, a significant place is given to the development of speed and strength abilities. In this case, the necessary means are exercises whose structure is close to the technique of performing the movements of a football player with and without the ball. The development of these qualities in adult football players is aimed at strengthening the muscles of the entire motor system, at developing the ability to demonstrate speed and strength qualities when improving technical techniques, as well as when conducting martial arts with an opponent.

Exercises - a wide variety: in strikes for strength and accuracy; in martial arts for the ball with resistance from a partner, with additional weights, etc.

If necessary, select exercises aimed at improving muscle groups that are lagging behind in development shoulder girdle, posterior thigh group. You can use exercises with a barbell, kettlebells, and dumbbells for the same purposes. However, excessive use of these drugs can negatively affect the improvement of motor skills and cause a deterioration in intramuscular coordination.

The main means of developing speed-strength abilities in football players are long and high jumps, multi-jumps, jumping with a push of one and both legs after a short jerk, as well as throwing, exercises with relatively light weights performed at a fast pace special exercises with the ball (kicks, head kicks, throw-ins, etc.). Particular emphasis is placed on developing explosive leg strength. In addition to the method of repeating exercises more widely than at the specialization stage, the “conjugate” method is used, which makes it possible to develop strength abilities in the process of working on game techniques.

Exercises that help build strength in the muscles of the torso and shoulder girdle:

without objects: in a sitting position, with your hands resting behind you, - “bicycle” (throwing out with force alternately the right and left legs, bending down each time); in a sitting position, legs together and slightly raised, arms to the sides; bending and straightening without lowering them, as well as circular movements with the legs; in the lying position, go to the point-blank position by squatting with a push of both legs and return to the starting position;

with a partner: “swing” (springing forward bends of the torso), “mill” (turns of the torso without bending the legs), “pump” (alternate squats from a position facing each other and holding hands), standing facing each other (legs apart, right or left in front) and resting your palms on your partners palms alternate bending and extension of the arms while overcoming the partner’s resistance; standing with your back to each other at a distance of a step and holding hands, do deep springy squats; standing close to each other and holding hands, alternately bend forward until horizontal position: sitting with your legs apart and resting your feet on your partner’s feet, holding hands, lean forward and back;

with medicine balls in pairs: standing with your backs to each other, legs apart, pass the ball from the side, in a figure eight, over your head and between your legs (in a circle); standing facing each other, strongly push the ball from the chest alternately forward and forward-up; the same from the “squatting”, “bending forward” and “slightly jumping” positions; sitting facing each other and holding the ball on outstretched arms, lie on your back, straighten up and pass the ball to your partner; lying on your stomach, lift the ball up, bending (your partner holds your legs);

passing the ball with a throw from below from a forward leaning position, throwing both hands over the head back after bending forward, the same, with passing the ball between the legs;

with dumbbells, wide swings to the right and left (moving the weight of the body towards the swing), circular rotations, jerks in front of the chest, raising and lowering the arms, bending and extending the arms, bending and squats;

with a barbell: raising the barbell to the labor level;

without objects: jumping in place alternately. on each leg with a corresponding transfer of body weight, jumping forward and to the side with a push of one leg and landing on the other; jumping forward and up on one leg while running; jumping up in place with a push with both legs (legs apart, together, one in front); jumping from a height of 40-60 cm on both legs with subsequent jerks of 10-15 m or with a jump forward - to the side; long and high jumps;

“Russian dance” (in a squat, throw forward either the left or the right leg);

“frog jumps” (springing, forward in a squat; knees spread, hands between legs resting on the ground; “rabbit jump” (jumping from a squat, leaning your hands on the ground). When landing, first touch the ground with your hands); “jumping” (jump your legs apart, clap your hands on your hips - jump your legs together, clap your hands above your head, etc.);

with medicine balls (weight 1-5 kg): jumping - on one leg over the ball, four on each; both legs through the ball with turns of 90 and 180°; through medicine balls located 1.2-1.5 m from one another; pushing one leg and landing on the other; push with both feet. Throws the ball, held between the legs, forward and upward, backward - upward with a jump;

on gymnastic benches: jumping onto the bench and back on one or both legs; standing facing the bench; standing sideways to the bench; from the stand, legs apart, bench between the legs, in place and moving along the bench: across the bench and back, standing facing the bench, standing sideways to the bench, moving along the bench on both legs and from foot to foot; overcoming an obstacle course of gymnastic benches: running through 3-6 benches installed 1-1.5 m from one another, overcoming the benches by jumping on both legs, on one leg with and without an intermediate step.

with hurdles: jumping over 3-6 barriers, installed 1-1.5 m from one another, with a push of one leg, without jumping; jumping over barriers installed 1-3 m from one another, pushing with both legs (with and without interleap); jumping legs apart, bending them;

kicking the ball for strength and accuracy from different positions into a training wall, trampoline and goal; for range; head in a jump.

Tackling the ball; in a tackle and push (according to the rules); with weights (with sandbags; weighted shields; with an expander, rubber band, etc.). and the use of additional forces that accelerate movement. The most common way to alleviate the conditions for the manifestation of speed in exercises burdened by the weight of a sports apparatus or equipment is to reduce the size of the burden, which allows you to perform movements at increased speed and under normal conditions.

It is more difficult to implement a similar approach in exercises weighed down only by the exerciser’s own weight. In an effort to facilitate the achievement of increased speed in such exercises, the following techniques are used, performed in conditions that increase the tempo and frequency of movements: a) “reduce” the body weight of the student through the application of external forces (for example, the direct assistance of a teacher (coach) or partner using suspended lounges and without them (in gymnastics and other exercises); b) limit the resistance of the natural environment (for example, running in the wind, swimming with the current, etc.); c) use external conditions that help the student to accelerate due to the inertia of his body (running downhill, running along an inclined path, etc.); d) apply measured external forces acting in the direction of movement (for example, mechanical traction in running).

2. Using the “accelerating aftereffect” effect and varying the weights.

The speed of movements may temporarily increase under the influence of previous performance of movements with weights (for example, jumping with a load before a high jump, a weighted shot put before a regular push, etc.). The mechanism of this effect lies in the residual excitation of nerve centers, preservation of the motor system and other trace processes that intensify subsequent motor actions. In this case, the time of movements can be significantly reduced, the degree of acceleration and the power of the work performed can increase.

However, such an effect is not always observed. It largely depends on the weight of the weight and its subsequent lightening, the number of repetitions and the order of alternating regular, weighted and light versions of the exercise.

3. Leading and sensory activation of speed manifestations. The concept of “leading” covers well-known techniques (running after a leader-partner, etc.).

The volume of speed exercises within a single lesson is, as a rule, relatively small, even for those specializing in speed-related activities. This is due, firstly, to the extreme intensity and mental tension of the exercises; secondly, because it is inappropriate to perform them in a state of fatigue associated with a decrease in the speed of movements. The rest intervals in a series of speed exercises should be such that you can perform the next exercise at a speed no less high than the previous one. .

A reasonable combination and sequence of application of methods during the training process can ensure a high level of development of the athlete’s speed-strength qualities.

The maximum force is usually determined when operating in both dynamic and static modes. From the point of view of diagnosing the strength capabilities of athletes specializing in the vast majority of sports, the static mode is unsuitable for two reasons: firstly, the strength capabilities manifested during static and dynamic work are weakly related to each other and the high level of strength recorded in isometric mode of muscle work does not mean that the athlete can demonstrate the same strength in a dynamic mode; secondly, the static mode allows you to estimate the force only at a certain point in the movement and these data cannot be transferred to the entire movement.

The assessment of maximum strength when performing a movement in a dynamic mode with the maximum available weight also suffers from a significant drawback. The resistance in the isotonic mode of operation is constant, since standard weights are used throughout the entire range of motion, although muscle strength, due to the biomechanical characteristics of its various phases, fluctuates significantly and, as a rule, graphically takes the form of ascending and descending curves. The force exerted in the least biomechanically appropriate phase of movement is often no more than 50-60% of the force in the most appropriate phase.

The assessment of maximum muscle strength when working in an isokinetic mode greatly improves the quality of the study. During this movement, the resistance of the diagnostic tool is not constant, which requires maximum tension throughout the entire range of movement and, thus, allows maximum force to be exerted at any point in the movement.

In addition to the general strength potential of the muscles that bear the main load when performing exercises characteristic of a particular sport, it is often necessary to establish the level of complex manifestation of strength capabilities in the process of performing specific exercises. For example, in rowing and swimming, special power capabilities can be assessed by the values ​​of the maximum traction force. Various methods are used to record this indicator. The simplest is the following. One end of a standard rubber band is attached to the boat or swimmer's belt and connected to a sensor (usually a strain gauge), which in turn is connected to an oscilloscope, the other to the raft or the side of the pool. On command, the athlete begins work with the maximum available intensity. Duration of work – 10-12 s. The maximum traction force is taken to be the level recorded from the 3rd to the 5th second.

When assessing explosive strength, it is advisable to use the speed-strength index, which is the ratio of the maximum magnitude of force to the time of its manifestation. As the athlete's qualifications increase, greater amounts of force are recorded in a shorter period of time. This technique can be applied when performing the main phases of working movements in any sport. Explosive power can be indirectly assessed by the time an athlete performs a particular movement with a given resistance. For example, in rowing and swimming - according to the time of performing a simulated movement with a strictly specified weight (usually 75% of the maximum available).

Strength endurance should be assessed when performing movements that are similar in form and characteristics of the functioning of the neuromuscular system to competitive ones. For example, for cyclists this is work on a bicycle ergometer with different amounts of additional resistance to pedal rotation, for rowers - imitation of working movements on special strength training equipment, rowing in a rowing pool on a leash, for swimmers - imitation of rowing movements on strength training machines, swimming on a leash, for runners - running with additional weights in a laboratory or at a stadium, running along a standard uphill course, etc. Various training and diagnostic complexes allow you to regulate the pace of movements, the amount of weight, and take into account the quality and quantity of movements performed.

Strength endurance is assessed in various ways: by the duration of a given standard work; according to the performance recorded during the execution of the test program; in relation to the performance at the end of the work provided for by the corresponding test to its maximum level. In swimming, for example, a test with a Huettel simulator is used: the athlete lies down on a special incline bench and performs the maximum number of movements simulating strokes; resistance and duration of work depend on the length of the chosen distance. Based on the test results, the strength endurance index is determined (in arbitrary units), which is equal to the product of the resistance value installed on the simulator (in kg) and the number of movements.

To assess the strength endurance of swimmers specializing in distances of 100 and 200 m, a test is used that involves working in an isokinetic mode while lying on an inclined bench; the swimmer performs simulated movements at a given pace (corresponding to the optimal pace when covering the competitive distance) and with the maximum available effort; duration of work – 1 or 2 minutes; the pace of movements is set by a light or sound leader, the dynamics of efforts when performing movements is recorded on an oscilloscope. Strength endurance is assessed by the ratio of the magnitude of force when simulating the last movements to the value recorded in the first movements. Using this test, you can also track the dynamics of a swimmer’s performance during work, which provides additional information about the development of the fatigue process and factors limiting the level of strength endurance.

Such tests can be used in any kind of sports, especially in those that are characterized by a variety of strength exercises (speed-strength and complex coordination sports, martial arts). The problem here comes down to two things:

1. Choosing a rational test design based on one of the indicated methods for assessing strength endurance;

2. Determination of a well-mastered exercise, characterized by a coordination structure and power characteristics that correspond to the specifics of this sport.

Endure

10.3.1. Endurance structure. It is necessary to distinguish between two types of endurance: general and special. According to prevailing views, under general endurance one should understand the athlete’s ability to effectively and continuously perform work of moderate intensity (aerobic nature), in which a significant part of the muscular system is involved. However, this understanding, despite the fact that it is firmly established in the specialized literature and sports practice , cannot be considered sufficiently accurate. It is fully acceptable only in relation to those sports and individual disciplines in which the level of achievement is largely determined by aerobic performance - cycling (road), running, long distances skiing

etc. As for sprint distances in sports of a cyclic nature, speed-strength and complex coordination sports, martial arts and sports games, then in relation to them this definition needs to be clarified and supplemented, since the structure of the general endurance of representatives of these sports includes primarily ability for long-term and effective work of speed-strength, anaerobic, complex coordination nature.

Ignoring this provision led to serious mistakes both in the theory and practice of sports. Passion for the development of general endurance based on prolonged work of moderate intensity in sports for which aerobic capabilities are not the profile qualities that determine sports results has led to negative consequences, often of an irresistible nature. This was expressed in the suppression of athletes’ abilities to develop speed-strength and coordination abilities, mastering a limited amount of technical techniques and actions, and weakening attention to creating a functional foundation for the development of specialized qualities in this sport. Thus, general endurance

should be defined as the ability to perform long-term and effective work of a non-specific nature, which has a positive impact on the process of development of specific components of sportsmanship due to increased adaptation to loads and the presence of phenomena of “transfer” of training from non-specific types of activities to specific ones. – Special Stamina This is the ability to effectively perform work and overcome fatigue under conditions determined by the requirements of competitive activity in a particular sport. L.P. Matveev (1979), proposed to distinguish between “special", which is expressed in terms of the total volume and intensity of specific work performed in training sessions, microcycles and larger formations of the training process, from "special competitive endurance", which is assessed by the performance and effectiveness of motor actions, the characteristics of mental manifestations in competition conditions.

Special endurance is an extremely complex multi-component quality. Its structure in each specific case is determined by the specifics of the sport and its individual discipline.

The level of development and appearance of endurance depends on a number of factors:

· availability of energy resources in the human body;

level of functionality various systems body (CVS, CNS, endocrine, thermoregulatory, neuromuscular);

· speed of activation and degree of consistency in the operation of these systems;

· resistance of physiological and mental functions to unfavorable changes in the internal environment of the body (increasing oxygen debt, increasing lactic acid in the blood);

· economical use of the body's energy and functional potential;

· preparedness of the musculoskeletal system;

· perfection of technical and tactical skills;

· personal and psychological characteristics (interest in work, temperamental properties, level of extreme mobilization of such volitional qualities as determination, perseverance, perseverance, etc.)

Among other factors that influence a person’s endurance, one should highlight age, gender, morphological characteristics of a person and activity conditions.

These factors are important in many types of motor activity, but the degree of manifestation of each of them (specific gravity) and their ratio are different depending on the characteristics of a particular activity. Therefore, there are various forms of endurance, which are grouped according to certain characteristics. For example:

· endurance to work of a cyclic, acyclic or mixed nature;

· endurance to work in a specific power zone (maximum, submaximal, large, moderate);

Static or dynamic endurance;

· endurance local, regional or global;

Aerobic and anaerobic endurance;

· speed, strength and coordination endurance;

general or specific endurance;

· endurance, distance, game or multi-event, etc.

However, there are no motor actions that would require the manifestation of any form of endurance in its “pure form.” When performing any motor action, various forms of endurance are manifested to one degree or another. For example, strength endurance can be aerobic or anaerobic in nature, manifested in cyclic and acyclic exercises, a small number of muscle groups or almost all muscles of the body are involved in the work. As a result, for practical use it is advisable to use a classification that allows one to evaluate the forms of endurance in relationship.

10.3.2. Methods for developing endurance. In the process of developing endurance, exercises of a wide variety of nature and duration can be used:

1.Based on the material of cyclic sports, sports games, various exercises performed on strength training equipment. These exercises can involve a large part of the muscular system or have a local effect. Cyclic exercises aimed at developing general endurance can last 2-3 hours or more. At the same time, the development of alactic anaerobic capabilities is facilitated by exercises lasting no more than 20-30 seconds. The effectiveness of various exercises largely depends on the methodological conditions for their implementation. The intensity of the work, the duration and nature of the pauses between exercises, and the total number of repetitions play a decisive role. Changing them allows you to concentrate the impact of the load on the holistic development of endurance or the improvement of its individual components. By changing the exercises, you can mainly increase the functionality of the heart muscle or increase the capacity of the capillary network, improve the efficiency of work or increase the efficiency of oxygen utilization by tissues, etc. In practice, as a rule, it is not possible to very narrowly differentiate exercises according to the direction of impact on individual components of endurance. Usually, two or three abilities associated with special endurance are simultaneously improved - anaerobic capabilities and mental resistance to fatigue, aerobic capabilities, efficiency of work and efficient use of functional potential, etc.

2.Competitive exercises are a powerful means of holistic improvement of special endurance. When covering distances under conditions of important competitions, in competitive games, and fights, athletes experience greater mobilization of the capabilities of functional systems than when performing similar exercises during the training process. The use of a large number of competitive exercises allows you to solve various problems; It turns out to be especially effective for developing special endurance.

To develop endurance, it is necessary to select such training exercises and such methods of their application, which, on the one hand, would provide reactions from the functional systems of the body that can lead to an increase in this quality, and on the other hand, would allow performing a large total volume of training work.

In athletes specializing in long and medium distance cyclic sports, the development of general endurance is associated with an increase in the body’s ability to effectively perform work of high and moderate intensity, requiring the utmost mobilization of aerobic abilities. In this case, conditions are provided for performing large volumes of training work, complete recovery after exercise, and also the necessary prerequisites are created for the manifestation of aerobic capabilities during special work.

For athletes specializing in speed-strength sports, martial arts, and cyclic sprint distances, the process of developing general endurance is much more complicated. Training aimed at increasing aerobic capacity should provide certain prerequisites for the effective performance of specific work and the occurrence of recovery processes, but at the same time should not create obstacles to the subsequent development of speed qualities and improvement high-speed technology. When developing general endurance in representatives of these sports, the main emphasis should be on increasing performance when performing various types of general preparatory and auxiliary exercises aimed at developing speed-strength qualities, anaerobic capabilities, flexibility and coordination abilities.

In the methodology for developing general endurance in athletes specializing in various sports, the following are identical: the period during which the main work is performed aimed at developing this quality (mainly the first and to some extent the second stage of the preparatory period), means (general preparatory and auxiliary exercises). character) and the total volume of training work. The main difference is the amount of funds aimed at improving general endurance in relation to work of a different nature: exercises of moderate intensity (aerobic nature), involving a significant part of the muscles; speed, speed-strength and strength exercises; exercises that place high demands on anaerobic (glycolytic) capabilities; means that promote the development of flexibility and coordination abilities.

To achieve a high level special endurance the athlete needs to achieve the manifestation of his defining properties and abilities, characteristic of a specific competitive activity.

In the early stages of training, the athlete is not yet able to overcome the entire competition distance at the planned speed, maintain the required pace of the game or fight. However, it is necessary to perform a large amount of work with such intensity, as this contributes to the development of competitive technique, increases the efficiency of work, develops rational coordination of motor and autonomic functions, and improves mental qualities. For this purpose, various variants of interval and continuous methods are widely used, allowing work to be performed at an intensity close to competitive intensity.

The main training exercises for developing special endurance for individual load components are special preparatory exercises that are as close as possible to competitive exercises in form, structure and features of the impact on the functional systems of the body.

The intensity of work is planned so that it is close to competitive. Exercises with an intensity slightly higher than competitive intensity are widely used.

If the duration of individual exercises is short (much less than the duration of competitive activity), then the rest intervals between them should be short. As a rule, they should ensure that the subsequent exercise is performed against the background of fatigue after the previous one. However, it should be taken into account that the time interval during which it is possible to perform the next exercise under conditions of fatigue is very large (for example, after working at maximum intensity for 20-30 seconds, performance remains reduced for approximately 1.5-3 minutes). Therefore, when planning the duration of pauses, the qualifications and level of training of the athlete are taken into account, making sure that the load has a training effect, but is not excessive.

With long training exercises, pauses between repetitions can be long, since in this case the main training effect is provided by the shifts that occur during the execution of each individual exercise, and not the result of the cumulative effect of a set of exercises.

If the pauses between exercises are short, they should not be filled with any activity; rest should be passive. At long intervals, it is recommended to engage in low-intensity work and carry out restorative procedures.

When choosing exercises aimed at developing special endurance, it is necessary to link them with the characteristic features of competitive activity in a particular sport. When planning work on the development of special endurance in qualified gymnasts, one must take into account that they have to overcome significant both general and local fatigue. The need to resist general fatigue is due to the fact that competitions take place over 4 days for 2-3 hours, during which time athletes perform competitive assessment exercises 25 times and do a large amount of work during warm-ups. The need to resist local fatigue is due to the specifics of certain types of all-around: in pommel horse exercises, the main load is borne by the muscles of the arms, the upper limb girdle and abdominal muscles, and on the rings - by the muscles of the forearm and hand.

A combination of exercises of varying durations when performing a training program has a significant impact on the development of special endurance. In sports of a cyclic nature, the most widespread variants are those in which the length of the segment in series is constant or gradually decreases. The use of such series makes it possible to fairly accurately simulate the conditions of the proposed competitive activity. However, it is necessary to strictly adhere to the following rules: pauses between segments should be short (heart rate should not decrease by more than 10-15 beats/min); each next segment should be shorter than the previous one or have the same length; the total time must be close to that expected to be achieved in the competition.

In a similar way, the work regime in complex coordination sports can be determined, sports games, martial arts.

To develop endurance, interval and continuous methods are used. The work is performed in both uniform and variable modes.

At the core interval training lies the phenomenon of an increase in stroke volume of the heart during pauses after relatively strenuous work. Thus, at the beginning of rest, the heart muscle experiences a specific impact that exceeds that observed during muscle activity. This made it possible to justify the so-called interval training with impact pauses, in which the maximum values ​​of the heart stroke volume are maintained throughout most of the work and throughout the entire rest period.

When using the interval method of increasing the level of aerobic performance, you must be guided by the following provisions: 1. The duration of individual exercises should not exceed 1-2 minutes; 2. Depending on the length of the training segment, the duration of rest intervals, as a rule, should be 45-90 s; 3. When determining the intensity of work when performing an exercise and the duration of pauses, you need to focus on a heart rate of 170-180 beats/min at the end of the work and 120-130 beats/min at the end of the pause. Increasing it above 180 beats/min during work and decreasing it below 120 beats/min at the end of the pause is inappropriate, since in both cases the stroke volume of the heart and the effectiveness of training decrease.

The interval training method is aimed mainly at increasing the functionality of the heart, which is a factor limiting the level of aerobic performance. However, the effect of this method is not limited to increasing the volume of the heart muscle. Its use increases the body’s ability to intensively utilize oxygen by tissues, as well as the level of anaerobic productivity.

The continuous training method helps to improve almost all the main systems of the body that ensure the supply, transport and utilization of oxygen. Continuous work is usually carried out at a heart rate of 145-175 beats/min, which is especially effective for increasing the functionality of the heart. This method is of greatest importance in improving blood supply to the muscles, increasing the number of mitochondria and improving the abilities associated with oxygen consumption directly in the muscles.

It is generally accepted that the continuous method leads to a more sustainable increase in aerobic capacity than the interval method, helping to build a functional basis for other training methods, and is less associated with the risk of over-adaptation compared to interval training.

With continuous training, the intensity of work should ensure high values ​​of the stroke volume of the heart and a level of oxygen consumption close to the minimum. These conditions are met by work lasting from 10 to 60-90 minutes.

The use of the interval method is very effective for increasing the ability to deploy the functionality of the circulatory and respiratory systems as quickly as possible. This is explained by the fact that the method of interval training involves frequent replacement of intense work with passive rest. Therefore, during one lesson, the activity of the circulatory and respiratory systems is repeatedly activated to near-limit values, which helps to shorten the period of training. With the continuous method, this does not happen, since the athlete usually goes through the training phase no more than 3-5 times during the lesson. At the same time, the use of a continuous method requires the functioning of the most important systems for quite a long time and with a high degree of mobilization of their capabilities. This ensures the effective development of such an important quality as the ability to maintain high levels of oxygen consumption for a long time.

Along with these methods, continuous work with variable intensity is widely used to increase endurance during aerobic work. At the same time, the alternation of exercises involves an increase in heart rate by the end of the intensive section of work to 170-180 beats/min and a decrease in it by the end of the low-intensity section to 140-145 beats/min.

10.3.3. Endurance assessment. General endurance is usually assessed by the duration of work performed at a given intensity. For this purpose, the total performance can be determined when performing exercise programs aimed at developing general endurance, and performance can be assessed when performing the corresponding test programs. Thus, to assess general endurance associated with the maximum mobilization of aerobic capabilities, tests are widely used that involve performing cyclic work at the maximum available intensity for 12-20 minutes. The assessment is based on the maximum distance covered by the athlete in a given time.

Special inventory and equipment (treadmill, hydrochannel, bicycle ergometer, equipment for studying aerobic performance) allow you to study general endurance more accurately and comprehensively.

Flexibility

10.4.1. Structure and assessment of flexibility. Flexibility refers to the morphological and functional properties of the musculoskeletal system, which determine the amplitude of various movements of the athlete. The term “flexibility” is more suitable for assessing the total mobility in the joints of the whole body. When we talk about individual joints, it is more correct to talk about mobility in them (mobility in the ankle joints, mobility in the shoulder joints).

Joint mobility is a necessary basis for effective technical improvement. With insufficient flexibility, the process of mastering motor skills sharply becomes more complicated and slows down, and some of them (often key components effective technology performing competitive exercises) cannot be mastered at all. Insufficient mobility in the joints limits the level of strength, speed and coordination abilities, leads to deterioration of intramuscular and intermuscular coordination, decreased efficiency of work, and often causes damage to muscles and ligaments.

Different sports have specific requirements for flexibility, which is primarily due to the biomechanical structure of competitive movements. For example, rowers specializing in rowing need to have maximum mobility in their joints spinal column, shoulder and hip joints; for skaters and runners - hip, knee and ankle; for skiers - shoulder, hip; knee and ankle; for swimmers - shoulder and ankle. With a sufficient level of flexibility development, the amplitude of movements available to the athlete in various joints exceeds that necessary for the effective performance of competitive exercises. This difference is defined as the "margin of flexibility."

There are active and passive flexibility. Active flexibility - This is the ability to perform movements with large amplitude due to the activity of muscle groups. Passive flexibility- this is the ability to achieve the highest mobility in the joints as a result of the action of external forces. Passive flexibility indicators are always higher than active flexibility indicators. Active flexibility is realized when performing various physical exercises, and therefore in practice its value is higher than passive flexibility, which reflects the amount of reserve for the development of active flexibility.

Also distinguished anatomical, the maximum possible mobility, the limiter of which is the structure of the corresponding joints. When performing normal movements, a person uses only a small part of the maximum possible mobility. Competitive activity in various sports places high demands on joint mobility. When performing individual elements of the technique, mobility in the joints can reach 85 - 95% or more of the anatomical one.

The structural features of various joints and surrounding tissues determine the anatomically possible limits of flexibility, although targeted training improves the elastic properties of the joint capsule and ligaments, and changes the shape of the articulating bone surfaces. The specific level of flexibility is limited primarily by the tension of the antagonist muscles. Therefore, flexibility largely depends on the ability to combine contraction of the muscles producing the movement with relaxation of the muscles being stretched (L.P. Matveev, 1977).

Throughout a person’s life, the size of the articular surfaces, the elasticity of muscles and ligaments, and intervertebral discs change significantly, which causes a change in the amount of mobility in the joints and the levels of development of flexibility. The greatest mobility in the joints is observed in children 10-14 years old. At this age, work on developing flexibility is 2 times more effective than at high school age.

The level of development of flexibility also depends on the gender of the athlete, the characteristics of the external environment and a number of other factors. Thus, women have much more flexibility than men. It changes throughout the day: the least flexibility is observed in the morning, after sleep, then it gradually increases, reaching maximum values ​​during the day, and in the evening it decreases again. Special warm-up, massage, warming procedures (warm bath, rubbing, etc.) help increase flexibility. Long pauses between exercises and progressive fatigue reduce the level of flexibility, especially active flexibility. When planning work aimed at developing flexibility in athletes, all these factors must be taken into account. To measure mobility in joints, angular and linear measures are used. When using linear measures, the measurement results may be affected by the individual characteristics of the subjects, for example, the length of the arms or the width of the shoulders when bending forward or when performing a twist with a stick. Therefore, in all cases, one must strive to eliminate the influence of individual characteristics of athletes on the results of measuring mobility in joints using linear measures. For example, when performing a twist with a stick, you should determine the flexibility index, which is the ratio of the grip width to the shoulder width (in cm).

In sports practice, simple tests can be successfully used to accurately assess joint mobility. They are based on performing sets of exercises that place maximum demands on mobility in the corresponding joints.

When selecting control exercises used to assess joint mobility, it is necessary to ensure that they are close in structure to the competitive exercise and involve. into work the muscle-joint groups that bear the main load in this sport. Testing should be carried out in the morning, preferably at the same time. It is not recommended to conduct strenuous training sessions on the eve of the examination day. Before measuring flexibility, you should perform a special warm-up, including exercises with a large range of motion.

10.4.2. Methodology for developing flexibility. General preparatory exercises used to develop flexibility are based on flexion, extension, bending, and rotation. These exercises are aimed at increasing mobility in all joints and are carried out without taking into account the specifics of the sport. Auxiliary exercises are selected taking into account the role played by mobility in certain joints for successful improvement in a given sport, and the characteristic movements that require maximum flexibility. Special preparatory exercises are built in accordance with the requirements for basic motor actions, determined by the specifics of competitive activity. To increase mobility in each joint, a set of related exercises is usually used, which has a diversified effect on the joint formations and muscles that limit the level of flexibility.

Flexibility exercises can be active, passive or mixed. Passive exercises are associated with. overcoming the resistance of stretched muscles and ligaments due to the weight of the body or its individual parts, with the help of auxiliary means (dumbbells, rubber band, etc.) or a partner. Active exercises can be performed without weights or with weights and include static positions (holding), swinging movements, and springing movements.

Means used to develop flexibility are also divided into those that develop passive or active flexibility. The development of passive flexibility is facilitated by various passive movements performed with the help of a partner and various weights using one’s own strength (for example, pulling the torso to the legs, legs to the chest, bending the hand with the other hand, etc.) or body weight; static exercises(holding a limb in a position requiring extreme flexibility).

The development of active flexibility is facilitated by exercises performed both without weights and with weights. These are various kinds of swinging and springing movements, jerks and bends. The use of weights increases the effectiveness of exercises due to an increase in the amplitude of movements through the use of inertia.

Exercises aimed at developing flexibility can be part of individual programs. training sessions. However, more often they are included in complex classes, in which strength training is planned along with the development of flexibility. Flexibility exercises are included in the warm-up before training and classes; they also make up a significant part morning exercises. When planning work on developing flexibility, you must remember that active flexibility develops 1.52 times slower than passive flexibility. It also takes different times to develop mobility in different joints. The duration of work can only serve as a rough guide, as it depends on many factors, in particular on the structure of the joint and muscle tissue, the age of the athlete and, most importantly, on the structure of the training process.

The problem of testing a person's physical fitness is one of the most developed in the theory and methodology of physical education. In recent years, a huge and varied material has been accumulated here: defining testing tasks; historical information about test modifications; conditionality of test results by various factors; development of tests to assess individual conditioning and coordination abilities; test programs characterizing the physical fitness of children and adolescents, adopted in Russia; Commonwealth countries and in many other leading countries of the world.

Testing human motor capabilities is one of the most important and significant areas of activity for scientists and sports educators. It helps solve a number of complex pedagogical problems: identifying the level of development of conditioning and coordination abilities, assessing the quality of technical and tactical readiness of the level of physical qualities, including speed and strength. Along with scientific tasks in practice in different countries, testing tasks boil down to the following:

• * teach schoolchildren themselves to determine their level of physical exercise;
• * encourage students to further improve their physical condition (form);
• * know not only the initial level of development of motor ability, but also its change over a certain time;

Based on the test results, you can: compare the preparedness of both individual students and entire groups living in different regions and countries; conduct sports selection for practicing one or another sport, for participation in competitions; exercise largely objective control over the training of schoolchildren and young athletes; identify the advantages and disadvantages of the means used, teaching methods and forms of organizing classes; finally, to substantiate the norms (age-specific, individual) of physical fitness of children and adolescents (14).

A test is a measurement or test taken to determine a person's ability or condition. There can be many such measurements, including based on the use of a wide variety of physical exercises. However, not every physical exercise or test can be considered a test. Only those tests (samples) that meet special requirements can be used as tests:

* the purpose of using any test (or tests) must be determined;

a standardized test measurement methodology and testing procedure should be developed;

• * it is necessary to determine the reliability and information content of the tests;
• * test results can be presented in the appropriate evaluation system.

The system of using tests in accordance with the task, organizing conditions, performing tests by test takers, evaluating and analyzing the results is called testing. The numerical value obtained during measurements is the result of testing (test). For example, the standing long jump is a test; procedure for performing jumps and measuring results - testing; jump length - test result (16).

The basis of the tests used in physical education, motor actions lie ( physical exercise, motor tasks). Such tests are called movement or motor tests.

There are single and complex tests. A single test is used to measure and evaluate one trait (coordination or conditioning ability). Since, as we see, the structure of each coordination or conditioning ability is complex, such a test, as a rule, evaluates only one component of such an ability (for example, the ability to balance, the speed of a simple reaction, the strength of the arm muscles).

Using a training test, the ability for motor learning is assessed (based on the difference between the final and initial scores for a certain period of training).

A test series makes it possible to use the same test over a long period of time, when the ability to be measured improves significantly. At the same time, the test tasks consistently increase in difficulty. Unfortunately, this type of single test is not yet sufficiently used both in science and in practice.

Using a complex test, several signs or components of different or the same ability are assessed, for example, jumping up from a place (with a wave of the arms, without a wave of the arms, to a given height). Based on this test, you can obtain information about the level of speed-strength abilities (based on the height of the jump), coordination abilities (based on the accuracy of differentiation of power efforts, the difference in the height of the jump with and without a swing of the arms).

A test profile consists of several separate tests, based on which either several different physical abilities are assessed (heterogeneous test profile), or several manifestations of the same physical ability(homogeneous test profile). Test results can be presented in profile form, allowing quick comparison of individual and group results.

The test battery also consists of several individual tests, the results of which are combined into one final score, considered in one of the rating scales. As in the test profile, a distinction is made between homogeneous and heterogeneous batteries.

The homogeneous battery or homogeneous profile finds use in assessing all components of a complex ability (eg, response ability). In this case, the results of individual tests must be closely interrelated (correlated).

A heterogeneous test profile or a heterogeneous battery serves to assess a complex (set) of various motor abilities. For example, such test batteries are used to assess strength, speed and endurance abilities - these are batteries of physical fitness tests.

In tests of multiple tasks, subjects perform motor tasks sequentially and receive separate marks for each solution of a motor task. These assessments may be closely related to each other. Through appropriate static calculations, additional information about the abilities being assessed can be obtained (14).

In definition motor tests it is indicated that they serve to assess motor abilities and partially motor skills. In this regard, in the most general form, conditioning tests, coordination tests and tests for assessing motor abilities and skills (movement techniques) are distinguished. This systematization is, however, too general. The classification of motor tests according to their primary indications follows from the systematization of physical (motor) abilities.

In this regard, tests are distinguished: to assess maximum strength, speed, strength endurance; to assess endurance; to assess speed abilities; to assess flexibility: active and passive. And coordination tests (to assess coordination abilities related to individual independent groups of motor actions that measure special coordination abilities; to assess specific coordination abilities - the ability to balance, navigate in space, react, differentiate movement parameters, rhythm, rearrange motor actions, coordinate (connection), vestibular stability, voluntary muscle relaxation).

Thus, each classification is a kind of guidelines for selection (or creation of the type of tests that are more consistent with testing tasks).

The reliability of a test is the degree to which results are consistent when the same people are tested repeatedly under the same conditions. Variation in results with repeated measurements is called within-individual or within-group variation. Four main reasons cause this variation:

• 1. Change in the condition of the subjects (fatigue, training, etc.).
• 2. Uncontrolled changes in external conditions and equipment, i.e. random measurement error.
• 3. Change in the state of the person conducting or evaluating the test.
• 4. Imperfection of the test.

The main components of speed-strength abilities are considered to be the speed of reaction, the speed of a single movement, the frequency of movements and the speed manifested in the integrity of motor actions, explosive, shock-absorbing force.

P.I. Donchenko, having analyzed the tests of different researchers, offers his own for determining speed-strength readiness:

Jump up from a place with and without swinging your arms, from the floor and from the bedside table. Using the device of V.M.Abalakov.

Long jump with two legs.

Triple (quarter) jump from foot to foot, only on the right or left foot - speed endurance (9).

Ponomareva N.A. To assess jumping endurance, he recommends serial jumps to maximum height.

The basketball player is given the task: standing on a platform (50x50 cm), perform 30 jumps to maximum height without stopping. The measuring complex, consisting of a platform and an electronic stopwatch, allows you to summarize the time that the subject spends several seconds on the platform until the data of his jumps are finally recorded. Then the average time of one jump is calculated and based on it the average height of one jump is calculated (the formula is the same as in the previous test), which characterizes the jumping endurance of a basketball player. You can't bend your legs. After each of the 30 jumps, it is imperative to land at least one foot on the platform (18).

Ponomareva N.A. provides another test to determine the speed-strength ability of an athlete.

The test consists of performing 10 vertical jumps as high and fast as possible. To determine the height of the jump and the time of the support phase of the jump, a contact platform is used, connected to two electric stopwatches, which make it possible to record time intervals with an accuracy of 0.01 seconds. One stopwatch records the sum of the time of the support phase of 10 jumps. The height of the jump is calculated based on the time of its unsupported phase.

The calculation is carried out according to the formula:

MAR=Hx1.5xP1Where:

H - average jumping height of 10 jumps (m),

P - athlete’s weight (kg),

• 1.5 - braking coefficient,
• 1 - average time required to complete one jump (min.)

The athlete's speed of movement is assessed based on the time it takes to run a 6-meter segment. Registration of the time of running 6 meters can be carried out using two contact platforms and an electronic stopwatch, with an accuracy of 0.01 seconds. The stopwatch turns on the moment the subject leaves the first platform, and turns off the moment his foot touches the second. The subject makes three attempts, the results are recorded. The best one is being considered. If the athlete does not reach the platform that stops the stopwatch, he is given an additional attempt. To quickly overcome six meters, you need to use your legs more often (18).

Dyakov V.M. offers the following samples:

Free jump up. It well reflects the athlete’s level of readiness. Large values ​​indicate a high functional state. This exercise serves to determine the functional relationship between the speed and power of efforts developed by the musculoskeletal system of athletes.

Jumping up with weights (barbell). Several series of standing jumps (registering the height of the jumps) with a consistent increase in the weight of the barbell on the shoulders.

Jump from a place upward sequentially with the inclusion of movements of the arms and both (feet) legs, separately and simultaneously.

To turn on the hands, you need to hold the stick lying on the shoulders, and to turn off the feet, the athlete, rising on his toes, stands on a block 10 cm high, which, after the push, is removed to the side to avoid injury.

To determine speed-strength activity, the author proposes three series of high jumps:

to determine explosive power, you need to do 6 jumps;

to determine speed endurance - 12 jumps;

for strength endurance - 18 jumps.

First, the basketball player makes three test jumps to the optimal height. Based on the data obtained, the average value is displayed. The result of a series of jumps is compared with the average data of trial jumps and the arithmetic mean deviation of the first from the second is determined by the speed-power motor activity of the basketball player. A deviation of 5-7 cm from the average value of a series of jumps indicates a weak physical training; their correspondence is about the high functional level of the basketball player’s preparedness and the development of speed-strength endurance. A consistent increase in the height of each jump performed in a series should be considered a favorable factor.

It is advisable to use the standing high jump as the main indicator of jumping ability, both in adults and in school-age children. This exercise is relatively simple in terms of coordination; the technique of performing the exercise is easily mastered by those practicing after several trial attempts (25).

M.E. Zabulina and E.A. Razumovsky (6) suggested taking into account the weight of the athlete when determining speed-strength abilities. Test: two-legged jump.

Calculated by the formula:

Jump height (cm). Body weight (kg)Where:

Result 0.8 - satisfactory, 0.9-1 - good, 1.1-1.3 - excellent.

V.I. Lyakh proposes to measure speed-strength abilities - throwing a small ball (another projectile) from a place to a distance with the leading and non-dominant hand. The flight length of the projectile is determined. The motor asymmetry of the subject is determined by the difference in throwing lengths separately with the right and left hands. The smaller it is, the more symmetrical the teaching in this exercise. Throwing (push) a medicine ball (1-3 kg) from various starting positions with two and one hand.

Testing procedures:

Throwing a medicine ball from a seated position, legs apart, holding the ball above the head with both hands. From this position, the subject leans back slightly and throws the ball forward as far as possible. Out of three attempts it counts best result. The throwing length is determined from the imaginary line of intersection of the pelvis and torso to the nearest point of contact with the projectile.

Throwing a medicine ball with both hands from the chest in a standing position. The subject stands 50 cm from the wall in the starting position. On command, he tries to push the ball with both hands from his chest as far as possible. Out of three attempts, the best result is taken into account.

Same as the previous control test, but the subject holds the medicine ball with one hand at the shoulder, while the other supports it. The medicine ball is pushed with one hand to a distance of flight.

Throwing a medicine ball with both hands from below. The subject holds the ball with both straight hands below. On command, he throws with both hands from below (the arms move forward and up), and it is possible to simultaneously lift onto the toes.

Throwing a medicine ball from behind the head with two hands, standing with your back to the direction of throwing. The subject, holding the ball down with both hands, tries to push the ball over his head as far as possible (14).

Conclusion

Speed-strength abilities are the background against which such aspects as the speed and speed of throws, passes, dribbling, and the speed of solving tactical problems appear.

The main means of developing speed-strength qualities in basketball are exercises performed at or near maximum speed.

We have studied methods for developing speed-strength qualities, which are the main physical property in this game.

The authors propose the following control exercises (tests) to identify the speed-strength training of athletes. For example, such as the standing long jump, the running high jump and the Abalakov test is the most objective variable test, since it does not require coordination of movement in this sport.

When assessing speed-strength abilities, it is necessary to take into account that the time of performing the control exercise should not exceed 15-20 seconds and the exercise should be performed with the maximum possible speed or power.

To assess speed-strength abilities, the following exercises are used: athletics jumps, throwing, multi-jumps, high-speed movements of a cyclic nature (running from the start, running, shuttles, etc.). For example, one of the control tests: multi-jump from 20 to 100 meters. The number of jumps and their execution time are recorded, the indicators of which are summed up. The lower the sum of these indicators, the higher the level of speed-strength capabilities in this exercise.

Speed-strength abilities can be assessed by the maximum traction force in swimming or rowing using a rubber band and a strain gauge, the duration of the control exercise is from 3 to 8 seconds.

When assessing speed-strength abilities in sports games and martial arts, the time required to perform standard techniques and actions performed in a short time (no more than 10 seconds) with high intensity is recorded. For example, acceleration in sports games, starting actions, striking actions in boxing, dummy throws in martial arts.

The criteria for assessing speed-strength abilities are the number of pull-ups, push-ups, range of throws (throws), jumps, etc. For most of these control tests, research has been carried out, standards have been drawn up, and levels (high, medium, low) have been developed that characterize different strength capabilities.

Means for developing speed and strength abilities

One of the most important qualities is speed - the ability to perform movements in the minimum period of time for a given condition. In sports practice, a distinction is made between general and special speed. General speed is the ability to instantly respond to various stimuli with sufficient speed. Special speed is the ability to perform competitive actions, elements and parts of movements at very high speed.

An athlete’s speed abilities are manifested in three main forms: in the latent time of a motor reaction, in the speed of a single movement, in the frequency of movements. The combination of these three forms determines all cases of manifestation of speed.

According to experts, speed abilities are largely innate and are least likely to change during training. It has been established that increasing speed can be achieved not only by using special methods and means aimed at developing one’s own speed abilities, but also indirectly, by developing strength qualities, speed-strength abilities, improving movement technique, etc.

The method of developing speed abilities is, first of all, performing a well-mastered task at maximum speeds, which allows the athlete to focus all his efforts on speed, and not on the method of performing the exercises. Speed ​​exercises should be stopped at the first sign of fatigue.

Conventionally, all exercises used to develop speed-strength qualities can be divided into three groups:

1. Exercises to overcome your own body weight: fast run in a straight line, quick movements sideways, with your back, movements with changes in direction, various kinds of jumps on two legs, from one leg to another, on one leg, in depth, in height, at a distance, as well as exercises related to bending, turning the body, performed at maximum speed, etc.

2. Exercises performed with additional weights (belt, vest, cuff, weighted apparatus). These exercises include various types of running, all kinds of jumping exercises, throwing and special exercises that are close in form to competitive movements.

3. Exercises related to overcoming the resistance of the external environment (water, snow, wind, soft ground, running uphill, etc.).

The system of speed-strength training exercises is aimed at solving the main problem - developing the speed of movement and strength of a certain muscle group. The solution to this problem is carried out in three directions: speed, speed-strength and power.

The speed direction involves the use of exercises of the first group, with overcoming one’s own weight, exercises performed in easier conditions. This area also includes methods aimed at developing the speed of motor reactions (simple and complex): the method of responding to a suddenly appearing visual or auditory signal; a dismembered method of performing various technical techniques in parts and in easier conditions.

The speed-strength direction aims to develop the speed of movement simultaneously with the development of strength of a certain muscle group and involves the use of exercises of the second and third groups, which use weights and resistance to external environmental conditions.

When performing exercises, you must adhere to the following guidelines:

The technique, pattern, rhythm when performing exercises should not be disturbed;

Achieve targeted effects on certain muscle groups that “serve” the hand, shoulder, ankle, knee and hip joints, back muscles, abdominal muscles, etc.;

Focus on preliminary stretching of the muscles, use their elastic properties, showing effort when changing the direction of movement;

The weight of the weight should not disrupt the structure of the movement (belt, vest - 0.25-0.5% of the athlete’s weight). The most important factor in increasing the load is to increase the load by 2-3% in each microcycle;

Each episode speed-strength exercises with weights should end with performing the same exercise without weights (2-3 times) or with acceleration and jumping.