Method - a way to achieve a set goal, a certain way of ordered activity. Sports training methods are aimed at the formation and improvement of skills and abilities, as well as the education of the physical qualities of athletes. The method gives an answer to the question of how to use the means in the process of a training session.
There are three groups of methods:
methods of teaching technique;
methods of teaching tactics;
methods of performing exercises for the development of physical qualities.
Sports training methods must be selected and determined in accordance with the tasks and conditions of training: time, place, group composition, stage of sports training, the health status of athletes, and other circumstances. In sports training, methods of controlling various aspects of an athlete's readiness, methods of predicting sports results, selection methods, etc. are also used.
A separate method is revealed by many methodological techniques of different nature, which are united by a common goal and a single approach to its solution. Methodological techniques are part of one method or another, elements expressing individual actions of the trainer and students in the process of their mutual activity, complementing and concretizing the method.
Let's consider the essence and features of the main specific methods of sports training.
Methods for using words and providing clarity. With the help of the methods of using the word, theoretical information is communicated, specific tasks are set, the attitude of athletes to the fulfillment of training tasks is formed. These methods are used in the management of activities, analysis and assessment of the results achieved, mistakes made, education of moral, volitional and other personal qualities of athletes.
The main methods of the word that are used to transfer theoretical information on technique, tactics, competition rules and other issues are: lecture, story, description, instructions, explanations, conversation, tasks, analysis, etc. , orders, commands, counting, verbal signaling. To evaluate and stimulate activity, value judgment, assessment, approval, self-management, self-pronunciation, self-orders are used.
Many of the word methods (lecture, self-orders, etc.) when working with students of primary school age are used less than in working with older adolescents, since the ability for analytical abstract thinking in young children is poorly developed. Therefore, explain the technique to them physical exercise it must be extremely concrete and expressive.
In working with older school age, word methods are used more. This is favored by the increasing role of the second signaling system in adolescents. Adolescents are increasingly showing the ability to operate with abstract concepts, distinguish the essential from the unessential, deeply and fully and analyze the technique of the exercise being studied, etc. In classes with them, you can successfully use lectures, orders, self-orders, etc.
Methods for providing visibility are used to create visual, auditory, motor images, representations in the process of technical, tactical, physical training. These include various forms of natural demonstration: showing the technique of physical exercises (as a whole or by elements, slowly or at a normal pace); "Feeling" the movements with the help of simulators specially designed for this, etc. The methods of visualization also include: demonstration of posters, drawings, diagrams and other visual aids; photo-, film-, video-demonstration recreating the technical and tactical actions of individual athletes or the team as a whole; sound demonstration - recreation of the sound picture of any movement with the help of voice, claps, special technical devices (metronome, tape recorder), as well as sound leaders and devices of urgent sound information about the progress of movements during their improvement; light signal demonstration - light leaders and devices for urgent light information in the study, improvement of movements and control of the speed of running, swimming, etc .; subject landmarks indicating the direction, range of motion, dynamics of applied efforts.
Methods for providing visibility are of particular importance when teaching the technique of movements for young athletes of younger age. Their attention is not stable enough, often has an involuntary character. They are prone to imitation. Therefore, in classes with them, the role of demonstration is essential. To create complete and accurate motor, visual and auditory sensations, it is also necessary to make wider use of object landmarks and limiters, sound and light alarms. These techniques allow children to feel if they are doing the movements correctly.
In classes with young middle-aged athletes, along with subject landmarks, sound and light demonstrations, they use drawings, posters, photo, film, video demonstrations, because adolescents already have a certain amount of knowledge, technical and tactical skills and abilities.
In classes with older boys, when studying and improving the technique of exercises, the demonstration is distinguished by more detail, a faster pace of the exercises and fewer repetitions. Simulators are used to feel the movements.
Most visualization techniques are used in conjunction with word techniques.
Exercise methods.
Sports training methods based on the athlete's motor activity are conventionally divided into two groups:
methods of highly regulated exercise;
methods regarding regulated exercise.
The first group includes: methods of holistic and dismembered exercises, used mainly when learning the technique of movements; uniform, variable, interval, repeated, complex (repeated-progressive, standard-variable, circular, etc.), which are used to improve motor skills, educate volitional and moral qualities.
The second group includes playing, competitive methods.
The practical use of the methods largely depends on the laws of the natural development of the organism, the specialization and fitness of the athlete.
The essence of the holistic exercise method is that the exercise being learned is performed as a whole, i.e. athletes master the exercise technique immediately after demonstration and explanation. This method is used when learning the simplest exercises or when studying complex motional actions that cannot be dismembered.
The method of the dismembered exercise provides for the dismemberment of a complex technical action into relatively independent elements, which are learned in isolation, and only after a certain practice they are combined into a holistic action. This method is used to study, improve, consolidate and correct individual parts of the whole exercise.
The uniform method is characterized by the fact that young athletes perform physical exercise continuously for a relatively long time with constant intensity, trying to maintain a given speed. Constant pace, rhythm, amount of effort, range of motion. Depending on the tasks to be solved, exercises can be performed at low, medium and maximum intensity. The training effect of a uniform method on the body is provided during the period of work. The increase in load is achieved by increasing either the duration or the intensity of the exercise. With an increase in the intensity of the work, its duration, of course, decreases, and vice versa. The uniform method is used at all stages of many years of training for young athletes. However, large amounts of uniform work are unacceptable for younger athletes. When performing exercises of low and medium intensity, aerobic capabilities are developed, with high intensity, special endurance (anaerobic capabilities) is developed. Exercise with high intensity places high demands on the cardiovascular system, as well as the respiratory system of the young athlete. Therefore, it makes no sense to use high-intensity exercise in children and adolescents.
The disadvantages of the method are the quick adaptation of the athlete's body to it, and therefore the training effect decreases.
The variable method is characterized by sequential variation of the load during continuous exercise by means of a directed change in the speed of movement, tempo, duration, rhythm, amplitude of movements, magnitude of efforts, change in technique of movements, etc. An example of this is the change in distance running speed, game pace and hockey techniques during each period. The training effect of the variable method on the body is provided during the period of work. The direction of the impact on the functional properties of the body is realized by changing the mode of operation and the form of movements.
The variable method is used in cyclic and acyclic sports. In cyclic sports, loads are regulated by varying the speed of movement. In acyclic sports (football, wrestling, boxing, etc.), the variable method is implemented by performing exercises that vary both in intensity and in the form of movements.
The speed of movement with a variable method can vary from moderate to competitive from varying the speed to the duration of the exercise, the length of the overcome segments depends on the nature of physiological changes in the body, leading to the development of either aerobic or aerobic-anaerobic capabilities. This method makes increased demands on the activity of the cardiovascular and respiratory systems of the body. Therefore, it is mainly used in training sufficiently prepared young athletes, mainly at the end of the preparatory and competitive periods.
A variation of the variable method is "fartlek" (speed play, running game). This is running for a certain time at different speeds. The length of the distance depends on the age and qualifications of the young athletes. The speed of movement and the duration of its maintenance are not planned in advance. It is advisable to spend fartlek in the forest, park, field. The participants of the run, depending on their state of health, can alternately lead in the group. Some of the accelerations can be replaced by running or jumping exercises. One of the advantages of the variable method is that it eliminates monotony in work. The disadvantage of this method is that all components of the load (speed, acceleration length) in the variable method are planned approximately (according to the state of health).
The repeated method is characterized by repeated performance of the exercise with certain intervals of rest, during which the working capacity is fully restored. The training effect on the body is provided only during the exercise period, as well as as a result of the summation of fatigue from each repetition. The repetitive method is used in cyclic and acyclic sports. The intensity of the load in cyclic exercises is 90 - 100%, and in acyclic exercises - 90% (sometimes 100%) of the maximum capabilities of young athletes. The duration of the exercise can be very different. For example, in running, rowing, swimming, work is used at short, medium and long distances. The speed of movement is planned based on the athlete's personal record for this segment. Exercises are performed in series. As a rule, no more than 2 - 6 series are held in one lesson. The number of repetitions of exercises in each series is small and limited by the ability of athletes to maintain a given intensity. Rest intervals depend on the duration and intensity of the load, but are set in such a way as to ensure a sufficiently complete restoration of working capacity for the next repetition of the exercise. Replay example: 5? 100 m after 5 minutes of rest.
In cyclic exercises, repetitive work on short intervals is aimed at developing speed qualities, on medium and long ones - special (speed) endurance. Movement with high intensity in skating, walking and other exercises on relatively long segments develops a sense of the competitive pace, improves the technique of movement. In this regard, the repetitive method is sometimes called the “repetitive” training method.
In acyclic sports (weightlifting, jumping, throwing), along with the consolidation and improvement of the technique of movements, the repeated method is used to develop strength and speed-strength qualities.
When using the repeated method, young athletes experience significant and sometimes maximum stresses in the organs and systems of the body: cardiovascular, respiratory, muscular, endocrine. Especially great stress is experienced by the adrenal glands, which release hormones into the blood, which ensure the functions of the body during high-speed work in conditions of high-speed duty. This method is applied at all stages of long-term training of young athletes of middle and older age (in training, education of physical qualities).
The disadvantage of the method: with its prolonged use, the energy resources of the athlete's body are depleted and overtraining occurs.
The interval method is superficially like the repetitive method. Both are characterized by repeated repetitions of exercises at regular intervals of rest. But if with the repeated method the nature of the impact of the load on the body is determined by the exercise itself (duration and intensity), then with the interval method the rest intervals also have a training effect. The interval method is widely used in track and field running, rowing, cross-country skiing, swimming, figure skating, sports games, and more.
During repeated execution of the exercise, the intensity of a single load should be such that the heart rate at the end of the work was 160 - 180 beats / min. Because the duration of the load is small, the oxygen consumption during the exercise does not reach its maximum values. In the rest pause, despite a decrease in heart rate, oxygen consumption during the first 30 s. Increases and reaches its maximum. At the same time, favorable conditions are created to increase the stroke volume of the heart. Thus, the training effect occurs not only and not so much at the time of the exercise, but during the rest period. Rest pauses are set so that before the next repetition of the exercise, the heart rate is 120 - 140 beats / min, i.e. each new load was given at the stage of incomplete recovery. Rest can be active or passive, exercises are repeated in series. The series ends if at the end of the standard rest pauses the heart rate does not decrease to 120 - 140 beats / min. The number of repetitions of exercises in this case can be from 10 - 20 to 20 - 30. The interval method promotes the development of the heart muscle, increases the volume of the heart and generally improves the aerobic capacity of the body. The interval method options are based on various combinations of load components (duration, intensity, number of repetitions, etc.). such a variety is associated with the solution of specific problems, age, fitness, health of young athletes, the type and nature of physical exercises. But the essence of the physiological effect in all variants of the interval method remains approximately the same.
The interval training method is very time consuming and must be used with caution. It is usually used in training with qualified young athletes in the middle of the training period.
The disadvantage of the method: monotony in the alternation of the load, which negatively affects the psyche of the athlete. It promotes quick getting into shape, but in a short time, adaptation to this training method occurs.
Game method. It is based on game motor activity, ordered in a certain way in accordance with a figurative or conventional "plot" (concept, game plan), which provides for the achievement of a certain goal in many ways under conditions of constant and largely random changes in the situation.
The play method is not necessarily associated with any conventional game such as ice hockey, badminton, volleyball, etc. It can be used on the material of any physical exercise: running, jumping, throwing, etc. The play method is one of the most important methods in the process of training young athletes. It is used in the training of athletes of various ages and qualifications in all periods of training. This is a method of complex improvement of physical qualities: the development of speed, strength, dexterity, endurance, courage, resourcefulness, determination, initiative, independence, tactical thinking, consolidation and improvement of motor skills and abilities. It is characterized by the mutual conditioning of the behavior of those involved, emotionality, which contributes to the education of moral personality traits: a sense of collectivism, camaraderie, discipline, etc.
Disadvantage of the method: limited possibilities for dosing the load, because the variety of ways to achieve the goal, constant changes in situations, the dynamism of actions do not allow to accurately regulate the load both in direction and in the degree of impact.
The circle method is one of the combined exercise methods. It is based on the consistent implementation of a specially selected set of physical exercises using a number of methods. Young athletes move from one exercise to another, from apparatus to apparatus, from one place of execution to another, moving in a circle, as it were. After completing the last exercise in this series, they again return to the first, thus. closing the circle.
Combinations of different exercise methods are possible when using the circular method. There are several options for circuit training:
by the method of long-term continuous exercise (classes are conducted without interruption and consist of one, two, three rounds; it is used mainly for the development of general and strength endurance);
according to the method of interval exercise (used to improve general, speed and strength endurance, speed-strength qualities, maximum strength, agility);
by the method of repeated exercise (used to develop speed, maximum strength, speed endurance). The circular method allows you to differentially develop not only physical qualities (strength, speed, endurance), but also their complex forms of manifestation (power, speed, speed-power endurance, etc.).
To carry out training using the circular method, a set of exercises is compiled in advance, the locations of the exercise ("station") are determined; in the first lesson, tests for the maximum test (MT) are carried out for each exercise, provided they are performed correctly, a system for increasing the load is established; at the last lesson, it is recommended to check the MT for each exercise and compare the results with the initial ones. The means of circular training can be a wide variety of general developmental and special exercises, usually not technically difficult, cyclical and acyclic. Exercises are selected depending on the tasks of the lesson, the motor capabilities of each young athlete and taking into account the transfer of motor qualities and motor skills.
A complex aimed at all-round physical development includes no more than 10-12 exercises, a complex with a specialized focus - no more than 6-8. exercises can be performed on sports equipment or with sports equipment and devices.
Maximum test (MT) means the maximum motor capabilities of young athletes in any exercise (task). For all young athletes, MT is held in the form of a competition. Its indicators (the maximum number of repetitions of the exercise, the maximum weight of the weights, the minimum or maximum duration of the exercise, etc.) serve as the initial data for choosing an individual load in one or a system of classes.
The individual dosage of the load is determined depending on the method of exercise in circuit training... Individual dosage of the load within the standard time can be set according to the following formula: MT: 2 * 1,2,3. this means that in each training circle, 50% of the MT load is performed, and the circle is completed 1, 2 or 3 times. In the future, an increase in the load is possible due to a progressive increase in volume from MT: 2 to (MT + 2): 2, (MT + 3): 2, etc., i.e., increasing, for example, the number of repetitions of the exercise by "Station" for 1, 2, 3 or more times.
Strictly individualized loading dosage is a feature of the circular method. As a result, both physically weak and strong young athletes maintain an interest in training. Evaluation of achievements on the maximum test and taking into account the increase in load give a visual representation of the development of working capacity in terms of its quantitative indicators. When applying the circular method, the tasks of the conjugate development of qualities and skills improvement are most effectively solved.
Distinctive features of circuit training:
regulation of work and rest for each "station";
individualization of the training load;
using well-learned exercises;
the sequence of inclusion in the work of various muscle groups.
Disadvantages of the method: with a large number of repetitions, excessive weights, a high pace, fatigue of the nerve centers quickly sets in, the accuracy of the exercises decreases, mistakes in technique are made, which are then gradually fixed.
The competitive method is characterized by the performance of exercises with the greatest intensity while observing the rules of the competition. This is one of the ways to stimulate interest and activate the activity of young athletes with a mindset to win or achieve a high result in any physical exercise. The competitive method is used to develop physical, volitional and moral qualities, improve motor skills and abilities, as well as theoretical abilities. The value of this method lies in the fact that athletes, striving to show their best results, learn to mobilize their strengths and capabilities to fight for victory, acquire tactical skills.
Method is a Greek word that denotes a way to achieve a set goal, a certain way of ordered activity.
The training method is a set of methods of work of a trainer and an athlete, with the help of which specific tasks of increasing the level of sports readiness are solved: the necessary qualities are developed, skills and abilities are mastered, the laws of sports training are learned. Training methods are determined by a different combination of the main characteristics of the exercises used and the conditions for their implementation.
In the practice of training athletes, a large number of different training methods are used. But all this variety of methods can be reduced to two forms of training work:
One-time continuous work (uniform or variable);
Interrupted work that is repeated at regular intervals of rest.
The first of these forms includes methods of long-term uniform or variable work, one of the varieties of which is "fartlek" - a method in which the intensity of work changes according to well-being.
The form of intermittent work should include the methods of repeated and various options for interval training.
For the method of long-term continuous work, the most characteristic is a very moderate pace of exercise, which is maintained over a long period of time (from 30 minutes or more).
Varieties of long-term work used in the form of a method of uniform work (uniform method) c.s. not higher than 150 bpm, i.e. aerobically, the duration depends on the training objectives (recovery or developmental).
What the repetition and interval training methods have in common is that they are both performed in the form of repetitive stretches separated by rest intervals. Depending on the training objectives, the duration of the rest intervals and the intensity of work are determined. These two methods are the most commonly used in training athletes, so let's take a closer look at them.
Using the example of running on a treadmill, consider the repeated method for developing speed abilities:
The length of the segments is selected so that the speed is close to the maximum and is maintained until the end of the training segment;
Intensity close to maximum (95-97%);
The number of repetitions until the speed of overcoming the segment drops by 5%;
The duration of rest between repetitions is determined by the state of health when the athlete is ready to perform the next attempt at the same speed (usually 3-5 minutes);
The nature of rest is preferable to active, in order to accelerate recovery and maintain the necessary competitive excitement.
Interval method. There are a lot of options, but it is more often used when developing speed or general endurance. Consider an option for the development of general endurance:
The length of the segments depends on the training objectives (if for speed endurance, then from 200 to 400 m, if for total endurance - over 400 m);
The intensity is selected so that by the end of the segment the pulse is not higher than 170-180 beats / min;
Rest duration - constant, approximately 1-2 minutes - provides recovery up to 130-140 beats / min (not less than 130);
The number of repetitions is determined by recovery in the selected rest pause up to 130-140 beats / min. While the athlete is recovering, the work continues, usually more than 10 repetitions;
The nature of the rest is walking, relaxation exercises, avoiding complete rest.
Note: if the training is carried out at the stage of basic training, it is possible to perform several series, separated by 8-10 minute rest pauses.
2.7. Physiological impact of training load on an athlete
depending on the change in load components
Physical loads used in training athletes are aimed at causing the necessary adaptive changes in the body, which ensure the growth of sports performance. Adaptive rearrangements occur only when the load causes significant changes in homeostasis, i.e. higher loads are usual (developmental). The magnitude and nature of physiological changes determines the urgent training effect. This result of one training session is expressed in fatigue and decreased performance. Adaptive changes occurring under the influence of individual training sessions, adding up with each other over several weeks, determine the cumulative, i.e. cumulative training effect. It can, at high loads, be expressed in a decrease in working capacity or, at optimal loads, in an improvement in fitness and an increase in sports results.
The impact of training loads on an athlete's body depends on load indicators called components. This includes the indicators of the exercises used:
Intensity (mobile speed, h.s.);
Duration (distance length);
The amount of rest intervals between exercises;
The number of repetitions of the exercise;
The nature of the rest (passive or active).
Changes in these components also entail changes in the impact of the training load, which are expressed in an urgent training effect.
The intensity of the exercise directly determines the size and nature of the physiological changes caused by the work performed. At low exercise intensity, when energy consumption is low, and it still does not exceed the maximum aerobic capacity (HR is not higher than 150 beats / min), the current oxygen consumption fully meets the energy needs. Work takes place in a steady state and has an aerobic nature of energy supply, allowing you to perform work for a long time without reducing speed.
The running speed at which there is a strict proportionality between the intensity of the work performed and the amount of oxygen consumed is called "subcritical".
If the athlete increases the speed of movement, then he will reach the area of "critical" power, where the oxygen reserve is equal to his maximum aerobic capacity. The work will be performed with the utmost strengthening of the activity of the cardiovascular and respiratory systems of the body. The level of "critical power" is the higher, the more the athlete's aerobic performance is. When the intensity of exercise exceeds the value of "critical power", when the amount of oxygen demand exceeds the maximum oxygen consumption, the work is performed at the expense of anaerobic energy sources with the formation of a large oxygen debt and cannot continue for a long time.
The duration of the exercise depends on the length of the covered distance and the speed of movement. There is an inverse relationship between the speed and the duration of the exercise: the higher the speed, the less time it can be maintained.
Work of maximum intensity can last within 6-10 seconds, glycolytic work, provided by energy from the breakdown of carbohydrates with the formation of a large amount of lactic acid within 1-2 minutes, and aerobic-respiratory processes unfold completely only by 3-5 minutes of work, and work provided mainly by aerobic sources of energy generation.
The size of the rest intervals between exercises plays an extremely large role in determining the size and especially the nature of the body's responses to the load being performed. With a short duration of the exercise, the work is done mainly at the expense of anaerobic sources. If at the same time you set small intervals of rest, then the increase in aerobic metabolism caused by anaerobic reactions during the rest period will persist until the beginning of the next exercise, which will further enhance the aerobic process. Hence it follows that when working with “subcritical” and “critical” power (ie without the formation of oxygen debt), a decrease in the rest intervals makes the training load more aerobic (due to an increase in the minute blood volume).
At the same time, when working with "overcritical" power (when oxygen debt is formed) with rest intervals insufficient to eliminate the formed oxygen debt, each subsequent exercise (repetition) will increase anaerobic shifts in the body. Therefore, here, a reduction in rest intervals will lead to an increase in oxygen debt.
The nature of the rest, in particular the filling of rest pauses between repetitions of exercises with other types of activity, has a different effect depending on the intensity of the work performed. When working close to "critical power", a moderate load during the rest pause (active rest) allows maintaining a high level of aerobic processes and avoiding abrupt transitions from work to rest and back. In addition, the implementation of a moderate load after strenuous work accelerates the course of recovery processes. From this point of view, repeated switching from high-intensity exercises to moderate work gives, in general, a more aerobic character to the training load. This is the main advantage of variable forms of training work.
The number of repetitions of the exercise determines the magnitude of the impact of the load on the body. When working in aerobic conditions, an increase in the number of repetitions forces the activity of the cardiovascular and respiratory systems to be maintained at a high level for a long time. Under anaerobic conditions, an increase in repetitions sooner or later leads to the depletion of energy reserves in the muscles and the development of pronounced fatigue, in which acidification with lactic acid also plays an important role, which forces the athlete to either stop work or reduce its intensity and switch to predominantly aerobic sources of energy generation. ...
This is the effect of individual components of the load on the physiological changes in the body caused by it. Based on the characteristics of the caused physiological changes in the body, all training loads used in the process of training athletes can be divided into five main groups.
Based on the characteristics of the caused physiological changes in the body, all training loads used in the training of athletes can be divided into five main groups.
1. Loads of predominantly aerobic orientation
When performing such loads, their energy costs are fully covered by aerobic processes. The use of anaerobic energy sources does not play a significant role here, their participation is limited to the start-up phase of work. Work is performed with low intensity for a long time (from 30 minutes or more).
The loads of aerobic influence can be divided depending on the intensity, into restorative-compensating - if during their implementation the pulse does not exceed 130 beats / min. These loads are not developmental for the cardiovascular system, because up to the level of 130 beats / min, the systomic volume of the heart does not reach its maximum values. They are used in small volumes (up to 30-40 minutes) in order to improve recovery processes or at the stages of retraction work with a gradual increase in the duration of work up to several hours. For example, a long cycle ride (up to 4 hours) on flat terrain with moderate intensity. Such work is necessary in order to improve nutrition - blood supply to working muscles by increasing the capillary bed, strengthening the ligamentous-muscular apparatus and preparing it for more intense loads.
Exercises that cause a heart rate of up to 150 beats / min are aerobic and are provided by the most economic energy sources with the participation of oxygen, and therefore are performed for a long time. Mainly used to develop endurance - with uniform or variable training methods, as well as interval training methods over long stretches.
2. Loads of mixed aerobic-anaerobic exposure (pulse 151-190 beats / min).
The intensity of these exercises lies above the threshold of anaerobic metabolism (TANM), but still does not exceed the maximum aerobic capacity of the athlete. When performing training loads of this type, along with a significant increase in aerobic processes, anaerobic shifts in the body also increase. The products of anaerobic reactions are used for oxidation processes, and this stimulates an increase in oxygen consumption.
With mixed aerobic-anaerobic work, the heart rate is in the range from 151 to 190 beats / min. These training loads not only contribute to the development of aerobic capacity to maximum values, but also have a more versatile effect on the body, increasing strength and anaerobic capacity. Loads of mixed aerobic-anaerobic impact are the most applicable for the development of endurance by qualified athletes in order to increase the ANM.
3. Loads of anaerobic-glycolytic effects.
These are the most difficult to bear loads. This type of load includes those that cause a pulse of 190 beats / min and more with a duration of work from 30 seconds to 2-3 minutes. Loads of this type cause a sharp increase in anaerobic processes, especially glycolysis. In this case, the body accumulates lactic acid and a large oxygen debt is formed. Anaerobic glycolytic work causes severe fatigue and requires extreme stress from the athlete. Considering that when performing this type of load, the limiting values of acidification by lactic acid are formed, which has a very negative effect on the athlete's body, including destructive on mitochondria, which is extremely undesirable, the use of such loads is very limited. Glycolytic loads require the body to maximize the mobilization of all systems, which causes the athlete to enter the state of the highest athletic form after 4-5 workouts of this type. Therefore, the total number of trainings of this type in the annual cycle is very limited and they should be used only in the competitive period and only in special work, i.e. in a competitive exercise.
Glycolytic work is performed for 3-4 repetitions in a series with extended rest pauses, in one training session usually 2-4 sections, depending on the length of the segments, and very long breaks between series (up to 20-25 minutes), necessary to neutralize a large amount formed lactic acid, causing acidification of the body, which in turn makes the body to reduce the intensity of work.
4. Loads of anaerobic-alactic action.
The work of this type is provided mainly by energy from the creatine phosphokinase reaction associated with the cleavage of creatine phosphate (CRP), the phosphate groups from which are transferred to adenosine diphosphoric acid (ADP), resynthesizing it into adenosine triphosphoric acid (ATP), which is a direct source of energy. Since the reserves of ATP in the body are small, and they are hardly amenable to training, the body constantly undergoes ATP resynthesis reactions of two kinds:
1) with the participation of oxygen aerobic with sufficient consumption;
2) anaerobic, i.e. without sufficient oxygen consumption (anaerobic-alactate when working for up to 10 seconds and anaerobic-lactate, glycolysis from 30 seconds to 2-3 minutes).
The loads of anaerobic-alactate effects include exercises of a speed-strength nature (sprint, jumping, lifting weights, etc.), performed with efforts close to maximum, which can be maintained only for a short time (from 6 to 15 seconds). With such a duration of exercise, the glycolytic mechanism of energy generation does not yet have time to manifest its effect, therefore the anaerobic-alactate process plays the main role here.
When performing exercises of anaerobic alactic effect, attributed to the 5th power zone, the heart rate is not taken into account, since the exercises are performed almost to the maximum, and taking into account only the number of repetitions and the speed that must be maintained during the entire workout. Reducing the planned speed by 5% with the development of speed abilities is a criterion for the sufficiency of work in this training lesson.
Training loads used in sports training can be subdivided according to various indicators:
By nature - training and competitive;
By means - workloads for GPP, TFP and SP (special training);
By orientation - developing individual motor abilities (speed, strength, endurance, flexibility, coordination) or their components;
By the magnitude of the load - small, medium, significant (near-limit) and large (extreme), etc.
One of the most difficult tasks for a trainer always arises - the choice of the intensity of work. If the work was carried out in the same standard conditions, then this indicator could be the speed of running distances or streaks, but since the conditions for conducting training sessions are constantly changing (wind, air temperature, surface or ice in speed skating and its quality, etc. values), then the training process can be controlled (to some extent) by the body's reaction to the load, expressed in the heart rate (HR) or by the pulse.
Due to the many variables that affect the final result, the load and the level of energy consumption in speed skating, the intensity of the load is planned according to the physiological effect on the body.
All applied training loads, as exemplified by speed skating, are divided into intensity zones. In different years these issues were dealt with by N.I. Volkov, B.A. Stenin (1970); B.M. Vasilkovsky (1980); V.S. Ivanov, B.M. Vasilkovsky (1981, 1985, 1990) and others. Based on their research, the following classification of loads by intensity zones was adopted (Table 1).
Characteristics of training loads
taking into account their focus and response of the body
A number of methodological provisions that must be taken into account when planning training programs with qualified skaters.
1. When preparing to participate in competitions in the classic all-around, it is necessary to take into account that the share of aerobic energy supply is approximately 75%, and 25% is accounted for by anaerobic supply. Famous scientists and trainers B.A. Stenin (1970), H. Millerovich (1972), N.I. Volkov (1975), A. Mader, V. Holman (1977), B.M. Vasilkovsky (1984), O.M. Motuzka, G.E. Medvedeva (2003) recommend in training to correlate loads in the same combination as in competitions, i.e. the ratio of aerobic and anaerobic processes in proportion as 3/1 will reflect the specifics of the all-around.
2. Aerobic loads of general physical orientation should precede anaerobic and special work.
3. Early inclusion in a large volume of special loads leads, as a rule, to a temporary increase in specific adaptation, and then to local muscle fatigue and a decrease in endurance. Therefore, at least 30% of the training time should be devoted to the loads of the 3 intensity zones, as the most effective, including loads at the TANM level, with the development of aerobic indicators of working capacity.
4. A single measure of the ratio and comparison of different types of loads is the operating time, taking into account the intensity zones. If multidirectional loads cause a pulse, for example, 170 beats / min, then these loads, taking into account the working time for the body, are identical and comparable. In this case, the rest time should also be taken into account, during which the training effect is maintained.
V.S. Ivanov (1981, 1985) developed in relation to speed skating a system of the ratio of work time and rest time, taking into account the intensity zones:
Zone I - aerobic recovery - rest time is not taken into account;
II zone - aerobically supporting 1 / 0.3;
III zone - mixed aerobic-anaerobic 1 / 1-3;
IY zone - anaerobic glycolytic 1 / 12-20;
Y zone - anaerobic lactate II zone 1 / 15-24.
It should be borne in mind that work and rest in zone II correlate as 1/3 only in the case of using repeated-interval forms of work in training.
In zones III - Y, the minimum indicators of the ratio of work and rest are when using the means of GPP and TFP, and the maximum indicators are with special work on skates and repeated work.
Means is the specific content of the athlete's action, and method- this is the way of actions, the way of their application. The main means of training an athlete are physical exercise, which can be conditionally divided into three groups: general preparatory, special preparatory and competitive.
TO general preparatory exercises include those that in the form of movement do not resemble a competitive exercise, with the help of them the problem of all-round functional development of the athlete's body is solved, the general level of working capacity and coordination of movements increases.
Special preparatory exercises in terms of the external form and internal content of the manifested qualities and activity of the functional systems of the athlete's body, they are very close to the chosen type of athletics. They occupy a central place in the iB system of training athletes and cover a range of means that include elements of competitive activity, contribute to a directed impact on certain systems of the body and, solving the problems of developing physical abilities, improve technical skill.
Special preparatory exercises in terms of impact strength should be identical to the competitive exercise or slightly exceed it. Only under this condition is a positive transfer of training possible. The less the special preparatory exercises differ from the competitive ones, the more effective they are.
Special preparatory exercises can selectively affect individual parts of the athlete's body - these are exercises of local impact; can also affect the whole organism as a whole, that is, the competitive exercises as a whole are repeated in certain (lightened, weighted) conditions of the training process - these are exercises of global influence. For example, in hammer throwing, local impact exercises include exercises that repeat individual throw elements, and global impact exercises - throwing lightweight or weighted shells from one, two or more turns.
Competitive exercises is a complex of motor Actions, which are the subject of sports specialization and performed in accordance with the existing rules of the competition. These exercises include the selected type of athletics and its variants. For sprinters, this is short distance running, relay race, running and starting running, handicap running, etc.
Sports training tools are divided according to the direction of impact into two groups:
Mainly related to the improvement of differences
sides of preparedness - technical, tactical, etc .;
Mainly associated with the development of motor qualities.
Sports training methods for practical purposes adopted
Conventionally divided into three groups: verbal, visual and practical. When choosing methods, care should be taken to ensure that they
They strictly corresponded to the set tasks, general didactic principles, as well as special principles of sports training, age and gender characteristics of the athlete, their classification and level of preparedness.
TO verbal methods include a story, explanation, lecture, conversation, analysis, discussion, command, hint, etc. These methods should be used in a concise, figurative and accessible form, especially when training qualified athletes, which is greatly facilitated by special terminology and a combination of verbal methods with visual ...
Visual methods are diverse and largely determine the effectiveness of the training process. First of all, they should include methodically correct, direct demonstration of exercises and their elements by a trainer or a qualified athlete. In addition, visual aids should be widely used:
Educational films and video films, film rings, films, models of sports grounds;
The simplest landmarks that limit the direction of movement;
Complex landmarks, which provide feedback by means of light, sound "signals and mechanical leading devices, including those with programmed control."
Practical Exercise Methods can be conditionally divided into two main subgroups:
Methods mainly aimed at mastering sports techniques, i.e. on the formation of motor skills and abilities characteristic of the chosen kind of sport;
Methods, mainly aimed at the development of motor qualities.
Both subgroups of methods are closely interrelated, applied in an indissoluble unity, provide an effective solution to the problems of sports training.
Among the methods, mainly aimed at mastering sports equipment, there are methods of learning movements in general and in parts. Learning movements as a whole is carried out when mastering relatively simple exercises, as well as complex movements, the separation of which is impossible. However, in this case, the attention of the trainees is consistently focused on the rational fulfillment of individual elements of the integral motor act. When learning more or less complex movements, which can be divided into relatively independent elements, the development of sports techniques is carried out in parts. In the future, the integral fulfillment of motor actions leads to the combination of the previously mastered components of a complex exercise into a single whole.
When using the methods of learning movements, both in general and in parts, a large role is given to the lead-in and imitation exercises. Lead exercises are used to facilitate the tasks of mastering sports techniques through the systematic mastering of simpler motor actions. For example, in the workout of a runner, jogging with high hips, jogging, etc. are used as an approach. Each of these exercises is leading to running and contributes to the more effective formation of its individual elements: push-off, high hip extension, increasing the pace of movements, coordination in the activity of the muscles of the antagonists, etc.
V simulation exercises the general structure of the main exercises is preserved and conditions are provided that facilitate the development of motor actions. Simulation exercises are very widely used to improve the technical skills of both beginners and highly qualified athletes. They not only allow creating an idea of the technique of a sports exercise, facilitate the process of its assimilation, but also ensure effective coordination between motor and autonomic functions. For example, in the training of a thrower, as an imitation exercise, the implementation of a holistic action in front of a mirror without releasing a projectile is used, focusing on individual elements of the movement, controlling their accuracy.
The structure of methods, mainly aimed at the development of motor qualities, is determined by the nature of the exercise in the process of a single use of this method (continuous or with intervals of rest) and the mode of exercise performance (uniform, standard or variable, varying). Continuous method characterized by a single continuous execution of training work. Interval method provides for the implementation of exercises with regulated rest pauses. When using both methods, exercises can be performed both in a uniform mode and in an alternating mode. Depending on the selection of exercises and the peculiarities of their application, training can be generalized (interval) or selective (predominant). With generalized exposure parallel (complex) improvement of various qualities is carried out, which determine the level of preparedness of the athlete, and with the electoral - preferential development of individual qualities. With a uniform mode, the intensity of work is constant, with a variable mode, it is variable.
As other independent methods, it is necessary to highlight the Game and the competitive. Game method foresees
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fulfillment of motional actions in the conditions of the game, within the limits of the rules characteristic of it, the arsenal of technical and tactical techniques and situations. Its use ensures high emotionality of classes and is associated with the solution of various tasks in constantly changing situations. These features of game activity require initiative, courage, perseverance and independence from those involved, the ability to manage their emotions, the manifestation of high coordination abilities, quick response and thinking, original and unexpected technical and tactical solutions for rivals. All this predetermines the effectiveness of the game method for improving various aspects of the athlete's training.
Competitive method presupposes a specially organized activity aimed at identifying the level of an athlete's readiness and serving as a way to increase the effectiveness of the training process. This method can be carried out in more difficult or easier conditions than those that are typical for official competitions.
Applying the competitive method, it is necessary to take into account the athlete's qualifications, the level of his technical, tactical, physical, theoretical, integral and especially psychological readiness. The competitive method, as one of the most effective methods of influencing the body of those involved, is especially widely used when working with qualified and well-trained athletes.
The main means and methods used in the training of an athlete are presented in table 3.
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In sports practice, you should always take into account the possibility of solving several problems with one method. And since its name usually emphasizes the predominant orientation of the exercises, it is necessary to take into account the accompanying effects. Along with this, the execution of the task can be carried out simultaneously by several methods. For example, several methods operate simultaneously in the case when one of them determines the organization, and the other determines the way of performing the exercise (circular, flow, competitive, etc.). In each separate
In any case, the choice of the method and means is determined by the problem to be solved, the age, fitness and gender of the trainees, conditions and other factors. Therefore, for the training of athletes, it is necessary to change training places more often, using the diverse features of natural conditions: a sandy river or sea bank, hills, forest paths, running and jumping exercises on water, snow and on various grounds. Using the simplest structures on the ground at any time of the year, you can solve health problems all year round and diversify the means and methods of sports training.
When choosing training exercises, it is necessary to make wider use of the opportunity to create a positive emotional background. This not only ensures high performance, but also promotes more active recovery. Of the methods of performing exercises, preference should be given to those that provide not only an increase in fitness, but also better recovery. The recovery process largely depends on the functional capabilities of the body. The general physical fitness of the athlete is very important here. It increases the vital activity and resistance of the body to various external influences, including training loads, helps to endure them more easily and recover faster.
11.3. Types of sports training
The modern system of training an athlete is a complex, multifactorial phenomenon that includes goals, objectives, means, methods, organizational forms, material and technical conditions, etc., ensuring the organizational and pedagogical process of preparing an athlete for competitions and achieving the highest sports performance. Sports training is an important incentive for young athletes, it increases the desire to train hard and persistently, to put all the effort into achieving the goal. At the same time, systematic sports is a powerful factor contributing to the development of the best human qualities, the upbringing of courageous, strong, hardy and seasoned people, prepared for work and defense of the Motherland.
Sports training, being a long-term and year-round process, solves issues that, ultimately, provide the athlete with good health, moral and intellectual education, harmonious physical development, technical and tactical skill, a high level of development of special physical, mental, moral and volitional qualities, as well as knowledge and skills in the field of theory and methodology of sports.
In this regard, in sports training, it is necessary to highlight a number of its relatively independent sides, types that have essential features that distinguish them from each other: technical, tactical, physical, psychological, theoretical and integral. This streamlines the idea of the components of sportsmanship, allows to a certain extent to systematize the means and methods of their improvement, the system of control and management of the educational and training process. At the same time, it should be borne in mind that in training and especially in competitive activity, none of these types of training is manifested in isolation, they are combined into a complex complex aimed at achieving the highest sports indicators.
It should be borne in mind that each type of sports training depends on other types, is determined by them and, in turn, affects them. For example, an athlete's technique is directly dependent on the level of development of physical qualities, i.e. from strength, speed, flexibility and others. The level of manifestation of physical qualities (for example, endurance) is closely related to the economy of technique, special mental resistance to fatigue, the ability to implement a rational tactical scheme of competitive wrestling in difficult conditions. At the same time, tactical training cannot be carried out without a high level of technical skill, good functional readiness, the development of courage, determination, purposefulness, etc.
One of the most important parts of the training of athletes is physical training, aimed at the development and education of the basic motor qualities of an athlete. The highest results in athletics are achieved, as a rule, by those athletes who are all-round physically developed.
Physical training is a type of sports training, which is aimed at the primary development of the athlete's motor qualities: strength, speed, endurance, agility, flexibility and others, as well as at strengthening health, the most important organs and systems of the body, improving their functions. Physical training is divided into general and special.
The purpose general physical fitness(GPP) is the achievement of a high working capacity of the body, and it is aimed at the general development and strengthening of the athlete's body: increasing the functional capabilities of internal organs, developing muscles, improving coordination ability, correcting body defects (mainly from general preparatory) - taking into account the characteristics and requirements of athletics specialization ... These include exercises on apparatus (gymnastic wall, bench, etc.), with apparatus (stuffing
Balls, sandbags, barbell pancakes, dumbbells, etc.), on exercise equipment, outdoor and sports games, cross-country runs, skiing, ice skating, swimming, etc.
Special physical training(TFP) of an athlete should be aimed at the development of individual muscle groups of an athlete, the acquisition of those motor skills that directly ensure the successful mastery of technique and the growth of results in the chosen sport. It should consist of exercises, possibly similar in amplitude of movements, the nature and magnitude of muscle efforts, stress on the cardiovascular and respiratory systems, mental stress, etc. These include special preparatory exercises that include an element, part or the chosen type of athletics in general.
With the age and growth of the athlete's skill, the number of general physical training exercises decreases and those are selected that are more conducive to specialization, i.e. exercise SFP. The volume of GPP and SPP exercises in an athlete's training system is largely determined by the levels of the components of his preparedness. If an athlete has insufficiently developed strength of certain muscle groups, low mobility in the joints or insufficient working capacity of the cardiovascular and respiratory systems, then appropriate means and methods of physical training are used.
The time allotted for GPP and SPP depends on the type of athletics. For example, distance runners have little time for general physical training, since running takes up most of the total volume of training (up to 85%), while high jumpers have less time for highly specialized training. Modern jumpers perform up to 2000 high jumps from a full run a year, spending about 6 hours on their implementation. But they have a huge amount of jumping, running, barbell, flexibility, strengthening individual muscle groups, etc.
Along with the growth of sportsmanship, the means of general physical training are more and more directed to maintaining, and in some cases to strengthening the components of physical fitness. Among them there are components common to all athletes. This is, first of all, the efficiency of the cardiovascular and respiratory systems, the processes of exchange and excretion. To increase the functionality of these systems, long-term running, cross-country running, skiing, swimming, etc. should be widely used, which will improve the body's recovery abilities and increase the volume of special training.
Of great importance in physical training are exercises to increase functional capabilities in relation to sports specialization, to the chosen type of light
athletics. For example, jumpers and throwers need to do strength-building exercises as quickly as possible, while tire runners need to do their strength exercises more slowly but for longer. Applying a variety of exercises and other sports as a means of physical [preparation, it is necessary to know exactly for what specific tasks they are used. Poor exercise choices can have a negative effect.
To achieve the best results in athletics, you must have perfect technique - the most rational and effective way to perform an exercise. Perfect technique should be understood as reasonably grounded and purposeful movements that contribute to the achievement of the highest sports results. In this case, one should always take into account the individual characteristics of the athlete, as well as the conditions in which the movements have to be performed.
Rational sports technique not only the correct, well-founded form of movement, but also the ability to show significant volitional and muscular efforts, perform movements quickly, and relax muscles in time. High sports technique is based on the excellent physical fitness of the athlete; to master modern technology, he must be strong, fast, dexterous, flexible, enduring.
One of the main conditions for successful mastery effective technique is the athlete's conscious attitude to training at all stages of improvement, his comprehension of each movement. The athlete should not blindly copy movements or mindlessly follow someone else's advice. He must realize why the technique he uses is really rational.
Consolidation and improvement of motor skills should not be understood narrowly and applied simultaneously. The improvement of technique continues throughout all sports activities. Even when a student shows the result of the highest class, the trainer should not forget about the improvement of individual elements of the technique, about the elimination of technical errors.
The richer an athlete's reserve of motor skills, the more efficiently he improves his technique. It is necessary to create a stock of Motor skills through the widespread use of various general and special preparatory exercises, taking into account the organic connection between the development of physical qualities and the further improvement of technology.
In the process of studying and improving sports technique, it is necessary to constantly assess the correctness of the Movements fulfillment, to identify errors and correct them in a timely manner, and even better to prevent their occurrence. To analyze the correct performance of exercises, it is important
Motor sensations, as well as control of their movements (elements of technology) in front of the mirror. A good means of control is multiple viewing of film rings, recordings of a VCR, familiarization with indicators of urgent information about the kinematic and dynamic characteristics of movements. This is also necessary to determine the shortcomings of the technique of movements associated with the education of the ability to show the greatest efforts in order to quickly achieve results in running speed, throw distance, jump height, etc. with a different nature of the exercise (with maximum effort, without tension, etc.). This can be helped by speedography, dynamography, chronography, rhythm recording and other measurement methods.
Athletes must constantly improve their technique, achieving even greater economics and rationality of movements, increasing the maximum functionality. Usually, the study and improvement of the technique of movements, its consolidation at a new level occurs in the process of training sessions, in which many other tasks are solved. But in all cases, considerable time should be devoted to technique, remembering that in complex technical types of athletics sports, it is more effective to engage in only technique for several months in order to make a qualitative leap. And vice versa, in cases where the athlete's insufficient physical fitness hinders progress in technical skill, it is more effective to spend months on physical training and, only having risen to a new level, include exercises on technique in a holistic manner.
The repetition of exercises and exercises aimed at improving the technique often depends not so much on coordination difficulties as on the intensity and nature of the movements and actions performed. The number of repetitions of the exercises should be such that the studied movement is performed freely, without undue stress. When a little fatigue appears, you should stop doing these exercises, but you can repeat other exercises, improving the technique against the background of fatigue, for example, overcoming barriers in a 400 m run or overcoming obstacles in a steeplechase.
Frequent, light-duty activities are more effective in improving skills than infrequent, maximum-load activities. In the first case, small and medium efforts should be made. Ultimate effort is recommended after mastering the required coordination of movements. Therefore, you should take into account the specifics of the exercises: in some - correct technique movements are possible under conditions far from limiting (marathon running); and in others - only with efforts close to the limit (start in the sprint).
Sports tactics - the art of fighting the enemy, its main task is the most expedient use of the physical and mental capabilities of the athlete to defeat the opponent, to achieve maximum results for himself.
Tactics are essential in all types of athletics. It plays the greatest role in race walking, middle and long distance running, and the smallest - where competitions take place without direct contact with the enemy (jumping, throwing). Tactical art allows an athlete to more effectively use his sports technique, physical and moral-volitional readiness, his knowledge and experience in the fight against different rivals in different conditions. In general, tactical proficiency should be based on a rich stock of knowledge, skills, and abilities that allow you to accurately carry out the planned plan, and in case of deviations, quickly assess the situation and find the most effective solution.
Tactical training objectives are as follows:
Study of the general provisions of tactics;
Knowledge of the essence and laws of sports, especially in a specialized kind of athletics;
Study of methods, means, forms and types of tactics in their own form;
Knowledge of the tactical experience of the strongest athletes;
Practical use of elements, techniques, tactics options in training sessions, assessments, competitions ("tactical exercises");
Determination of the forces of opponents, knowledge of their tactical, physical, technical and volitional readiness, their ability to conduct a competitive struggle, taking into account the situation and other external conditions.
Based on these tasks, the athlete, together with the coach, develops a plan of tactical actions for the upcoming competition. After the competition, it is necessary to analyze the effectiveness of tactics, draw conclusions for the future.
The main means of teaching tactics is to repeat exercises according to a conceived plan, for example, running with a certain change in speed; starting jumps from a set height; showing the best result in throwing in the first attempt; Using one of the learned options in response to the foreseen situation; change of tactical scheme and much more.
Tactical mastery, as you know, is closely related to the development of physical and volitional qualities, with the improvement of technology. Sometimes, before trying to implement the intended
A tactical combination, it is necessary to improve the athlete's functionality and technical skill.
In the preparation of athletes, theoretical training plays an important role. The tasks of theoretical training include the following questions:
General concepts about the system of physical education and the theory of sports;
Knowledge of the prospects for the development of physical culture and sports in the country and the world;
Knowledge of the theory and practice of athletics;
Knowledge of the issues of psychological preparation of an athlete;
Knowledge of the issues of the athlete's hygienic regime, medical control and self-control;
Knowledge of the issues of injury prevention in a specialized form of athletics.
Particular attention in theoretical training should be paid to the training methodology in the chosen form of athletics. It is important that athletes know the means and methods of developing strength, speed, endurance, agility and flexibility in relation to their specialization; skillfully brought up strong-willed and moral qualities; would be familiar with planning year-round and long-term long-term workouts; understood the role of sports competitions, knew well the rules of participation in them and the peculiarities of direct preparations for them; were able to analyze the training process and competition results; regularly kept a diary of self-control and training, analyzing their sports activities.
Students acquire theoretical knowledge on all these points in lectures, in conversations, in explanations in training sessions. For a more in-depth study of the theory and methodology of sports, athletes are recommended to special literature, followed by its discussion and analysis.
Today, in sports, he achieves high results, who constantly replenishes his knowledge, follows the achievements of science, the advanced sports practice, trains consciously, analyzing the slightest changes in his functional and technical readiness.
The training process - it is not always a smooth and even movement up the stairs to the goal. There are at first glance unexpected ups, and completely unforeseen falls, failures. Sometimes there is a stabilization in the level of sports achievements, and months and years pass before the athlete accumulates strength and knowledge for new successes. Knowledge of sports training theory is very important for an athlete. An athlete who knows what processes occur under the influence of physical exercise gains independence, without which
It’s impossible to achieve great success in sports. Independence in close collaboration with a coach and a doctor is the way to move to the heights of sportsmanship.
Going in for sports, you can improve your health, get good physical development, become stronger, faster, dexterous, enduring. Sport teaches you to the correct regime, hardens the body, but it also affects the development of moral and volitional qualities, the psychological preparedness of an athlete.
Currently on major competitions in difficult conditions of wrestling with exceptionally high competition, where athletes have equal technical and physical readiness, adhere to the same tactics, more often those of them who have a higher level of development of moral, volitional and special mental qualities win. In sports practice, there are many examples when the undisputed leaders of the season, due to psychological breakdowns, did not make it to the finals, and athletes who were not among the favorites, largely due to their extreme volitional mobilization, often achieved victories at the European and World Championships, at the Olympic Games.
A high level of moral, strong-willed and special psychological preparedness presupposes a complex manifestation of a variety of qualities. Insufficient development of even one of them is often the reason for the defeat of highly qualified athletes. So psychological training should take a significant place in the education of an athlete at all stages of his improvement.
The psychological preparation of an athlete can be divided into general psychological preparation and psychological preparation for specific competitions. This division is conditional, since in real life the educational and training process always alternates with competitions and the tasks of general psychological training are solved in conditions of competitive activity.
General psychological preparation, carried out on a daily basis [in the course of training sessions and competitions, is aimed at [the development of such mental qualities in an athlete, which to a greater extent contribute to the successful and lasting mastery of sportsmanship. These include:
Creation of a correct and stable system of motives that induce the athlete to train systematically, observe the bench press and compete;
Creation of clear ideas about your psyche and qualities, Necessary for sports improvement and successful performances;
Formation of character traits and properties of the nervous system, contributing to emotional stability and the transfer of maximum stress;
The development of specific processes necessary for mastering technique and tactics (a sense of rhythm, time, orientation in space, the ability to self-control over various elements of movement, etc.);
The development of the ability to manage oneself, one's feelings and experiences, to be distracted from all extraneous stimuli, to deliberately inhibit unfavorable mental states that arise in the process of training and competitive activity;
Mastering the ability to easily and freely carry out maximum efforts without disturbing coordination and dynamics of movements.
In any kind of athletics, an athlete must be able to fight at different levels of tension, be able to "switch". To do this, you need to learn at a certain moment to completely turn off the struggle, relax, give rest to the nervous system, providing at least a short but complete psychological and physiological rest. At the same time, it is necessary to learn at any time to move from maximum relaxation to maximum mobilization of forces and quickly get involved in the struggle. Immediately before performing at competitions, the athlete must be able to fully concentrate on the exercise and be distracted from constant stimuli, not to succumb to the negative influences of the competitive environment, spectators, judges, etc.
The ability to manage oneself is achieved by systematic participation in various competitions, hard work on oneself, constant use of methods of self-realization. The athlete must be constantly taught to analyze his actions and the actions of his rivals, clearly distinguish between correct and erroneous, and consider possible ways to improve technique and tactics.
Psychological preparation for specific competitions is divided into early, starting about a month before the competition, and immediate - before and during the performance.
Early pre-competitive psychological preparation suggests:
Obtaining information about the conditions of the upcoming competition and the main competitors;
Obtaining diagnostic data on the level of training of an athlete, characteristics of his personality and mental state at the present stage of training;
Determination (together with the athlete) of the goal of the performance, drawing up a program of actions for the upcoming competitions, taking into account the available information;
Development of a detailed program for the conditions of the upcoming competitions;
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Characteristics of sports training
Sports training means a specially organized pedagogical process aimed at achieving high sports results in the chosen sport.
Sports training is organized within the framework of the systemic use of physical exercises, on the one hand, and their combination with rest and other means of restoring the body, which provide a systematic increase in fitness, on the other. Fitness is a measure of the body's adaptation to a specific job, achieved through training. It is expressed in the growth of working capacity, and ultimately in the growth of sports achievements.
The increase in athletic performance in children, adolescents and young men depends on their natural growth and training. Therefore, sports training in childhood affects not only the result, but also the course of natural growth of the body of a young athlete. This impact can be positive, negative or neutral.
Sports training of adolescents and young men can be considered correct only if it causes positive anatomical and physiological changes in the body, has a health-improving effect, promotes all-round physical development and ensures an increase in results in the chosen sport. This can be achieved only if the size of the training loads corresponds to the age characteristics of the trainees, the degree of their preparedness.
Coaching is a form of athlete training. Preparation is a broader concept than training. The training of young athletes should be considered as a long-term pedagogical process aimed at using the entire set of training and extra-training means, methods, forms, conditions (competitions, lifestyle, specialized nutrition, means and methods of recovery, lectures and conversations on ethical and other topics, independent work with literature, demonstration of videos and films, etc.), with the help of which the all-round development of the personality of young athletes and the necessary degree of readiness for sports achievements are ensured. The readiness of athletes to achieve is characterized by the corresponding level of development of physical qualities - strength, speed, endurance, flexibility, dexterity (physical fitness), the degree of mastery of technique and tactics (technical and tactical readiness), the necessary level of development of mental and personal properties (psychological readiness), corresponding level of knowledge (theoretical preparedness).
The main directions of the long-term training process are determined by the goals and objectives. In the process of sports training, a variety of general and specific tasks are solved, based on the goal - to achieve the greatest possible success in sports. Setting goals, objectives and principles of training is necessary in the implementation of training plans. The goal is a requirement that comes from the needs and functions of our state. Technological progress in the field of production does not remove, but increases the requirements for the physical development and physical fitness of students.
Sports training tools
A tool is what is used to solve certain problems. The complex of means of sports training consists of: physical and ideomotor exercises, health-improving forces of nature, hygienic factors.
Exercise is a movement that is used to accomplish specific tasks. Physical exercise is the main and specific means of sports training. To solve the main tasks of the training process - training, education of physical qualities and improvement in the chosen sport - a variety of exercises are used. They are divided into four main groups.
The first group - competitive exercises inherent in this sport. Competitive exercises are a subject of specialization and are performed in accordance with the conditions of the competition. Young athletes begin to use competitive exercises when children and adolescents need to compete for the first time, i.e. at the stage of initial sports specialization (after one to two years of training).
The second group - preparatory special (specific) exercises designed for training and development of physical and volitional qualities. These exercises are selected according to the requirements of the chosen sport. In addition, special exercises should be similar in form and structure of movements to the elements of the chosen sport. These exercises are called specially preparatory exercises. They are divided into leading and developing.
Leading exercises are aimed mainly at mastering the form, technique of movements. Developmental exercises are aimed at developing functional capabilities (speed, strength, agility, flexibility, endurance). Leading exercises are essential for mastering technique and improving the sport. Developmental exercises are designed to develop physical (motor) qualities.
The third group is general developmental physical exercises for all-round physical development (for example, bending, squatting, swinging, exercises with objects, etc.)
The fourth group is exercises from other sports in which the athlete does not specialize. Exercises in this group are used for versatile physical fitness.
The feasibility of practicing any exercise is determined by the benefits that they can bring to increase the functional capabilities of the body. Therefore, the trainees need to know the influence of physical exercises and the physiological "cost" of a particular exercise. Exercises involve various muscle groups in vigorous activity. Due to this, a number of physiological, mental, biochemical and other processes occur in the human body that cause changes in both the motor and vegetative spheres.
A person has more than 600 muscles. However, depending on the physical exercise, the number of their inclusion in the work is different. So, for example, in the process of walking, about 150 muscles work, while running - about 300. The more active muscle work, the more blood it requires. It should be emphasized that muscular work stimulates the activity of all human organs. And the heart is the most important organ, contracting like a powerful pump, continuously drives blood through the vessels.
Every cell, every organ and the human body as a whole are accustomed to a certain metabolic rate, which is largely determined by muscle work.
Speaking about the heart and blood vessels, several figures and facts should be cited. At rest, with beats 70 times per minute, the heart makes about 100 thousand contractions per day, 3 million per month, 36 million per year, from 3 to 4 billion or more throughout life. For one reduction, it throws blood into the vascular system from 50 to 80 ml, and in 70 years it pumps 150 - 180 thousand tons or more of blood. The total length of the vessels in the human body reaches 100 thousand km. If you stretch the capillaries in one line, then they can "wrap" our planet 2.5 times.
Recent studies have found that the heart has "colleagues" in work - peripheral hearts. It turned out that each skeletal muscle in relation to blood circulation is not only a flow-through vascular system and a blood consumer, but also a self-sustaining organ, a powerful pump. On the basis of research, it has been proven that the pumping function of the peripheral "heart" surpasses even the central heart in terms of the effect obtained. Skeletal muscle is considered as a physiological vibrator that simultaneously performs two functions: mechanical work and ensuring its own (blood supply) blood circulation.
The detection of an intramuscular peripheral "heart" makes it possible to take a new approach to the directed training of human muscles to facilitate the activity of the heart. Therefore, targeted funds must be sought for skeletal muscle. These means include exercises on training devices. Sports achievements and physical education in the present and in the future are inconceivable without special complexes of training devices that provide targeted training of intramuscular "hearts".
Additional training means are technical means and simulators necessary for general and special training of an athlete. Simulators equipped with monitoring and control devices are currently a new means, even more specialized, aimed at improving sports training. The use of technical means and simulators contributes to the rapid formation of motor skills, the development of the necessary physical qualities and diversifies the educational and training process.
Ideomotor exercises are repeated mental reproduction of a motor action with a focus on the decisive phases before its actual implementation. Their effect is based on motor functional reactions that occur in a person at the time of the idea of movement.
Repeated mental performance of a physical exercise, its part, element, ligament allows you to quickly master technique and tactics, develop creative initiative, successfully apply technical and tactical techniques in a new situation, tune in to the upcoming performance of a motor action, promotes a more complete manifestation of physical and volitional qualities.
Sports training methods
Method - a way to achieve a set goal, a certain way of ordered activity. Sports training methods are aimed at the formation and improvement of skills and abilities, as well as the education of the physical qualities of athletes. The method gives an answer to the question of how to use the means in the process of a training session.
There are three groups of methods:
methods of teaching technique;
methods of teaching tactics;
methods of performing exercises for the development of physical qualities.
Sports training methods must be selected and determined in accordance with the tasks and conditions of training: time, place, group composition, stage of sports training, the health status of athletes, and other circumstances. In sports training, methods of controlling various aspects of an athlete's readiness, methods of predicting sports results, selection methods, etc. are also used.
A separate method is revealed by many methodological techniques of different nature, which are united by a common goal and a single approach to its solution. Methodological techniques are part of one method or another, elements expressing individual actions of the trainer and students in the process of their mutual activity, complementing and concretizing the method.
Let's consider the essence and features of the main specific methods of sports training.
Methods for using words and providing clarity. With the help of the methods of using the word, theoretical information is communicated, specific tasks are set, the attitude of athletes to the fulfillment of training tasks is formed. These methods are used in the management of activities, analysis and assessment of the results achieved, mistakes made, education of moral, volitional and other personal qualities of athletes.
The main methods of the word that are used to transfer theoretical information on technique, tactics, competition rules and other issues are: lecture, story, description, instructions, explanations, conversation, tasks, analysis, etc. , orders, commands, counting, verbal signaling. To evaluate and stimulate activity, value judgment, assessment, approval, self-management, self-pronunciation, self-orders are used.
Many of the word methods (lecture, self-orders, etc.) when working with students of primary school age are used less than in working with older adolescents, since the ability for analytical abstract thinking in young children is poorly developed. Therefore, it is necessary to explain to them the technique of physical exercises extremely concretely and expressively.
In working with older school age, word methods are used more. This is favored by the increasing role of the second signaling system in adolescents. Adolescents are increasingly showing the ability to operate with abstract concepts, distinguish the essential from the unessential, deeply and fully and analyze the technique of the exercise being studied, etc. In classes with them, you can successfully use lectures, orders, self-orders, etc.
Methods for providing visibility are used to create visual, auditory, motor images, representations in the process of technical, tactical, physical training. These include various forms of natural demonstration: showing the technique of physical exercises (as a whole or by elements, slowly or at a normal pace); "Feeling" the movements with the help of simulators specially designed for this, etc. The methods of visualization also include: demonstration of posters, drawings, diagrams and other visual aids; photo-, film-, video-demonstration recreating the technical and tactical actions of individual athletes or the team as a whole; sound demonstration - recreation of the sound picture of any movement with the help of voice, claps, special technical devices (metronome, tape recorder), as well as sound leaders and devices of urgent sound information about the progress of movements during their improvement; light signal demonstration - light leaders and devices for urgent light information in the study, improvement of movements and control of the speed of running, swimming, etc .; subject landmarks indicating the direction, range of motion, dynamics of applied efforts.
Methods for providing visibility are of particular importance when teaching the technique of movements for young athletes of younger age. Their attention is not stable enough, often has an involuntary character. They are prone to imitation. Therefore, in classes with them, the role of demonstration is essential. To create complete and accurate motor, visual and auditory sensations, it is also necessary to make wider use of object landmarks and limiters, sound and light alarms. These techniques allow children to feel if they are doing the movements correctly.
In classes with young middle-aged athletes, along with subject landmarks, sound and light demonstrations, they use drawings, posters, photo, film, video demonstrations, because adolescents already have a certain amount of knowledge, technical and tactical skills and abilities.
In classes with older boys, when studying and improving the technique of exercises, the demonstration is distinguished by more detail, a faster pace of the exercises and fewer repetitions. Simulators are used to feel the movements.
Most visualization techniques are used in conjunction with word techniques.
Exercise methods.
Sports training methods based on the athlete's motor activity are conventionally divided into two groups:
methods of highly regulated exercise;
methods regarding regulated exercise.
The first group includes: methods of holistic and dismembered exercises, used mainly when learning the technique of movements; uniform, variable, interval, repeated, complex (repeated-progressive, standard-variable, circular, etc.), which are used to improve motor skills, educate volitional and moral qualities.
The second group includes playing, competitive methods.
The practical use of the methods largely depends on the laws of the natural development of the organism, the specialization and fitness of the athlete.
The essence of the holistic exercise method is that the exercise being learned is performed as a whole, i.e. athletes master the exercise technique immediately after demonstration and explanation. This method is used when learning the simplest exercises or when studying complex motional actions that cannot be dismembered.
The method of the dismembered exercise provides for the dismemberment of a complex technical action into relatively independent elements, which are learned in isolation, and only after a certain practice they are combined into a holistic action. This method is used to study, improve, consolidate and correct individual parts of the whole exercise.
The uniform method is characterized by the fact that young athletes perform physical exercise continuously for a relatively long time with constant intensity, trying to maintain a given speed. Constant pace, rhythm, amount of effort, range of motion. Depending on the tasks to be solved, exercises can be performed at low, medium and maximum intensity. The training effect of a uniform method on the body is provided during the period of work. The increase in load is achieved by increasing either the duration or the intensity of the exercise. With an increase in the intensity of the work, its duration, of course, decreases, and vice versa. The uniform method is used at all stages of many years of training for young athletes. However, large amounts of uniform work are unacceptable for younger athletes. When performing exercises of low and medium intensity, aerobic capabilities are developed, with high intensity, special endurance (anaerobic capabilities) is developed. Exercise with high intensity places high demands on the cardiovascular system, as well as the respiratory system of the young athlete. Therefore, it makes no sense to use high-intensity exercise in children and adolescents.
The disadvantages of the method are the quick adaptation of the athlete's body to it, and therefore the training effect decreases.
The variable method is characterized by sequential variation of the load during continuous exercise by means of a directed change in the speed of movement, tempo, duration, rhythm, amplitude of movements, magnitude of efforts, change in technique of movements, etc. An example of this is the change in distance running speed, game pace and hockey techniques during each period. The training effect of the variable method on the body is provided during the period of work. The direction of the impact on the functional properties of the body is realized by changing the mode of operation and the form of movements.
The variable method is used in cyclic and acyclic sports. In cyclic sports, loads are regulated by varying the speed of movement. In acyclic sports (football, wrestling, boxing, etc.), the variable method is implemented by performing exercises that vary both in intensity and in the form of movements.
The speed of movement with a variable method can vary from moderate to competitive from varying the speed to the duration of the exercise, the length of the overcome segments depends on the nature of physiological changes in the body, leading to the development of either aerobic or aerobic-anaerobic capabilities. This method makes increased demands on the activity of the cardiovascular and respiratory systems of the body. Therefore, it is mainly used in training sufficiently prepared young athletes, mainly at the end of the preparatory and competitive periods.
A variation of the variable method is "fartlek" (speed play, running game). This is running for a certain time at different speeds. The length of the distance depends on the age and qualifications of the young athletes. The speed of movement and the duration of its maintenance are not planned in advance. It is advisable to spend fartlek in the forest, park, field. The participants of the run, depending on their state of health, can alternately lead in the group. Some of the accelerations can be replaced by running or jumping exercises. One of the advantages of the variable method is that it eliminates monotony in work. The disadvantage of this method is that all components of the load (speed, acceleration length) in the variable method are planned approximately (according to the state of health).
The repeated method is characterized by repeated performance of the exercise with certain intervals of rest, during which the working capacity is fully restored. The training effect on the body is provided only during the exercise period, as well as as a result of the summation of fatigue from each repetition. The repetitive method is used in cyclic and acyclic sports. The intensity of the load in cyclic exercises is 90 - 100%, and in acyclic exercises - 90% (sometimes 100%) of the maximum capabilities of young athletes. The duration of the exercise can be very different. For example, in running, rowing, swimming, work is used at short, medium and long distances. The speed of movement is planned based on the athlete's personal record for this segment. Exercises are performed in series. As a rule, no more than 2 - 6 series are held in one lesson. The number of repetitions of exercises in each series is small and limited by the ability of athletes to maintain a given intensity. Rest intervals depend on the duration and intensity of the load, but are set in such a way as to ensure a sufficiently complete restoration of working capacity for the next repetition of the exercise. Replay example: 5? 100 m after 5 minutes of rest.
In cyclic exercises, repetitive work on short intervals is aimed at developing speed qualities, on medium and long ones - special (speed) endurance. Movement with high intensity in skating, walking and other exercises on relatively long segments develops a sense of the competitive pace, improves the technique of movement. In this regard, the repetitive method is sometimes called the “repetitive” training method.
In acyclic sports (weightlifting, jumping, throwing), along with the consolidation and improvement of the technique of movements, the repeated method is used to develop strength and speed-strength qualities.
When using the repeated method, young athletes experience significant and sometimes maximum stresses in the organs and systems of the body: cardiovascular, respiratory, muscular, endocrine. Especially great stress is experienced by the adrenal glands, which release hormones into the blood, which ensure the functions of the body during high-speed work in conditions of high-speed duty. This method is applied at all stages of long-term training of young athletes of middle and older age (in training, education of physical qualities).
The disadvantage of the method: with its prolonged use, the energy resources of the athlete's body are depleted and overtraining occurs.
The interval method is superficially like the repetitive method. Both are characterized by repeated repetitions of exercises at regular intervals of rest. But if with the repeated method the nature of the impact of the load on the body is determined by the exercise itself (duration and intensity), then with the interval method the rest intervals also have a training effect. The interval method is widely used in track and field running, rowing, cross-country skiing, swimming, figure skating, sports games, and more.
During repeated execution of the exercise, the intensity of a single load should be such that the heart rate at the end of the work was 160 - 180 beats / min. Because the duration of the load is small, the oxygen consumption during the exercise does not reach its maximum values. In the rest pause, despite a decrease in heart rate, oxygen consumption during the first 30 s. Increases and reaches its maximum. At the same time, favorable conditions are created to increase the stroke volume of the heart. Thus, the training effect occurs not only and not so much at the time of the exercise, but during the rest period. Rest pauses are set so that before the next repetition of the exercise, the heart rate is 120 - 140 beats / min, i.e. each new load was given at the stage of incomplete recovery. Rest can be active or passive, exercises are repeated in series. The series ends if at the end of the standard rest pauses the heart rate does not decrease to 120 - 140 beats / min. The number of repetitions of exercises in this case can be from 10 - 20 to 20 - 30. The interval method promotes the development of the heart muscle, increases the volume of the heart and generally improves the aerobic capacity of the body. The interval method options are based on various combinations of load components (duration, intensity, number of repetitions, etc.). such a variety is associated with the solution of specific problems, age, fitness, health of young athletes, the type and nature of physical exercises. But the essence of the physiological effect in all variants of the interval method remains approximately the same.
The interval training method is very time consuming and must be used with caution. It is usually used in training with qualified young athletes in the middle of the training period.
The disadvantage of the method: monotony in the alternation of the load, which negatively affects the psyche of the athlete. It promotes quick getting into shape, but in a short time, adaptation to this training method occurs.
Game method. It is based on game motor activity, ordered in a certain way in accordance with a figurative or conventional "plot" (concept, game plan), which provides for the achievement of a certain goal in many ways under conditions of constant and largely random changes in the situation.
The play method is not necessarily associated with any conventional game such as ice hockey, badminton, volleyball, etc. It can be used on the material of any physical exercise: running, jumping, throwing, etc. The play method is one of the most important methods in the process of training young athletes. It is used in the training of athletes of various ages and qualifications in all periods of training. This is a method of complex improvement of physical qualities: the development of speed, strength, dexterity, endurance, courage, resourcefulness, determination, initiative, independence, tactical thinking, consolidation and improvement of motor skills and abilities. It is characterized by the mutual conditioning of the behavior of those involved, emotionality, which contributes to the education of moral personality traits: a sense of collectivism, camaraderie, discipline, etc.
Disadvantage of the method: limited possibilities for dosing the load, because the variety of ways to achieve the goal, constant changes in situations, the dynamism of actions do not allow to accurately regulate the load both in direction and in the degree of impact.
The circle method is one of the combined exercise methods. It is based on the consistent implementation of a specially selected set of physical exercises using a number of methods. Young athletes move from one exercise to another, from apparatus to apparatus, from one place of execution to another, moving in a circle, as it were. After completing the last exercise in this series, they again return to the first, thus. closing the circle.
Combinations of different exercise methods are possible when using the circular method. There are several options for circuit training:
by the method of long-term continuous exercise (classes are conducted without interruption and consist of one, two, three rounds; it is used mainly for the development of general and strength endurance);
according to the method of interval exercise (used to improve general, speed and strength endurance, speed-strength qualities, maximum strength, agility);
by the method of repeated exercise (used to develop speed, maximum strength, speed endurance). The circular method allows you to differentially develop not only physical qualities (strength, speed, endurance), but also their complex forms of manifestation (power, speed, speed-power endurance, etc.).
To carry out training using the circular method, a set of exercises is compiled in advance, the locations of the exercise ("station") are determined; in the first lesson, tests for the maximum test (MT) are carried out for each exercise, provided they are performed correctly, a system for increasing the load is established; at the last lesson, it is recommended to check the MT for each exercise and compare the results with the initial ones. The means of circular training can be a wide variety of general developmental and special exercises, usually not technically difficult, cyclical and acyclic. Exercises are selected depending on the tasks of the lesson, the motor capabilities of each young athlete and taking into account the transfer of motor qualities and motor skills.
A complex aimed at all-round physical development includes no more than 10-12 exercises, a complex with a specialized focus - no more than 6-8. exercises can be performed on sports equipment or with sports equipment and devices.
Maximum test (MT) means the maximum motor capabilities of young athletes in any exercise (task). For all young athletes, MT is held in the form of a competition. Its indicators (the maximum number of repetitions of the exercise, the maximum weight of the weights, the minimum or maximum duration of the exercise, etc.) serve as the initial data for choosing an individual load in one or a system of classes.
The individual dosage of the load is determined depending on the method of exercise in the circuit training. Individual dosage of the load within the standard time can be set according to the following formula: MT: 2 * 1,2,3. this means that in each training circle, 50% of the MT load is performed, and the circle is completed 1, 2 or 3 times. In the future, an increase in the load is possible due to a progressive increase in volume from MT: 2 to (MT + 2): 2, (MT + 3): 2, etc., i.e., increasing, for example, the number of repetitions of the exercise by "Station" for 1, 2, 3 or more times.
Strictly individualized loading dosage is a feature of the circular method. As a result, both physically weak and strong young athletes maintain an interest in training. Evaluation of achievements on the maximum test and taking into account the increase in load give a visual representation of the development of working capacity in terms of its quantitative indicators. When applying the circular method, the tasks of the conjugate development of qualities and skills improvement are most effectively solved.
Distinctive features of circuit training:
regulation of work and rest for each "station";
individualization of the training load;
using well-learned exercises;
the sequence of inclusion in the work of various muscle groups.
Disadvantages of the method: with a large number of repetitions, excessive weights, a high pace, fatigue of the nerve centers quickly sets in, the accuracy of the exercises decreases, mistakes in technique are made, which are then gradually fixed.
The competitive method is characterized by the performance of exercises with the greatest intensity while observing the rules of the competition. This is one of the ways to stimulate interest and activate the activity of young athletes with a mindset to win or achieve a high result in any physical exercise. The competitive method is used to develop physical, volitional and moral qualities, improve motor skills and abilities, as well as theoretical abilities. The value of this method lies in the fact that athletes, striving to show their best results, learn to mobilize their strengths and capabilities to fight for victory, acquire tactical skills.
Characteristics of competitive activity in football
In the process of physical education, both general pedagogical methods and specific ones based on active motor activity are used:
Regulated exercise method;
Game method;
Competitive method;
Verbal and sensory methods.
The competitive method is used both in relatively elementary forms (a way of stimulating interest and activating those involved in performing a separate exercise in the classroom), and in an independent form as control and test or official sports competitions. The main feature of the competitive method is the comparison of the strengths of those engaged in an orderly rivalry for superiority or high achievement.
The competitive method is used to solve a variety of pedagogical problems. This is, first of all, the improvement of skills, skills in complicated conditions for the education of physical, moral and volitional qualities. The factor of rivalry in the process of competition creates a special emotional and physiological background, which significantly enhances the effect of physical exercises and contributes to the maximum manifestation of the body's functional capabilities. This method must be applied after special preliminary preparation. sports training football
Non-training factors.
Systematization of training and advanced training of specialists in the field of football, promoting the growth of the social status of coaches.
It is necessary to systematize the training and professional development of football coaches. The coach is the main figure in football.
The success of a sports team is largely due to the coach's leadership style. The breadth of views, the level of knowledge, skills, abilities, authority, love for one's sport and instilling perseverance, the ability to unite a friendly team, understand the psychology of an athlete, decisiveness, exactingness, self-criticism, adherence to principles - this is an incomplete list of qualities that a coach-teacher should have ...
The authority of a coach is inseparable from all his activities, knowledge of the theory and practice of sports, high exactingness, etc. A full-fledged relationship between the coach and the team is built on mutual respect, trust and friendship. Close contact is necessary between the coach and the athletes in all matters concerning the team and its members. However, in the final solution of this or that problem, the coach plays the main role. Good coach always demanding and principled, first of all, towards himself, self-critical of all his work. He must be an innovator, be able to see everything that is advanced in methodology, tactics, technique, so as not to copy, but creatively, to apply them in work.
Choosing a coach is one of the very important issues in creating a friendly, cohesive sports team. When solving this issue, the organizational skills of the trainer play an important role. A person who does not possess them, even if he is a great expert in his field, will not be able to become a coach.
It is especially important that the coach, along with his special knowledge and abilities, was well erudite in the issues of personality psychology and sports activity, would have not only theoretical knowledge in this area, which is important for his profession, but also be able to delve into the psychology of the athletes he supervises, the entire sports team. ... The degree of effectiveness of the coach's leadership depends on the ability to assess the peculiarities of the mental states of each athlete during his interaction with a partner and an opponent, the ability to promptly and correctly eliminate the causes leading to failures or conflicts.
The success of the collective activity of a sports team largely depends both on the nature of the existing relationship between the coach and the team members, and on the style and form of his leadership. A necessary condition for the effectiveness of sports activities, high cohesion of the team is a democratic type of management and organization on the part of the coach. Authoritarian management of the team, when the issues of choosing the strategy and tactics of team actions, organizational and methodological issues are solved by the coach without taking into account the opinion of the team, not only does not ensure the cohesion of the team, but also leads to a deterioration in sports performance.
Restraint in the external manifestation of one's own emotional states and experiences of an asthenic nature is of great importance in the work of a trainer. During a competition, an athlete is especially susceptible to all external influences, and the appearance of a dejected coach can cause completely undesirable reactions from team members, competition participants, etc.
To all their appearance, through the forms of communication with athletes, the coach must maintain their confidence in their abilities and the will to win. This important requirement presupposes that the coach has the ability to manage his own emotional states in order to provide the proper psychological impact on the sports team.
A large reserve for strengthening the coaching corps is to attract professional football players who played for the clubs to work. But for this you need to create the necessary conditions. It is also necessary to develop a set of measures to return to the field of football highly qualified specialists, who had previously gone to other branches of activity for various reasons.
It is necessary to improve the quality of the seminars on improving the qualifications of football coaches in the regions, to more regularly provide coaching staff with appropriate methodological developments.
For football educators working with children, as well as for successful coaches of amateur clubs and teams, special RFU scholarships and awards should be established. The best of them (along with other forms of encouragement) should be sent to internships in leading domestic and foreign football schools and clubs, as well as to special additional training courses (with the issuance of an appropriate license that allows them to engage in coaching at a higher level of the football complex).
Create a clear system of payment of compensation or bonuses for all participants in the selection and training of football players for professional football clubs and various national teams (including their first coaches).
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