Municipal autonomous institution

additional education specialized

children and youth sports school on football "Victoria"

pos. State farm, municipality Slavyanskiy district.

Methodical development

Modern theory and methodology of football training

Approved at the meeting

pedagogical council of SDYUSSH "Victoria"

protocol No. 10

Compiled by: football coach-educator

Mishchenko Ivan Borisovich

pos. Sovkhozny, Slavyansky district

2016 year

1.Introduction page 3

2. Substantiation of the problem of improving the physical fitness of young athletes p. 4

2.1 Physical training of football players as the basis for achievement athletic performance page 4

3.Sports and technical training of young footballers p. 10

4. Taking into account the age characteristics of athletes in the construction of educational training process page 16

5. Determination of the level of physical and technical readiness of football players p. 20

6. Conclusion page 22

7. Literature p.23

1. Introduction

The relevance of this topic lies in the fact that modern research in the field of youth sportscharacterized by the concentration of scientists' attention on the problems of improving the content of the main sections of the program and methodological documents.Therefore, the improvement of the training process control system on the basis of objectification of knowledge about the structure of sports activity and the fitness of athletes, taking into account the general laws of the formation of sportsmanship in the chosen sport, is one of the promising directions of improving the entire system of sports training.

Sports training in football is built as a year-round process with certain time intervals, during which certain main tasks of the educational and training process are solved. As a rule, the structure of sports training has large stages, which, in turn, for ease of management of the educational and training process, are divided into smaller structural components (stages, periods, cycles), which directly solve the problems of the formation of sportsmanship of a football player, education of physical qualities and abilities, preparation and participation in competitions.

Achievements of sports results of young footballers will significantly depend on the effectiveness of building the educational and training process at the initial stage of sports training.

In connection with the above, it seems necessary to research and develop ways to improve the educational and training process of young football players, which served me in choosing the topic of work: “Theoretical methodological foundations sports training of young football players at the stage of initial training ”.

Purpose of the study:to study the theoretical provisions of the educational and training process of young football players.

Object of study:educational and training process of young football players.

Subject of study:technical and physical fitness of young football players.

In the course of my research, the following were set tasks:

Study and analyze the scientific and methodological literature on this issue.
Reveal the methodological features of training young footballers.
To present a diagnostic toolkit for assessing the technical and physical fitness of young football players.

For solutions research tasks various methods:

Study and analysis of literary sources;

Analysis and generalization of best practices and pedagogical work in SDYUSSH,

Observations, conversations with colleagues, children, parents.

2. Substantiation of the problem of improving the physical fitness of young athletes

2.1 Physical training of football players as the basis for achieving sports results

Physical training is a pedagogical process aimed at developing physical qualities and developing functional capabilities, creating favorable conditions for improving all aspects of training. Physical training is the most important section in the educational and training process. Physical training is a process of upbringing physical abilities, inextricably linked with an increase in the general level of the body's functional capabilities, versatile physical development. Physical training is the foundation for the development of this sport. It promotes the rapid mastery of skills and abilities and their firm consolidation.

Physical fitness is divided intogeneral and special.General physical training includes the development of all physical qualities of students. When conducting general physical training classes with football players, it is necessary to observe the following methodological requirements: the selection of exercises should be carried out taking into account the coverage of all muscle groups, the volume of load in each lesson and series should be increased gradually, taking into account the preparedness of the trainees.

General developmental exercises and exercises from various sports are used as the main means, which have a general effect on the body of the practitioner. At the same time, the development and strengthening of the musculo-ligamentous apparatus, the improvement of functions internal organs and systems, improved coordination of movements and a general increase in the level of development of motor qualities. Most of the exercises that are acceptable in order to improve general physical fitness have a comprehensive effect on the body, but at the same time, each of them is mainly aimed at the development of one or another quality.

Special physical training provides for the development of physical qualities necessary for a particular sport. Special physical training is characterized by the level of development of physical abilities, the capabilities of organs and functional systems, which directly determine the achievements in the chosen sport. The main means of special physical training are competitive exercises and special exercises... With the help of special exercises, mainly aimed at developing certain physical qualities, one can simultaneously improve the implementation of certain techniques. For this, special exercises are usually used, which are similar in nature and structure to one or another technique or its individual elements. Special physical training is based on the general, sufficiently high physical fitness of the trainees and presupposes the development of such qualities, special for a football player, as strength, speed, endurance, dexterity, flexibility.

The main role in the general and special physical fitness of a football player is played by strength, speed, endurance, agility, flexibility. It is these physical qualities that reflect the level of a football player's motor abilities.

In football, qualities such as speed, dexterity, flexibility, are manifested in a close relationship. Of course, it is possible and necessary to use exercises in training that contribute to the development of a certain quality. However, we must not forget that the specificity of the game of football is such that it is often necessary to manifest these qualities in aggregate.

Building strength. Modern football makes high demands on the player's strength abilities, which largely determines the speed of performing various techniques, the speed of movement and is of great importance for the manifestation of agility and endurance. V play activities this is physical quality manifests itself in combination with the speed of movement within the framework of a certain motor skill corresponding to the correct technique of playing football.

By the nature and conditions of the manifestation of muscle strength, it is customary to distinguish between the actual strength (in static modes and slow movements) abilities. Speed-strength abilities play a leading role in football.

According to scientific research, in football more than 70% of movements are speed-power in nature... However, when moving in a protective stance, taking the ball and other hard, so to speak, actions, significant static forces are required. Therefore, the strength training of the player must be versatile and develop muscle strength in various modes.

To develop explosive strength in practice, training is increasingly using following exercises in dynamic high-speed modes: pushing, throwing heavy stuffed balls with feet at a distance; pulling, displacing or pushing partners out of the space indicated on the site; pulling balls out of the hands of opponents.

To develop dynamic strength, small weights (20% of the lifted weight) are used, which do not lead to a significant violation of the structure of movements characteristic of football. It should be borne in mind that excessive enthusiasm for strength exercises negatively affects coordination abilities, that strength training only up to a certain level and with a certain orientation affects the development of speed. In addition, strength exercises have a positive effect on the development of this quality when they are used in the same movement in which you need to show the highest speed.

When planning strength training individually, it should be borne in mind that the nature of motor activity among players of different roles also determines the level of strength abilities development. When moving, for example, with defenders greatest value has the strength of the muscles of the plantar flexors of the foot, in the attackers - the relative strength of the muscles - extensors, but in the center - explosive dynamic strength. This is the basis for a differentiated approach when improving the strength abilities of basketball players of different playing roles. For qualified football players, strength should be developed through strength training with an emphasis on speed and agility. Strength exercises should be combined with exercises aimed at increasing joint mobility and relaxation. The main methods of training and improving strength: repeated lifting of unsaturated weight "to failure".

Education of quickness (speed abilities) as a physical quality, they understand the ability of a football player to perform movements in a minimum period of time. It is customary to highlightelementary and complex forms of manifestation of speed... The elementary forms include: the time of a simple and complex reaction, the time of a single movement and the frequency of movements.

To educate complex reactions, exercises can be used in which it is necessary to react to a moving object (ball, partner) that appears suddenly, changes the speed of movement, and various changes in game situations.

A high frequency of movements is mastered when performing short-term exercises (10-20 s) at a maximum pace in such a way that by the end of the execution, with the appearance of fatigue, the speed does not decrease.

The speed of the starting acceleration and distance speed are the foundation of speed in football, since other aspects of this physical quality appear against their background, for example, the speed of passing, dribbling and dribbling, the execution of offensive elements. It is possible to achieve an increase in the speed of movement not only by influencing the speed abilities of the player, but also by bringing up strength abilities, improving the technique of movements.

The main means of fostering speed in football are speed exercises performed at maximum or near-maximum speed. Here are a number of methodological techniques that contribute to the development of this quality:

performing exercises in lightweight conditions (running on an incline, using the traction force of the suspensions);
alternation of exercises in difficult and normal conditions, variation of weights;
running after the leader (partner), running with acceleration;
introduction of time limits for the exercise, the spatial conditions for its implementation.

Building enduranceone of the most important qualities of young footballers. For modern football characterized by very high competitive and training loads, the pace of the game, the execution of techniques at high speed with the resistance of the enemy, the use of active systems of defense and attack. A long competitive period, high tension of tournament and individual matches require a high level of endurance development, i.e. the ability to withstand the resulting competitive loads fatigue. That is why it is necessary to develop the endurance of football players.

However, long-term uniform work is monotonous and football players do not always do it willingly. The preferred form of training is fartlek - running at different speeds at a large volume in the forest or on rough terrain. Improvement of general endurance is carried out using uniform, continuous, repetitive and alternating methods.

A feature of the manifestation of the functional abilities of football players in the game is the alternation of aerobic and anaerobic processes. At the moment of high physical activity, anaerobic processes are activated, oxygen debt accumulates. The power of aerobic processes determines the speed of recovery and elimination of oxygen debt. Therefore, a high level of general endurance serves as a solid foundation for special endurance. At stages special training and the pre-competition ratio of means and methods of endurance development changes - the proportion of special ones increases.

Including in training exercises for the development of endurance, it is necessary to provide that the training and competitive influences correspond to the functional capabilities and the level of preparedness of the player. The intensification of loads is possible only with the widespread use of funds that stimulate the recovery processes in the athlete's body.

This is, first of all,rational structure of classes... Here are of great importance:

the right combination of stress and rest;
variability of means and methods of training;
carrying out active rest on the day following the day of classes with the maximum load;
performing exercises in pauses between main exercises for active rest and relaxation;
passive rest in a state of complete relaxation;
use of music and rhythm leader; conducting trainings in a variety of conditions (at a stadium, in a forest, in a park, on the banks of a river, etc.);
providing good living conditions and eliminating negative factors;
security rational nutrition and fortification, massage, hydrotherapy, physiotherapy.

Under the education of agilityit is customary to understand the ability to master complexly coordinated movements, as well as quickly and accurately solve complex motor tasks and rebuild motor activity in accordance with the changing situation.

However, taking into account the specifics of the manifestation of agility in football, it is advisable to select such exercises, which in their content and character would be close to the specifics of the game. So, for the development of dexterity in movement, specialized exercises and games with combinations characteristic of football are widely used: reaction speed - starting acceleration - distance speed - simultaneous execution of techniques with the ball and solving tactical problems. When performing exercises, various methodological techniques are widely used - changing the conditions of the start, spatial boundaries, methods of performing exercises, complicating them with additional movements, the resistance of the opponent, the introduction of the factor of surprise, which stimulates the manifestation of coordination of movements.

To develop dexterity in rapidly changing game situations, exercises such as overcoming an obstacle course, performed in fast pace one by one, for example: acrobatic jump- somersault over an obstacle, after a short run-up jump "into the window", then, pushing off from the spring bridge, jump onto the rope, climb along it to a certain mark and jump off to the accuracy of landing; finish the exercise with a jerk to the finish line; - start lying on your back with medicine ball in the hands - run 4-5 m, jump over the barrier, then climb over the gymnastic log, dash 6-8 m and jump onto the gymnastic wall straight away, climb on it, touch the wall with your hand; the exercise ends with a jump and a final dash to the finish line.

Such exercises are carried out in the form of competitions between two teams, recording the time spent by the teams to overcome obstacles. It must be borne in mind that they require not only physical effort, but also significant nervous tension. Therefore, it is inappropriate to include many such exercises in one lesson; they should be introduced into a training lesson at the beginning of the main part.

The main methods of using these exercises are alternating, playful and competitive.

Flexibilityreflects the morphofunctional properties of the musculoskeletal system, which determine the degree of mobility of its links. The ability of a football player to perform movements with a large amplitude to some extent determines the ease and freedom of performing techniques, their speed and accuracy. The measure of the degree of development of flexibility is the maximum range of motion. The range of motion depends on joint mobility, elasticity of muscles, ligaments and tendons, muscle strength, and the state of the central nervous system.

The main task of developing a football player's flexibility is to improve this quality in relation to the requirements of football. First of all, attention should be paid to increasing mobility in the ankle and knee joints.

High-class footballers, as a rule, master the art of relaxation, perform techniques easily and freely, including in active work only the muscles necessary to ensure rational movements, optimally relaxing the rest.

To master the ability to relax, exercises are used, during which the weight of individual parts of the body is used, which are in a higher position in relation to the site, more complex exercises, the implementation of which is associated with a shift in the center of gravity of the body.

The ability to relax the main muscle groups that provide game action is developed in football players using the following exercises:

shaking the feet at different starting positions of the legs;
swinging freely lowered arms with turns of the body to the right and left;
jumping in place or a relaxed mincing run with freely lowered arms;
shifting the weight of the body alternately from one leg to the other, quickly bending the knee of the free leg, without lifting the toe off the floor;
raising and lowering the thigh with both hands (the lower leg and foot are relaxed);
jumping in place on one leg with free swinging of a relaxed leg;
relaxed swaying of the body in an inclination forward, arms are freely lowered.

To improve the ability to relax, psycho-regulatory training is successfully used [9; 2].

It follows that, while carrying out the process of physical training, it is necessary to take into account the specifics of football.

3.Sports and technical training of young footballers

The technical training of an athlete is understood as the degree of mastering by the athlete of the system of movements (technique of the sport), corresponding to the peculiarities of this sports discipline and aimed at achieving high sports results.

Basic task of technical trainingan athlete is teaching him the basics of the technique of competitive activity or exercises that serve as training means, as well as improving the forms of sports technique chosen for the subject of the competition.

The process of technical training is carried out throughout the athlete's long-term training. In this connection, the long-term process of technical training of an athlete is divided into several stages.

So, Yu. F. Kuramshin distinguishes 3 stages of long-term technical training of an athlete: the stage of basic technical training; the stage of in-depth technical improvement and the achievement of the highest sports technical excellence; the stage of maintaining sports and technical skill.

Each stage includes stages consisting of annual cycles. For example, the first stage usually consists of 4-6 annual cycles, the second - 6-8, the third - 4-6. Therefore, the structure, specific content and methodology of an athlete's technical training at each stage, as a rule, are subject to the periodization of the annual training cycle. Most often this is most pronounced in the training of highly qualified athletes. From this it follows that the process of mastering and improving the technique of movements within the framework of the annual training cycle among qualified athletes largely depends on the patterns of acquisition, preservation and further development sports uniform... In this regard, in the annual cycle, he distinguishes 3 stages of technical training:

1) search, aimed at the formation of a new technique of competitive actions (or its updated version), improvement of the prerequisites for its practical development, learning (or retraining) of individual movements that are part of competitive actions;

2) the stage of stabilization, aimed at in-depth development and consolidation of integral skills of competitive actions;

3) adaptive improvement (adaptive), aimed at improving the formed skills, increasing the range of their appropriate variability (variability), stability (stability), reliability in relation to the conditions of the main competitions.

Thus, the main task of technical training is the formation of such skills for performing competitive actions that would allow an athlete to use his capabilities with the greatest efficiency in competitions. In other words the main objective technical training of an athlete - the formation of his technical readiness. In this regard, we will give a definition to this type of athlete's readiness and reveal its content.

So, Kuramshin Yu.F., under the technical readiness of an athlete understands his ability to fulfill the technique of mastered motor actions.

In domestic and foreign publications, specialists in biomechanics, theory and methods of physical education and sports (S.V. Yananis, B.A.Ashmarin, V.L. as a way to fulfill a motional action, with the help of which a motional task is solved rationally (expediently and economically) and effectively. This understanding differs from the traditional views on "technique", which identify it with an ideal (exemplary or reference) model of a motor action, and do not correlate it with a motor task. It is the task facing the student (athlete), which has a strictly defined goal, that forces him to choose the one and not another way of performing the action, which should provide the most economical and effective solution of this task in accordance with the previously set goal.

Distinguish between the basis of the technique of movements, its defining link and details. The basis of the technique is a combination of those links and features of the dynamic, kinematic and rhythmic structure of movement, which, of course, are necessary for solving a motor task in a certain way (the necessary sequence in the manifestation muscle strength; the necessary composition of movements coordinated in space and time, etc.). The loss or violation of at least one element or ratio in a given set makes it impossible to solve the motor problem itself.

The determining link of the technique is the most important, decisive part of this method of performing a motional task. For example, for high jumps with a running start, the main link of the technique will be take-off, combined with a fast and high swing of the leg; for throwing - the final effort; for lifting with an extension on gymnastic apparatus - timely and rapid extension in the hip joints, followed by braking. The fulfillment of the main link in sports movements usually occurs in a relatively short period of time and requires large muscular efforts.

Technique details are secondary features of the movement that do not violate its main mechanism. The details of the technique can be different for different athletes and in most cases depend on their individual morphological and functional features(for example, the swing motion is strong or small bent leg when jumping in high). The correct use of individual characteristics characterizes the individual technique, which for a given person (subject to all general rules rational technique) is the most perfect (increased bending of the legs in the last strides of the run in some leading runners, a peculiar ratio of phases in a triple jump, etc.).

The criteria of "technique" (technical skill) are most often called: the volume of technology, versatility of technology, the rationality and efficiency of technology, as well as the mastery of technology.

The scope of the technique is determined by the totality of techniques that the student possesses. In practical work, the teacher should, if possible, teach his students the entire technical arsenal of this sport. You should strive to implement this arsenal not only in training, but also in competitions. The increase in the competitive volume of technique is achieved through the constant learning of new techniques and the improvement of those already mastered in various situations. As follows from the above, the techniques that the student owns can be mastered at the level motor skills or motor skills. Probably, their possession at the skill level is the main prerequisite for using them not only in a calm environment (in the lesson, in training), but also in a stressful situation (in competition).

The versatility (variability) of the technique is determined by the athlete's ability to operatively correct motor actions, depending on the conditions of competitive wrestling. The technique is versatile if the student masters techniques from different groups technical elements, performs them in different ways and options in different conditions of training and competition.

The effectiveness of technology is the degree to which the technology of a particular person corresponds to the selected criterion of optimality. Such criteria can be: a biomechanical standard or a model, which are determined using modern technology and computers; standard technique, reflecting the most rational way of performing an action by leading athletes for a given time; sports performance. In other words, the effectiveness of sports technique is determined by its compliance with the tasks being solved and high final results, compliance with the level of physical, technical, mental fitness.

Rational technique means the best technique for most people in a certain age or skill group. For example, the most rational way of skiing is now recognized as “ skating", Rational methods of high jumps among schoolchildren are" scissors "or" crossover ", in the long run -" bending legs ". Jumping the ball is the most rational way to attack the hoop in basketball from mid to long range.

The mastery of the technique is understood as the stability of the implementation of techniques in standard conditions (in the lesson, training) and their stability in difficult conditions (different weather conditions, slightly different inventory and equipment, competition conditions). Modern training and especially competitive activity are characterized by a large number of confounding factors. These include active opposition from opponents, progressive fatigue, unusual style of refereeing, unusual place of competition, equipment, unfriendly behavior of fans, etc. The ability of an athlete to perform effective techniques and actions in difficult conditions is the main indicator of stability and largely determines the level of technical readiness in general.

Thus, quantitatively the mastery of the technique can be assessed by the indicators of the decrease in the effectiveness of the technique (for example, the accuracy of shots on goal, throwing the ball into the ring) in complicated conditions compared to usual ones. The mastery of the technique can also be assessed by its indicators that the athlete demonstrates, for example, at the beginning of the distance (running, swimming, skiing, skating, etc.) and at the end of the distance. If he shows equally rational (exemplary) technique at the start and at the finish of the distance, then this indicates its high degree of mastery.

In addition, V.N. Platonov adds to the criteria of technical readiness the economy of technique and the minimum tactical information content of the technique for the opponent.

The efficiency of technology is characterized by the rational use of energy when performing techniques and actions, the rational use of time and space. All other things being equal, the best variant of motor actions is the one that is accompanied by minimal energy consumption, the least stress of the athlete's mental capabilities. The use of such variants of technique allows to significantly increase the effectiveness of training and competitive activities.

The minimum tactical information content of a technique for an opponent is an important indicator of performance in sports games and martial arts. The only technique that can be perfect here is that it allows you to mask tactical intentions and act unexpectedly. Therefore, a high level of technical readiness presupposes the presence of an athlete's ability to perform such movements, which, on the one hand, are sufficiently effective to achieve the goal, and on the other, do not have clearly expressed informative details that unmask the athlete's tactical intention.

The analysis made allows a deeper understanding of the common features and differences between the concepts of "skill" and "technique". First of all, it should be said that these concepts have much more in common than differences. In particular, a person who has a “correct” skill, for example, playing volleyball, is distinguished by high (optimal) speed of techniques, stability of their implementation in relatively standard and variable conditions of training and competition, reliability and efficiency of the actions performed. The same can be said about the student who has mastered the perfect technique of the game. It is characterized by high efficiency, rationality (feasibility and cost-effectiveness) and stability of performing techniques in various conditions of training and competition. The differences lie in the fact that, firstly, techniques of different volume and variety, in particular, the mentioned volleyball game, can be at the level of skill or skill in a person, Secondly, the skills of the game acquired by this or that student are far from can always be considered as technically correct (rational) ways of performing game techniques.

Thus, in the initial stages years of preparation, in competitions of athletes of relatively low qualifications, the level of technical skill and sports result in general is determined by the perfection of basic movements and actions. This determines, in the process of improving sports and technical training, so that the athlete's technique meets the following requirements: efficiency, stability, variability, efficiency, minimal tactical awareness for the opponent.

General provisions of sports training of young football players at the stage of initial training:

Generalized tasks in the process of long-term training of young footballers are:

Strengthening health, promoting correct physical development and versatile physical fitness.
Development of speed, agility, flexibility, speed and power qualities.
Teaching the basics of technique and tactics of the game.
Accustoming to playing conditions.
Instilling in students a strong interest in football.

In the process of teaching students, prerequisites are created for successfully mastering a wide range of technical actions, achieving a high level of special physical fitness at the subsequent stages of the long-term training process.

Table 1. The structure of the main techniques for the first and second year of study

Teaching the game technique should be viewed as a long-term process that is divided by years of study (moreover, each year repeats the program cyclically, but at a qualitatively higher level), and therefore planning should take a special place in it.

The process of teaching football equipment can be conditionally divided into two stages, which predetermine the future technical equipment. The first stage is the first, second, third years of study, when, with the help of appropriate exercises, you master a variety of simple and complex technical elements, football techniques and master a wide arsenal of motor skills.

The initial stage of training is characterized by the use of a large number of single-purpose exercises that are performed in simple terms, on the spot or at low speed, no shortage of time, with a rolling ball, no resistance, etc., which will help build strong skills in stable conditions.

The second stage of training is the fourth, fifth, sixth years, characterized by in-depth training in technique with the use of special means, which, taking into account the specifics of football, should be as close as possible to the real conditions of the game. The exercises used in training are characterized by a large number of connections, ligaments, resistances, a rapid change in conditions and movements, which pursue the stabilization of technique in conditions close to competitive ones. There is an opinion that the methodology used in practice is not effective enough, which does not allow students sports schools rationally apply techniques, including in combination with each other.

4. Taking into account the age characteristics of athletes in the construction of the educational and training process

With the effective construction of educational and training work, it is necessary to take into account the age characteristics of athletes. Consider the age characteristics of young athletes that affect their athletic performance.

Younger schoolchildren are 7-10 years old. Initial sports training for boys and girls at this age should begin with systematic organized football lessons in mainstream schools and after classes in sports sections. This age is the most favorable for the development of motor abilities and dexterity. A variety of training during this period is achieved with the help of simple physical exercises of a certain orientation, during which the physical activity of students of this age category should be guided. The main forms of training in football lessons should be sports and outdoor games according to simplified rules (with small teams, on small grounds, halls), competitions, relay races, physical exercises a certain orientation with elements of gymnastics, acrobatics, athletics, and the ball should be the connecting link in all these forms. Of the 45 minutes of classes, 80% of the time students have to deal with the ball, 20% - exercises of a different nature. The main tasks in these lessons:

Formation of an active attitude to physical education and sports.
Comprehensive general and special physical training with the obligatory use of balls.
Mastering the skills of a collective game (football).
Acquaintance with the basics of football technique.
Monitoring the fulfillment of school duties.

7-10 years old sports training consists of education and training as a single pedagogical process... Education is the initial stage of mastering by students in grades 1-4 of a certain system of knowledge, skills and abilities. Due to physiological characteristics, this age does not have distinct musculo-motor sensations, therefore, at the first stage of training, the main methods are: a story, the simplest explanation (instruction), a demonstration of a technique or any action. First, there is a demonstration of correct and precise implementation, and then explanations and indications of the main points of the action. Next, you need to let the students try the action, and only then follows the demonstration of a natural show at a slow pace and selection key points so that the guys have an idea of this technique or action. After that, they make the first attempts at a holistic execution by repeated repetition and, if there is positive result, this ends the first stage of training.

The average teenage group is 11-14 years old. Physical and sports training at this age, when the athlete's body develops evenly and stably and is already able to withstand certain loads, you can begin to in-depth learning the technique and mastering the game of football.

Taking into account the physiological characteristics of children in grades 5-8, coordination improves, they can gradually master both simple and complex movements. When mastering techniques in combination with dribbling, tracing, etc. from the point of view of psychology, at the age of 11-14, observation, attention and motor memory develop well. Students gradually begin to think logically and when teaching it is advisable to use the programmed teaching methodology in football lessons, which is based on the principle of dividing the studied material into stages (steps). Programmed movement learning provides a way of learning that minimizes the undesirable consequences of a random selection of exercises leading to the ultimate goal of developing a stabilized skill.

With such training, it is necessary to highlight the following basic provisions:

a) availability of a training program;

b) dividing training into stages (steps);

c) operational control over the changes caused by training, depending on the individual characteristics of the trainees.

Training will be most effective if each subsequent element of the technique is tested after complete, error-free execution of the previous actions (the principle of linearity).
It is not always possible to carry out programming training in complex forms of movements or techniques in combination with other actions. Not every exercise can be divided into simple elements that will not change the logical inner content of the exercise.

3. The most acceptable way of programmed teaching is combined, which takes into account the element of adaptation of the student to the material being studied. The process of mastering the technique follows a linear program until the student makes a mistake. The cause of the error is explained, and the further implementation of the techniques is corrected taking into account the individual capabilities of the students (learning ability). The technique of playing football and the game itself, as well as the learning process at the age of 11-14 and the achievement of success in learning, evoke positive emotions in students (boys and girls).

Football is an emotional game, therefore, the structure of the lesson, the selection of exercises during training should have an emotional color, in which technical techniques are quickly mastered and more firmly fixed, allowing to master the game itself.

In this age group, I especially wanted to draw attention to 13-14-year-old students (grades 8-9), who undergo significant changes, typical for the manifestation of the transition period: physical growth disrupts the harmonious development of organs, behavior becomes unbalanced, and a tendency to critical judgments appears. in relation to adults. This period requires special attention and great patience in educational work.

In football lessons in these classes, it is necessary to pay more attention to the general development of body functions. The intensity of the classes is medium. The categorical condition is to avoid overloading. Development of such necessary qualities, as speed and coordination, especially favorably affect the development of boys and girls. At the age of 13-14, with systematic lessons, the technique of football is especially well mastered.

The main tasks of preparation: grades 7-8:

1. Laying the foundations of the body's special working capacity with a focus on coordination and speed data. Pay due attention to the development of dynamic strength.

2. Teaching the technique and tactics of the game (actions with both the right and the left foot), attacking and defensive combinations in small groups (2, 3, 4) in the conditions of school halls and playgrounds of reduced size.

Mastering simple special knowledge as a prerequisite for flexible tactical thinking and behavior during the game, a creative approach to it.
Formation of personality by influencing the moral and volitional qualities of the trainees, which must be shown in a collective game.

Senior schoolchildren 15-17 years old. At the age of 15 - 17, the development of a growing organism and the formation of a personality is completed. The nervous system stabilizes in this age period, its regulatory capabilities increase significantly. Students in these classes become physically stronger, behave more evenly. Their level of practical football knowledge grows on the basis of consistently deepening physical, technical and tactical training. In high school, where the workload is gradually increasing, due attention in football lessons is paid to the development of game actions, taking into account the functions in the team. In the classroom, endurance is intensively developed thanks to special exercises without a ball, as well as playing exercises with a ball. The level and quality of the game is improved due to the acquired skills and increased efficiency.

The main tasks that need to be solved in football lessons:

Development of students' motor abilities. The main attention is paid to the development of special motor abilities in relation to football.
In-depth training in techniques adapted to the game in attack and defense, learning group combinations.

Learning in game exercises individual actions during attack and defense.

Strict control over the health of students when planning and conducting classes with increased stress.

Formation of the social and moral character of students, a creative attitude to learning and sports.

5. Determination of the level of physical and technical readiness of football players

The level of physical and technical fitness of football players can be determined by the following tests listed below:

Test No. 1. Running 30 meters from a high start. Used to determine speed qualities.

At the command "Start!" participants come to the start line and occupy starting position... At the command "Attention!" lean forward and at the command "March!" run to the finish line along their path. Time is determined with an accuracy of 0.1 sec. The attempt is not valid if there was a false start.

Test No. 2. Adaptation to physical activity(Morozova).

The proposed exercise is set in the form of running with the maximum possible intensity along the perimeter of a square with a side of 15 m.Starting off, the footballer makes a 15 m spurt, changes direction by 90 ° and continues to move, snaking around four racks standing at a distance of 3 m from each other. Then it changes direction again by 90 °, a dash is made by 15 m; the distance ends by overcoming two 40 cm high barriers, standing 5 m apart. The footballer finishes at the same point where he starts. The running time is recorded using a stopwatch, the athlete is given a 15-second rest - walking in the area of the start line, after which another attempt follows. In total, the athlete makes 5 attempts. The endurance of football players is assessed by the total running time in five attempts and by the recovery time of the heart rate up to 120 beats / min. after the fifth attempt.

Test number 3. Stroke the racks.

A footballer with the ball covers a distance of 30 m as quickly as possible, while circling 6 racks located in a straight line two meters apart. The closest post was installed 10 m from the start. The time of each of the three tasks is recorded with an accuracy of 0.01 s per millisecond, using the starting and finishing platforms. The attempt is not valid if at least one post has not been circled. After outlining the last stance, the ball is passed in the direction in which the subject remained relative to the last stance.

Test No. 4. Passing for accuracy.

For the control exercise, two wooden boards are used, on which a gate 2 m long and 0.4 m high is drawn. These targets were located in relation to each other at an angle of 90 °. Straight lines are drawn at a distance of 5 m from each gate. Their purpose is that, during testing, it is usually not recommended to execute shots from a distance of less than 5 m.Depending on the qualifications of the players, the coach can determine the optimal distance (usually it is 15% of the maximum distance when kicking the ball with maximum force) ... The condition for performing the test is for the subject to hit the ball without crossing a given line, first into one goal, then into another, again into the first goal, then into the second, and so on for one minute. In cases where a football player does not hit the backboard, and the ball flies far to the side, the stopwatch would stop. The criterion for technical readiness is the number of precise strikes performed by the test subject in one minute.

6. Conclusion. Art sports training

The analysis of scientific and methodological literature testifies to the clear role of the physical fitness of young athletes in achieving high sports results in accordance with the modern methodological requirements of training young athletes.

By revealing positive sides coaching, I draw your attention to the fact that improving physical qualities when playing football is a difficult and far from solved problem.

Analysis curricula for training activities allows us to conclude that the existing in practice approach to the improvement of technical and physical fitness contributes to the proper extent to the increase in the effectiveness of this type of preparedness of young football players.

And, nevertheless, it is necessary to constantly search for ways and methods, the implementation of which in the process of physical training, will contribute to the effective development of the basic physical qualities of young football players.

In basic research recent years Among the priority directions of further development of the problem of increasing the effectiveness of tactical training of young football players, the need to build a training based on taking into account the age patterns of competitive and training volumes of versatility of technique and tactics of the game is highlighted.

7.List of literature

Andreev, S.N. Mini-football at school / S.N. Andreev, E.G. Aliev. - M .: Soviet sport, 2006, 224 p.
Bannikov, S.E. Play football / S.E. Bannikov. - Yekaterinburg, 2006, 103 p.
Verevkin, M.P. Mini-football at school / M.P. Verevkin. - M .: Sport Akadem Press, 2004, 100 p.
L.P. Matveev Theory and methodology of physical culture / L.P. Matveev. - M .: Fizkultura i Sport, SportAkademPress, 2008, 544 p.
G.V. Morozov Training of football players. Theory and practice / G.V. Monakov. - M .: Soviet sport, 2005, 288 p.
Theory and methodology of physical culture / ed. prof. Yu.F. Kuramshin. - M .: Soviet sport, 2003, 464 p.
Shvykov, I.A. Football at school / I.A. Shvykov. - M .: Terra Sport, Olympia Press, 2002, 144 p.

Edited by D.G. Kalashnikov

Compiled by:

Tkhorevsky V.I. -

Doctor of Medical Sciences, Professor; Head of the Department of Physiology, Russian State University of Physical Culture.

Kalashnikov D.G. -

Chairman of the Association of Fitness Professionals

THEORY AND METHODS OF FITNESS TRAINING

PERSONAL TRAINER'S TEXTBOOK

The preparation of the manual was attended by: Doctor of Medical Sciences, Professor Tkhorevsky V.I. (part 1,3,4 / 7); Kalashnikov D.G. (part 1,3,4,6,8,9,10); Doctor of Pedagogical Sciences, Professor A.A. Shalmanov (part 2); Olenev D.V. (part 4); d.p.n. Myakinchenko E.B. (part 5); P.I. Kotov (part 5); Belitskaya L.A. (part 7).

Fitness Professionals Association ® (FPA ®) 2003 Publishing house 000 "Frantara"

Part 1. Theory of fitness training

Part 2. Basics of biomechanics

Part 3. Strength training (resistance training)

Part 4. Aerobic exercise

Part 5. Training flexibility (stretching)

Part 6. Organization of personal training

Part 7, Nutrition

Part 8. Fundamentals of Sports Medicine for the Fitness Trainer

Part 9. Professional activity of a personal trainer

Part 10. Retention of personal clients. Customer motivation

Safety engineering

Part 1. Theory of fitness training

Fitness training theory

What is "fitness"?

The word "Fitness" literally translates from English as "fitness" or "fit." Often in English the expression "To be fit" is used, which can be translated as "to be fit". In the textbook "Health Fitness" by Edward T. Howley and B. Don Franks, you can read the following definition of different categories of fitness:

"General fitness- this is the pursuit of an optimal quality of life, including social, mental, spiritual and physical components. The term "positive health" is also used. "

"Physical fitness- striving for an optimal quality of life, which includes the achievement of higher levels of preparedness for testing conditions, a low risk of health disorders. This condition is also known as good physical condition, or physical fitness. "

In Russian, the word fitness acquired several meanings.

At first, this term means a set of measures that ensure the versatile physical development of a person, the improvement and formation of his health. As a rule, these are:

resistance training aimed at developing strength and increasing muscle mass,

aerobic training aimed at developing aerobic abilities,

flexibility training,

the formation of a food culture and healthy way life.

The closest thing to this concept of "fitness" in Russian will be the concept "Physicalculture ", or "physical Culture".

Secondly, exists fitness as a sport that has emerged relatively recently in the framework of competitive bodybuilding.

Fitness and health

Over the millennia, living things have developed, modified and evolved, providing themselves with optimal conditions for functioning in accordance with the conditions of their habitat. It can be said that the forms of life corresponded to their external environment. We are talking about temperature and light conditions, a certain chemical composition of the air and food consumed, the level and nature of physical activity, etc. productive satisfaction of their physiological needs. Artificial lighting made it possible to arbitrarily plan periods of sleep and wakefulness, ignoring internal biorhythms, warm clothes create an artificial microclimate regardless of the change of seasons and the vagaries of nature, the intensification of food production provides truly unlimited opportunities to satisfy our food needs. Use of transport

Theory and methodology of fitness training

minimized energy consumption when moving. As a result of human activity, the chemical composition of water, air, food has changed significantly.

Changes in the human body caused by its evolutionary development do not keep pace with such rapid changes in its environment. In fact, our body is fundamentally no different from the body of our distant ancestor, who lived thousands of years ago. Existence in a new, unnatural, and often quite aggressive environment for him, functioning that differs from natural, leads to all kinds of violations of one or another of his systems. Both the physical health of a person and his mental and spiritual health are deteriorating.

Russia is one of the countries where the deterioration in the health status of the population has become catastrophic. Let's turn to the facts. According to E.M. Kazin, N.G. Blinova. and Litvinova N.A. (2000):

... over the past decade, the overall mortality rate in the country has grown by 1.5 times, andthe number of premature deaths exceeded 3 million.

In 1995 alone, the total number of Russian citizens decreased by 330 thousand.people, or 0.2%. During this time, the number of births decreased by 47.7 thousand (0.3%) andthe total fertility rate fell to 1.4 against 2.14 required for simple reproduction of the population.

According to geneticists, there is a significant increase in congenital defectsdevelopment - there are 173.3 cases of diseases per 1000 newborns. Maternal mortality in the country is 15 to 20 times higher than in Canada and Scandinavia.

Over the past 35 years, the proportion of physiologically immature children born has increased from 18 to20 to 90%; and 11% of children are born with severe pathology.

Irrefutable proof of the absence of a decrease in the incidence of alltypes of diseases are the growth of chronic patients, mental and malignantdiseases, an increase in the number of miscarriages in pregnant women and perinatal mortality,reduction in life expectancy of the population (for men up to 54-57; for women up to 60-65years).

Over the past decade, there has been a sharp decline in continuation rates.life expectancy (6.1 years for women and 11 years for men) ...

... The birth rate of children with genetic disabilities has reached in the country17% ".

Experts offer many definitions and points of view on the essence of health. According to the WHO formulation, "health is a state of complete physical, mental and social well-being, and not just the absence of diseases and physical disabilities." Until now, there is no unity of approaches to the definition and assessment of health. However, we can say with confidence that “health should reflect the ability of a person to maintain his homeostasis through perfect adaptation to changing environmental conditions, that is, to actively resist such changes in order to preserve and prolong life” (1).

It seems reasonable to solve this problem in two ways: 1) creation of conditions for the functioning of the human body, the most natural for him as for a biological species; 2) increasing adaptive capabilities by activating adaptation mechanisms.

The solution of the first problem implies the formation of the so-called. healthy lifestyle, that is, ensuring adequate and varied physical activity, giving up bad habits (using stimulants and drugs), developing a culture of nutrition, a culture of emotions, adhering to a reasonable daily routine, etc.

The second problem is solved by using rational physical training of various systems of the human body. This is due to the fact that, due to the integrity of the organism as a biosystem, the training effect on its individual systems (muscle, respiratory, cardiovascular) leads to an increase in

V.M. Zatsiorsky illustrates the complexity of this choice as follows:

Imagine a group of young athletes who have trained for a period of time using a single exercise, Exercise A, which is a squat. Ultimately, their results improve. Suppose the improvement is the same for all athletes and is, for example, 20 kg. What happens to these athletes' performance in other exercises, such as standing vertical jumping, sprint running, or freestyle swimming (exercises B, C, and D)? It can be predicted that the results in these exercises will improve to varying degrees. The improvement can be significant in standing jumps, relatively small in sprint running, and almost nil in swimming. In other words, the transfer of training results from Exercise A to Exercise B, C and D is different.

... How to choose the most effective exercise, as a result of which the effect of training is better transferred from additional to basic sports movements? Let's take a look at the following questions:

Is running on long distances useful exercise endurance
for swimmers? For long distance runners on flat skis? For those involved
race walking? For cyclists? For wrestlers?
To improve the throwing speed of the pitchers, the coach recommends that the pitchers
train with baseball balls of various weights, including heavy ones. What
optimal ball weight for training?
A coach planning preseason training for a host should
recommend a set of exercises to develop leg strength. The coach can choose
between different groups of exercises or combine exercises from different
groups. These are the following groups of exercises:

isokinetic single-joint movements such as flexion and extension of the legs
simulator;
similar single-joint exercises with free weights;,
dumbbell squats;.
isometric leg extension;
vertical jumps with additional weights (weighting belts);
running uphill;
parachute jogging.

Which exercise is most effective? In other words, in which case would the transfer of training results be better?

The carryover of training results can vary significantly even for very similar exercises. In the experiment, two groups of athletes performed isometric extension of the lower leg at different angles of joint flexion - from 70 to 130 degrees (full extension of the leg corresponds to 180 degrees). The maximum value of the force F m, as well as the change in force ΔF m at different angles in the joint were different.

In the practice of fitness training, the range of tasks that a personal trainer will have to solve, and the range of means and methods for solving them can also be quite wide.

Consider an example of a client asking you to maximize muscle gain. Let's try to analyze how you can break it down into several tasks.

We know that an increase in muscle mass as a result of training occurs due to the following factors: an increase in the level of capillarization, the number and size of mitochondria, an increase in the volume of sarcoplasm, the thickness and number of myofibrils, and an increase in glycogen stores.

In addition to these, there are factors that are indirectly associated with an increase in muscle mass, but they affect it quite actively. For example, adaptation to training,

Aimed at developing endurance, expressed in the development of cardiovascular and respiratory systems, the mitochondrial apparatus and, as a consequence, the improvement of the mechanism of ATP resynthesis due to oxidation, will significantly shorten the period of recovery and synthesis of protein structures after high-intensity resistance training. After all, it is oxidation that plays a leading role in providing energy to the energy-intensive synthetic processes initiated by these trainings.

The development of the above factors that determine the size of the muscle will be the result of various adaptive processes, which, in turn, will be initiated by training influences of different nature. Dedicating mesocycles to the predominant solution of certain tasks and alternating them sequentially, it is possible to ensure a sufficiently long and continuous progress in achieving the set maximum task.

Currently in the practice of fitness training, periodizing the training
program, basically use two techniques.

The first technique involves a sequential change training programs, having a complete form and clear boundaries of the beginning and end of classes in these programs. Each such program, which has a constant corresponding to the current functional state the client's size of the load, differs from others mainly in volume and intensity. The duration of each such mesocycle, during which your client is engaged in one program and, accordingly, affects the systems of his body corresponding to this program, as a rule, is from two to four months. At the end of each mesocycle, there is a one-week break during which the client does only aerobic workouts of a low volume and low intensity level. The task of such periods is physical and mental recovery of the body, "self-healing" of microtraumas of muscle and connective tissue.

The dynamics of load changes within a single mesocycle can look quite diverse. The most common option is a linear increase in load, which occurs mainly due to an increase in the weight of the weights. The athlete tries to put into practice the principle of overload, trying to increase the weight of the weights at each workout. At the same time, as Stewart Mac Robert rightly notes in his book "Think", it is not so much the rate of increase in the weight of weights that is important, but the very presence of this progression. Therefore, it seems reasonable, when approaching its genetically predetermined limit in the development of strength abilities, to use discs of as little weight as possible (so-called different weights) for additional burdening of the barbell or dumbbells. The volume of load with this method of organizing training within the framework of one mesocycle, as a rule, does not change.

Schemes are more effective in which, within the framework of one mesocycle, the dynamics of load change has a wavy shape, increasing at the beginning and middle of the cycle, reaching a peak level in the second half and decreasing by the end of the cycle. In this case, we avoid the states of stressful situations of a sharp reduction or increase in loads. The form of such a wave-like change in loads can be either smooth, with their gradual decrease or decrease, or stepwise, in which there is a change of microcycles with loads of different sizes. In the second case, microcycles can last from one to three weeks and be retractive, basic, shock or restorative. It should be noted that during the shock microcycle, both an increase in the level of the leading function (against the background, however, of the accumulating overwork of the body as a whole), and its decrease as a result of training sessions in a state of underrecovery can be observed. Such a state is permissible for a limited period of time, however, after the shock microcycle, a recovery microcycle must necessarily follow, a reduced level of loads during which will allow one to get rid of these negative factors.

Sometimes the training process is organized in such a way that, against the background of the training for the next training program, the training

^ Part 3. Power training(weight training)

Influence on the factor dominating in the previous mesocycle, keeping the minimum
the level of load required to maintain it. If it was a factor developed
high-intensity loads, the level of training influences is reduced,
increasing the rest period between them. If it was a factor developed
high-volume low-intensity loads, the level of training influences
reduce, reducing their volume.

The second technique involves the use of a shortened macrocycle with a gradual, from session to session, change in the nature of the load without a clear division into completed mesocycles in shape and duration (Fig. 15). The nature of the load with this method of organizing the training process changes by linearly increasing the intensity and decreasing the volume. This method of periodization has been used for a long time, for example, in powerlifting. We will illustrate this method with one of the examples of cycling the load used in this sport.

Fig. 15

Table 3 shows a diagram of the organization of training sessions, in which each competitive movement (bench press, squat and deadlift) is worked out once a week. Sometimes on the additional, fourth day, a bench press workout with a small load is added.

Weights are given as a percentage of 1RM (one rep max is the maximum weight an athlete can do one repetition with). Warm-up sets as well as auxiliary exercises are omitted.

Table 3

\| Weeks	Weights weight	Approaches	Repetitions
1	70%	2	10
2	70%	2	10
3	73%	2	8
4	76%	2	8
5	79%	2	5
6	82%	2	5
7	85%	2	5
8	88%	2	5
9	91%	2	3
10	94%	2	3
11	97%	2	2
12	100%	2	2
13	104%	1	1
14	107%- 111%	1	1

^ Theory and methodology of fitness training

As we can see, the macrocycle, which aims to increase strength abilities to overcome maximum weight in one repetition of a particular exercise, it is short enough, its duration is fourteen weeks. There is no clear division into mesocycles, and the load gradually changes its character by increasing the intensity and decreasing the volume. In each training session, the load is characterized by a different volume and intensity. Accordingly, according to the principle of specificity, the emphasis is shifted in the impact from one to other structures of the body, providing an increase in strength abilities. To a greater extent, the focus on increasing strength due to hypertrophy of skeletal muscles (mainly along the myofibrillar pathway) at the beginning of the macrocycle changes to the development of strength due to intramuscular coordination factors (the number and frequency of impulses, synchronization of motor units involved in the work) towards its end.

It should be noted that an increase in the intensity of the load during the macrocycle is provided not only by an increase in the magnitude of the burden, but also by a gradual approach to the state of "failure" when performing the last repetition in the approach. Increases as external, and so internal intensity. To overcome the burden in the specified number of repetitions at the beginning of the cycle, it is enough for the athlete to make very moderate efforts, which allows two or three more repetitions to be "left in reserve". A gradual increase in the magnitude of the burden sets the athlete the task of applying more and more effort to overcome it. By the end of the cycle, the need to perform the exercise with the specified number of repetitions makes him show his psychophysical abilities to the maximum extent.

Once again, pay attention to the following fact: at the beginning of such a macrocycle, according to the principle of reversibility, the level of the developed function may decrease slightly (due to a significant decrease in loads), but it is possible that it is this detraining that is the stimulus for further progress. As the saying goes: "one step back, two steps forward." We kind of step back in order to run away to overcome the obstacle.

A similar method of periodization of the training process is very productive for solving problems in the field of fitness and bodybuilding. The task of developing strength abilities due to coordination groups of factors fades into the background, the task of hypertrophy of skeletal muscles due to the widest possible range of factors becomes urgent. In accordance with this task, the nature of the training influence changes. The range of change, for example, repetitions in the approach, it seems reasonable to leave in the range from 15-20 to 5-6. In addition to the magnitude of the burden and the number of repetitions in the approach, you can also change the volume and intensity of the load by changing the number of working approaches, as well as the number of training sessions aimed at developing one muscle group in a weekly period.

An example of such an organization of the training process aimed at increasing the volume of muscle mass is the training program given by Stuart McRobert in his book "Think!" Let's turn to the author:

... Let's take squats as an example, and let's say that before you pick up this book, you got to a weight of 105 kg for six repetitions. To start the cycle, let's choose a weight of 80 kg (about 75% *) and do two sets of 10 reps, although you could certainly increase the number of reps a lot without too much difficulty. Remember: the cycle should start with obviously small loads, then they will increase until they grow to record ones (this will happen in a few weeks), then there will be a break, and then the cycle can be repeated, and not necessarily in the same version.

* Weight is given as a percentage of 6RM, that is, of the maximum weight with which an athlete can complete six repetitions. (Ed.)

Part 3. Strength training (resistance training)

For starters, since the workload is light, workouts can be done twice a week. Then the training frequency will drop to three every two weeks. If this is a lot for you and you are struggling to recover between workouts, start with three gym visits in two weeks, and after the sixth week, move to one workout per week.

Here sample program(rod weight is indicated in kg):

1st week: Mon. 80, 2x10; five. 82, 2x10

2nd week: Mon. 84.2x10; five. 86, 2x10

3rd week: Mon. 88.2x10; stains. 90, 2x10

4th week: Mon. 92.2x10; stains. 94, 1x10, 1x8

Sets are now more difficult to perform.

5th week: Mon. 96, 1x10; stains. 98, 1x10

There is only one set left.

6th week: Mon. 100, 1x10; stains. 102, 1x10

The training frequency becomes one and a half times less.

7th week: Wed. 104, 1x10

8th week: Mon. 106, 1x9; stains. 108, 1x9

9th week: Wed Software, 1x9

10th week: Mon. 112, 1x8; stains. 114, 1x8

11th week: Wed 116, 1x7

The frequency is reduced to once a week.

12th week: Wed 118, 1x6

13th week: Wed 120, 1x6

14th week: Wed. 122, 1x5

The duration of this macrocycle is also fourteen weeks, however, it should be understood that these examples are given to illustrate the construction of the periodization of the training process with a gradual change in the nature of the training load and are not absolute. We do not set ourselves the task of giving specific recommendations, training programs will be developed by you in relation to your specific clients based on an assessment of their individual characteristics.

Once again, we draw your attention to the fact that the value of the training load on the body itself increases rather slowly and gradually, an increase in the intensity of the load is accompanied by a corresponding decrease in its volume. This rule must be observed in any organization of the training process. Quite often, you can see the mistake in which athletes or coaches, passing to a high-volume training program, reducing the amount of resistance and increasing the number of repetitions, approaches and exercises, forget to reduce the "external" and "internal" intensity, continuing to perform "refusal" repetitions, applying for this is a colossal psychophysical effort. The training increases in volume, while maintaining a sufficiently high level of intensity, and in terms of its size, it ceases to correspond to the functional state of the athlete's body. Associated with this error is a fairly common situation when, when switching to such a training program, an athlete begins to lose muscle volumes (i.e., begins each subsequent training session in a period of underrecovery), making the wrong conclusion that high-volume training is ineffective. We repeat that there are no uniquely effective and ineffective training methods. Each training program is characterized by its own volume, intensity or the nature of the exercises acting on specific structures and functions of the body, it will be effective (for a limited period of time!) magnitudes load the state of the human body and compliance overload principle.

Part 4. Aerobic exercise

Aerobic workout

Aerobic training is a collection of types of physical activity necessary to increase the aerobic capacity of the human body.

Aerobic Training Objectives

Positive changes caused by aerobic exercise, to a large extent determine human health, the state of the circulatory systems, respiration, blood, and the neuromuscular system.

These changes (Table 4) are due to a variety of adaptive responses to
aerobic exercise. Increase in the rate of fat utilization, decrease in peripheral
vascular resistance and an increase in maximum oxygen consumption contribute to
reduce the risk of disease of cardio-vascular system... This is due to
reducing risk factors such as obesity, hypertension, increased levels of
triglycerides and low density lipoproteins.

A healthy cardiovascular system is about more than just getting into good aerobic fitness. This is a condition of the heart muscle, its blood vessels and the blood circulation system. Aerobic exercise proved to be effective in restoring the body after heart and lung diseases, treating sleep disorders, diabetes, prenatal and postnatal complications, renal disorders, eliminating stress and hyperexcitability.

Along with all of the above, aerobic training serves as the foundation for other fitness programs. A healthy heart, lungs, blood vessels, the development of aerobic endurance, an increase in the functional reserves of the body and human health in general are the main components of the safety and good performance of any training program. Clients with good cardiovascular fitness tend to show greater stamina and vitality, resulting in less fatigue and a significantly lower likelihood of injury.

Table 4

Positive changes v the human body,aerobic exercise-induced

Improvements to health
Lower blood pressure
Increased high density lipoprotein
Lower total cholesterol
Reducing fat accumulation
Increasing the ability to perform aerobic activity
Decrease in glucose-stimulated insulin secretion
Improving heart function
Reducing mortality among patients with myocardial infarction
Increases in lactate threshold
Decreased resting heart rate
Increased heart volume
Increased heart rate at rest and at maximum heart rate
Increase in maximum cardiovascular th ejection

Theory and methodology of fitness training

Source: ACSM (American College of Sports Medicine) Testing Guidelines.

All of the above changes in the human body are associated with an increase in its
aerobic endurance. Let's dwell on the concept endurance in more detail.

Endurance

Endurance- the ability to perform any work for a long time without reducing its effectiveness.

Endurance comes in two main forms:

^ In the duration of work at a given power level until
the first signs of severe fatigue.
In the rate of decline in performance with the onset of fatigue.
Distinguish special and general endurance.

Special endurance- it is the ability to endure long-term loads characteristic of a particular type of physical activity. Special endurance is a difficult physical quality. By changing the parameters of the exercises performed, you can selectively select the load for the development and improvement of its individual components. Special endurance is specific.

There are several types of manifestation of special endurance:

endurance to complexly coordinated, power, speed-power, anaerobic
or aerobic exercise;
static endurance, associated with a long stay in a forced
pose in conditions of low mobility or limited space;
endurance to long-term performance of moderate to small work
power;

endurance for long-term work of variable power;
endurance to work in conditions of hypoxia (lack of oxygen);

sensory endurance - ability for a long time quickly and accurately
to respond to external influences of the environment without reducing the efficiency of work.

These types of endurance are of more interest to practitioners in big sports. We will pay closer attention to the so-called. general endurance.

"Under overall enduranceis understood as a set of functional
the capabilities of the body that make up the nonspecific basis of manifestation
performance in different types activities. The main components of the overall
endurance are the capabilities of the aerobic energy supply system,
functional and biomechanical economization ”(1).

^ Aerobic capacity, as one of the components general endurance, are relatively nonspecific and depend little on the type of exercise performed. Therefore, if you were able to increase your aerobic capacity in running or swimming, then this will affect the performance of exercises in other types of aerobic activity, for example, skiing, rowing,

Topic 1
Basics of teaching methodology

Characterization of motor skills... Assault combat training GROM is a process of mastering a whole system of motor skills and a wide range of specialized qualities and skills. Motor skills in assault combat GROM differ in a number of features determined by the specific nature of assault combat GROM. The number of possible combinations of different attackers, counterattacks and protective actions maybe, in principle, unlimited. At initial training they learn the basic techniques that make up the so-called "school" of assault combat by THUNDER. With further improvement, the technical arsenal of techniques, their variability and combinatorics, expands. The art of fighting, the richness of tactical plans, combinations and the effectiveness of their implementation are largely determined by the level and versatility of technical readiness.

To successfully conduct a battle, a fighter requires great speed and accuracy of movements, a high level of control of his body. Choosing the moment to attack into an unprotected or open for a short time vulnerable area on the enemy's body, the fighter must skillfully control the speed of his actions in precise coordination with the movements of the enemy. The ability to control the speed and rhythm of one's actions, coordinate them with the actions of the enemy, and, if necessary, suddenly change them are important indicators of a fighter's skill.

Requirements for speed and accuracy in performing assault combat techniques by GROM make it necessary to thoroughly master their basic elements. At the first stage of training, a thorough working out of the basic techniques, the achievement of structural correctness and consistency in their implementation are the main content of the lessons. As a result of multiple repetitions of techniques, at first in the form of imitation exercises, and then in pairs and conditioned interactions with a partner, a certain correctness and stability of movements is achieved in performing both the entire technique and its individual leading elements.

The motor activity of a fighter in battle is associated with a continuous response to the enemy's actions. Sudden movements of the enemy, deceitful actions and real attempts to attack are the signals in response to which the fighter makes his attempts to carry out one or another type of attack, counterattack or defense. For a correct assessment of the enemy's intentions and the timely use of this or that action, it is necessary to have a well-developed ability to orientate in a rapidly changing battle environment.

A fighter's orientation in such a dynamic environment is based on spatio-temporal and kinesthetic perceptions and their rapid processing. Unmistakable assessment of the distance to the enemy at each moment of the battle, anticipation of the positions and movements of his arms and legs, areas of the affected surface are absolutely necessary conditions successful application of any action of assault combat THUNDER.

The mechanism of spatio-temporal anticipations necessary for successful actions in battle is based on a high level of development of such specialized qualities of a fighter as "sense of distance", speed and accuracy of visual-motor and tactile-motor reactions, "sense of time", "sense of impact" ...

These qualities, combined with technical and tactical skill, make up a specific "feeling of combat" characteristic of a high-class fighter.

One of the features of a fighter's motor activity is that it takes place under conditions of active tactical thinking. Thinking in battle is always operative, since it is aimed at solving specific and suddenly arising motor tasks. To successfully conduct a battle, a fighter must not only skillfully use the advantageous moment that often accidentally arises, but also have the ability to deliberately create these advantageous moments. The creation of such moments on the basis of operational thinking is the main line of the fighter's behavior in the fight. But the enemy, also actively acting, sets himself similar tasks, therefore, in the course of a duel, a psychologically intense struggle of plans and intentions is always tied up. The ability in this fight to unravel the plans of the enemy, to impose on him his style of fighting, to subordinate him to his plans - all these are inherent qualities of a fighter's skill.

Basics of teaching methodology

The necessity of not only mastering the technique of techniques, but also the development of a wide range of special motor qualities and tactical abilities when teaching assault combat with GROM significantly complicates the learning process and requires adherence to a certain sequence during its implementation.

Mastering the technique of assault combat THUNDER, the development of special motor qualities, the formation of tactical abilities, volitional training should be carried out in the learning process in close interconnection. At the same time, the proportion and ratio of individual means of training - physical, technical, tactical, psychological - are not the same at different stages of training. Depending on the specific tasks of each stage, some types of training can act as leading, others - auxiliary or accompanying.

At the initial stage of training, the main content of the classes is the study and improvement of the technique of performing the basic techniques of assault combat GROM. But already at this stage, along with mastering the technique, the initial tactical skills should be instilled. With the improvement of the technique of the studied techniques, tactical skills to a greater extent begin to act as a means of solving various tactical problems in an assault GROM with various partners. Combat practice is increasingly included in the training process in order to form the tactical and volitional qualities necessary for the successful conduct of fights.

Thus, the fundamentals of the teaching methodology in the assault battle GROM consist in the consistent learning of techniques in simplified conditions and their further improvement with a partner or coach. At the same time, the practice of using combat actions in training and competitive battles with various opponents should gradually increase and become more complicated. These fundamentals define both the standard training sequence for a particular technique, and the general sequence of training a fighter from beginner to master.

The sequence of teaching assault combat GROM

Training in assault combat THUNDER begins with mastering the basic positions of a fighter. This section of training includes the study of body composition, passive protection, movement, the study of positions when gripping in a clinch, the general concept of combat distances.

In the beginning, each of these technical elements is taught separately. As the individual movements are mastered and the correct skills are acquired, they move on to improving them in various combinations. The main attention is paid to systematic training in movement. Such training is widely combined with other exercises aimed at developing basic motor qualities. As you master the technique of the main positions of the fighter, they move on to studying strikes with elbows, knees, head and defenses against them. At first, the strikes are practiced as imitation exercises in place and in movement. At this stage, the main attention is paid to the development of the correct coordination of movements of the arms, legs and trunk. Having achieved the basis of the correct execution of punches on the spot and in movement, they proceed to mastering punches in pairs with a partner or coach. At the beginning, the blows are performed on the spot with the partner's stationary position, then - in combination with movements and the choice of the moment to strike, depending on the distance and actions of the partner. In parallel with learning the blows, they teach the basic defenses against them.

One should not strive for the fighter to achieve perfection in the technique of performing the studied technique. Excessive thoroughness in practicing techniques at the initial stage of training will lead to an unjustified delay in the formation of a fighter's tactical abilities and fighting qualities.

As soon as the coordination in the execution of the main punches is mastered correctly, one should proceed to mastering the technique of punches and kicks. Gradually, exercises with tactical tasks are increasingly included in the classes, which develop into training battles on assignment.

Sequential learning does not imply an isolated transition from one activity to another. In each lesson, there is a consolidation and improvement of known techniques and actions, a combination of already known material with a new one, or the study of new versions of already known techniques.

Control questions

1. What is required of a fighter to successfully conduct a battle?

2. What is the basis of the mechanism of space-time anticipations necessary for successful actions in battle?

3. What is the main content of the lessons at the initial stage of teaching GROM assault combat?

4. Show the process of teaching a separate technique in an assault battle GROM.

5. What successive stages characterize the dynamics of skills formation?

Topic 2
Methods and stages of teaching assault combat GROM

The process of teaching a separate technique in an assault battle GROM can be conditionally divided into four interrelated and interdependent stages:

1. Understand the technique.

2. Learn the technique.

3. Fix the reception.

4. Learn to apply the technique in a real fight.

According to these stages of training, the fighter's motor skills are also formed. The dynamics of skills formation can be characterized by three successive stages.

The first stage is characterized by mastering the basic structure of movement.

The second stage is characterized by skill automation. At this stage, the ability to freely perform the technique under standard conditions is acquired.

The third stage is characterized by the acquisition of the ability to freely and accurately perform a technique in non-standard conditions of changing the situation in training sessions or in real combat. At this stage, the most important quality that determines the skill of the fighter is acquired - the flexibility of the skill.

The mastery of the basic structure of the movement is achieved in the first two stages of training in the technique, in which the creation of the correct idea of the technique and its learning take place.

This stage of skill formation at the beginning of training is characterized by great tension, general stiffness of movements, the presence of unnecessary and unnecessary movements. A significantly larger number of muscles are involved in the active state than is needed to perform the learned technique.

At the next stage of the formation of a skill - the stage of its automation - the skill is consolidated through its multiple repetitions. In the process of its repetition, the movements become gradually more and more coordinated, the unnecessary ones are eliminated. There is freedom of movement and the ability to respond clearly to a certain stimulus - a conditioned action by a partner or coach.

In the cerebral cortex, this stage corresponds to the process of establishing strong conditioned-reflex connections, a stable dynamic stereotype of a motor skill is formed. Speaking about the stereotype of a skill in assault combat, one should take into account that here there is a need for stereotyping not only the action, but the basic elements of the technique that make up this action of the fighter. The ability to combine separate techniques in different combat actions is a decisive moment in the last stage of learning a technique. This stage is the longest and solves the problem of improvement, which corresponds to the third stage of motor skill formation, in which the skill flexibility develops.

Since each opponent has its own specific characteristics, in self-defense there are no equal conditions for every battle. Therefore, it is especially important to have the ability to perform variably each studied technique. Thoroughly worked out basic skills must be combined in a wide variety of combinations in complex combat actions. And in order for the central nervous system to carry out this integration, systematic special exercises and training are needed. Special training in the execution of assault combat techniques by THUNDER should take place in constantly changing conditions, at different speeds, with a change in rhythm in individual links or in the entire movement act. The development of the ability to quickly switch from one movement to another, from one speed to another, is due to the mobility of the main primary processes - excitation and inhibition. Therefore, it is necessary to develop the ability to quickly change the processes of excitation and inhibition in the motor area of the cerebral cortex.

The greatest difficulties in learning the techniques of assault combat by GROM arise at the initial stage of training. After a fighter has mastered the most basic techniques of assault combat by THUNDER and he has an elementary reserve of motor skills, the formation of new skills will proceed much faster. The mastering of new techniques will take place on the partial use of previously formed temporary connections, since the nervous system is characterized by the property of plasticity, which allows a fighter, on the basis of old skills, to form new, more perfect coordination. If in order to master new techniques at the beginning of training, a greater number of tests and multiple repetitions are required in standard conditions, then at the next stage of training, the ability to form new motor skills increases on the basis of existing already similar skills.

It is important to note that the ability to form new motor skills, alter and adapt old skills to new conditions of activity, can be successfully manifested only on the basis of a solid mastery of the basic technique of assault combat THUNDER, which constitutes the foundation for further improvement of a fighter.

Stages of assault combat training GROM

The first stage of training- creating an idea of admission. At this stage, it is necessary to create the first general idea of the technique, the structure of movements, the nature of the actions. Moreover, it is very important that the technique is perceived as an integral motor act.

Second stage of training- learning the technique. First, the technique is performed to try and verify the correctness of the created mental picture of it. To clarify the details of the reception and create more accurate sensations, the reception is performed slowly at the beginning. If difficulties arise, the technique can be performed with a division into elements. The time for performing a technique with division into elements depends on the complexity of the technique and the speed of mastering, but it should not be long, so as not to cause a gap in the idea of the technique as an integral motor act. Then the technique is performed as a whole, at first slowly, and then, gradually accelerating at a pace close to the combat one. Self-control, observation of the performance in the mirror, observation and help of a partner are used to check the correctness of movements.

In the process of learning the technique, muscular-tactile ideas about correct execution, the main components and initial proprioceptive sensations are realized, the formation of coordination connections necessary for this movement occurs.

In the first stage of motor skill formation, the main structure of the technique is formed, which, in the future, is consolidated and improved, and that is why it is very important to create an idea of its structure from the very beginning of training. However, the ability to correctly reproduce a learned technique does not mean mastering a skill. This is carried out in the next stage of strengthening the skill.

Third stage of training- consolidation of the skill - occurs in systematic repeated performances, in which freedom, economy and ease of movement are gradually acquired. Gradually, the pace of execution is approaching the maximum - combat. The best form of doing exercises to consolidate skills is in pairs.

At first, the technique is performed in light conditions (slow pace, fixed distance), as the conditions are mastered, they become more complicated. The complication of the fulfillment conditions is achieved by adding movement, changing the distance, increasing the activity of the partner and other factors. Further, the technique can be performed with the continuation of actions, with their development into a simulated battle using previously learned techniques. Strengthening skills in combat is done first in slow motion, which gradually increases.

Fourth stage of training- improving the acquired skill. At this stage, the acceleration, clarification, flexibility of the skill is achieved.

When studying the techniques of assault combat by THUNDER, the following factor should be taken into account. On the one hand, the skill in performing a technique should be extremely automated, and this requires multiple repetitions of the technique under the same conditions. On the other hand, the fighter constantly has to deal with changing conditions, both in training and in real battles. Accordingly, the automated, standard execution of a technique can adversely affect the possibilities of variable execution of techniques and combat actions in combat conditions, where combat situations are constantly changing.

Therefore, in the process of improving the technique, it is necessary to constantly change the conditions of its application and not engage in prolonged mechanical repetition in the same conditions. After achieving automatism in performing a technique, they move on to combining it with other techniques, switching from one type of action to others, from attack to defense, from defense to counterattack. It should also be noted that the development and improvement of the skill in a separate method of assault combat GROM do not occur in isolation, in accordance with the division into four stages. Already the first stage has elements of consolidation and improvement, since it contains repetitions, changes in rhythm and other options for performance. In the consolidation of the skill, there are all the elements of improvement, at the same time, learning of new options takes place here, details are clarified.

Three points play an important role in the study of the technique of assault GROM:

1. Comprehension of techniques.

2. Self-control over their implementation.

3. Correction of errors.

Comprehension of techniques is an indispensable condition for the successful formation of motor skills. In the process of comprehension, the corresponding motor centers are excited, the necessary mental attunement is created to perform a certain work. Understanding the structure of a technique and its details develops the ability to self-control over the implementation of techniques. Self-control over the implementation of techniques contributes to the faster formation of correct skills and prevents the appearance of gross errors. Self-control is possible with a well-developed sense of movement and a complete understanding of the meaning and structure of the technique.

The capacity for self-control should be gradually and persistently developed. For this, the following methodological techniques are used:

- performing techniques with division into constituent elements;

- alternation of fast execution of reception with a slow one;

- specially delayed execution;

- stopping the movement with the fixation of its various moments for better analysis and sensation;

- execution of parts of the movement at a given speed;

- execution in front of a mirror; execution under the supervision of a partner and supervision of a partner.

Using these techniques will help the fighter develop. critical thinking, increasing observation and exactingness to oneself, will increase the ability to analyze movements, develop an interest in technical improvement.

Error correction. Errors are deviations that violate the movement mechanism, distort its structure, timeliness and expediency of actions.

All errors based on the special feature of an assault battle with GROM can be divided into technical and tactical, according to physiological characteristic- for automated and non-automated, and for biomechanical - for local and chain.

Technical errors violate the basic correctness of movements, distort the elements of movement. These are mistakes in the coordination of movements. Even when tactically overcoming the enemy, they can hinder the achievement of victory, since they result in ineffective strikes or defenses.

Tactical mistakes are expressed in the discrepancy between the combat actions of a fighter and the actions of his opponent.

Automated errors occur as a result of repeated repetitions of incorrect movements, during which a stereotype of an incorrect motor skill is developed. Automated errors are corrected with considerable difficulty, and in some cases remain forever.

Correcting these mistakes requires the logic of the resulting incorrect skill and the repayment of established reflexes.

Non-automated errors most often occur at the initial stage of training and are an inevitable phenomenon due to the unpreparedness of the neuromuscular apparatus and the psyche to perform new unusual movements.

They are associated with a lack of control on the part of motor analyzers in the work on the establishment of complex conditioned reflex connections, or in other words, in the development of new coordination. When a new movement is encountered, before a skill is established, an active work is going on in the nervous system, connected with the need to establish the correct relationship between body parts and organs. Perfect coordination comes only as a result of this struggle. And while learning is going on, the occurrence of a series of errors is an inevitable phenomenon. In the absence of proper attention to them, they can become automated and will represent a great obstacle in the development of the fighter's skill.