TYPES OF ATHLETE TRAINING

The development of an athlete includes four types of training: physical, technical, tactical and psychological. Each of these types, in turn, has two varieties: general and special training.

PHYSICAL TRAINING

Physical fitness is the foundation of sports training. It is a purposeful process of the formation of physical qualities in an athlete. These qualities include: strength, endurance, flexibility, agility, speed abilities.

Physical training is associated with the implementation of large loads directly affecting the morphological and functional properties of the athlete's body.

There are two types of physical training: general and special.

The general physical training of an athlete is aimed at versatile. This type of training is especially important at the first stages of sports improvement, as it can significantly increase the overall level of the body's functional capabilities.

Special physical training of an athlete is aimed at developing physical abilities that meet the specifics of the chosen sport. At the same time, it is focused on the maximum possible degree of development of abilities.

The physical training of an athlete and the peculiarities of the development of physical qualities will be further considered in detail.

TECHNICAL TRAINING

Technical training is aimed at developing an athlete's motor skills in the chosen sport. Repeated repetition of the same movements leads to the formation of stable motor stereotypes.

General technical training involves the use of allied sports to expand the athlete's technical skill pool. For example, in mountaineering, the effect of a positive transfer of skills from rock climbing, athletics, gymnastics, etc. is used. All these sports allow the climber to expand the reserve of motor skills. Therefore, in pre-season training, climbers often, in fact, engage in other sports.

Categories Record navigation

General physical fitness presupposes the versatile development of physical qualities, functional capabilities and systems of the athlete's body, the coherence of their manifestation in the process of muscular activity. In modern sports training, general physical fitness is associated not with versatile physical perfection in general, but with the level of development of qualities and abilities that have an indirect effect on sports achievements and the effectiveness of the training process in a particular sport. Means of general physical fitness are physical exercises that have a general effect on the body and personality of an athlete. These include various movements - running, skiing, swimming, outdoor and sports games, exercises with weights, etc.

General physical training should be carried out throughout the entire annual training cycle.

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 specially preparatory exercises.

The physical fitness of an athlete is closely related to his sports specialization. In some sports and their individual disciplines, the sports result is determined, first of all, by speed-power capabilities, the level of development of anaerobic performance; in others - aerobic performance, endurance for long-term work; in the third - speed-power and coordination abilities; fourthly, by the uniform development of various physical qualities.

Modern physical training should be considered as a multilevel system. Each level of which has its own structure and its own specific features.

The lowest level is characterized by a health-improving orientation and is built on the basis of general (conditioned) physical fitness. As the level of physical fitness increases, its complexity and sports orientation increase, and the highest level is built on the basis of the principles of sports training in order to increase the body's functional reserves necessary for professional activity. One of the most important conditions for the implementation of physical training is its rational construction over sufficiently long periods of time. Because it is impossible to prepare for work in a day, not a week, a month, and sometimes a year. This is a long-term process of motor skills and abilities formation, systematic improvement of physical (motor) qualities, mental preparation, maintaining the level of working capacity, maintaining and strengthening health. The construction of physical training classes is based on the laws of physical education and sports training.

As a means of general physical training (GPP), in almost all sports, cross running, exercises with weights, general developmental gymnastic exercises and sports games are used. Often include cross-country skiing (for rowers, swimmers), cycling (for skiers, skaters). Thus, in the process of general physical training, it is necessary to preferentially develop those physical qualities and abilities that to a greater extent affect the effectiveness of professional activity.

Special physical training (SPP) is a process that ensures the development of physical qualities and the formation of motor skills and abilities that are specific only for specific sports or specific professions, and ensures the selective development of individual muscle groups that carry the main load when performing specialized exercises. The main means of special physical training are competitive exercises in "their own" kind of sport. The ratio of the means and methods of GPP and SPP depends on the individual characteristics of the athlete, his sports experience, the period of training and the tasks to be solved. The principle of unity is based on the fact that the adaptive reactions of the body to the load are selective and cannot provide the development of all the qualities necessary for showing a high sports result. Each quality, depending on the biological structure of the movements used, on the intensity of the load, develops specifically. A deviation in one direction or another when using either specific means or general developmental physical exercises does not give the desired effect. The level of development of physical qualities is not the same for representatives of various sports.

The only correct solution to the issue of using general and special physical training is in their reasonable combination at different stages of the educational and training process.

At the initial stage of preparation, basic GPP should prevail, regardless of the kind of sport. But at the same time it is impossible to fall into another millennium - to use mainly specialized exercises, especially the same ones. This emotionally impoverishes the training process and, secondly, the body adapts to them - the result is the ineffectiveness of the training process.

Sports performance of athletes is provided by a complex of specific and nonspecific motor abilities, the hierarchical set of which is the physical fitness of an athlete.

Physical training is a section of sports training aimed at the optimal development of motor abilities, at the physical improvement of the body as a whole and at the selective improvement of those muscle groups and autonomic functions that provide a high level of special sports performance. The structure of sports performance is distinguished:

Specific (leading) motor abilities;

Nonspecific (auxiliary) motor abilities.

The variety and qualitative difference of motor abilities is determined by:

v morphological features of the locomotor system as a whole and morphological features of working muscles(physique, muscle topography, composition of muscle fibers, structure and size of the heart and other internal organs);

v the nature of energy supply, that is, the predominant degree of participation of aerobic and anaerobic processes in the resynthesis of adenosine triphosphoric acid (hereinafter referred to as ATP) and the total energy potential(the amount of substrates for ATP resynthesis - creatine phosphate, glycogen, fats, enzyme activity);

v features of neurohumoral regulation(strength, mobility and balance of nerve analyzers, the nature of muscle innervation, the level of hormone secretion);

v means and methods of development(motor abilities develop only in certain motor modes), while maintaining their qualitative specificity in the training process;

v age-related heterochronism of development(that is, the mismatch of the ages of the maximum growth rates for various motor abilities).

Physical fitness as a process of purposeful development of physical qualities and the formation of a specific structure of physical fitness is divided into:

v general physical training;

v special physical training.

General physical preparation ( hereinafter - OFP)- this is a process of development of motor abilities, not specific to the chosen sport, but indirectly affecting the success in sports activity. OFP has the following type:

- Versatile general physical training is aimed at strengthening health and developing all muscle groups and motor abilities with the involvement of means and methods of training from other sports performed in non-competitive modes. Versatile general physical training is typical for the stages of preliminary training and initial specialization of young athletes. With age and the growth of the skill of athletes, general physical training takes on a purposeful character.

- Purposeful OFP is aimed at the development of muscle groups that carry the main load in the chosen sport, but the modes of its implementation differ from the competitive ones.

Special physical training ( hereinafter - SFP) Is the process of development of motor abilities and complex qualities that meet the specific requirements of competitive activity in the chosen kind of sport. It includes local effects on muscle groups and energy supply mechanisms that determine success in a given sports discipline or competition program. Fixed assets of TFP:

Competitive exercises;

Special preparatory exercises.

The leading methodological principle when conducting SPP is dynamic matching principle, including the requirements:

a) correspondence of the amplitude and spatial trajectory of the working movement to the basic competitive skill;

b) the correspondence of the magnitude and speed of increase of the working effort;

c) correspondence of the energy regime of muscle work in the training exercise to the energy regime of ensuring muscle work during competitive activity;

d) the conformity of muscle coordination (i.e., the order in which muscles are turned on and off) with the basic competitive skill.

The ratio of TFP and GPP changes both in the process of long-term sports activities and in the annual training cycle towards an increase in the proportion of TFP. At the same time, general physical training is considered as the basis for the development of special motor qualities. The development of these qualities should be commensurate with the model characteristics and the structure of the athlete's special working capacity. On the basis of an individual study of each athlete, the levels of development of all motor qualities and abilities should be assessed and the sides of physical fitness that limit the level of sports results should be identified. Taking into account the trainability and conservatism of these abilities, the content of physical training is planned, the means and methods of development, the volume and intensity of training loads are determined.

Ticket number 23

Define the concepts: "physical development", "physical education", "physical perfection", "sport"

Physical development- a set of morphological and functional indicators of the body, which determine the reserve of its physical strength, endurance and capacity. The physical development of a growing organism characterizes the process of formation, maturation (biological age) and morphofunctional state at each time interval. It obeys biological laws and depends on a complex of socio-economic and other conditions. Along with morbidity, birth rate and mortality, physical development is one of the important indicators of the sanitary state of the population.

Physical education- this is a type of education, the specific content of which is teaching movements, education of physical qualities, mastering special physical culture knowledge and the formation of a conscious need for physical education

Physical perfection- This is a historically conditioned ideal of physical development and physical fitness of a person, optimally corresponding to the requirements of life.

The most important specific indicators of a physically perfect person of our time are:

1) good health, which provides a person with the opportunity to painlessly and quickly adapt to various, including unfavorable, conditions of life, work, and everyday life;

2) high general physical performance, allowing to achieve significant special performance;

3) proportionally developed physique, correct posture, the absence of certain anomalies and imbalances;

4) comprehensively and harmoniously developed physical qualities, excluding one-sided human development;

5) possession of a rational technique of basic vital movements, as well as the ability to quickly master new motor actions;

6) physical education, i.e. possession of special knowledge and skills to effectively use your body and physical abilities in life, work, sports.

At the present stage of development of society, the main criteria for physical perfection are the norms and requirements of state programs in combination with the norms of a unified sports classification.

Sport(English sport, short for the original Old French desport - "game", "entertainment") - organized according to certain rules, the activities of people, consisting in comparing their physical and (or) intellectual abilities, as well as preparation for this activity and interpersonal relationships, arising in its process. Sport is a specific kind of physical or intellectual activity performed for the purpose of competition, as well as purposeful preparation for them through warm-up and training. In combination with rest, the desire to gradually improve physical health, increase the level of intelligence, obtain moral satisfaction, strive for excellence, improve personal, group and absolute records, fame, improve one's own physical capabilities and skills, sport is intended to improve the physical and mental characteristics of a person.

Peculiarities of the stage of the resulting training of actions: tasks, means and methods, peculiarities of methods and technologies in the pedagogical process.

Target – further development of motor action, which leads to the formation of a strong motor skill.

Tasks to be solved:

1. To achieve stability and automatism of motor action fulfillment.

2. To achieve the fulfillment of a motor action in accordance with the requirements of its practical use (necessary efforts, rational rhythm and tempo, accuracy, efficiency, economy, etc.)

3. Provide a variable use of the action, depending on the prevailing external conditions for the performance of the action.

Tentative basis for action at this stage, it seems to be curtailed - some of the reference points on which attention was previously focused are now removed from the sphere of constant awareness (which does not exclude the possibility of taking them under conscious control again when circumstances require it).

Along with methods standard repetition exercise methods are used more widely than at the previous stage variable interval exercise with various methods of changing the parameters and conditions of action.

The proportion of combined varieties of ways to fulfill motor actions is increasing - re-alternating and interval exercises with hard and different rest intervals.

Game and competitive methods are being used more widely.

Repeated reproduction of a learned action serves at the same time as a factor in the development of motor qualities (strength, speed, endurance, etc.), which determine its effectiveness.

This is ensured by the following methodological techniques:

The use of additional resistances and weights in the process of performing exercises in alternation with the implementation of exercises without resistance and weights.

Stimulating the speed and pace of movement performance with the help of external sensory leading, technical means and supporting external conditions (light and sound leaders, simulators, inertial forces, support reactions, etc.).

Exercising against the background of fatigue created by previous loads and shortening the rest intervals between repetitions.

Ideomotor exercise is used as a way of self-tuning for the perfect execution of a motor action in a condensed, abbreviated form with an emphasis on key points and conditions for its implementation, as well as a way of introspection and correction of mistakes.

Prevention and error correction:

Excessive, overly accentuated and protracted concentration of attention on controlling the details of an action, which inhibits its automation. This is excluded when using methodological techniques that contribute to switching attention to its result and variable conditions of action, including it in game and competitive situations.

Violation of the measure in the use of a standard-repetitive exercise, which results in excessive stereotyping of the skill; or, on the contrary, a violation of the measure in varying the exercises and the conditions for their implementation, as a result of which an insufficiently stable skill is formed.

Violation of the measure between the development of a motor skill and the education of physical qualities.

For this, it is necessary to ensure a harmonious combination of the improvement of the technique of action and the upbringing of motor qualities, which determine its effectiveness.

Control over the formation of a skill and its improvement:

Such control includes determining its overall effectiveness and the quality aspects of the skill, on which its reliability and effectiveness depends.

Overall effectiveness of the action- is evaluated in tests and competitions, the results of which are compared with tabular standards. Here, only the external effectiveness of the action is determined, but the individual components on which its practical effectiveness depends are not identified.

Criterion of the effectiveness of the technique of action deduced on the basis of comparing its effectiveness in holistic reproduction and the so-called motor potential, assessed in the test, which is a simplified version of the action. For example, by the result of jumping upwards with a push of two legs from a place, the motor potential in high jumps is assessed. The effectiveness of the action technique can be judged in running by the ratio of the duration of the flight and reference phases or by the ratio of the length and frequency of steps.

The degree of automation of movements- is assessed by the success of exercises that require switching attention in the course of the action from himself to certain objects and tasks. For example, the performance of exercises associated with the limitation of visual and exteroreceptive control or in the process of performing an exercise, the analysis of external conditions for the solution of additional tasks of motor activity.

On the degree of reliability of the acquired skill judged by its stability in conditions of confounding factors and by its appropriate variability in changing conditions, which is revealed through appropriately organized control exercises.

The totality of the named criteria and control tests allows to comprehensively control the course of the formation and improvement of a motor skill at the final stage of working out an action.

Methodological foundations of an athlete's physical training. Features of special physical training in the sport.

(SFP) is a process that ensures the development of physical qualities and the formation of motor skills and abilities that are specific only for specific sports or specific professions, provides the selective development of individual muscle groups that carry the main load when performing specialized exercises. The main means of special physical training are competitive exercises in "their own" kind of sport. The ratio of the means and methods of GPP and SPP depends on the individual characteristics of the athlete, his sports experience, the period of training and the tasks to be solved. The principle of unity is based on the fact that the adaptive reactions of the body to the load are selective and cannot provide the development of all the qualities necessary for showing a high sports result. Each quality, depending on the biological structure of the movements used, on the intensity of the load, develops specifically. A deviation in one direction or another when using either specific means or general developmental physical exercises does not give the desired effect. The level of development of physical qualities is not the same among representatives of various sports.

The only correct solution to the issue of using general and special physical training is in their reasonable combination at different stages of the educational and training process.

Special physical training is very diverse in its focus, but all of its types can be reduced to two main groups:

1. sports training;

2. professionally applied physical training.

Sports training (training) is an expedient use of knowledge, means, methods and conditions, which allows you to directly influence the development of an athlete and ensure the necessary degree of his readiness for sports achievements.

At present, sports are developing in two directions with different target orientations - mass sports and high-performance sports. Their goals and objectives differ from each other, however, there is no clear boundary between them due to the natural transition of some of the trainees from mass sports to "big" and back.

The goal of sports training in the field of mass sports is to strengthen health, improve physical condition and active recreation.

The goal of training in the field of elite sports is to achieve the highest possible results in competitive activity.

However, as far as the means, methods, principles of sports training (training) are concerned, they are similar both in mass sports and in elite sports. The structure of training athletes who train and function in the field of mass sports and sports of the highest achievements is also fundamentally common.

The structure of an athlete's readiness includes technical, physical, tactical and mental elements.

Technical readiness should be understood as the degree of mastering by an athlete of the technique of the system of movements of a particular sport. It is closely related to the physical, mental and tactical capabilities of the athlete, as well as to the conditions of the external environment. Changes in the rules of competitions, the use of other sports equipment noticeably affect the content of the technical readiness of athletes.

The structure of technical readiness always contains the so-called basic and additional movements.

The basic ones include movements and actions that form the basis of the technical equipment of this sport. Mastering basic movements is a must for an athlete specializing in this sport.

Additional ones include secondary movements and actions, elements of individual movements that do not violate his rationality and at the same time are characteristic of the individual characteristics of a given athlete.

Physical fitness is the capabilities of the functional systems of the body. It reflects the required level of development of those physical qualities on which competitive success in a particular sport depends.

The tactical readiness of an athlete depends on how much he masters the means of sports tactics (for example, technical techniques necessary for the implementation of the chosen tactics), its types (offensive, defensive, counterattacking) and forms (individual, group, team).

Mental readiness is heterogeneous in its structure. It can be divided into two relatively independent and at the same time interconnected sides: volitional and special mental readiness.

Strong-willed readiness is associated with such qualities as purposefulness (a clear vision of a promising goal), determination and courage (a tendency to take reasonable risks, combined with deliberate decisions), persistence and perseverance (the ability to mobilize functional reserves, activity in achieving a goal), endurance and self-control ( the ability to control their thoughts and actions in conditions of emotional arousal), independence and initiative. Some of these qualities may be initially inherent in one or another athlete, but most of them are brought up and improved in the process of regular training and training work and sports competitions.

In the structure of a special mental fitness of an athlete, it is necessary to highlight those aspects that can be improved in the course of sports training:

1. resistance to stressful situations of training and competitive activity;

2. kinesthetic and visual perception of motor actions and the environment;

3. the ability for mental regulation of movements, ensuring effective muscle coordination;

4. the ability to perceive, organize and process information in the face of time pressure;

5. the ability to form anticipatory reactions in the structures of the brain, programs preceding real action.

Introduction

The general foundations of human physical qualities upbringing apply, naturally, to the athlete's physical training, but it is also characterized by the features arising from the specific laws of sports improvement. One of the main features is that in the physical training of an athlete, its two sides, general and special physical training, are organically combined.

The general physical training of an athlete includes a versatile upbringing of his physical qualities, which are not reduced to specific abilities shown in the chosen sport, but one way or another determine the success of sports activity. This side of training plays a primary role in increasing the general level of the body's functional capabilities, complex development of physical working capacity in relation to a wide range of different types of activity and systematic replenishment of the athlete's motor skills and abilities.

Although general physical fitness has certain identical features in various sports, this does not mean that its content does not at all depend on the characteristics of sports specialization. The fact is that general physical fitness should be built according to the laws of the transfer of the training effect from preparatory exercises to competitive actions in the chosen sport. It is clear that general physical training must be built in such a way as to fully use the positive transference and, if possible, exclude or neutralize the negative transference. This is due to the peculiarities of general physical fitness among representatives of various sports.

But this aspect of an athlete's training does not become completely identical to special training, otherwise its role in the system of sports training would be lost, and ultimately in the entire system of comprehensive education.

Special physical training of an athlete is the education of physical abilities, which are a specific prerequisite for achievements in the chosen sport; it is aimed at the maximum possible development of these abilities.

It is known that different sports require different abilities and / or an unequal combination of certain abilities.

Naturally, in the process of practicing a chosen kind of sport, it is necessary to selectively influence the abilities that correspond to its specificity in order to ensure the maximum possible degree of their development. This determines the essence of the athlete's special physical training.

General and special training are two integral parts of an athlete's overall physical fitness. As will be seen from the further presentation, they are presented at all stages of the long-term process of sports improvement, but their ratio at different stages naturally changes.

1. General basics of physical fitness

It is customary to call the physical training of an athlete the education of physical qualities, manifested in the motor abilities necessary in sports. Physical training is associated with the upbringing of motor abilities and provide an athlete with the ability to perform movements with the necessary speed, strength, duration, and also contributes to versatile physical development and health improvement.

General physical training serves to educate such a complex of motor abilities that may not directly enter into the competitive potential (such as, for example, aerobic endurance in the shot pusher). However, thanks to general physical training, an athlete acquires the necessary supply of motor skills and abilities for subsequent technical training and provides himself with such a level of performance that allows him to successfully carry out special physical technical and tactical training. For example, if the aerobic endurance level of the shot putter is insufficient, then it will quickly fatigue when performing a series of speed-strength exercises. General physical training means general preparatory exercises.

Auxiliary physical training is built on the basis of general physical training and is focused on creating a special basis necessary for the effective performance of large volumes of work aimed at the development of special motor qualities. Such training involves increasing the functional capabilities of various organs and systems of the body, improving neuromuscular coordination, increasing the ability of athletes to endure heavy loads, and improving the ability to effectively recover after them.

Special physical training consists in such upbringing of motor abilities, which provides an athlete with the opportunity to successfully act in competition conditions. Therefore, special physical training is directly included in the competitive potential and therefore only affects the sports result. This type of training is carried out with the help of special preparatory and competitive exercises.

2. Unity of general and special training of an athlete

One of the fundamental provisions of the scientific school of sports is expressed by the principle of the unity of general and special training of an athlete. This principle is based on a dialectical understanding of the relationship between sports specialization and the general versatile development of an athlete. The success of sports specialization is naturally associated with the progression of an athlete not only in the chosen sport, but also in many other respects, which is clearly convinced by the generalization of scientific data and advanced experience in sports practice.

In short, the essence of the dependence of achievements in the chosen sport on the versatile physical development of an athlete is explained primarily by correlative interactions between various directions of morpho-functional changes that form the basis for the development of physical abilities (the so-called direct and indirect "transfer" of physical qualities). Since the organism is a single whole, the development of some of its properties cannot occur in isolation from the development of others. Moreover, interactions are both positive (when the development of some properties enhances others) and negative (when the progression of some properties is to the detriment of others). In this connection, the following pattern is of fundamental importance: for the maximum development of individual physical abilities, it is necessary to increase the general level of the body's functional capabilities. No matter how narrow the subject of sports specialization may be, improvement in it is somehow conditioned (in the absolute majority of sports) by the versatile physical development of an athlete, although the ratio of the degree of development of various physical abilities in each case has its own characteristics. One-sided specialization, when this pattern is ignored, contradicts, therefore, the natural development of the organism. Temporarily, such specialization may be accompanied by an increase in sports results, sometimes even significant, but in the future it turns out to be a losing one, and not only in terms of sports. So, according to recently obtained biological data, the constant exploitation of a narrow range of functions, in conflict with the laws of plastic renewal of the body's structures, can lead to pathology in extreme cases. The importance of the versatile development of an athlete for improvement in the chosen kind of sport is determined, further, by the regularities of the formation and improvement of motor skills (the so-called "transfer" of motor skills). From the total mass of accumulated knowledge about these patterns, it is known that complex motor skills, such as sports, arise on the basis of previously acquired forms of coordination of movements and include them as their prerequisites. In the process of mastering various motor coordination, not only such preconditions expand, but also develops the ability to further improve in motor activity - trainability. Therefore, in principle, the wider the range of motor skills and abilities mastered by an athlete (of course, within certain limits, depending on the characteristics of sports specialization), the more favorable the prerequisites for the formation of new forms of movements and improvement of those mastered earlier.

So, a number of regularities of progression in sports require that training, providing the maximum degree of perfection of an athlete in the chosen specialization, would simultaneously contribute to his all-round physical development and general "motor" education. There is no formal logical contradiction in the requirement to harmoniously combine versatility and in-depth specialization, but there is a real inner dialectic of the development process. There is also no doubt that the degree of sports development depends on the general cultural growth of the athlete, his spiritual wealth, versatile development of intellectual and other abilities. The rational system of sports training organically combines, therefore, all aspects of an athlete's education.

The unity of general and special training in the Soviet school of sports is due to both the noted patterns of sports improvement and the cardinal requirements of the entire social education system, aimed at the harmonious development of the personality and comprehensive preparation for socially necessary types of activity. Hence, the principle of unity of general and special training of an athlete should be considered as a concrete expression in the field of sports of the general principles of the all-round development of a personality and the connection between education and life practice. One of the main sources of this principle was the historical experience of the formation of the program and regulatory foundations of the Soviet school of sports. As is well known, they organically combined the normative requirements of the Unified Sports Classification with the norms and requirements of the RLD complex, providing for a wide general physical fitness, which largely determined the rapid growth of sports movement in our country. The progressiveness of this experience was also confirmed by its successful use in organizing the sports movement in other socialist countries.

Practically embodying the principle of the unity of general and special training, it is necessary to keep in mind the following provisions that emphasize the nature of the relationship between these sides in sports training:

Inseparability of general and special training, as equally necessary aspects of sports training. From the previous it follows that none of these sides can be ruled out without prejudice to the prospects of sports improvement and the ultimate goals of using sports as a means of comprehensive education of athletes.

The interdependence of the content of general and special training. The content of special training depends on the prerequisites that are created by general training, and the content of general training acquires certain features that depend on sports specialization. This is also the unity of these sides of preparation. Moreover, no matter how paradoxical it sounds, the general training of an athlete, as his sports specialization deepens, also specializes. It does not become special in the literal sense of the word, but differentiates itself in certain components in relation to the peculiarities of the chosen kind of sport. The main meaning of the specialization of general training in the process of sports training is to make the fullest possible use of the effect of positive transfer of training (from general preparatory exercises to special preparatory and competitive exercises) and to exclude or at least limit the effect of negative transfer. This is reflected in the selection of general training tools and the methodology for their application. This explains the differences in general training in each specific case of sports specialization, which are expressed the more significantly, the more different kinds of sports differ from each other.

3. Irreducibility of general and special training and the need to observe a certain measure of their ratio in the process of sports training. The unity of general and special training should be understood as a unity that is not devoid of contradictions (in the dialectical sense of the word). Not every ratio of these sides in training will be useful for sports improvement. An excessively large volume of general training is associated with a decrease in the required volume of special training, and, consequently, its impact, expressed in the development of special training. On the other hand, an excessive reduction in the volume of general training for the sake of special narrows the "base" of sports specialization, which in the end also adversely affects the growth of sports achievements.

This poses the problem of the optimal combination of general and special training - the problem of the measure of their ratio. The complexity of the problem is due to the fact that, firstly, each sport makes its own special requirements to the structure of an athlete's readiness (the necessary ratio of its components), and hence to the structure of his training; secondly, a number of components of an athlete's readiness, especially physical, to a greater extent than others, depends on hereditary prerequisites and therefore is less amenable to directional change, and this leads to individual characteristics of the ratio of general and special training; thirdly, the mutual influence of various components of an athlete's fitness (including the nature of the "transfer" of fitness) does not remain constant (strictly constant), but changes at different stages of training and in the process of age-related development of the athlete. All this obliges, when determining the ratio of the general and special training of an athlete, to take into account the specific level of his preparedness, individual and age characteristics, the peculiarities of the chosen kind of sport and stages of training. In the methodology of sports, to date, some quantitative guidelines have been developed for normalizing the ratio of general and special training at various stages of the year-round and long-term training process.

3. Education of strength abilities

The concept of "strength abilities" began to be widely used in recent decades to concretize the ideas about strength capabilities or about strength as one of the physical qualities of an athlete. Studies have found that various types of strength manifestations (for example, in static conditions, in prolonged running, in speed-strength exercises) in sports and in general in motor activity are often little connected or even negatively correlated with each other. This was the reason for the differentiation of the concept of "force".

Strength is essential in all major sports, but to varying degrees and in different proportions. In some sports, the actual strength abilities are required to a greater extent, in others - speed-strength, in the third - strength endurance.

The actual strength abilities are most definitely manifested in relatively slow movements with large external weights (for example, when standing up with a barbell on the chest from a deep crouch before pushing it out) and with isometric efforts (holding the barbell of maximum weight in a static position, fixing the "cross" in an emphasis in position of the hand to the sides on gymnastic rings, etc.). The actual strength abilities are measured, in particular, by the weight of the overcoming burden, the time of maximum muscle tension (in static efforts) and the mechanical force shown (the product of the value of the moved mass and acceleration in dynamic exercises). Strength abilities of this type are most required in weightlifting, in wrestling, partly in artistic gymnastics (static elements) and similar sports exercises.

In the general assessment of an athlete's strength abilities, it is known that the criteria of absolute and relative strength are used. The first of them is characterized by the maximum power indicators, measured in any way (dynamometer, the weight of the lifted bar, etc.), regardless of the athlete's own body weight. The second expresses the ratio of the indicators of absolute strength I to the athlete's own body weight. With an increase in the body mass of an athlete, the indicators of his absolute strength, in principle, increase, and the indicators of relative strength decrease. In sports, where you have to deal with the movement of projectiles of maximum weight or other weights, the result is especially or more dependent on the indicators of absolute strength. High indicators of relative strength are of decisive importance in sports that include the movement of an athlete's body in space without additional external weights, as well as in those sports where you need to limit your weight within the established weight categories (in boxing, wrestling and weightlifting) ...

Speed-strength abilities, as the term itself says, are manifested in actions, where, along with strength, a high speed of movement is required. Some of these speed-power manifestations are called explosive strength. This term denotes the ability to achieve a maximum of the displayed force along the movement in the shortest possible time (assessed, in particular, by the speed-strength index - the ratio of the maximum value of the force in a given movement to the time of reaching this maximum).

The so-called reactive properties of muscles are distinguished as a specific factor of some speed-strength abilities of an athlete. They are manifested in movements that include instantaneous switching from inferior to overcoming mode of muscle work (when pushing off in a triple jump after landing with shock-absorbing flexion of the jogging leg), and are characterized by the fact that the power of overcoming efforts increases under the influence of preliminary rapid "forced" stretching of the working muscles for the account of the kinetic energy of the transferred mass (in the indicated example - the mass of the own body weight of the athlete in the phase of amortization landing). Obviously, the development of these properties of the athlete's motor apparatus largely determines success in athletics and acrobatic jumps, in the jumping elements of artistic gymnastics, figure skating, sports games, etc.

An athlete's strength endurance is the ability to withstand fatigue caused by the strength components of the load in the chosen sport. A measure of strength endurance can be the limiting (up to a pronounced drop in working capacity) time of work with weights, the weight of which is set in relation to the characteristics of the chosen sport, or the greatest amount of strength work that an athlete is able to perform within a given time. Since the level of requirements for proper strength abilities and endurance in various sports is significantly different, then the specific characteristic of strength endurance in each sport has its own characteristics. In some sports, where extreme manifestations of strength are required, strength endurance is determined, first of all, by the degree of development of strength abilities proper, in others it depends to a greater extent on specific factors of endurance. Moreover, the proportion of endurance factors is the more significant, the longer the duration of the competitive exercise and the lower its power.

In the process of sports specialization, a certain ratio of the levels of development of these power abilities is formed - their structure. As far as the available data can be judged, it is different even among representatives of "close" sports. This must be taken into account when setting and implementing the tasks of an athlete's strength training. In whatever kind of sport an athlete specializes, his training should include the education of his own strength abilities (actually strength training), speed-strength abilities and strength endurance, but in different ratios.

1 Methods of upbringing self-strength abilities

If it is necessary to ensure a high degree of development of the athlete's own strength abilities, a number of methodological approaches are used. Summarizing, they can be reduced to two methodological directions, which are combined in various proportions depending on the characteristics of sports specialization.

The first direction ("extensive" methods). It is known that if an exercise weighed down with some unsatisfactory weight is continuously repeated, as many times as possible, the degree of muscle tension in the final phase of repetitions "to failure" will be maximal. And not only in subjective perception. A number of physiological characteristics of muscle function become approximately the same as when lifting maximum weight. One of the directions in the strength training methodology is based on this effect - the use of unsaturated weights with the maximum number of repetitions. It is widely represented in a wide variety of sports, especially at the first stage of the preparatory training period.

The methods corresponding to this direction of strength training can be conditionally called "extensive". The training effect necessary for the development of strength abilities is achieved by such methods mainly by the end of a relatively long series of repetitions (the previous part of the work is done as if "in vain", if we evaluate it from the standpoint of influencing strength abilities), therefore, more significant energy consumption is inevitable than with others methods of strength training. Nevertheless, extensive methods are quite justifiably used in sports training, in particular, when it is necessary:

increase the physiological muscle diameter and body weight of the athlete, which is an important prerequisite for maximum strength;

to functionally prepare the athlete's body for subsequent power loads of increased intensity (at the first stages of sports activities and at the beginning of the preparatory period of training cycles) and maintain the achieved level of general strength readiness;

to ensure the development of not only self-strength abilities, but also strength endurance.

The limiting number of repetitions in one series (approach) when using extensive methods for developing self-strength abilities is, depending on specific circumstances, from about 5-b to 10-15 (which corresponds to 80-60% weight, counting from the maximum external burden ). If it is envisaged to increase the power capabilities without a significant increase in the athlete's own weight, the number of repetitions in the series is usually limited to 4-6, respectively, increasing the weight of the weights. When there is a need to stimulate muscle hypertrophy, to increase the physiological diameter of the muscles and the total body weight of an athlete, the repetition rate in a series is approximately 8-12 (with a burden of 70-75% of the maximum). Such a dosage, judging by practical and literary data, creates favorable conditions for the activation of metabolic processes in the muscles, accompanied by increased synthesis of protein structures during the recovery period.

Other typical moments of normalization of loads when using the considered methods are characterized by approximately the following parameters: the number of approaches in each exercise - 3 or more (depending on the number of repetitions in the series), the rest intervals between them - 60-180 seconds, the number of types of exercises in a separate lesson - 2-3 and more, the number of lessons in a microcycle - 2-4.

The second direction ("intensified" methods). The most important role in improving the athlete's own strength abilities is played by the systematic overcoming of weights that require the maximum mobilization of his strength capabilities, that is, weights that impede movements with a force equal to or almost equal to the maximum strength that an athlete is able to display in a given state of his preparedness. The special effectiveness of such weights as factors of strength training is physiologically explained by the fact that the intensity of the body's response to the action of an external stimulus is proportional within certain limits to the strength of the stimulus, which in this case is the degree of burden (the greater, for example, the weight of the bar being lifted, the greater the frequency of effector impulses and the number of muscle motor units involved in the work).

Strength training methods based on the use of extreme and near-limit weights can be called "intensified". They express the main tendency of the methodology of strength abilities upbringing in a number of sports that require extreme manifestations of strength, and are among the main ones in other sports, when the tasks of a significant increase in the level of strength and speed-strength readiness of an athlete are solved. Within this methodological direction, it is necessary to distinguish between approaches associated with the use of dynamic, static (isometric) and combined modes of muscle tension.

Dynamic exercises with near-limit and extreme weights. Most of the strength exercises are characterized by a dynamic regime, including when they are performed with extreme weights.

The main range of burdens when using intensified methods is approximately in the range from 80-90 to 95-97% and in relation to the maximum. Less significant weights are introduced only as "warm-up" or in the order of short-term switching during the exercise. Moreover, the number of preliminary approaches is relatively small (qualified athletes often have only 2-3, not counting the warm-up in the initial part of the lesson).

If the goal of higher development of strength abilities is pursued, the number of types of exercises with near-limit and extreme weights can reach 6 or more in a separate training lesson; the number of approaches in each exercise is also 6 or more; the number of repetitions in each approach is small, since it is limited by large weights.

Rest intervals between approaches with such a rationing of the load should ensure the restoration of working capacity so that in the next approach it was possible to overcome a more significant burden, or at least cope with the same burden. In practice, they are about 3-5 minutes for qualified athletes (for "heavyweights" the intervals are usually longer than for lighter athletes). In intervals, if acute fatigue does not prevent this, it is advisable to perform exercises "in relaxation" and "in stretching", which contribute to recovery under power loads.

Although the main line of the dynamics of weights in the methods under consideration is to approach the maximum during the exercise, this does not exclude the appropriateness of some variation in the values ​​of the weights. One of the most common methods of variation is the dosage of weights in a series of sets with "wavy" deviations from the main training weight by 5-10%. For the same purpose, a number of methods of alternating types of strength exercises are practiced during a training session.

Isometric and combined strength training modes. The method of strength training, based on the use of extreme weights, includes as one of the additional sections the so-called "isometric training".

Practical experience and some experimental facts allow us to consider the following recommendations on the method of isometric exercises more or less reasonable. If it is necessary to accelerate the growth of indicators of "static" strength, it is advisable to include isometric exercises in training up to 4 times a week, allotting for them about 10-15 minutes each time. During this time, you can perform up to 6 exercises (in different positions), repeating each 2-3 times. The moment of isometric stress is recommended to be normalized at the rate of 5-6 sec. At the same time, it is important that the effort grows gradually and reaches a maximum by the 3-4th second. If the athlete is pre-adapted to the strength load, the effect of the exercise can be increased by immediately repeating the same effort (2-3 times with an interval of several seconds). Rest before the next exercise is normalized within 1-3 minutes.

The conditions for the rational use of isometric exercises are also:

performing in the intervals of rest between static efforts of breathing exercises, exercises in relaxation and stretching;

the optimal combination of isometric loads with the main components of the content of training sessions; dynamic exercises in the structure of a lesson should, as a rule, precede isometric exercises (except for the episodic inclusion of isometric tensions before speed-power actions, which sometimes acts as a stimulating factor, and in some other cases);

the use of training machines with indicators that allow you to control the magnitude of the displayed force;

a gradual change in the complex of isometric exercises used (in particular, by changing the starting positions) with an approximate frequency of 4-6 weeks. This allows to some extent prevent the decrease in the effectiveness of isometric training "as you adapt to static stress.

The desire to combine the strengths of the isometric and dynamic load modes in one method led to the development of combined "dynamo-static" exercises, which are currently one of the additional factors of an athlete's strength training. An elementary example of such exercises is squats with a barbell on the chest or shoulders with a dosed delay in intermediate positions. In general, in dynamo-static exercises, overcoming, static and yielding modes of muscle tension can be combined in various versions, passing into each other. Most often, these exercises are performed on training machines equipped with special devices.

2 Methods of upbringing speed-strength abilities

It has already been noted that proper strength training is only one of the aspects of training an athlete's strength abilities. Depending on the peculiarities of sports specialization, this aspect of training is combined in various correlations with the upbringing of speed-strength abilities, strength endurance and other abilities of a complex nature. Moreover, if the sports result in the chosen kind of sport is not in a determinative dependence on absolute strength, the actual strength training is subordinated to other aspects of the athlete's training, which is reflected in the methodology of training strength abilities.

In sports, in which achievements are determined not so much by absolute strength, as by the speed of movements, the leading direction of an athlete's strength training is the upbringing of speed-strength abilities.

The methodology of upbringing speed-strength abilities is characterized in the absolute majority of sports by the use of unsatisfactory weights and in all sports - by setting to the maximum possible speed or acceleration of the actions performed. The general rule for standardizing additional weights is that they should be increased only insofar as this does not lead to a significant slowdown in the speed of movements relative to the speed of competitive actions. In principle, the greater the degree of burden overcome by an athlete in the conditions of competition in the chosen sport, the wider the range of appropriate increase in training weights can be in the upbringing of speed-strength abilities, and vice versa. So, speed-strength exercises among weightlifters are often performed with weights approaching the limit (70-80% of the maximum and above), while basketball players use such weights in a small amount (as a factor of general strength training) and rarely exceed 20-30% individual maximum.

Primary importance in the selection of means of directed influence on speed-strength abilities is given to preparatory exercises with an "explosive" nature of efforts (such as barbell snatch, throwing, jumping, etc.). In recent years, more attention has been paid to exercises of the so-called "shock" type, designed to influence the reactive properties of the locomotor apparatus. A distinctive feature of these exercises is the stimulation of the power of overcoming efforts with the help of inertial forces that are created in the previous phases of action and force the muscles to function initially in an inferior mode, such as, for example, when jumping up "at a pace" after a deep jump with external weights or in a jerk lifting loads on block devices. In addition to the noted features, the methodology of upbringing speed-power abilities is characterized by particular features arising from the specifics of sports specialization. This section of training, being a kind of connecting link between proper strength training and upbringing of speed abilities, should reflect the peculiarities of the ratio of speed and strength, which is optimal for improving in the chosen sport.

3 Methods of training strength endurance

The nature of the requirements of sports specialization to his endurance also has a significant impact on the content and methodology of an athlete's strength training, especially in sports characterized by a long duration of competitive exercises. The main place in strength training with specialization in such sports is the education of specific strength endurance. It has already been said that the higher the degree of external burden that an athlete must overcome in competition, the more his strength endurance depends on the development of strength. Therefore, the ways of training strength endurance in exercises associated with significant weights, in many respects coincide with the ways of training proper strength abilities. Special measures aimed at the development of strength endurance, in this case, are reduced mainly to a certain increase in the number of repetitions when using extensive methods of strength training (for example, up to 15 in a series), as well as to an increase in the total volume of strength load and motor density of training sessions.

The peculiarities of the methodology of strength endurance upbringing in sports, which are distinguished by a long duration of competitive exercises, are, first of all, in the fact that the main tendency of loads here is an increase in the volume of work with weights of a relatively small size. Weights are normalized in such a way that the duration of the phases of the load when performing the training work as close as possible to the duration of the competitive exercise (in a series of repetitions or in total in several series). One of the most common methodological forms of organizing classes is "circular training" (it can include, as the content of one "circle", for example, for a rower or skier, 8-10 exercises of local and general impact with weights reaching 20-40% of the maximum , repeated up to 30 times at each "station")

When using training forms of competitive exercises in order to educate power endurance, performed in competition without object weights (running, swimming, etc.), it is advisable to introduce weights to the extent that it does not distort the main motor skill. Taking this into account, nowadays, they use less and less methods of not strictly regulated weights (running with an arbitrary load, running in deep snow, etc.). Methods of accurate rationing of weights are being replaced by the use of special technical means (for example, for runners - a mobile device in the form of a wheel on a cable, which creates, when the runner moves, a metered resistance that does not violate the running technique; for swimmers - a water treadmill and dynamometric expanders, with the help of which the resistance during swimming movements is set; for cyclists - a device that regulates the resistance when pedaling).

4. Education of speed abilities

To designate the qualities of an athlete that directly determine the speed characteristics of his actions, the generalizing term "speed" has long been used. In recent decades, it is increasingly being replaced by the term "speed ability". The fact is that studies of specific forms of manifestation of speed reveal their significant differences. The following are distinguished as speed abilities:

the speed of a simple and complex reaction (measured by the latent response time);

the speed shown in the rate (frequency) of movements (measured by the number of movements per unit of time).

Most sports require the full range of speed abilities, but not to the same extent, in different ratios and forms. Hence, the peculiarities of the tasks for their upbringing in representatives of various sports follow. A number of major sports can be subdivided in this aspect into several groups:

Sports requiring the maximum manifestation of all or most of the speed abilities in variable situations (sports games, martial arts, slalom, etc.).

Sports that require maximum manifestation of most speed abilities in relatively standard situations (sprint, athletics and acrobatic jumps, running throws, etc.).

Sports that require maximum (or close to maximum) manifestation of individual speed abilities under conditions of significant external burden (weightlifting, shot put, hammer throw, etc.) or as part of a complex of coordination complex of movements with a standardized structure (gymnastics, figure skating, etc.).

Sports, the manifestation of speed abilities in which is decisively limited by endurance (stayer and other sports with extreme requirements for endurance).

When specializing in any of the sports of the first two groups, it is necessary in the process of long-term training to ensure the achievement of the highest possible degree of complex development of speed abilities. Their versatile education should be the main or one of the main sections of the training content. At the same time, a specific problem in sports of the second group is the prevention and overcoming of the "speed barrier", the emergence of which is facilitated by the standard conditions of the extreme manifestations of speed. The upbringing of speed abilities among those who specialize in sports of the third group also takes a significant place in training, but has a relatively narrow focus and is carried out mainly as one of the aspects of upbringing speed-strength, coordination and other abilities. In those cases, when the subject of specialization is any of the sports with extreme requirements for endurance, the tasks of upbringing the speed of movements are solved in decisive dependence on the upbringing of speed endurance (upbringing of the speed of a motor reaction is not a particular problem here).

Speed ​​abilities, according to the general opinion of specialists, lend themselves to development with great difficulty and in much smaller limits than other physical abilities (an indirect illustration of this is the fact that records in sprint grow much more slowly and to a lesser extent than in other sports). It is advisable to go for large expenditures of time and effort for the sake of small shifts in the development of individual speed abilities only in those cases when it is impossible to ensure the growth of sports results without this. In principle, it is always possible to achieve an increase in the speed of movements not only by influencing the actual speed abilities, but also in other ways, in particular, through the education of strength and speed-strength abilities, speed endurance, improvement of the technique of movements (which is widely used in the training process).

It should also be borne in mind that the range of mutual transfer of speed capabilities is limited. Often not only clearly different forms of manifestation of speed do not correlate with each other (for example, the speed of a simple reaction and the speed of movements with weights), but also its outwardly similar manifestations in the composition of the same system of movements.

4.1 Methods of upbringing the speed of a simple motor reaction

Constant attention is paid to the improvement of a simple motor reaction in specialization and in sports that require in the starting phase of the competition or in the course of its instant response by a predetermined action on a certain signal or a situation that has a signal value (starting shot, referee's whistle, appearance of a target during high-speed shooting, etc. .).

The elementary basis of the methodology of upbringing the speed of a simple motor reaction is a repeated response by action to a suddenly arising (predetermined) stimulus with a set to shorten the response time. As a rule, the reaction is carried out not in isolation, but as part of a specifically directed motor action or its element (start, attacking or defensive action, elements of game actions, etc.). To a certain extent, various exercises, including simple and complex forms of manifestation of speed abilities, can contribute to the improvement of simple reactions in the chosen sport. The range of transfer of the speed of motor reactions of different types, as well as the transfer of the speed of movements to the speed of simple motor reactions, is initially quite wide, which justifies the use of a complex of similar means (in particular, sprint exercises, basketball and other highly dynamic games at the first stages of its education in representatives of different sports) ). The degree of development of the speed of a simple motor reaction achieved on this basis is often sufficient for an athlete if he does not specialize in a sport that requires its maximum.

It is difficult to achieve significant reductions in simple reaction times. The range of possible reduction of its latent time over a period of many years of training is approximately 0.10-0.15 sec. Solving this problem, they constantly include exercises "on the speed of reaction" in the training. They are performed in lightweight conditions (given that the reaction time depends on the complexity of the subsequent action, it is isolated from complex forms of actions together with movements directly related to it and worked out separately, lightweight initial positions are introduced, etc.), as well as in variable situations (variation of the signal stimulus in strength and time of action, modification of the forms and conditions of the exercise) and in conditions as close as possible to competitive ones, in combination with the techniques of special mental training.

The not particularly high efficiency of the practiced methods of upbringing the speed of reaction prompts to look for unconventional approaches. The idea of ​​the so-called "sensory" method has emerged relatively long ago, but has not yet received wide practical implementation.

In practice, this is expressed in the implementation of a three-stage system of tasks: at the first stage, the athlete reacts as quickly as possible to the starting signal, each time receiving information from the coach about the actual reaction time; at the second stage, the athlete's self-assessment of the reaction time is introduced, which is immediately compared with the coach's assessment; at the third stage, when these estimates begin to coincide in most cases, tasks are introduced for precisely determined variation in the response time.

New possibilities for rationalizing the methods of upbringing the speed of a motor reaction appear in connection with the development of modern electronic and other devices that allow to provide urgent objective information about the latent period of the reaction, and in some cases, to stimulate its speed. For this purpose, a starting simulator is used, consisting of tensometric starting blocks, an automatic reaction time recorder and an electronic-acoustic device that emits a sound that changes depending on the nature of the pressure on the blocks during the start. Thus, a kind of sound picture of the start is created, which helps the athlete to evaluate and correct the parameters of his reaction.

athlete motor physical endurance

4.2 Methods of upbringing the speed of complex motor reactions

The most significant requirements related to the speed of complex motor reactions are presented in sports characterized by constant and sudden changes in the situation of actions (sports games, single combats, slalom, downhill, motorcycle sports, etc.). The majority of complex motor reactions in sports are “choice” reactions (when from several possible actions it is required to instantly choose one that is adequate for a given situation). In a number of sports, such reactions are simultaneously reactions "to a moving object" (ball, puck, sporting weapon, etc.).

The upbringing of the speed of complex motor reactions is an important component of sports, technical and tactical training, especially in sports such as sports games and martial arts. The main ways of its improvement are modeling of integral competitive situations in training and systematic participation in competitions. However, due to this, it is impossible to provide a selectively directed effect on the factors of complex reaction for obvious reasons. This requires specialized tools and methods.

In special preparatory exercises aimed at developing the speed of complex reactions, individual forms and conditions of its manifestation in the chosen sport are modeled. At the same time, special conditions are created to shorten the reaction time.

When educating the speed of reaction to a moving object (RDO), special attention is paid to reducing the time of the initial component of the reaction - distinguishing and fixing an object (for example, a ball, a puck) in the field of view. In typical sports cases, when an object appears suddenly and moves at high speed (sometimes up to 50 or more meters per second), this component absorbs most of the entire reaction time - usually much more than half. In an effort to reduce it, they go in two main ways:

) educate the ability to turn on and "hold" the object in the field of vision in advance (when, for example, a hockey player knows how not to let the puck out of his field of vision for a moment, the time of the RDO is "naturally" reduced for the entire initial phase), as well as the ability to provide for possible movements of the object (the so-called anticipatory reaction - "reaction to anticipation"). Such skills are brought up in the process of improving technical and tactical actions and performing special preparatory exercises;

) directionally increase the requirements for the speed of perception and other components of the reaction based on the introduction of external factors that stimulate it.

For this purpose, in addition to traditional means and techniques (game exercises with an increased number of balls and on a reduced area, training exercises "one against two", etc.), simulators with programming devices and other special devices are increasingly being used.

The choice reaction time, as is known from applied psychology, largely depends on the number of choice alternatives, or, in other words, the possible reaction options, of which only one should be selected.

Taking this into account, when educating the quickness of the choice reaction, they strive, first of all, to teach the athlete to skillfully use "hidden information" about the opponent's probable actions, which can be extracted from observing his posture, facial expressions, preparatory actions, general demeanor, etc. Experienced athletes sometimes demonstrate an amazing art to accurately predict the actions of an opponent based on subtle signs and to parry them with an expedient reaction.

Applying special preparatory exercises to improve the choice reaction, they sequentially complicate the situations of choice (the number of alternatives), for which they gradually increase, in a certain order, both the number of action options allowed for the partner (in pair and group exercises) and the number of response actions. A necessary prerequisite for the sufficient effectiveness of such a technique is the simultaneous improvement of sports and technical skills, replenishment of their fund, education of coordination abilities and tactical thinking.

3 Methods of upbringing speed of movements

It provides for the widespread use of all basic training methods: methods of strictly regulated exercise, competitive and game.

The competitive method in the process of practicing speed exercises is used (in its elementary and full forms) much more often and to a greater extent than, for example, in the process of strength training or in exercises that require extreme manifestations of endurance. (For illustration, suffice it to say that high-class athletes specializing in typical high-speed sports, the number of only official starts reaches 100-200 and more per year.) the maximum manifestation of speed in ordinary training conditions is much more difficult than against the background of the emotional uplift created by the conditions of the competition. For the same reason, when performing speed exercises, they often resort to the play method. In addition, it provides a wide variety of actions that prevent the formation of a "speed barrier".

However, the basis of the methodology of upbringing the speed of movements in the process of training, as well as in the upbringing of other physical abilities of an athlete, are the methods of strictly regulated exercise. They are presented by methods of repeated performance of actions with a setting for the maximum speed of movements and methods of variable exercise with varying speed and accelerations according to a given program in specially created conditions. The specific patterns of the development of the speed of movements oblige to combine these methods especially carefully in appropriate proportions.

Therefore, the problem of the optimal combination of methods, including relatively standard and variable forms of speed exercises, as well as the problem of ways of exceeding the speed of movements, which has become habitual for an athlete, is central to the methodology of upbringing the speed of movements. When solving these problems, the following (some) methodological approaches are used:

Relief of external conditions and the use of additional forces that accelerate the movement. The most common way to alleviate the conditions for the manifestation of speed in sports exercises, weighed down by the weight of a projectile or sports equipment, is to reduce the magnitude of the burden, which often allows, if the methodological rules of facilitation are followed, to perform movements at an increased speed (due to transfer) and under normal conditions. It is more difficult to implement a similar approach in sports exercises, "weighed down" only by the weight of the athlete's own body. In an effort to facilitate the achievement of increased speed in such exercises, various techniques are used:

"reduce" the weight of the athlete's body due to the application of external forces.

limit the resistance of the natural environment (use of motorized leaders with a shield when cycling, ice skating; running in the wind, swimming downstream and in pools with sea water, etc.);

use external conditions that help the athlete convert the inertial force of his body movement into acceleration (running on an artificial incline path, cycling downhill, etc.);

Dosed external forces are introduced, acting in the direction of movement (for example, mechanical traction in running, which contributes to faster movement, giving a slight additional acceleration to the athlete's body weight through the towing device).

2. Using the effect of "accelerating aftereffect" and varying weights. It was noticed almost long ago, and then it was confirmed experimentally that the speed of movements can temporarily increase under the influence of the previous execution of the same or similar movements with weights (jumping with a load before a high jump, pushing a weighted core before pushing a normal one, etc.). The reason for this lies, apparently, in the residual excitation of the nerve centers, the preservation of the motor set and in other trace processes that intensify subsequent motor actions. At the same time, the time of movements can be significantly reduced, the degree of acceleration and the power of the work performed can increase. However, this effect is not always observed. It largely depends on the measure of burden and subsequent relief, the number of repetitions and the order of alternation of the usual, weighted and lightened exercise options.

Leading and sensory activation of speed manifestations. The concept of "leading" here primarily encompasses a group of such well-known techniques as running after a partner leader, riding a bicycle after a motorcycle leader, etc. These techniques are aimed, among other things, to create a visual guideline for achieving the required speed of movement and at the same time to reduce its obstacles. manifestation (air drag).

The second group consists of techniques, the essence of which is the advanced sensory prescription of speed parameters of movements with the help of special devices such as sound leaders, light leaders and subject leaders;

Using the "acceleration" effect and the introduction of accelerating phases into exercises. Most of the speed exercises include, as you know, a period of "acceleration" (initial acceleration in sprint exercises "on the move", take-off in athletics, acrobatic and vault jumps, preliminary movements in throwing, etc.). An increase in the acceleration speed is the very first prerequisite for increased manifestations of speed in the main phases of the exercise. In certain cases, this can also be facilitated by the introduction of additional movements (for example, additional rotation when throwing a hammer, shot put). It may be advisable to introduce additional accelerating movements in the final phase of the exercise (for example, the task of touching an object suspended from the top before landing in a vault gymnastic jump can help accelerate movements in the phase of repulsion with the hands from the projectile).

... "Narrowing" the spatio-temporal boundaries of the exercise. Taking into account that the general level of high-speed manifestations in motor activity is strictly limited by its duration, in the process of upbringing the speed of multiple movements, set restrictions are introduced both for the total time of the exercise and the spatial conditions of its fulfillment.

5. Education of flexibility

Flexibility is defined as the ability of a person to achieve a large amplitude in the movement performed. In theory and practice, the term "flexibility" is widely used when it comes to joint mobility. Moreover, in some cases, flexibility is defined as the ability to realize the maximum possible mobility in the joints. Accordingly, the term "flexibility" should be used correctly, referring to flexibility in general, and the term "mobility", referring to the mobility of an individual joint. There are several types of flexibility.

Active flexibility is the ability to perform movements with a large amplitude due to one's own muscular efforts.

Passive flexibility is the ability to perform movements with a large amplitude due to the action of external forces: gravity, partner, etc. The value of passive flexibility is higher than the corresponding indicators of active flexibility.

Dynamic Flexibility - Flexibility manifested in dynamic exercises.

Static flexibility - flexibility shown in exercises of a static nature.

General flexibility is the ability to perform large-amplitude movements in the largest joints and in various directions.

Special flexibility - the ability to perform movements with a large amplitude in the joints and directions, corresponding to the peculiarities of sports specialization.

The ability to perform movements with a large amplitude is due to a number of internal factors, such as the inhibitory elements of the joint, which include the shape of the articular surface, the joint capsule, ligaments, bony protrusions and muscles, etc. However, the most important limitation of movements in the joints of a person is mutual resistance muscles surrounding the joint. So, muscle contraction during movement is accompanied by stretching of the corresponding antagonist muscles, which cause an inhibitory effect, which is of a protective nature. The resulting inhibition is associated with an increase in the tone of the stretched muscles, which leads to a reduction in the range of motion.

In addition to internal factors, flexibility is influenced by external factors such as age, gender, physique, time of day, fatigue, warm-up, etc.

Studies have found that after 15-20 years, the range of motion decreases due to age-related changes. The greatest increase in passive flexibility was noted at the age of 9-10 years, active - 10-14 years. There is an opinion that the age of 15-17 is the latest in which it is possible to purposefully and successfully improve flexibility.

Sex differences determine the superiority in articular mobility in girls at all ages by 20-30% compared to boys, in women compared to men. It was found that mobility in persons of the asthenic type is less than in persons of the muscular type.

With the development of flexibility, you should know that it depends on the daily periodicity. The best indicators of flexibility are recorded from 12 to 17 hours, and the younger the body, the greater the daily fluctuations. In athletes, daily fluctuations are less pronounced than in people who do not go in for sports.

Under the influence of local fatigue, the indicators of active flexibility decrease by 11.6%, and passive ones increase by 9.5%. A decrease in active flexibility occurs as a result of a decrease in muscle strength, and an increase in passive flexibility is explained by an improvement in the elasticity of muscles that limit range of motion. Of great importance in achieving the maximum amplitude is the ability of trainees to relax the stretched muscles, which leads to an increase in mobility up to 12-14%. The study of the relationship between the indicators of flexibility and muscle strength has shown that in some cases the increase in strength has an inhibitory effect on the development of mobility. However, the experience of advanced sports practice shows that a rational combination of exercises for strength and flexibility allows you to achieve a high level of improvement of both qualities.

The amount of passive flexibility depends to a large extent on the passive extensibility of muscles and ligaments, as well as on the individual value of the pain threshold of the trainees. In the practice of measuring passive flexibility, the experimenter, physically acting on any part of the subject's body, sets it in motion, which continues until its maximum amplitude is reached, that is, until the subject has expressed pain sensations and his refusal to continue moving.

Joint mobility is measured in angular units using goniometers and in linear measures using a ruler (Fig. 1).

Figure 1. Measurement of the maximum range of motion: a - in angular measures; b - in linear measures.

To obtain accurate data on the amplitude of various movements, such methods of light registration as cinematography, cyclography, cinecyclography, X-ray television shooting and ultrasonic location are used.

When determining mobility, a number of methodological requirements should be met: - measurements should be taken in the morning;

before the measurement, it is necessary to perform a warm-up, including exercises with increasing amplitude;

· Do not take measurements against the background of the subject's fatigue.

5.1 Means and methods

The main means of training flexibility are general and special preparatory exercises "in stretching". All of them are characterized by a marginal increase in the range of motion in the course of the serial execution of the exercise. They are divided into active, passive and combined (active-passive).

Most of the "stretching" exercises are performed in a dynamic mode - in the form of relatively smooth movements or swing-like in combination with jerks (in the final part of the trajectory). In both cases, during repetitions, as a rule, the amortization moment is expressed ("springy" performance). Also used are static exercises "in stretching", including those with "self-gripping", such as fixed bends with the arms pulling the body to the straightened legs, "splits" and other poses associated with the maximum stretching of certain muscle groups. Under certain conditions, such exercises give the greatest increase in flexibility indices in passive forms of its manifestation (E. P. Vasiliev), however, they do not guarantee commensurate indices of "active" flexibility and therefore should always constitute only a certain part of the set of exercises "in stretching". The specific proportion of various elements of this complex depends on the characteristics of the chosen sport.

General preparatory exercises "in stretching" are selected from basic and applied sports gymnastics, where they are developed in detail in relation to the tasks of all-round improvement of flexibility. Most of them are relatively local movements: flexion, extension, abduction, tilt, turns, which together allow to selectively affect all the main musculo-ligamentous groups that limit mobility in certain joints. These exercises are included in the composition of the means of general physical training of an athlete, taking into account the specific requirements for flexibility in the chosen sport, and general tasks for its upbringing, concretized in relation to the stage of sports perfection.

Special preparatory exercises "in stretching" are formed on the basis of elements of competitive actions that require the most significant mobility of any links of the musculoskeletal system (swing when throwing a javelin, swing a leg when pushing off in high jumps, position of the legs and body at the time of overcoming the barrier etc.). Usually they are performed in several modifications, the combination of which makes it possible to diversify the effect on the stretched muscle-ligamentous groups. Competitive exercises themselves, their holistic forms play in the education of flexibility, as a rule, an auxiliary role, since they are performed in a relatively small volume and often do not allow strictly directed influence on flexibility in the regime of optimal loads. A number of exercises "in stretching" are used with additional weights, which enhance the action of stretching forces, as well as in the regime of power tensions directed against the action of external resistance (for example, deep slopes with overcoming the resistance of a rubber shock absorber, inferior extension of the hands under the influence of the partner's efforts). Exercises of this kind allow you to improve flexibility simultaneously with strength abilities and thereby provide a comprehensive increase in the amplitude of active movements. The proportion of these exercises in physical training is especially significant among wrestlers and weightlifters.

The provisions that determine the dosage of the load during exercises "in stretching" and the order of their inclusion in training sessions are as follows.

Dynamic exercises "in stretching" are performed, as a rule, in series, with a gradual increase in the range of movements to the maximum. The number of continuous repetitions that make up a series should be large enough - usually not less than 8-12, since individual short-term effects on the stretched muscle-ligamentous groups are ineffective. The limit of the rational number of repetitions is the beginning of the reduction in the amplitude of movements under the influence of the onset of fatigue. Trained athletes manage to continuously repeat movements with a maximum or close to it amplitude 40 or more times. Static exercises "in stretching" are performed with a gradual increase in the time of "exposure" - from several to tens of seconds. The range of these dosages varies depending on the tasks of upbringing flexibility, the individual characteristics of its development, the level of preliminary preparedness of the athlete, his age and the characteristics of the exercises used.

Exercises "in stretching" can be included in all parts of the training session, provided that they are expediently combined with its other elements and dosed according to the general rules for normalizing loads. In the preparatory part of the lesson, these exercises are one of the components of the warm-up. Initially, they can be performed only with a shortened amplitude; its increase is allowed as it warms up, which is provided not so much by "stretching" exercises as by other exercises associated with increased heat production (running, etc.). Under the influence of sufficient preliminary warming (it is judged, in particular, by the degree of sweating), for example, after a 20-minute warm-up, the amplitude of some movements increases by almost 10 cm.

If in a training lesson, along with other tasks, a massive impact on flexibility is envisaged, it is advisable to concentrate exercises "in stretching" in the second half of the main part, highlighting them in a relatively independent section. At the same time, they should be performed in several series with alternate impact on various links of the musculoskeletal system, in combination with exercises "in relaxation". When the exercises "in stretching" have a predominantly "supporting" orientation or play a purely auxiliary role (as an element of a special warm-up), they are performed in separate series in the intervals between the main exercises.

The volume of loads used to improve flexibility or to prevent its regression is distributed between the main and additional training sessions, and additional independent exercises are often the most convenient form of daily inclusion of these loads, if the tasks are well mastered by the athlete both in dosage and in the way of performance. They can be performed in the morning as well. Although flexibility is reduced during this time, stretching exercises do not lose their effectiveness, provided sufficient warm-up.

Stretching exercises have the most significant cumulative effect when they are performed daily and several times throughout the day (twice a day or more, several series of exercises). This allows for a relatively short time to achieve a more significant improvement in flexibility than with the same volume of loads dispersed in time. Thus, the increase in flexibility indicators in one of the comparative experiments in just 10 sessions conducted in a concentrated mode (2 sessions per day for 5 days, 30 rhythmic inclinations in each session) was almost twice as large as with the same number. repetitions and the same number of classes, but held every other day.

The stages of such concentrated loads are relatively short-lived. According to some reports, 8-10 weeks is quite enough to mainly realize that part of the possible increase in the range of movements, which depends on the improvement of muscle elasticity. A further increase in joint mobility, despite increased loads, becomes insignificant, since it occurs to the extent of long-term adaptive changes in the osteo-ligamentous structures, which requires not so much concentrated as regular loads over a number of stages of long-term training. After the necessary range of movements has been provided, the loads associated with the exercises "in stretching" acquire mainly a stabilizing character. At the same time, their volume can significantly decrease (which, however, does not apply to periods of age regression of flexibility, when more and more efforts have to be expended to maintain it every year).

6. Education of endurance

Endurance refers to the ability to resist fatigue in any activity. It is known that fatigue performs a protective function in the body and leads to a temporary decrease in performance long before the depletion of working organs and systems.

The organism as a whole is involved in any human activity. However, depending on its type, some link or system of the body does most of the work. For example, during mental work, fatigue predominantly develops in the cerebral cortex, with sensory work - in the appropriate analyzers, with intense muscle activity - in the muscle link. In addition, the volume of the muscles involved in the exercise has a significant effect on the nature of fatigue.

With the local work of an individual link of the body, fatigue is caused by changes directly in the executive neuromuscular apparatus. When working on a global scale, in which more than 2/3 of all muscles are involved, which makes high demands on energy metabolism, fatigue is associated with the functioning of such important systems as the respiratory and cardiovascular systems. The mechanism of fatigue during such work is also determined by its intensity and many other factors.

Thus, in the process of solving a motor problem, an athlete has to overcome fatigue, which has a very specific character in each individual case. Accordingly, it is obvious that fatigue is specific, and the endurance demonstrated by an athlete is always special. This allows us to assert that in order to improve the methods of training endurance, it is necessary to study the physiological mechanism of fatigue in a specific activity.

The level of endurance is determined by a complex of various factors: the functional capabilities of organs and systems (inherited and acquired), the perfection of technical skill, the volitional qualities of an athlete and the amount of energy reserves in the body.

One of the most important factors determining endurance is the power of the mechanisms of energy supply of muscle activity. Based on the sign of predominant resynthesis: macroenergetic compounds are distinguished by endurance of aerobic, anaerobic and mixed (aerobic-anaerobic) character. Depending on the duration of physical activity, the leading role in the energy supply of muscle activity belongs to anaerobic and aerobic processes or their combination.

The physiological basis of aerobic endurance is a complex of body properties associated with the absorption, transport and utilization of oxygen. It should be noted that aerobic endurance is relatively low-specific, its level is weakly dependent on the exercise technique, therefore it has a high transfer rate. Obviously, this fact allowed some experts to call it general endurance.

Anaerobic endurance (it is also called speed endurance) determines a number of functional properties of the body, which make it possible to perform work in conditions of lack of oxygen. Anaerobic endurance is very specific, it is largely due to the economy of motor activity. The transfer of this type of endurance is very specific and negligible. The lower the power of work, the less its result depends on the perfection of motor skills and more - on aerobic performance.

There are many ways to measure endurance, which can be summarized in five main groups:

) execution of a continuous specific dosed load "to failure". Control exercises of this group are more often carried out in laboratory or natural conditions using various leading devices;

) fulfillment of a continuous load of a competitive type, which differs from the main one in a number of parameters. The tests of this group are typical for use in martial arts and sports games. The required specific training load is created by simulating game and combat situations, a series of technical elements, etc .;

) repeated performances of a specific, dosed according to the magnitude of the load with strictly limited rest pauses. For example, you are given the task to carry out the maximum number of strokes, throws of the "stuffed", combinations, etc. within the specified time;

4) fulfillment of the training control task upon reaching the maximum power of work for a certain period of time. Tests of this group, as a rule, are used in laboratory conditions on ergometric installations;

5) use of the competitive method.

The level of endurance is assessed by the heart rate (HR) during work and in the recovery period, the frequency of respiratory movements, maximum oxygen consumption (MOC), spatial, transport-temporal, dynamic characteristics of movements in the process of performing control and competitive exercises.

1 Methods for improving general endurance

In order to increase aerobic endurance, methods of strictly regulated exercises with standard continuous and interval loads are widely used in practice.

The method of strictly regulated exercise with a standard continuous load. This method provides sustained increases in aerobic endurance and builds a solid base for a variety of training methods. Training exercises, performed according to the method of strictly regulated exercises, last from 10 to 30 minutes, and the heart rate at a given intensity of work is in the range of 150-175 beats / min. This exercise regimen provides high values ​​of the stroke volume of the heart and the level of oxygen consumption. It should be taken into account that excessively long work, which does not correspond to the capabilities of the trainees, leads to a decrease in the amount of oxygen consumption and negatively affects the expected training effect. This method is widely recommended in the early stages of endurance development.

The method of strictly regulated exercise with interval loading. Training using this method is aimed at increasing the functional capabilities of the heart, since the physiological basis of the method is an increase in the stroke volume of the heart during rest pauses for relatively strenuous work.

During interval training in order to improve aerobic endurance, it is necessary to observe a number of methodological requirements. The duration of the work should be planned within 1-3 minutes. The intensity of work should contribute to an increase in heart rate up to 170-180 beats / min by the end of the exercise. The duration of rest, which reduces the heart rate to 120-130 beats / min, is usually 45-90 s, depending on the duration of work and the level of fitness.

The greatest training effect when working according to the described method is observed after 6-12 weeks. In this case, the increase in aerobic performance can reach 10-30%.

An additional factor in both methods that stimulates the growth of aerobic endurance is the change in intensity during the exercise from a heart rate of 170 beats / min by the end of the intense period of work to 140 beats / min in the low-intensity part.

6.2 Methods for improving special endurance

This technique is aimed at increasing the power level of the two main pathways of energy supply under anaerobic conditions - alactate and lactate. For this purpose, the load is dosed as follows (Table 1).

Rational use of anaerobic load contributes to an increase in the content of creatine phosphate and glycogen in the muscles, an increase in the activity of enzymes of anaerobic metabolism, and activation of the intensity of glycolysis. In highly qualified athletes, the increase in anaerobic endurance within 8-12 weeks reaches 15-20%.

Table 1. The main parameters of the load aimed at improving anaerobic endurance.

7. Education of coordination abilities

Coordination abilities (CC) are the properties of the body to coordinate the individual elements of movement into a single semantic whole for solving a specific motor task. This consistency is manifested in good learning ability, smoothness and accuracy of movement, and its timely execution.

CS determine the speed and efficiency of mastering vital motor skills, sports technique and thereby contribute to the achievement of high sports results. Coordination improvement is also aimed at preparing young people for the increasingly complex conditions of modern production and a high pace of life.

The level of the COP is determined by the following abilities of the individual:

quickly respond to various signals, in particular to a moving object;

accurately and quickly perform motor actions within the time limit;

differentiate spatial, temporal and power parameters of movement;

to adapt to a changing situation, to an unusual task setting;

anticipate (predict) the position of a moving object at the right time (extrapolation);

navigate in time and space.

Depending on the specificity of the motor task, CS can be manifested in the form of maintaining various balances, performing actions in a given rhythm, timely restructuring of motor activity in accordance with the requirements of a suddenly changing environment, etc.

The most intense natural increase in CW occurs between 4-5 years of life. This period of life is called the "golden age", referring to the rate of development of coordination abilities. If during this period you purposefully influence the COP, then by the age of 7-10 the body is ready for their high development. It was noticed that in boys, the level of CS development with age is higher than in girls.

7.1 Means and distinctive features of the method

In principle, a variety of exercises from among the means of general and special training can be used as a means of training an athlete's coordination abilities, if they are associated with overcoming coordination difficulties. As the exercise becomes habitual, its typical form of coordination of movements becomes more and more firmly established, and it ceases to effectively affect coordination abilities. To maintain the effectiveness of training in this regard, you must either change the exercise or replace it with a new one. Novelty, uniqueness and the degree of coordination difficulties, conditioned by them, are the determining criteria for the choice of motional tasks for the upbringing of coordination abilities. The composition of the means (a set of exercises) used for these purposes should be distinguished by special dynamism in the sense that it must be constantly updated in the course of sports improvement. Mastering new exercises, an athlete not only quantitatively replenishes his motor experience, but also, in the words of L. A. Orbeli, "trains his trainability" as the ability to form all new forms of coordination of movements. This is the leading direction in the upbringing of coordinating abilities, especially at the first stages of sports improvement.

Since the degree of possible renewal of the forms of coordination of movements in the chosen kind of sport depends on the variety of techniques and tactics inherent in it, the richer their motor composition, the greater the role of sports specialization means (competitive and special preparatory exercises) in the development of the athlete's coordination abilities. If the chosen sport is distinguished by a relatively narrow and standard composition of movements (running, throwing, etc.), then the main means of replenishing the fund of motor skills and abilities are often complexes of sports-auxiliary gymnastic (including acrobatic) exercises, outdoor games, and sports related to the chosen one. Effective in this regard can be not only exercises that are coordinatively similar to the chosen sport, but also have a significantly different coordination structure. The latter sometimes play a particularly important role in fostering coordination abilities. Skills in this case are mastered not for their own sake, but for the sake of the development effect that is created in the process of formation of new forms of coordination of movements and their interaction with those learned earlier: by training in their development, the athlete thereby exercises his coordination abilities and increases the general level of training.

This circumstance is not always taken into account in the practice of sports, which is most often expressed in the desire to constantly conduct training on the basis of a narrow circle of familiar exercises. As a result, regardless of desire, constantly reinforced stereotyped skills turn into an insurmountable "coordination barrier" that limits the prospects for sports improvement.

On the other hand, the inexpediency of excessive expansion of the composition of training means, contrary to the laws of sports specialization, is obvious. At each stage, it is necessary to observe certain proportions in the use of familiar and new training means. It is known that with each successive stage, the time spent on improving in selected exercises increases and it becomes more and more difficult to allocate time for mastering additional exercises. That is why the leading line of the methodology for the upbringing of coordination abilities with the deepening of sports specialization becomes the introduction of the factor of unusualness when performing habitual actions in order to ensure the increasing requirements for coordination of movements.

Methodical implementation of this line is reduced in most cases to three approaches: first, a strictly specified change in individual characteristics or the entire form of a habitual motor action, which complicates the coordination of movements; secondly, the performance of familiar actions in unusual combinations; third, the introduction of various external conditions, forcing to vary the usual forms of coordination of movements. Each of the approaches can be implemented in a variety of private methodological techniques.

The peculiarities of normalization of loads and rest while performing tasks "for coordination" are determined primarily by the fact that they require the utmost concentration of attention, subtle differentiations and adjustments, and considerable volitional concentration. The formation of new forms of coordination of movements and, all the more, the restructuring of firmly fixed coordination connections, one must think, is a very difficult task for the nervous system. Naturally, it is best to solve it at the beginning of the main part of the training session, while optimal mental and general working capacity is maintained. The total amount of load (the total number of exercises and repetitions) in such tasks is usually relatively small (often only one or two types of exercises with several repetitions in each). In practice, it is limited not only by the level of coordination difficulties, but also by the total energy expenditure associated with the exercises.

The sizes of the necessary intervals of rest between repeated attempts to fulfill a coordination difficult motor task largely depend on the degree of stabilization of motor skills, power, speed and other characteristics of the exercise being performed, and on the total value of the load. Therefore, the specific size of the interval can vary significantly in different conditions. In general, the rule is true: the rest between repetitions should be no less than necessary to prevent coordination disorders caused by fatigue. If, in the course of repetitions, a tendency towards such violations begins to emerge, you should either increase the rest intervals, or go to exercises that do not pose new complex coordination tasks.

Conclusion

The importance of a sportsman's versatile development for improvement in the chosen kind of sport is determined by the regularities of the formation and improvement of motor skills (the so-called "transfer" of motor skills). From the total mass of accumulated knowledge about these patterns, it is known that complex motor skills, such as sports, arise on the basis of previously acquired forms of coordination of movements and include them as their prerequisites. In the process of mastering various motor coordination, not only such preconditions expand, but also the ability to further improve in motor activity - trainability - develops. Therefore, in principle, the wider the range of motor skills and abilities mastered by an athlete (of course, within certain limits, depending on the characteristics of sports specialization), the more favorable the prerequisites for the formation of new forms of movements and improvement of those mastered earlier.

Regardless of the sports specialization, the overall goal of the athlete's training is to develop his physical ability. In turn, a specific goal - the achievement of high sports results, requires the creation of an appropriate competitive potential. In the process of competitive potential formation, all sections of physical training are closely related. Thus, the training of an athlete is a holistic process, the individual aspects of which mutually complement each other.

List of sources used

1. Theory and methodology of physical culture: textbook for the institute of physical culture in two volumes. / Ed. B.A. Ashmarina. -M .: Education, 1990.

2. Gandelsman AB, Smirnov KM Physiological foundations of sports training methods. -M .: Physical culture and sport, 1970.

Donskoy D.D., Laws of motion in sport, Moscow: Physical culture and sport, 1968.