Physical training standards for special forces from different countries. The concept of physical fitness and physical fitness What is physical fitness definition

Modern methods of training high-class stand-ups provide for a very large amount of training load.

The strongest athletes train up to 5-6 times a week, alternating one- and two-time workouts and taking 300 or more targets per training day. They have to participate in a large number of multi-day responsible competitions, where the struggle for victory takes place in intense competition. To achieve high results and withstand such high loads, athletes must not only technically flawlessly execute every shot, but also be perfectly prepared physically. That's why physical training should be one of the integral parts of the general training of stand-up shooters at all stages of sports improvement, creating the basis for achieving high results.

Means of physical training contribute to the acquisition of the necessary motor capabilities:

• versatile physical development,
• well developed muscular system,
• endurance to great physical exertion,
• tension and relaxation of muscle groups that provide the necessary technical action, dosed and selective;
• relaxation of muscle groups that are not directly involved in holding the body and weapons,
• precisely and finely coordinated motor efforts,
• well developed sense of balance
• the ability to quickly and sufficiently fully restore performance after heavy physical exertion.

Physical training includes exercises of general and special orientation.

general physical preparation(GP) should solve two main tasks: to create a common physical basis for further improvement of sportsmanship and to prevent the negative impact of special training in clay shooting on the athlete's body. It has significant differences from special physical training and, when solving its tasks, must necessarily take into account the specifics of trap shooting.

General physical training (GPP) provides the solution of the following tasks:

• strengthening health and nervous system,
• raising the functional capabilities of the athlete's body,
• improving the necessary physical qualities,
• acquisition and improvement of various motor skills,
• increase and restoration of working capacity necessary for intense training work and during competitions,
• prevention of the negative effects of some aspects of clay shooting on the body of those occupying,
• increase in lung capacity, which can prevent oxygen starvation,
• active recreation for the central nervous system.

General physical training helps an athlete to endure training loads more easily, restore working capacity faster, and achieve a high level of sportsmanship. The performance of long-term homogeneous exercises at training sessions and competitions requires significant physical effort from athletes, great nervous tension, which leads to fatigue.

It should be borne in mind that with a heavy load against the background of fatigue, an insufficiently well-trained athlete develops deviations in the technique of already learned movements. The negative influence of physical fitness insufficiency is especially clearly manifested in the groups of the first year of training: physically poorly developed young athletes, when learning complex movements in coordination, make much more inaccuracies, which, when repeated, become fixed and become harmful mistakes. When examining the condition of the shooters after performing the exercises, indicators were obtained that are characteristic of representatives of other sports: the maximum and minimum blood pressure decreased, the heart rate became less frequent, the excitability of the visual analyzer decreased, weight loss occurred. These phenomena are more pronounced in athletes who are physically less prepared. They cope with the stress caused by constant significant volumes of training loads with great effort, and recover their working capacity more slowly.

Clay shooting specialists underestimate the importance of physical fitness for the sportsman's growth and achievement of high results. It is explainable. A stand-shooter with average physical data is capable of those physical loads that provide a sufficiently high skill. But long-term observations of the leading shooters and the results of research work give reason to assert that the rapid growth of skill and long-term, which is also important, successful activity is characteristic of those who have good and excellent physical data. Such athletes are distinguished by pronounced coordination, they endure training and competitive loads more easily, recover faster, including with the help of exercises from other sports.

According to the requirements for motor skills, swimming, walking, crosses (measured running), skiing, skating and rollerblading, cycling, rowing, aerobics, sports games: volleyball, basketball, football and hockey are on a par with clay shooting. . It is wise to use exercises from these sports. The mutual influence of exercises aimed at developing various motor qualities should be taken into account, because it can be both positive and negative. Thus, the manifestation of self-power abilities of weightlifters, wrestlers does not contribute to their achievement of high results in shooting training. The development of one of the qualities must be combined with a simultaneous increase in the level of development of others. An exception to this general rule is permissible if it becomes necessary to eliminate the lag in the development of any of the qualities.

Means of general physical training (GPP): daily morning hygienic exercises, a variety of exercises from other sports, a serious attitude to physical education lessons, participation in school-wide sports events, independent skiing, visiting skating rinks, long walks on fresh air jogging, rollerblading, swimming, rowing, fishing. General orientation physical development, aiming at the formation of certain qualities, the use of means and methods, the volume of training loads depend on the period of training and the individual characteristics of the athlete.

Favorable for improving the general physical condition is the period "June-August", when young athletes of the initial training and training groups can improve their motor abilities in sports camps or on their own according to individual plan compiled under the guidance of a trainer. The means listed in it are advisory in nature. The coach must convince his students to follow his advice. In the summer, athletes-members of national teams of different levels, preparing for important competitions, are at training camps, where physical training classes are included in general training.

Special physical training(SFP) is necessary for further improvement of motor qualities that form the basis of technical training. It is aimed at developing certain physical qualities of those muscle groups that are involved in the execution of the shot. The purpose of performing exercises of a special physical orientation in the warm-up is to prepare the athlete for the main part of the training session. The SPP is inextricably linked with the PPP, and its allocation is conditional: it is necessary to develop the same qualities as for the successful implementation of other activities. The higher the shooter's level of their development, the more effective is the improvement of special qualities and skills. Having a weapon or a model in hand, the shooter improves special motor qualities, the execution of the elements of the shot and their coordination as a whole. All work on special physical training is carried out without performing a combat (charging) shot, because it is necessary, without distractions, to focus on the execution of the elements of the shot clearly, without the slightest error, “cleanly”.

Special physical training should solve the following tasks:

• development of mobility and elasticity of the muscular-ligamentous apparatus of an athlete, bearing a direct load when performing a shot;
• development of strength abilities muscle groups involved in holding the "shooter-weapon" system before issuing a command and performing actions to orient the weapon in space;
• increase in special endurance underlying physical performance;
• development of static endurance;
• balance development;
• improvement of arbitrary muscle relaxation(used in pauses between shots);
• improvement of coordination abilities related to accuracy, consistency of all movements when performing a common action - a shot;
• development of the ability to limit concentration, sense of time;
• development of speed and stability of visual-motor reactions necessary for the timely execution of a shot.

General physical and special physical training should be carried out at all stages of the educational process in various parts educational and training classes: warm-up - the initial part, in working with weapons - the main part and in the final, when it is necessary to perform restorative exercises: for relaxation and correcting posture.

PHYSICAL QUALITIES, THEIR DEVELOPMENT AND IMPROVEMENT

Clay shooting requires certain physical qualities:

strength endurance (general and local), static endurance, coordination (intramuscular and motor actions), voluntary muscle relaxation, speed, dexterity. Each of the novice shooters has, to a certain extent, one or another level of necessary qualities. Usually it is not high, so constant improvement is necessary, it largely determines the growth of sportsmanship and achievements of shooters.

The main means of SPT, which allow developing the whole range of qualities necessary for a stand-up performer, are purely shooting exercises, actions performed by an athlete on a shooting range. However, the use of only shooting means is not enough. A significant training effect can be achieved with the help of specially selected exercises aimed at developing certain qualities.

Strength Endurance is the ability to resist fatigue caused by relatively prolonged and significant muscle tension. There are two types of endurance: general and special. General endurance is necessary for the development of functional systems that provide long-term and intense loads throughout the entire training season. It is developed with cyclic species sports: walking, cross-country skiing, swimming, sports games. Special endurance is developed in the process of performing shots at a training session with a gradual increase in the number of targets received. For more effective development of this quality that determines sports growth, it is necessary to include in training the elements of “shots” without a cartridge, which should be performed with a large number of repetitions: throwing a gun, a leash, holding a gun in various shooting positions, imitation of a shot with aiming at different locations. the affected area "to fatigue with the resumption of action after a 2-3-minute rest.

Using the method of unlimited weights, which is based on repeated repetition of the exercise, various weights are used to improve endurance (strength and static), the choice of which depends on the age, gender and preparedness of the athlete. These can be dumbbells, stuffed balls, expanders, strength training equipment with medium and small weights. It is necessary to take into account not only the magnitude of the training weight, but the number of repetitions of movements and the pace of their implementation. In trap shooting, the unlimited burden is the gun. Working on strength endurance, you should repeat the same movement until the onset some fatigue. Often, to increase strength endurance, the weight of the weapon is increased by performing exercises with near-limit weights. Near-limit and limit weights cannot be used in work with beginners and poorly trained athletes, as they can cause a general overstrain of the body and lead to harmful consequences for health. Since more significant muscular efforts are needed to hold the weighted weapon, the nature of the whole work becomes different, which should also be taken into account. The use of significant weights is associated with high muscle tension, which reduces the ability to voluntary relaxation, which is so necessary in the pauses between shots. The use of this method requires great care. Quite often, isometric (static) exercises are used, their performance is characterized by muscle tension in the absence of movements, and the athlete's efforts are directed, as a rule, to an immovable object. An example is the holding of various weights in a stationary state, including a gun. In each exercise, from 5 to 20 maximum tensions should be performed, pauses between which are 10-20 s. In training, 3-5 exercises are performed until fatigue appears.

The use of isometric exercises allows you to reduce the time spent on strength training during a training session. They can be performed in any environment, even at home, many exercises do not require special equipment. By developing strength, isometric exercises have a positive effect on technique. However, they cannot completely replace ordinary, dynamic movements, but only complement them.

Static Endurance- this is the ability of the shooter, who is in a certain position (readiness), to keep the working tension of the muscles unchanged for the time necessary to complete the shot and a little longer.

By increasing the level of static endurance, the shooter must not only repeatedly raise the weapon, but also hold it, gradually increasing the holding time to 10-15 s. The athlete's attention should be directed to maintaining the balance and immobility of the "shooter-weapon" system, which are ensured by the stability of muscle efforts. Shotgun shooting includes elements of static muscle work. The muscles that are involved in holding the “shooter-weapon” system immediately before the shot should be prepared for static work without fatigue during the time allotted for the exercise according to the conditions of the competition, otherwise they will begin to “twitch” and tremble involuntarily.

Agility- the ability to quickly master complex movements in coordination and the ability to quickly and rationally manage skills depending on changes in the situation. It is more pronounced in people who are strong, coordinated, hardy, mobile, fast. Dexterity is determined by both mental and physical factors: the ability to distribute and concentrate attention, the ability to quickly navigate, learn new movements and perform them with the least amount of effort and time, think quickly, direct volitional efforts to control emotions and perform complexly coordinated actions. For stand-ups who perform the most difficult coordination actions, dexterity is especially important.

For the development of dexterity, the improvement of the perception of one's movements in space and time, the sense of balance, the rational alternation of tension and relaxation, which determine the high technical skills of stand-up athletes, are of great importance. Widely used various physical exercise, but the most beneficial are those that require accuracy, consistency in the work of various muscle groups in time, order and dosage of muscle efforts. When performing these exercises, the shooter masters new motor skills and abilities. Very useful exercises with elements of novelty and associated with certain coordination difficulties. As the exercise is mastered, its impact on the level of dexterity improvement decreases. Further improvement is possible with the introduction of new, previously unknown elements, and in other combinations with those already familiar and learned.

A good effect is the use of simple acrobatic jumps, juggling exercises, sports and outdoor games.

Means aimed at improving dexterity:

• jumping forward in a circle with a rope;
• running in one line with a rope;
• acrobatic jumps (somersaults, rolls, flips) in various groupings and directions;
• juggling objects with one or two hands;
• juggling with two or three tennis balls;
• walking in a circle with deep tilts to the right and left for each step, two, three and four steps;
• games-competitions in which it is necessary to maintain balance and perform given movements;
• combined relay races, including running, jumping, climbing, crawling.

When selecting exercises, one should take into account the correspondence of physical development, preparedness of athletes and the complexity of the proposed exercises in order to avoid possible physical injuries. With the successful completion of the proposed exercises, the student has feelings of satisfaction, some pride, and with them - self-confidence.

Rapidity is the ability to:

• respond instantly in situations requiring urgent motor actions;
• ensure the transience of processes in the human body, on which the speed characteristics of movements directly depend;
• perform a movement at a pace with a determined number of these movements per unit of time.

In trap shooting, speed is manifested in the speed of reaction to the appearance of the target and the speed of the shot.

The speed of the actions performed is developed with increasing intensity of movements and volitional efforts, while psychological attitudes for a quick response are extremely important. The shooter must clearly know what he will do in response to the expected signal. His attention should be concentrated and directed to the expected signal to action (target departure).

The speed of various movements depends on the mobility of the nervous processes (the speed of the change of excitation and inhibition). It is improved by repeated repetition of motor actions in response to appropriate stimuli. The main method of developing the speed of performing the action-shot is the repeated flawless repetition of each of the elements of the technique and the shot as a whole. In order to ensure the execution of shots at optimal speeds and in a limited time, the technique of performing a movement or action must be well mastered and perfect. The speed of movement and the speed of reaction can be increased by appropriate volitional efforts.

A good result is the introduction of competitive elements into the lesson and the use of signals that dictate the pace of movement or response. One of the means of developing speed is sports and outdoor games due to the variety of elements performed during the game.

Coordination– the ability to expediently build integral motor acts, coordinating and ordering various motor actions into a single whole in accordance with the set motor task. Coordination depends on how accurately the spatial, temporal and dynamic values ​​are measured and regulated: “sense of space”, “sense of time”, “muscle sense”; how static postures and dynamic balance are maintained; whether motor actions are performed without excessive muscle tension (stiffness). Coordination abilities are largely determined by the functions of the central nervous system and a property called plasticity.

Coordination can and should be improved using the following main methodological approaches:

• learning new movements with a gradual increase in complexity;
• education of the ability to rebuild in the conditions of a suddenly changed situation;
• installations to increase the "sense of space, time, accuracy of muscle sensations."

Increased coordination complexity is the main requirement for exercises used to improve coordination abilities. To learn these exercises, the standard-repetition method is used, since they can be mastered only after a large number of repetitions.

For perfection static balance, the basis of which is static endurance, the following methodological techniques are used:

• lengthening the time of maintaining a posture;
• exclusion of visual control, which imposes additional requirements on the motor analyzer;
• reduction in footprint.

Voluntary muscle relaxation is the ability to relax non-working muscles by willpower. The ability to voluntarily relax muscles is necessary condition high achievements of athletes.

Both training and competitive activities require the ability of athletes to manage the level of muscle tension. High-class athletes know how to activate the muscles that ensure the performance of the exercise, optimally dose the degree of effort and arbitrarily relax non-working muscles during pauses, which allows them to quickly restore their performance. An insufficiently developed ability to voluntarily relax the muscles can lead to tension (tonic) muscles, which will entail coordination tension. It arises due to distortions in complex actions, the technique of which has not yet been mastered and not worked out. Excessive tension interferes with the accuracy of the shot, slows down sports growth. This kind of tension is typical for novice shooters and for experienced athletes when mastering new, often irrational shooting techniques.

To master voluntary muscle relaxation, you must:

• develop the ability to distinguish between the sensations that occur when muscles relax, from a decrease in tension to a “fall” of a relaxed part of the body under the influence of its own gravity;
• move from tension to relaxation slowly, in “steps” (there should be as many of them as possible);
• move from tension to relaxation quickly, in contrast;
• relax different muscle groups sequentially;
• relax various muscle groups in the passive swinging of individual parts of the body.

Exercises to improve the ability to voluntarily relax the muscles must be mastered by the shooter to such an extent that he can regulate their condition during work and rest, changing the degree of tension and relaxation. If a feeling of fatigue arises at a training session or when performing an exercise at a competition, the athlete must stop and quickly, without difficulty, remove muscle tension by relaxing certain muscle groups. Relaxed muscles, having restored their working capacity, will provide the shooter with the opportunity to successfully continue shooting. The sooner, under the guidance of a trainer, the shooter learns to control his muscles, the sooner he will master the skill of making a shot.

An important task of special physical training is the development and improvement of the ability to control the state of the muscles, to manage them. The shooter needs to learn to notice, to feel the slightest deviations from correct execution movements that add up to a shot. The shooter must develop a "muscle sense" that allows you to notice deviations at an early stage, concentrating attention, focusing on the sensations of the muscles when making and shooting. The main means of developing a muscular feeling is a special training with a gun, imitation of all the actions to perform the elements and the shot as a whole. Such training is carried out directly on the shooting range when shooting with a cartridge, in the classroom and at home - without a cartridge. Special physical training should be included in the general plan of the training session as an independent part of the warm-up, and at the same time as a component of technical training.

If the shooting base has at least a small gym, then in the groups of initial training and training of the 1st year of study, the coach can devote one of the weekly classes completely to general physical training.

Warm up

The duration of the training session in the initial training groups is 1 hour 30 minutes (45 minutes x 2), in the training groups - 2 hours 15 minutes (45 minutes x 3), in the sports improvement groups - 3 hours (45 minutes . x 4). Of this amount of time for performing physical exercises, it is possible and necessary to allocate 20-25 minutes in initial training groups, 25-30 minutes in educational and training groups, and 30-35 minutes in sports improvement groups. It is reasonable (rationally) to divide this time into two parts. The task of the first is to prepare the body of the shooter for the upcoming work in the training session. The second task is to relieve tension, which inevitably accumulates by the end of the lesson with significant physical exertion, typical for clay shooting. It is shorter than the first one and is held at the end of the training session.

You need to start the training session with a warm-up. It should consist of exercises of a general developmental orientation, exercises of a mental orientation (ideomotor) and exercises of a special physical orientation.

The first exercises of general developmental physical orientation (GP) are performed under the guidance of a trainer. The nature of the performance of the exercises of the OFN should correspond to the specifics of the clay sport. The shooter does not need intensive muscular work, a high heart rate. The task is to prepare the muscles, internal organs for the work that is necessary to complete the shot. Each of the motional exercises should be performed in a small amount, slowly, at a slow pace, with fixation of the posture - a delay (freezing) for a few seconds (an element of statics). The athlete must learn to control the static muscle work during these seconds.

In the second part of the warm-up, the shooter performs mental exercises, which must correspond to those planned for the upcoming training session. In preparing to perform the exercises intended for shooting, mentally, the shooter must take his place. Without picking up a gun, concentrate, then clearly imagine all the elements of a complex action to execute a shot in a strictly defined sequence. The shooter presents such actions-shots in the amount necessary for the transition to the implementation of exercises of a special physical orientation. The task of the trainer is to teach the novice shooter to perform mental (ideomotor) exercises. It is not easy, but it is necessary and useful. During the performance of mental exercises, the shooter acquires a state that is optimal for performing exercises of a special physical orientation (SPS). The exercises of mental orientation are described in more detail in the "Appendices" section (pp. 244-245).

In the third, final, part of the warm-up, the shooter, prepared by the previous work, takes a gun and performs exercises of a special physical orientation. The goal is to prepare all muscle groups involved in the execution of the shot, to mobilize internal control over the performance of individual elements and the shot as a whole. Exercises can be aimed at repeating individual elements of the shooting technique, combining several elements into a single movement, coordinating a holistic action-shot, and developing strength endurance. SFN exercises are performed without a cartridge in order to focus on the execution of the elements and the shot as a whole. If the athlete clearly performs all the warm-up exercises, then it will be easier for him to cope with the load of the upcoming training session.

Performing exercises of a special physical orientation has become the norm, and no one doubts the need for this part of the warm-up. Cognitive orientation exercises (ideomotor) and general developmental exercises are extremely rare. It can be seen that the underestimation of the necessity and usefulness of these exercises for a faster growth in the skill of stand-shooters affects. It takes a lot of effort and time to master mental exercises. Unfortunately, the development methodology has not yet been developed deeply enough, there is not much educational literature on this issue. This is one of the reasons for the lack of attention to bringing the athlete to the readiness to perform the upcoming work.

Many coaches deliberately do not start training sessions by performing exercises of a general physical orientation. The traditional warm-up leads athletes of most sports to perform dynamic work in class, when functional systems, muscles, and the central nervous system must be prepared for motor stress. Stand shooters perform actions based on dynamics combined with statics. What is readiness in other sports turns out to be a waste of time for benchers due to the need for a long rest before starting the main part of the training session. The state of readiness of the bench is different. Therefore, it is necessary, taking into account the specifics of trap shooting, to strictly select physical exercises and perform them in a small volume and with low intensity, but sufficient to prepare the athlete’s body for shooting exercises at training sessions and competitions.

During training, when signs of fatigue appear, it is reasonable to introduce short pauses-rest, during which it is useful to perform several physical exercises for relaxation, sipping, which relieve fatigue from working with weapons.

At the end of the training session, the second part of the time intended for general physical training should be used. Athletes must perform exercises that not only relieve accumulated tension and fatigue, but also increase the functionality of the body, improve coordination, special endurance, strength, speed, and agility. Exercises should be performed with such intensity and in such volume that will give a training effect. Fatigue, inevitable in such a regimen of exercise, is natural, but not terrible, since there is enough rest ahead to restore the athlete's performance. Since the time of the final part of the OFP is small, it is possible to perform exercises to improve one or two qualities in one lesson, and in the next - others, alternating. The total volume of physical exercises performed during the training session is small, so athletes should include them in morning exercises and in independent training sessions for general physical training. You need to finish the workout with complex exercises for coordination and balance. Usually, the implementation of such exercises is not possible immediately, involuntary mistakes cause a smile, laughter, and a lift in mood. By repeating the exercise several times, the students must learn it, and at home master it perfectly. In the next lesson, you should check whether you have completed homework. If possible, the perfect completion of the training session can be the performance of dance movements to joyful rhythmic music (aerobics).

Drill exercises

Drill exercises are used for the expedient placement of those involved in actions on the spot and on the move, to acquire the skills of collective actions, to develop a sense of rhythm, organization, discipline, and to form the correct posture. Combat exercises of various forms make it possible to manage large groups of trainees. This may be necessary at competitions at their opening, raising the flag, solemn passages past the stands, awarding, lowering the flag, in some situations at training camps. Structural exercises are divided into groups:

• marching techniques, performed on commands: “Stand!”, “Attention!”, “Equal!”, “In order - pay off!”, “Set aside!”, “At ease!”, “Disperse!”;
• building and rebuilding: before the start of the lesson, the command “In one (two) line - stand!” is given to build, in other situations: building in lines, columns, rebuilding - transitions of varying complexity from one system to another are also performed on command;
• movement: drill step, marching (regular) step, running, transitions from step to run and from run to step, change of direction of movement, movement in a circle;
• opening and closing: methods of increasing the interval or distance of the system, sealing the open system are also performed according to the corresponding commands.

General developmental exercises

General developmental exercises performed in morning exercises, in physical training classes, in warm-up, are used for comprehensive physical development, improving the health and functionality of the body of those involved. Exercises consist of simple elementary movements of the body and its parts, accessible to everyone. Various combinations of various movements of the body and its individual parts, changes in their speed and direction, a variety of degrees of muscle tension, the use of various objects, a change in initial and final positions create a huge number of general developmental exercises. Relative simplicity, the possibility of gradual complication, dosing of their quantity allows, if necessary, a directed and selective effect on certain muscle groups.

General developmental exercises are divided into groups: exercises for hands and shoulder girdle, exercises for the neck, head, exercises for the legs and pelvic girdle, exercises for the torso, the whole body.

Exercises for the muscles of the hand and fingers:

• at the expense of 1-2, stretch the fingers with tension, at the expense of 3, dilute with tension, at the expense of 4 - reduce;
• connect the fingertips of both hands, resting with force, reduce and spread the fingers to the sides;
• forcefully clench and unclench your fingers into a fist;
• squeeze slowly tennis ball or rubber ring;
• pressing the palms to each other, spread the elbows to the sides (the palms forcefully press one on the other);
• emphasis on the fingertips against the wall, standing obliquely to the wall, do push-ups (the distance from the wall is individual and depends on the general preparedness of each of the athletes);
• standing at a distance of a step from the wall (a little less, a little more), rest against it with your fingertips (arms straight) and push off.

Exercises for the muscles of the arms and shoulder girdle:

• with force to press the hands lowered down to the body, slowly counting to 4,6,8 to relieve tension;
• interlock your fingers with a lock, raise your hands to the chin, spread your elbows to the sides, stretch your hands to the sides;
• brushes in the castle on the forehead, head with an effort to tilt forward;
• brushes in the lock on the back of the head, head with an effort to take back;
• dumbbells below, bending the arms to the shoulders; the same with a rubber shock absorber, standing on it, grabbing the ends with your hands;
• in an emphasis "lying" on widely spaced arms, bend alternately the right and left arms;
• from the position of "dumbbell to the shoulders" extension of the arms up;
• from the emphasis on the wall (table, bench, lying down) extension of the arms (push-ups).

Exercises for neck muscles:

• tilting the head forward, backward, to the sides;
• head turns to the left, to the right;
• circular movements of the head alternately in both directions;
• hands on the back of the head, tilting the head forward and backward, overcoming the resistance of the hands.

Exercises for legs and pelvic girdle:

• lifting on socks, also with dumbbells;
• walking on toes;
• walking on the outer part of the foot;
• squats on two legs and return to initial position; at the expense of 1-2 sit down, 3-4 rise, perform the exercise very slowly, bringing the score to 6, 8; the same with dumbbells in hand;
• kneeling, tilting with a straight torso back; the same, but forward, with the partner holding the shins;
• circular movements of the pelvis in the leg stance apart alternately to the right and left;
• springy downward movements in the position of a wide lunge forward with either the right or the left foot; the same - in the lunge position either to the right or to the left.

Exercises for the torso:

• in the “standing” position, legs apart, hands on the belt, tilt back, hands to the shoulders, up, return to the starting position;
• in the “tilt” position, raising the arms to the sides, the same with dumbbells;
• in the "standing" position, springy forward bends, the same in the "sitting" position;
• in the position “legs apart, hands on the belt”, springy torso tilts alternately to the right and left sides;
• in the “legs apart, hands to shoulders” stance, springy torso tilts alternately to the right and left sides;
• in the position of "stand legs apart, arms up" springy torso tilts alternately to the right and left sides;
• in the “leg stand apart” position, circular movements of the torso alternately to the right and left sides.

Exercises for correct posture:

• stand against the wall, touching it with the back of the head, shoulder blades, buttocks, heels; move away from the wall, maintaining this position; to determine the difference between the habitual posture and the posture of correct posture;
• stand with your back to the wall, crouching, torso tilts alternately to the right and left sides, without lifting your back and pelvis from the wall.

Exercises for the development of coordination and balance

Performing complex exercises in coordination:

i.p. - main stance, rotation of the forearms in opposite directions: left clockwise, right counterclockwise;

i.p. - the main stance, the rotation of straightened arms or bent at the elbow in opposite directions (one - clockwise, the other - against).

Maintaining balance in postures:

• "swallow" - i.p. - main stance, arms raised to the sides; bending over, raise the leg with the toe extended, the head is understood, stand in an inclination on one leg (alternately) up to 30 seconds;
• "pistol" - I.p. - the main stance, stretch your arms forward, raising one leg forward, squat on the other slowly, then slowly rise; changing the leg, repeat the squat;
• "heron" - stand on one leg, hands on chest, eyes closed (up to 30 seconds on each leg;
• posture balance - i.p. - the main stance, put your hands on your chest, placing one foot in front of the other, touch the toe of the other with the heel of this foot, close your eyes and stand for 1 minute; change legs.

Exercises for tension and relaxation of various muscle groups

I.p. - the main stand; take a deep breath followed by a 4-6-second breath-hold and tension of individual muscles or muscle groups, simultaneously with exhalation, relax the muscles.

I.p. - the main stand; raise your hands up, clench your hands into a fist for 6-8 seconds, then relax and “drop” your hands.

I.p. - the main stand; raise your arms up, perform isometric tension of the muscles of the shoulders and forearms for 6-8 seconds, then relax and “drop” first the forearms, then the shoulders.

I.p. - main stance, hands up; “drop” the hands, then the forearms, relax the arms down and, with a half-tilt forward, passively swing them to the right and left.

I.p. - the main stand; tighten the neck muscles for 6-8 seconds, then relax them and “drop”.

I.p. - the main stand; 1 - tilt forward, arms to the sides, intensely tighten the muscles of the arms and the belt of the upper limbs, clench your fingers into fists; 2 - reduce muscle tension; 3 - relax the muscles (hands fall); 4 - i.p.

I.p. - the main stand; 1 - strongly straining the muscles, arms to the shoulders; 2 - arms up (muscles tense); 3 - relaxing the muscles, "drop" the hands and forearms; 4 - relaxing the muscles, "drop" the hands.

I.p. - "standing legs apart"; 1 - deep breath, raise your arms to the sides and bend at the elbows; 2 - tighten the muscles of the arms and neck, hold your breath; 3 - hands relaxed "drop" down, head "drop" on the chest, make a full

exhalation. I.p. - the main stand; strain and relax individual muscle groups, first strain the muscles slightly, then gradually increase the tension, and then begin the same slow relaxation of the muscles and the same on other muscle groups.

I.p. - “standing legs apart”, first bend one arm and tighten the muscles, keep the other arm relaxed and shake it for about 10 seconds,

relax the muscles of both hands. Changing hands, do the same exercise.

I.p. - "sitting on a gymnastic bench", hands on your knees, tighten the muscles of the abdomen and back (the rest are relaxed). Perform general muscle relaxation.

I.p. - “sitting on a gymnastic bench”, stretch your legs; 1 - strain the muscles of the legs (the rest are relaxed); 2-5 - delay the voltage; 6 - relax the muscles of the legs, massage the legs, finish massaging by shaking the muscles of the legs.

I.p. - "sitting hands on your knees", relax all the muscles, tighten only the muscles of the legs, then the muscles of the abdomen, back, neck, arms. Relax the muscles of the legs, then successively the muscles of the abdomen, back, neck, arms and establish free breathing.

I.p. - “hands on the belt”, standing on one leg, freely swing the other leg to the side and inward. Do the same exercise with a change of leg.

I.p. - "lying on your back"; 1 - deep breath, strain all the muscles of the body; 2-9 - hold muscle tension and breathing; exhale, relax the muscles.

Physical training is a pedagogical process aimed at educating physical qualities and developing functional capabilities that create favorable conditions for improving all aspects of training.

Physical training is aimed at strengthening and maintaining health, shaping the physique, increasing the functional capabilities of the body, developing physical abilities - strength, speed, coordination, endurance and flexibility. In some sports and their individual disciplines sports result is determined, first of all, by speed-strength capabilities, the level of development of anaerobic productivity; in others - aerobic productivity, endurance for long-term work; in the third - speed-strength and coordination abilities; fourthly, by the uniform development of various physical qualities.

Modern physical training should be considered as a multi-level 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 (conditional) physical fitness. As the level of physical training 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 functional reserves of the body 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 neither in a day, nor in a week, a month, and sometimes even a year, it is impossible to prepare for work. This is a long process of formation of motor skills and abilities, systematic improvement of physical (motor) qualities, mental preparation, maintenance of the level of working capacity, preservation and strengthening of health. The construction of physical training classes is based on the laws of physical education.

Physical readiness is understood as the result of physical training achieved during the performance of motor actions necessary for mastering or performing a professional or sports activity by a person.

Physical fitness is characterized by the level of functional capabilities of various body systems (cardiovascular, respiratory, muscular) and the development of basic physical qualities (strength, endurance, speed, agility, flexibility). Physical training is a process during which one or another level of physical fitness is achieved.

Physical training is aimed at improving health, achieving high level physical development, education of physical qualities necessary for a person. It is customary to subdivide it into general physical training (GPP) and special physical training (SFP). The goal of general physical training is to achieve high performance. It is aimed at increasing the level of physical development, broad motor fitness as prerequisites for success in various activities. Its means are a variety of physical exercises (walking, running, skiing, swimming, rowing, outdoor and sports games, gymnastics, weight training, etc.). Special physical training is a specialized process that contributes to success in a specific activity (type of profession, sport, etc.), which imposes specialized requirements on a person’s motor abilities.

The result of physical training is physical fitness, which reflects the achieved performance in the formed motor skills and abilities that contribute to the effectiveness of the target activity (to which the training is oriented). SFP is aimed at educating individual physical qualities, skills and abilities necessary in the chosen sport or military affairs. It is carried out systematically and helps a person to prepare for competitions or the performance of responsible tasks that require the mobilization of all physical fitness at this stage. Its means are special exercises and elements.

For the development of important physical qualities, they use exercises for speed, strength, general, speed and strength endurance, for coordination of movements, etc. These are mainly exercises from basic gymnastics, from various kinds athletics, sports games, weightlifting, etc. With the help of them, you can strengthen the muscles that account for the greatest physical load, further develop the physical qualities required by a particular profession. For the formation and improvement of auxiliary and applied skills, the so-called natural movements (jumping, throwing, climbing, swimming), exercises from applied tourism and etc.

It is possible to increase the body's resistance to adverse environmental influences by applying appropriate exercises that not only improve any quality, but also provide a non-specific training effect at the same time. For example, resistance to overheating can be increased by exercises accompanied by significant heat generation: long running, intensive skiing, skating, sports games, fencing. For the improvement of mental qualities - volitional, attention, reaction to signals, perception of space, time, muscle effort and others - directed physical exercises and certain sports are of great importance. At the same time, the influence of the latter on the development of mental qualities is not the same.

The specificity of each specific sport determines the activity of the corresponding mental functions and the degree of their manifestation. For example, sports games develop the accuracy of the reaction time to a moving object, the speed of the motor reaction; gymnastics to a large extent develops the accuracy of muscle efforts when acting with hands, etc. Improving volitional qualities is facilitated by all kinds of sports, diving, gymnastic exercises associated with elements of danger, etc. Optimal physical fitness is called physical readiness.

In the structure of individual labor readiness of a person and professional activity physical readiness takes its specific place. Very weighty: is it possible to imagine a geologist who does not have a sufficient level of general and strength endurance, successfully working in the summer field season in extreme conditions; or a neurosurgeon operating on a patient on the brain, without special psychophysical qualities: fine motor coordination, static endurance and concentration of attention; or a drilling rig engineer who successfully performs his professional duties in conditions of heat, severe frost or storm without certain speed-strength abilities? Therefore, now, more than ever, a qualitative indicator in the organization of professionally applied physical training in schools and universities is increasing, especially since the number of new specialties is constantly growing with a tendency to worsen the general level of health of young people - potential students, and later the able-bodied population of our country.

>> General concept about physical training

I. Theoretical aspects of the problem under study

1. Physical training

1.1. General concept of physical training.

V. I. Zernov, Physical Culture and sports. Textbook for 10th grade students.

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In this article, I will briefly describe the principles of OFP using the example of working with my own weight. The article is intended mainly for beginners.

I am often asked questions - write me a training program for a week (month), both in running and in strength exercises. In general, remotely compiling programs is not a thankful task. Each organism is different, and one scheme will suit someone, and this scheme will not work for another. You need to personally monitor the progress of training and the results. But I will write down the basic principles of training.

Again, it all starts with a goal, why do you need OFP? Do you want to become stronger physically? Do you want to perform a certain number of pull-ups, push-ups? Do you need to submit your PHI? Or to make a relief body? All these points are closely related. But specifically here I will describe a scheme for improving the result, that is, increasing the number of times the exercise is performed.

Consider basic exercises with your weight - pull-ups on the crossbar, push-ups from the floor, squats (jumping), press lying on your back, exercise for the back muscles. This is the minimum necessary base to keep your body in good shape. The rest is optional.

We will not consider iron, since this is a specific type power load and it has a higher risk of injury than anywhere else, so it’s better to do iron with a knowledgeable trainer in the gym who will correctly vary the load and execution technique.

The most important element for improving the result in any physical activity is recovery, that is, rest. Yes, yes, the body does not get stronger during the exercise, but in the following days. The body experiences stress, micro muscle tears occur, the body begins to rebuild and prepare for the next load. That is why the number of training days per week is purely individual. There is no point in training if you have not had time to recover. Ideally, you should come to each training session fresh, with a feeling of cheerfulness and a desire to perform physical activity. This is an indicator that the body has recovered and is ready to digest a new portion of stress. Of course, I do not take into account depression, lack of sleep, and so on, when you just have to go to train :). If you perform the same exercises almost to the maximum every workout, then you need a good rest. Personally, I only need 2 power training per week to increase the result. But in my case, there are other physical training. Thus, doing a standard set of exercises - push-ups, pull-ups, squats, abs, back, I need 2-3 days to recover. It is possible more often, but it makes no sense if the result is growing anyway. I have seen cases where people stupidly try to train almost every day, but the result stands still. Remember - no matter how many days a week you train, it is important to have time to recover. Only after realizing the importance of rest did I get results both in GPP and in running. Another question is if you break exercises into muscle groups. For example, PN - arms (bench press), SR - press, back (deadlift), PT - squat (squat with a load). In this case, you can increase the number of times a week.

Now for the actual training itself. There are 2 main schemes for performing strength exercises - "ladder" and "repeated circular method". All of them are well known. Ladder, for example in pull-ups - 1, 2, 3, 4, 5, 6, 6, 5, 4, 3, 2, 1. In this case, we reach 6. The maximum number depends on the specific training of the athlete and can walk from 3x up to 10 or more. This is a good game look, it’s great to work with a colleague for a couple. The second option is repeated, where we break the exercise into series and determine the number of repetitions in the series. For example, for the test, I can pull myself up for the set 25 times, but it will be hard physically and emotionally. We break the series into approaches, for example, 4-5 x 10 times, or 3-4 x 15 (respectively, the amount is 40-50 times and 45-60 times). By doing the total amount in excess, in this case about 40-50 times, we accustom the body to overwork. And in the future, when approaching the maximum number of times, it will be easier for me to do these 25 times. Periodically, you need to check and pull yourself up to the maximum. With this scheme, you will always pull up several times more after 2-4 weeks. Then you can increase the number of approaches, while strength endurance will be developed. If you increase the number of times in the approach itself, for example, not 15 times, but 18 times, then the strength will increase directly. After a series of pull-ups, I go to the press, then push-ups, squats, back and then on the second circle. This is a circuit workout. Circuit training can be intense when exercises are done without interruption to develop special endurance, and only a little rest between circles (the same crossfit). But personally, I take a short rest between each exercise and focus on the execution technique. And I develop special endurance by running and skiing.

During training, when performing extreme approaches, the muscles should burn a little, which means that “work” is going on, but the muscles should not be overworked. Once I played "ladder" and "driven" the body too much. There was also a break in training. As a result, my hands were very sore for probably a month and for several months the result generally fell. Therefore, after training, the muscles should be tired, but it should be a pleasant fatigue. You never have to work 100% - we are not professionals, nothing good will happen with this approach. 90% of the maximum is optimal.

Now consider rough plan workouts for a week in my example. From this you will be able to build your plan:

First, of course, a warm-up run for 10-15 minutes, then stretching for 3-5 minutes. Next circle:

• pull-ups 15 times;
• press - 50 times;
• push-ups 50 times;
• squats 50 times;
• back 50 times;

And so 3-4 circles. The number of repetitions is individual and also depends on the current form. For example, after a long break, I do a series of pull-ups 10 times, the rest of the exercises 30 instead of 50. Then I go back to normal. And after a couple of months I can increase pull-ups, for example, up to 20, press up to 100, etc. by strength.

It makes no sense to increase the number of repetitions indefinitely. I personally set the bar for myself and if I fulfill it, then everything is fine. My level is pull-ups 25 reps, abs, push-ups and squats 100 reps. Further - it is possible, but I do not see the point for myself. I do not work on relief, my task is physical strength and general body tone, plus passing work standards. Such results come after several months of regular training according to the above scheme. In each individual case, it will naturally change a little, the main thing is to understand the principle. But, my results are the result of many years of training. If you start from scratch, of course you need to take a low bar and greatly reduce the number of times in the approach.

The scheme is simple, but working. The main thing is not to forget about the obligatory things:

• smoothness - we gradually increase the load and listen to the body;
• regularity. Only regular training gives results. A week of absenteeism forgives the body, and more the result will fall;
• daily routine - necessarily a good sleep and nutrition;
• periodically do a mini-offset. For example, once a month - you need to make each view to the maximum and, based on the results, adjust the program. This is the only way to really check whether the result is growing or not.
• if you feel light, then you can increase the load or increase the number of workouts per week.
• give the body recovery.

The list could go on, but this is the main one.

The same scheme, in principle, applies to working with weights with minor changes, but for certain reasons I do not give recommendations for working with iron.

Remember, we go in for sports to gain health, and not to lose it and get injured.

Good luck with your training!

Physical training is a process aimed at educating physical qualities and developing functional capabilities that create favorable conditions for improvement all sides of preparation. It is divided into general and special.

general physical preparation involves 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 impact on sports achivments and the effectiveness of the training process in a particular sport. The means of general physical training are physical exercises that have a general effect on the body and personality of the athlete.

These include various movements - running, skiing, swimming, outdoor and sports games, weight training, etc.

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

Special physical training characterized by the level of development of physical abilities, capabilities of organs and functional systems that directly determine 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 primarily by speed-strength capabilities, the level of development of anaerobic productivity; in others - aerobic productivity, endurance for long-term work; in the third - speed-strength and coordination abilities; fourthly, by the uniform development of various physical qualities.

mental preparation

mental preparation- this is a system of psychological and pedagogical influences used to form and improve athletes' personality traits and mental qualities necessary for the successful implementation of training activities, preparation for competitions and reliable performance in them.

Mental preparation helps to create such a mental state that, on the one hand, contributes to the greatest use of physical and technical preparedness, and on the other hand, allows you to resist pre-competitive and competitive knocking factors (uncertainty in your abilities, fear of a possible defeat, stiffness, overexcitation, etc.). d.).

It is customary to single out general mental preparation and mental preparation for a specific competition.

General preparation is solved in two ways:

Training an athlete in universal techniques that ensure mental readiness for activities in extreme conditions: ways of self-regulation of emotional states, activation level, concentration and distribution of attention; ways of self-organization and mobilization for maximum volitional and physical efforts;

Teaching methods of modeling in training activities of the conditions of competitive struggle through verbal-figurative and natural models. Preparation for a specific competition involves the formation of a set to achieve the planned result against the background of a certain emotional excitement, depending on the motivation, the magnitude of the athlete's need to achieve the goal and the subjective assessment of the likelihood of achieving it. By changing the emotional arousal, adjusting the magnitude of the need, the social and personal significance of the goal, as well as the subjective probability of success, it is possible to form the necessary state of the athlete's mental readiness for the upcoming competition.

In the daily training process, mental training is, as it were, included in other types of training (physical, technical, tactical), although it has its own goals and objectives. If the goal of mental training is the realization of the potential capabilities of a given athlete, ensuring effective activity, then the variety of particular tasks (the formation of motivational attitudes, the development of volitional qualities, the improvement of motor skills, the development of intelligence, the achievement of mental resistance to training and competitive loads) leads to the fact that any training tool in one way or another contributes to solving the problems of mental preparation.

By goals the use of means and methods of mental preparation are divided into:

mobilizing;

corrective (correcting);

relaxing (relaxing).

psychological and pedagogical (persuasive, guiding, motor, behavioral-organizing, socially organizing, combined);

predominantly psychological (suggestive, i.e. inspiring; mental, combining the impact of word and image; social-playing, combined);

predominantly psychophysiological (hardware, psychopharmacological, respiratory, combined).

By sphere of influence means and methods of mental preparation are divided into:

means aimed at correcting the perceptual-psychomotor sphere (i.e., on the qualities associated with the perception of the situation and motor actions);

means of influencing the intellectual sphere;

means of influence on volitional sphere;

means of influencing the emotional sphere;

means of influencing the moral sphere.

By addressee means and methods of mental preparation are divided into:

funds aimed at the mental training of the coach;

controls directly by the athlete or team.

By application time these means and methods are divided into:

warning;

pre competitive;

competitive;

post-competitive.

By nature of application they are divided into self-regulation (auto-influences) and hetero-regulation (influences of other participants in the pedagogical process - a trainer, psychologist, doctor, massage therapist, etc.).

The choice of specific means and methods is significantly influenced by the time factor, the place of the competition, the socio-psychological climate in the team, and the individual characteristics of the athlete.

Mobilizing means and methods are aimed at increasing the mental tone, the formation of an orientation towards the active intellectual and motor activity of an athlete. This includes such verbal means as self-orders, persuasion; such psycho-regulatory exercises as “psycho-regulatory training” (“mobilization” option), concentration exercises; such physiological influences as an exciting version of acupuncture, an exciting massage.

Corrective means usually belong to the category of verbal and are in the form of heteroinfluence. They can be various variants of sublimation (the athlete’s thoughts about the possible outcome of the competition are forced out in the direction of evaluating their own technical and tactical actions), ways to change goal-setting, the “rationalization” technique (when the athlete is explained the mechanism of stress that has begun, which makes him less dangerous), “ gymnastics of feelings ”according to the system of K. S. Stanislavsky (when an athlete is deliberately asked to portray anger, rage, joy, doubt, etc.).

Editing tools are aimed at reducing the level of arousal and facilitate the process of mental and physical recovery. Examples include options for psychoregulatory training "sedation", "progressive relaxation" (consecutive tension and relaxation of muscles), "pauses of psychoregulation", soothing massage.

Psychological and pedagogical means are within the competence of not only a psychologist, but also a coach, based on verbal (verbal) influence and aimed primarily at the moral and moral sphere of the athlete. Skillful use of the word is the most important means of mental preparation.

Psychophysiological means are conditionally called physiological means according to technology, but bearing a mental effect, mostly indirect. Such means are acupuncture, massage, warm-up, especially if it is psychologically competently built and aims to form the necessary mood in an athlete.

A significant section of the means of mental preparation are methods of arbitrary self-regulation. According to the method of application, such techniques can be persuasion, self-hypnosis (self-order), motor and breathing exercises, the use of the mechanisms of representation and imagination (for example, using the means of ideomotor training).

Mental preparation is carried out throughout the long-term preparation at training sessions, training camps, competitions.