Methods of development of endurance in athletics. Development of speed endurance. Physical education and sports

For the longest possible time.

It is customary to talk about speed endurance in relation to exercises of a cyclic nature (running, walking, swimming, rowing, skiing, cycling, basketball). Any of them can be performed at different speeds. More enduring will be the one who can maintain a given speed of movement longer than the other. Naturally, depending on the speed of movement, the duration of the exercises will also be different: the higher it is, the shorter the duration of the work will be, and vice versa. For example, running at maximum speed cannot be long. It lasts tens of seconds, and during this time a short distance is covered - 100 - 200 m. If a person runs a long distance, then he reduces the intensity of running, i.e. runs slower. Based on the analysis of world records in running at various distances, V. S. Farfel established that the “speed-time” dependence breaks up into four straight sections, which he called zones of relative power: the zone of maximum, submaximal, high and moderate power. Each of these zones included groups of distances existing in practice - short, medium, long and extra long. It was found that the division of the curve of records into segments is typical not only for records in running, but also for other cyclic exercises - in swimming, in skating, in cycling.

In all cases power criterion(or intensity) of work is not distance, but time required for its implementation. Therefore, for example, running 500 meters and swimming 100 meters can be relatively the same in power, since both exercises require approximately the same time - about a minute. If a runner runs 200 m in 19.72 s, then for him this work will be of maximum power, but if the runner covers the same distance in only 40 s, then for him this work will turn out to be submaximal in power. The maximum power for such a runner will be running at a higher speed, which, however, he will be able to maintain for much less time 10-15 seconds, having covered only 50 m.

Classification of power zones proposed by V.S. Farfel, in connection with the growth of world records in running, has been repeatedly refined and improved. It turned out that " records curve”, firstly, it breaks up not into 4, but into a larger number of zones. For example, N.I. Volkov proposed subdividing the zone of submaximal power into two subzones: lasting from 15 to 40 s. and 40s. - 2 minutes. The moderate power zone is also sometimes divided into two parts - the carbohydrate respiration zone and the fat respiration subzone. Secondly, for people of different ages, gender and preparedness, the time limits of work in each zone have certain differences. Knowing the time intervals of relative power zones at different ages is of great practical importance. These data serve as a guideline for the normalization of high-speed loads in the classroom.

It has been established that the physiological mechanisms of fatigue in cyclic exercises related to different power zones (say, running 100 and 10,000 m) differ significantly. At the same time, if the exercises belong to the same zone (for example, running 100 and 200 meters), then the mechanisms of fatigue, and, consequently, endurance will be largely similar. Naturally, other factors also influence the level of its development in each case. Differences in the activity of organs and systems of the body largely determine the different methods of developing speed endurance.

Along with the repeated method, interval sprint is also used in the classes. In it, exercises are performed in the form of 10 s accelerations at a speed of 95-100% of the maximum and 10-15 s. with rest breaks filled with low-intensity work. Series 3-5, in each series 3-5 repetitions of the exercise. Rest between series - 8-10 minutes. In order to cover a distance at a high pace without slowing down to the finish line (or slowing down a little), it is necessary to improve the ability to maintain a relatively high speed for a longer time. This is achieved by overcoming segments equal or even longer in length than the main competitive distance. True, it is impossible to unnecessarily exceed the competitive distance, since this is associated with a decrease in the intensity of work to a level that does not meet the requirements of the main Distance.

In the process of training, mainly a repeated method is used, which involves performing exercises with an intensity of 90-95% of the maximum and a duration of 10-20 seconds. The number of repetitions of the exercise in each series is 3-4. The number of series for those who do not have sports categories is 2-3, for well-trained people 4-6.

Speed ​​endurance in the work of submaximal power in people of different ages and fitness is manifested mainly in exercises of a maximum duration of at least 50 s and no more than 4-5 minutes. For example, for children 10 years old, a run lasting from 9 to 90 seconds. which corresponds to a distance of 50-400 m. For children aged 13-14, running in the range from 15 s to 4 min 30 s at distances of 90-1600 m; for adult highly qualified athletes, the duration of the run is in the range from 20 s to 2 min 16 s. During this time, they overcome from 200 to 1000 m.

The main means of developing speed endurance when working in the zone of submaximal power is to overcome training segments of various lengths at a speed exceeding the competitive one. For many distances related to the zone of submaximal power, the amount of increase in endurance depends on the range of used speeds of movement, which has a critical limit of deviation from the competitive speed in the range of approximately 10-15%. When planning the load, one should take into account not only the speed of the exercises, but also the proportion of work of varying intensity in the total volume of the load or in the overall balance of time. In all cases, work to severe fatigue is the main form of increasing the level of endurance. The development of speed endurance when performing cyclic exercises in different ranges of submaximal power has certain differences. When working with submaximal power for a maximum duration of 40-45 s, exercises are performed at a very high intensity with an oxygen demand that is far from being satisfied, despite its limiting consumption. The energy supply of muscle activity in this case is carried out mainly due to anaerobic glycolytic power (the amount of glycogen decomposing to lactic acid per second).

Speed ​​endurance for such work is developed by repeated passage of shortened segments of the distance at high speed, for example, 3-5 times 200m for a 400m runner. Then the length of the segments gradually increases. They can be close to the competition distance, equal or even slightly higher. For example, repeated (2-4 times) passage of a distance of 350-450 m with the highest possible speed is for a 400 m runner.

With the development of speed endurance at distances covered in 45 s-4.5 min, energy supply depends largely on anaerobic glycolytic capacity (the total amount of anaerobically decomposing glycogen) and includes aerobic glycogen oxidation. The main method of performing exercises is repeated, the duration of one repetition is from 1 to 5 minutes. Movement speed 80-85% of maximum. The number of repetitions of the exercise in one series is 4-6 times. Rest intervals between repetitions are 4-8 minutes, and between series are 10-15 minutes. For a deeper impact, 2-4 series are performed in one session.

Speed ​​endurance in high power work is manifested in exercises, the duration of which can reach approximately 2-10 minutes or more. The boundaries of the time range within this zone are not the same for people of different ages. These differences are especially pronounced in children of primary and secondary school age, which is associated with the intensity of morphological and functional changes in the respiratory, cardiovascular, neuromuscular, endocrine and other body systems resulting from the growth and development of the child. For adult qualified athletes, this zone of relative power falls, for example, in track and field athletics at a distance of 1500-5000 m; in swimming 400-1500 m; in skating - 3000, 5000 and 10,000 m.

The main means of developing endurance is movement at training distances at a speed close to critical, equal to it or slightly exceeding it. According to its effect, such work should cause the maximum consumption of oxygen in the body and allow it to be kept at a high level for a longer time. The process of providing energy to working muscles is mixed, aerobic-anaerobic with a predominance of the aerobic component.

To develop endurance in this power zone, mainly variable, repeated and interval methods are used. The intensity of movement in the variable method can be applied from moderate to competitive. Variable training is carried out either according to the “fartlek” type, when segments of a distance of different lengths are overcome at different speeds, or with a strict alternation of identical segments of a distance, run alternately at high and low speeds. For example, in skating, run 10 laps continuously around the stadium at variable speed, 1 lap fast + 1 lap slow, etc. When using the repeated method, the duration of one repetition ranges from 5 to 10 minutes. The length of the segments to be overcome can be equal, slightly more or less than the competitive distance. Segments greater than the distance, or equal to it, pass at a speed approximately 10% less than the average competitive speed, and smaller segments (by 1/3 - 1/4 of the distance) - from the competitive or 8 - 12% higher than the competitive one. The number of repetitions of the exercise in a series is from 4 to 12 times. Lessons consist of one or more series.

For example, the total amount of work on the segments for young rowers exceeds the competitive distance of 1000 m by about 1.5 times, for juniors by 2-2.5 times, and for adults by 2.5-3.5 times. Rest intervals between repetitions of the exercise depend on the duration and intensity of work and range from 3 to 10 minutes. They should provide a relatively complete restoration of the body's working capacity. Rest between series 10 - 15 min. As the fitness grows, for the development of endurance, the interval method is used, which is characterized by a large number of repetitions of the exercise in long sections at a speed below the competitive one and relatively short rest pauses.

Speed ​​endurance to work of moderate power is typical for exercises in which the maximum duration of competitive activity is from 9 to 10 minutes and up to 1 - 1.5 hours or more. For example, in adult qualified athletes it will be: 10 km run; hour and marathon run; swimming at 1500 m; 10,000 m skating; cross-country skiing for 10, 15, 30, 50 km.

In children of different ages, these distances may refer to other power zones. In particular, for runners 9-11 years old, a distance of 5 km belongs to the zone of high power. In order to overcome this or that distance in this power zone with the best result, it is necessary to raise the level of competitive speed and ensure that it is maintained for a sufficiently long time.

At the heart of speed endurance at long and extra-long distances, first of all, is the capacity of the aerobic mechanism of energy production, i.e. muscle and liver glycogen stores, fatty acids. Its informative indicators are the level of the threshold of anaerobic metabolism (TAN) in relation to the maximum oxygen consumption (MOC) and the speed of movement at the level of TAN.

PANO corresponds to such an intensity of work at which oxygen is clearly not enough for complete energy supply, the processes of oxygen-free (anaerobic) energy generation increase sharply due to the breakdown of energy-rich substances (creatine phosphate and muscle glycogen) and the accumulation of lactic acid.

Raising the threshold level of anaerobic metabolism allows the runner, rower, skier, etc. to cover most of the distance in aerobic conditions and use anaerobic reserves during the finishing acceleration. The continuous growth of the ability to maintain high speed due to the energy potential at stayer distances can be realized by:

The main means of developing speed endurance at long and extra-long distances are: running, rowing, swimming, cycling and other cyclic exercises performed at a subcritical speed. Improving endurance is carried out using the methods of continuous and intermittent exercise. When using a uniform method, exercises are performed at a relatively constant speed, which is 75 - 80% of the critical speed for 20 minutes or more. This mode of operation creates optimal conditions for improving the functions of the cardiovascular and respiratory systems of the body. To increase endurance through a variable method, it is important to maintain the optimal level of movement speed and not overestimate it so as not to unnecessarily activate anaerobic processes. It should vary in the range of 60 - 80% of the critical.

When training by the repeated method, shorter segments are overcome than the distance in competitions, at a speed exceeding the competitive one by 6-10%, with rest intervals of 15-25 minutes. For example, for a 5 km runner - 1000 m x 5. Rest intervals decrease as you prepare.

As for the interval method, when using it, it is advisable to conduct training sessions in short segments, with short rest pauses, with a large number of repetitions (for example, for swimmers it will be swimming 50 m, rest pause 30-45 s). To develop the ability to keep the speed of movement at the competitive level for a long time, it is useful to include control passages of a shorter distance in comparison with the competitive one.

This is usually done in the order of control estimates. Then the duration of the movement at the speed required in the competition is gradually increased until the chosen distance is almost completely covered.

Endurance Development Methods in Athletics

To develop endurance, a variety of training methods are used, which can be divided into several groups: continuous and integral, as well as control or competitive. Each of the methods has its own characteristics.

uniform continuous method. This method develops aerobic abilities in various sports in which cyclic single-uniform exercises of low and moderate power are performed (duration 15-30 minutes, heart rate - 130-160 beats / min.).

variable continuous method. It consists in continuous movement, but with a change in speed in separate sections of movement. Sometimes this method is called the speed game or "fartlek" method. Designed to develop both special and general endurance.

interval method (a kind of repeated method) - a dosed repeated exercise of relatively low intensity and duration with a strictly defined rest time, where the rest interval is usually walking or slow running. It is used by representatives of cyclic sports (skiing, etc.).

Endurance development methodology.

Starting to develop endurance, it is necessary to adhere to a certain logic of building the training process, because. an irrational combination of loads of various functional orientations in classes can lead not to an improvement, but, on the contrary, to a decrease in the level of fitness.

At the initial stage of endurance development, it is necessary to focus on the development of aerobic capabilities while improving the function of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. for the development of general endurance.

At the second stage, it is necessary to increase the amount of load in the mixed aerobic-anaerobic mode of energy supply, using continuous uniform work in the form of tempo running, cross-country running, swimming, etc. in the form of circuit training.

At the third stage, it is necessary to increase the volume of training loads through the use of more intense exercises performed by the method of interval and repeated work in mixed aerobic-anaerobic and anaerobic modes. Increase the load gradually.

2.Methodology for planning running training loads of a health-improving orientation. Control over the magnitude of loads, taking into account the age, health and preparedness of those involved.

Systematic jogging has a positive effect on many organs and systems. A rationally selected load develops the adaptive mechanisms of the cardiovascular system, which manifests itself in the economy of cardiac activity in conditions of muscle rest and an increase in reserves. At the same time, the heart rate at rest increases and its recovery after exercise accelerates, the total peripheral vascular resistance and systemic arterial pressure decrease, the pumping function of the heart and the contractile properties of the myocardium improve without significant structural changes.Runattracts the attention of people of all ages, due to a number of its features is a natural locomotor act;

easily and precisely dosed;

shown to persons of different ages and genders;

available at any time of the year;

does not require special conditions and devices for classes;

increases the functionality of the body;

contributes to the hardening of the body at the same time.

With the help of suchvarieties of running asrunning in place, running at a moderate pace at a constant speed, alternating with walking, with accelerations, at a slow paceit is possible to solve the following problems:

health promotion, prevention of certain diseases;

preservation and restoration of motor skills necessary in everyday life and work,

fostering the habit of systematic physical exercise as a means of organizing free time and active recreation;

extension of human creative longevity.

Under conditions of running loads, the need of the myocardium for oxygen and energy is much lower in those involved than in those who are not involved. The effect of these exercises on the blood is to increase total hemoglobin, maximum circulating blood volume and alkaline reserve. Positive changes in muscles are manifested in an increase in their mechanical efficiency, capillarity, growth in fiber size, and an increase in enzymatic activity in mitochondria. In addition, when running, a phenomenon of biomechanical resonance occurs, which is absent in other types of cyclic exercises (at the time of landing on the heel, the counterblow moves the blood column up). Such hydromassage of blood vessels increases their elasticity, prevents the formation of atherosclerotic plaques. Vibration of the internal organs enhances intestinal motility, has a beneficial effect on liver function. The metabolism improves, the activity of the endocrine system is stimulated, anabolic (creative) processes are enhanced. Endurance running training is accompanied by the effect of saving insulin, which is important in the prevention of diabetes. Lipid metabolism also changes: the amount of cholesterol and triglycerides decreases, the spectrum of lipoproteins changes towards a decrease in atherogenic classes, being a measure for the prevention of atherosclerosis. As a rule, those involved in health jogging with many years of experience lead a healthy lifestyle: they do not drink alcohol, sharply reduce or quit smoking, eat rationally, harden. All this helps to reduce the risk of developing cardiovascular diseases Running has a great influence on the psycho-emotional state of a person. While running, there is often a feeling of joy, fun, which for many runners is the main motivation for running. After a workout, as a rule, a good mood, self-confidence, a surge of vigor, and an increase in mental performance appear. This condition is associated with the release of endorphin hormones that circulate in the blood for about a day. The impact of running on risk factors for the development of cardiovascular diseases is manifested in:

lowering high cholesterol in the blood and increasing the level of high density lipoproteins;

lowering high blood pressure;

reduction in excess body weight.

With irrational training, negative consequences are also observed: overstrain of the cardiovascular system, noticeable fatigue and inhibition of the central nervous system (CNS), decreased mental performance, progressive development of flat feet, vein expansion, deforming arthritis of the large joints of the lower extremities. for a short time (0.5-1 min) are available without limitation to practically healthy people aged 20-50 with different levels of physical condition. The exception is people over the age of 50 with low and below average levels of physical condition, who are recommended to engage in recreational walking without connecting short-term running loads. As for continuous running lasting 10 minutes or more, such a volume at the initial stage for unprepared people is appropriate only at the age of 40 years, for older people, running loads of such a volume are used at a level of physical condition above average and high. Normalization of loads in running. Domestic experience shows that jogging can only be used by those who are able to walk at a speed of 6 km / h in 45-60 minutes. At the same time, the initial running speed is 100-166 m / min, and the distance is 50-1500 m. The alternation of running and walking segments at distances of 50-100 m for beginners justified itself, gradually reducing the walking intervals and moving to a continuous 20-30 min. running The duration of such a period of transition to continuous running in young people does not exceed 2, and in middle and old age it increases up to 4 months.

Minimum training and maximum running speed is controlled by heart rate

The individual pulse mode is determined taking into account the level of physical condition, the size of the distance. To achieve the training effect with 3 times a week, the duration of the run should be at least 30 minutes, with 7 times a week - 10-15 minutes. The training pulse mode is calculated using the same formulas as for walking. When a high level of physical condition is reached, a further expansion of functional capabilities, especially in people under 40 years old, is provided when running at a variable speed - (accelerations - fartlek or over rough terrain with overcoming natural obstacles - cross-country running). With a fartlek, accelerations lasting 0.5-1 minutes alternate with an interval of continuous low-intensity running. Contraindications to running are:

all diseases in the acute stage and with incomplete recovery;

severe mental illness;

organic diseases of the central nervous system (epilepsy, paralysis);

malignant neoplasms;

diseases of the cardiovascular system: aneurysm of the heart and large vessels; recent myocardial infarction; ischemic heart disease with severe attacks of angina pectoris or cardiac asthma; circulatory failure II and III degree; various kinds of heart rhythm disturbances (atrial fibrillation, etc.);

respiratory diseases: bronchial asthma with frequent attacks; bronchiectasis;

diseases of the digestive system during their exacerbation;

diseases of the liver and biliary tract, accompanied by signs of renal failure or frequent pain attacks;

diseases of the kidneys and urinary tract in the presence of signs of renal failure or stones requiring surgical intervention;

diseases of the endocrine glands with a pronounced violation of their function;

diseases of the organs of movement with pronounced dysfunction of the joints and the presence of pain;

glaucoma and progressive myopia, threatening retinal detachment;

chronic diseases of the peripheral nervous system, accompanied by degenerative-dystrophic changes in the spine: spinal osteochondrosis, discogenic sciatica, etc.;

prolapse of the abdominal and pelvic organs;

varicose veins of deep and pronounced superficial veins of the lower extremities;

pregnancy (Dushanin S.A. et al.).

Since in overweight people, in addition to a decrease in functional reserves, various disorders of the musculoskeletal system are detected, long-term running loads are not recommended for them. Only a doctor can decide on admission to jogging. During acute illnesses (flu, tonsillitis, respiratory infections), training is strictly prohibited. Even with the normalization of body temperature, the disappearance of sore throat, cough and other signs of the disease, one should not start exercising, since full recovery and restoration of functions occurs after a certain period of time. In addition, most acute infectious diseases are accompanied by intoxication even in the mildest forms, which are often carried on the legs. The issue of resuming jogging after illness is decided by the doctor. The main condition for the safety and effectiveness of jogging is that the intensity and volume of the load correspond to the state of health and the level of a person’s physical capabilities. Failure to comply with these conditions may cause a damaging effect or no effect.

Features of planning the training process in women's athletics.

Comparison of anthropometric and physiological parameters of women and men (sexual dimorphism) makes it possible to largely explain the responses of the body of women to the load and makes it possible to correctly determine the choice of means and methods of training.

Anthropometric indicators:

The difference between women and men: height is less (by 10-12 cm), weight (by 10-15 kg), a longer torso, limbs are shorter by 10 percent. Narrower and sloping shoulders, a wide pelvis - hence it should be taken into account: the CMT is located lower, the levers for performing movements are shorter. The biomechanics of the movements of the upper limbs, running techniques change.

Body composition: muscles are less developed than in men: does not exceed 35 percent of body weight (40-45 percent in men), women have more fat deposits (up to 28-30 percent) - should be taken into account: metabolic processes are less active, less relative muscle strength: upper body by 40-60 percent, lower limbs by 25 percent.

Circulatory and respiratory organs: a smaller volume of the female heart determines a lower stroke volume. Heart rate (by 10-15 beats per minute) and respiration (by 20-24 per minute) are higher than in men. Less vital capacity of the lungs, pulmonary ventilation, oxygen consumption in 1 minute - take into account the lower oxygen transport capabilities of the blood.

It should be borne in mind that the main biological feature of women is the periodic changes that occur in their body in connection with the ovarian-menstrual cycle (OMC)

Most athletes have stable menstrual cycles, without any disturbances, good health, so they can show stable sports results throughout its duration. Those who complain of various disorders, increased fatigue, prolonged recovery in the menstrual period should reduce the overall load. Due to significant physical exertion, highly qualified athletes have cases of menstrual dysfunction, lengthening of the cycle up to 38-42 days, cases of amenorrhea.

Workout features:

Regarding men, in addition, during the preparatory period, tasks are solved that follow from taking into account their biological characteristics: strengthening the muscles of the abdominal press, pelvic floor, back, lower back, ligaments, fixing internal organs.

It is necessary to pay special attention to the performance of athletics exercises with maximum intensity, especially for beginners. At the stage of initial training, the strength training of girls should include sets of general developmental exercises for the main muscle groups.

Athletes who continue to train during menstruation usually do not have morphological and functional abnormalities. When observing such athletes, it turned out that training sessions and participation in competitions during the period of the menstrual cycle are very rarely (1.2%) accompanied by its violation. In addition to the level of physical fitness and health status, one must also take into account the fact that the nature of the reaction of a woman's body to the menstrual cycle can be different.

Some (55.6%) have good health and general condition, high sports results in all phases of the cycle. In others (34.5%), during the period of menstruation, hypotonic syndrome prevails, characterized by general weakness, rapidly growing fatigue, drowsiness, and lack of desire to train. In the third (5%), signs of hypertensive syndrome, characterized by unusual irritability, sometimes the occurrence of stiffness of movements and difficulty in relaxing, predominate; some of them have pain in the lower abdomen, less often in the lumbar region, headaches, restless sleep. And, finally, in the fourth (4.9%) - during menstruation, general malaise, loss of appetite, nausea, aching pain in the joints and muscles, restless sleep, increased heart rate and respiration are possible.

Therefore, even in healthy women who do not have deviations during the menstrual cycle, the reaction of the body to this period may be different. It is clear that at this time the reaction of the body to the load in training sessions and competitions can also change. Almost half of the athletes have an unfavorable reaction to physical and mental stress. Therefore, it is necessary to plan training in such a way as to exclude their adverse effects. But for this it is necessary to determine the nature of the reaction of the athlete's body through medical control and self-control, with the help of the coach's observations and indications in the control exercises.

Athletes classified in the first category, with excellent physical fitness, can train and participate in competitions, while observing certain rules. Athletes assigned to the other three groups, training sessions and especially participation in competitions during menstruation are undesirable.

The results of a survey of 17 specialists in the field of gynecology on the issue of training and participation of women in competitions during the menstrual cycle are as follows: allow it during the first half of the menstrual cycle; and none of them recommends complete rest in any phase of this period; b) for girls and women with a moderate menstrual period, all experts were in favor of participating in competitions and training during the second half of the menstrual cycle, and more than half of the respondents were in favor of participating in competitions in the first half of the menstrual cycle; c) for girls and women with significant premenstrual disorders, half of the experts were in favor of participating in competitions in the second half of the menstrual period, but no one was in favor of stopping training in the second half of the menstrual cycle. However, in all cases, when deciding whether to participate in competitions, one should consult with a gynecologist.

It is especially necessary to emphasize the enormous health-improving significance of walking, running, jumping and throwing, under the influence of which the functional capabilities of the body of athletes gradually increase, deviations from the norm in the course of the menstrual cycle are eliminated. Sports activities have a long-term positive effect on pregnancy and childbirth. Most studies show that female athletes are more likely to have normal pregnancies than those who do not play sports. Female athletes can continue to train almost in full until 3-4 months of pregnancy in the absence of medical contraindications. The current level of sports results imposes more and more requirements on the versatile training of athletes. From the first athletics lessons, the main attention should be paid to the comprehensive physical development of women, to strengthening their health, to educating the correct posture. At this time, one should not get carried away with specialized training in a separate type of athletics, and even more so, force training in order to quickly achieve high results. This will undoubtedly prove to be harmful to the health of girls and women.

In order for a novice woman to reach the heights in sports, it is necessary to patiently and persistently improve her physical development, technical skills and strengthen her health.

In classes with trained athletes, more attention should be paid to specialization, however, even here it is necessary to constantly take care of improving their all-round physical development throughout the training process.

At the first stage of training sessions, it is very important for women to strengthen the abdominal muscles and intrapelvic muscles. For this, exercises are effective:

lift the legs from the “hanging” position on the gymnastic wall; the same, but lying on the back and then on the stomach, with and without weights; back, lower the raised legs to the right and left; Sitting on the floor, bending your knees and holding your toes with your hands, spread and bring your knees together, resisting with your hands; Lying on your right side, bend your left leg, pulling your knee to your stomach as much as possible; then the same, but with the right foot, lying on the left side; lying on the back, bend the legs without lifting the back off the floor, turn the pelvis to the right and left, trying to touch the floor with the knees.

Various jumps and jumps are also recommended, performed repeatedly with medium intensity; swing exercises with straight and bent legs in various directions, performed freely, with a large amplitude. In no case should you force the training process of women. An attempt to achieve sports success as quickly as possible destroys not only future records, but also health. In some cases, well-trained athletes are allowed to use increased loads for several days in a row with incomplete recovery. However, in the following days, their body should fully recover for the next series of loads. When planning training sessions, it is necessary to take into account not only the days of the menstrual phase, but also the days preceding and following. Although women's performance reaches its climax a few days before the start of the menstrual phase, the greatest opportunities for training and participation in competitions are often created already a few days after the end of the menstrual phase. Therefore, it is necessary that the same curve of training loads correspond to the rhythmic wave-like fluctuations of the menstrual cycle. In particular, for the period of increased performance before and after the menstrual period, it is necessary to plan maximum training efforts and estimates. For a period of reduced performance, it is recommended to plan a week with the least load. In case of an unfavorable reaction of the athlete's body to physical activity on the days of the premenstrual and menstrual phases, hygienic gymnastics, walks, games, and even rest should be planned. In conclusion, it is necessary to point out the extremely important role of medical and pedagogical control, as well as self-control. Each athlete should regularly undergo a medical and gynecological examination, which allows not only to timely determine the appearance of any pathological phenomena, but also to judge the correctness of planning and conducting training. If there are no objective changes and complaints, if the athlete is healthy, feels great, if the technique and results are improving, then the training process is carried out correctly. In the process of preparing athletes, the coach needs to conduct careful pedagogical control over the state of fitness, in this he should help the athlete's self-control. To do this, she should note in the diary the subjective sensations that occur during the menstrual cycle. These self-control data will allow the doctor to more thoroughly analyze the state of the athlete's body and give appropriate recommendations for further training.

The construction of mesocycles during training of women, taking into account the menstrual cycle, allows to ensure a higher performance of athletes, to create prerequisites for educational and training work in the optimal state of their body. Such a construction of training should be mandatory for retracting and basic mesocycles, most control and preparatory mesocycles, where the tasks of creating tactical, technical and functional prerequisites and the complex formation of various aspects of the fitness of athletes are solved. As for precompetitive and competitive mesocycles, here is the structure of the training process, the dynamics of loads can be significantly changed taking into account the timing of the upcoming competitions and their compliance with the phase of the menstrual cycle in which the body of a particular athlete will be. After all, it should be borne in mind that athletes have to compete in responsible competitions, regardless of their condition. Therefore, it is expedient in some cases to plan large training loads in terms of volume and intensity in these mesocycles, to conduct control competitions, in which the conditions of the upcoming main starts should be simulated.

Methodological development on the topic:

"Special endurance and methods of its education in athletics in the 400 meters hurdles".

Prepared by the coach - teacher in athletics

Butsyk Yury Gennadievich

The problem of endurance in hurdling occupies a prominent place in achieving high results. An analysis of the dynamics of running speed over a distance reveals one regularity: the speed and its change as the distance is run differ little up to the 6th, and sometimes even the 8th hurdle among athletes, who eventually show different results. All differences in indicators begin to become significant in the second half of the distance. Therefore, for a 400m runner. c / b the problem of endurance is important.

Special endurance is the ability to perform work effectively and overcome fatigue in conditions determined by the requirements of competitive activity. L.P. Matveev (1971) proposed to distinguish "special training endurance", which is expressed in terms of the total volume and intensity of specific work performed in training sessions, microcycles and larger formations of the training process, from "special competitive endurance", which is assessed by working capacity and efficiency of motor actions, peculiarities of mental manifestations in competition conditions.

400m run. s / b is carried out along separate paths through barriers 91.4 cm high for men and 76.2 cm for women, spaced 35 m from each other.

Throughout the course of sports improvement, the state of readiness is largely determined by the contribution of two factors: the factor of technical and physical readiness and the factor of special barrier readiness. However, their role at different levels of sports qualification is not the same. At a low level of sportsmanship, the state of an athlete's preparedness is determined to a large extent by a complex of his motor skills and abilities, on the one hand (technical skill), and by the level of development of physical qualities, on the other hand (physical fitness). The realization of these qualities is small. As sports perfection occurs, the accumulated technical skills and physical qualities are utilized, that is, the role of specific indicators increases: special speed and special endurance. At the highest level of sports qualification, both factors are already comparable in their significance.

At a low level of skill, the utilization of the athlete's potential occurs mainly due to special speed. And for high-class athletes, special endurance reaches a value comparable to speed, and the growth rate of the influence of special endurance has a clear positive trend.

What determines a sufficiently high level of special endurance as the ability to maintain maximum speed? Answering this question. V.P. Gorbenko in his dissertation work showed that to the greatest extent the retention of running speed at a distance is associated with the indicator of special barrier readiness.

Special endurance in hurdling is determined by maintaining speed in the run between the hurdles and the time to overcome the hurdles in the second half of the distance. speed between

barriers is determined by the frequency of running movements and the rational ratio of the length of steps. The effectiveness of overcoming barriers is determined by the time of support during the attack of the barrier and the speed of movement of the pushing leg. Keeping these parameters in the second half of the distance within the limits characteristic of maximum speed will characterize the manifestation of special endurance.

Uniform distribution of efforts in the first and second halves of the distance allows the athlete to maintain high speed at the finish section of the distance.

Means and methods of special endurance training.

Only complete harmony in the development of all physical qualities enables the hurdler to perfectly prepare for the competition and fully reveal his skills.

To achieve a high level of special endurance, an athlete needs to achieve a complex manifestation of individual properties and abilities that determine it, under conditions characteristic of a particular competitive activity.

In the early stages of preparation, the athlete is not yet able to overcome the entire competitive distance with the planned speed. However, it is necessary to perform a large amount of work with such intensity, as this contributes to the formation of the athlete's competitive technique, increases his energy potential and efficiency of work, develops coordination of motor and vegetative functions, and improves the psyche. To develop these specific qualities, various means and methods of training are widely used.

In training for a 400m runner. s / b the following methods of exercise are used: repeated, variable, interval and uniform.

The repeated method provides for multiple passage of segments of the distance with and without barriers at a competitive or close to it speed. The intensity of the work is planned so that it is close to the planned competitive one. Exercises with an intensity somewhat higher than the planned competitive one are widely used. It should be borne in mind that the time interval during which you can perform the next exercise under conditions of fatigue,

quite large. Therefore, when planning the duration of pauses, the qualifications and degree of fitness of the athlete are taken into account, making sure that the load, on the one hand, imposes on his body requirements that can have a training effect, and on the other hand, is not excessive and therefore would not have an adverse effect.

Variable training method is characterized by continuous alternation of segments at different speeds. With a variable method, there is a multiple change in the effects on the athlete's body. Variable parameters of the load will be: the speed of movement and the duration of impacts of varying intensity. For example: a runner runs the first 200m in 27 seconds overcoming barriers, the second 200m. runs without barriers in 50 - 60 seconds. In this case, reduced speed operation is used for switching, not for rest, and is a load.

The interval method is characterized by repeated exercise with regulated rest. This method helps to increase the efficiency of the heart. It has been established that during short-term intensive work, oxygen consumption reaches its maximum not during work, but during the first 30 seconds. recreation. Immediately after running a training segment, the heart rate begins to decrease, and oxygen consumption increases. At the same time, the most favorable conditions are created for increasing the stroke volume of the heart. Thus, the training effect occurs not only and not so much during the load, but during the rest period. Repeated repetition of such a load with small rest pauses leads to a fairly rapid increase in the efficiency of the cardiovascular system.

The uniform method, or method of uniform exercise, is characterized by the fact that the exercises are performed continuously at a relatively constant (uniform) speed. This method is of particular importance in the preparatory period of training, contributing to the improvement of aerobic processes in the body; the load is carried out in the zone of moderate and high power.

The principle of gradually increasing the load schematically has the following direction in the development of special endurance: crosses, variable running, interval running, repeated running. For each method, appropriate distances from 150 to 600m must be selected. One of the options for interval running is a shuttle run performed in series. The rest interval between segments is 20 seconds, and between series is 2 minutes. After various trials and searches, I came to the conclusion that the 4x60m option is best for me. 3 series and 4x60m version. with/2 barriers also three series. From time to time, controlling the 60m segments, one can observe an improvement in performance in running and, based on the results obtained, judge the level of development of special endurance.

Duration of exercise and rest breaks.

When working on the development of special endurance, the main ones are special-preparatory exercises that are as close as possible to competitive ones in form, structure and features of the impact on the functional systems of the body, as well as a combination of exercises of various durations when performing a program of a separate lesson.

The intensity of the work is planned so that it is close to the planned competitive intensity or slightly exceeds it.

If the duration of individual exercises is short, then the rest interval between them is small, ensuring that the subsequent exercise is performed against the background of fatigue.

However, it should be borne in mind that the time interval during which you can perform the next exercise under conditions of fatigue is very large (for example, after working with a maximum intensity of 20-30 seconds, performance remains reduced for about 1.5-3 minutes). Therefore, when planning the duration of pauses, the qualifications and degree of training of an athlete are taken into account, making sure that the load, on the one hand, makes demands on his body that can have a training effect, and on the other hand,

the other was not excessive and therefore would not have adverse effects.

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

As a result of numerous studies, the following pedagogical characteristics of interval training have been established: the duration of a single load is from 15 to 120 seconds; the intensity should be such that the heart rate would be approximately 180 beats / min; duration of pauses - from 15 to 120 seconds. At the same time, they also focus on the pulse, which should not fall below 130-140 beats / min. Reducing it to 120-130 beats / min. reduces the effectiveness of the impact of interval training on the cardiovascular system. 200m run. over time 32-34 sec. develops the circulatory system (increases the volume of the heart and the absorption of oxygen while running). Faster runs of this distance (25-28 seconds) are aimed at enhancing intramuscular metabolism.

An equally important issue for a runner developing special endurance is a pause between runs to restore work.

hearts. After a fast run, the heart rate rises to 180 or more beats per minute. Immediately after a fast run, a trained athlete needs to rest until the frequency

heart rate will not drop to 120 beats per minute. After that, you can carry out another run. The length of the run distance is 200m. requires the same length of rest in walking, i.e. 1.5-2 minutes. If the length of the distance increases, then another one is added

minute for every subsequent 100m. At the beginning of the season, the recovery of the pulse is very slow. But with the improvement of special preparedness, the recovery period is noticeably reduced.

The number of exercises and their nature.

A combination of exercises of various durations when performing a program of a separate lesson has a significant impact on the development of special endurance. The most widespread in practice are variants in which the length of the segment in the series is constant or gradually decreases. The use of such series allows you to accurately simulate the conditions of the intended competitive activity. However, it is necessary to strictly adhere to the following rules: pauses between segments should be short (heart rate should not decrease by more than 10-15 bpm ~ 1); each next segment must be shorter than the previous one or the same length; the total time of the series should be close to that which is planned to be shown at the competition.

The number of individual exercises depends on their nature, the amount of load in the classes, the qualifications and fitness of athletes, the methodology for constructing a training program, etc. Thus, when planning the amount of work aimed at increasing the level of development of special endurance, they proceed from a specific situation. Other things being equal

the amount of exercise can be increased behind due to serial execution, as well as the diversity of the training program of a separate lesson.

Organization of the training process

Variety of means and methods used in the process of sports training, helps the athlete to master a large number of skills and abilities, which contributes to the implementation of motor actions in competitive activity that are adequate to the current situation, the functional capabilities of the athlete's body in various stages of the 400m race. s/b.

A variety of means and methods also contributes to prompt adaptation to the requirements dictated by the nature of technical and tactical actions, the capabilities of various functional systems and mechanisms that ensure the effectiveness of their implementation. The maximum variety of means and methods for the development of special endurance - the intensity and duration of exercises, their

ordination complexity, the regime of work and rest during their implementation, etc. contributes to the development of an optimal relationship between endurance and

speed-strength qualities, coordination abilities, flexibility. This greatly increases the special performance of the athlete, the effectiveness of competitive activity.

Improvement of sports technique and tactics in various functional states of an athlete, including in a state of fatigue, develops not only the resistance of skills to significant changes in the internal environment of the body, but also provides a close relationship between motor and autonomic functions, their mutual adaptability in achieving a given end result. As a result, the athlete develops an important ability to optimally link the kinematic, dynamic and rhythmic characteristics of sports

techniques with the functional capabilities of the body at a particular moment of competitive activity.

Among the main directions of the methodology for improving the stability and variability of motor skills and vegetative functions; formation of the optimal relationship between special endurance and other motor qualities, it is necessary to highlight wide variation in environmental conditions both during training and competitive activities. At the same time, the most effective conditions complicate training and competitive activities: running with a non-standard arrangement of barriers, with different heights of barriers, races with constantly changing rivals, training in mid-altitude conditions, competitions with a stronger opponent, in unusual climatic conditions or at unusual times of the day, etc. The use of various simulators that contribute to the improvement of technical skills or provide conjugate improvement of technique and the development of special endurance is also effective.

A special place in the methodology of development of special endurance is occupied by increasing mental stability to overcome severe feelings of fatigue, accompanying training and competitive activities. The role of mental stability is especially great for achieving high performance.

It should be taken into account that resistance to overcoming heavy feelings of fatigue accompanying training and competitive activities is formed in relation to a specific job. For successful work aimed at the development of special endurance, it is necessary to know what requirements are imposed on the athlete's psyche in the 400m run. s / b, how to increase the ability to endure mental stress, how various training methods improve specific volitional qualities and especially great the role of the psychological factor in training, associated with the maximum mobilization of anaerobic capabilities, with the need for a long time to perform work in conditions of high oxygen debt. High values ​​of oxygen debt are accompanied by severe, often painful feelings of fatigue. To overcome them, specific volitional qualities are required, the ability of an athlete to overcome growing difficulties with a long intense volitional effort.

The volitional qualities shown in competitions are usually improved in parallel with the improvement of other qualities that determine the level of development.

special endurance, through the use of the same training methods and means. However, the improvement of psychological stability should always be under control. When performing all exercises related to overcoming specific difficulties,

it is necessary to focus the attention of athletes on a conscious attitude to work, to require from them a strong and steady effort of will during long-term work, maximum concentration of will when performing relatively short-term training and competitive exercises (O'Connor, 1992).

Of particular importance for improving the psychological stability of athletes are exercises that are as close as possible to competitive exercises in terms of the impact on the most important functional systems and the psychological state of the athlete. However, the most powerful incentive to improve volitional qualities should be considered performance at important competitions next to rivals of equal strength. In this case, it is necessary to note the dual role of competition. On the one hand, mental stimulation, characteristic of responsible starts, leads to a much greater depletion of functional resources compared to training exercises; on the other hand, exceptionally high shifts and the level of activity of the most important functional systems, according to the feedback principle, stimulate the improvement of specific mental capabilities (Platonov, 1986).

The effectiveness of the process of increasing mental stability depends on the organizational forms of conducting training sessions. There are two interrelated factors here.

The first of them involves such an organization of the training process, in which athletes of equal strength compete for a place in the team in a group. This creates a microclimate of constant competition in the performance

a wide variety of exercises. The second factor is related to the ability of the coach to mobilize the students to the maximum for the manifestation of maximum performance indicators when performing all the exercises without exception. Many outstanding coaches success of their students before

most of all, they are associated with the atmosphere of constant rivalry, full dedication in the process of training sessions.

FINDINGS

The hurdler must develop such a reserve of specific qualities of endurance, due to which he will be able to overcome the entire distance with barriers with the least loss of speed. In the formation of the mechanism of special endurance, the improvement of biochemical processes occurring during work in conditions of oxygen deficiency is of great importance.

An excellent means of developing special endurance and educating the will is repeated running with an increase in speed towards the end of the distance or with an increase in speed throughout the entire re-run segment.

Coordination of movements and the ability to run freely, economically, without excessive muscle tension are important. Therefore, the whole complex of running methods at a smooth distance is only one of the stages in the development of special endurance.

Of particular value is the development of special endurance on repeated runs with barriers. By setting in each period of training the length of the distance and the rest intervals between runs. From the beginning of the season, the number of barriers to be overcome at an increased rate should be distributed in stages.

Immediately include a large number of segments with barriers. By setting in each period, the development of special endurance on repeated hurdles with speed hurdles is not advisable at an increased speed, since haste can lead to the formation of an incorrect skill, and in some cases to the creation of dangerous psychological barriers, for example, uncertainty on the 7th-8th hurdles (“Will I run 16 steps, won't I catch the hurdle on the turn?” etc.).

The development of maximum speed and special endurance in the hurdler training system are interconnected. A gradual increase in speed on extended sections (80-200 m.) And running long sections (600 m.) at a reduced speed with a gradual reduction in the length of the distance develop the ability to run sections of 250-400 m. at maximum speed. The reserve of speed will allow you to maintain the optimal pace of running at a distance of 400m. s/b.

In the process of holistic development of special endurance, it should be taken into account that effective competitive activity is associated with a large variability of motor and vegetative functions that ensure high performance of an athlete with large changes in the internal environment of the body.

modeling in the conditions of training activity of the entire possible spectrum of states and reactions of functional systems, characteristic of competitive activity;

variability of environmental conditions both in the development of special endurance and in the process of technical and tactical improvement.

Bibliographic list

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Balsevich V.K. Contours of a new strategy for training athletes of the Olympic class // Teoriya i praktika fizicheskoy kul'tury. - 2001. - No. 4. - S. 9-10

Bulatova M.M. Optimization of the training process based on the study of the power and efficiency of the energy supply system for athletes: Abstract of the thesis. Dis. … cand. ped. Sciences. - K., 1996. - 50 p.

Verkhoshansky Yu.V. Fundamentals of special physical training of athletes. - M .: Physical culture and sport, 1988. - 332 p.

Gorokin M.Ya. Large loads and the basics of sports training // Theory and practice of physical culture. - 1962. - No. 6. - with. 45.

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Ozolin N.G. Modern system of sports training. M.: Physical culture and sport, 1970. - 479 p.

Special endurance is determined by the specific readiness of all organs and systems of an athlete, the level of his physiological and mental capabilities in relation to the type of athletics. Of particular importance is the ability of an athlete to continue working when tired due to the manifestation of strong-willed qualities. Special endurance is also associated with rationality, economy of technique and tactics; it is peculiar in different types of athletics. Therefore, each of them requires its own method of its development.

The main way for the development of special endurance in jumpers and throwers is the repeated performance of exercises in the chosen form of athletics and partially special exercises. Only a very large number of repetitions, including in relation to competitive conditions in order to improve technique and physical qualities, can give excellent special endurance.

The all-around special endurance is based on excellent general endurance and on special endurance in all events included in the all-around. The main way to acquire this is by training two days in a row in a full all-around program, in addition, the development of general endurance in the preparatory period and its maintenance in the competitive period.

Differences in the methods of development of special endurance in runners at different distances are determined primarily by physiological characteristics in the activity of organs and systems and the whole organism as a whole, associated with the intensity and duration of running, the ratio of oxygen demand and its consumption. It is known that the performance of the body, and especially the nerve cells of the brain, ultimately depends on the supply of oxygen. Its deficiency greatly reduces performance, especially during prolonged work. Therefore, the importance of the respiratory and cardiovascular systems, which provide the body with oxygen, is so great. However, the role of the mental capabilities of athletes is also very great, the ability to continue work without reducing the intensity and without violating the correct technique, despite the developing fatigue.

In the development of the special endurance of runners and runners for long and ultra-long distances, a significant role is played by the body's ability to maintain a high level of balance between oxygen demand and its consumption (aerobic regime) for a long time, to fight the onset of fatigue with a gradually and increasing oxygen debt. Therefore, the training methodology should provide for higher requirements for the body, increase the functionality of the respiratory and especially the cardiovascular systems. It is necessary to achieve the preservation of a relatively stable state with a higher oxygen demand caused by a high speed of progress (higher "critical speed"), improve anaerobic mechanisms and strengthen volitional qualities.
Middle-distance running is characterized by a sharp increase in oxygen consumption in the first 1-2 minutes, which quickly reaches its highest level and does not change for a short period of time. However, such a steady state in this case is not due to the fact that the body does not need more oxygen, but to the fact that its consumption reaches the physiological limit at this moment. Thus, during middle-distance running, the oxygen demand exceeds its actual consumption (although it has reached its physiological limit), which creates an oxygen debt. The higher the running speed, the more the work takes place in an anaerobic mode and the faster fatigue occurs. The lack of oxygen negatively affects primarily the most sensitive to this central nervous system.

The corresponding centers of the cerebral cortex react to the slightest lack of oxygen, change and improve this activity. Therefore, in the process of training in middle-distance running, an athlete not only strengthens and improves the activity of the cardiovascular and respiratory systems, but also improves metabolic processes, improves the oxygen consumption coefficient, and makes better use of anaerobic capabilities. The athlete, consciously running at a higher speed and thereby creating new functional difficulties for the body, teaches him to be content with less than required amount of oxygen, but use it more efficiently. For the same purpose, training is used in the middle mountains, in a pressure chamber, with slower breathing, breathing with overcoming resistance (through a tube), etc. In addition, during training, the limiting level of oxygen consumption also increases.

The development of endurance in 400-meter runners is significantly different. Running at this distance occurs at a very high speed with an unsatisfied oxygen demand, despite its limiting consumption. Therefore, the improvement of anaerobic mechanisms is one of the main tasks in the development of special endurance in 400 m runners. It is important that the athlete does not slow down in the last 50-100 m. Therefore, from training distances from 200 to 600 m, the greatest value for the development of special endurance has a 400m rerun.

Special endurance is needed for a 100 and 200 m runner, who overcomes the distance with maximum intensity and “explodes” his energy capabilities in a matter of seconds, as a result of which a very large oxygen debt is created, and metabolic products quickly accumulate in the muscles. As a result, muscle fatigue progresses intensively and running speed decreases. Consequently, endurance in a short sprint is provided primarily by the anaerobic capabilities of the body. Because in

while running at a high speed, the breakdown of energy substances occurs very quickly and all biochemical processes in the muscles proceed in almost oxygen-free conditions, it is possible to improve the organs and systems on which endurance in 100 and 200 m runs depends only in such close (90-95 % of maximum speed) to them conditions.

For special endurance in running, the stock of speed plays an important role. There is a certain relationship between the maximum speed in the short run and the average speed in running for a distance in which the athlete. specializes. The more the maximum speed exceeds the average, the better the athlete can achieve. At the same time, this difference (in seconds) can serve as a kind of endurance coefficient. The smaller the difference, the higher the endurance coefficient. When determining the difference, for convenience, it is not the speed in m / s that is taken, but the best result of running 100 m from a low start and the average time to overcome 100 m when passing the entire distance, also with the best result. The longer the distance, the greater the difference for the same athlete between the average time and the best result in the 100m. The data obtained from the generalization of the results of many of the strongest runners in the world are given below.

Knowing his best result in the 100 m run from a low start, the runner can determine from the table a possible achievement for himself over a longer distance, of course, if he trains persistently and correctly. So, if a runner runs 100 meters in 11 seconds, then he must run 800 meters in no worse than 1 minute. 48.8 sec. (11 sec. + 2.6 sec. = = 13.6x 8 = 108.8 sec. = 1 min. 48.8 sec.).

Of great importance for a runner at a distance from 400 m to a marathon is correctly set, rhythmic breathing, using the movement of the diaphragm. The rapid breathing of athletes at these distances, as well as in race walking (often one step is inhaled, the next step is exhaled) should not be superficial * It is very important that from the very first step breathing should be of a certain depth, habitual rhythm ).

Endurance is developed sequentially, in stages, first general, then special. Currently, there are 3-4 such stages. For example, the entire transition period and the beginning of the preparatory period develop general endurance (2-3 months), then the stage of formation of the so-called special foundation (3-4 months) begins, i.e. the stage of daily training with moderate intensity, with a large volume. This is followed by the work phase.
(1-1.5 months) with increased intensity due to the strength and speed components (for example, uphill and downhill running) and, finally, special training and participation in competitions (3-5 months). In recent years, there has been a tendency to increase the special foundation stage to 6 months. In this case, the competitive stage is shorter.

There may be various options for the gradual development of endurance, but in all cases there must be a stage of formation of a special foundation. Naturally, in the preparatory period many other tasks should be solved (development of strength and flexibility, improvement of the speed of movements, education of volitional qualities, etc.). High-speed work and participation in competitions are a means of monitoring the progress of training, improving psychological preparedness, gaining experience, and improving technique. It should not be forgotten that in the process of developing special endurance, including in the competitive period, general endurance and absolute running speed should be maintained.

Donetsk State Institute of Health,

Physical education and sports.

Department of sports

pedagogical

disciplines specialization

Athletics.

Course work

Development of qualities of endurance in the chosen form of athletics 400m s/b.

Executor

3rd year student of the faculty of distance learning

and postgraduate education

Sychev D.V., set 2000.

Supervisor. Art. teacher

Tretyak Andrey Nikolaevich

Donetsk 2003

Plan page

Introduction 3-4

Chapter 1. Endurance, its types and indicators 5-7

Chapter 2

Chapter 3. Building Endurance 14-18

Chapter 4

Chapter 5

Conclusion 45-46

References 47

Introduction

Many people think that running medium and long distances is beyond their power. After all, even when they try to run a relatively short distance, they suffocate, their heart beats wildly. It tingles in the side, the face becomes very red or, conversely, turns pale.

What Jurgen Haase says about this: “There is nothing surprising here, since untrained people cannot run. Anyone who intends to go to the start must train for a long time and regularly. You can not smoke and drink alcohol because nicotine and alcohol weaken the body. Whoever wants to train in running for medium and long distances must be healthy, strong and strong-willed, since each race is overcoming one's own weakness. Feet become cottony, heavy, as if the soles are poured with lead.

The basis of comprehensive training is the interdependence of all qualities of a person, the development of one of them positively affects the development of others, and vice versa, the lag in the development of one or more qualities delays the development of others.

The physical training of a runner is divided into general and special. Special training is preparation directly for competitions at one or more adjacent distances, according to the inclinations of the athlete. It consists in developing a high level of endurance and speed.

If a person performs any rather strenuous work, then after a while he feels that it becomes more and more difficult to do it. From the outside, this can be objectively noted, according to a number of visible signs, such as the tension of mimic muscles, the appearance of perspiration. Despite increasing difficulties, a person can maintain some intensity of work due to great volitional efforts. This state is called the phase of compensated fatigue, and if, despite the increased volitional efforts, the intensity of work decreases, then this is the phase of decompensated fatigue.

Depending on the specifics of activities, several types of fatigue are distinguished: mental, sensory, emotional, physical. Although, one way or another, in any activity there are components of types of fatigue. Fatigue is expressed in increased difficulty or inability to continue activities with the same efficiency.

Chapter 1. Endurance, its types and indicators.

Endurance. In sports, it is the ability of the body to resist fatigue during prolonged exercise.

The level of development of endurance is determined primarily by the functional capabilities of the cardiovascular and nervous systems, the level of metabolic processes, as well as the coordination of the activities of various organs and systems. The so-called economization of body functions plays a significant role in this. Along with this, endurance is influenced by the coordination of movements and the strength of mental, especially volitional processes of an athlete.

Endurance is the ability to perform work of a given nature for as long as possible.

(Yakovlev N. N., Korobkov A. V., Yananis S. V.).

One of the main criteria of endurance is the time during which a person is able to maintain a given intensity of activity. Using this criterion, endurance is measured in direct and indirect ways.

The direct method is when the subject is asked to perform a task and the maximum time of work with a given intensity is determined (before the speed decreases). But it's almost impossible. The most commonly used indirect method.

An indirect method is when endurance is determined by the time it takes to overcome some sufficiently long distance (for example, 10000m).

Since performance in motor activity depends on many factors, in particular on the speed and strength abilities of a person, two types of endurance indicator should be taken into account: absolute and relative, partial.

For example:

1. The “speed reserve” indicator is the difference between the average time to overcome a short segment over the entire distance and the best result in this segment. For example: an athlete ran 800m in 2.10.0. so the average running time of a 100m segment is 2.10:8=16.25sec. If he ran 100m in 12.5sec, then the speed margin is: 16.25sec - 12.5sec = 3.75sec.

2. Endurance index - to determine it, the best time in a short segment is multiplied by the number of segments.

result in the 800m run - 2.10.0.

best result in 100m - 12.5

endurance index 2.10.0.–(12.5x8)=2.10.0.–1.40.0.=30.0sec

In practice, there are 2 types of endurance: general and special.

General Endurance- this is the ability to show muscular efforts of relatively low intensity for a long time. General endurance for 85-100% sports result.

One of the most important features of general endurance is the ability for wide transfer, i.e., general endurance, developed by means of running training and manifested in running, is highly correlated with the results in cross-country skiing and walking.

It is believed that general endurance is the basis for the development of all other varieties of endurance.

The manifestation of general endurance depends on sports technique (primarily on the efficiency of working movements) and on the ability of the athlete to “endure”, i.e., to resist the onset of fatigue by concentrating volitional efforts.

The biological basis of general endurance is the aerobic capacity of the athlete's body. The main indicator of the consumption of aerobic capacity is the maximum oxygen consumption (MOC) in liters per minute.

Special endurance is the ability to show muscular efforts in accordance with the specifics (duration and nature) of a specialized exercise.

In middle-distance running, special endurance (in this case also called speed endurance) is manifested in maintaining the required speed over a distance.

The manifestation of special endurance depends on some physiological and psychological factors. The main physiological factor is anaerobic capacity.

Chapter 2

Running is a natural way of human movement characterized by regular repetition of the same cycle of movements, in which the body “in which the body either touches the ground with one foot, then flies in the air” (P.F. Lesgaft). The overlapping of swing periods with one leg over swing periods with the other is a specific feature of running that distinguishes it from walking.

Cyclically repeating supporting and unsupported positions gave reason to call running a cyclic exercise. A cycle in running should be understood as the whole set of movements of the links of the body and the body as a whole, starting from any position and ending with the return to the starting position.

Running at 400m s/b is one of the most difficult exercises from the running types and makes exceptionally high demands on the athlete's body. To achieve high sports results at this distance, it is necessary to have excellent running technique, a high level of development of speed qualities, speed and special endurance, as well as agility and flexibility.

The distance of 400m s / b is overcome with a fairly high speed (92-96% of the speed of running 400m without barriers).

Arrangement of barriers: up to the first barrier 45m; between barriers 35m; barrier height 91.4cm.

The need to overcome them on a straight line and a turn, running the last quarter of the distance against the background of severe fatigue are factors that determine the specifics of the 400m hurdles technique and the technical skills of hurdlers.

The technique of overcoming hurdles in 400m s/b in its main features practically does not differ from the technique of overcoming obstacles at short hurdle distances.

The small height of obstacles does not require a large inclination in time to overcome it, and running on a turn causes a certain difficulty. An athlete at high speed must overcome centrifugal force and maintain the technique and rhythm of hurdling. At the same time, hurdlers who take off with their right foot have some advantage, since in this case they can run at the very curb and overcome the barrier at its very left edge. The flywheel (left) leg does not interfere with keeping the torso tilted to the left.

In a completely different position are runners who push off with their left foot. At the moment of repulsion, they are forced to move away from the inner line of the track by 60-70 cm, otherwise, when crossing the barrier, the pushing leg will go beyond the barrier, which is not allowed by the rules of the competition. But if the hurdler performs the “attack” of the barrier correctly, then all the same, the left (jogging) leg, crossing the obstacle, will force him to go to the right for another 15-20 cm.

To reduce the centrifugal force on the turn, the hurdler, while overcoming obstacles, tries to tilt his body to the inner edge with his left shoulder forward and turn his feet a little more to the left. A certain difficulty in running on

400m s/b represents the second bend. Fatigue sets in sharply between the 6th - 7th and 7th - 8th barriers. Without losing self-control, the athlete must maintain the technique of crossing the obstacle and maintain the length of the running step due to a more powerful repulsion.

Sometimes a significant reduction in stride will force a hurdler to move more strides between hurdles. Here you need the ability to adapt to a new rhythm of running.

Start and takeoff run. Many experts believe that a start in a 400m s/b run does not have a significant difference from a start in a smooth 400m run. However, if there are no special differences in the starting position, then the starting run requires the hurdler to accurately calculate the steps in order to get to the 1st hurdle.

The distance to the 1st hurdle (45m) is covered by the best hurdlers of the country in 20-22 running steps. Less trained hurdlers fit into 23-24 steps. With an even number of steps ahead (at the start), they put a push leg, with an odd number - a fly leg. In order to run a long stretch in a straight line from the start, the hurdler usually places blocks at the outer edge of the track.

The length of the steps to the 1st hurdle will vary depending on the number of steps. So, at 20 running steps, their average length should be 225 cm, at 21 steps - 219 cm, at 22 - 202 cm, at 23 - 195 cm, at 24 - 185 cm. As an example, we give the calculation of the length of steps with a run of 22 steps: 60, 120, 135, 150, 165, 180, 195, 210, 222, 218cm. Further, up to the 21st step, their length is standardized - 218-222cm. The length of the 22nd step is 205-200cm, repulsion to the barrier occurs from a distance of 210-215cm. With any calculation of steps, after the 10th - 11th step they reach the largest size and then change by only 5 - 8cm.

The small height of the obstacles in the 400m s/b run allows you to slightly change the structure of the hurdle step. This is due to a smaller inclination to the barrier and a wider range of leg movements.

Repulsion and transition through barriers. Putting the foot on the place of repulsion is performed from the outer part of the foot, slightly ahead of the o. c. m. Then the legs fall to the entire foot. With careful consideration of the placement of the foot, there are no distinguishing points in comparison with running 110m s / b. The hurdler passes the vertical through the slightly bent supporting leg, pulling up the fly leg, which is strongly bent at the knee joint. Straightening of the jogging leg begins after passing about. c. t. above the support and ends at the moment the fly leg is brought out with the knee up - forward.

The completion of the repulsion coincides with an increase in the inclination of the torso, bringing the arm forward and the beginning of active straightening of the swing leg in the knee joint. In the 400m s/b run, the leg is fully extended at the knee, the torso is less inclined, the leading arm is lowered lower than in the 110m s/b run. The fly leg does not have time to fully straighten and, having crossed the crossbar of the barrier with the foot, immediately falls down.

The 400m s/b runner carries the fly leg over the barrier in a large amplitude and begins to lower it after passing the crossbar of the barrier with the back of the thigh. At the same time, the push leg begins to pull up much faster. The left hand noticeably drops down, but at such a distance as not to interfere with the passage of the pushing leg through the barrier. The rapid advance of the jogging leg forward is accompanied by an energetic abduction of the left arm back and a decrease in the inclination of the torso.

Landing. The fly leg, having passed the crossbar of the barrier, descends first by the force of the foot, then by the thigh. As a result, in the first phase, it slightly bends at the knee joint, and then straightens again. The toe of the fly leg is noteworthy. The foot is preparing for an active setting on the ground. Landing occurs behind the barrier at a distance of 125-145 cm on the toe of the foot, but with significant depreciation in the ankle joint. The wide spreading of the arms in the front-back direction and the active extension of the pushing leg make it possible to start running between the barriers.

Running between barriers. The high technique of overcoming barriers is characterized primarily by a short flight phase and a reduced support phase behind the barrier.

For hurdlers running in 13 steps, the support and flight phases to the barrier are increased in comparison with the data for hurdlers running in 15 steps. This happens because most athletes in the first half of the distance have to artificially shorten their steps in order to correctly, at the right distance, approach the barrier.

In addition, it should be noted that regardless of the number of steps (13 or 15) between the barriers, the support phase in repulsion significantly exceeds the support phase in landing. But the main indicator is the flight time through the barrier.

The hurdler must perform a good pass over the hurdle, and this is possible only with a complete repulsion and a wide swing of the fly leg.

In calculating steps, the athlete relies not only on the developed muscle effort, but often also includes an eye correction. Eye calculation fundamentally changes with a different number of steps. Experienced hurdlers often change the number of steps between the hurdles (in the second half of the distance), but they calculate their efforts (visually), so that they do not make significant mistakes in overcoming the hurdles.

Taking into account the peculiarities of running at 400m s / b, when improving the technique, sometimes a mixed rhythm of running should be used or the distance between the barriers should be changed. When running 15 steps in the first half of the distance (5-6 hurdles), athletes have to refrain from a sweeping long step, shorten their steps before approaching the repulsion point. Starting from the 6th - 7th barrier, the runner noticeably increases the repulsion and at the end of the distance fully uses all the muscle strength or moves on to more steps.

Finishing. The 40m section from the last hurdle to the finish line is no less important than in the 110m s/b. It was here that many athletes achieved success, while others were deprived of the championship title. The running time of this segment for good hurdlers ranges from 4.9 to 5.3 seconds. The runner must retain not only all his technical skill, but also muster his entire reserve of will in order to cross the finish line without slowing down. In the process of preparation, taking into account the physical fitness of the runner, you need to find the most appropriate running speed in order to get the highest result.

Chapter 3

Indicators of endurance in children of primary school age are insignificant. For example, the power of work that can be maintained for 9 minutes in children of 9 years old is only 40% of the power maintained by adults for the same time (n. N. Yakovlev). However, already by the age of 10, children are able to repeatedly repeat high-speed actions (for example, an accelerated run of 30 m with short rest intervals) or low-intensity work (slow, relatively long run) without pronounced signs of a decrease in working capacity.

The development of endurance, as well as other physical abilities, at different stages of the age maturation of the body occurs unevenly (Table 1).

The first significant increase in the duration of running with the indicated intensity is observed in girls at 9 years old, in boys at 10 years old; then at 12 and, respectively, at 13; in boys at the age of 16, this indicator of endurance is most significant, in girls after 14 years, the duration of running decreases every year, if no targeted training is carried out.

Contrary to the previously widespread point of view, modern research (A. N. Makarov et al., etc.) and the practice of children's sports convince us that already at primary school age, it is necessary to influence the development of various types of endurance, primarily endurance in work of moderate and variable intensity, which does not impose special requirements on the anaerobic-glycolytic capabilities of the body.

Table 1

Change with age in the duration of running with different intensity in boys, adolescents and youths 8-17 years old

(according to A.N. Makarov)

Age,	30m running intensity (in % of maximum)

Endurance education must be given sufficient attention in all forms of physical education work with children - in general physical training according to the school curriculum, in extracurricular activities, and especially in sports training of young athletes.

Naturally, when solving the problem of developing endurance in school years, one must carefully take into account the large age differences in the body's adaptive reactions to increased physical exertion. Experiments on animals have shown (K. P. Ryabov and others) that prolonged exercise can cause a slowdown in weight gain in a growing organism, suppress the functions of the endocrine glands, and cause a number of pathological processes. Loads aimed primarily at the development of endurance are permissible only with systematic qualified medical and pedagogical control.

When educating stamina in younger schoolchildren, outdoor games are most often used, including short-term - intense repetitive motor actions with plot pauses, and then games with increased motor density. With a sufficiently skillful regulation of the mode of motor activity of those involved, games, especially sports, can significantly contribute to the development of endurance of various types, including endurance in continuous work of a cyclic nature. This effect is most significantly manifested in the first stages of physical education. However, gaming activity does not allow a sufficiently directed and strictly dosed influence on individual factors that determine various types of endurance. This explains the desire to use already at the first stages of endurance training a number of such means and methods that make it possible to exert precisely dosed effects (running at various distances, skiing and other exercises of a cyclic nature, as well as serially performed gymnastic and other general preparatory exercises organized in form of circuit training).

According to research data (A. N. Makarov et al.), it is advisable to start the development of endurance in running among schoolchildren aged 11-12 with cross-country training and uniform running at a speed of 2-3 m / s of 200 - 400-meter segments of the distance repeatedly in alternation with brisk walking (30-50m at a pace of 150 steps per minute). As a rule, as a result of regular exercises with such exercises, it is possible to significantly increase the duration of the distances run in 1-2 months. After that, an additional variable run is introduced, which is dosed according to the scheme: 200-400m at a speed of 2-3.5m/sec and 30-50m of accelerated running (4-4.5m/sec). With systematic training, the total mileage covered in such exercises can reach 2-3 km in separate sessions, and the length of the cross-country distance can reach 10 km (for boys 11-12 years old).

As the body matures, an ever wider set of exercises is used to develop endurance - cyclic (running at various distances, skiing, skating, cycling, rowing, etc.), acyclic and mixed. Moreover, the main organizational and methodological form of using acyclic and mixed exercises for these purposes is circular training according to the method of long-term continuous and intensive work.

In the process of developing endurance in children, it is extremely important to create optimal conditions for the functioning of the oxygen supply systems of the body. For this purpose, in unity with the basic “endurance” exercises, special breathing exercises are used, they strive to conduct classes in an oxygen-rich atmosphere (in an open area, in a park, in a hall with powerful ventilation, etc.).

One of the defining features of the method of educating endurance in the school period is a gradual transition from influences aimed primarily at increasing the aerobic capacity of the body (in terms of educating the so-called general endurance) to educating special endurance in exercises of a different nature, including submaximal and maximum power. The upbringing of endurance in young athletes is carried out, of course, depending on the specifics of sports specialization.

Taking into account the peculiarities of the age dynamics of endurance in girls, noted above (a drop in its indicator after 14 years), they are provided with less significant “endurance” loads than boys (for example, if the initial TRP standard in cross-country running for boys and girls is 10-11 years is almost the same, and in swimming it does not differ at all, then for girls aged 16-18 years, the cross distance is set not only half as much as for boys, but also a lower speed of overcoming it - 0.5 and 1 km at a speed of about 4, 2 4.8 m/s, respectively). At the same time, for girls, it is necessary to provide for such a system of exercises that would exclude their regression of endurance in their senior school age.

Chapter 4

The main components of the methods of education.

Endurance develops only in those cases when, in the process of training, fatigue of a certain degree is overcome. At the same time, the body adapts to functional shifts, which outwardly translates into an improvement in endurance. The magnitude and direction of adaptive changes correspond to the degree and nature of the reactions caused by the loads.

When developing endurance with the help of cyclic and a number of other exercises, the load is relatively completely determined by the following five factors:

1) the absolute intensity of the exercise (speed of movement, etc.);

2) the duration of the exercises;

3) duration of rest intervals;

4) nature of recreation (active or passive and forms of active recreation);

5) the number of repetitions of the exercise.

Depending on the combination of these factors, not only the magnitude, but also (most importantly) qualitative features of the body's responses will be different. Consider the influence of these factors on the example of exercises of a cyclic nature.

1. The absolute intensity of exercises is directly related to the characteristics of the energy supply of activity. At a low speed of movement, when the energy consumption is low and the amount of oxygen demand is less than the athlete's aerobic capacity, the current oxygen consumption fully covers the needs - the work takes place in a true steady state. Such speeds are called subcritical. In the zone of subcritical speeds, the oxygen demand is approximately proportional to the speed of movement. If the athlete moves faster, then he reaches the critical speed, where the oxygen demand is equal to his aerobic capacity. In this case, work is performed under conditions of maximum oxygen consumption. The level of critical speed is the higher, the greater the respiratory capacity of the athlete. Speeds above critical are called supercritical. Here, the oxygen demand exceeds the athlete's aerobic capacity, and the work takes place in conditions of oxygen debt due to anaerobic energy suppliers.

2. The duration of the exercise is interconnected with the speed of movement. The change in duration has two meanings. Firstly, it depends on the duration of the work, at the expense of which energy suppliers the activity will be carried out. If the duration of work does not reach 3-5 minutes, then the respiratory processes do not have time to intensify sufficiently and the energy supply is taken over by anaerobic reactions. As the duration of work decreases, the role of respiratory processes decreases more and more, and the importance of first glycolytic and then creatine phosphokinase reactions increases. Therefore, to improve glycolytic mechanisms, a load from 20 seconds to 2 minutes is mainly used, and to enhance the phosphocreatine mechanism, from 3 to 8 seconds.

Secondly, the duration of operation determines the amount of oxygen debt at supercritical speeds, and at subcritical speeds, the duration of the intense activity of systems that ensure the delivery and utilization of oxygen. The coordinated activity of these systems for a long time is very difficult for the body.

3. The duration of rest intervals during repeated work, as already noted, plays an important role in determining both the magnitude and (in particular) the nature of the body's responses to the load.

In exercises with subcritical and critical speeds and with long rest intervals sufficient for the relative normalization of physiological functions, each subsequent attempt begins at approximately the same background as the first. This means that at first the phosphocreatine mechanism of energy metabolism will come into operation, then 1-2 minutes later glycolysis will reach its maximum, and only by 3-4 minutes the respiratory processes will unfold. With a short duration of work, they may not have time to reach the required level and the work will actually be carried out under anaerobic conditions. If, however, the rest intervals are reduced, then the respiratory processes will not decrease much in a short period, and subsequent work will immediately begin with a high activity of oxygen delivery systems (blood circulation, external respiration, etc.). Hence the conclusion: with interval exercise with subcritical and critical speeds, a decrease in rest intervals makes the load more aerobic. On the contrary, at supercritical speeds of movement and rest intervals insufficient to eliminate oxygen debt, the latter is summed up from repetition to repetition. Therefore, under these conditions, a reduction in rest intervals will increase the proportion of anaerobic processes - making the load more anaerobic.

4. The nature of the rest, in particular, filling the pauses with additional activities (for example, the inclusion of jogging between the main races), has a different effect on the body depending on the type of main work and the intensity of the additional one. When working at speeds close to critical, additional low-intensity work makes it possible to maintain respiratory processes at a fairly high level and thus avoid abrupt transitions from rest to work and back. This is one of the characteristic aspects of the alternating exercise method.

5. The number of repetitions determines the total value of the impact of the load on the body. When working in aerobic conditions, an increase in the number of repetitions causes a long time to maintain a high level of activity of the cardiovascular and respiratory systems. Under anaerobic conditions, an increase in repetitions sooner or later leads to the exhaustion of oxygen-free mechanisms. Then the work either stops, or its intensity decreases sharply.

Such is the influence of each of these factors in a schematic form. In reality, the picture is much more complicated, since not one factor often changes, but all five. This allows you to provide a variety of effects on the body.

Ways to increase the aerobic and anaerobic capacity of the body.

Ways to increase aerobic capacity. Influencing the aerobic capabilities of the body in the process of physical education, they solve three problems:

1) increasing the maximum level of oxygen consumption

2) development of the ability to maintain this level for a long time

3) an increase in the speed of deployment of respiratory processes to maximum values

The means of increasing respiratory capacity include those exercises in which the maximum values ​​of cardiac and respiratory performance are achieved and a high level of oxygen consumption is maintained for a long time. The most effective among them are those in which more muscle groups are involved (skiing, for example, is preferable to running). Classes, if possible, are best transferred to the natural conditions of the area, to places rich in oxygen (forest, river). Exercises are recommended to be performed with an intensity close to critical.

Since the level of critical speed depends on the magnitude of the maximum oxygen consumption and the economy of movements, it is different for different individuals. Therefore, the speed of movement should be different. So, for beginners, the running speed during the mobilization of aerobic capabilities should approximately correspond to running 1000m in 5-7 minutes, for qualified athletes - in 3.5-4.5 minutes. Exercises with an intensity much lower than the critical one (for example, calm walking) are not effective enough (N. G. Ozolin). Even athletes-walkers in recent years have replaced a significant part of the amount of training work with running. This allows you to more actively influence the cardiovascular and respiratory systems.

As the main methods for increasing aerobic capacity, methods of uniform, continuous, repeated and variable exercise are used. Uniform continuous exercise is especially widely used in the initial stages of general endurance education.

Usually, the duration of work at the level of limiting oxygen consumption does not exceed 10-12 minutes; only highly qualified athletes are able to maintain the intensity of work close to critical for 1-1.5 hours. In the future, discoordination occurs in the activity of the cardiovascular and respiratory systems, oxygen consumption decreases, and the training effect of the load decreases.

A great effect in the development of aerobic capacity gives - although at first glance it seems paradoxical - anaerobic work performed in the form of short repetitions, separated by small rest intervals (methods of repeated and variable interval exercise). Anaerobic decay products formed during intensive short-term work serve as a powerful stimulator of respiratory processes. Therefore, in the first 10-90 seconds after such work, oxygen consumption increases, and some indicators of cardiac performance also grow - the stroke volume of blood becomes larger. If a reload is given at a time when these rates are high enough, then from repetition to repetition, consumption will increase until it reaches a maximum.

With a certain ratio of work and rest, an equilibrium can occur between the body's oxygen demand and the current oxygen consumption. Then repeated work can continue for a very long time. With repeated loads, the values ​​of oxygen consumption fluctuate all the time, sometimes reaching the limit level, sometimes decreasing slightly. Waves of increased consumption caused by repeated exercise sometimes even exceed the level of maximum consumption inherent in this athlete, which serves as a powerful stimulus for increased respiratory capacity.

When using the methods of repeated and repeated-variable exercises for this purpose, the main problem lies in the selection of the best combination of work and rest. Roughly, the following characteristics can be indicated:

1. The intensity of work should be higher than the critical one, approximately at the level of 75-85% of the maximum. It is determined in such a way that by the end of the work, the heart rate is high enough - for example, for qualified athletes, about 180 beats / min. Low-intensity exercise, giving a heart rate below 130 bpm, does not lead to a significant increase in aerobic capacity.

2. The duration of a separate load is selected so that the operating time does not exceed approximately 1-1.5 minutes. Only in this case, the work takes place in conditions of oxygen debt and the maximum oxygen consumption is observed during the rest period.

3. Rest intervals should be such that subsequent work takes place against the backdrop of favorable changes after previous work. If we focus on the values ​​of the systolic blood volume, then the interval should be equal for trained athletes to about 45-90 seconds (H. Reindell). The greatest intensification of respiratory processes, determined by the value of oxygen consumption, is also observed at the 1st - 2nd minute of recovery (N. I. Volkov). In any case, the rest intervals should not be more than 3-4 minutes, since by this time the blood capillaries of the muscles, which have expanded during the work, narrow, due to which the blood circulation will be difficult in the first minutes of repeated work (V. Hollman).

4. Rest intervals are recommended to be filled with low-intensity work (jogging, slow free swimming, etc.). This has a number of advantages: the transition from rest to work and back is facilitated, recovery processes are somewhat accelerated, etc. All this makes it possible to perform a large amount of work, to maintain a stable state for a longer time.

5. The number of repetitions is determined by the athlete's ability to maintain a steady state, i.e. to work in conditions of stabilization of oxygen consumption at a sufficiently high level. With the onset of fatigue, the level of oxygen consumption decreases. Usually this decrease is the signal to stop working. When dosing the load in this case, you can also be guided by indicators of heart contractions. So, in trained people, the speed of movement, rest intervals and the number of repetitions are chosen so that by the end of the pause, the pulse rate is approximately 120-140 beats / min (this corresponds to approximately 170-180 beats / min at the end of work).

To increase aerobic capacity, proper breathing is necessary. Although external, pulmonary respiration is not usually the primary factor limiting aerobic capacity, it is still important for human endurance. Breathing is generally one of the health-improving tasks of physical education.

At rest and with moderate physical exertion, infrequent deep breathing through the nose will be correct. As you know, there are three main types of breathing: chest, abdominal and mixed (diaphragmatic). The most rational diaphragmatic breathing.

During strenuous physical work, when it is necessary to ensure maximum pulmonary ventilation, frequent, fairly deep breathing through the mouth can be considered correct (N. G. Ozolin, V. V. Mikhailov). Moreover, attention should be focused on exhalation, and not on inhalation: then the oxygen-rich air entering the lungs is mixed with a smaller amount of residual and reserve air, in which the oxygen content is reduced.

To improve the functions of external respiration, it is useful to use special exercises (the so-called “respiratory gymnastics”). The selection and rules for performing these exercises depend on their specific focus. So, to increase the strength of the respiratory muscles, they use exhalations into the water, active breathing in uncomfortable static positions, breathing in a mask, breathing with a chest bandaged with elastic bandages, etc.; to increase maximum pulmonary ventilation and chest mobility - frequent and deep breathing with varying intensity, up to maximum; to increase the vital capacity of the lungs - slow deep breathing with a maximum amplitude of respiratory movements.

All exercises for the respiratory apparatus associated with the activation of breathing are best done not at rest, but with light physical exertion (for example, while walking). Significant hyperventilation of the lungs at rest leads to the washing out of carbon dioxide (hypocapnia), which in turn can lead to constriction of the blood vessels of the brain and the appearance of dizziness.

Ways to increase anaerobic capacity. Influencing anaerobic capabilities in order to increase them, you need to solve two problems:

1) increase the functionality of the phosphocreatine mechanism;

2) improve the glycolytic mechanism.

As a means, usually exercises of a cyclic nature of appropriate intensity are used. In addition to the holistic passage of any chosen distance, characterized by the work of maximum and submaximal power, it is recommended to use repeated and variable interval exercises on shortened segments of the distance.

Exercises aimed at improving the creatine phosphate mechanism differ in the following characteristics:

1. The intensity of work is close to the limit, but may be somewhat lower than it. It has already been noted that performing a large amount of work at the maximum speed leads to the formation of a “speed barrier”. Some reduction in speed (say, up to 95% of the maximum) will avoid this danger and make it easier to control the technique of movement; at the same time, such a small decrease will have practically no effect on the intensity of metabolic processes and, consequently, on the effectiveness of exercises.

2. The duration of a single load is set in such a way that it is approximately 3-8 seconds (running 20-70m, swimming 8-20m, etc.).

3. Rest intervals, given the significant speed of “payment” for the alactic fraction of oxygen debt, should be set within approximately 2-3 minutes. However, since the reserves of creatine phosphate in the muscles are very small, by the 3rd - 4th repetition, the phosphocreatine mechanism has exhausted its capabilities. Therefore, it is advisable to break the amount of work planned in the lessons into several series of 4-5 repetitions in each. Rest between series can be 7-10 minutes. Such intervals are sufficient for a significant part of the lactic acid to be oxidized; at the same time, the increased excitability of the nerve centers remains with them.

4. It makes sense to fill the rest intervals with other types of work only in the intervals between a series of repetitions. In order not to reduce the excitability of the central nervous formations, it is useful to give additional work of very low intensity, including the same muscle groups that carry the load in the main exercise.

5. The number of repetitions is determined by the preparedness of the athlete. In principle, performing exercises in series in short segments makes it possible to carry out a large amount of work without slowing down.

When improving the glycolytic mechanism, exercises are characterized by the following features:

1. The intensity of the work is determined, in particular, by the long distance chosen for the exercise. The speed of movement should be close to the limit at a given distance (90-95% of the limit). After several repetitions, due to the onset of fatigue, the speed may decrease significantly, but it still remains close to the limit for a given state of the body.

2. The duration of a single load is often limited in the range from about 20 seconds to 2 minutes.

3. Rest intervals should be set taking into account the dynamics of glycolytic processes, which is judged by the content of lactic acid in the blood. During work such as those indicated, the maximum content of lactate in the blood is observed not immediately after the end of the work, but several minutes later, and from repetitions to repetition, the maximum time approaches the end of work. Therefore, in this case, it is recommended to make rest intervals gradually approaching, for example, between the 1st and 2nd repetitions - 5-8 minutes; between the 2nd and 3rd - 3-4min; between the 3rd and 4th - 2-3 min.

4. In this case, you should not fill the rest intervals with active “switches”. It is necessary to avoid only complete rest.

5. The number of repetitions when working with converging rest intervals is usually small (no more than 3-4) due to rapidly developing fatigue. At the same time, by the 3rd - 4th repetition, a lot of lactic acid accumulates in the blood. If you try to continue working further, then the glycolytic mechanism exhausts its capabilities and the energy supply of activity passes to aerobic reactions. As a result, movement speed drops. Given the above, it is best to perform such repeated work in the form of series, composed of 3-4 repetitions each. The rest time between series should be sufficient to eliminate a significant part of the lactate fraction of oxygen debt - at least 15-20 minutes. Beginners and athletes of the lower ranks can, as a rule, perform no more than 2-3 series in one lesson, well-trained athletes - up to 4-6.

The described methods are developed in such a way that one of the anaerobic mechanisms (creatine phosphate or glycolytic) can be relatively selectively affected. In practice, along with these loads, other, wider impacts should be applied.

A combination of impacts aimed at the development of aerobic and anaerobic capabilities. It must be borne in mind that the respiratory capabilities form, as it were, the basis for the development of anaerobic capabilities, and the glycolytic mechanism is the basis for the development of the creatine phosphate mechanism. If anaerobic abilities are well developed and respiratory abilities are poor, then this does not guarantee high performance even during anaerobic work, when, as is usually the case, it is performed repeatedly. After all, the speed of “payment” for oxygen debt is determined by the power of the respiratory mechanisms. Therefore, if anaerobic loads are repeated at short intervals of rest, insufficient for complete recovery, then the athlete will quickly get tired, he will simply “suffocate” in the abundance of accumulated anaerobic products. From this follows the rule: in an effort to increase anaerobic capacity, it is first necessary to increase the respiratory capacity (create a base for overall endurance).

The same is the case with the two components of anaerobic capacity: cultivating the ability to use the energy of the glycolytic process should be the basis for cultivating the ability to work at the expense of the energy of the creatine phosphokinase reaction. This is due to the fact that the energy of glycolysis is used in the first phase of the recovery of creatine phosphate.

Thus, the sequence of predominant influence on various aspects of endurance in the process of physical education should be as follows: first, on the development of respiratory capabilities, then on glycolytic, and, finally, on the capabilities determined by the ability to use the energy of the creatine phosphokinase reaction. This applies to entire stages of physical education (for example, stages of sports training). As for a separate exercise session, the reverse sequence is usually expedient here.

Peculiarities of endurance training in cyclic exercises of various intensity.

Fatigue in the work of maximum intensity is biologically explained by the rapidity of the depletion of anaerobic resources, as well as by the inhibition of the nerve centers, which develops as a result of their high activity. Therefore, when cultivating endurance in this type of work, the tasks are primarily:

1) increase anaerobic capacity (equally both phosphocreatine and glycolytic mechanisms);

2) to increase the viability of regular mechanisms in specific conditions of work of maximum intensity.

The technique for increasing anaerobic capacity has already been described. To solve the second problem, the origin of the competitive distance with the maximum speed is used. However, in order to avoid the "speed barrier" this kind of work should not be repeated too often. Therefore, the length and speed of passing the distance vary, overcoming, in particular, somewhat greater distances than the competitive one.

The specificity of endurance training in work of submaximal, high and moderate intensity is determined by the specific requirements for the body in each of the zones. The shorter the distance, the greater the role played by anaerobic processes, the more important the ability to perform work in conditions of lack of oxygen. On the contrary, with increasing distance, the importance of aerobic reactions, the perfect activity of the cardiovascular and respiratory systems, increases. When educating endurance in each of these zones, three main tasks are solved:

1) increase in anaerobic capacity (mainly their glycolytic component);

2) improving aerobic capacity, in particular, improving the activity of the cardiovascular and respiratory systems;

3) increasing the physiological and psychological boundaries of resistance to changes in the internal environment caused by hard work.

Raising special endurance in work of submaximal and high intensity, in addition to long-term work, repeated overcoming of segments that are greatly shortened compared to the chosen competitive distance is widely used. The choice of relatively short segments is due to the desire to accustom the trainee to long-term movement at higher speeds than he is able to do at the beginning at a distance as a whole. Since a single passage of a short distance will have too little effect on the body, it is passed many times in each individual lesson, achieving a large training effect.

In a number of cases, the improvement of the mechanisms of local endurance of muscle groups that carry the main load, and a number of other aspects, is also essential.

When cultivating endurance, it is necessary, of course, to take into account not only the length of the distance, but also the individual characteristics of those involved, in particular the level of their physical fitness. It should be remembered that the same distance, depending on the preparedness of the trainees, may refer to different power zones.

Keeping the intensity of work approximately constant makes it easier to achieve a better result.

In the process of cultivating endurance in work of variable intensity, the speed of switching physiological functions to a new level of work is improved, the restructuring of the activity of all organs and systems becomes almost simultaneous. For this purpose, when passing a distance, accelerations (octopuses) of different intensity and duration are used - by the method of re-variable and re-progressive exercises. Gradually, the intensity of the octopuses increases - from 3-5 seconds to 1-1.5 minutes. Of great importance is the education of volitional qualities: one must be able to force oneself to continue work with the necessary intensity, despite the difficulty.

Chapter 5

Stages of initial specialization.

At the stage of initial specialization of 400m s/b runners, the following tasks are solved:

1. Formation of students' ideas about 400m hurdles.

2. Mastering the integral structure (and its individual elements) of the competitive exercise.

3. Training in the obligatory overcoming of barriers from different legs.

4. Acquaintance with the specifics of the rhythm of hurdling, the ability to overcome inter-barrier distances with a different number of steps.

5. The ability to distribute efforts in running along the distance.

Thus, a school of hurdling is being formed, which is the foundation for the further training of athletes.

At the stage of initial specialization of hurdlers, work continues on increasing the level of athletic preparedness, expanding the range of runners' motor abilities, which is carried out in the structure of a competitive exercise. The ratio of training work of a general physical nature and a special one (on mastering the "school" of running at 400m s / b) at the beginning of the stage is 70-80 and 20-30%, respectively; at the end of the stage of initial specialization, up to 40-50% of the total amount of training work is allocated for general physical work, the rest of the time is devoted to training of a specialized nature.

Several structures of the 400m hurdlers' training facilities are changed: approximately (at the beginning of the stage) and up to (at the end) of the total number of hurdles, they are overcome in the 400m structure (i.e., at the height of the hurdles of 91.4 and 76.2 cm), the inter-barrier distances are covered by different the number of steps (10-18 steps, depending on the individual abilities of the hurdlers). Thus, the corresponding rhythm is formed and improved on the run of 400 m s / b, the technique of overcoming obstacles from different legs.

Special training work at the stage of initial specialization sufficiently forms a strong interest in 400m running among beginner hurdlers, provides a high degree of mastery of the school of hurdling, the development of the necessary physical qualities of hurdlers and their technical preparedness. Together, this creates a “physical and technical” base for further sports improvement.

Stage of advanced specialization.

The main attention in the preparation of 400m s/b runners is paid to the development of speed-strength qualities, special endurance of the hurdler, improvement of the technique and rhythm of hurdling, coordination abilities, manifested in conditions of rapidly developing fatigue.

Effective solution of the specific tasks of training runners for 400m s/b at the stage of advanced specialization is carried out against the background of appropriate athletic (general physical) training, which at the beginning of the stage is allocated 35-40% of the total amount of training work; at the end of the stage - 30%.

Of particular importance in the training of 400m runners at this stage is the formation and improvement of the rhythm of hurdling. Its specificity lies in the fact that the athlete often has to change the number of steps between the barriers during the run. Many skilled hurdlers complete the first half of the distance in 13 steps, then moving on to 14-, 15- and 16-step rhythms. Here it should be pointed out that in terms of its temporal content and spatial - dynamic and kinematic - characteristics, the running rhythm of 17 steps in women corresponds to the 15-step running rhythm in men, the running rhythm of 15 steps in women corresponds to the 13-step running rhythm in men. The choice of the optimal run for 400m s/b depends mainly on what physical qualities and morphofunctional data an athlete has (the main role is played by the athlete’s height and leg length, the level of development of motor abilities necessary to master the running technique and improve technical skills). Not having mastered the rhythm of hurdling to perfection (in combination with other factors), even well-trained hurdlers are not able to realize their “physical and technical” potential with the greatest efficiency.

Along with speed-strength training, a hurdler needs extraordinary special endurance to achieve high sports results, which manifests itself in:

a) in the ability to maintain a high speed of running over a distance;

b) observe the optimal (most rational) running rhythm;

c) overcome barriers effectively (technically) despite progressive fatigue.

Training aimed at increasing the level of speed-strength qualities of 400m s/b runners at the stage of in-depth specialization corresponds to a similar training for short hurdle distance runners.

Two fundamentally different ways of developing the special endurance of 400m s/b runners can be indicated.

1. Repeated running on short (2-3 hurdles, 100-120m) and medium (up to 5 hurdles, 200m) segments of the distance; the number of repetitions is 5-6 (short), 3-4 (medium). Rest intervals between individual runs are selected individually. However, they must be shortened somewhat in order to start the next run against the background of incomplete recovery.

2. Running long distances (8-10 hurdles, 300-400m). In this case, the number of repetitions does not exceed 2-4, the rest intervals between individual repetitions are normal - until recovery. When using long segments, it is necessary to overcome different sections of the distance with a change in the rhythm of running between barriers (use a different number of steps), simulate a competitive option, form and improve the optimal rhythm and pace of running along the distance.

Year-round training at the stage of advanced specialization.

The training process at this stage acquires the characteristic features of the training of qualified athletes. It is divided into preparatory and competitive (winter and summer) periods using various means and methods of training to solve specific problems at general developmental and special stages.

Preparation period. The main tasks of training runners at 400m s/b in the preparatory period:

1. Increasing the level of athletic fitness.

2. Development of leading specific physical qualities: strength, speed, special endurance.

3. Formation and improvement of hurdling technique.

In a weekly training cycle there are 6-8 training sessions, including 3-4 hurdling workouts, 3-4 smooth running workouts and general physical training.

The training of 400m s/b runners at the spring stage of the preparatory period is somewhat different from the training in the autumn-winter time. With the release of athletes on the racetracks of stadiums, the opportunity opens up to train at the full hurdle distance with a normal arrangement of hurdles. At this time, special attention is paid to the formation and improvement of the rhythm of hurdling, the improvement of physical qualities, motor skills and running techniques in the structure of the competitive movement. The running speed on the training segments of the hurdle distance at this stage approaches the competitive one. Overcoming segments of the distance at this speed, athletes concentrate their attention on the rhythm of running between the barriers and work out the change of rhythm in the second half of the distance. This training work (to work out the rhythm) should be carried out by hurdlers in conjunction with the improvement of the technique of overcoming obstacles in different parts of the distance. Directly in this training work, the special endurance of hurdlers is also improved.

In parallel with this, at the spring stage of the preparatory period, the volume of sprinting and running increases, aimed at increasing the level of speed endurance of runners at 400m (running at segments over 100m).

competitive period. In the winter competitive period, 400m s/b runners, as a rule, start at short (smooth and hurdle) distances, in a 400-600m run; participation in competitions and in the 800m run is not excluded. During this period, athletes gain experience in participating in competitions, improve their technical (in smooth and hurdling) skills, increase the level of development of speed-strength qualities and speed endurance.

The participation of hurdlers in winter competitions is also an excellent means of psychological switching and restructuring from a large amount of monotonous training work to a more intense, emotional competitive activity.

The main goal of 400m s/b runners in the competitive period is the development of special physical qualities and technical skills (as the foundation for sports improvement at the next stage of long-term training).

In the summer competition period, runners have 15-18 starts in the 400m s / b (8-10 competitions), start in the 200 and 400m without barriers, take an active part in the 4X400m relay race. Hurdlers benefit from starts (mainly in the early competitive period) in short hurdling distances (100 and 110m).

Stage of sports improvement.

Starting training at the stage of sports improvement, 400m s/b runners already have the qualities that provide high sports achievements and the corresponding model characteristics.

Improving special running preparedness is the main task of preparing 400m s/b runners at this stage. The training is built on the basis of further increasing the level of speed-strength fitness and special endurance of athletes, improving the rhythm of hurdling and technical and tactical skills. The solution of these problems is provided by an increase in the volume of specialized intensive forms of training work with the indispensable consideration of the individual characteristics of a qualified hurdler.

A special place in the training of 400m s/b runners at the stage of sports improvement is given to competitive training.

Sports competitions for runners at 400m s/b are a very important means of training, since practically only in competitive running, where an appropriate emotional background is created, extreme physical exertion and psychological stress, etc., it is possible to effectively improve the rhythm of running, technical skill, physical qualities in the required complex.

In the winter competition period, when there are no competitions in running for the main distance, hurdlers start at smooth distances and at 120 and 100m hurdles.

Year-round training of runners at the stage of sports improvement. The annual training cycle for qualified 400m s/b runners in general corresponds to the annual training cycle for short hurdlers. As with 100m and 110m hurdlers, qualified 400m hurdlers may vary in the duration of the various stages of a yearly training depending on the calendar of sports competitions, but in general the structure and methodological content of the training stages are similar.

The duration of the periods of sports training for 400m s/b runners is as follows: autumn-winter preparatory - 18 weeks (October-January); competitive winter - 4 weeks (February); spring preparatory - 12 weeks (March-April, May), competitive summer - 16 weeks (June-September), final (transitional) - 2 weeks.

When planning the annual training cycle for 400m s/b runners, it is necessary to adhere to the methodological principle of consistency in solving the main tasks of training at various stages. According to this principle, appropriate emphasis is placed on the development of certain physical qualities of a hurdler.

1. The development of speed, strength and general endurance (working capacity of a general nature) of athletes - at the general stages of the preparatory period.

2. Special stages of the preparatory period: the development of speed - running speed, speed-strength qualities and special endurance.

3. Competitive period: improvement of special physical qualities in the structure of a competitive exercise.

At the same time, at almost all stages of the preparatory and competitive periods, training work is carried out to increase the level of athletic preparedness of hurdlers, improve their technical skills, form and improve the rational rhythm of hurdling.

Preparation period. The goal is to create a "physical and technical" base for the effective implementation of the motor potential of athletes in the next competitive period. Main tasks:

1. Development of special physical qualities (speed and endurance).

2. Improving the technical skills of athletes (the formation of an effective technique for overcoming barriers, the rhythm of hurdling).

3. Increasing the level of functionality.

The training of runners for 400m s/b at a special stage of the preparatory period is characterized by a slight decrease in the volume of repeated running on segments (reduction of series), but at the same time, the speed of their running increases. With the approach of the competitive period, the volume of training work aimed at the general physical development of hurdlers (athletic training) also decreases.

competitive period. The training of qualified 400m s/b runners at different stages of the competitive period has its own characteristics, due to the purpose and specifics of the training tasks. At the stage of development of the sports form, the volume of special training means (running with barriers with a normal arrangement, running at short, medium distances, etc.) is greater than at the stage of greater competitive readiness.

At the stage of development of sports form, the main attention in training is paid to increasing the level of speed capabilities and special endurance of hurdlers, the formation of a rational rhythm of hurdling, working out various options for changing the rhythm (changing the number of steps) in the run between hurdles, increasing the level of speed capabilities and special endurance of hurdlers.

The main goal of sports training of 400m s/b runners in the competitive period is to achieve high sports results. The main tasks of training:

1. Improving the special physical and technical qualities of hurdlers (in a complex).

2. Implementation of the achieved motor potential in sports competitions.

Conclusion

In the process of developing endurance, it is necessary to solve a number of tasks for the comprehensive development of the functional properties of the body, which determine general endurance and special types of endurance.

The solution of these problems is unthinkable without voluminous, rather monotonous and hard work, during which it is necessary to continue the exercise, despite the onset of fatigue. In this regard, there are special requirements for the volitional qualities of those involved. The education of endurance is carried out in unity with the education of industriousness, readiness to endure heavy loads and very difficult feelings of fatigue.

Long-term observations indicate a very low level of development of strength and speed qualities in runners, which indicates the one-sidedness of physical training, aimed primarily at increasing endurance.

Insufficient attention is paid to the development of anaerobic capabilities. Many runners tend to constantly increase the amount of running loads at the expense of the quality side of the training and without taking into account the capabilities of the musculoskeletal system.

For many years, strength and speed training has been underestimated by runners. All of the above reduces the effectiveness of training aimed at increasing the level of physical fitness of middle-distance runners.

Strength training should be carried out in the direction of both increasing strength capabilities and improving the ability to effectively implement them in the process of competitive activity - endurance running. Therefore, strength training should be closely linked with the development of endurance.

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