DEFINITION OF SPEED

Speed ​​as a motor quality is a person's ability to perform a motor action in a minimum period of time for given conditions with a certain frequency and impulsivity. On the question of the nature of this quality among specialists there is no unity of views. Some people suggest that the physiological basis of speed is the lability of the neuromuscular apparatus. Others believe that the mobility of nervous processes plays an important role in the manifestation of speed. Numerous studies have shown that speed is a complex motor quality of a person.
The main forms of manifestation of human speed are the time of a motor reaction, the time of the fastest execution of a single movement, the time of performing a movement with a maximum frequency, the time of performing a holistic motor act. There is also another form of manifestation of speed (“speed qualities”) - a quick start of movement (what is called “sharpness” in sports practice). In practice, the speed of integral motor acts (running, swimming, etc.) is of the greatest importance, and not the elementary forms of manifestation of speed, although the speed of integral movement only indirectly characterizes the speed of a person.
Speed ​​is a quality that manifests itself in a very diverse and specific way in various physical actions of a person. Let's take this example. A person is driving a car, and an obstacle suddenly appears in front of him, requiring an immediate stop. In this situation, the speed of the driver manifests itself in two forms. The first is the speed of the motor reaction, expressed by the time elapsed from the moment when a person saw an obstacle to the start of foot movement to the brake pedal. The second is the speed of movement, that is, the speed with which the right foot will move from the accelerator pedal to the brake pedal and press it. There is no close relationship between these forms: a person can have a very fast reaction and at the same time a relatively slow speed of movement. And vice versa.
The ability to quickly perform acyclic and cyclic movements, explosive accelerations in them is one of the most important qualities of an athlete, such as, for example, an athlete.
The speed of movement is primarily determined by the corresponding nervous activity, which causes tension and relaxation of the muscles, directing and coordinating movements. It largely depends on the perfection of sports technique, strength and elasticity of muscles, mobility in the joints, and in long-term work on the endurance of the athlete.
There are statements that speed is an innate quality, that it is impossible, for example, to become a sprinter if there are no corresponding natural data. However, practice confirms that in the process of systematic long-term training, an athlete can develop the quality of speed to a very large extent.
Speed ​​has different manifestations. Speed ​​is distinguished as the ability for quick motor reactions to a visual, sound or tactile stimulus. For example, the speed of the fencer's reaction in response to the opponent's action, the speed of movement from the start of the runner over short distances. Speed ​​is also expressed in the ability to change movements in direction and character, to stop movements. This is the side of the quality of speed, which is most evident in sports games, downhill skiing, slalom.
One of the characteristics of speed is the frequency of movements, which plays a large role in such actions as, for example, sprinting, working on the key of a radio transmitter, playing a trill on a musical instrument, etc. Speed ​​is manifested in the ability to frequency of repeated movements; for example, the movements of a basketball player dribbling the ball, the movements of a sprinter. The smaller the mass of the moving part of the body, the greater the frequency it can develop. The highest frequency of movements - fingers and hands as a whole. The movements of the torso are the slowest compared to the movements in the wrist, elbow and shoulder joints. The speed of the frequency of movements develops very slightly.
To develop the frequency of movements, you can use running in place with a maximum, of course, frequency, but with a minimum lifting of the feet from the floor. This exercise can also be used as a corresponding test, counting the number of steps in 10 seconds. (It is more convenient to count the touches of the floor with one foot).
In order to exceed the maximum speed and frequency of movements, you can use a sound rhythm or appropriate music. Under musical accompaniment with a distinct accelerating rhythm, designed for 15-30 seconds. movement, it is much easier to show the utmost speed and try to exceed it. So, in the experiment, running in place to an accelerated dance rhythm allowed athletes to increase the frequency of movements by 5-8%.
Speed ​​is also manifested in the ability to overcome a certain distance in the shortest period of time, as well as in impulsiveness, sharpness of single or repeated movements. There is a connection between the indicated forms of manifestation of speed, but there is no direct relationship.
The level of speed development ultimately determines success in the vast majority of sports. Even a marathon runner should probably run his distance faster while maintaining a high “cruising” speed*. And the success of a weightlifter depends on the speed with which he will be able to perform the necessary movement.
Speed ​​is determined by:
a) by measuring the speed of movement in response to a certain signal with reactiometers of various designs;
b) by the number of movements for a set time with an unloaded limb or body within a certain amplitude;
c) according to the time of overcoming the established short distance
* "Cruising" speed refers to the average speed of the course.
distances (for example, running 20, 30 m);
d) according to the speed of performing a single movement in a complex action, for example, repulsion in jumps, movement of the shoulder girdle and arm in throwing, kick in boxing, initial movement of a sprinter, movements of a gymnast, etc.
All manifestations of speed are effectively developed when playing basketball. You can also recommend a handball, table tennis, outdoor games with a rapidly changing game situation and fast movement.
The development of the speed of movements, the increase in the speed of performing integral motor acts are closely related to the increase in the functional capabilities of the athlete's body, which determine the speed characteristics in various forms of motor activity. There are two directions in the methodology of educating speed: holistic education of speed in a certain movement and analytical improvement of individual factors that determine the maximum speed of movement.
To develop the ability to perform movements more quickly, to increase the achieved level of speed, different ways can be recommended. The first of these is the repeated execution of a movement or action with a conscious and very strong desire to do it with record speed. Such a path requires an extreme concentration of the athlete's mental capabilities and a huge volitional outburst. The use of acceleration helps to effectively perform such exercises. For example, in running with acceleration (usually 60-80 m), the athlete gradually increases the speed and brings it to the maximum. In accelerations, the runner tries to pass the established limit from acceleration and, at least for a short distance, achieve even greater speed. New, faster, movements that he will be able to make will cause the corresponding restructuring in the body. Such accelerations will be effective only if they are repeated many times. However, such classes can be carried out no more than 1-2 times a week due to the danger of overtraining.
The other way is similar to the first, only the desire to perform the action more quickly has a specific, objective goal (for example, a long jump over a rail placed close to the mark of a record result).
The third way is also effective, when in order to develop the ability to show strong-willed efforts aimed at "instantaneous" movement, speed exercises are used from time to time in difficult conditions and immediately under normal conditions.
The development of such a quality as speed depends on the lability of the neuromuscular apparatus, muscle elasticity, mobility in the joints, the coordination of the activity of antagonist muscles with the most frequent alternation of excitation and inhibition processes, and the degree of mastery of technical techniques.
Speed ​​develops most successfully at the age of 10-12. Since the speed of movements depends on the strength of the muscles, therefore, these qualities are developed in parallel. As you know, the less external resistance to movements, the faster they are. It is impossible to reduce the weight of the projectile, established by the rules of the competition. It is also impossible to reduce body weight without harm to health. But you can increase the strength. Increased strength will allow the athlete to overcome external resistance more easily, and therefore perform movements faster.
It is possible to increase the level of speed of movements due to muscle strength, first of all, by improving the ability to show very large muscle efforts. Only this ability and perfect neuromuscular coordination allow the athlete to perform powerful movements, to show explosive efforts. Without this, achievements are impossible, for example, in athletics (hurdling, jumping, throwing, etc.). To perform movements that increase the strength of the corresponding muscle groups, mainly exercises should be used that are similar in structure to the technique of the chosen sport. For example, for the development of speed in runners - running up an inclined track, lifting a load placed on the thigh, etc. exercises with low and medium weight, performed with high speed and amplitude, ballistic exercises (throws, jumping with weights). These exercises should be combined with those that provide the development of overall and maximum strength. When using exercises with weights, which are mainly aimed at developing strength, one should not forget about the speed of their implementation, otherwise the speed of movement may decrease.
Of great importance is also the mobility in the joints and the ability of the antagonist muscles to stretch. If you productively use the elastic properties of muscles, then the speed of movements increases. A pre-optimally stretched muscle contracts faster and with greater force. Therefore, it is necessary to pay special attention to improving muscle elasticity. To do this, you should perform special exercises to stretch relaxed and tense muscles. The frequency of acyclic and cyclic movements is largely determined by technique. This applies not only to the kinematic structure of movements, but also to the dynamic one.
When mastering the technique of fast movements, you need to learn how to relax the antagonist muscles that are not currently involved in active work, learn how to run, jump with the maximum return of all your strength, but at the same time freely, without undue stress. In achieving this, the strengthening of motor skills plays a particularly important role, for which it is necessary to repeat the exercises many times for a long time. Repetitions should be performed at an intensity of 0.8 - 0.9 of the maximum, so as not to cause excessive muscle tension.
The correct determination of the dosage of speed exercises is important for educating speed and increasing the speed of movements. Those that are performed with maximum intensity are a powerful remedy that causes rapid fatigue. The same applies to exercises aimed at increasing the speed of movement. Therefore, exercises performed at maximum speed should be used frequently, but in a relatively small amount. The duration of rest intervals is determined by the degree of excitability of the central nervous system and the restoration of autonomic functions associated with the elimination of oxygen debt. Training work for the development of speed should be completed as soon as the subjective sensations of the athlete or the indications of the stopwatch indicate a decrease in the set or maximum speed.
Rest between repetitions of training exercises should ensure the readiness to repeat the same work without reducing speed. With long rest intervals, the speed of movement decreases. Apparently, this is due to a change in the state of the central nervous system, a decrease in the excitability of the nerve cells of the cerebral cortex, as well as a decrease in body temperature, which rises during the warm-up and previous work.
The duration of rest depends on the type of exercise, the condition of the athlete, his preparedness, training conditions. Usually, the rest interval is determined subjectively by the moment of readiness for the exercise.
Exercises that require significant speed at an intensity that does not reach the limit should be performed more often. The load in any lesson should be such that the athlete is completely rested by the next lesson.
Thus, to improve this physical quality, it is necessary to select exercises:
- developing the speed of response;
- contributing to the fastest possible execution of movements;
- facilitating mastery of the most rational technique of movement. Perform them at the fastest possible pace. For this, they are used
repeated accelerations with a gradual increase in speed and an increase in the amplitude of movement to the maximum. Exercises in light conditions are very useful, for example, running downhill, running after the leader, etc.
There are five main methods for developing speed:
1. The repeated method, which has already been mentioned above. Its essence boils down to performing exercises with near limit or maximum speed. Tasks should be performed in response to a signal (mainly visual) and to the speed of individual movements. The duration of the task is such that maximum speed is maintained (usually 5-10 seconds). The rest interval between exercises should provide the greatest readiness for work (30 seconds - 5 minutes, depending on the nature of the exercises and the condition of the athlete).
2. Associated method. For example, performing a shock movement during an attacking blow with weights on the hands, moving with weights, etc.
3. Circuit training method. Select exercises that involve the main muscle groups and joints.
4. Game method. Performing exercises for speed in outdoor games and special relay races.
5. Competitive method. Performing exercises with extreme speed in a competitive environment.
The latter is especially recommended - a competitive method that requires significant volitional efforts. The effectiveness of this method increases with group exercise.
The main task in the development of speed is that the athlete does not prematurely specialize in any one exercise of a high-speed nature, so as not to include a large amount of the same type of repetition of this exercise. Therefore, it is so important that athletes use speed exercises as often as possible in the form of a competition or game. The training program should include a significant amount of such high-speed exercises as sprinting from the start and from the move, running with acceleration, long and high jumps with extremely fast repulsion, throwing lightweight projectiles, outdoor and sports games, extremely fast acrobatic exercises and a variety of special preparatory exercises.
A particularly important role in training aimed at developing the speed of single movements is played by urgent information about the results achieved. Comparison of objective indicators of speed, frequency of movements, execution time allows athletes to improve these parameters and draw the right conclusions about the effectiveness of training.
To train the speed of reaction that we need in a wide variety of life situations, many exercises can be offered. For example, you stretch your arm forward with your palm straightened in a vertical plane, and the other person holds a 30-40 cm ruler by the upper end so that its lower end is flush with the edge of your palm (at a distance of 1-2 cm from it). Then, unexpectedly for you, he releases the ruler, and you must grab it as quickly as possible (the forearm must remain motionless). At the same time, the distance that the ruler managed to fly will characterize your reaction speed.
We have considered an example with the so-called simple reaction. In life, however, we have to show the speed of a complex reaction, when we do not know in advance how we will have to react to this or that unexpected change in the situation. Accordingly, such speed is trained by exercises in which, depending on the signal, a person has to choose a response action from at least two options. The model of such a situation is a well-known game: one person puts his palms open up, and the partner covers them with his own. The task of the first is to quickly hit with any of his hands on the back of any opponent's palm. That one has a more difficult task - to catch which of the four possible options the partner began to fulfill, and depending on this, have time to withdraw one or the other hand. This game perfectly trains the speed of reaction and the speed of hand movements to the extent that it manifests itself in game actions.
The last circumstance is very important to keep in mind. As we have already said, the speed of certain movements is developed with the help of movements similar in structure. And since human motor activity is extremely diverse and situations that may require speed from us are practically unpredictable, it is not advisable to train the speed of individual movements with the help of simple exercises - too many of them will be needed for this. Perhaps, it makes sense to train the speed of the extensors of the legs and arms separately, because the most important thing for a person is that they possess this quality. Normal jumping on toes is suitable here, as well as jumping up from a squat and half-squat position. These exercises can be performed both in the morning exercises and in a separate workout, but only for “fresh” strength, that is, at the beginning of the lesson. You should not perform exercises that promote the development of speed, in a state of fatigue, as this sharply disrupts the coordination of movements and the ability to quickly perform them is lost. Therefore, I recommend including them in the first half of each training session, and in small volumes. The number of repetitions in one training session is small. For the muscles of the hands, all kinds of throwing to the range of a tennis ball, pebbles are performed, preferably with one and the other hand. At home, you can use this technique: do the first few push-ups while lying down at maximum speed. If more or less fast push-ups are not obtained, it is better to perform them from a “lightweight” starting position - with increased support with your hands.
The implementation of most techniques in many sports is unthinkable without the development of such a quality as speed. For its development, exercises are recommended in which it is necessary to perform a conditioned movement to a specific signal. The visual signal is more commonly used. At the same time, the conditions for performing movements are gradually becoming more difficult. For example, in order to develop the speed of response to a starter signal in sprinting for short distances, you should first perform movements only with your hands located on an increased support, then gradually reduce the support, exercise in quick response with leg movements from a more straightened position, gradually increasing the angle of bending of the legs, and thus way to come to the usual position at the start.
The trainees' attention should be focused on the movements to be performed, and not on the expected signal. To improve the speed of response, it is advisable to preliminarily slightly strain the muscles of those parts of the body with which the movement is to be made. It is useful to change the pause between the expected signal and its delivery, as well as change the strength of the signal.
The speed of reaction to a moving object (in sports such as martial arts, sports games) should first be developed in simplified conditions, and then gradually complicate the situation. One of the means to develop responsiveness in sports games may be to play with small balls instead of regular size balls.
Special exercises for the development of speed consist of various possible fast movements. It is important to know that acquired speed in movements that are dissimilar in motor structure is not transferred to another exercise. In movements that are coordinatively similar, the situation is different. So, for example, the speed acquired in sprinting is transferred to repulsion movements in jumps and to straightening the legs in throws. That is why the most effective are special exercises for developing the quality of speed, as close as possible to the elements of the chosen sport. It is necessary to perform exercises in a holistic way repeatedly, with such speed or speed of movement that is close to the established limit at a given time, and even faster in light conditions, and also as quickly as possible in difficult conditions.
To develop the speed of movements, physical exercises are also used in which this quality is manifested to the greatest extent, for example, sprinting, a number of outdoor and sports games, throwing lightweight projectiles, individual details of sports exercises performed at a high pace or impulsively, abruptly.
Here are some examples of exercises for developing speed:
> Jerks and accelerations from various starting positions (sitting, lying, kneeling, etc.) according to a visual signal.
> Jumping rope (maximum rotational speed).
> Jerks with a sharp change of direction and instantaneous stops.
Jerks for short stretches with a sharp change in direction of movement and sudden stops contribute to the development of speed of movement.
> Imitation exercises with accentuated-quick performance of a particular movement.
> Fast movements typical of volleyball, basketball, etc., followed by imitation or execution.
Various combinations of simulation exercises performed in different sequences contribute to the development of such a type of speed as the speed of switching from one action to another.
When performing simulation exercises in combination with exercises aimed at developing the speed of movement, one should take into account the specifics of a particular sport. Simulated techniques should take into account the patterns of movement on the field (platform, ring, etc.). For example, in volleyball, after moving to the net, an attacking blow should follow, etc.
For the development of all forms of speed, it is necessary to be guided by the following provisions:
1. If the main task of the lesson is the development of speed, then it should be solved immediately after the warm-up.
2. Simultaneously with the development of speed, it is necessary to practice in improving the technique of the chosen sport.
3. Develop the ability to voluntary (conscious) muscle relaxation.
4. The development of speed should begin with performing exercises with a uniform method, with an average intensity: as soon as the ability to control movements develops, apply the method of variable and repeated-variable exercises; the highest speed (intensity) of movements at this stage is 80-85% of the maximum possibilities.
5. In the process of exercises in cyclic sports, the load on the body should be regulated according to the respiratory rate and pulse, as well as being guided by the ability of the student to maintain the speed of the first attempts and maintain the correct coordination of movements; rest breaks between individual repetitions should be of such duration that the respiratory rate approaches the norm and at the same time the excitation from the previous exercise does not pass. The duration of the rest break from one repetition to another during one session should gradually increase.
Over a number of years of training, especially for young athletes, the level of speed of movement should increase. However, there are numerous cases of stabilization of this quality at the achieved level, which, presumably, is due to the fact that in the process of training new, higher requirements are not presented to the athlete's body, to his physical and volitional qualities. In addition, due to the many repetitions of the same action with maximum speed, automation of movements is created, based on the formation and consolidation of a certain system of nervous processes. This stabilizes the speed of repulsion, jerk, frequency of movements of the athlete, preventing the growth of speed even when the level of development of physical and volitional qualities increases. This creates a "speed barrier" that stops progress in athletic performance. To avoid this, specialization of adolescents and young men in sports in which speed is predominantly manifested (in particular, in sprinting) should begin after a sufficiently high level of general physical fitness has been achieved by practicing such sports in which movements are performed in varying conditions (for example, basketball, rugby).
To overcome the speed barrier, it is necessary to apply such means, methods and conditions that would help the athlete not only increase the maximum speed, but also fix it at a new level in multiple repetitions. In principle, all exercises and methods used to develop speed and frequency of movements with the manifestation of maximum effort can be applied to overcome the speed barrier. However, this should be preceded by special physical training aimed at strengthening the muscles, joint mobility, and increasing endurance.
It is known that the potential capabilities of the neuromuscular system in the speed of movements are much higher than is commonly believed. Evidence of this is the performance in light conditions of movements with great speed in conditions conducive to an increase in tempo and impulsivity (for example, running along an inclined track, swimming after the leader, throwing lightweight projectiles, reducing the size of the playground in sports games, etc.). But when it comes to maximum speed of movements under normal conditions, it is extremely difficult for an athlete to move to a new, higher level. For this, new, stronger stimuli are needed, which would also cause a more energetic manifestation of the corresponding physical and mental capabilities. In order to “develop” the speed barrier, it is also helpful to take a long break from training in your chosen sport, using this time for other physical exercises.
Naturally, coaches and athletes are interested in the problem of achieving a stable level of overspeed. If after several successful attempts to overcome the speed barrier in light conditions, the athlete can do the same under normal conditions, then the achievement of stability depends only on the number of repetitions of ultra-fast movements. Repeated repetition will eventually lead to the formation of the desired motor skill, which is stable even under normal conditions.

DEVELOPMENT OF SPEED QUALITIES OF SCHOOLCHILDREN

SPEED DEVELOPMENT
AT THE LESSONS OF SPORTS GAMES

For the development of speed in sports games, high jumps, long jumps, through a gymnastic bench, other obstacles, weight jumps are used.
In gaming activity, speed is manifested in the reaction to a moving object, to a change in the position of a partner, in movements and performances of a game technique.
The main means of developing speed is speed exercises. They are carried out quickly, on an unexpected signal. Exercises should be varied, should cover different muscle groups.
The quality of speed can be lost over time if you do not work on its development.
The best results in the development of speed of movement in children are achieved at the age of 7 to 15 years. Exercises for the development of speed should not be given against the background of fatigue.
Exercises for the development of speed are given systematically at the beginning of each training session.

SPEED DEVELOPMENT
AT THE LESSONS OF GYMNASTICS

The age development of speed qualities basically ends by the age of 14. In subsequent years, the indicators of speed change little. For the development of speed, various exercises are used with maximum speed. The duration of execution is determined by the time during which a high pace of movements can be maintained. Decreasing the pace serves as a signal to stop exercising. Rest intervals should be such that the next lesson begins in the phase of increased performance. To develop the speed of a motor reaction, exercises for surprise are used, in which students must quickly perform motor actions in response to a signal. To develop jumping ability, various jumping exercises and exercises aimed at strengthening the muscles of the legs and torso are used.
Approximate exercises for the development of speed qualities: jumping over a short and long rope, from different sp. movements with bent and straight arms at the fastest pace for 5 seconds, jumps with various movements of the arms and legs in the flight phase.
From various i.p. on a predetermined signal, the quick execution of simple movements and actions

Tempo jumps on one and two legs over an obstacle
Jumping on a hill from a place and from a run.
Repeated repetition at a pace of jumping on a hill and dismounts.
SPEED DEVELOPMENT
AT THE LESSONS OF LIGHT AND ATHLETICS.

Taking into account the age characteristics of students in athletics should underlie the formation of their physical qualities. Leading for running short distances physical. quality - speed - best of all lends itself to improvement at primary school age. It has been established, for example, that in 10-year-old schoolchildren the frequency of running steps is the same as in adults. At primary school age, outdoor games, jumping, throwing, and acrobatic exercises can serve as a means of educating speed.
At the age of 12 - 13, sports develop speed, games with simplified rules. It is important to include in the training program the repeated performance of various jumps and jumping exercises.
At the age of 14-15 years, it is necessary to improve the speed of movements with the development of mobility in the joints, dexterity, general endurance, develop muscle strength and speed for strength qualities. At this stage, you can include exercises with a barbell weighing no more than 40 kg.
At 16-17 years old, runners should continue to improve their general and special physical. preparedness, paying special attention to the development of speed and speed-strength qualities.
Speed ​​is essential in all athletics. This quality is closely related to the technique of performing exercises, muscle strength, flexibility, and good coordination of movements. It is through the improvement of these qualities that speed develops.
To develop speed, exercises with a high frequency of movements are used: running for short stretches, running downhill, sports, games, throwing projectiles in light conditions.
Exercises of a speed-strength nature are performed in larger quantities and with greater intensity.

CONCLUSION

After analyzing all of the above, we can draw several very important conclusions.

1. The development of speed in the lessons of physical culture should be one of the main tasks of the teacher in the process of the entire period of the student's education.

2. Speed, as a physical quality, is vital and must be developed, maintained and preserved throughout a person's life.

3. To develop speed, use the whole variety of forms, methods and means of physical culture.

4. Pay attention to the development of speed qualities during the passage of all sections of the physical culture program, as well as during other events (competitions of various levels, sports sections, health days).

5. A quick student who constantly works on the development of this quality, applying it in a variety of life situations, is the result of a successful and fruitful work of a teacher and a student!

Introduction……………………………………………………………3 p.

Chapter 1

Characteristic of speed………………………………………...……. 5 pages

Methodology for determining the level of speed………………………..…... 8 p.

Methodology for the development of speed………………………………………….. .13 p.

Exercises educating speed…………………………..….18 p.

Chapter 2. Development of speed in athletics lessons at school.

Regulations on the education of speed……………………………….. ..19 p.

Age criteria for exercises that develop speed……… 22 p.

Exercises for the development of speed in schoolchildren….…………. 23 p.

Conclusion……………………………………………………………….... 26 p.

Bibliography…………………………………………..……………. 28 pages

Introduction

Relevance. One of the priority issues of the theory and practice of physical culture is the improvement of the methods of physical education of children of primary school age. This is due to the fact that it is at this age that important basic skills and abilities are formed, the foundation of motor activity is created, the elements of which subsequently form the motor activity of an adult. Interest in finding effective means of pedagogical influence on the child's body is mainly due to two groups of factors: on the one hand, the child's body is most susceptible to various external influences, on the other hand, it is at this stage that the foundation is laid for almost all the characteristics of an adult. It is known that in sensitive age periods, specifically targeted effects cause persistent functional changes in the body, which creates favorable conditions for a targeted increase in the level of development of physical qualities. Favorable prerequisites for the purposeful development of the speed of movements are available at primary school age, but the age of 9-10 years is considered the most sensitive.

Object of study- the process of physical education of children of primary school age.

Subject of study- modernization of the content of physical education in sensitive periods of development of speed in children aged 9-10 years.

Purpose of the study. Studying the issue of the development of physical qualities of schoolchildren in a general education school.

To achieve this goal, it is necessary to solve the following tasks:

1. Consider the goals and objectives that are solved in physical education classes during the implementation of the section of the program "Athletics".

2. Show the methods and techniques of teaching track and field exercises that meet the requirements of the program.

Research hypothesis. The hypothesis is based on well-known scientific and theoretical developments that take into account the peculiarities of the reactions of trainees to teaching and training influences during sensitive periods at different stages of ontogenesis and the possibility of enhancing their effect when using training modes.

It is assumed that the modular training technology with the concentrated use of exercises aimed at developing speed in the main part of the lesson will, to a greater extent than the traditional method of physical education of younger students, comply with the biological laws of adaptation to stressful effects caused by training loads, and will significantly increase the level of speed in younger schoolchildren during the sensitive period of development of this quality.

Practical significance This work consists in the possibility of using the material of the work in the practical activities of the teacher.

Provisions for defense:

The most expedient form of organizing training impacts on students, in order to develop their speed in a favorable period for this, is the implementation of an educational and training program.

Work structure. Coursework consists of an introduction; the main part, consisting of 2 chapters; conclusions; literature list.

Chapter 1

Speed ​​characteristic

Speed ​​as a motor quality is a person's ability to perform a motor action in a minimum period of time for given conditions with a certain frequency and impulsivity. On the question of the nature of this quality among specialists there is no unity of views. Some people suggest that the physiological basis of speed is the lability of the neuromuscular apparatus. Others believe that the mobility of nervous processes plays an important role in the manifestation of speed. Numerous studies have shown that speed is a complex motor quality of a person.

The main forms of manifestation of human speed are the time of a motor reaction, the time of the fastest execution of a single movement, the time of performing a movement with a maximum frequency, the time of performing a holistic motor act. There is also another form of manifestation of speed (“speed qualities”) - a quick start of movement (what is called “sharpness” in sports practice). In practice, the speed of integral motor acts (running, swimming, etc.) is of the greatest importance, and not the elementary forms of manifestation of speed, although the speed of integral movement only indirectly characterizes the speed of a person.

Speed ​​is a quality that manifests itself in a very diverse and specific way in various physical actions of a person. Let's take this example. A person is driving a car, and an obstacle suddenly appears in front of him, requiring an immediate stop. In this situation, the speed of the driver manifests itself in two forms. The first is the speed of the motor reaction, expressed by the time elapsed from the moment when a person saw an obstacle to the start of foot movement to the brake pedal. The second is the speed of movement, that is, the speed with which the right foot will move from the accelerator pedal to the brake pedal and press it. There is no close relationship between these forms: a person can have a very fast reaction and at the same time a relatively slow speed of movement and vice versa.

The ability to quickly perform acyclic and cyclic movements, explosive accelerations in them is one of the most important qualities of an athlete, such as, for example, an athlete.

The speed of movement is primarily determined by the corresponding nervous activity, which causes tension and relaxation of the muscles, directing and coordinating movements. It largely depends on the perfection of sports technique, strength and elasticity of muscles, mobility in the joints, and in long-term work on the endurance of the athlete.

There are statements that speed is an innate quality, that it is impossible, for example, to become a sprinter if there are no corresponding natural data. However, practice confirms that in the process of systematic long-term training, an athlete can develop the quality of speed to a very large extent.

Speed ​​has different manifestations. Speed ​​is distinguished as the ability for quick motor reactions to a visual, sound or tactile stimulus. For example, the speed of the fencer's reaction in response to the opponent's action, the speed of movement from the start of the runner over short distances. Speed ​​is also expressed in the ability to change movements in direction and character, to stop movements. This is the side of the quality of speed, which is most evident in sports games, downhill skiing, slalom.

One of the characteristics of speed is the frequency of movements, which plays a large role in such actions as, for example, sprinting, working on the key of a radio transmitter, playing a trill on a musical instrument, etc. Speed ​​is manifested in the ability to frequency of repeated movements; for example, the movements of a basketball player dribbling the ball, the movements of a sprinter. The smaller the mass of the moving part of the body, the greater the frequency it can develop. The highest frequency of movements - fingers and hands as a whole. The movements of the torso are the slowest compared to the movements in the wrist, elbow and shoulder joints. The speed of the frequency of movements develops very slightly.

To develop the frequency of movements, you can use running in place with a maximum, of course, frequency, but with a minimum lifting of the feet from the floor. This exercise can also be used as a corresponding test, counting the number of steps in 10 seconds. (It is more convenient to count the touches of the floor with one foot). In order to exceed the maximum speed and frequency of movements, you can use a sound rhythm or appropriate music. Under musical accompaniment with a distinct accelerating rhythm, designed for 15-30 seconds. movement, it is much easier to show the utmost speed and try to exceed it. So, in the experiment, running in place to an accelerated dance rhythm allowed athletes to increase the frequency of movements by 5-8%.

Speed ​​is also manifested in the ability to overcome a certain distance in the shortest period of time, as well as in impulsiveness, sharpness of single or repeated movements. There is a connection between the indicated forms of manifestation of speed, but there is no direct relationship.

The level of speed development ultimately determines success in the vast majority of sports. Even a marathon runner should probably run his distance faster while maintaining a high “cruising” speed*. And the success of a weightlifter depends on the speed with which he will be able to perform the necessary movement.

Method for determining the level of speed

Speed ​​can be defined:

a) by measuring the speed of movement in response to a certain signal with reactiometers of various designs;

b) by the number of movements for a set time with an unloaded limb or body within a certain amplitude;

c) according to the time of overcoming the established short distance

Methodical work

Subject:

"METHOD OF DEVELOPING SPEED ABILITIES IN ADOLESCENT CHILDREN AT LIGHT AND ATHLETICS LESSONS"

Job done

teacher of additional

children's education

MBUDO "CDTT No. 1"

Antonova S.N.

Ulyanovsk, 2018

INTRODUCTION 3

CHAPTER 1 LITERATURE ANALYSIS

1. Characteristics of the body of adolescent children4

   Speed ​​and possibilities of its application6

   Fundamentals of developing speed abilities9

   Means and methods of speed development13

   Conclusion 1 6

CHAPTER 2

2.1 Research objectives16

2.2 Research methods17

2.3 Organization of the study20

CHAPTER 3 RESULTS AND
THEIR DISCUSSION

athletics 21

25

FINDINGS 28

LITERATURE 31

APPENDIX 32

Introduction

Relevance. One of the most important physical qualities of a person is speed, the ability to perform motor actions in the shortest period of time for given conditions. Adolescence is the most effective for the development of speed (mainly the maximum frequency of movements). Only under the condition of the systematic development of speed (starting from the age of 8-9), in unity with the development of other physical qualities and the mastery of sports equipment, high results in sprinting can be achieved.

In adolescence, it is of significant practical importance to determine the most effective exercises for developing the speed of movements. It is known that mainly running exercises are used as means, which often leads to stabilization in the development of speed (the formation of the so-called "speed barrier"). Therefore, along with repeated runs at maximum speed, it is necessary to widely use means of speed-strength training, jumps, jumping exercises and special running exercises.

In the training sessions of highly qualified athletes, many other various means and methods are used, but they are not typical for the development of speed in beginner athletes or those involved in 1-3 years. The coach is faced with the task of choosing acceptable means for the development of speed, based on the conditions of training and the capabilities of those involved.

Purpose of the study

Research hypothesis

Object of study . Physical education of 6th grade students in athletics.

Subject of study . Development of speed qualities in 6th grade students in the process of physical education.

CHAPTER 1

LITERATURE ANALYSIS

1.1 Characteristics of the body of adolescent children.

Adolescence begins at age 11 for girls and 12 for boys. In adolescents, the pituitary gland, thyroid gland and gonads function most intensively. The pituitary gland stimulates increased skeletal growth.

And together with the thyroid gland, it increases the metabolism in the body.

The cardiovascular system is still imperfect. Blood vessels grow intensively, the growth of the heart lags behind - this leads to a decrease in blood pressure, which is accompanied by general anemia. The innervation apparatus of the heart is fully formed, but the strength of the child's heart muscle is still very far from maximum. As for the minute volume, it is almost equal to the minute volume of adults. However, this equality is ensured due to a significantly higher heart rate than in adults (80-90 beats / min). In turn, a high heart rate and a high blood flow rate provide more blood supply to tissues than in adults.

Monotonous work tires a teenager faster, therefore, in the course of classes, it is necessary to regularly change the nature of the exercises. Teenagers recover faster than adults after exercise. This must be taken into account when dosing rest breaks. It is important to remember that in adolescence, protective inhibition is not able to overcome the influence of excitation, so adolescents (especially boys) tend to overestimate their physical abilities.

Muscle growth lags behind skeletal growth. Anemia of the brain occurs at the very time when there is an increased growth of the body.(Solodkov A.S., Sologub E.B., 1980).By the age of 12, the lumbar curve of the spine is formed. At the rate of increase in body height and weight, as well as the strength of individual muscle groups, boys and girls of school age have

significant differences that must be taken into account when exercising.

Until the age of 10, there are no significant differences, and from the age of 10, the body length of girls increases sharply, and from the age of 11, they noticeably overtake boys in body weight. A sharp increase in body length in boys. They become taller than girls, have a larger volume and scope of the chest, pronounced advantages in the development of muscle strength and speed.movements (Solodkov A.S., Sologub E.B., 1980).In adolescence, high growth rates in length are noted, body weight and muscle mass increase. From 12 to 13 years old, intensive growth of the body is observed - its length increases by 9 - 10 cm, and from 13 -14 years old by 7 - 8 cm. Also at this age, there is a high rate of increase in muscle mass. As muscle mass increases, so does muscle strength. Average standing strength12 year olds is 50 - 60 kg.

Monotonous long-term physical exercises can lead to unilateral (asymmetric) development of muscles and, as a result, to a curvature of the spinal column and a violation of posture. It should be remembered that in adolescents, the tone of the flexor muscles prevails over the tone of the extensor muscles.

Indicators of the functional maturity of the neuromuscular apparatus - excitability and lability by 9 - 11 years is approaching the level of adults. The time of excitation of individual muscle groups in children 9-10 years old can be even less than in adults. At the age of 7 to 12 years, there is an intensive increase in the rate of movements. In boys from 8 to 11 years old, the pace of movements increases sharply, unlike girls. By the age of 11-12, the pace of movements in boys and girls levels out. The speed and frequency of movements, as well as the ability to maintain their maximum pace by the age of 13-14, reach close to the limit values. The greatest increase in results in standing long jumps among girls is observed from 10 to 11 years (20%). From 11 to 12 years old this

growth is only 5%. After 12 years, a significant increase in performance in this type of exercise (long jump from a place) is not observed.

In boys, the growth in the results of standing long jumps continues until the age of 15. The height of jumping without special training increases up to 14 years, after which the growth rate decreases sharply. By this age, individual indicators of spatial orientation reach a high degree of perfection: the amplitude of movements, the accuracy of jumps to a given height.

Without special training, significant changes in the development of these qualities in girls after 13–15 years and in boys after 15–17 years are not observed. (H. Rascomm, H. Reindell, I. Coyle, 1970). Children differentiate muscle sensations well, and individual exercises are more accessible for them than for adults. At the age of 14-15, the ability to master complex coordination of movements becomes worse than in adolescents of 12-13 years.

An important indicator of the motor abilities of school-age children is motor adaptation, i.e. the ability to adapt the structure of the mastered motor actions to different conditions. Measures of motor adaptation such as jumping and running tests improve with age.

The ratio of the running time of a 30 m high-speed segment to the total time of the “shuttle” run for this distance (running test) decreases with age. This is due to an increase in the level of speed-strength qualities.

Jump test scores improve with age. (V.P. Filin, N.A. Fomin, 1980).

The neuromuscular apparatus and the motor analyzer during childhood and adolescence undergo changes and improvement under the influence of two factors: natural development and active motor activity in the form of games and directed physical education. Numerous and versatile morphological and physiological studies of the neuromuscular system and motor skills during the growth period of the formation of children

indicate that by the age of 13-15 their motor abilities reach a fairly high degree of development and perfection.

At this age, children have access to physical exercises that require fine spatial and temporal differentiation, complex coordination of movements, the ability to measure muscle efforts in accordance with motor tasks, etc. (P.A. Limar, 1969).

1.2 Speed ​​and possibilities of its application.

The speed of a person's movements depends on his natural abilities. The basis of these abilities lies in the central nervous system and is largely determined by the speed of the nervous processes. Modern physiology believes that these data are formed in children up to 12-13 years of age and in the future almost

do not change. Consequently, for beginners 12-13 years old, the basis of their future success or failure in the development of speed is already ready and cannot be significantly improved or worsened in the course of many years of preparation and training.

In order to develop the speed of movements you need:

to be strong, because this is the only way to successfully overcome the external and internal forces that oppose the athlete (the internal ones include the viscosity of the muscles, the resistance of the antagonist muscles; the external ones include air resistance, overcoming the forces of gravity during the movement of the body itself and the acceleration of the projectile in throwing, overcoming forces of inertia of rest and motion);

have a good reaction to start moving immediately on a signal, switch to a new pace in time or move from one movement to another, making the necessary efforts;

be hardy, since usually the athlete either moves many times in a short period, or makes a series of movements for a long time;

master the high technique of a particular sport, because only high technique can rationally translate the physical qualities of an athlete into movements with the highest efficiency, and, therefore, these movements will be faster than under otherwise equal conditions;

be coordinated in order to interfere with one's movements as little as possible due to inconsistency in the actions of the muscles of the antagonists;

to be able to quickly relax the main muscle groups after performing the movement, since in a series of movements the shifts in athletes of various fitness occur mainly due to the improvement of the processes of muscle relaxation, and not contraction;

be able to create a psychological mood, move at the most accessible speed for yourself at the moment;

have sufficient flexibility and mobility in the joints (P.L. Limar, 1969).

The most effective means of developing speed in elementary training groups are outdoor and sports games, fast running at controlled speeds, relay races, jumping and jumping exercises. In childhood, one should strive to maximize the rate of movements in exercises that do not require great muscle effort, while maintaining the necessary range of motion if possible.

Preference should be given to non-specialized exercises based on the artificial isolation of individual elements of an integral movement, and to natural motor actions.

The development of the child's voluntary movements does not proceed along the path of successive mastery of particular motor acts followed by their integration into complex synthetic actions.

The main direction in the formation of motor skills lies in the organization of chaotic movements characteristic of young children. (N.A. Fomin, V.P. Filin, 1972).

Running is one of the most natural human movements, the foundations of the coordination mechanisms of which are laid in early childhood. (A.F. Boyko, 1989).

In the process of training, these coordination foundations must be improved, and not broken and replaced with new ones. To avoid speed stabilization, running, which is included in the program of sports training for children and adolescents, should be carried out not in a standard unchanged form, but- in changing situations and forms. Here, mobile and sports games can provide invaluable assistance. (L.S. Khomenkov, 1987).

In the future, when moving to specialized training in sprint, in order to avoid stabilization in the development of speed (the formation of a "speed barrier"), along with repeated runs at maximum speed, it is necessary to widely use means of speed-strength training and special running exercises. (V.N. Platonov, 1972).

An important physical quality that ensures success in sprinting is speed (a person’s ability to make movements in the shortest period of time for given conditions) in its specific

manifestations of the speed of the motor reaction to a sound stimulus at the start and the frequency of running movements at a large amplitude. The speed of movements and motor response is the time elapsed from the impact of a sound stimulus until the moment the athlete performs the movement. An increase in the motor reaction is of great importance for a faster departure from the start on a shot (sound stimulus). (A.N. Bondarchuk, 1981).

The development of speed, as a rule, is carried out at the beginning of the main part of the lesson, preceding the tasks of developing strength and endurance. Direction of movements to certain parameters of motor action allows developing different abilities that underlie speed. (B.A. Ashmarin, 1990).

1.3 Fundamentals of the development of speed abilities.

The maximum speed of movements that a person can show depends not only on the speed characteristics of his nervous processes and the speed of the motor reaction, but also on other abilities: dynamic (speed) strength, flexibility, coordination, and the level of mastery of the technique of performing movements. Therefore, speed abilities are considered a complex complex motor quality.

Speed ​​exercises refer to the work of maximum power, the continuous maximum duration of which, even for highly skilled athletes, does not exceed 20-25 seconds. Naturally, in less trained people, these opportunities are much less.

The speed abilities of a person are very specific, and as a rule, a direct transfer of speed in coordinated dissimilar movements is not observed in trained athletes.

A small transfer occurs only in physically poorly prepared people. All this suggests that if we want to increase the speed of performing some specific actions, then we must train mainly in the speed of performing these particular actions.

Professionally applied and sports activities are characterized by four main types of manifestation of speed abilities:

a) acyclic - a single manifestation of a concentrated "explosive" effort;

b) starting acceleration - a rapid increase in speed from zero with the task of achieving a maximum in a minimum time;

c) remote - maintaining the maximum speed of movement;

d) mixed - includes all three of these types of high-speed work. (E.N. Zakharov, A.V. Karataev, A.A. Safonov, 1994).

For the development of speed abilities, exercises are used that must meet at least three basic conditions:

a) the ability to perform at maximum speed;

b) the mastery of the exercises should be so good that attention can be focused only on the speed of its implementation;

c) during training, there should not be a decrease in the speed of performing exercises.

A decrease in the speed of movements indicates the need to stop training this quality, and that in this case, work on the development of speed endurance is already beginning.

Leading in the development of speed abilities are repeated and competitive methods.

In a technique aimed at increasing the speed of voluntary movements, two main methodological techniques are used:

a) fostering speed in a holistic movement;

b) development of maximum speed of movements during exercise. (L.P. Matveev, 1977).

The general trend is the desire to exceed the maximum speed when performing exercises. Therefore, it is recommended to repeat the speed exercises in series in the form of a constant competition between the trainees. Competitions, as a rule, cause an emotional upsurge, force them to show extreme efforts, which leads to better results.

At the same time, it is necessary to know that when performing a series of movements with a maximum frequency, the moving limb (part of the body) is first supplied with kinetic energy, which is then extinguished with the help of antagonist muscles, and the same segment is given reverse acceleration. With increasing frequency of movements

muscle activity can become so short-lived that at some point in time the muscles can no longer fully contract and relax in short periods of time.

In this case, their mode of operation will approach isometric. Therefore, in the course of training to develop speed abilities, it is necessary to work not only on the speed of contraction of the working muscles, but also on the speed of their relaxation. Highly qualified athletes are just distinguished by their ability to reduce the time of voluntary relaxation of working muscles in movements with the maximum frequency. This can be achieved by constantly monitoring the rapid relaxation of working muscles in high-speed movements, as well as training the very ability to relax muscles, including auto-training.

One of the main tasks at the initial stage of development of speed abilities in vocational training is not to specialize in the performance of anyone exercise or action, but to use and vary a fairly large arsenal of various means. For this, speed exercises must be used in non-standard, but in changing situations and forms. Of course, mobile and sports games are very useful here. (V.V. Boyko, 1987).

There are two different ways to achieve an increase in the speed of movements in any exercise:

a) an increase in the level of maximum (or maximum) speed of movements;

b) an increase in the maximum strength of the working muscles.

Many coaches for the development of the speed of movements often forget about the disclosure of the natural capabilities of those involved, and begin to use strength exercises from an early age, thereby "suppressing" the natural development of speed (speed of movement). According to the logic of the manifestation of the quality of speed, it is necessary to use the development of speed from beginning to end, with its further stabilization, include power in the means used.

exercises. It is extremely difficult to significantly increase the maximum speed of movements, therefore, in practice, to increase the speed, the second way is more often used - an increase in strength.

Speed-strength exercises must be used in combination with the actual strength exercises, that is, with the development of the speed of movements, it is necessary, as it were, to “lean” on the level of maximum strength.

At the same time, the very problem of strength training to improve the speed of movements arises only if the implementation of these movements requires muscle efforts that exceed the level of 15% of the maximum human strength capabilities.

When solving the problems of studying and improving the technique of high-speed movements, it is necessary to take into account the difficulties of sensory correction that have arisen during their implementation. To do this, it is recommended to follow two basic rules:

carry out the study of the exercise at a speed close to the maximum (as they say in 9/10 strength) so that the biodynamic structure of movements, if possible, does not differ when they are performed with maximum speed, and so that control over the technique of movements is possible. Such speeds are called controlled;

vary the speed of the exercise from the maximum to submaximal. (M. Sholikh, 1966).

An important condition for increasing the economy and efficiency of high-speed cyclic movements is the possibility of using the energy of recuperation of the elastic structures of muscles - the ability to accumulate energy of elastic deformation of muscles in the preparatory phases and use this energy in the working phases of movements.The contribution of such “non-metabolic” energy to the total amount of energy expenditure increases with increasing speed of movement, and is most important in cyclic movements, for example, in sprinting. To realize the ability to use recuperation in

high-speed movements, it is necessary to pay increased attention to the development of flexibility and increase the elasticity of muscles. (V.N. Platonov, 1980). In training sessions, it is necessary to develop all possible forms of manifestation of speed necessary for successful preparation. It should only always be remembered that work on the development of speed and the improvement of speed abilities is not recommended to be carried out in a state of physical, emotional or speed fatigue.

Usually, speed training is combined with work of a technical or speed-strength orientation, and in some cases with the development of individual components of speed endurance. (E.N. Zakharov, A.F. Karaev, A.A. Safonov, 1994).

1.4 Means and methods of speed development.

A track and field coach needs to have an arsenal of means and methods for developing speed, taking into account the individual characteristics of those involved. The correct selection of these means is possible only on the basis of knowledge of the physiological mechanisms that determine the manifestation and growth of speed qualities.

When educating speed, three groups of means are usually used: non-specific, specific and special.

Exercises associated with the development of the speed of a motor reaction can be attributed to non-specific means, i.e. latent response time.

Here, exercises are used in repeated, possibly faster response to a sudden or change in the environment. This method gives noticeable positive results when training with novice athletes.

Specific means may include exercises for the development of "explosive" and "dynamic" muscle strength, as well as outdoor and sports games.

It can be assumed that the level of "explosive" strength, which is most developed by strength exercises with a large load, is the basis for the development of speed. With the help of exercises of this kind, it is laid

the foundation on which further increases in the level of development of speed are built.

Special means include various exercises that develop both individual forms of speed and speed in a complex. Special means are used in the training of qualified athletes.

When cultivating speed qualities, the duration of exercises to develop the speed of a motor reaction, as the main component, is usually short - 1-2 seconds. The main one is the repetition method. For example, re-execution of a low start in running.

When performing exercises aimed at developing maximum running speed or frequency of movements, the duration of the exercises does not exceed 15-20 seconds (for poorly trained up to 10 seconds), and the intensity of the exercise is 85-100% of the maximum. The length of the distance or the duration of the exercise is performed in such a way that the speed of movement (intensity of work) does not decrease by the end of the exercise. Rest intervals between exercises should ensure a fairly complete recovery. At the same time, the speed of movement should not noticeably decrease from repetition to repetition.

When educating speed, the following are mainly used:

a repeated method, when exercises are performed at near-limit or maximum speed in response to a visual or sound stimulus, signal. Rest intervals between exercises range from 30 seconds to 3 minutes (depending on the preparedness of the trainees, their functional state, the nature of the exercise).

However, this method has significant drawbacks associated with the formation of a motor skill. Repeated performance of the same exercise under standard conditions leads to the consolidation and stereotypical reproduction of not only spatial, but also dynamic and temporal characteristics of movement.

The speed and frequency of movement stabilize, forming a kind of "speed barrier". An increase in the volume of exercises performed only aggravates the process of speed stabilization. The intensity of the same load from the very

the beginning was maximum, and, consequently, the reserves for its increase were exhausted. The most effective method of preventing it is to use a variety of exercises at the highest possible speed. Recently, it has been proposed to use exercises with a varying range of motion, when the requirements for maximum reproduction of the tempo with a continuously increasing or decreasing amplitude remain, for example, alternating a half-squat with a deep squat;

conjugate method, when the exercise is associated with the use of weights;

competitive method, the meaning of which is to compare forces in the process of rivalry in a competitive environment;

method of variable change in training conditions and training load.

The peculiarity of this method lies in the repeated alternation of work with ordinary, weighted and light resistances (for example, the use of projectiles of different weights by throwers);

the method of dynamic efforts, when the maximum force stress is created by moving some indefinite burden at the highest speed. At the same time, speed-strength exercises are performed with a full range of motion. The dynamic effort method should be used in conjunction with the repeated and maximum effort method.

Strength exercises have a positive effect on the development of speed only when the strength is increased in the movement in which they want to show the highest speed. When cultivating dynamic strength, it is necessary to choose such a burden that would not lead to a violation of the structure of the competitive movement. (Filin V.P., 1964)

When cultivating speed, it is important not to violate the technically correct execution of movements, since sensory corrections of errors are difficult in high-speed movements. In this regard, it is recommended that training be carried out at a speed close to the maximum, but not equal to it, so that the structure of movements does not differ from that at maximum speed, and the ability to control the movement technique remains.(V.M. Zatsiorsky, 1970).

1.5 Conclusion

In adolescence (11-12 years) there is a very intensive development of the human body. At this age, there are already favorable prerequisites for the development of speed of movement and speed of reactions. Correspondence of short-term high-speed loads with the functional capabilities of children is due to the high excitability of the innervation mechanisms that regulate the activity of the motor apparatus, the high mobility of the main nervous processes and the high intensity of metabolism inherent in the child's body.

Means for the development of speed can be very diverse. In the process of physical training, various exercises can be used to develop speed and speed of movements. Excellent results are achieved in wrestling, boxing, martial arts, sports games, athletics and many other sports.

In independent exercises, you can use exercises with and without a partner, group exercises to develop and improve the speed and speed of movements.

CHAPTER 2 METHODS AND ORGANIZATION OF THE STUDY

Purpose of the study . Determine the main means and methods for the development of speed abilities in adolescents.

Research hypothesis . It is assumed that the use of exercises of a speed-strength nature are more effective means for the development of speed in adolescents than only speed exercises.

2.1 Research objectives

To achieve the goal of the study, we set the following tasks:

1-Study the scientific and methodological literature on the problem under study.

2-Determine the level of development of speed abilities in adolescent students in athletics.

3-Develop a methodology for the development of speed abilities in athletics.

4-Evaluate the effectiveness of the impact of speed-strength exercises on the development of speed in adolescents.

2.2 To solve the set tasks, we used the following research methods:

1–Analysis of scientific and methodological literature.

2-Control tests (testing).

3-Pedagogical experiment.

4–Methods of mathematical statistics.

2.2. Research methods

Analysis of scientific and methodological literature .

In the course of the study, we analyzed 20 literary sources.

When studying the scientific and methodological literature, much attention was paid to the anatomical and physiological characteristics of adolescent children.

Particular attention was paid to the study of the characteristics of the development of speed qualities in children aged 11-12 years.

Control tests

This research method was used by us to determine the effectiveness of the growth of the physical quality of speed in students aged 11-12.

We have made a choice of tests to determine the initial indicators of this quality:

Running 30 meters from a low start.

The student approaches the start line and takes a low start position and independently starts his run immediately at maximum speed. The stopwatch starts from the moment the hands leave the ground, and stops when the finish line is run.

Running 20 meters on the move.

Two or three meters from the running line in one direction and the other from it, two racks are set up at the start and finish lines: the assistant stands at the start line, the teacher at the finish line. The test subject accelerates 10-15 meters so that he gains maximum speed to the start line. At the time of the test subject running in

to the starting line, the assistant makes a signal, according to which the coach starts the stopwatch, and stops when running through the finish line.

Run in place in 10 seconds.

At the command of the coach, the stopwatch starts and the student runs with a high hip lift in place as often as possible and counts each step. At the same time, the thigh of the leg is parallel to the floor, the arms work like when running. The run stops and the stopwatch is turned off at the command of the coach.

shuttle run 3x10 meters.

A 10-meter segment is marked with two lines, denoting the “start” and “finish”. At the command of the coach, the subject runs the first 10 meters and touches the finish line with his hand. Without stopping, the student comes back, touches the start line with his hand and runs this segment again without stopping for the third time, crossing the finish line. (Lyakh V.I., 1998).

Pedagogical experiment

We conducted a pedagogical experiment in order to establish the influence of speed-strength exercises on the development of speed abilities in adolescent children in athletics.

In terms of goals, the pedagogical experiment was of a stating nature.

According to the conditions of the experiment, it was natural.

According to the direction, the pedagogical experiment was carried out on the basis of a secondary schoolN65 Zavolzhsky district of the city of Ulyanovsk.

Students of the 6th grade took part in the experiment. An experimental group (e.g.) and a control group (c.g.) were formed. The experimental group included students of the 6th "A" class in the amount of 17 people, including 13 boys and 4 girls. And the control group included students of the 6th "B" class in the amount of 17 people, including 12 boys and 5 girls. The experimental groups were approximately the same in terms of age, height and weight indicators and the degree of development of basic physical qualities.

At each lesson, after a 10-minute warm-up, 15 minutes were allotted for speed development using appropriate exercises. The control group followed a program that included speed

exercises such as: repeated running at maximum speed (10-15 meters); accelerations from various starting positions; starting acceleration up to 10-12 meters; maximum run of 20 meters "on the go"; running 60 meters from a low start with maximum speed; relay race in a circle with stages of 30-40 meters; running on a turn up to 30 meters.

The experimental group was engaged according to the method proposed by us. It included means of speed-strength orientation, which, in our opinion, can most effectively influence the development of movement frequency and reaction speed. This is due to the fact that adolescence is the most sensitive period for the development of these qualities. This includes such means as running at a variable pace with a change in direction; running through objects with an increase in the rhythm of steps (30 meters); jumping exercises; jump rope and others.

Everything else in the groups was the same in volume and content (studying the technique of track and field exercises, developing strength, endurance).

Methods of mathematical statistics

We carried out this method of mathematical statistics using the following values:

M= Σ V / n, where

M is the arithmetic mean value;

Σ – sign of summation;

V– measurements obtained in the study (options);

n- The number of test subjects.

D= Xmax- Xmin, where

D– Scatter range (range of options);

Xmax- the highest score

Xmin- the lowest score.

σ = Xmax- Xmin/ K, where

Xmax- the highest score

Xmin- the smallest indicator;

K - tabular coefficient.

m= σ / √ n-1, where

m– Standard error of the arithmetic mean;

σ is the mean standard deviation;

n- Number of test subjects.

t= M e - M k /√ m 2 e+m 2 to

tis the mean error of the difference;

M e is the arithmetic mean value in e. G.;

M k is the arithmetic mean value in kg;

me is the standard error of the arithmetic mean in e. G. ;

mk is the standard error of the arithmetic mean in k.g.

(Zheleznyak Yu.D., Petrov P.K., 2001)

2.3 Organization of the study

The study took place in three stages.

At the first stage (February 2005–May 2005) the scientific and methodological literature on the research topic was studied. 20 literary sources on physical culture, anatomy, physiology, psychology, theory and methodology of physical education, and others were studied.

At the second stage (September 2005–March 2006), the material and technical base of the secondary schools N65 Zavolzhsky district. A method for developing speed abilities in adolescent students was developed. Experimental and control groups were organized. The experimental group included students of the 6th "A" class in the amount of 17 people, including 13 boys and 4 girls. And the control group included students of the 6th "B" class in the amount of 17 people, including 12 boys and 5 girls. The experimental groups were approximately the same in terms of age, height and weight indicators and the degree of development of basic physical qualities.

At the third stage (April 2006-May 2006) systematization, generalization and interpretation of the results of the study were carried out.

CHAPTER 3 RESULTS AND DISCUSSION

3.1 Methodology for the development of speed abilities in light classesathletics

The results of primary testing for the development of speed qualities in adolescent students showed that in children the frequency of movements is at a low level, and the speed of reaction is at an average level. Undoubtedly, the use of exercises with a speed orientation contributes to the development of speed in adolescents. But it can be assumed that the use of the proposed means of a speed-strength nature, in our opinion, can most effectively influence the development of the frequency of movements and the speed of reaction, and will allow us to achieve the highest results in the development of speed. Therefore, in order to compare and identify the effectiveness of the proposed means and methods, we conducted a pedagogical experiment. We organized two experimental groups. In the control group, children were trained according to the program using speed exercises, and in the experimental group, they were trained according to our proposed methodology using speed-strength exercises.

Based on the analysis of scientific and literary sources, we have compiled a set of special exercises and a methodology for its application.

A set of exercises used to develop speed:

Control group

Experimental group

ComplexN1 ComplexN 1

2 run from the bottom. start; 2 run on marks 30 m;

3 relay race 2x50 m; 3 run from the bottom. start 30 m;

4 running in an emphasis lying down. 4 hurdles running.

ComplexN2 Complex 2

1 shuttle run 3x10 m; 1 run from a high start 20 m;

2 high run start 20 m; 2 running with a rope for frequency

steps;

3 running in pairs with a handicap of 40 m; running in pairs with a handicap of 40 m;

4 running in place with a high 4 running 30 m after

lifting the hip. doing squats.

ComplexN3 ComplexN 3

1 run behind the leader 30 m; 1 run behind the leader 30 m;

2 running with acceleration; 2 running lifting the hip with support

hands on the wall 10 s;

3 run 30 m on a signal standing with your back 3 run with acceleration;

in the direction of movement; 4 of i. n. bottom. start jump

4 running in an emphasis lying down. pushing two feet forward

squatting for two.

ComplexN4 ComplexN 4

1 run on the move 30 m; 1 run on the move 30 m;

2 running on a signal from a sitting position; 2 squats on two legs

Max. pace 10 s;

3 high running start on signal 30 m; 3 high running Art. on signal 30 m;

4 shuttle run 3x10. 4 running lifting the hip through

Skipping rope 10 s.

Having compiled a set of special exercises for the development of speed, we have developed a methodology for its application.

Training microcycle for the control group (speed orientation):

First lesson

running on the move 2 times 30 meters;

oncoming relay 2-3 times 50 meters;

Second lesson

1 General warm-up: slow jogging 600-800 meters. ORU, SBU: running with high raising of the thigh and whipping the lower leg back, mincing run, running on straight legs, jumping from foot to foot, on one leg, etc.

2 Running from a high start under the command extremely quickly 2-3 times 20-30 meters;

running in pairs with a "handicap" 2-3 times 40 meters (rest 1-2 minutes);

shuttle run 3x10 meters;

running in place with a high hip lift 2 times for 20 seconds.

Third lesson

running from the start for the "leader" 2-3 times 30 meters (rest 1-2 minutes);

running on a signal, standing with your back towards the movement of 30 meters;

running in an emphasis lying down 2x20 seconds.

Fourth lesson

1 General warm-up: slow jogging 600-800 meters, ORU, SBU.

2 Running from a high start on a signal at maximum speed 2 times 30 meters;

running on a signal from a sitting position 2x40 meters;

running 2x20 meters with time control;

shuttle run 3x10 meters.

Training microcycle for the experimental group (speed-strength orientation):

First lesson

1 General warm-up: slow jogging 600-800 meters. ORU, SBU: running with high raising of the thigh and whipping the lower leg back, mincing run, running on straight legs, jumping from foot to foot, on one leg, etc.

2 Running from a low start 30 meters to the technique 2-3 times;

running along the marks at a distance of 25-30 meters (2-3 times);

running on the move 2 times 30 meters;

running in emphasis on the barriers for the frequency of movement of the legs 2x20 seconds.

3 Repeated run 4-5 times 100 meters (rest 2-3 minutes) or 3-4 times 150 meters (rest 2-3 minutes) or 2-3 times 200 meters (rest 5-6 minutes).

4 Slow running 400-500 meters, walking, breathing exercises.

Second lesson

1 General warm-up: slow jogging 600-800 meters. ORU, SBU: running with high raising of the thigh and whipping the lower leg back, mincing run, running on straight legs, jumping from foot to foot, on one leg, etc.

2 running from a high start under the command extremely quickly 2-3 times 20-30 meters;

running with a rope 30 meters at a frequency of steps;

running in pairs with a "handicap" of 2x40 meters;

run 30 meters after doing squats (2 times).

3 Fast run: 2 times 200 meters or once 300 meters with time control. The speed increases gradually from week to week.

4 Slow running 400-500 meters, walking, relaxation exercises.

Third lesson

1 General warm-up: slow jogging 600-800 meters, ORU, SBU.

2 Acceleration 2 times 50 meters with a variable pace of running;

running lifting the thigh with the support of the hands against the wall 2x10 seconds;

running after the leader 2-3 times 30 meters;

from i. p. low start, jump with a push of two legs forward with a landing on two (3-4 times).

3 Repetitive run: 200+150+100 meters (rest 5-8 minutes) at ¾ strength.

4 Slow running 400-500 meters, walking, breathing exercises.

Fourth lesson

1 General warm-up: slow jogging 600-800 meters, ORU, SBU

2 Running from a high start on a signal at a maximum speed of 2x30 meters;

squats on two legs at a maximum pace of 10 seconds;

running immediately 2 times 30 meters;

running, lifting the hip through the rope 2x10 seconds.

3 Fast run 100 meters 1-2 times with time control.

4 Slow running, stretching and relaxation exercises.

3.2 Analysis of the study results

The initial tests showed that the tested guys have a low and medium level of development of speed qualities. This is evidenced by the table of the level of physical fitness (Table 1), adopted by the school curriculum. Moreover, in the first and second groups, the results of running tests were approximately the same, so it can be judged that the groups are homogeneous.

The best result in the 30 meters run for boys in both groups was the same 5.3 seconds. The worst result in the control group is 5.5 seconds, in the experimental group 5.6 seconds. The scatter range is 0.2 sec in k.g., in e. 0.3 sec.

Girls in K.G. best result 5.5 sec., worst 5.6 sec. Spread range 0.1 sec. In e. d. best result 5.4 sec., worst 5.6 sec. Range

spread 0.2 sec. In the run for 20 meters on the go, the boys in the year had the best result of 3.0 seconds, the worst was 3.3 seconds. Spread range 0.3 sec. In e. d. best result 3.0 sec., worst 3.2 sec. Spread range 0.2 sec.

For girls in the year, the best result is 3.0 seconds, the worst result is 3.3 seconds. Spread range 0.3 sec. In e. d. best result 3.0 sec., worst 3.2 sec. Spread range 0.2 sec.

In the test, running in place for 10 seconds in boys and girls in both groups, the best result is 22 steps, the worst is 21 steps. The spread range is 1.

In the shuttle run for boys in the CG, the best result is 8.8 seconds, the worst is 9.1 seconds. Spread range 0.3 sec. In the year, the best result is 8.9 seconds, the worst is 9.1 seconds. The spread range is 0.2 sec.

For girls in the year, the best result is 9.0 seconds, the worst is 9.1 seconds. Spread range 0.2 sec. In e. d. best result 9.0 sec., worst 9.1 sec. Spread range 0.2 sec.

Based on the data, it can be judged that in the two groups, boys and girls have approximately equal abilities to develop speed qualities.

The final tests (Tables 3-4) were carried out after7 months of classes according to our proposed methodology for the development of speed.

The results of running 30 meters in boys increased by 0.04 sec. g. for 0.16 sec. In girls in the year, the results increased by 0.09 seconds, in e. g. for 0.17 sec.

In the run of 20 meters on the run, the results of the boys increased by 0.04 sec. g. for 0.19 sec. For girls in the year, the results increased by 0.07 sec., in e. g. 0.17 sec.

In running on the spot (10 sec.) for boys in the c.g. and e. d. the result remained the same 21.5 steps. For girls, the result is also the same and is equal to 21.5 steps.

In the shuttle run for boys in the CG, the result increased by 0.1 sec, in e. g. for 0.3 sec.

When comparing the two methods, the analysis of test indicators determined that the level of speed qualities increased significantly in the experimental

group. In the control group, the results increased slightly or remained the same.

Comparison of the arithmetic mean values ​​shows that in the experimental group this value (M) is higher than in the control group.

group. However, for the final statement that those involved in e. d. the speed is higher, you should make sure that the differences are statistically significant (t) between the calculated arithmetic mean values.

Initial testing showed that the level of speed abilities of students in grades 6 is low and medium. This is evidenced by the results oft-Student's criterion, they are unreliable. Comparing the results in boys and girls, their results are also unreliable (Tables 4-7).

The results of secondary testing, as shown by our calculations, are reliable. Compare separately for boys and girls. We see that the results of the 30m run are unreliable for the boys. For girls, the results in the 30-meter run and 20-meter run are unreliable. This is due to the fact that their number in the group is small.

After analyzing the work performed, it can be judged that the proposed method of speed-strength nature is the most effective in comparison with the method of only speed orientation.

Exercises for the development of speed of reaction and speed of movement :

1) Running from the start from various positions, including from a sitting position, lying face down or up, in an emphasis lying with his head in the opposite direction (relative to the direction of movement). Dosage 3-4 series after 2-3 minutes of rest. These exercises are recommended to be performed on a signal, in a group or independently, but preferably with time control.

2) Running at maximum speed for 30-60 meters. Dosage:

3-5 times 1-3 series. Rest until complete recovery of breathing.

3) Running with a maximum speed "on the move" 10-30 meters from a 30-meter run. Perform the same as the previous exercise.

4) Fast run downhill (up to 15 degrees) with the setting to achieve maximum speed and frequency of movements at a distance of 10-30 meters from a 30-meter run. Dosage 3-5 times 1-2 series.

5) Fast running in a park or forest with slopes and avoidance of oncoming branches of bushes and trees. Dosage: Fast run up to 10 seconds followed by walking for 1-2 minutes. In total, complete 3-4 series. Pay attention to security measures.

6) Movement in various stances forward and backward, or left and right, or up and down. Dosage 2-3 series after 1-2 minutes of rest, which is filled with flexibility and relaxation exercises. Exercise to perform in the warm-up.

7) Moving on all fours as fast as possible. Try to perform in a competitive form, in relay races in the warm-up.

8) Rhythmic jumps with a rope, trying to periodically “scroll” it with your hands more than once in one jump, gradually increasing the speed of rotation of the hands.

9) Jumps over a rope rotated by two partners, with periodic acceleration of its rotation to increase speed

repulsions in a row in 1–3 jumps: 3–4 jumps at a normal pace, plus 1–3 times at an accelerated pace.

10) Slopes from the ball thrown by the parterre, “protecting” the conditional “gate” or sector near a blank wall, fence. Exercises are recommended to be performed due to: only hands, only legs, arms and legs. It is necessary to gradually reduce the distance of the throw, the size of the ball and increase the speed of the throw. It is recommended to perform in the form of a game.

11) Catching the ball thrown by the partner, protecting the "gate".

12) Clap the palms on the back of the partner's hands, standing facing him. Keep the hands in the starting position under the palms of the partner. Execute with the utmost speed. This exercise can be used as a game, changing roles with a partner in turn: “slammed” his palm on the back of his hand - he won a point.

13) Clapping with your palm on the partner’s palm, trying to “capture” the coin lying in it. Starting position - standing facing each other, both hands of the partners are at the level of the abdomen and palms up, the hands of the "leader" are on top. Exercises are recommended to be performed in the form of a game.

14) Running up the stairs with maximum frequency and speed. Dosage 10-20 meters 5-6 times.

15) Single long jumps from a place, from an approach or from a run. Dosage: 5-6 jumps 2-4 series.

16) Multiple jumps (triple, fivefold, tenfold) with one or two legs. Dosage 3-4 jumps 2-3 series.

17) Jumping off a stand 30–60 cm high, followed by an instant repulsion in a jump up or forward. This exercise requires fairly good speed-strength fitness. Therefore, it must be performed after preliminary training in jumping and sprint exercises. Dosage: 5-8 jumps 1-3 series.

LITERATURE

Ashmarin B.A. "Theory and methods of physical education" M .: Education, 1990.

Arakelyan E.E., Gridasova E.A., Mnukhina O.N., Tyupa V.V. "Biochemical foundations of long jump technique", Diva, 2011.

Gretsov G.V., Voinova S.E., Germanova A.A. “Theory and methods of teaching basic sports: athletics. Textbook. Vulture UMO”, Academy, 2013

Shutova M.V. "Run. Book-trainer, Eksmo, 2013

Thompson P.J.L. "An Introduction to Training Theory". The Official IAAF Training Guide for Athletics, Man, 2014.

Sergienko L.P. "Sports selection: theory and practice", Soviet Sport, 2013

Polishchuk V.D. "The use of special and lead-up exercises in the training process of athletes", Olympic Literature, 2009

Ozolin E.S. "Sprint run. Athlete's Library, Man, 2010

Balakhnichev V.V., Zelichenko V.B. "Run! Jump! Throw! The Official IAAF Training Guide for Athletics, Man, 2013.

Vrublevsky E.P. "Individualization of the training process of athletes in speed-strength types of athletics", Soviet sport, 2009

Pouleo J., Milroy P. Anatomy of a Run, Potpourri, 2011

Zhilkin A.I., Kuzmin V.S., Sidorchuk E.V. "Theory and Methods of Athletics", Academy, 2013

Boyko A.F. "Do you like running?" M.: F i Sport, 1989.

Bondarchuk A.P. "Building a system of physical training in speed-strength types of athletics" Kyiv, 1981.

Zheleznyak Yu.D., Petrov P.K. "Fundamentals of scientific and methodological activities in physical culture and sports" M .: Academy, 2001.

Zatsiorsky V.M. "Physical qualities of an athlete" M .: F and Sport, 1970.

Zakharov E.N., Karaev A.V., Safonov A.A. "Encyclopedia of physical training" (Methodological foundations of physical qualities) M .: Leptos, 1994.

Zimkin N.V., Limar P.L. "Athletics for young men" M .: F and Sport, 1969.

Lyakh V.I., “Tests in the physical education of schoolchildren”: A guide for the teacher, M .: F i Sport, 1998.

Matveev L.P. "Fundamentals of sports training" M .: F and Sport, 1977.

Nazarenko L.D., "Physiology of physical education and sports" St.: USPU, 2000

Platonov V.N. "Modern sports training" Kyiv: Health, 1980.

Platonov V.N. "Training of qualified athletes" M .: F and Sport, 1972.

Raskomm H., Renidell H., Coil I. "Physiological basis of training methods" (Running, running, running) M .: F and Sport, 1967.

Solodkov A.S., Sologub E.B. "Human Physiology" M: Terra-sport, Olympia Press, 1980

Filin V.P. "Running for short distances" M .: F and Sport, 1964

Filin V.P. "Issues of youth sports" M .: F i Sport, 1980.

Filin V.P., Fomin N.A. "Fundamentals of youth sports" M .: F i Sport, 1980.

Fomin N.A., Filin V.P. "Age bases of physical education" M.: F i Sport, 1972.

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Sholikh M. "Circuit training" M .: F and Sport 1987

FINDINGS.

According to the tasks set, the following conclusions can be drawn:

1. Based on the studies of various authors, we have determined that the use of speed-strength exercises is the most effective means for developing speed in adolescents than speed exercises alone.

2. To determine the level of development of speed qualities, we conducted testing. It showed that in children the frequency of movements is at a low level, and the speed of reaction is at an average level.

3. The technique developed by us was of a speed-strength nature and was aimed at developing the speed of movements and the speed of reaction by appropriate exercises.

4. As a result of the study, it can be judged that the method proposed by us increased the level of speed abilities of those involved, which is confirmed by the data of mathematical statistics. This indicates the effectiveness of this technique.

Appendix 1

Table 1

The level of development of physical fitness of 6th grade students.

Annex 2

table 2

Protocol of testing in the control group.

Appendix 3

Table 3

Protocol of testing in the experimental group.

State budgetary educational institution of the city of Moscow "School with in-depth study of individual subjects No. 1392 named after D.V. Ryabinkin"
abstract
on the topics: "Athletics", "Development of endurance", "Development of speed"

20.05.2015

Content

Introduction

3. The development of athletics in Russia

Conclusion

Bibliography

Introduction

Athletics is a complex sport that includes various types of disciplines. She is rightfully considered the queen of sports, not without reason, two out of three calls in the motto "Faster, higher, stronger" can be attributed without hesitation to athletic disciplines. Athletics formed the basis of the sports program of the first Olympic Games. Athletics managed to win its positions due to the simplicity, accessibility and, if you like, the naturalness of its competitive disciplines. This is one of the main and most popular sports.

Athletics has been able to gain its popularity due to the fact that it does not require expensive equipment to practice. Due to this, athletics could become popular even in countries such as Asia, Africa and Latin America. It is in connection with the wide development, great popularity of this sport, its constantly progressing evolution that athletics received recognition, essentially, all over the world in the second half of the 20th century and was called the "Queen of Sports". For many decades, no one doubted the legitimacy of this high-profile title. Athletics really rules the sports world, it is loved and revered in the most remote corners of the planet.

1. The history of athletics

Athletics is one of the oldest sports. So, many centuries before our era, some peoples of Asia and Africa organized athletics competitions. But the true heyday of this sport came in ancient Greece. Wrestling, fisticuffs, and in general all the exercises that developed sipu, the Greeks attributed to weightlifting. It is clear that the name "athletics" today is rather conditional, because it is difficult to call, for example, ultra-long distance running - a marathon or hammer throwing "light" physical exercises. The oldest competition among athletes is undoubtedly running.

The first Olympic Games of antiquity, of which a reliable record has been preserved, took place in 776 BC. Then the competition program included only running for 1 stage (192 m 27 cm). In 724 BC there was a run already at the 2nd stage, and four years later the first Olympic long-distance race took place - the 24th stage. Winning the games was highly valued. Champions were given great honors, elected to honorary positions, and monuments were erected in their honor.

Long jumps and relay races (lampaderiomas) were very popular in ancient Greece, the participants of which passed a burning torch to each other. Later, discus throwing and javelin throwing were included in the program of the Olympic Games, and in 708 BC. for the first time, all-around competitions were held - pentathlon, which included running in 1 stages, discus throwing, spears, long jump (during the run, the athlete held dumbbells weighing from 1.5 to 4.5 kg) and wrestling (pankration) .

2. Types of athletics and their characteristics

Athletics is a sport that combines such disciplines as: walking, running, jumping (long, high, triple, pole vault), throwing (disc, javelin, hammer, and shot put) and athletics all-around. One of the main and most popular sports. Athletics is a very conservative sport. So the program of men's disciplines in the program of the Olympic Games (24 types) has not changed since 1956. The program of female species includes 23 species. The only difference is the 50 km walk, which is not on the women's list. Thus, athletics is the most medal-intensive among all Olympic sports.

The indoor championship program consists of 26 events (13 men's and 13 women's). At official competitions, men and women do not participate in joint starts.

Running - for short (100, 200, 400 m), medium (800 and 1500 m), long (5000 and 10,000 m) and extra long distances (marathon run - 42 km 195 m), relay race (4 x 100 and 4 x 400 m), hurdles (100 m - women, PO m - men, 400 m - men and women) and hurdling (3000 m). Running is one of the oldest sports to have formal competition rules and has been on the program since the very first Olympic Games in 1896. For runners, the most important qualities are: the ability to maintain high speed over a distance, endurance (for medium and long), speed endurance (for a long sprint), reaction and tactical thinking.

3. The beginning of the development of athletics in Russia is associated with the organization in 1888 of a sports club in the village of Tyarlevo near St. Petersburg. The organizer of the circle was P.P. Moskvin. The members of the circle were mostly young students who spent their summer holidays in Tyarlevo. This sports circle played a big role in the development of athletics. Its participants were the first in Russia to systematically engage in running, and then jumping and throwing. In the 90s of the XIX century, the circle held a number of major competitions for that time.

The following year, the circle received the name "Society of Runners", and since 1893. - "Petersburg circle of sports fans". The members of the circle began jogging in early spring on Petrovsky Island, and with the onset of summer - in Tyarlevo. The competition program was supplemented in 1893 by long jumps from a running start, since 1895 by shot put, high jumps, hurdles and steeple chases. A little later, there are competitions in cross-country and pole vaulting, discus throwing and javelin throwing.

The program of a large sports festival organized by the circle in 1895, which, thanks to free admission, was attended by about 10,000 spectators, in addition to cycling races, included running at different distances, running long jumps, running with barriers, throwing a ball and a cast-iron shot.

For the first time, the Russian athletics championship, dedicated to the 20th anniversary of the founding of a sports club in Tyarlevo, was held in 1908. This championship, despite the fact that about 50 athletes from St. Petersburg and Riga participated in it, served as an incentive for the further development of athletics. athletics. Sports clubs appeared in Moscow, Kyiv, Samara, Odessa.

Summary: Development of endurance

"DEVELOPMENT OF ENDURANCE"

Content:

1. Endurance as a physical tool

2. Endurance and age

3. Methods for developing endurance

Introduction

Endurance is the most important physical quality that reflects the overall level of human performance and manifests itself both in sports and in everyday life. Endurance must be developed in order to have the ability to endure any physical activity for a long time, in general, in order not to get tired for as long as possible. Endurance is like a habit - the habit of the body to a certain number of loads. The dependence of endurance naturally depends on the age of a person, that is, it changes with age; there is a moment when stamina increases, and then goes down. There are methods and programs for the development of endurance. These are different workouts with their own characteristics. Naturally, a poorly trained person cannot withstand large loads of training, so the methods are used different, sometimes individual.

1. Endurance as a physical means

As mentioned above, endurance is the most important physical quality. It reflects the overall level of human performance.

Being a multifunctional property of the human body,endurance integrates a large number of processes occurring at different levels: from the cellular to the whole organism. As it turned out, the leading role in the appearance of endurance belongs to the factors of energy metabolism and the vegetative systems of its provision, the cardiovascular and respiratory, as well as the central nervous system.

Endurance manifests itself in two main forms: 1) in the duration of work at a given power level until the first signs of pronounced fatigue appear; 2) in the speed of performance in the event of fatigue. A distinction is also made between special endurance and general endurance.

Special endurance is the ability to endure long-term loads characteristic of a particular type of professional activity. Special endurance is a complex, multi-component motor quality. By changing the parameters of the exercises performed, it is possible to selectively select the load for the development and improvement of its individual components. Each profession or group of similar professions may have its own combinations of these components. Special endurance is divided into types: complexly coordinated, power, speed-power and glycolic anaerobic work; static endurance associated with a long stay in a forced position in conditions of low mobility or limited space; endurance to long-term performance of work of moderate and low power; endurance to long work of variable power; endurance to work in conditions of hypoxia (lack of oxygen); sensory endurance - the ability to quickly and accurately respond to external environmental influences without reducing the effectiveness of professional actions in conditionsphysical overload or fatigue of the sensory systems of the body. Sensory endurance depends on the stability and reliability of the functioning of analyzers: motor, vestibular, tactile, visual, auditory.

General endurance - a set of functional capabilities of the body that determine its ability to perform for a long time with high efficiency of moderate intensity work and constitute a non-specific basis for the manifestation of working capacity in various types of professional or sports activities. Simply put, if a person has increased his aerobic abilities (they are the basis of general endurance) in one type of activity (for example, running), then the improvements will affect another - in cycling, skiing, etc. General endurance is the basis of high physical performance, which is necessary for successful professional activity.

2. Endurance and age

Bioenergy factors are decisive in the manifestations of endurance, therefore, the dynamics of its age-related changes is best judged precisely by metabolic indicators. At the age of 18 to 25 years, that is, during the period of physiological maturation of the human body and the formation of its mental sphere, the aerobic and anaerobic capabilities of a person increase and reach the highest limit. Then these indicators gradually decrease, and by the age of 60 they are already almost half the maximum. However, there are certain age differences in the dynamics of anaerobic parameters. The indicators of maximum anaerobic power (MAM) and glycolytic capabilities (in terms of the maximum concentration of lactic acid in the blood) change most sharply with age. In men, MAM increases rapidly until the age of 20 and remains at a high level until almost 30 years, then decreases by 12-18% every 10 years. In women, there is a more rapid increase in this indicator at a young age, and the maximum is reached by the age of 18, then it begins to subside and by the age of 30 it falls by 25-30%, after which it begins to decrease by 7-8% every 10 years. Age dynamics of glycoletic possibilities is more pronounced. In men, the ability to accumulate lactic acid increases up to about 30 years and remains at a high level up to 40 years, after which it sharply decreases by about 10-12% every 10 years. In women, the maximum values ​​of the ability to accumulate lactic acid in the blood are observed until the age of 30 years, then they decrease by 11-15% every 10 years. after 25 years, this ability gradually decreases in them, and in men, the highest BMD values ​​are observed at 25 years of age, and then gradually decrease. Aerobic capacity changes more slowly. After 30 years, aerobic capacity begins to decline, but in women it is sharper than in men.

3. Methods for developing endurance

For the development of endurance, a variety of training methods are used, which can be divided into several groups: continuous and interval, as well as control (or competitive) training methods. ), their duration and intensity (speed of movement, power of work, magnitude of weights), the number of repetitions of the exercise, as well as the duration and nature of rest (or recovery intervals), you can change the physiological orientation of the work performed. uniform continuous the method consists in a single uniform performance of exercises of low and moderate power lasting from 15-30 minutes to 1-3 hours, i.e. in the speed range from normal walking to tempo cross-country running and other types of exercises similar in intensity. This method develops aerobic abilities. In such work, the amount of training load necessary to achieve the appropriate adaptive effect should be at least 30 minutes. Poorly trained people cannot immediately withstand such a load, so they must gradually increase the duration of training work without increasing its intensity. After a 3 minute run-in period, a steady-state level of oxygen consumption is established. By increasing the intensity of work (or the speed of movement), they intensify aerobic processes in the muscles. The higher the speed, the more anaerobic processes are activated and the reactions of vegetative systems to ensure such work are more pronounced, and the level of oxygen consumption rises to 80-95% of the maximum, but does not reach its “critical” values. This is a rather intense work for the body, requiring significant tension in the activity of the cardiovascular and respiratory systems, manifestations of strong-willed efforts. By changing the intensity (speed of movement), they affect different components of aerobic abilities. For example, slow running at the speed of the anaerobic threshold is used as a “basic” load for the development of aerobic capacity, recovery from large volumes of more intense loads, and maintaining the previously achieved level of general endurance. Such work is available to people of any age and level of preparedness, and is usually completed within 30-60 minutes. Longer loads for health purposes, especially for people over 50 years old, are not recommended for self-study, as this requires more thorough medical and pedagogical control. By increasing the intensity of the load (speed of movement), the contribution of aerobic energy sources to work is increased. However, the ability of the human body to perform continuous uniform and intense work is significantly limited (therefore, this method is used to develop aerobic capabilities). The duration of the work is more than 10 minutes.

Summary: Development of speed

Plan

1. Characteristics of speed and its forms

2. Methodology for the development of speed

Introduction

In accordance with modern concepts, speed is understood as a specific motor ability of a person for high speed movements performed in the absence of significant external resistance, complex coordination of muscle work and not requiring large energy costs. The physiological mechanism of the manifestation of speed, associated primarily with the speed characteristics of nervous processes, is presented as a multifunctional property of the central nervous system (CNS).

1. Characteristics of speed and its forms

Speed ​​as a motor quality is the ability of a person to perform a motor action in a minimum period of time for given conditions with a certain frequency and impulsivity. On the question of the nature of this quality among specialists there is no unity of views. Some people suggest that the physiological basis of speed is the lability of the neuromuscular apparatus. Others believe that the mobility of nervous processes plays an important role in the manifestation of speed. Numerous studies have shown that speed is a complex motor quality of a person.

There are several elementary forms of manifestation of speed:

1. The speed of simple and complex motor reactions.

2. The speed of a single movement.

3. The speed of a complex (multi-joint) movement associated with a change in body position or switching from one action to another in the absence of significant external resistance.

4. Movement frequency.

The identified forms of speed manifestation are relatively independent of each other and are weakly related to the level of general physical fitness.

The speed of a motor reaction, as a response to a suddenly appearing signal with a certain movement or action, is of great importance for hand-to-hand combat. Under the conditions of a duel, there may be one or more simultaneous or successive stimuli (actions of the opponent), therefore, simple and complex reactions are distinguished (reaction to a moving object or reaction of choice, respectively).

A simple reaction has two components:

1. Latent (retarded), due to delays accumulating at all levels of organization of action in the central nervous system. The latent time of a simple motor reaction cannot be trained, is not associated with sportsmanship and cannot be taken as a characteristic of a person's speed.

2. Motor, due to improvement, which basically reduces the reaction time.

2.Methodology for the development of speed

It is possible to increase the level of speed of movements due to muscle strength, first of all, by improving the ability to show very large muscle efforts. Only this ability and perfect neuromuscular coordination allow the athlete to perform powerful movements, to show explosive efforts.

Without this, achievements are impossible, for example, in athletics (hurdling, jumping, throwing, etc.). To perform movements that increase the strength of the corresponding muscle groups, mainly exercises should be used that are similar in structure to the technique of the chosen sport.

For example, for the development of speed in runners - running up an inclined track, lifting a load placed on the thigh, etc. exercises with low and medium weight, performed with high speed and amplitude, ballistic exercises (throws, jumping with weights). These exercises should be combined with those that provide the development of overall and maximum strength. When using exercises with weights, which are mainly aimed at developing strength, one should not forget about the speed of their implementation, otherwise the speed of movement may decrease.

The correct determination of the dosage of speed exercises is important for educating speed and increasing the speed of movements. Those that are performed with maximum intensity are a powerful remedy that causes rapid fatigue. The same applies to exercises aimed at increasing the speed of movement. Therefore, exercises performed at maximum speed should be used frequently, but in a relatively small amount. The duration of rest intervals is determined by the degree of excitability of the central nervous system and the restoration of autonomic functions associated with the elimination of oxygen debt. Training work for the development of speed should be completed as soon as the subjective sensations of the athlete or the indications of the stopwatch indicate a decrease in the set or maximum speed.

3. Exercises for the development of speed

1. Performing individual punches or kicks at maximum speed: a) into the air; b) on projectiles. You can use the following method to check:

hang a newspaper sheet and strike at it - if the speed in the final part of the blow is high enough, then the sheet is easily “pierced” by the striking part of the arm or leg.

The exercise is performed for 5-10 single repetitions in a series. With a decrease in the speed of strokes, the exercise should be stopped. The same exercise can be performed at first with weighting agents, but then - necessarily without weights and with the setting to achieve maximum speed and with control over the execution technique. Rest between sets 1-2 minutes.

2. Applying a series of strikes in the air or on special projectiles (pears, bags, pillows, makiwaras) with a maximum frequency. In total, 5-6 series of 2-5 strokes are performed for 10 seconds, which are repeated 3-4 times after 1-2 minutes of rest, during which it is necessary to try to completely relax the muscles that perform the main load in the exercises.

3. Sequential application of a series of 10 punches or kicks, followed by a 20-second rest. In total, the exercise is performed in different variations for 3 minutes.

4. Performing a series of hand strikes on a tennis ball attached to a holder on the head with a long elastic band.

5. Alternately performing with a maximum frequency for 10 seconds, first punching, and then running in place, followed by a rest for 20 seconds. In total, the exercise is performed for 3 minutes.

6. Performing the maximum number of punches in a jump up in place.

7. Performing fixed series of strikes in jumps up in place with the concentration of effort in one of them. You need to start with two strokes, then gradually increase their number.

8. "Shadowboxing", during which single strikes or series of 3-4 strikes are performed at maximum speed, combined with movements, deceptive feints and various defenses, presenting a specific opponent in front of him:

technical or "silovik", high or low, etc. Perform for 2-3 rounds lasting 2-3 minutes each. Rest between rounds 2-4 minutes.

9. Running from the start from various positions, including from a sitting position, lying face down or up, in an emphasis lying, lying with your head in the opposite direction. Perform: 3-4 series after 2-3 minutes of rest. This exercise can also be performed on a signal (the knock of an object thrown up).

10. Fast running in the park or in the forest with slopes, blocks and avoidance of oncoming branches of bushes and trees. Alternate series: fast run up to 10 seconds, followed by walking 1-2 minutes. In total, perform 3-4 times. Pay attention to security measures.

11. Rhythmic movements of two palms of hands folded together with maximum frequency. Movements can be performed right-left, up-down or circular, in several series of 5-10 seconds.

12. Jerks and accelerations from various starting positions (sitting, lying, kneeling, etc.) according to a visual signal.

13. Jumping rope (maximum rotational speed).

14. Jerks with a sharp change of direction and instantaneous stops.

15. Imitation exercises with accentuated fast execution of a particular movement.

16. Fast movements typical for volleyball, basketball, etc., followed by imitation or execution of a technique.

DEVELOPMENT OF SPEED ON

PHYSICAL LESSONS

CULTURES

.

CONTENT

PAGE

INTRODUCTION:

_____3

CHAPTER #1:

definition of speed____4

CHAPTER №2:

development of speed qualities STUDENTS __________________________ 19

CONCLUSION. _____________________________________________22

BIBLIOGRAPHY _______________________________________________23

INTRODUCTION:

the relevance of the development of speed in school return

School age is the time when physical qualities are actively formed, the foundation of various motor skills is laid, the functional capabilities of the body are improved. Regular athletics, sports games, gymnastics, ski training allow you to purposefully influence the natural changes in these indicators and effectively contribute to their growth.

The motor abilities of children, adolescents and young men are determined by morphofunctional and psychological characteristics specific for each age. In the process of continuous development of the body, the functions of various organs and systems are improved unevenly. In certain periods, the intensive development of some vital organs and systems is accompanied by a clear lag in the development of other organs and functions. If possible, regular and varied physical exercises help to neutralize the negative phenomena of heterochrony in the development of the body as a whole. Various physical exercises, due to their naturalness and accessibility, should be organically included in the process of age formation of students.

CHAPTER #1:

definition of speed

Speed ​​as a motor quality is a person's ability to perform a motor action in a minimum period of time for given conditions with a certain frequency and impulsivity. On the question of the nature of this quality among specialists there is no unity of views. Some people suggest that the physiological basis of speed is the lability of the neuromuscular apparatus. Others believe that the mobility of nervous processes plays an important role in the manifestation of speed. Numerous studies have shown that speed is a complex motor quality of a person.

The main forms of manifestation of human speed are the time of a motor reaction, the time of the fastest execution of a single movement, the time of performing a movement with a maximum frequency, the time of performing a holistic motor act. There is also another form of manifestation of speed (“speed qualities”) - a quick start of movement (what is called “sharpness” in sports practice). In practice, the speed of integral motor acts (running, swimming, etc.) is of the greatest importance, and not the elementary forms of manifestation of speed, although the speed of integral movement only indirectly characterizes the speed of a person.

Speed ​​is a quality that manifests itself in a very diverse and specific way in various physical actions of a person. Let's take this example. A person is driving a car, and an obstacle suddenly appears in front of him, requiring an immediate stop. In this situation, the speed of the driver manifests itself in two forms. The first is the speed of the motor reaction, expressed by the time elapsed from the moment the person saw the obstacle to the start of foot movement to the brake pedal. The second is the speed of movement, that is, the speed with which the right foot will move from the accelerator pedal to the brake pedal and press it. There is no close relationship between these forms: a person can have a very fast reaction and at the same time a relatively slow speed of movement. And vice versa.

The ability to quickly perform acyclic and cyclic movements, explosive accelerations in them is one of the most important qualities of an athlete, such as, for example, an athlete.

The speed of movement is primarily determined by the corresponding nervous activity, which causes tension and relaxation of the muscles, directing and coordinating movements. It largely depends on the perfection of sports technique, strength and elasticity of muscles, mobility in the joints, and in long-term work on the endurance of the athlete.

There are statements that speed is an innate quality, that it is impossible, for example, to become a sprinter if there are no corresponding natural data. However, practice confirms that in the process of systematic long-term training, an athlete can develop the quality of speed to a very large extent.

Speed ​​has different manifestations. Speed ​​is distinguished as the ability for quick motor reactions to a visual, sound or tactile stimulus. For example, the speed of the fencer's reaction in response to the opponent's action, the speed of movement from the start of the runner over short distances. Speed ​​is also expressed in the ability to change movements in direction and character, to stop movements. This is the side of the quality of speed, which is most evident in sports games, downhill skiing, slalom.

One of the characteristics of speed is the frequency of movements, which plays a large role in such actions as, for example, sprinting, working on the key of a radio transmitter, playing a trill on a musical instrument, etc. Speed ​​is manifested in the ability to frequency of repeated movements; for example, the movements of a basketball player dribbling the ball, the movements of a sprinter. The smaller the mass of the moving part of the body, the greater the frequency it can develop. The highest frequency of movements - fingers and hands as a whole. The movements of the torso are the slowest compared to the movements in the wrist, elbow and shoulder joints. The speed of the frequency of movements develops very slightly.

To develop the frequency of movements, you can use running in place with a maximum, of course, frequency, but with a minimum lifting of the feet from the floor.This exercise can also be usedappropriate test, counting the number of steps in 10 seconds. (It is more convenient to count the touches of the floor with one foot).

In order to exceed the maximum speed and frequency of movements, you can use a sound rhythm or appropriate music. Under musical accompaniment with a distinct accelerating rhythm, designed for 15-30 seconds. movement, it is much easier to show the utmost speed and try to exceed it. So, in the experiment, running in place to an accelerated dance rhythm allowed athletes to increase the frequency of movements by 5-8%.

Speed ​​is also manifested in the ability to overcome a certain distance in the shortest period of time, as well as in impulsiveness, sharpness of single or repeated movements. There is a connection between the indicated forms of manifestation of speed, but there is no direct relationship.

The level of speed development ultimately determines success in the vast majority of sports. Even a marathon runner should probably run his distance faster while maintaining a high “cruising” speed*. And the success of a weightlifter depends on the speed with which he will be able to perform the necessary movement.

Speed ​​is determined by:

a) by measuring the speed of movement in response to a certain signal with reactiometers of various designs;

b) the number of movements for a set time with an unloaded limb or body within a certain amplitude;

c) according to the time of overcoming the established short distance

* "Cruising" speed refers to the average speed of the course.

distances (for example, running 20, 30 m);

d) according to the speed of performing a single movement in a complex action, for example, repulsion in jumps, movement of the shoulder girdle and arm in throwing, kicking in boxing, the initial movement of a runner for short distances, movements of a gymnast, etc.

All manifestations of speed are effectively developed when playing basketball. You can also recommend a handball, table tennis, outdoor games with a rapidly changing game situation and fast movement.

The development of the speed of movements, the increase in the speed of performing integral motor acts are closely related to the increase in the functional capabilities of the athlete's body, which determine the speed characteristics in various forms of motor activity. There are two directions in the methodology of educating speed: holistic education of speed in a certain movement and analytical improvement of individual factors that determine the maximum speed of movement.

To develop the ability to perform movements more quickly, to increase the achieved level of speed, different ways can be recommended. The first of these is the repeated execution of a movement or action with a conscious and very strong desire to do it with record speed. Such a path requires an extreme concentration of the athlete's mental capabilities and a huge volitional outburst. The use of acceleration helps to effectively perform such exercises. For example, in running with acceleration (usually 60-80 m), the athlete gradually increases the speed and brings it to the maximum. In accelerations, the runner tries to pass the established limit from acceleration and, at least for a short distance, achieve even greater speed. New, faster, movements that he will be able to make will cause the corresponding restructuring in the body. Such accelerations will be effective only if they are repeated many times. However, such classes can be carried out no more than 1-2 times a week due to the danger of overtraining.

The other way is similar to the first, only the desire to perform the action more quickly has a specific, objective goal (for example, a long jump over a rail placed close to the mark of a record result).

The third way is also effective, when in order to develop the ability to show strong-willed efforts aimed at "instantaneous" movement, speed exercises are used from time to time in difficult conditions and immediately under normal conditions.

The development of such a quality as speed depends on the lability of the neuromuscular apparatus, muscle elasticity, mobility in the joints, the coordination of the activity of antagonist muscles with the most frequent alternation of excitation and inhibition processes, and the degree of mastery of technical techniques.

Speed ​​develops most successfully at the age of 10-12. Since the speed of movements depends on the strength of the muscles, therefore, these qualities are developed in parallel. As you know, the less external resistance to movements, the faster they are. It is impossible to reduce the weight of the projectile, established by the rules of the competition. It is also impossible to reduce body weight without harm to health. But you can increase the strength. Increased strength will allow the athlete to overcome external resistance more easily, and therefore perform movements faster.

It is possible to increase the level of speed of movements due to muscle strength, first of all, by improving the ability to show very large muscle efforts. Only this ability and perfect neuromuscular coordination allow the athlete to perform powerful movements, to show explosive efforts. Without this, achievements are impossible, for example, in athletics (hurdling, jumping, throwing, etc.). To perform movements that increase the strength of the corresponding muscle groups, mainly exercises should be used that are similar in structure to the technique of the chosen sport. For example, for the development of speed in runners - running up an inclined track, lifting a load placed on the thigh, etc. exercises with low and medium weight, performed with high speed and amplitude, ballistic exercises (throws, jumping with weights). These exercises should be combined with those that provide the development of overall and maximum strength. When using exercises with weights, which are mainly aimed at developing strength, one should not forget about the speed of their implementation, otherwise the speed of movement may decrease.

Of great importance is also the mobility in the joints and the ability of the antagonist muscles to stretch. If you productively use the elastic properties of muscles, then the speed of movements increases. A pre-optimally stretched muscle contracts faster and with greater force. Therefore, it is necessary to pay special attention to improving muscle elasticity. To do this, you should perform special exercises to stretch relaxed and tense muscles. The frequency of acyclic and cyclic movements is largely determined by technique. This applies not only to the kinematic structure of movements, but also to the dynamic one.

When mastering the technique of fast movements, you need to learn how to relax the antagonist muscles that are not currently involved in active work, learn how to run, jump with the maximum return of all your strength, but at the same time freely, without undue stress. In achieving this, the strengthening of motor skills plays a particularly important role, for which it is necessary to repeat the exercises many times for a long time. But repetitions should be performed with an intensity of 0.8 - 0.9 of the maximum, so as not to cause excessive muscle tension.

The correct determination of the dosage of speed exercises is important for educating speed and increasing the speed of movements. Those that are performed with maximum intensity are a powerful remedy that causes rapid fatigue. The same applies to exercises aimed at increasing the speed of movement. Therefore, exercises performed at maximum speed should be used frequently, but in a relatively small amount. The duration of rest intervals is determined by the degree of excitability of the central nervous system and the restoration of autonomic functions associated with the elimination of oxygen debt. Training work for the development of speed should be completed as soon as the subjective sensations of the athlete or the indications of the stopwatch indicate a decrease in the set or maximum speed.

Rest between repetitions of training exercises should ensure the readiness to repeat the same work without reducing speed. With long rest intervals, the speed of movement decreases. Apparently, this is due to a change in the state of the central nervous system, a decrease in the excitability of the nerve cells of the cerebral cortex, as well as a decrease in body temperature, which rises duringwarm-up and previous work.

The duration of rest depends on the type of exercise, the condition of the athlete, his preparedness, training conditions. Usually, the rest interval is determined subjectively by the moment of readiness for the exercise.

Exercises that require significant speed at an intensity that does not reach the limit should be performed more often. The load in any lesson should be such that the athlete is completely rested by the next lesson.

Thus, to improve this physical quality, it is necessary to select exercises:

Developing the speed of response;

Contributing to the faster execution of movements;

Facilitating the mastery of the most rational technique of movement. Perform them at the fastest possible pace. For this, they are used

repeated accelerations with a gradual increase in speed and an increase in the amplitude of movement to the maximum. Very useful exercises in light conditions, for example, running downhill, running after the leader, etc.

There are five main methods for developing speed:

1. The repeated method, which has already been mentioned above. Its essence boils down to performing exercises with near limit or maximum speed. Tasks should be performed in response to a signal (mainly visual)andon the speed of individual movements. The duration of the task is such that maximum speed is maintained (usually 5-10 seconds). The rest interval between exercises should provide the greatest readiness for work (30 seconds - 5 minutes, depending on the nature of the exercises and the condition of the athlete).

2. Conjugated method. For example, performing a shock movement during an attacking blow with weights on the hands,movement with weights, etc.

3. Circuit training method. Select exercises that involve the main muscle groups and joints.

4. Game method. Performing exercises for speed in outdoor games and special relay races.

5. Competitive method. Performing exercises with extreme speed in a competitive environment.

The main task in the development of speed is that the athlete does not prematurely specialize in any one exercise of a high-speed nature, so as not to include a large amount of the same type of repetition of this exercise. Therefore, it is so important that athletes use speed exercises as often as possible in the form of a competition or game. The training program should include a significant amount of such high-speed exercises as sprinting from the start and from the move, running with acceleration, long and high jumps with extremely fast repulsion, throwing lightweight projectiles, outdoor and sports games, extremely quickly performed acrobatic exercises and various special preparatory exercises. .

A particularly important role in training aimed at developing the speed of single movements is played by urgent information about the results achieved. Comparison of objective indicators of speed, frequency of movements, execution time allows athletes to improve these parameters and draw the right conclusions about the effectiveness of training.

To train the speed of reaction that we need in a wide variety of life situations, many exercises can be offered. For example, you stretch your arm forward with your palm straightened in a vertical plane, and the other person holds a 30-40 cm ruler by the upper end so that its lower end is flush with the edge of your palm (at a distance of 1-2 cm from it). Then, unexpectedly for you, he releases the ruler, and you must grab it as quickly as possible (the forearm must remain motionless). At the same time, the distance that the ruler managed to fly will characterize your reaction speed.

We have considered an example with the so-called simple reaction. In life, however, we have to show the speed of a complex reaction, when we do not know in advance how we will have to react to this or that unexpected change in the situation. Accordingly, such speed is trained by exercises in which, depending on the signal, a person has to choose a response action from at least two options. The model of such a situation is a well-known game: one person puts his palms open up, and the partner covers them with his own. The task of the first is to quickly hit with any of his hands on the back of any opponent's palm. That one has a more difficult task - to catch which of the four possible options the partner began to fulfill, and depending on this, have time to withdraw one or the other hand. This game perfectly trains the speed of reaction and the speed of hand movements to the extent that it manifests itself in game actions.

The last circumstance is very important to keep in mind. As we have already said, the speed of certain movements is developed with the help of movements similar in structure. And since human motor activity is extremely diverse and situations that may require speed from us are practically unpredictable, it is not advisable to train the speed of individual movements with the help of simple exercises - too many of them will be needed for this. Perhaps, it makes sense to train the speed of the extensors of the legs and arms separately, because the most important thing for a person is that they possess this quality. Normal jumping on toes is suitable here, as well as jumping up from a squat and half-squat position. These exercises can be performed both in the morning exercises and in a separate workout, but only for “fresh” strength, that is, at the beginning of the lesson. You should not perform exercises that promote the development of speed, in a state of fatigue, as this sharply disrupts the coordination of movements and the ability to quickly perform them is lost. Therefore, I recommend including them in the first half of each training session, and in small volumes. The number of repetitions in one training session is small. For the muscles of the hands, all kinds of throwing to the range of a tennis ball, pebbles are performed, preferably with one and the other hand. At home, you can use this technique: do the first few push-ups while lying down at maximum speed. If more or less fast push-ups are not obtained, it is better to perform them from a “lightweight” starting position - with increased support with your hands.

The implementation of most techniques in many sports is unthinkable without the development of such a quality as speed. For its development, exercises are recommended in which it is necessary to perform a conditioned movement to a specific signal. The visual signal is more commonly used. At the same time, the conditions for performing movements are gradually becoming more difficult. For example, in order to develop the speed of response to a starter signal in sprinting for short distances, you should first perform movements only with your hands located on an increased support, then gradually reduce the support, exercise in quick response with leg movements from a more straightened position, gradually increasing the angle of bending of the legs, and thus way to come to the usual position at the start.

The trainees' attention should be focused on the movements to be performed, and not on the expected signal. To improve the speed of response, it is advisable to preliminarily slightly strain the muscles of those parts of the body with which the movement is to be made. It is useful to change the pause between the expected signal and its delivery, as well as change the strength of the signal.

The speed of reaction to a moving object (in sports such as martial arts, sports games) should first be developed in simplified conditions, and then gradually complicate the situation. One of the means to develop responsiveness in sports games may be to play with small balls instead of regular size balls.

Special exercises for the development of speed consist of various possible fast movements. It is important to know that acquired speed in movements that are dissimilar in motor structure is not transferred to another exercise. In movements that are coordinatively similar, the situation is different. So, for example, the speed acquired in sprinting is transferred to repulsion movements in jumps and to straightening the legs in throws. That is why the most effective are special exercises for developing the quality of speed, as close as possible to the elements of the chosen sport. It is necessary to perform exercises in a holistic way repeatedly, with such speed or speed of movement that is close to the established limit at a given time, and even faster in light conditions, and also as quickly as possible in difficult conditions.

To develop the speed of movements, physical exercises are also used in which this quality is manifested to the greatest extent, for example, sprinting, a number of outdoor and sports games, throwing lightweight projectiles, individual details of sports exercises performed at a high pace or impulsively, abruptly.

Here are some examples of exercises for developing speed:

> Jerks and accelerations from various initial positions (sitting, lying, kneeling, etc.) according to a visual signal.

>Jumping rope (maximum rotational speed).

> Jerks with a sharp change of direction and instantaneous stops.

Jerks for short segments with a sharp change in direction of movement and sudden stops contribute to the development of speed of movement.

>Imitation exercises with accentuated-quick execution of a particular movement.

>Fast movements characteristic of volleyball, basketball, etc., followed by imitation or execution

technical reception.

Various combinations of simulation exercises performed in different sequences contribute to the development of such a type of speed as the speed of switching from one action to another.

When performing simulation exercises in combination with exercises aimed at developing the speed of movement, one should take into account the specifics of a particular sport. Simulated techniques should take into account the patterns of movement on the field (platform, ring, etc.). For example, in volleyball, after moving to the net, an attacking blow should follow, etc.

For the development of all forms of speed, it is necessary to be guided by the following provisions:

1. If the main task of the lesson is the development of speed, then it should be solved immediately after the warm-up.

2. Simultaneously with the development of speed, it is necessary to practice improving the technique of the chosen sport.

3. Develop the ability to voluntary (conscious) muscle relaxation.

4. The development of speed should begin with performing exercises with a uniform method, with an average intensity: as soon as the ability to control movements develops, apply the method of variable and repeated-variable exercises; the highest speed (intensity) of movements at this stage is 80-85% of the maximum possibilities.

5. In the process of exercises in cyclic sports, the load on the body should be regulated according to the indicators of respiratory rate and pulse, as well as being guided by the ability of the practitioner to maintain the speed of the first attempts and maintain the correct coordination of movements; rest breaks between individual repetitions should be of such duration that the respiratory rate approaches the norm and at the same time the excitation from the previous exercise does not pass. The duration of the rest break from one repetition to another during one session should gradually increase.

Over a number of years of training, especially for young athletes, the level of speed of movement should increase. However, there are numerous cases of stabilization of this quality at the achieved level, which, presumably, is due to the fact that in the process of training new, higher requirements are not presented to the athlete's body, to his physical and volitional qualities. In addition, due to the many repetitions of the same action with maximum speed, automation of movements is created, based on the formation and consolidation of a certain system of nervous processes. This stabilizes the speed of repulsion, jerk, frequency of movements of the athlete, preventing the growth of speed even when the level of development of physical and volitional qualities increases. This creates a "speed barrier" that stops progress in athletic performance. To avoid this, specialization of adolescents and young men in sports in which speed is predominantly manifested (in particular, in sprinting) should begin after a sufficiently high level of general physical fitness has been achieved by practicing such sports in which movements are performed in varying conditions (for example, basketball, rugby).

To overcome the speed barrier, it is necessary to apply such means, methods and conditions that would help the athlete not only increase the maximum speed, but also fix it at a new level in multiple repetitions. In principle, all exercises and methods used to develop speed and frequency of movements with the manifestation of maximum effort can be applied to overcome the speed barrier. However, this should be preceded by special physical training aimed at strengthening the muscles, joint mobility, and increasing endurance.

It is known that the potential capabilities of the neuromuscular system in the speed of movements are much higher than is commonly believed. Evidence of this is the performance in light conditions of movements with great speed in conditions conducive to an increase in tempo and impulsivity (for example, running along an inclined track, swimming after the leader, throwing lightweight projectiles, reducing the size of the playground in sports games, etc.). But when it comes to maximum speed of movements under normal conditions, it is extremely difficult for an athlete to move to a new, higher level. For this, new, stronger stimuli are needed, which would also cause a more energetic manifestation of the corresponding physical and mental capabilities. In order to “develop” the speed barrier, it is also helpful to take a long break from training in your chosen sport, using this time for other physical exercises.

Naturally, coaches and athletes are interested in the problem of achieving a stable level of overspeed. If after several successful attempts to overcome the speed barrier in light conditions, the athlete can do the same under normal conditions, then the achievement of stability depends only on the number of repetitions of ultra-fast movements. Repeated repetition will eventually lead to the formation of the desired motor skill, which is stable even under normal conditions.

CHAPTER №2:

development of speed qualities STUDENTS

SPEED DEVELOPMENT

AT THE LESSONS OF SPORTS GAMES

For the development of speed in sports games, high jumps, long jumps, through a gymnastic bench, other obstacles, weight jumps are used.

In gaming activity, speed is manifested in the reaction to a moving object, to a change in the position of a partner, in movements and performances of a game technique.

The main means of developing speed is speed exercises. They are carried out quickly, on an unexpected signal. Exercises should be varied, should cover different muscle groups.

The quality of speed can be lost over time if you do not work on its development.

The best results in the development of speed of movement in children are achieved at the age of 7 to 15 years. Exercises for the development of speed should not be given against the background of fatigue.

Exercises for the development of speed are given systematically at the beginning of each training session.

SPEED DEVELOPMENT

AT THE LESSONS OF GYMNASTICS

The age development of speed qualities basically ends by the age of 14. In subsequent years, the indicators of speed change little. For the development of speed, various exercises are used with maximum speed. The duration of execution is determined by the time during which a high pace of movements can be maintained. Decreasing the pace serves as a signal to stop exercising. Rest intervals should be such that the next lesson begins in the phase of increased performance. To develop the speed of a motor reaction, exercises for surprise are used, in which students must quickly perform motor actions in response to a signal. To develop jumping ability, various jumping exercises and exercises aimed at strengthening the muscles of the legs and torso are used.

Approximate exercises for the development of speed qualities: jumping over a short and long rope, from different sp. movements with bent and straight arms at the fastest pace for 5 seconds, jumps with various movements of the arms and legs in the flight phase.

From various i.p. on a predetermined signal, the quick execution of simple movements and actions

Tempo jumps on one and two legs over an obstacle

Jumping on a hill from a place and from a run.

Repeated repetition at the pace of jumps to the elevation and dismounts.

SPEED DEVELOPMENT

AT THE LESSONS OF LIGHT AND ATHLETICS.

Taking into account the age characteristics of students in athletics should underlie the formation of their physical qualities. Leading for running short distances physical. quality - speed - best of all lends itself to improvement at primary school age. It has been established, for example, that 10 year olds schoolchildren, the frequency of running steps is the same as in adults. At primary school age, outdoor games, jumping, throwing, and acrobatic exercises can serve as a means of educating speed.

At 12 - 13 years oldage, speed is developed by sports, games with simplified rules. It is important to include in the training program the repeated performance of various jumps and jumping exercises.

At the age of 14-15 years to improve the speed of movements must be combined with the development of mobility in the joints, dexterity, general endurance, to develop muscle strength and speed for strength qualities. At this stage, exercises with a barbell weighing no more than 40 kg can be included in the exercises.

At 16-17 years oldrunners must continue to improve general and special physical. preparedness, paying special attention to the development of speed and speed-strength qualities.

Speed ​​is essential in all athletics. This quality is closely related to the technique of performing exercises, muscle strength, flexibility, and good coordination of movements. It is due to the improvement of these qualities that speed develops.

To develop speed, exercises with a high frequency of movements are used: running for short stretches, running downhill, sports, games, throwing projectiles in light conditions.

Exercises of a speed-strength nature are performed in larger quantities and with greater intensity.

SPEED DEVELOPMENT

AT LESSONS OF SKI PREPARATION.

The development of skiing speed begins with the 2nd grade. The length of segments with increased speed increases from 40-50 meters to 80-100 meters in the 4th grade. With the development of speed, repeated passage of segments with maximum speed is used. Oturok to the lesson, the number of repetitions is growing.

In grade 5-6the amount of exercise is gradually increased. Conducting relay races in the classroom is introduced. Small ascents and descents may be included in the relay race. Particular attention must be paid to security measures.

In the 6th grade, for the first time, the passage of a distance of up to 4 km is included; in sections up to 300 meters, students pass at maximum speed.

In grades 7-8increases the burden on the development of physical. qualities. With the development of speed, a repeated passage of 100-150m is used. with maximum speed.

In 9-11 gradeLessons in character are approaching sports, training. Therefore, it is especially important to differentiate the load depending on the readiness of students.

It is advisable to plan the load by dividing students into groups.

During training, special attention is paid to improving the technique of skiing, the development of speed, speed and general endurance, strength.

CONCLUSION

After analyzing all of the above, we can draw several very important conclusions.

1. The development of speed in the lessons of physical culture should be one of the main tasks of the teacher in the process of the entire period of the student's education.

2. Speed, as a physical quality, is vital and must be developed, maintained and preserved throughout a person's life.

3. To develop speed, use the whole variety of forms, methods and means of physical culture.

4. Pay attention to the development of speed qualities during the passage of all sections of the physical culture program, as well as during other events (competitions of various levels, sports sections, health days).

5. A quick student who constantly works on the development of this quality, applying it in a variety of life situations, is the result of a successful and fruitful work of a teacher and a student!

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