12.1. General principles of special physical training in wrestling Methods for developing special physical qualities do not differ from methods for developing general physical qualities. Therefore, in the future, the material covering the development of special physical qualities will be

5.6.4. The strategy of a highly qualified taekwondo fighter in the process of competitive training

7.3.5. Competitions as the final means of training a taekwondoist Due to the significant discrepancies between the principles of physical culture and the system of sports training and its implementation in competitive conditions,

Part four. Methodology of multi-year functional training in

Chapter 9 The matrix of functional qualities of a taekwondo and the phased tasks of their formation In the previous chapters, there was a conversation about the technique and tactics of taekwondo. However, technical and tactical skills

Chapter 13

Chapter 14. The mode and hygiene of a taekwondoist as a means of achieving a high sports form 14.1. Taekwondo regime Hygiene provision is an integral part of the training of taekwondo players. It includes a rational regimen, high-quality nutrition, rules

Part FIVE Methodology of long-term functional training in judo

12.2. General principles of sports training Training of a wrestler is a specialized process of comprehensive physical education aimed at achieving high sports results. The concept of "training" is very often identified with the concept of "preparation",

13.1. General principles of special physical training in wrestling Methods for developing special physical qualities do not differ from methods for developing general physical qualities. Therefore, in the future, the material relating to the development of special physical qualities will be

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METHODADEVELOPMENTENDURANCETAEKWONDISTS10-12 YEARS

Zavornitsyn Dmitry Sergeevich

Chelyabinsk 2014

INTRODUCTION

CHAPTER 1. THEORETICAL SUBSTANTIATION OF THE RESEARCH PROBLEM

1.1 Analysis of the problem of endurance development in the theory and practice of sports

1.2 Endurance (definition, types, means and methods)

CHAPTER 2

2.1 Modern approaches to the development of taekwondo endurance

2.2 Taekwondo stamina development methodology

Chapter 3

3.1 Organization and research methods

3.2 Findings of the study

CONCLUSION

LIST OF SOURCES USED

APPS

INTRODUCTION

Relevanceresearch. Physical education and sports are the most important means of strengthening health, achieving physical perfection, forming moral and volitional qualities, aesthetic education the rising generation. Sport unites children's and youth teams, fosters the spirit of camaraderie and collectivism. Sports activities with children, adolescents, boys and girls have become an integral part of their comprehensive and harmonious development, one of the important conditions for spiritual and physical improvement.

Youth sports in Russian Federation is becoming an increasingly important social factor in ensuring good health, comprehensive physical fitness, educating the younger generation, and effective training of sports reserves.

In the process of social development, a number of scientific disciplines have arisen, designed to deeply and comprehensively reflect the essence of the phenomena of physical education, reveal its patterns, expand and deepen knowledge about effective means, methods and forms of organizing the impact on physical development and physical fitness of a person. In the last 20 years, a new section of the theory of sports has finally been formed - the theory and methodology of youth sports - a body of knowledge about the main content, forms of construction and conditions for sports training of children, adolescents, boys and girls, about the most significant and common patterns of this pedagogical process for various sports . In parentheses is a reference to the source, the detailed name of which is indicated in the bibliography. The first digit in brackets means the serial number of the source, and the second digit after the decimal point indicates the place in the source (page).

The principle of comprehensiveness acquires special significance in training with young athletes. Due to the fact that at the age of 10-12 years the body is in the stage of formation, the impact exercise, both positively and negatively, can be especially noticeable. Therefore, for the correct planning and implementation of the educational and training process, it is so important to take into account the age-related features of the formation of the body of children. The most important role in the process of comprehensive training of athletes is played by physical training, the development of physical qualities necessary in sports activities.

The choice of this topic is due to several points:

The increased interest in Taekwondo as a sport;

The existing problem of improving physical development and physical fitness among Taekwondo practitioners;

The existing problem of age-related development and improvement of physical qualities in young athletes.

This, in our opinion, is its relevance and practical significance in implementation. It is important to identify the levels of development of basic physical qualities in young athletes, to substantiate effective means and methods of educating these qualities.

TargetresearchI- to determine the methodology for developing the endurance of young taekwondo athletes.

An objectresearch- educational and training process of training taekwondo players.

Itemresearch- a technique for developing endurance in taekwondo athletes aged 10-12.

Subjectresearch- Schoolchildren in the amount of 60 people from among the students of grades 3-4-5 of the secondary school No. 71 in Chelyabinsk.

Hypothesisresearch.

The methodology for developing endurance of young taekwondo athletes will be effective if:

Take into account the age-sex characteristics of the physical development of young athletes;

Take into account the individual characteristics of physical fitness:

Consider sensitive periods endurance development.

Tasksresearch.

In preparation for the study and writing the thesis, the following tasks were set:

1. Based on the analysis of literary sources, to identify the features of physical development and physical fitness of children 10-12 years old.

2. To develop and substantiate in a pedagogical experiment a methodology for developing the endurance of taekwondo athletes aged 10-12.

3. Determine the effectiveness of the endurance development methodology.

Methodsresearch.

To solve the tasks set, the following research methods were used:

Theoretical analysis and generalization of literature;

Psychological and pedagogical observations;

Pedagogical control research (testing);

Method of comparative analysis.

Methodological- theoreticalthe basisresearch.

The problem of physical development and physical fitness of young athletes, many authors devoted their research and their works. In this thesis work, we relied on the work of Nabatnikov M.Ya. "Special endurance athletes"; Barshaya V.M., Zatsiorsky V.M. "Physical qualities of an athlete: the basics of the theory and methods of education"; Zimkina N.V. "Human Physiology"; Kurysya V.N., "Fundamentals of strength training for young men."

CHAPTER1 . THEORETICALRATIONALEPROBLEMSRESEARCH

1.1 AnalysisProblemsdevelopmentenduranceVtheoriesAndpracticessports

Numerous works of domestic and foreign specialists are of great importance for understanding the essence of endurance as a quality of motor activity. They contribute to the understanding of one of the most important mechanisms that determine the essence of endurance.

The pedagogical and biomedical foundations of the theory and methodology of youth sports are laid down in the scientific works of P.F. Lesgaft, V.V. Gorinevsky, their associates and followers. A significant contribution to the development of the theory and methodology of youth sports was made by the scientific works of A.D. Novikov, V.M. Zatsiorsky, R.E. Motylyanskaya, L.P. Matveev, A.A. Markosyan, V.S. Farfel, V.P. Filina, N.A. Fomina, M.Ya. Nabatnikova, N.Zh. Bulgakova, V.K. Balsevich, Yu.G. Travina, Yu.D. Zheleznyak, V.M. Guzhalovsky, F.P. Suslova, V.G. Nikitushkin and other specialists. Their works demonstrated the great role of sports in the physical education of the younger generation, scientifically substantiated the fundamental provisions of children's and youth sports, characterized effective means, methods and organizational forms of sports training for children, adolescents, boys and girls.

Let us consider in more detail the main theses of the above scientific works.

The speed-strength qualities of children are manifested in running, jumping, throwing, skiing, skating, swimming, etc. The education of these qualities is aimed at increasing the level of physical fitness of children, their comprehensive harmonious development. At primary school age, movements of a speed-strength nature make up the main part of the motor regimen of children and play big role in the development of their locomotor acts

In the study of physical qualities, the efforts of specialists in the vast majority of cases were directed to the study of each physical quality in the so-called "pure form". This was dictated by the need to know the features of the development of each physical quality separately. At present, attention should be paid to the study of physical qualities in their relationship at all age stages of development, taking into account the influence of environmental factors.

A number of authors emphasize the importance of complex education of physical qualities (A.V. Korobov, V.P. Filin, A.M. Shlemin, etc.). These works indicate that the use of a set of exercises that require the manifestation of speed, strength and endurance develops each of these physical qualities more effectively than the use of exercises aimed at developing one of them.

Other researchers give preference in training with young athletes to education not for speed, but for speed-strength and strength qualities (B.V. Valik, V.P. Filin, V.S. Topchiyan, etc.). Studying the methodology for the development of speed-strength qualities in adolescents, O.V. Fedorov (1962,1968) came to the conclusion that at the initial stage of training, the level of development of muscle strength in terms of back strength is more dependent on the use of speed-strength exercises in the appropriate volume, the optimal ratio of means of speed-strength and speed training is: 70 and 30%.

Motor qualities are by no means unambiguously related. This is especially evident in those cases when we purposefully develop some quality, but at the same time we observe how others change. It turns out that:

The development of maximum dynamic strength has practically no effect on the state of speed strength, static strength, and speed of movement of unweighted parts of the body;

The growth of static strength indicators only affects the increase in maximum dynamic strength, but not the speed strength and speed of movement;

An increase in speed strength is accompanied by a significant increase in the indicators of the speed of movements of both weighted and free parts of the body, as well as the maximum dynamic strength;

An increase in absolute figures of any of the listed qualities is not in itself associated with an improvement in endurance, that is, an increase in maximum dynamic strength is not necessarily accompanied by an increase in dynamic strength endurance, and speed strength - speed-strength endurance. Even a significant increase in maximum static strength does not lead to an increase in static endurance.

Of great importance is the problem of identifying the optimal relationship of the process of development of physical qualities. The close attention of researchers is attracted by the question of the relationship of the main physical qualities at different age stages of the formation of athletes. A number of specialists emphasize the need for a comprehensive education of physical qualities.

These complex, sometimes contradictory patterns of the relationship of motor qualities coexist with the patterns of their relationship with motor skills, because the specialized technique of sports movements is embodied in motor skills.

In addition, it should be noted that T Technical progress removed a significant proportion of physical stress on the body, which gave rise to the problem of the century, detrimental to man as a biological being - physical inactivity. A person accustomed to minor loads will not be able to endure unexpected functional loads on the cardiovascular, neurohumoral systems of the body, including brain overloads, which will turn out to be distressing for him and therefore fatal.

Given this factor, a cultured person should, in addition to the main production activity (especially if it is inactive), engage in physical culture as a means of stimulating all functional structures to rebuild to adapt to the highest possible loads.

In this aspect, physical culture and sports, copying natural realities, are the most effective means in the fight against physical inactivity, performing the following functions:

Development of the human body and preparing it for work;

Facilities healthy lifestyle life;

Strengthening adaptive functions and reducing the risk of epidemics;

Rehabilitation of weakening functions.

So, underloading the functional structures of the body leads to their destruction and further inability to optimal adaptation.

On the other hand, overload also leads to their destruction, which raises the problem of ensuring the compliance of individual functional reserves with the functional (autonomic, sensorimotor, psychomotor and intellectual) loads.

Excessive adaptive energy of an individual often comes into conflict with the surrounding community, which raises the problem of directing it in a safe direction.

1.2 Endurance(definition,kinds,facilitiesAndmethods)

With regard to taekwondo, three types of endurance can be distinguished: general, local and special.

1. staticAnddynamicendurance, i.e. the ability to perform static or dynamic work for a long time;

General endurance is determined by the functional stability of the nerve centers, their ability to be in an excited state for a long time and send appropriate signals - impulses to working muscles, organs and systems. Endurance is ensured by the high viability of the vegetative systems, the coherence of metabolic processes and the perfect coordination activity of the motor apparatus and internal organs.

One of the most important factors determining the overall endurance of a taekwondoist is the body's ability to produce energy mainly through anaerobic processes and quickly recover.

2. localAndglobalendurance, i.e. the ability to carry out local work for a long time (with the participation of a small number of muscles (or global work (with the participation of large muscle groups - more than half of the muscle mass);

3. powerendurance, i.e. the ability to repeatedly repeat exercises that require the manifestation of great muscle strength;

4. AnaerobicAndaerobicendurance, i.e. the ability to perform global work for a long time with predominantly anaerobic or aerobic types of energy saving.

In sports physiology, endurance is usually associated with the performance of such sports exercises that require the participation of a large muscle mass (about half or more of the entire muscle mass of the body) and continue continuously for 2-3 minutes or more due to the constant consumption of oxygen by the body, which provides energy production in working muscles predominantly or completely aerobically.

In other words, in sports physiology, endurance is defined as the ability to perform global muscular work of a predominantly or exclusively aerobic nature for a long time.

Sports exercises that require the manifestation of endurance include all aerobic exercises of a cyclic nature.

When performing exercises of a predominantly aerobic nature, the rate of oxygen consumption is the higher, the greater the power of the load (movement speed). Therefore, in sports that require great endurance, athletes must have great aerobic capacity:

1) high maximum rate of oxygen consumption, i.e. great aerobic "power";

2) the ability to maintain a high rate of oxygen consumption for a long time (high aerobic "power");

The higher the MPC (maximum oxygen consumption) of an athlete, the higher the speed he can maintain at a distance, the higher (ceteris paribus) his sports result in exercises requiring endurance manifestations. The higher the IPC, the greater the amount of aerobic work a person is able to perform. The dependence of endurance on the IPC manifests itself (within certain limits), i.e. the greater the amount of aerobic work a person is able to perform. The dependence of endurance on the MPC manifests itself (within certain limits) the more, the lower the relative power of the aerobic load.

The level of the IPC depends on the maximum capabilities of the two functional systems.

1) an oxygen transport system that absorbs oxygen from the surrounding air and transports it to working muscles and other active organs and tissues of the body;

2) oxygen utilization systems, i.e., the muscular system that extracts and utilizes the oxygen delivered by the blood.

Endurance training leads to a significant increase in circulating blood volume (CBV). Moreover, the increase in BCC is a specific effect of training. An increase in BCC is of great importance for increasing the oxygen transport capabilities of endurance athletes.

First of all, due to the increase in circulating blood volume, the central blood volume and venous return to the heart increase, which provides a large volume of blood to each network and thus increases the body's ability to transfer heat during prolonged work.

In athletes, high aerobic capacity (MPC) is mainly determined by the exceptionally high performance of the heart, which is able to provide a large cardiac output, which is achieved due to increased systolic volume, i.e. the amount of blood ejected by the ventricles of the heart with each contraction. The heart rate of athletes is reduced compared to non-trainers.

The increase in systolic volume is the main functional result of endurance training for of cardio-vascular system and for the entire oxygen transport system as a whole.

The decrease in heart rate (heart rate) during any aerobic work is the most permanent and most pronounced functional change in the activity of the heart associated with endurance training.

The most complete age-related changes endurance studied under static conditions of various muscle groups, for example, the flexor hand, forearm, thigh.

The duration of the effort of different muscle groups is not the same and increases repeatedly. At the age of 11-14, the endurance of the calf muscles increases significantly, at the age of 13-14, the static endurance of the flexors and extensors of the forearm and the extensors of the trunk somewhat decreases.

In anaerobic power exercises, a significant increase in the duration of work is noted from 10-12 to 13-14 years.

In the initial phase of the formation of a motor skill, one should not press movements immediately with maximum effort and very high speed, because. in this case, the irradiation of the excitatory process quickly arises and spreads widely, which leads to the involvement of unnecessary muscle groups in the work, leads to stiffness of movements.

At the age of 11-12 years, attention should be paid to the correct execution of movements, to the versatile training of young athletes.

The whole motor activity of a taekwondo player is different from the activities of, for example, runners, weightlifters, basketball players. Therefore, his endurance is different from the endurance, which is manifested by representatives of other sports. This endurance is special. It organically includes general endurance, but is not identical to it, because it is based on the specifics of intense, intensity and duration of work, its pace, rhythm, speeds and amplitudes of movement performed in accordance with the characteristics of the sport. In general, the functional capabilities of the body are made up of the potential capabilities of different muscle groups.

M. Ya. Nabatnikova gives the following definition of special endurance: “Special endurance is the ability of an athlete to effectively perform a specific load for a time determined by the requirements of his specialization ...”

It turns out that the general endurance of the body does not affect, for example, the endurance of the adductor muscle groups of the shoulder, but with an increase in the endurance of the adductor muscle groups, the overall endurance of the body also increases. Thus, a special (in any case, especially singled out by us on the basis of objective signs) local endurance is of great importance. But any motor activity is carried out by power qualities, distinguishing feature which are also local. Therefore, it is legitimate to identify local and power endurance.

It takes a lot of practice and hard work to cope with the heavy workload of a competition. Taekwondo needs both general stamina and special stamina. General endurance, developed by long walking, running, sports games, etc. The means of developing special endurance are the combat exercises themselves.

The simultaneous development and education of all physical qualities leads to more favorable shifts in the preparedness of those involved than the isolated education of individual qualities.

Summarizing the above, we can conclude that the problem of developing endurance in children aged 10-12 has not yet been fully studied.

A number of authors emphasize the importance of complex education of physical qualities. It is indicated that the use of a set of exercises that require the manifestation of speed, strength and endurance develops physical qualities more effectively than the use of exercises aimed at developing one of them.

In the theory and practice of sports, it is generally accepted that motor qualities are the basis on which the technical mastery of an athlete is built. Nevertheless, at the present stage of development of the theory and practice of sports, this indisputable statement needs to be clarified and concretized, which have a direct output in the methodology of teaching and training. Most often, achievement does not depend on one motor quality, but on the combined manifestation of several qualities. In the vast majority of cases, this is a manifestation of strength and speed in conjunction with the need to perform work for a relatively long time, without rest.

Endurance in sports is the ability to withstand the fatigue of a specific activity.

Endurance is based on natural biological patterns common to any organism. It is caused by the same factors for all. However, endurance depends on the conditions and nature of physical activity.

Endurance is ensured by the high viability of the vegetative systems, the coherence of metabolic processes and the perfect coordination activity of the motor apparatus and internal organs.

Thus, general endurance characterizes the body's potential ability to resist fatigue during muscular work.

Taekwondo needs both general stamina and special stamina. General endurance, developed by long walking, running, sports games, etc. The means of developing special endurance are combat exercises themselves.

CHAPTER2 . METHODOLOGICALPECULIARITIESDEVELOPMENTENDURANCETAEKWONDISTS

2.1 ModernapproachesTodevelopmentendurancetaekwondo

Taekwondo is an ancient Korean martial art that is very popular in modern world. The number of taekwondo fans exceeds 50 million people. The reason for such a high popularity of this martial art is that Korean masters were able to combine the ancient principles and methods of training with the trends of modern sports, which made taekwondo a unique system of self-development and physical education, as well as a very spectacular and dynamic sport.

The purpose of training and studying taekwondo is to achieve a harmonious unity of the physical, mental, spiritual and moral principles in a person.

What attracts taekwondo to itself, what is its huge popularity? How and Why Taekwondo Became an Olympic Sport.

Firstly, it is typical and mandatory for sports taekwondo to hold competitions. And for the competition it is important not only to correctly determine the winner - the safety of the participants is very important. The WTF has developed and successfully uses protective equipment that protects the athlete as much as possible and allows you to show all the elements of complex technique. A coherent system of rules has also been developed, which makes it possible to more objectively determine the winner.

Secondly, you can practice taekwondo at any age - from an early age to a very old age. Taekwondo, thanks to various methods and exercises, can serve both as a means of strengthening the body and as a health remedy.

Martial arts include a wide range of activities required in combat (Table 1)

Table 1 - Classification of martial arts activities

In addition to direct contact with the enemy, they include: combat movements with the use of technical means and without them, trench work and camouflage, firing from various types of weapons, and a survival system.

As a rule, martial arts mean actions in direct contact with the enemy.

For their assimilation, various leading and final exercises are used, which include:

Single, demonstration exercises (kata in karate, phumse in taekwondo, etc.);

Conditional-contact exercises (special sections of sambo, judo, taekwondo, karatedo, wushu), which belong to the section of activity, program-situational exercises;

Martial arts (opposition).

Thus, the composition of martial arts from the entire list of activities includes actions (exercises):

Demonstration-artistic (single wushu exercises);

Coordination-operational (conditionally contact exercises of aikido, special sections of judo, karatedo, sambo);

Martial arts (hard contact exercises).

Taekwondo classes at an early age develop motor skills in children, instill in them a culture of movement. At this stage, the foundation of taekwondo technique is laid in children, which will subsequently make it possible to compete in competitions or, if an applied (combat) section of taekwondo was given in the classes, will help in military service, work in law enforcement agencies. During training, students develop perseverance, willpower, the ability to work independently and in a team. You can never exclude the cultural, aesthetic, philosophical, spiritual aspects of taekwondo. Superimposed on the mentality of a Russian person, taekwondo practitioners develop a culture of communication, respect for elders, parents and teachers. At an age when a person’s character and personality are being formed, it is important that there is a mentor nearby who will always help, and a friendly team.

Traditionally, in martial arts, the programs for Youth Sports School, Sports School and School of Sports and Sports are designed for an eight-year period of study, subject to the start of classes from the age of 10. The stages of preparation have traditional names (Table 2), but may have different content.

Table 2 - Stages of long-term technical and tactical training in taekwondo

The fact that at the age of 10-11 years the functions of voluntary attention, coordination of muscle efforts, static and dynamic stability have not yet fully or not all matured (N. I. Aleksandrova et al., 1989; A. A. Guzhalovsky, 1979, 1984; B. B. Kossov, 1989; V. I. Lyakh, 1987, 1990, 1996) and, most importantly, volitional manifestations (W. Doyle, 1973; N. S. Leites, 1978), leads to the conclusion that that at the stage of initial training it is advisable to study the technique of attack and defense only in programmed conditions.

An analysis of the state of world sports shows that a high organizational and methodological level of sports work with children, adolescents, boys and girls largely determines the success of a country in the international sports arena. Therefore, it is quite natural that in the Russian Federation, as in other countries of the world that are strongest in terms of sports, much attention is paid to the preparation of sports reserves.

Further success in the development of sports is largely due to the results of scientific research on topical problems of the theory and methodology of youth sports, and the introduction of these results into practice.

2.2 Methodologydevelopmentendurancetaekwondo

Physical development, as a process of changing the natural morphological and functional properties of an organism in ontogenesis, occurs according to its natural laws, which no one is free to abolish (patterns of age sequence to uneven development, interaction of genetic and environmental factors of development, etc.). Due to these patterns, various periods of age development (from intrauterine to senile) are successively replaced throughout life, during which the time and functions of the body undergo significant changes (in particular, by adulthood, the length and volume of the body increase several times, and body weight, the magnitude of the strength shown by the muscles, the minute volume of blood and a number of other parameters characterizing the morphological and functional capabilities - many times, some even 20-30 times or more). Unfolding according to natural laws, the process of human physical development is at the same time largely determined by the specific social conditions of life, activity, and especially physical education.

Depending on the totality of factors and conditions of physical development, it can have a different character - be comprehensive and harmonious, or limited and disharmonious. Knowing and skillfully using the objective laws of this process, it is possible to influence its dynamics in such a way as to give it features that are preferable for the individual and society, ensure the directed development of vital physical qualities that underlie motor abilities, increase the body's functional capabilities, and increase the overall level of performance. necessary for creative labor and other socially useful forms of activity; it is also possible, in all likelihood, to significantly postpone the timing of age-related involution (regressive changes) in the physical conditions of the body, which naturally occurs with aging. The ability to expediently influence the process of physical development, optimize it, directing the individual along the path of physical improvement, and is realized under certain conditions in physical education.

Studying age features the formation of motor function, the development of physical qualities: speed, muscle strength, endurance, agility and flexibility - is of great importance. By motor function we understand the totality of physical qualities, motor skills and abilities of children, adolescents and adults. The motor function is one of the complex physiological phenomena that provide resistance to environmental conditions. Physical (or motor) qualities are commonly referred to as individual qualitative aspects of a person's motor capabilities.

The physiological prerequisites for the development of the physical quality of speed in primary school age are a gradual increase in the functional mobility and excitability of the neuromuscular apparatus, as well as the intensive development of the ability to perform fast movements with individual parts of the body (hand, arm).

However, in children of primary school age, the ability to quickly move in space is poorly developed. The average running speed noticeably increases only by 10 years. By this age, girls show the greatest increase in standing long jump results (20%). In boys, the value of this increase at the age of 8 to 11 years is 8-9%, and its largest values ​​are observed at 13-14 years.

By the age of 14-15, the rates of age-related functional and morphological rearrangements, which provide an increase in speed, decrease. In this regard, the effectiveness of speed and speed-strength exercises is somewhat reduced.

In older adolescence and youth (grades 9-10), there is no fundamental change in the means of speed formation. Only quantitative changes are observed: the length of the runs increases to 80-100 meters, the volume of speed-strength exercises increases.

Schoolchildren 7-11 years old have low rates of muscle strength. Power, especially statistical, exercises cause in them the rapid development of protective inhibition. Thus, the age characteristics of children limit the use of strength exercises in training. Children of this age are more disposed to short-term speed-strength exercises. Jumping, acrobatic, dynamic exercises on gymnastic equipment are widely used at 7-11 years of age.

By adolescence, and especially by adolescence, due to the relatively high morphological and functional maturity of the motor apparatus, favorable opportunities are created for the development of strength.

Children of primary school age are characterized by insignificant endurance. However, by the age of 10, they have an increased ability to repeatedly perform high-speed work (repeated short-distance running), as well as low-intensity work (slow running) for a relatively long time. Slow running can be successfully used as the main means of developing general endurance already at primary school age. Under the condition of a gradual increase in the duration of low-intensity exercises, the volume of running training at 11-12 years of age can be increased to 14 km. In Week. good remedy the development of general endurance is walking and running, alternating with walking, skiing at a distance of 1 to 1.5 km.

Primary schoolchildren have all the prerequisites for acquiring qualities such as flexibility and dexterity. Morphological features of the musculoskeletal system - high elasticity of ligaments and muscles, high mobility of the spinal column - helps to increase the effectiveness of special exercises for the development of these qualities.

The highest natural rate of development of flexibility is observed at the age of 7 to 10 years. In girls of 10-12 years old and in boys of 10-12 years old, active flexibility reaches its maximum values. However, increasing flexibility at this age should not become an end in itself. A coach, a teacher must always remember that in children, excessive mobility in the joints can lead to deviations in the formation of certain motor skills.

Improving flexibility in adolescence and younger adolescence occurs during classes with special exercises (paired, with full amplitude, stretching), characteristic of a particular sport.

Age from 7 to 10 years is also characterized by high rates of development of dexterity of movements. This is helped by the high plasticity of the central nervous system, the intensive development of the motor analyzer, which is expressed, in particular, in the improvement of the spatio-temporal characteristics of movement.

In adolescence, the content of the means of educating physical qualities changes significantly. Exercises that provide the appearance of qualities specific to a particular sport are increasing. Nevertheless, the main methodological directions in the education of physical qualities are preserved in all age groups.

The creators of the doctrine of the physical development of man V.V. Bunak (1940) and P.N. Bashkirov (1962) interpret physical development as a complex of morpho-functional properties of an organism that determine the reserve of its physical strength. In relation to children, physical development is defined as the process of formation of the structural and functional properties of a growing organism. V.G. Vlastovsky (1976), one of the most authoritative modern researchers of problems, classifies physical development as a complex of morpho-functional features that characterize the age level of a child's biological development.

Thus, there are two main interpretations of the term "physical development":

As a set of indicators indicating the level, "strength" of the individual's health, "the reserve of his physical strength";

A set of features reflecting the level (and process) of age development. Both estimates are based on a comparison of individual morpho-functional indicators with average static age standards.

If we evaluate the physical development of children and adolescents according to the standards of previous years, we can see that the proportion of children with an assessment of physical development “excessive” is gradually increasing due to a decrease in the “norm”, at the same time, according to modern standards, they fall within the boundaries of this “norm”. And this is not so much the result of the acceleration of growth and development, but rather the result of an increase in the fat component in body weight. It is in this part of the younger generation that various deviations in the state of health are noted much more often than their peers.

It has also been established that the excess of height and body weight indicators within the statistical "norm" even by an insignificant amount adversely affects the functional capabilities and working capacity of children and adolescents, which makes it doubtful the possibility of establishing a "norm" according to average statistical standards.

The rapid growth of sports results in combat sports and the "rejuvenation" of the highest sports achievements have led to the fact that taekwondo classes begin at the age of 4-5. The beginning of specialized taekwondo classes is usually timed to 10-11 years. However, before this age, it is necessary to create the prerequisites for sports specialization. This goal is served by the stage pre-training, the main task of which is health promotion and comprehensive harmonious development.

The means of solving these problems, in principle, are no different from the means of other types of sports specialization. These are mobile games game exercises general developmental exercises. A special place at the initial stage is occupied by choreographic and physical training. This makes the stage of preliminary preparation extremely important for the subsequent specialization in taekwondo from the point of view of the formation of a high culture of movement. These types of exercises occupy from 40 to 60% of the total load.

Training on apparatus exercises should begin after the creation of sufficient prerequisites for the development of the muscular apparatus of the upper limbs, back, shoulder girdle, and lower limbs. The main attention should be paid to the improvement of muscle sensations, the development of speed, dexterity and, much later, strength.

The development of a fine muscular sense is associated with the improvement of the proprioception apparatus. It is achieved by exercises with unlimited muscle tension, limited visual control and gradual complication, performed with different amplitudes and speeds. The accuracy of performing exercises is not only a means of improving the proprioception apparatus, but also a necessary prerequisite for an acrobatic school, without which progress at a later age becomes impossible.

The second stage of training begins at 10-11 years old for girls and from 11-12 years old for boys. Physiologically and pedagogically, such initial terms of sports specialization are justified, which create conditions for achieving high sportsmanship in acrobatics by the age of 18-20 for men and by 15-16 years for women.

At the stage of specialized sports, the volume of general developmental exercises decreases. It is 20-30% of the total load. This stage lasts from 4 to 5 years. At this stage of specialized training, favorable conditions are created for the development of jumping ability (9-13 years old), flexibility (10-12 years old). Accuracy of movements, spatio-temporal coordination in boys develops intensively up to 13 years. Motor abilities in girls reach a high degree of perfection by the age of 12. After the age of 12, girls with more difficulty than before this age master technically complex acrobatic exercises.

In adolescence, special exercises with additional weights are used to develop strength - dumbbells, a barbell, sandbags. General developmental exercises on the shells are less effective than exercises with weights. Special exercises with weights give a high effect. For boys aged 17-18, weights should be 50-60% of the maximum load lifted by an athlete.

Modern sports martial art is distinguished not only by the highest complexity of exercises, but also by large volumes of training loads. Currently, international-class taekwondo practitioners train 9-10 times a week, and on some days they conduct up to three training sessions a day. For one lesson, they perform an average of 2 to 2.5 thousand elements per week. They perform most of the elements in integral combinations, the number of which varies in one lesson from 20 to 35.

The intensity of training sessions in taekwondo is relatively low. It ranges from 3-4 to 10%. This means that the time spent on doing exercises is 10-30 times less than the total time spent doing exercises. The low intensity is due to the high complexity of the exercises. It takes a lot of time to practice these exercises.

One of the possible means of increasing the functionality of the vegetative sphere should be considered long-term low-intensity, as well as cross-country running, sports games, swimming, skiing.

Some qualities of a 19-year-old boy may be worse than an 8-year-old. At the same time, the slightly less lability of the young man's nervous system will require him a lot of time to form special skills. This means that their training program will be different in terms of the development of precisely these qualities and the formation of certain skills.

In this regard, for taekwondo fighters - beginners of different ages, the duration of the training period and its content may be different. But it is precisely depending on the level of their physical development that the possibility and expediency of setting the task of physical training is determined.

The works of a number of researchers have elucidated age-related features of physical development. For example, it is known that the muscles of children are more elastic than those of adults, because they contain more water and less inorganic salts. They are more prone to stretching, and this is used in practice. Such muscles are not capable of significant tension. But it is necessary to develop such abilities.

Boys successfully cope with their weight, especially if they are helped with this. And help in this case should consist primarily in activating those muscle abilities that these beginners have, i.e. in improving the coordination of muscle work, and not in pumping muscles with the aim of their hypertrophy.

It should also be taken into account that the bones of babies contain a large amount of cartilaginous tissue, and therefore it is not necessary to load another gymnast with large weights and percussion exercises. And at the same time, the task of developing the speed-strength potential is quite adequate here.

Interestingly, according to a number of functional indicators, the body of an 8-9 year old child is in a more favorable position for physical exercises. He, for example, has a greater capacity of the cardiovascular system than adults: a larger minute volume of blood at rest and during muscular work, a large surface of the lungs, a large minute volume of breathing with a larger surface of the lungs. And these are factors that directly determine the functional endurance of the body. This means that endurance exercises for children of this age are not contraindicated. And more than that. Applying exercises in accordance with their capabilities, it is possible and necessary to achieve an increase in the level of these capabilities, the improvement of all body functions.

With beginners aged 15-16 and older job in this direction is much more difficult. By this time the natural development of body functions begin to subside. A growing organism requires an appropriate energy supply. However, it turns out that it contains few oxygen carriers - hemoglobin in the blood and myoglobin in the muscles, which means that the oxygen capacity of the teenager's body is less than that of an adult and even a child. The discrepancy between weight and change in muscle strength is especially evident.

At 16-18 years of age, the greatest increase in “maximum strength” is noted. This force, with which you can cope with a foreign object, for example, move the bar. At this age, such strength really turns out to be greater. But its owner, who so successfully fulfills the role of a "loader", as a rule, does not show good results in movements that need to be performed with the body in the positions of weights or stops. It turns out that the relative strength, i.e. strength in terms of 1 kg of body weight, such "heroes" have little.

Another thing is also important: the restructuring of the functional-anatomical structure of the muscles, necessary for the development of physical qualities, turns out to be very difficult, since the structural biochemical composition of the muscles and their elements becomes more stable and bone. In general, there is a fairly clear discrepancy between motor and functional capabilities.

In the practice of modern sports training, much attention is paid to the development and education of the speed-strength qualities of those involved, which qualitatively increase a person's ability to manifest the maximum power of efforts in the shortest period of time. A high level of speed-strength qualities education has a positive effect on the physical and technical fitness of those involved, on their ability and concentration of efforts in space and time. As N.V. Zimkin, speed-strength loads are more versatile and effective than just speed or power loads, they adapt the body to perform work, creating prerequisites for increasing not only strength, but also speed of movement. A number of authors recommend starting to cultivate speed-strength qualities in childhood and adolescence, since this contributes not only to the development and education of speed and strength, but also to the comprehensive physical development of children.

As a result of the study of the methodological features of the development of taekwondo stamina, the following conclusions were drawn:

The purpose of training and studying taekwondo is to achieve a harmonious unity of the physical, mental, spiritual and moral principles in a person;

The composition of martial arts from the entire list of activities includes actions (exercises): demonstration-artistic; coordination and operational; martial arts (hard contact exercises).

Taekwondo classes at an early age develop motor skills in children, instill in them a culture of movement. At this stage, the foundation of taekwondo technique is laid in children, which will subsequently make it possible to compete in competitions or, if an applied (combat) section of taekwondo was given in the classes, will help in military service, work in law enforcement agencies. During training, students develop perseverance, willpower, the ability to work independently and in a team.

An analysis of the state of world sports shows that a high organizational and methodological level of sports work with children, adolescents, boys and girls largely determines the success of a country in the international sports arena. Therefore, it is quite natural that in the Russian Federation, as in other countries of the world that are strongest in terms of sports, much attention is paid to the preparation of sports reserves.

It should be borne in mind that the use of speed-strength and sprint exercises to a greater extent contributes to an increase in speed during its intensive age period - at 11-12 years old for girls, at 12-13 years old for boys.

Young athletes should be gradually accustomed to maintaining statistical postures with mandatory control of breathing. The use of statistical exercises is caused by the need to maintain the correct position of the body when performing exercises. Statistical exercises are of particular importance for developing and maintaining correct posture.

Modern sports martial art is distinguished not only by the highest complexity of exercises, but also by large volumes of training loads. Currently, international-class taekwondo practitioners train 9-10 times a week, and on some days they conduct up to three training sessions a day. For one lesson, they perform an average of 2 to 2.5 thousand elements per week. They perform most of the elements in integral combinations, the number of which varies in one lesson from 20 to 35.

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INTRODUCTION 2

I.REVIEW OF SCIENTIFIC AND METHODOLOGICAL LITERATURE. 5

1.1 Features of the sport of taekwondo. 5

1.2 Psychophysiological features of adolescence. 7

1.3 Anatomical and physiological features of the manifestation of speed qualities ...………………………………………………………………………..12

1.4 Speed ​​qualities, means and methods of their education 16

1.4.1 Forms of manifestation of speed 18

1.4.2 Means of developing speed qualities. 25

1.4.3 Methods of developing speed qualities. 29

1.5 Features of education of speed qualities in martial arts. 32

II. 35

2.1 Organization of the study. 35

2.2 Research methods. 36

III. ANALYSIS AND DISCUSSION OF THE RESULTS OF THE PEDAGOGICAL EXPERIMENT 40

3.1 Substantiation of a methodology aimed at educating speed qualities in children aged 12-14 years old involved in taekwondo (WTF). 40

3.2 The content of complexes aimed at educating speed qualities in boys 12-14 years old involved in taekwondo (WTF). 41

3.3 The influence of the developed complexes aimed at educating speed qualities in children aged 12-14 years old involved in taekwondo (WTF). 44

CONCLUSIONS 51

CONCLUSION 52

REFERENCES 53

APPLICATION 56

INTRODUCTION

Taekwondo WTF (WTF: World taekwondo federation) is one of the youngest and most dynamically developing types of martial arts, which has received recognition by now in more than 190 countries as an Olympic sport.

Taekwondo is a science-based way of using one's body for self-defense, which allows, as a result of intense physical and spiritual training, an extraordinary expansion of the range of individual human capabilities.

“Taekwondo is a kind of martial art that knows no equal in terms of power and efficiency of technology. The components of this art are discipline, technique and spirit, they are the means of developing a sense of justice, firmness, humanism and purposefulness among those involved. In taekwondo, there is a strong emphasis on spiritual culture, since it not only develops a healthy body and a clear mind, but also leads to good sports relationships and correct virtuous behavior (Choi Hong Hi, 1993).

Russian taekwondo fighters last years achieved significant progress in the level of technical and tactical skills, which was reflected in the achievements of leading athletes in major competitions.

However, the success of Russian athletes in the international arena is largely hampered by the lack of a scientifically based system of precompetitive training, which includes not only improving the level of technical and tactical skills of taekwondo players, but also developing the most important physical qualities.

The education of physical qualities is carried out through the directed development of the leading abilities of a person. Along with strength and coordination abilities, speed abilities play one of the most important roles in the formation of technical improvement and spiritual discipline.

Relevance - the work lies in the fact that in Russia there is practically no literature devoted to the search and improvement of methods for raising the level of the educational and training process in taekwondo, in particular, the development of speed qualities, despite the fact that in the city of Seoul there is a scientific institute of taekwondo (Kukkiwon ), which develops teaching methods for this type of martial art.

In the encyclopedia of physical training, we found a methodology for the development of speed abilities developed by E.N. Zakharov, which is a set of exercises (Appendix 1).

The object of the study is the process of educating physical qualities in young men aged 12-14 who go in for taekwondo (WTF).

The subject of the study is the technology of educating speed qualities in young men aged 12-14 in taekwondo (WTF) classes.

The purpose of our work is to determine the effectiveness of the impact of exercise complexes aimed at educating speed qualities in 12-14 year old boys involved in taekwondo (WTF).

Hypothesis - we assume that the improved technology of developing speed qualities will be more effective than the traditional method used in taekwondo (WTF) classes.

To achieve this goal, we solved the following tasks:

1. to determine the initial level of development of speed abilities in boys 12-14 years old involved in taekwondo (WTF);
2. develop complexes aimed at educating speed qualities in young men aged 12-14 involved in taekwondo (WTF);
3. to substantiate the use of improved methods in taekwondo (WTF) classes for boys aged 12-14;
4. identify and analyze the effectiveness of the impact of the developed complexes on the development of speed qualities in young men aged 12-14 involved in taekwondo (WTF);

.REVIEW OF SCIENTIFIC AND METHODOLOGICAL LITERATURE

1.1Features of the sport of taekwondo

Taekwondo is an art that includes a way of thinking and a way of life. Taekwondo, in particular, instills a spiritual culture, gives strength to fight for justice. Taekwondo is known as one of the the best means development and enhancement of perceptual and physiological properties.

Each movement in taekwondo is based on a scientific basis and is designed to achieve strictly defined goals.

Learning taekwondo provides practitioners with several unique fitness benefits (Choi Hong Hi, 1993).

Without a doubt, one of life's most precious riches is good health. Wealth, strength, fame, the brilliance of physical beauty - all this becomes unimportant if a person does not have good health.

Learners can appreciate the importance of taekwondo for health by reading the following excerpt written by Dr. Robert S. Arner, black belt in taekwondo.

“Taekwondo can be practiced individually or in groups without the use of weights and special equipment. Since the body itself sets the boundaries, changes in the physical condition of those involved are automatically taken into account. The entire muscular system from the fingers to the toes begins to actively act.

A large number of repetitions and small resistances that are characteristic of taekwondo classes develop “snake” thin muscles. Such muscles are located closer to the blood vessels and, thus, greater endurance and performance are achieved. (R. C. Brown, G. S. Kenyon (Eds) Classical Studies on Physical Activity. -Prentiss-Hall, Inc., New Jersey, 1968). (Choi Hong Hi, 1993).

The rotation of the pelvis, which is carried out when performing kicks, as well as balancing movements with the hands, develops the abdominal muscles well. Most taekwondo kicks involve high leg raises, which develop the lateral muscles of the torso and inner thighs.

The standard training regime is associated with the active work of the whole body. The consequence of such work is an increase in heart rate, a simultaneous increase in the intensity of oxygen metabolism of the heart and lungs. Such enhanced ventilation is called the aerobic effect (K. H. Cooper Aerobics. - M. Evants & Co., New York, 1968), which is characterized by the following manifestations.

1. Improving the efficiency of the lungs.
2. Improving the blood flow system by increasing blood vessels, increasing their elasticity, reducing dystonia.
3. Improving the composition of the blood, especially increasing the content of red blood cells and hemoglobin.
4. Increasing the vitality of body tissues due to increased metabolic processes.
5. Improving the work of the heart.
6. Improving sleep and removing toxins from the body.

As a result of training, body weight is normalized, there is an increase in muscle tissue in thin people and a loss of fatty tissue in full ones. Taekwondo classes are quite intense - on average, about 600 calories are consumed per hour, this is one of the highest rates in sports. Since the consumption of 3500 calories is the loss of one pound of weight, it is obvious that when practicing taekwondo 6 hours a week, a person will lose one pound of "excess" weight every week. According to Moloy, taekwondo training develops the following qualities:

1. Muscle strength.
2. The ability to instantly start moving.
3. The ability to quickly change direction.
4. Elasticity of joints, muscles and ligaments.
5. Peripheral vision.
6. Concentration of attention.
7. Understanding the mechanics of technique and movement of the body.

The attacking cry also has a physiological background. Besides the fact that it serves to demoralize the enemy, during this cry the muscles of the lower abdomen are tensed, which prevents injury in the event of a counterattack. The accompanying cry causes a complete exhalation of air and an influx of additional fresh air into the lungs, improves breathing and increases the vital volume of the lungs.

Taekwondo classes can be recommended for men, women and children. Taekwondo promotes the development of perceptual and motor systems, attention, improves perception, develops the body, increases oxygen exchange in the lungs and heart, develops coordination of movements, which is important in any sport and physical labor (Choi Hong Hi, 1993).

Taking into account the obvious advantages of this type of martial arts (mastering self-defense techniques, getting satisfaction from practicing the ancient art), it seems quite natural that over time taekwondo becomes an integral part of the life of those involved.

2 Psychophysiological features of adolescence

The effectiveness of upbringing and education is closely dependent on the extent to which the anatomical and physiological characteristics of children and adolescents are taken into account. Particular attention should be paid to periods of development, which are characterized by the greatest susceptibility to the effects of certain factors, as well as periods of increased sensitivity and reduced resistance of the organism.

According to Sapin M. R. (2000), knowledge of age-related anatomical and physiological characteristics is necessary in physical education, to determine the effectiveness of teaching methods. When studying human development and age characteristics, they are guided by evidence-based data on age periodization. In our work, we touch upon one age period - adolescence.

Adolescence is also called puberty, puberty. This period of life in which the body undergoes a series of changes that contribute to the onset of its sexual and physical maturity. Due to sharp neuroendocrine changes during this period, vegetative functions, metabolism, physical and mental development. It continues in boys from 13 to 17 years old, in girls from 11 to 15 years old. At this time, there is a further increase in the growth rate, a pubertal jump, which applies to all body sizes (Obrinesova N.I., 2000, Smirnov V.M., Dubrovsky V.I., 2002).

As Petrukhin A.S. (2000) notes, a distinctive anatomical feature of a teenager's body is the outstripping growth of the bones of his skeleton, in comparison with his muscle mass. And although in the human body by this age there are already zones of known ossification, in general, the musculoskeletal system of a teenager is an easily deformable system. At the age of 13-16 years, the final formation of all elements of the joints ends. Under conditions of normal physiological activity, the joints retain a constant range of motion for a long time and undergo little aging. With prolonged and excessive loads, changes appear in the structures and functions of the joints: the articular cartilage becomes thinner and deformed, its springy properties decrease, etc.

At the age of 11-15 years, morphological and functional prerequisites are created for mastering almost any kind of movement. Assessing the features of the motor functions of a teenager, we point out two scientifically established facts:

1.up to 12-14 years old, a child masters about 90% of the total amount of motor skills that he acquires in life;

2.by the age of 13-14, it enters the final vase of the formation of a movement control system.

The degree of impact of physical exercises on the body is largely determined by the level of biological maturation of a teenager. According to V. A. Salnikov (1999), it is quite obvious that the higher the level of puberty at this age, the higher the physical performance of children, ceteris paribus.

Biological rearrangements of the body associated with puberty require significant attention from the teacher when planning physical activity in this age. The unstable psyche of a teenager makes it necessary to build the learning process in such a way as to constantly maintain his interest. In addition, in adolescence, delayed inhibition improves, the adolescent becomes less susceptible to the effects of environmental factors. At this age, the concentration of the nervous processes of excitation and inhibition increases, and the controlling function of the cerebral cortex becomes more pronounced. By the age of 11-12, the replacement of an immediate stimulus with a verbal one gives a positive reaction, but this is not observed in cases where the child’s word is not associated with a real action (Fomin N.A., 1973).

It is known that in children and adolescents, the zone of intensive psychomotor development is observed at different age periods, i.e. every childhood has its own characteristics, its own level of intensity. The latter is an essential prerequisite for more effective development of certain motor qualities.

Numerous recent data have greatly expanded these ideas and specified the presence of critical and sensitive periods of development, which made it possible to formulate a number of fundamental patterns that have found wide recognition in the theory and practice of education and sports training.

At the same time, most of the works show more rigid links between sensitive and critical periods in the development of certain motor abilities with age (within one year). The age criterion does not allow taking into account many patterns of physical development. Chronological (passport) age is more often taken into account and practically the rate of biological maturation is not taken into account, it is especially important to keep in mind that the discrepancy between passport and biological age is most pronounced in the pubertal period of development, when the difference in the rate of age development of peers can reach 4 and over years. (Vlastovsky V. G., 1967, Salnikov V. A., 1999).

It should be noted that in the age range there is a complex structure of development, in which moments of an increase in one function are combined with moments of stabilization or even a decrease in others. The adaptive capabilities of a developing organism are due to the interaction of a complex set of functional systems with constantly changing conditions of the external and internal environment, which leads to the heterochromic development of these systems, depending on their adaptive value at a certain stage of ontogenesis.

In adolescence, the content of the means of educating physical qualities changes significantly. The exercises that provide the education of qualities specific to a certain sports specialization are increasing. However, the main methodological directions in the education of physical qualities are preserved in all age groups.

As Fomin N.A. (1973) notes, based on experimental data on the most favorable combination and sequence of exercises for the development of physical qualities, at the beginning of the main part of the lesson, it is necessary to provide exercises for the development of speed. Depending on the specific tasks of the lesson, strength exercises in some cases can be performed earlier than speed exercises. The physiological prerequisites for such a sequence of exercises are the features of neurodynamics and the state of the peripheral apparatus of movement.

Sensitive periods of development of various manifestations of the quality of speed fall on 11-14 years (the maximum level is reached by the age of 15). The same approximately period is sensitive for the development of speed-strength capabilities (Solodkov A.S., Solodub E.B., 2001).

In particular, it was revealed that sensitive periods in the development of speed, speed-strength and strength abilities do not always coincide in adolescents of the same chronological age, but differing in body type. Certain individual typological characteristics of children and adolescents may be factors associated with a greater predisposition to the manifestation and development of certain motor abilities (Salnikov V.A., 1999).

In general, the considered material gives grounds to speak about the significant influence of the individual characteristics of adolescents on the dynamics of the age-related development of certain motor abilities and morphological characteristics, regardless of age, type of sports activity, the nature of the training process and the level of preparedness.

The problem of the development of speed was also not noticed, and the material below proves this. According to Yu. V. Verkhoshansky (1988), speed in all specific forms of its manifestation is manifested by two factors: the efficiency of organization and regulation of the neuromotor mechanism, the speed of mobilization of the motor composition of the action. The first is characterized by a pronounced individuality, due to the genotype, and is improved to a very small extent. The second is trainable and represents the main reserve in the development of speed. Hence, the development of the speed of a specific motor action is ensured mainly due to the adaptation of the motor apparatus to the conditions of solving a motor task and mastery of rational muscle coordination, which contributes to the full use of the individual properties of the central nervous system inherent in this person.

3 Anatomical and physiological features of the manifestation of speed qualities

The number of muscle fibers, thickness, condition of blood vessels in them, etc. - undoubtedly, to a certain extent, determine the possibility of showing speed.

Muscle fibers are functionally combined into motor units (MU). DEs consist of one motor neuron and a group of muscle fibers innervated by it. The composition of various human muscles differs in the number of MUs - one motor neuron can invert from several muscle fibers to 500-2000. The number of DE fibers in the same muscle is also not the same. Each muscle is made up of myofibrils.

Muscles that perform "fine" and precise muscular work, for example, the muscles of the eyes, fingers, etc., have a large number of MUs (1500-3000), but consist of a small amount of myofibrils (8-50). In contrast, the muscles of the arms, legs or back, which perform relatively more “rough” and less precise movements, but require great strength, have much more MUs, consisting of a large number of muscle fibers: from 600 to 2000 (Karasev A.V., 1994 Smirnov V. M., Dubrovsky V. I., 2002).

MU consist of two main types of muscle fibers: 1) fast and strong, but quickly fatigued, FT fibers (Fast - fast, Twitch - contraction);

) hardy, but less strong and fast ST-fibers (Slow - slow);

Fast muscle fibers have a high glycogen content, a high activity of anaerobic glycolytic enzymes that ensure the use of intramuscular energy substrates, and therefore they are less adapted for long-term work, provided mainly by the aerobic (oxidative) method of energy production. Not possessing great endurance, these fibers are most adapted for fast and strong, but relatively short-term muscle contractions, providing the performance of short-term high-power physical work lasting no more than 4 minutes. According to the international nomenclature, fast muscle fibers are also referred to as FG-type (fast, Glicolysis - glycolytic).

Slow muscle fibers are more adapted to provide long-term, but less powerful muscle

an extensive capillary network, which allows them to receive a large amount of oxygen from the blood. These fibers are distinguished by a high content of myoglobin and the presence of a large number of mitochondria, intracellular structures in which oxidation processes occur, characterized by high activity of oxidative enzymes and have a higher content of fats in the form of triglycerides - oxidation substrates. According to the international nomenclature, slow fibers are designated as SO-type (slow, oxidative - oxidative).

At the same time, among the fast fibers, a subtype of fast oxidative-glycolytic fibers is distinguished, according to the international terminology FOG-type. These fibers are adapted to fairly intense oxidative (aerobic) work with simultaneous powerful glycometric energy production, however, their oxidative capacity is lower than that of slow oxidative fibers. From a functional point of view, they are considered as an intermediate type between the two main FG and SO-types of muscle fibers (Zakharov E.N., Safonov A.A., 1994,).

The component composition of muscles is determined genetically: during life, the total number and ratio of fiber types present in muscles does not change. Under the influence of training, the thickness of fibers of all types can change, which means that the ability of muscles to perform physical work of various physiological orientations.

The most important physiological factor that determines the speed of movements is the mobility of the first processes. With a high degree of mobility of the primary processes in the cortical and other centers, excitation and inhibition can quickly alternate with each other. This creates the opportunity for a quick change in muscle contraction and relaxation.

At the same time, it is necessary to know that when performing a series of movements with a maximum frequency, a moving limb (part of the body) is first supplied with kinematic energy, which is then extinguished with the help of antagonist muscles, and reverse acceleration is transmitted to the same segment. With an increase in the frequency of movements, muscle activity can become so short-lived that at some point in time the muscles will no longer be able to 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. Under the influence of high-speed exercises, it is necessary to change the functional state of the neuromuscular apparatus. This is evidenced by changes in the chronoxia of various muscles in people involved in high-speed exercises (Fomin N.A., 1973, Zakharov E.N., Safonov A.A., 1994).

Speed ​​abilities 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, the less trained, these opportunities are much less.

No movement can be performed without expending energy. The biological capabilities of the body are the most important factor limiting its physical performance. The formation of energy to ensure muscle work can be carried out by anaerobic (oxygen-free) and aerobic (oxidative) pathways. Depending on the biochemical characteristics that occur in this case, it is customary to distinguish three generalized energy systems that ensure the physical performance of a person: alactate, anaerobic or phosphogenic, associated with the processes of ATP kesingesis, mainly due to the energy of another energy phosphogenic compound creatine phosphate (CrP).

glycolytic (lactacid) anaerobic, providing resynthesis of ATP and CRF due to the reactions of anaerobic breakdown of glycogen or glucose to lactic acid (LA).

aerobic (oxidative), associated with the ability to perform work due to the oxidation of energy substrates, which can be used as carbohydrates, proteins, fats while increasing the delivery and utilization of oxygen in working muscles (Smirnov V. M., Dubrovsky V. I., ( 2000).

For the development of speed, short-term exercises are accepted, therefore, we will consider only the work of the phosphogenic system.

The phosphogen system is the most rapidly mobilized source of energy. ATP resynthesis due to creatine phosphate during muscle work is almost instantaneous.

This system has the greatest power compared to glycolytic and aerobic, plays a special role in providing short-term work of maximum power, carried out with maximum strength and speed of muscle contraction when performing short-term efforts of an "explosive" nature, spurts, jerks, such as sprinting. , jumping, throwing or punching and kicking in hand-to-hand combat, etc. The greatest power of the alactic anaerobic process is achieved in exercises lasting 5-6 seconds. and in highly trained athletes it reaches the level of 3700 kJ/kg. per minute (Zakharov E.N., Karasev A.V., Safonov A.A., 1994).

The power criterion evaluates the maximum amount of energy per unit time that can be provided by each of the metabolic systems.

However, the capacity of this system is not large due to the limited reserves of ATP and CrF in the muscles. At the same time, the retention time of maximum anaerobic power depends not so much on the capacity of the phosphagenic system, but on that part of it that can be mobilized when working at maximum power. The consumed amount of CRF during maximum power exercises is only one third of its total intramuscular reserves. As Klevenko V.M. (1968), the duration of maximum power usually does not exceed 15-20 seconds even for highly skilled athletes.

4 Speed ​​qualities, means and methods of their education

Speed ​​abilities, according to the general opinion of experts, are amenable to development with great difficulty and to a much lesser extent than others. physical ability. It should also be borne in mind that the range of mutual transfer of speed abilities is limited. Often, not only clearly different forms of manifestation of speed do not correlate with each other, but also its outwardly similar manifestations as part of the same system of movements. The possibility of increasing the speed in locomotor cyclic acts is very limited. In the process of sports training, an increase in the speed of movements is achieved not only by influencing the actual speed abilities, but also in a different way - through the development of power and speed-strength abilities, speed endurance, improvement of the technique of movements, etc., i.e. through the improvement of those factors on which the manifestation of certain qualities of speed significantly depends (Zatsiorsky V. M., 1970, Verkhoshansky Yu. V., 1988, Matveev L. P., 1991).

In training sessions, it is necessary to develop all kinds of manifestations of speed.

The development of speed is not an isolated narrowly focused process, but a complex process of improving an athlete. It depends on the state and characteristics of the C.N.S. athlete, his neuromuscular apparatus, on the strength, elasticity and speed of muscle contraction, on the coordination of movements and technical skill, on the ability to make great volitional efforts aimed at performing exercises with maximum speed of movement.

With the growth of the skill of athletes, the methods and means of physical training used during the training period lose their effectiveness. To further improve the skill of an athlete, it is necessary to change methods and means, create new combinations and combinations.

The volume of speed exercises within a separate training session, as a rule, is relatively small, even for those who specialize in speed sports. This is due, firstly, to the extreme intensity and mental tension of the exercises; secondly, by the fact that it is not advisable to perform them in a state of fatigue associated with a decrease in the speed of movement. Rest intervals in a series of speed exercises should be such that the next exercise can be performed at a speed no less than the previous one (or at least not significantly less). As the number of repetitions increases, the interval lengthens so much that the overall training regimen becomes too sparse. This circumstance also limits the volume of speed exercises in a separate lesson. In the intervals between high-speed exercises, it is recommended, in addition to passive rest, to perform light movements similar in form to the main exercise in order to maintain the psychomotor "tuning" to action (Tavartkiladze B.V., 1961).

In the weekly mode of training, optimal conditions for the development of speed of movements are created, with a frequency of classes close to daily (T.N. Koval-Petrenko and others), the actual frequency of classes depends on the characteristics of sports specialization, the level of preliminary preparedness of the athlete, the total time budget, which he disposes. However, during periods when it is necessary to ensure a significant development of the speed of movements, one should strive to include speed exercises more often in training microcycles, while limiting their volume in individual training sessions. This does not apply to the stages where the prerequisites for the effective use of concentrated high-speed loads at the next stages are created.

When educating speed abilities, the means and methods used to educate all motor qualities are used.

4.1 Forms of manifestation of speed

What is speed in sports? IN general concept is the ability to perform a movement in the shortest amount of time. In accordance with modern concepts, speed is understood as a specific motor ability of a person to extreme motor reactions and high speed of movements performed in the absence of significant external resistance, complex coordination of muscle work, and not requiring large energy costs (Klevenko N.A., 1968, Zatsiorsky V.M., 1970, Fomin N.A., 1973, Verkhoshansky Yu.V., 1988, Matveev L.P., 1999).

The speed form of training should be one of the main ones in any sports specialization, since only such a form of training can correctly guide coaches in the selection of means for versatile physical training of athletes. This is what our physiologists, professors N. Zimin, N. Yakovlev, A. Krestovnikov and others have shown. It is very important for athletes to improve the correct speed form of training and to perfect the speed, accuracy of motor skills and reactions in all their various forms. (Klevenko V.M., 1968).

As further studies (sector of sports medicine of VNIIFK) and analysis of practical experience showed, excessive enthusiasm for a narrowly focused high-speed form of training can lead to negative results - to early fatigue and even deterioration of the functional capabilities of sports organization (Klevenko, 1968).

Due to the fact that the forms of manifestation of speed are relatively independent of each other, in recent years the term “speed abilities” has been used instead of the term “speed” (Filimonov V.I., 2000).

Speed ​​abilities are considered to be a complex complex motor quality, they contain various forms of speed manifestation.

1. Motor reaction speed:

a) the speed of a simple reaction;

b) the speed of a complex reaction;

1. Speed, manifested in the pace (frequency) of movements;
2. Single movement speed;

motor reaction speed- this is a process that begins with the perception of information that prompts action (a predetermined signal, a situation that has a signal value, etc.), and ends with the beginning of response movements, starting, or starting in the order of switching from one action to another.

In accordance with these, the time parameters of such reactions are determined by the so-called latent (hidden) reaction time.

The latent period of the response reaction is understood as the time of delayed muscle contraction (i.e., the onset of movements) after the onset of irritation (signal) (Zatsiorsky V.M., 1970, Matveev L.P., 1991, Klevenko V.M., 1968).

As you know, the latent period of the reaction is conventionally divided into three parts:

a) sensory moment of the latent reaction period, i.e. perception of signal stimulation;

b) associative - awareness of the perceived irritation;

c) motor - the occurrence of motor impulses in the motor area of ​​the cerebral cortex and in sending impulses through effector neurons to the corresponding muscles.

All motor reactions are divided into groups: simple and complex.

a) simple reactions;

It is customary to call simple reactions a reaction that is characterized by one, strictly predetermined way of responding to a standard, also predetermined signal (Matveev L.P., 1991).

An example is the termination of an attacking blow and a defensive action in martial arts.

But, as you know, in the actions of martial artists, simple reactions are very rare. This can be when the enemy is known and has a narrow set of template technical means.

It is difficult to achieve a reduction in the time of a simple motor reaction. The range of possible reduction of its latent time over the period of many years of training is approximately 0.10-0.15 sec. Solving this problem, they constantly include exercises “for speed of reaction” in the training. They are performed under facilitated conditions (given that the reaction time depends on the complexity of the subsequent action, it is distinguished from complex forms of actions together with the immediate movements associated with it and is worked out separately, lightweight starting positions are introduced, etc.).

But Klevenko V.M. (1968), divides simple reactions into three types:

The first type is the so-called sensory type, when an athlete focuses all his attention on the appearance of a signal, he is tensely waiting for it, having mobilized all his attention (at a time when the motor centers of the cerebral cortex are in an inhibited state). At the same time, the athlete is constrained, tense, his movements are sluggish and late in response to the signal.

In practice, this happens in cases where a boxer, fearing, is waiting for a strong blow from the opponent. Due to his stiffness and tension, he, as a rule, does not have time to effectively respond to him or counterattack.

On average, in boxers, the latent period of the sensory type of reaction is 0.16-0.20-0.22 seconds.

The second type of reaction is motor. For a boxer, it is more effective and should be specially shaped.

This type of reaction is different in that the boxer focuses all his mobilization readiness, all his attention on preparing the start of the movement. At the same time, the motor centers of the cerebral cortex are excited and are in the starting state. Excitation through neurons reaches the motor area of ​​the cerebral cortex, and meets there already prepared “nerve formulas” of response movement, and the corresponding motor impulses instantly rush to the organs of movement. As a result of this, the executive signal - the action of the enemy - is reduced to a simple "starting signal", to which a ready response is triggered.

In this case, the latent reaction period is 0.12-0.14 seconds for leading boxers, and for some athletes it reaches 0.09-0.10 seconds.

The third type of reactiondiffers in the average time of the latent period (0.15-0.17 sec.). It is characterized by a balance of excitatory processes in the sensory and motor areas of the cerebral cortex. The boxer's attention is focused both on waiting for the signal and on preparing the response movement.

According to V. M. Klevenko, the latent period of a motor reaction depends on the time of excitation of the receptor, the speed of signal transmission along the afferent pathways to the central nervous system, the time of the central delay, the conduction of the signal to the executive organ and excitation in the muscle (creating the prerequisites for muscle contraction). The value of the latent period is determined mainly by the time of the central delay necessary for the formation of an efferent motor signal. The more complex the stimulus, the longer the central delay. The latent period of a motor reaction to a complex stimulus increases by 1.5-2.0 compared to the reaction time to a simple stimulus.

Constant attention is paid to the improvement of a simple motor reaction in specialization and sports that require an instant response by a predetermined action to a specific signal or action. Speed ​​is of great importance for various martial arts. Under the conditions of a duel, there may be one or more simultaneous or successive actions of the enemy, the response to them is an instant defense, avoiding a blow or capture, quickly moving to an advantageous position, elusive blows, etc.

b) the speed of a complex motor reaction;

In everyday life, you often have to deal with complex reactions, for the implementation of which it is necessary:

1.Assess the situation appropriately.

2.Make the necessary driving decision.

3.This solution is optimal.

At the same time, it must be remembered that the more options for solving a motor task, the more difficult it is to make a decision and a long response time. The most significant decrease in the time of a complex reaction is observed when its motor component is improved. On the other hand, the less difficult and more automated the trainable movement itself is, the less stress it experiences during its implementation. nervous system, shorter reaction and faster response action (Zakharov EN, 1994).

Complex motor reactions are characterized by a constant and sudden change in the situation of actions.

choice reaction

Most of the complex motor responses in sports are choice (when from several possible actions it is required to instantly choose one that is adequate to the given situation). The complexity of the implementation of the choice reaction depends on the variety of options for changing the situation. For example:

1. in hand-to-hand combat, the opponent can attack with any hand or foot in the most unexpected sequence;
2. from each of the 12 typical (“school”) punches in boxing, there are 6 typical (“school”) defenses, and up to 28 defense options can practically be used from direct punches. A boxer in a defensive variant constantly has problems choosing in hundredths of a second one effective action from 72 to 333 possible options (Klevenko V.M., 1968).

In the attacking and counterattacking variant, the variability and choice of actions increases even more, as a result of which the effectiveness and stability of these actions decreases.

reactions to a moving object (RDO).

RDO is the ability to choose only one option from a variety of alternatives. RDO are found not only in sports games, martial arts, shooting at moving targets, but also in many types of professional activities. The reaction time can be from 0.25 to 3.0-4.0 sec. The sensory phase takes approximately 0.05 seconds, which means that the ability to see an object moving at high speed and the motor phase of the reaction are of primary importance for the speed of response.

The most typical cases of reaction to a moving object are found in martial arts.

) Frequency (tempo) of movements.

The frequency of movements is characterized by the maximum number of movements per unit of time.

The frequency of unloaded movements, despite the obvious interest in the rate of cyclic locomotion, has been relatively little studied. The reason here, apparently, lies in the fact that in its pure form, so to speak, it rarely manifests itself in the conditions of sports activities (Verkhoshansky Yu.V., 1988).

For repeated repetition of movements, speed is characterized by the frequency of movement per unit time. For example, the speed of the shock movement during the serial strikes in boxing in 15 seconds. 80-105 strokes, and in 3 minutes. 700-1000 strokes.

A direct impact on the frequency of movements is exerted by the rate of breathing, the ability to subdue it (including holding it) during the serial execution of punches in a boxing match (Kim V.V. 1976).

The frequency of movements is trainable. Thus, an increase in the rate of movements with an increase in the skill of boxers was revealed (Degtyarev I.P., 1969; Solovey B.A., 1982).

) Single movement speed

Speed ​​as the ultimate speed of individual movements in its “pure” form, this kind of manifestation of speed qualities is quite rare in sports: after all, ultimate speed can only be shown under conditions of insignificant resistance, such as, for example, a tennis blow, a short injection and a blow without participation. large muscle groups.

Usually, extreme speed is manifested in a combination of strength, i.e. these movements are, to a certain extent, forceful (Vaitsekhovsky, 1971).

Numerous studies have shown that the above types of speed abilities are specific. The range of mutual transfer of speed abilities is limited (for example, one can have a good response to a signal, but not have a high frequency of movements; the ability to perform a starting acceleration at a high speed does not guarantee a high distance speed, and vice versa). Direct positive transfer of speed takes place only in movements that have similar semantic and programming aspects, as well as the motor composition. The noted specific features of speed abilities, therefore, require the use of appropriate training tools and methods for each of their varieties (Klevenko V.M., 1968, Zatsiorsky V.M., 1970, Fomin N.A., 1973, Verkhoshansky Yu.V. ., 1988, Matveev L.P., 1991, Filimonov V.I., 2000).

4.2 Means of developing speed qualities

The means of developing speed are exercises performed at or near maximum speed (i.e., speed exercises).

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

1. the ability to perform at maximum speed;
2. the mastery of the exercises should be so good that attention can be focused only on the speed of its implementation;
3. during training, there should be no decrease in the speed of exercise;

The main means of developing various forms of speed are exercises that require fast motor reactions, high speed and frequency of movement.

) Means of general physical training. This group focuses on exercises of a general nature that have a versatile effect on the athlete's body and its functions and develop a wide range of motor skills: gymnastic exercises, exercises from other sports, running, jumping, etc. (Matveev L.P., 1991, Kholodov Zh.K., 2000).

These exercises of general physical training develop the athlete in a versatile and harmonious way, contribute to a more complete development of special qualities, outdoor activities and recovery.

This multifaceted meaning of the means of general physical training is the main difficulty in their classification, selection and application in the practice of training athletes of various levels and sportsmanship.

The entire main group of general developmental exercises, aimed at developing the speed of individual completed shock and defense movements, should be as close as possible to special ones, have a high-speed character with a sharp accentuated contraction of the main muscle groups and their subsequent relaxation.

The specificity of martial arts also requires that the selection and use of all these means take into account the characteristics of the sport (Shatkov G.P., Shiryaev A.V., 1982):

• specifics of motor skills of a combatant (acyclic nature of individual techniques and actions in general, wide variability of techniques and actions in combination with a high tempo);
• the need for precise coordination of maximum efforts and accelerations;
• compliance with the tasks of training, improvement and training of an athlete;
• transferring motor skills and physical qualities developed in the process of versatile physical training into skills and qualities specific to martial arts;
• Speed ​​exercises can be divided into three main groups:
• a) exercises aimed at influencing individual components of speed abilities;
• b) exercises of a complex (versatile) impact on all the main components of speed abilities;
• c) exercises of conjugated influence;
• Currently, there are enough situations in physical education and sports where high reaction speed is required, and its improvement by one tenth or even hundredths of a second is of great importance (Zatsiorsky V.M., 1970, Chudinov V.A., 1976) .
• A special place in the training of special speed qualities should be occupied by the improvement of a simple and especially complex reaction.
• Practicing the technique of sports and professional action in various standard situations, the problem of accelerating the assessment of the situation and decision-making is solved.

To develop a reaction to a moving object, you can use outdoor games, but the main means of training are still exercises specific to each specific type of activity. The choice reaction time largely depends on the possible reaction options, of which only one must be chosen. In a number of cases, the factor of anticipating the situation (anti-quoting) plays an important role in reducing the time of a complex motor reaction. With this in mind, when cultivating the speed of reaction of choice, they strive, first of all, to teach those involved to skillfully use the “hidden intuition” about the probable actions of the enemy. Such information can be extracted from observations of the opponent's posture, facial expressions, preparatory actions, general manner of behavior (Verkhoshansky Yu.V., 1988, Filimonov V.I., 2000).

When training the reaction of choice, follow the path of constantly increasing the number of possible options, changing the situation.

The main means of improving reaction time and improving the effectiveness of protection are conditional, freestyle and competitive fights.

exercises of a complex (versatile) impact on all the main components of speed abilities;

b) exercises of a complex (versatile) impact on all the main components of speed abilities;

c) exercises of conjugated influence;

Exercises of conjugate influence are subdivided into exercises with weights, which have a significant similarity in the nature of neuromuscular efforts and structure with strikes and protective movements: exercises with dumbbells, rubber bands, and stuffed balls.

Here, along with the development of a motor skill similar to a shock movement, physical qualities also develop.

) Means of special training aimed at educating speed qualities and certain muscle groups that are necessary for the chosen sports activity, as well as aimed at improving technology. In terms of their structure and nature, the implementation of these exercises is similar to combat movements and contributes to the improvement of special movements. This includes simple and complex simulation exercises: preparatory exercises; to improve movement, strikes, defenses and counterattacks, attacks and counterattacks, shadow boxing; this also includes all exercises on boxing equipment: boxing bag, pear, wall, paws, etc .;

combat exercises with a partner, conditional and free-style combat, competitions are the main exercises for improving physical qualities.

On the whole, the entire group of special exercises is by its nature predominantly focused on the improvement of individual completed shock and defense movements.

4.3 Methods of developing speed qualities

According to N.A. Fomin (1975), methods of educating speed qualities are biologically justified if they stimulate physiological and biochemical processes that ensure the manifestation of this quality. When educating the quality of speed, it is necessary to take into account the peculiarities of the formation of skills characteristic of certain sports. There are many different methods and methodological techniques for cultivating this quality, but in our work we will indicate only the main ones applicable to our type of martial arts.

The most acceptable and effective methods of high-speed selective training for an athlete - a teenager:

complex method,combining two methods based on the effect of force, when after exercises with weights or heavy projectiles the same exercises are applied, but already under light conditions with weights, facilitating the execution of exercises at a faster pace and with greater speed;

The method of conjugate effectsthis is a method when special exercises with the use of weights, which simultaneously improves both the technique and the speed of movements (V.M. Dyachkov, 1981).

a) methods of re-execution of actions with the installation at the maximum speed of the movement. This method consists in the fastest repeated execution of the trained movements, on a signal. The duration of such exercises should not exceed 4-5 seconds. It is recommended to perform 3-6 repetitions of trained exercises in 2-3 series.

b) methods of variable (variable) exercises with varying speed and acceleration according to a given program, in specially created conditions.

When using the method of variable exercise, they alternate movements with high intensity (for 4-5 seconds) and movements with less intensity - first increase the speed, then maintain it and slow down the speed. This is repeated several times in a row.

Competitive Methodit is used in the form of various training competitions (estimates, relay races, leveling competitions) and final competitions. The effectiveness of this method is very high, since athletes of different preparedness are given the opportunity to fight with each other on an equal footing, with emotional upsurge, showing maximum volitional efforts (Vaitsekhovsky S.M., (1971), Kholodova Zh.K., Kuznetsova V.S. ., (2000).

game methodprovides for the implementation of a variety of exercises with the highest possible speed in the conditions of outdoor and sports games. At the same time, the exercises are performed very emotionally, without unnecessary stress. In addition, this method provides a wide variability of actions that prevents the formation of a “speed barrier” (Filimonov V.I., (2000), Kholodova Zh.K., Kuznetsova V.S., (2000).

Circuit training methodis based on the observance of a number of organizational and methodological provisions. A warm-up is carried out, which should have a high-speed orientation. After that, groups are organized in which there is an even number of people. Each of the subgroups on the assignment occupies a certain "station". Each station is designed to improve a specific speed quality.

According to Degtyarev I.P., (1979), usually at the 1st "station" the speed of single blows is improved, at the 2nd - the speed of defensive reactions, at the 3rd - the speed of movement and at the 4th - the speed of serial strikes performed with the highest possible frequency.

To maintain the stereotype of time intervals typical for competitive combat, the time for performing exercises at the "stations" should be one round.

At the command of the coach, the athletes begin to simultaneously perform tasks at the "stations" for 3 minutes. After a 30-second break, necessary for the athletes to move to the next "station", as well as to partially restore working capacity, each subgroup begins to perform the next task at the next "station". After completing a full circle and thus completing all the tasks, the athletes rest for 3 minutes. At this time, those involved should, with the help of exercises, relax as much as possible those muscle groups on which the load fell. After the rest, the subgroups repeat the training circular method. Thus, the total training time is about 27 minutes.

As Degtyarev I.P. (1979) believes, during the circuit training, the coach must constantly monitor the correctness of the task at each “station”, focusing on the athletes performing the task at high speed and the correct technique of the exercise.

Repeated repetition of special and combat exercises day after day with a constant structure, rhythm, tempo, speed and strength efforts inevitably leads to the development of a complex dynamic stereotype, a strong assimilation of the main shock, protective actions (Klevenko V.M., (1968).

The specific laws governing the development of speed abilities make it necessary to carefully combine the above methods in appropriate proportions. The fact is that a relatively standard repetition of movements at maximum speed contributes to the stabilization of speed at the achieved level, the emergence of a “speed barrier”. Therefore, in the method of educating speed, the central place is occupied by the problem of the optimal combination of methods, including relatively standard and varied forms of exercises.

1.5Features of education of speed qualities in martial arts

We know, perhaps, a little more about the speed of martial artists than about another indicator of skill. This is natural, because martial arts are inconceivable without an instant reaction, a lightning attack, a swift defense.

In the study of boxers, three forms of manifestation of this quality were established (Degtyarev IP, 1970). At the same time, 4 orthogonal factors were identified that determine the manifestation of the speed qualities of a combatant:

• latent reaction time;
• single strike execution time;
• maximum rate of execution of a series of strikes;
• movement speed;
• The speed of movements in its pure form is practically not manifested. Its external manifestation is always supported not only by speed, but also by other abilities (strength, coordination, endurance, etc.).
• In martial arts, a complex reaction is the most specific, since the athlete has to constantly expect the appearance of the most unexpected signals (strike, defense, maneuvers, feints - false movements, etc.) and constantly be ready to respond with any response (or counter, leading) reception. To do this, it is necessary, having assessed the situation, to make an appropriate choice of actions (preferably the best ones) and to carry them out effectively. When training responsiveness (reaction to a moving object), training should focus on the ability to see a moving object and the motor phase of the reaction. It is necessary to fix the object with a glance before the movement begins, then the implementation time is significantly reduced. The training requirements must constantly become more difficult:
• - a gradual increase in the speed of movement;
• the suddenness of the appearance of the object;
• reducing the response distance;

You can unravel the enemy's intention, determine what he will attack with and for what purpose, but in order not to be taken by surprise, you must also choose the appropriate answer. Moreover, it is necessary to complete it on time, not late, but ahead of the enemy. And not just to do it on time, but with a certain effect, i.e. fast, precise, powerful. Reaction time is the basis of tactical skill, the speed of performing special actions (strikes, defensive actions, etc.) determines the choice of a tactical form of combat by an athlete, the ability for high-intensity strikes is manifested in maintaining a high density of combat operations in a duel, which is considered as one one of the main conditions for successful activity in the ring.

In modern sports of the highest achievements, an indispensable condition for the effectiveness of technical and tactical actions is developed ability to anticipation, i.e. to foresee the actions of opponents, the high level of development of which enables the athlete not only to effectively counterattack his actions, but also to predict the actions of the opponent and solve them in a timely manner during the fight (Surkov E.N., 1982, Filimonov V.I., 2000) .

Speed ​​is the most important factor to strike hard. From the point of view of mechanics, the force (F) is equal to the product of the impact mass (M) and acceleration (A).

In taekwondo, the legs serve both for movement and for striking, and therefore, the movement technique is designed so that the athlete has the opportunity to strike in motion from any position in an arbitrary direction. This gives extraordinary qualities when conducting a duel, when the end of one action is simultaneously the beginning of the next, which is the reason for the uniqueness in taekwondo of high-speed attacks and counterattacks with a large number of actions in a short period of time.

II. ORGANIZATION AND RESEARCH METHODS

2.1Organization of the study

Our study was conducted on the basis of the sports club "Energy", for 6 months. The experiment involved 20 people of the same age (12-14 years old), with the same level of sports qualification. They were divided into 2 groups: control and experimental, 10 people each.

Classes were held in the control group:

Monday

Wednesday from 19:00 to 20:30

In the experimental group:

Thursday from 19:00 to 20:30

The control group was trained according to the traditional method.

For our work, in the training process of the experimental group, sets of exercises based on the methodology of E.N. Zakharov (see Appendix 1), modified to meet the requirements of special shock training in taekwondo.

In accordance with the tasks set, the work was divided into stages:

At the first stage, the selection and analysis of scientific and methodological literature was carried out and groups were formed to participate in the study, as well as preliminary testing was carried out.

At the second stage, complexes were developed aimed at educating speed qualities, and the experiment itself was also carried out.

At the third stage, repeated testing and stat. calculation.

2.2Research methods

The following methods were used to solve the tasks:

1.Analysis of scientific and methodological literature.

2.Pedagogical supervision.

Testing.

.pedagogical experiment.

.Method of mathematical statistics.

Analysis of scientific and methodological literature.

It includes the analysis of literary sources. Using this method, we analyzed the theoretical and scientific-methodological literature on this topic.

Pedagogical supervision.

Represents a purposeful perception of some pedagogical phenomenon, the study of various issues of the educational and training process.

Testing.

It was held in two stages, the venue was the sports complex of the sports club "Energy". Time in the control group: Wednesday - 16:00, in the experimental group Wednesday - 17:00.

Tests to determine the frequency of movements of the arms and legs.

1. Test - "direct blow with the right / left hand (jirugi) for 10 seconds."

Test procedure:the subject performs direct blows with his hands (right and left), to the shield for 10 seconds, stops the execution at the signal.

Equipment:shield, whistle, stopwatch.

Test - "running in place for 10 seconds."

Test procedure:the subject runs on the spot, alternately touching the cord with his knees for 10 seconds, stops running at a signal.

Equipment:cord, stopwatch, whistle.

Test - "hit with the right / left foot (dolio chagi) for 10 seconds."

Test procedure:the subject performs a side kick (dolio chagi) with the right and left legs in the paws for 10 seconds, stops the execution at the signal.

Equipment:projectile, whistle, stopwatch.

Tests for measuring speed-strength abilities (Lyakh V.I., 1998).

Flexion - extension of the arms in support for 20 seconds.

Test procedure:the subject performs the bending of the arms in support for 20 seconds, the angle of flexion is 90 degrees. Stops execution on a signal.

Equipment:whistle, stopwatch.

Squats for 20 sec.

Test procedure:the subject performs squats for 20 seconds, stops the execution on a signal.

Equipment:whistle, stopwatch.

pedagogical experiment.

A characteristic feature of the pedagogical experiment as a research method is the planned human intervention in the phenomenon under study. To intervene in the pedagogical process, we used the methodology for the development of speed abilities of E. Zakharova. On the basis of his methodology, sets of exercises were compiled.

Method of mathematical statistics.

Introducing the mathematical method of data processing, we naturally apply it for the accuracy and reliability of pedagogical conclusions arising from mathematical formulas (Zheleznyak Yu. D., Petrov P. K., 20001).

• calculation of the arithmetic mean Xfor each group separately according to the following formula:

X=? Xi ,

Where X-the value of an individual measurement; n-total number of measurements in the group;

calculation of the percentage increase in the result (%) according to the following formula:

%=X-Y Ch100% ,

Where X-arithmetic mean value after the experiment;

Y is the arithmetic mean before the experiment;

calculation of standard deviation ? according to the following formula:

? = ? ?( Xi-X)І ;

Where Xi- the value of a single measurement; X n

determination of the significance of differences by Student's t-test (t) according to the following formula:

tst= He - Xk;

? ? ² + ? ²

Where X- arithmetic mean value; ? - standard deviation; n- total number of measurements in the group;

The summary results of the initial and repeated testing of the control and experimental groups are displayed in Appendix 2.

III. ANALYSIS AND DISCUSSION OF THE RESULTS OF THE PEDAGOGICAL EXPERIMENT

1Substantiation of the methodology aimed at educating speed qualities in children 12-14 years old involved in taekwondo (WTF)

When developing an improved methodology for the experimental group, we were guided by the following data:

• analysis of competitive activity (Russian Championship 2003) showed that the most effective method is aimed at high-speed work. Often, the conduct of combat by athletes is aimed at waiting, for delivering a counter blow, as well as a quick attack and exit from close combat.

The methodological offices of the Krasnoyarsk sports schools could not provide any scientific and methodological recommendations on the program bases and planning of sports activities in taekwondo (WTF), so there is an urgent need for organizing educational and training developments in this sport.

According to the theory and methodology of physical education, the age of 12-14 years is characterized by sensitivity for the education of any motor quality, in particular speed (Fomin N.A., 1973, Solodkov A.S., Solodub E.B., 2001).

for taekwondo (WTF), the age of 12-14 years is the age when athletes move from the “children” age category to the youth category, where the requirements for the physical preparation of taekwondo players increase. At the initial stage, the insufficient manifestation of strength qualities, in the use of hostilities, can be compensated for by the speed of movement and the implementation of tactical techniques.

All exercises offered by E.N. Zakharov, we divided into groups:

• running exercises;
• jumping exercises;
• protective actions;
• movement in racks;
• combat exercises;

The distribution of complexes took place as follows:

The preparatory part included exercises to prepare the body for the upcoming work - running exercises, movement in racks. At the beginning of the main and in the middle of the main part of the exercise of a combat nature. When working on the speed-strength component, jumping exercises were carried out for the implementation of general and special training. Each training included exercises for practicing defensive actions and techniques.

Their sequence, depending on the training objectives and content, may vary. Also, the proposed individual groups of exercises can be mutually replaced, due to the similar focus.

Complexes of exercises for the development of speed abilities

Complex №1.

1. Running from the start from various positions.
2. Movement in various stances.
3. Performing individual punches or kicks with maximum speed into the air or on projectiles.
4. "A fight with a shadow".

Plan - summary of the lesson

(to demonstrate the option of using the developed complexes)

1. Improvement of movements with basic steps and site - step;
2. Improving the technique of applying individual punches;
3. Improving the technique of individual kicks "yup chagi";
4. Development of speed abilities;

Lesson PartsContentsDosageO.M.W. Preparatory Part of the Lesson Main Part of the Lesson Final Part of the Lesson BuildingRunning exercises: forward; back forward; from a sitting position; from a sitting position with your back in the direction of movement; from a lying position face down; from a prone position with feet in the direction of movement; rebuildingMoving by steps 1. forward - backward by 1 step from the right-handed / left-handed rack; 2. forward - backward 2 step; 3. 4. site-step in arbitrary directions and racks rebuildingDirect single punch to the body with the right and left, followed by side kicks: in the air; in paws; Kick of the “dolle-chaga” to the body, head: into the air; in paws; "Shadowboxing" 20 sec. 2h10m. 2h10m. 2h10m. 2h10m. 2h10m. 2h10m. 20 times 20 times 40 times 3 sets of 5-10 hits 3 sets of 5-10 hits 2x30sec. Look over the left shoulder. Start at the coach's signal. When doing a squat, the legs are straight, look straight. From emphasis on fists. Perform acceleration. From emphasis on fists. When moving the body sideways, hands in the basic position in front of you. Body weight is evenly distributed on both legs. In pairs Stand in a combat stance, hands cover your head, observe the technique of performing a strike. Stand in a combat stance, turn around on the supporting leg upon impact. On the studied strikes and techniques in today's training. Complex No. 2.

1. Running at a maximum speed of 30-60 meters.
2. Repulsing with your forearm the hands of a partner who is inflicting a "clap" on your shoulder.

3. Application of a series of punches and kicks with a maximum frequency in the air or on projectiles.

Jumping from a stand 30-60 cm high.

Complex number 3.

Slopes with the removal of the shoulder back from the "clap" on it.

Alternating execution with the maximum frequency of punches, and then running in place.

1. Performing fixed series of strikes in jumps up in place with the concentration of effort in one of them.
2. Single long jumps from a place, from an approach or a run.

Complex number 4.

1.Slopes "swallowing a blow."

2.Performing the maximum number of punches in a jump on the spot.

.Consistent application of series of 10 punches or kicks.

Multiple jumps (triple, five-fold, ten-fold).

3.3Influence of the developed complexes aimed at educating speed qualities in children aged 12-14 doing taekwondo (WTF)

Indicators of the frequency of hand movements in the test of punching with the right - left hand "jirugi" for 10 seconds. in the experimental group at the beginning of the experiment were 35 ± 2.65, at the end this indicator was 40.2 ± 1.6, therefore, the increase in indicators was 15%, in the control group this indicator at the beginning was 32 ± 2.34, and at the end of the experiment, the indicator the frequency of hand movements is 34±1.8, the increase in indicators is 6.3%.

Table 1

Change of indicators of the test punch with the right - left hand "jirugi" for 10 sec. in the experimental and control groups during the experiment.

GroupsStagex± ?М%t st ?tst ?Experimental Beginning35±2.65155.1<0,01 8,2 <0.01Конец40,2±1,6Контрол.Начало32±2,246,32,0>0.05 End34±1.8

start of the experiment

End of experiment

Rice. 1. The increase in the test indicators of a right-left hand “jirugi” punch in 10 seconds. in the experimental and control groups during the experiment.

Indicators of the frequency of movements in the test running in place for 10 seconds. in the experimental group at the beginning of the experiment were 33 ± 1.08, and at the end this figure was 38 ± 0.7, the increase in results was 15.2%. In the control group, this indicator at the beginning of the experiment was 35 ± 0.9, and at the end of the experiment, the indicator of running in place was 37 ± 1.02, the increase in results was 5.7%.

table 2

Change in indicators in the test running in place for 10 seconds. in the experimental and control groups during the experiment.

GroupsTestStageX± ?М%t st ?tst ?Experiment No. 2 Beginning 33±1.0815.212.5<0,01 2,56 <0,05Конец38±0,7Контрол.№2Начало35±0,95,74,6<0,01Конец37±1,02

Rice. 2. The increase in test indicators running in place for 10 seconds. in the experimental and control groups during the experiment during the experiment.

Indicators of the frequency of leg movements in the test - a blow with the left leg "dolio chagi" to the average level in 10 seconds. in the experimental group at the beginning it was 17.2±0.54, at the end of the experiment this figure was 18.7±0.53, and the increase in results was 8.7%. In the control group, at the beginning of the experiment, this indicator was 17.1±0.47, at the end 17.8±0.42, so the increase in results is 4.1%.

Table 3

Change in indicators in the test kick "dolio chagi" to the average level in 10 seconds. in the experimental and control groups during the experiment.

GroupsStageX± ?М%t st ?tst ?Experiment. Etc. n. Beginning 16.6±0.6511.57.4<0,011,9>0.01 End 18.5±0.56 Control Etc. nBeginning 17.7±0.626.84.2<0,01Конец18,9±0,43Эксперим. Лв. нНачало17,2±0,548,78,3<0,014,2<0,01Конец18,7±0,53Контрол. Лв. н.Начало17,1±0,474,15,0<0,01Конец17,8±0,42

Rice. 3. The increase in the indicators of the right leg strike test “dolio chagi” to the average level in 10 seconds. in the experimental and control groups during the experiment.

start of experiment - end of experiment

Rice. 4. The increase in the test indicators of the kick with the left foot "dolio chagi" to the average level in 10 seconds. in the experimental and control groups during the experiment.

Squat test results in 20 sec. the experimental group at the beginning of the experiment had 20±0.52, and at the end of the experiment this indicator was 22.1±0.43, so the increase in results was 10.5%, in the control group at the beginning this indicator was 20.9±0, 37, and at the end of the experiment the result was 21 ± 0.38, the increase in the results in the control was 0.6%.

Table 4

Change of indicators of the test of a squat for 20 sec. in the experimental and control groups during the experiment.

groupstestStageX± ?М%t st ?tst ?Experiment No. 4 Beginning 20±0.5210.59.5<0,01 6,1 <0,01Конец22,1±0,43контрол.№4Начало20,9±0,370,50,6>0.05 End 21±0.38

Start of experiment - end of experiment

Rice. 5. Increase in squat test indicators in 20 seconds. in the experimental and control groups during the experiment.

Indicators in the test flexion - extension of the arms in emphasis for 20 seconds. in the experimental group at the beginning of the experiment were 28 ± 0.9, at the end this indicator was 33 ± 1.7, the increase in results was 15.2%, in the control group this indicator was 26 ± 1.5, and at the end of the experiment 28 ± 1.6, and the increase in indicators was 7.7%.

Table 5

Change in the test indicators flexion - extension of the arms in support for 20 seconds. in the experimental and control groups during the experiment.

groupstestStageX± ?М%t st ?tst ?Experiment No. 5 Beginning 28±0.9188.4<0,01 6,8 <0,01Конец33±1,7контрол.№5Начало26±1,57,72,9<0,01Конец28±1,6

Start of experiment - end of experiment

Rice. 6. The increase in test indicators flexion - extension of the arms in support for 20 seconds. in the experimental and control groups during the experiment.

When determining the reliability of differences in arithmetic means between groups, we obtained the following results:

In the test, a blow with the right - left hand "jirugi" for 10 seconds. t = 8.2, at ? < 0,01,

In the test, running in place for 10 seconds. t = 2.56, with ? < 0,05, which is more than the limit value, so the differences between the groups are considered significant.

In the test, a blow with the right (left) foot "dolio chagi" in 10 seconds. t = 4.2, at ? < 0,01, что является больше граничного значения, поэтому различия между группами считаются достоверными.

In the squat test for 20 seconds. t = 6.1, at ? < 0,01, which is more than the limit value, so the differences between the groups are considered significant.

In the test, flexion - extension of the arms in support for 20 seconds. t = 6.8, at ? < 0,01, which is more than the limit value, so the differences between the groups are considered significant.

When determining the reliability of differences between the beginning and end of the experiment in each of the groups, it was revealed:

In the test, a blow with the right - left hand "jirugi" for 10 seconds. in the experimental group t = 5.1, with ? < 0,01, which is more than the limit value, so the differences are considered significant, in the control group t = 2.0, with ? > 0,05, which is less than the limit value, so the differences between the groups are considered unreliable.

In the test, running in place for 10 seconds. in the experimental group, the differences between the arithmetic mean values ​​are significant, since t = 12.5, with ? <0.01, which is more than the limit value. In the control group t = 4.6, with ? < 0,01, which is greater than the boundary value, so the differences between the arithmetic means are significant. taekwondo speed combat exercise

In the test, kick with the right foot "dolio chagi" in 10 seconds. in the experimental group, the differences are considered significant, since t \u003d 7.4, with ? < 0,01, which is greater than the boundary value. When hit with the left foot t = 8.3, with ? < 0,01, which is greater than the boundary value, so the differences between the arithmetic means are considered significant.

In the test, kick with the right foot "dolio chagi" in 10 seconds. in the control group t=4.2, with ? < 0,01, which is greater than the boundary value, so the differences between the arithmetic means are considered significant. When hitting with the left foot, the differences are considered significant, since t = 5.0, with ? < 0,01, which is greater than the boundary value.

In the squat test for 20 seconds. in the experimental group t = 9.5, with ? < 0,01, therefore, the differences between the arithmetic means are significant. In the control group, the differences are not significant, since t = 0.06, at ? > 0.05.

In the test, flexion - extension of the arms in support for 20 seconds. in the experimental group t = 8.4, with ? < 0,01, therefore, the differences between the arithmetic means are significant. In the control group, the differences are significant, since t = 2.9, at ? > 0.01.

When analyzing the significance of differences between groups, between the beginning and end of the experiment, we found that the arithmetic mean values ​​of the experimental group are higher than the control values, therefore, there are enough grounds to say that our improved method was more effective.

) Based on the studied scientific and methodological literature on the development of human speed abilities, based on the methodology of E.N. Zakharov, we have developed sets of exercises aimed at educating speed qualities in young men aged 12-14 who go in for taekwondo (WTF).

) The developed complexes were planned included in the training process and tested for 3 months in the classes of elementary training groups of the 3rd year of study of the taekwondo department of the Regional Children's and Youth Sports School of the Olympic Reserve (KDYUSSHOR).

) The effectiveness of the developed complexes is confirmed by the results obtained during repeated testing.

) A significant increase in speed indicators among young men aged 12-14 in the experimental group of taekwondo practitioners (WTF) indicates the effectiveness of the improved methodology.

CONCLUSION

The constant growth of the level of physical culture and sports provides prerequisites for a detailed study of motor qualities, the creation of new methods and techniques for their development.

The increase in the level of fitness of athletes, in accordance with modern requirements and the conditions of fierce competition in competitions, requires a constant search and improvement of methods for increasing the level of the training process.

Based on the received data:

) In order to increase the effectiveness of the training process, we recommend using our improved technology, aimed at developing speed qualities.

) The sequence of application of the complexes developed by us, depending on the tasks of the training and its content, may vary.

) The method of developing speed qualities improved by us was approved by the educational and methodological council of the Regional Sports School for Children and Youth of the Olympic Reserve and the Council of Trainers of the Krasnoyarsk Regional Taekwondo Federation.

REFERENCES

1. Agafonov E.V., O.G. Meshalkin Wrestling technique, Krasnoyarsk, 1999
2. Ashmarin B.A. Theory and methodology of pedagogical research in physical education. - M., "Physical culture and sport"; 1978.-223p.
3. Boxing. Textbook for institutes in physics. culture. Under the general editorship of Degtyarev IP - M., "Physical culture and sport"; 1979.-178s.
4. Verkhoshansky Yu.V. Fundamentals of special physical training of athletes. - M., "Physical culture and sport"; 1988.-331s. from ill. - (Science of sports).
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6. Zheleznyak Yu.D., Petrov PK. Fundamentals of scientific and methodological activity of physical culture and sports: Proc. Allowance for students. higher ped. textbook establishments. Moscow: Publishing Center. Academy; 2001.- 264p.
7. Zakharov E.N., Karasev A.V., Safronov A.A. Encyclopedia of physical training. (Methodological foundations for the development of physical quality) under the general editorship of A.V. Karasev. - M., Leptos, 1994 - 368s.
8. Zatsiorsky V.M. The physical quality of the athlete. M., Physical culture and sport. 1970-201s.
9. Klevenko V.M. Speed ​​in boxing. M., Physical culture and sport. 1968-97s.
10. Lyakh V.I. Tests in the physical education of schoolchildren. A guide for the teacher. M., LLC firm "AST Publishing House". 1998-272s.
11. Methodology of research in physical culture. Under the general editorship of D.D. Donskoy. M., Physical culture and sport. 1961-297s.
12. Meshalkin O.G. "Education and training in wrestling", Krasnoyarsk, KSU
13. Meshalkin O.G. "The structure of the learning process and scientific research in wrestling", Krasnoyarsk, KSU
14. Obrinesova N.I., Petrukhin A.S. Fundamentals of anatomy, physiology and hygiene of children and adolescents. Textbook for students. M., Publishing Center "Academy". 2000-376s.
15. Perevoshchikov Yu.A., Shevchenko A.A. Fundamentals of physical education. K., Vissa school. Head publishing house. 1984-184s.
16. Sapin M.R. Bryskina Z.G. Anatomy and physical culture of children and adolescents. Textbook for students. ped. universities. M., Publishing Center "Academy" 2000-456s.
17. Solodkov A.S., Solodub E.B. Human physiology. General. Sports. Age: Textbook. - M.: Terra - Sport, Olympia Press, 2001.-520s., ill.
18. Smirnov V.M., Dubrovsky V.I. Physiology of physical education and sports. Textbook for students. avg. and higher educational institutions. M .: Publishing house VLADOS-PRESS. 2002. - 608 p., ill.
19. Stankin I.I. Sport and education of a teenager. M., Physical culture and sport. 1983-104s.
20. Stepanov V.G., Sokolov Yu.P., Radonyak Yu.M. Boxing (manual) M .: Military publishing house, 1967, - 102 p.
21. Theory and methods of physical education. Textbook for students of the faculty. physical culture ped. in-comrade. Under the leadership of B.A. Ashmarin. M., Enlightenment. 1990-287s.
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30. Encyclopedia of Taekwondo. Translation into Russian by TKD JSC. 1993-769s.

ANNEX 1.

Methodology for the development of speed abilities E.N. Zakharov.

1. Running from the start from various positions, including from a sitting position, lying face up, or down, in an emphasis lying, head in the opposite direction (relative to the direction of movement). Dosage: 5-6 times for 10-15 minutes with an interval of 1-1.5 minutes x 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 contact time.
2. Running at a maximum speed of 30-60 meters. Dosage: 3-5 times x 1-3 series. Rest until complete recovery of breathing.
3. Running with the maximum speed "on the move": 10-30 meters from a 30-meter run. Perform as the previous exercise.
4. Movement in various stances forward-backward, right-left, up-down. Dosage 2-3 series in 1-2 minutes. rest, which are filled with exercises for flexibility and relaxation.
5. Performing individual punches or kicks with maximum speed into the air or on projectiles. Dosage 3-5 series of 5-10 single strokes. With a decrease in the speed of strokes, the exercise should be stopped.

6. Applying a series of punches and kicks with maximum frequency in the air or on projectiles. Dosage: 5-6 series of 2-5 strokes for 10 seconds. Such fragments are repeated 3-4 times in 1-2 minutes. rest, during which it is necessary to completely relax the muscles that perform the main load in the exercise.

1. Sequential application of series of 10 punches or kicks followed by 20 seconds. recreation. Exercises are performed with different variations of strokes for 3 minutes.
2. Alternate execution with a maximum frequency of 10 seconds. first punches, then running in place, followed by a rest for 20 seconds. The exercise is performed within 3 minutes.
3. Execution of the maximum number of strikes in a jump up in place.

10. Performing a fixed series of blows in a jump up in place with a concentration of effort in one of them. You need to start with two strokes in each series, then gradually increase their number.

.Shadowboxing, during which single strikes or series of 3-4 strikes are performed with maximum difficulty, combined with movements, deceptive feints and various defenses, presenting a specific opponent in front of him. Dosage: 2-3 rounds lasting 1-3 minutes each. Rest between rounds 2-4 minutes.

Having beaten off with his forearm or brush, the partner’s hands, applying a clap from the side with his palm on your shoulder. I.P. - standing facing each other at arm's length, hands down, along the body. It is recommended to perform in the form of a game.

Slopes with taking the shoulder back from the “clap” on it, with the palm of the partner, who is facing you at arm's length. Perform the same as the previous exercise.

Slopes (“swallowing a blow”) with the pelvis retracted back, the torso tilted forward from a direct blow with a hand or foot of a partner facing you, at a distance of 1-1.5 meters. Perform in the form of a game.

Jumping from a stand, 30-60 cm high, followed by an instantaneous repulsion in a jump up or forward. Dosage: 5-8 jumps x 1-3 series.

Single long jumps from a place, from an approach or a run.

Dosage: 5-6 jumps x 2-4 series.

Multiple jumps (triple, five-fold, ten-fold). Dosage: 3-4 jumps x 2-4 series.

Annex 2

Tests 2220192120Frequency of leg movements (pr.n., lv.n.) for 10 s. number of times end 17191616191917191818 start 17171415181817191818 end start 20211719172019191819 start 19191714172016191719 Running in place for 10 s, number of times end 40413637393692933Frequency of arm movements, number of times43039283827253024Tests 30413330253232 start 29292628343025252729 Squats in 20 s, number of times end 182322222222323232021 start 16212221211921232021 Frequency of leg movements (ex. n., lv.n.) for 10 s. number of times end 19172219191718171920 start 17162018171519151817 end start 18162119211819181718 start 16151919191515141717 Running in place for 10 s, number of times end 423836383638 40403834 start 36352834293437363530 Frequency of arm movements, number of times end 42414744343238423840 start 42374546252727373037

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The peculiarity of a duel in taekwondo is that the intensity of its conduct is constantly changing, and the actions of opponents alternate with periods of position selection, movements, preparation of an attack and transition to defense. Endurance in such work depends not only on your energy reserves and how they are spent, but also on the speed and efficiency of recovery after active actions. Intensive performance of defensive and attacking actions is provided by anaerobic processes, and the speed of recovery during the battle determines the power of the aerobic process. In this case, it is recommended to avoid long series of strokes at a high pace, since this leads to a rapid increase in fatigue, a decrease in performance and a need for a long recovery period. The decrease in working capacity is expressed primarily in a decrease in the force of blows, deterioration in reaction, accuracy of movements, speed of attack, defense and movement.

The strategy for developing special endurance consists, in general, of two components: improving endurance by improving anaerobic abilities, and developing aerobic abilities.

The development of alactic anaerobic power is performed by performing special series of exercises, lasting from six to ten seconds, and repeated five to six times, with a rest of ten to fifteen seconds. In training, in total, you can perform two to four series of loads, and rest between them for four to five minutes. It should be borne in mind that the lower the fitness of the body, the longer the rest intervals should be. Time intervals for rest must be taken up with stretching exercises or slow and smooth implementation of sets of exercises (Tul in taekwondo, or Kata in karate). For the development of glycolytic anaerobic abilities, increase the duration of the exercises from twenty thirty to forty seconds. With a rest interval of three to six minutes, the load is aimed at increasing power, and when it is reduced from two minutes to ten seconds, it is aimed at increasing the capacity of anaerobic glycolysis.

To improve special endurance, which is manifested in the ability to fight at the level of one's maximum strength, specially prepared exercises are used in different modes of muscle activity. To do this, it is mainly recommended to use "shadow boxing", perform a series of strikes on projectiles, while moving, etc.

Malonos Yaroslav, 1990,
candidate master of sports in bodybuilding

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  Physical development, as a process of changing the natural morphological and functional properties of an organism in ontogenesis, occurs according to its natural laws, which no one is free to abolish (patterns of age sequence to uneven development, interaction of genetic and environmental factors of development, etc.). Due to these patterns, various periods of age development (from intrauterine to senile) are successively replaced throughout life, during which the time and functions of the body undergo significant changes (in particular, by adulthood, the length and volume of the body increase several times, and body weight, the magnitude of the strength shown by the muscles, the minute volume of blood and a number of other parameters characterizing the morphological and functional capabilities - many times, some even 20-30 times or more). Unfolding according to natural laws, the process of human physical development is at the same time largely determined by the specific social conditions of life, activity, and especially physical education.

  Depending on the totality of factors and conditions of physical development, it can have a different character - be comprehensive and harmonious, or limited and disharmonious. Knowing and skillfully using the objective laws of this process, it is possible to influence its dynamics in such a way as to give it features that are preferable for the individual and society, ensure the directed development of vital physical qualities that underlie motor abilities, increase the body's functional capabilities, and increase the overall level of performance. necessary for creative labor and other socially useful forms of activity; it is also possible, in all likelihood, to significantly postpone the timing of age-related involution (regressive changes) in the physical conditions of the body, which naturally occurs with aging. The ability to expediently influence the process of physical development, optimize it, directing the individual along the path of physical improvement, and is realized under certain conditions in physical education.

  The study of age-related features of the formation of motor function, the development of physical qualities: speed, muscle strength, endurance, agility and flexibility is of great importance. By motor function we understand the totality of physical qualities, motor skills and abilities of children, adolescents and adults. The motor function is one of the complex physiological phenomena that provide resistance to environmental conditions. Physical (or motor) qualities are commonly referred to as individual qualitative aspects of a person's motor capabilities.

  The physiological prerequisites for the development of the physical quality of speed in primary school age are a gradual increase in the functional mobility and excitability of the neuromuscular apparatus, as well as the intensive development of the ability to perform fast movements with individual parts of the body (hand, arm).

  However, in children of primary school age, the ability to quickly move in space is poorly developed. The average running speed noticeably increases only by 10 years. By this age, girls show the greatest increase in standing long jump results (20%). In boys, the value of this increase at the age of 8 to 11 years is 8-9%, and its largest values ​​are observed at 13-14 years.

  By the age of 14-15, the rates of age-related functional and morphological rearrangements, which provide an increase in speed, decrease. In this regard, the effectiveness of speed and speed-strength exercises is somewhat reduced.

  In older adolescence and youth (grades 9-10), there is no fundamental change in the means of speed formation. Only quantitative changes are observed: the length of the runs increases to 80-100 meters, the volume of speed-strength exercises increases.

  Schoolchildren 7-11 years old have low rates of muscle strength. Power, especially statistical, exercises cause in them the rapid development of protective inhibition. Thus, the age characteristics of children limit the use of strength exercises in training. Children of this age are more disposed to short-term speed-strength exercises. Jumping, acrobatic, dynamic exercises on gymnastic equipment are widely used at 7-11 years of age.

  By adolescence, and especially by adolescence, due to the relatively high morphological and functional maturity of the motor apparatus, favorable opportunities are created for the development of strength.

  Children of primary school age are characterized by insignificant endurance. However, by the age of 10, they have an increased ability to repeatedly perform high-speed work (repeated short-distance running), as well as low-intensity work (slow running) for a relatively long time. Slow running can be successfully used as the main means of developing general endurance already at primary school age. Under the condition of a gradual increase in the duration of low-intensity exercises, the volume of running training at 11-12 years of age can be increased to 14 km. In Week. A good means of developing general endurance is walking and running, alternating with walking, skiing at a distance of 1 to 1.5 km.

  Primary schoolchildren have all the prerequisites for acquiring qualities such as flexibility and dexterity. Morphological features of the musculoskeletal system - high elasticity of ligaments and muscles, high mobility of the spinal column - contributes to increasing the effectiveness of special exercises for the development of these qualities.

  The highest natural rate of development of flexibility is observed at the age of 7 to 10 years. In girls of 10-12 years old and in boys of 10-12 years old, active flexibility reaches its maximum values. However, increasing flexibility at this age should not become an end in itself. A coach, a teacher must always remember that in children, excessive mobility in the joints can lead to deviations in the formation of certain motor skills.

  Improving flexibility in adolescence and younger adolescence occurs during classes with special exercises (paired, with full amplitude, stretching), characteristic of a particular sport.

  Age from 7 to 10 years is also characterized by high rates of development of dexterity of movements. This is helped by the high plasticity of the central nervous system, the intensive development of the motor analyzer, which is expressed, in particular, in the improvement of the spatio-temporal characteristics of movement.

  In adolescence, the content of the means of educating physical qualities changes significantly. Exercises that provide the appearance of qualities specific to a particular sport are increasing. Nevertheless, the main methodological directions in the education of physical qualities are preserved in all age groups.

  The creators of the doctrine of the physical development of man V.V. Bunak (1940) and P.N. Bashkirov (1962) interpret physical development as a complex of morpho-functional properties of an organism that determine the reserve of its physical strength. In relation to children, physical development is defined as the process of formation of the structural and functional properties of a growing organism. V.G. Vlastovsky (1976), one of the most authoritative modern researchers of problems, classifies physical development as a complex of morpho-functional features that characterize the age level of a child's biological development.

  Thus, there are two main interpretations of the term "physical development":

  As a set of indicators indicating the level, "strength" of the individual's health, "the reserve of his physical strength";

  A set of features reflecting the level (and process) of age development. Both estimates are based on a comparison of individual morpho-functional indicators with average static age standards.

  If we evaluate the physical development of children and adolescents according to the standards of previous years, we can see that the proportion of children with an assessment of physical development “excessive” is gradually increasing due to a decrease in the “norm”, at the same time, according to modern standards, they fall within the boundaries of this “norm”. And this is not so much the result of the acceleration of growth and development, but rather the result of an increase in the fat component in body weight. It is in this part of the younger generation that various deviations in the state of health are noted much more often than their peers.

  It has also been established that the excess of height and body weight indicators within the statistical "norm" even by an insignificant amount adversely affects the functional capabilities and working capacity of children and adolescents, which makes it doubtful the possibility of establishing a "norm" according to average statistical standards.

  The rapid growth of sports results in combat sports and the "rejuvenation" of the highest sports achievements have led to the fact that taekwondo classes begin at the age of 4-5. The beginning of specialized taekwondo classes is usually timed to 10-11 years. However, before this age, it is necessary to create the prerequisites for sports specialization. This goal is served by the stage of preliminary preparation, the main task of which is to improve health and comprehensive harmonious development.

  The means of solving these problems, in principle, are no different from the means of other types of sports specialization. These are outdoor games and game exercises, general developmental exercises. A special place at the initial stage is occupied by choreographic and physical training. This makes the stage of preliminary preparation extremely important for the subsequent specialization in taekwondo from the point of view of the formation of a high culture of movement. These types of exercises occupy from 40 to 60% of the total load.

  Training on apparatus exercises should begin after the creation of sufficient prerequisites for the development of the muscular apparatus of the upper limbs, back, shoulder girdle, and lower limbs. The main attention should be paid to the improvement of muscle sensations, the development of speed, dexterity and, much later, strength.

  The development of a fine muscular sense is associated with the improvement of the proprioception apparatus. It is achieved by exercises with unlimited muscle tension, limited visual control and gradual complication, performed with different amplitudes and speeds. The accuracy of performing exercises is not only a means of improving the proprioception apparatus, but also a necessary prerequisite for an acrobatic school, without which progress at a later age becomes impossible.

  The second stage of training begins at 10-11 years old for girls and from 11-12 years old for boys. Physiologically and pedagogically, such initial terms of sports specialization are justified, which create conditions for achieving high sportsmanship in acrobatics by the age of 18-20 for men and by 15-16 years for women.

  At the stage of specialized sports, the volume of general developmental exercises decreases. It is 20-30% of the total load. This stage lasts from 4 to 5 years. At this stage of specialized training, favorable conditions are created for the development of jumping ability (9-13 years old), flexibility (10-12 years old). Accuracy of movements, spatio-temporal coordination in boys develops intensively up to 13 years. Motor abilities in girls reach a high degree of perfection by the age of 12. After the age of 12, girls with more difficulty than before this age master technically complex acrobatic exercises.

  In adolescence, special exercises with additional weights are used to develop strength - dumbbells, a barbell, sandbags. General developmental exercises on the shells are less effective than exercises with weights. Special exercises with weights give a high effect. For boys aged 17-18, weights should be 50-60% of the maximum load lifted by an athlete.

  Modern sports martial art is distinguished not only by the highest complexity of exercises, but also by large volumes of training loads. Currently, international-class taekwondo practitioners train 9-10 times a week, and on some days they conduct up to three training sessions a day. For one lesson, they perform an average of 2 to 2.5 thousand elements per week. They perform most of the elements in integral combinations, the number of which varies in one lesson from 20 to 35.

  The intensity of training sessions in taekwondo is relatively low. It ranges from 3-4 to 10%. This means that the time spent on doing exercises is 10-30 times less than the total time spent doing exercises. The low intensity is due to the high complexity of the exercises. It takes a lot of time to practice these exercises.

  One of the possible means of increasing the functionality of the vegetative sphere should be considered long-term low-intensity, as well as cross-country running, sports games, swimming, skiing.

  Some qualities of a 19-year-old boy may be worse than an 8-year-old. At the same time, the slightly less lability of the young man's nervous system will require him a lot of time to form special skills. This means that their training program will be different in terms of the development of precisely these qualities and the formation of certain skills.

  In this regard, for taekwondo fighters - beginners of different ages, the duration of the training period and its content may be different. But it is precisely depending on the level of their physical development that the possibility and expediency of setting the task of physical training is determined.

  The works of a number of researchers have elucidated age-related features of physical development. For example, it is known that the muscles of children are more elastic than those of adults, because they contain more water and less inorganic salts. They are more prone to stretching, and this is used in practice. Such muscles are not capable of significant tension. But it is necessary to develop such abilities.

  Boys successfully cope with their weight, especially if they are helped with this. And help in this case should consist primarily in activating those muscle abilities that these beginners have, i.e. in improving the coordination of muscle work, and not in pumping muscles with the aim of their hypertrophy.

  It should also be taken into account that the bones of babies contain a large amount of cartilaginous tissue, and therefore it is not necessary to load another gymnast with large weights and percussion exercises. And at the same time, the task of developing the speed-strength potential is quite adequate here.

  Interestingly, according to a number of functional indicators, the body of an 8-9 year old child is in a more favorable position for physical exercises. He, for example, has a greater capacity of the cardiovascular system than adults: a larger minute volume of blood at rest and during muscular work, a large surface of the lungs, a large minute volume of breathing with a larger surface of the lungs. And these are factors that directly determine the functional endurance of the body. This means that endurance exercises for children of this age are not contraindicated. And more than that. Applying exercises in accordance with their capabilities, it is possible and necessary to achieve an increase in the level of these capabilities, the improvement of all body functions.

  With beginners 15-16 years old and older, work in this direction is much more difficult to carry out. By this time the natural development of body functions begin to subside. A growing organism requires an appropriate energy supply. However, it turns out that it contains few oxygen carriers - hemoglobin in the blood and myoglobin in the muscles, which means that the oxygen capacity of the teenager's body is less than that of an adult and even a child. The discrepancy between weight and change in muscle strength is especially evident.

  At 16-18 years of age, the greatest increase in “maximum strength” is noted. This force, with which you can cope with a foreign object, for example, move the bar. At this age, such strength really turns out to be greater. But its owner, who so successfully fulfills the role of a "loader", as a rule, does not show good results in the movements that need to be performed by the body in the positions of weights or stops. It turns out that the relative strength, i.e. strength in terms of 1 kg of body weight, such "heroes" have little.

  Another thing is also important: the restructuring of the functional-anatomical structure of the muscles, necessary for the development of physical qualities, turns out to be very difficult, since the structural biochemical composition of the muscles and their elements becomes more stable and bone. In general, there is a fairly clear discrepancy between motor and functional capabilities.

  In the practice of modern sports training, much attention is paid to the development and education of the speed-strength qualities of those involved, which qualitatively increase a person's ability to manifest the maximum power of efforts in the shortest period of time. A high level of speed-strength qualities education has a positive effect on the physical and technical fitness of those involved, on their ability and concentration of efforts in space and time. As N.V. Zimkin, speed-strength loads are more versatile and effective than just speed or power loads, they adapt the body to perform work, creating prerequisites for increasing not only strength, but also speed of movement. A number of authors recommend starting to cultivate speed-strength qualities in childhood and adolescence, since this contributes not only to the development and education of speed and strength, but also to the comprehensive physical development of children.

  As a result of the study of the methodological features of the development of taekwondo stamina, the following conclusions were drawn:

  The purpose of training and studying taekwondo is to achieve a harmonious unity of the physical, mental, spiritual and moral principles in a person;

  The composition of martial arts from the entire list of activities includes actions (exercises): demonstration-artistic; coordination and operational; martial arts (hard contact exercises).

  Taekwondo classes at an early age develop motor skills in children, instill in them a culture of movement. At this stage, the foundation of taekwondo technique is laid in children, which will subsequently make it possible to compete in competitions or, if an applied (combat) section of taekwondo was given in the classes, will help in military service, work in law enforcement agencies. During training, students develop perseverance, willpower, the ability to work independently and in a team.

  An analysis of the state of world sports shows that a high organizational and methodological level of sports work with children, adolescents, boys and girls largely determines the success of a country in the international sports arena. Therefore, it is quite natural that in the Russian Federation, as in other countries of the world that are strongest in terms of sports, much attention is paid to the preparation of sports reserves.

  It should be borne in mind that the use of speed-strength and sprint exercises to a greater extent contributes to an increase in speed during its intensive age period - at 11-12 years old for girls, at 12-13 years old for boys.

  Young athletes should be gradually accustomed to maintaining statistical postures with mandatory control of breathing. The use of statistical exercises is caused by the need to maintain the correct position of the body when performing exercises. Statistical exercises are of particular importance for developing and maintaining correct posture.

  Modern sports martial art is distinguished not only by the highest complexity of exercises, but also by large volumes of training loads. Currently, international-class taekwondo practitioners train 9-10 times a week, and on some days they conduct up to three training sessions a day. For one lesson, they perform an average of 2 to 2.5 thousand elements per week. They perform most of the elements in integral combinations, the number of which varies in one lesson from 20 to 35.