Preparation process taekwondo is a multifactorial system of using a variety of means, methods, organizational forms and material and technical conditions aimed at the development of an athlete in order to ensure his readiness for sports achievements. The process of preparing taekwondo practitioners includes education, training, competition and out-of-competition factors that increase the effectiveness of training and competition.
The goal of training athletes is to maximize possible result in competitions. To achieve this goal, physical exercises are used as the main means of improving various physical qualities, abilities and other aspects of preparedness, teaching and training methods are determined, the intensity and intensity of physical activity and the level of sports training are planned.
The main sections of taekwondo training The content of taekwondo sports training is determined by the following sections of training: physical, technical, psychological, tactical and theoretical. The content of these sections of training depends on the contingent of those involved, their age, length of service, level of preparedness and the period of sports training. General and Special Physical Training Taekwondo practitioners need to be well physically prepared and have a high level of development of such physical qualities as speed, strength, flexibility and agility. In addition, in order to be able to endure large training loads aimed at developing the correct technique of movements and successful performance in competitions, it is necessary to have a high level of special endurance. The physical training of a taekwondoist is mainly aimed at educating his physical qualities, which contribute to improving the technique of the movements performed.
The need to conduct separate physical training classes is dictated by the specifics of the activities of taekwondo practitioners. The main training provides for the repeated execution of technical elements in order to improve the technique of strikes. During such a training, an athlete mainly uses the stock of physical qualities he has, and their growth does not occur under these conditions, because. the efforts developed during the exercise, although very intense, are short-lived. Therefore, taekwondo practitioners conduct separate classes for general and special physical training, the volume of which sometimes reaches more than 50% of the total training time.
General physical training (GP) is aimed at the comprehensive physical development of all systems and functions of the body of athletes and is the basis for training special physical qualities and skills.
The means of general physical training of taekwondoists are: combat and general developmental gymnastic exercises, outdoor and sports games, walking, running, jumping, swimming, throwing, weight-bearing exercises (kettlebells, dumbbells, barbells) and other exercises aimed at developing strength, speed, flexibility and endurance.
General physical training occupies an important place in the system of long-term training of taekwondoists, being the basis of taekwondoists' motor activity. Especially importance OFP is at the stage of initial training of young taekwondo athletes, when the foundations for many years of sports training are laid. Athletes of older age and high qualification exercises of general physical training are especially widely used in the preparatory and transitional-preparatory period. Physical fitness exercises are also a means of active recreation and are used to relieve active nervous tension and fatigue from monotonous daily work.
Special physical training is aimed at cultivating those physical qualities that ensure the successful mastery and performance of both simple and complex exercises at a high quality level.
Special physical qualities for taekwondo fighters are the power and speed-strength qualities of the leg muscles, which provide good jumping ability, the muscles of the torso and arms, the static and dynamic strength of the muscles of the arms and legs. Since, when performing jumps, athletes have to overcome mainly their own weight, of all the strength indicators for taekwondo fighters, the most important indicators are the absolute strength of the leg muscles and the relative strength of the muscles of the trunk and arms.
The flexibility of a taekwondoist is considered as the ability to perform strikes and jumps with a large range of motion and is determined by the elasticity of muscles and ligaments. The most important is good mobility in the hip, ankle and shoulder joints, which contributes to the correct execution of technical actions.
The endurance of a taekwondoist is considered as the ability to perform complex coordination movements for a long time without reducing efficiency.
The dexterity and coordination of a taekwondoist are of a pronounced specific nature. It is known that the manifestation of dexterity, for example, in sports does not guarantee success in gymnastics or taekwondo. For taekwondo fighters, a specific manifestation of dexterity is the ability to maintain a stable balance, to finely differentiate the spatial and temporal parameters of movements.
The means of special physical training include physical exercises aimed at developing the special physical qualities of a taekwondo player. They are conditionally divided into:
– exercises for the development of muscle groups that carry the main load when performing technical actions;
- exercises similar in structure of movements to taekwondo technique, but performed in changed conditions, which contribute to the development of one or another quality.
Methods of education of power and speed-strength qualities
When carrying out strength training, it should be remembered that for taekwondo, its manifestation is most important in combination with speed and does not require an excessive increase in muscle mass, which can adversely affect the speed qualities of an athlete. Therefore, in the process of strength training, exercises aimed at developing the strength of muscle groups alternate with exercises aimed at developing speed, and the whole process is called speed-strength training.
It is known that the manifestation of speed is limited by the corresponding coordinating mechanisms, therefore, the method of educating speed provides for the performance of exercises at maximum speeds that are coordinatively similar to competitive ones, while the exercises must be well mastered so that all attention during their performance is directed to speed.
If the lack of strength does not make it possible to perform the movement at maximum speed, then it is necessary, by changing the position, to facilitate the execution of movements in this coordination, which will contribute to the increase in the speed capabilities of the athlete. When performing exercises that do not correspond to the athlete’s strength capabilities, a “speed barrier” may arise for a while, which is very difficult to overcome. Therefore, in parallel with the development of speed, it is necessary to work on the development of the strength of this muscle group.
To increase the strength of the muscles of the trunk, arms and legs, physical exercises of a dynamic and static nature are used without weights and with weights.
To develop strength, the following exercises are used:
- with overcoming their own weight to failure;
- with limit or near-limit weights;
- static hold of the legs with short rest intervals.
Conducting strength exercises should alternate with stretching and speed exercises. The development of speed-strength qualities is facilitated by the use of exercises performed with weights for short time periods (15-20 s), after which exercises without weights are performed. This combination of exercises gives great increases in speed capabilities.
A special place in the speed-strength training of taekwondo fighters is occupied by the development of jumping ability, for which weight jumps, “multi-hops”, jumps up and “in depth” with a rebound are used. It should be remembered that speed-strength training should be carried out with athletes who are able to mobilize to perform speed exercises at the limit or near-limit levels, and they should be carried out for a short time (from 5 to 15 s) with rest intervals until almost complete recovery. Exercises should be performed before the first signs of fatigue (decrease in speed) appear.
Methodology for educating flexibility
The flexibility of an athlete is determined mainly by the elasticity of muscles and ligaments, which, in turn, depend on a number of factors:
- ambient temperature (the higher the temperature, the higher the elasticity of the muscles);
- daily periodicity (in the morning, flexibility is somewhat lower than in the evening);
- the state of the central nervous system (in an excited state, the elasticity of the muscles increases, which manifests itself during the competition);
Joint structures.
It is easier to develop flexibility in childhood, however, athletes achieve the greatest mobility in the joints by the age of 10-16, at an older age, the indicators of joint mobility decrease. Women are more flexible than men, which is due to the fact that there is a negative relationship between indicators of flexibility and strength.
Excessive enthusiasm for the development of flexibility affects the strength and speed-strength capabilities of athletes, therefore, it is reasonable to combine flexibility exercises with strength exercises and develop it to the required level, which ensures the free execution of movements.
It is customary to distinguish between passive and active flexibility.
Active flexibility is the ability to perform movements with maximum amplitude due to the work of the muscles passing through a given joint, and passive flexibility is the achievement of maximum mobility in the joints due to external forces. In addition, the structure of the joint and surrounding tissues can serve as a limiter to flexibility, therefore, such a concept as anatomical flexibility is distinguished. However, the main reason for the limitation of flexibility is the tension of the antagonist muscles, so the development of flexibility is mainly aimed at developing the ability to combine the contraction of the muscles that produce the movement with the relaxation of the stretched ones.
In accordance with this, flexibility can be developed with the help of active and passive exercises. Active exercises are characterized by the inclusion in the work of the muscles passing through this joint, and passive exercises are characterized by the use of external forces.
Of the active exercises, springy and swing movements are the most effective, especially active static exercises (stretching), in which the athlete maintains maximum stretch for a short period of time (approximately 15-20 s).
Stretching exercises require a large number of repetitions, with a single exercise, the effect will be insignificant. Therefore, stretching exercises are performed in series, with several repetitions in each, with a constant increase in the range of motion. Passive exercises allow you to achieve the desired mobility in the joints a little faster, but the effect of their implementation is less stable than from active exercises, so in the classroom they are best used in combination with active exercises. Passive exercises are performed with partners and various weights using your own! ny efforts. For example, when performing a forward bend, you can pull yourself with your hands to your legs, while using the strength of your own hands.
Exercises used to break mobility in the hip joint
1. Forward bends from I.P. standing, sitting, legs together and legs apart: performed in combinations of dynamic and static modes, due to active movements and with the help of a partner.
2. Performing "splits": springy swings in the twine; static retention of a pose in a twine with active muscle tension; split with the front leg elevated; twine from a standing position facing the gymnastic wall, with the help of hands.
3. Slopes on the gymnastic wall: I.p. standing facing the wall on the 3-4th step (legs can be together and apart), intercepting the poles, perform slopes, reducing the race
standing between arms and legs.
4. Standing, legs apart or together, with your back to the gymnastic wall, lean forward and, holding on to the bar of the gymnastic wall, pull the body to the legs, alternating springy slopes with static retention of the body in a bent position,
5. With your back to the gymnastic wall on the 2-4th pole, bend over and grab the pole with your hands at the level of your knees; straining, perform springy inclinations, trying to prevent a complete overturn.
6. Lying on your back, bent over, legs apart, grab your heels with your hands and, performing springy movements, try to touch the floor with your toes and pelvis at the same time.
Exercises used to develop mobility in the shoulder joints
1. Twisting with a gymnastic stick or rope, with a reduction in grip width.
2. Jerk, swing and circular movements with straight arms in various combinations (forward, backward, sideways).
3. Hanging on rings or bar, swinging and turning.
4. Standing in front of the gymnastic wall, tilt forward; putting the hands of straight arms on the pole at the level of the belt, perform springy swaying (fail
hang in the shoulders). This exercise can be done with a partner.
5. Standing on the gymnastic bridge. Straightening the legs, transfer the weight of the body to the arms so that the projection of the shoulder joints goes somewhat forward relative to
support area.
Exercises used to develop mobility in the ankle joints
1. sitting in an emphasis on his knees, pressing his pelvis on his heels. Raising the knees up and swaying on the insteps of the feet.
2. sitting, the legs are pulled back, the partner presses on the socks, trying to get the socks to the floor, while the knees should be straightened (stretched).
Exercises aimed at developing flexibility are included in the warm-up of each training session and can be a program of special classes, however, given the specifics of the activities of taekwondo athletes, it is more rational to combine the development of flexibility with strength and speed-strength training, which will allow maintaining the muscle tone and speed qualities necessary for taekwondo athletes while improving plasticity and mobility in the joints.
Before carrying out classes on the development of flexibility, be sure to warm up before the appearance of sweat. The appearance of pain in the muscles is a signal to stop their implementation. Methods of education of special endurance Endurance is considered by theory and methodology physical education as the ability to resist fatigue that develops in the process of repeated repetition of exercises during training and competition. In the process of repeated exercise, in addition to physical, sensory and emotional fatigue develops.
Taekwondo endurance education is considered as an increase, firstly, in general endurance, which provides for an increase in the functionality of muscles and the heart; secondly, special endurance, i.e. the ability to perform exercises repeatedly without compromising quality.
The means of educating general endurance are general physical training exercises, mainly of a cyclic nature (running, walking, swimming, sports games).
The means of developing special endurance are exercises with shells, exercises performed to failure with a partner in pairs, conditional and freestyle 1 fights.
To develop special endurance when performing exercises, the following are used:
- repeated repetition of exercises (from 7 to 15 times);
- repeated repetition of a series of exercises (1 time
- performing exercises of relatively low complexity for a long time (2-3 hours);
- performing exercises of higher complexity;
– training sessions lasting more than 3-
4 hours;
- performing well-mastered exercises against the background of obvious physical fatigue after hard work in the gym.
When cultivating endurance, it is necessary to ensure that classes do not lead to persistent nervous overwork, which is expressed in deterioration and loss of sleep, emotional declines, etc. To do this, at the first signs of excessive fatigue and sleep disturbances, it is necessary to reduce the special load and apply restorative means.
In the process of physical training of children, it is necessary to remember about the sensitive periods of development of individual physical qualities. The most intensive development of speed-strength qualities in girls is observed up to 13-14 years (depending on the biological age of athletes), and in boys - up to 17 years.
The relative strength of boys develops most intensively until the age of 13-14, then the growth rate decreases slightly, and after reaching biological maturity, with directed training, a noticeable increase is again observed. In girls, the indicators of relative strength noticeably increase in the prepubertal period, with the entry into puberty they decrease significantly.
Flexibility develops most easily in childhood, when the muscles and ligaments are most elastic, with an increase in muscle mass, mobility indicators in the joints deteriorate. Flexibility develops better in girls than in boys. Coordination of movements is well developed in children of primary school age, which allows them to master complex movements. During puberty, there is often a deterioration in coordination of movements and a decrease in sports results, which is temporary and is associated with the characteristics of the biological maturation of the body of athletes.
Psychological preparation
The importance of the state of mind for achieving success in sports practice cannot be overestimated. It determines both the process of learning and improvement, and the success of competitive activity.
The process of psychological preparation solves the following tasks:
1. Education of sports character.
2. Development of perception processes.
3. Development of attention and ability to concentrate (i.e. stability, concentration, the ability to switch from one object to another, the speed of mobilization, the ability to resist distracting factors).
4. Development of muscle memory and imagination necessary for ideomotor training.
The process of psychological preparation can be conditionally divided into two interrelated areas:
- education of moral and volitional qualities;
- improvement of mental abilities.
The development of moral and volitional qualities affects the issues of personality education and the formation of the sports character of the student.
Improving mental capabilities is aimed at improving mental qualities in order to actively influence the athlete's condition and muscle-motor sensations that arise during training and competition.
The mental qualities of athletes are determined, on the one hand, by heredity, and on the other hand, by the specifics of the sport.
The state of the psyche is decisive in the process of training and competition. During the training period, there are cases when the physical condition of an athlete allows him to perform any exercise, but the lack of psychological readiness slows down the training process. The reason for this, as a rule, is excessive nervous tension and a feeling of fear that arises before performing certain actions. In such cases, everything depends on the personal characteristics of the athlete, the state of his psyche and the level of moral and volitional preparedness.
From personal qualities, the need for achievements, the need for communication, the orientation of the personality, self-esteem, anxiety-anxiety are distinguished.
The need for achievements is seen as a constant desire to improve sports results - a character trait inherent in the best athletes of all sports without exception.
This need is formed in the athlete in the course of many years of sports. Characteristic features of people with a high level of need for achievement are:
- perseverance in achieving your goals;
- dissatisfaction with what has been achieved;
- the constant desire to do better than before;
- a strong passion for work;
- the desire to enjoy success;
- creative attitude to the most common tasks;
- dissatisfaction with the unexpected ease of the task and success.
The need for communication is manifested as a person's desire for joint activities, stimulates and directs communication between people, encourages the rejection of selfish inclinations, maintaining harmony and friendly relations.
The orientation of the personality implies the consideration of three types of attitude of the personality to the world around, namely: orientation towards oneself; focus on mutual action and communication; task orientation.
Self-orientation is seen as a desire for personal well-being. Such people are busy with themselves, their feelings and experiences, it is typical for them: to make hasty conclusions and assumptions about other people and their work, to try to impose their will on others, often inability to listen to the interlocutor.
The focus on mutual action and communication reflects the desire of a person to maintain good relations with comrades in joint activities. High-class taekwondo fighters are characterized by an average level of focus on mutual action.
Orientation to the task (business orientation) reflects the passion for the process of activity to achieve a useful result, the desire to master new knowledge and skills. Orientation to the task is the key to achieving high sports results in taekwondo.
In the process of life and interaction of people, each person develops his own attitude towards himself, i.e. self-assessment of one's personality and abilities. Self-esteem does not always coincide with the real capabilities of a person and can be overestimated or underestimated.
The reason for low self-esteem is self-doubt. This leads to an inability to realize the available opportunities. When working with such people, you need to instill confidence in them, support them when they fail, and do not skimp on praise.
Athletes with high self-esteem are characterized by an excessively high idea of themselves and their capabilities, ignoring everything that violates a high idea of their own personality. Any task is perceived as a result of the prevailing circumstances, and any remark is perceived as a nitpick. Such athletes are not inclined to look for the cause of their failures in themselves, but look for it in biased refereeing, bad opponents, etc.
Adequate self-esteem is characterized by its increase with success and decrease with failure. To form adequate self-esteem among taekwondo practitioners, it is necessary to have a fair (truthful) attitude towards the actions and successes of students, foster interest in this sport, and set realistic tasks for the athlete.
The feeling of anxiety and anxiety (BT) is a component of the personality structure, and therefore it takes a certain amount of time and focused work to overcome this feeling. The elimination of BT is helped by psycho-regulatory training, having mastered the methods of which the athlete will be able to create an optimal combat state for himself in any competitive situation.
The essence of psycho-regulatory training is as follows: an athlete, using certain formulas, creates an optimal combat state (OBS), which is characterized by individual data on the severity of vegetative processes (heart rate and respiration, sweating, muscle tone, etc.). The creation of OBS contributes to successful performance during competitions.
Psychological preparation implies the impact on the athlete by the methods of verbal persuasion and the formation of certain motor images in him, which ensure the correct execution of movements in the conditions of both training and competition.
The process of psychological preparation proceeds in close connection with technical, physical and tactical preparation. A trainer-teacher should be interested in new developments in the field of psychology and strive to apply in his work that which will contribute to the success of the training process. The main methods of influencing an athlete are persuasion, clarification and suggestion. Content, logic, evidence and expressiveness of speech have a positive effect on the athlete and help to master new exercises more successfully, as well as compete in competitions.
Influencing the athlete with a word, the coach corrects the process of training and competition, forcing him to recreate the correct images of tactical actions in his head, form a state of combat readiness, and overcome physical fatigue. The word can also serve as a confusing factor: said at the wrong time can cause loss of coordination and OPS. Therefore, the coach-psychologist should, based on the knowledge of the mental characteristics of his student, address him with words that would stimulate the athlete's activity in the conditions of training and competition, and not oppress him.
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Russian-Korean Association of Taekwondo "CHIN TE HE"
ESSAY
on the topic:
"The Influence of Taekwondo Practiceson the physical development of a person
Moscow, 2015
Introduction
One of life's most precious riches is good health. At the same time, one of the main sins of humanity is insufficient attention to this wealth. “The one who does not neglect the body and does not harm any of its parts, including even the hair, is considered an obedient son,” says Eastern wisdom.
Sports and martial arts in the world have recently gained wide popularity among both the male and female population. At the same time, those involved, in the overwhelming majority, pursue the goal of mastering the necessary skills of self-defense. Much less attention is paid to martial arts as a way to combat hypokinesia, the formation of motor culture in childhood and adolescence, and the method of recovery at later stages of ontogenesis. It has been established that the influence of various martial arts on the functional state of the human body systems and physical qualities at different stages of ontogenetic development is ambiguous.
Definition of basic concepts
Taekwondo is an ancient national martial art that has been developed in Korea for over 5,000 years and is now an international sport. Techniques in this type of martial arts are performed by 70% with the feet, which makes taekwondo a unique and beautiful sport.
Taekwondo is translated as follows: Tae is possession of the foot, Kwon is possession of the hand, Do is spiritual path person. Taekwondo absorbed the richest philosophical teachings of the ancient East. Its essence can be defined as follows: "Everything in the universe is interconnected." Man is a part of the Universe, the meaning of life of any person lies in the improvement of the soul.
Each person has his own goals of self-improvement. Improving, a person improves the Universe. Improving his body, in which the soul is enclosed, a person helps her to find peace. Taekwondo enables a person to change the world by changing himself. The teaching requires observance of the basic principles of morality and ethics, since taekwondo is a weapon in the hands of a person. You should conquer yourself - your shortcomings and vices, be persistent and flexible, be courageous, calm and balanced, sincere, benevolent and tolerant. Taekwondo is the path to harmony and truth.
Disciplines in taekwondo:
Phumse is a technical complex, which is a set of various elements - blocks, strikes, movements. A rather large emphasis is placed on static loads - how physically it is possible to perform racks and fix the position of the body in them, make a kick, hand or block with the final fixation of movement.
Kerugi is the practice of self-defense techniques. The student uses all aspects of the martial art - conscious-volitional, physical and technical - against the strength and skill of the opponent. Winning a duel requires quick reflexes, determination, common sense, accurate reaction time, mastery of a variety of techniques, good concentration on the target, a sense of distance, good balance, movement control and perseverance. Taekwondo fight uses defensive and offensive movements.
Kyokpa - breaking various objects, demonstrating the technique of taekwondo.
Taekwonmu - demonstration dances using taekwondo techniques.
Taekwondo is primarily a defensive form of wrestling, but also teaches a strong attacking technique. Taekwondo is primarily a speedy sport, not a power one, unlike many other types of martial arts. To perform the most powerful punch or block, a combination of the following factors is required: counter force, concentration, balance, breath control, mass and speed.
Taekwondo is an easy and difficult sport. The "difficult" sport develops a strong martial spirit and self-confidence, while the "easy" sport regulates the hygienic system. Under the influence of taekwondo, the character of those involved is formed into a strong and persistent spirit, initiative and a sense of superiority develop. Confidence and a strong spirit allow you to maintain composure, modesty, patience and safety in any activity. then follows the overcoming of one's own "ego" through self-sacrifice. This is the most Right way form a worthy character and become a leader in society. Thus, taekwondo is the foundation of the fundamentals, which helps a person to improve his character and become a true patriot.
Taekwondo is a sport that helps to develop everything human body. People go in for sports because it is necessary to adapt to the environment. Taekwondo increases the body's resistance to negative factors and protects someone from destructive influences.
Taekwondo can turn arms, legs, head into a kind of "self-defense tool". The fists can suddenly become "hammers", the fingertips become "bars", the edge of the palm becomes "Knife Edge", and the legs have the same effect as large hammers.
Taekwondo is a strong and powerful sport and the plank breaking exercise is often used to test the strength of the practitioner.
An important aspect in the study of taekwondo is the rules of etiquette, which develop a high level of intelligence and good breeding of our youth, as well as humility in behavior, self-confidence, organization, kindness and tolerance.
Physical trainingand the effect of taekwondo on the human body
Taekwondo can be practiced both individually and in groups, without the use of weights and special equipment. In most cases (except sparring) they are done alone. Since the body itself sets boundaries, any injuries and injuries are very rare, and changes in the physical condition of the practitioners are taken into account automatically. The entire muscular system from the fingers to the toes begins to act actively.
As a result of training, the muscles do not become embossed, but the transformation of adipose tissue into muscle occurs. When doing weightlifting, the growth of muscle volume is not accompanied by the formation of new blood vessels, areas appear in the tissues that are poorly washed by blood. Oxygen hardly enters such areas of muscle tissue. The lack of oxygen is compensated by an increase in blood pressure, and, in this regard, fatigue occurs sooner.
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.
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 kicks in taekwondo involve high leg raises, which develop the lateral muscles of the torso and inner thighs.
A typical training regimen that includes intense movement of all parts of the body increases the heart rate, improves oxygen supply to the heart and muscles over a long period. This phenomenon is called the aerobic effect and provides the following benefits:
1. Helps the lungs work more efficiently.
2. Expands blood vessels, making them more pliable and reducing resistance to blood flow, thus lowering blood pressure.
3. Improves blood circulation, especially increases the number of red blood cells (erythrocytes) and hemoglobin.
4. Heals body tissues by supplying more oxygen to them.
5. Improves heart function, providing a margin of safety in unforeseen situations.
6. Provides good sleep and the removal of toxins.
Estimated calorie consumption for one intense taekwondo workout is about six hundred - one of the highest in comparison with other sports.
Since an expenditure of 3500 calories corresponds to a weight loss of four hundred grams, it is obvious that with a training schedule of six hours a week, a weight loss of four hundred grams can be realized in one week.
Taekwondo allows you to achieve high results in other sports, thanks to the development of special qualities, including:
1. Muscular strength.
2. Dynamic energy - the ability to perform exercises with force.
3. Dexterity - the ability to move quickly in space.
4. Flexibility of joints, muscles and ligaments.
5. Peripheral vision.
6. Concentration and the ability not to be distracted.
7. Ability to change direction.
8 Understanding the mechanics and technique of body movement.
The procedure of organized training pays special attention to the systematic warm-up of muscles and ligaments, increasing blood volume and blood flow in the muscles. Warm-up exercises promote the flexibility of joints, tendons, and ligaments, as well as prevent damage and injury during exercise.
The workout regimen also emphasizes the need for post-workout soothing exercises to help drain excess blood from the muscles after intense exercise. If this is not done, the result may be stiffness and discomfort.
For children, taekwondo is a great way to release energy, many children are hyperactive, which sometimes brings parents a lot of trouble. Sometimes parents do not know at all how to raise their child. The child does not want to obey adults or becomes a little manipulator, forcing the whole world to revolve around him, involving parents in the game of endless insults. For these little ones, taekwondo can be a wonderful supporter of the educator, and the children fit perfectly into these new interesting "games" of brave defender warriors. Children's imagination can work wonders. Such children only need to be helped to choose directions in their interests, because real leaders are born in them. For such a child, classes will become a truly interesting and exciting hobby! Children will proudly honor and wear the taekwondo emblem.
There are situations, and vice versa, when a child grows up shy, weak, sickly, and it seems that he needs constant protection and guardianship from everything in the world. In the future, it will be difficult for such a child to find a way of self-expression and self-affirmation as a person; these are usually offended by more active guys at school and in the yards, where children live almost according to the principles of the pack. For these children, taekwondo lessons will help overcome their fears, cultivate fortitude, become more self-confident, become more sociable, and support poor health.
Research data and personal experience
martial art taekwondo physical
Since the features and rates of development are different for different age groups, this section presents data from studies of the physical development of people of different age groups.
1. The results of the study of children aged 7-8 years.
This material is taken from the article "Taekwondo in the system of physical education of children with poor health", published in the Slobozhansky Scientific and Sports Vestnik, No. 5 (38), 2013. Authors: Bukova L. M., Ph.D. D., Associate Professor Belousova I. M. Taurida National University. V. I. Vernadsky.
Children of the main group, in addition to physical education lessons at school, attended taekwondo (WTF) training sessions 3 times a week for 90 minutes. Children of the control group attended only physical education lessons at school, according to the curriculum.
Research results. As background studies showed, the level of the functional state of the cardiovascular system, neuromuscular, physical fitness of children in the control and main groups before the experiment corresponded to a low assessment, no significant differences in indicators were found (P?0.05). An analysis of the psycho-emotional state of children showed that 60% of the main and control groups had a high level of anxiety, 40% had an average level. Conducted corrective action with the use of taekwondo classes in the main group had a higher health effect compared to the motor regimen of children involved in the volume of compulsory secondary school hours. secondary school. So, in the main group, the following indicators improved: resting heart rate decreased by 10.4%, the depth of the forward bend - by 34%, the depth of the backward bend - by 20.8%, by 14.4% the Rufier index, by 9.4% Romberg test, CMAS test improved by 47%. In the control group, the changes were less pronounced: IGST increased by 13.7%, Romberg's test score improved by 4.1%, forward bending depth by 26.0%, backward bending depth by 8.5%, and the CMAS test improved by 20.6%.
In order to assess the effectiveness of the impact of taekwondo classes, a comparison was made of the indicators of children from the main and control groups after a course of health training. A significant difference was established after the experiment in children of the main and control groups according to the following indicators: Rufier's test, Romberg's test, back and forth tilt depths, level of anxiety (CMAS). Thus, taekwondo classes contributed to the enhancement of the healing effect by expanding the functional capabilities of the body, increasing the level of physical fitness, and reducing the level of anxiety. The result of the impact of the classes was an increase in the flexibility of the spine, an increase in the level of physical fitness, the level of coordination of movements, and an increase in the functional capabilities of the cardiovascular system. In taekwondo practitioners, there was an increase in the stability and balance of nervous processes, the removal of increased excitability characteristic of age. It can be assumed that self-regulation, formal complexes (poomsae) as a means of psychological training of taekwondo practitioners increase self-confidence, streamline cognitive activity and, as a result, reduce the level of anxiety in children.
2. Results of studies of groups of children and adolescents (10-15 years old)
The data are taken from the Dissertation on the topic " Physiological features adaptive processes in adolescents in taekwondo”,
1. It was revealed that taekwondo sports activities contribute to the normal physical development, functional state and health level of children and adolescents (10-15 years old). The growth rate of key morphometric indicators of young taekwondo athletes from 10-11 years old to 12-13 years old averaged 17.6%, from 12-13 years old to 14-15 years old was 16.3%, while in children and adolescents, those involved in the program of presidential competitions, the growth rate of key anthropometric indicators from 10-11 years old to 12-13 years old is 12.3%, from 12-13 years old to 1415 years old, respectively, 13.3%.
2. Age-related changes in cardio- and hemodynamic parameters were found in a state of relative rest and after standard physical activity in young taekwondo fighters of II and III groups. The rate of positive changes in the integral CCC index (P1) from 10-11 years old to 12-13 years old is 26.9% at rest and 15% after exercise, and in adolescents from 12-13 years old to 14-15 years old, respectively, 37.9% at rest and 13% after exercise. Changes in the Heater index (H) also significantly improved in children and adolescents from 10-11 years old to 12-13 years old and amounted to 22.5% at rest and 11% after exercise, and in adolescents from 12-13 years old to 14-15 years old respectively 13.8% at rest and 18% after exercise.
3. With the growth of physical performance of young taekwondo athletes, there was a decrease in stress and an increase in the efficiency of the cardiorespiratory system (heart rate decreased in groups of adolescents from 10-11 years old to 12-13 years old by 17.3%, and in groups from 12-13 years old to 14-15 years by 15.3%; HR decreased in children and adolescents from 10-11 years old to 12-13 years old by 27.3%, and in groups from 12-13 years old to 14-15 years old by 47.5%; VC increased in groups from 10-11 years old to 12-13 years old by 33.3%, and in groups from 12-13 years old to 1415 years old also by 33.3%).
4. Physical activity during taekwondo classes contributes to an increase in the enzymatic activity of catalase and a-amylase, an increase in the energy capacity of the body's supply systems due to the oxidation of neutral lipids and an increase in the body's resistance to lipid peroxidation products by activating the antioxidant activity noted in saliva.
5. Simultaneous changes were observed in the body systems providing sports performance at different levels of their functioning and regulation, which was expressed in the growth of integral physical fitness indicators by 19.3%. Indicators of integral special physical readiness increased by 26.4%, and indicators of special functional readiness increased by 90.9%.
Personal experience:
I have been doing taekwondo for 6 years. Improved physical qualities and strategic. Thanks to daily training, I have increased immunity, agility, flexibility, speed and endurance.
Taekwondo has developed in me a strong spirit, self-confidence and patience.
So, after conducting a series of studies, I confirmed my assumption that taekwondo classes have a positive effect on the health and physical development of a person. Improving the child, strengthening him physically Physical education, incorporated in the methods of teaching taekwondo for children, contributes to the overall strengthening of the child, and in some cases to recovery.
Conclusion
Taekwondo is a type of martial art that trains not only the body, but also tempers the spirit. Taekwondo allows even the physically weak to obtain powerful weapons, gain self-confidence in order to be able to protect themselves and others.
Taekwondo has a positive effect on the physical development of a person. In the course of training, the health of those involved is strengthened. Performing motor actions, certain abilities develop: strength, speed, coordination, endurance.
A perfect person must have three components - a high intellect, a pure soul and a strong body. This is the kind of person who will be successful.
Bibliography
1. Volmir Ligay "Taekwondo - the path to excellence", Publisher:
"Shark" Tashkent. 1994
2. Choi Hong Hi "Taekwondo Encyclopedia"
3. Yu.A. Shulika, E.Yu. Klyuchnikov "Taekwondo" (Theory and methods) Publishing house "Phoenix", Rostov-on-Don, 2007.
4. Encyclopedia of martial arts http://www.p6s.ru
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Taekwondo [Theory and methods. Vol.1. Combat sport] Shulika Yuri Alexandrovich
9.6. Fundamentals of sports training as a means of functional training of a taekwondoist for competitions
In the previous chapters, material was presented that allows organizing effective training in technical and tactical actions and developing physical qualities without the threat of an overdose of functional loads on the student's body.
However, no matter how much we care about maintaining health through the use of gentle training regimens, in sports taekwondo, most practitioners dream of achieving high sports results, which is associated with heavy loads on all functional systems of the body. Naturally, the coaches are "infected" with this idea. Therefore, before starting to prepare for competitions at a high sports level, it is necessary to master the basic principles of sports training in order to optimize this process and to preserve the health of athletes.
Below is the material related to the dosing of training loads imposed on all functional systems of the body in order to achieve optimal functional conditions, which is often associated with the risk of overdoses. Learning to be patient, “pick only the ripe fruit” is the key to success in the field of higher sports achievements.
Taekwondo training 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", which is nothing more than the directed use of the entire set of factors (means, methods and conditions) to ensure the athlete's optimal readiness for competition.
As well as during training, the means of training in taekwondo are general developmental and special exercises, exercises directly in combat, as well as the conditions in which athletes train (rest between exercises, activities that promote recovery: active rest, massage, etc.). The nature of the means of training used, their orientation, as well as the content and result of training depend on the methods of their use. Unlike the learning process, sports training is characterized by increased requirements for the volume and intensity of functional loads.
The total impact of the athlete's chosen means of training is called the load. The load largely depends on the volume, that is, the amount and duration of the use of training means and intensity, which is characterized by the amount of effort applied by the athlete, and the frequency of these efforts.
The adaptive functions of the body are manifested in the fact that after fatigue and recovery, the athlete acquires the ability to perform a higher load. Under the influence of systematic training, increased performance occurs.
The peculiarity of the training load in taekwondo is its comprehensive effect on the athlete's body.
When evaluating the result of training, the terms “fitness”, “preparedness”, “sports form” are used.
Under the training of a taekwondoist, we understand the biological adaptive changes that occur in his body under the influence of training (an increase in the functionality of the muscular, cardiovascular, respiratory and other body systems).
The concept of “preparedness” includes everything that training gives a taekwondoist: physical, technical, tactical, theoretical and moral-volitional preparedness.
The training and preparedness of taekwondo athletes under the influence of the work done is constantly changing and tends to increase. Separate training cycles are formed in accordance with the competition calendar. In the cycles preceding the main competitions, the best readiness for sports achievements is achieved. This condition is called sports form.
Modern combat is characterized by the actions of taekwondo practitioners who defend opposing sports interests, using a variety of techniques and tactics. The variety of situations that arise during the battle places high demands on the general and special preparedness of a fighter.
Any dayang meeting can end in a matter of seconds or continue in full. A taekwondoist holds fights with athletes of different physical development, different technical and physical fitness.
Nevertheless, the coach should be guided by the general theoretical provisions of physical culture and sports.
In sports training, the following tasks are solved:
Strengthening the health and expanding the functional capabilities of those involved;
Expedient development of physical qualities necessary in the competitive activity of a fighter;
Mastering the necessary minimum of technical and tactical actions;
Mastering special knowledge in the field of theory and methodology of training and related disciplines (physiology, medicine, psychology, etc.);
Summing up athletes to participate in the next competition or in a series of competitions; education of moral and volitional qualities; instilling skills of self-control and personal hygiene.
Training good master in taekwondo is a long creative process, providing for the involvement of young men in taekwondo classes at an early age, ensuring their comprehensive development and sports longevity.
Principles of sports training
Sports training, like any other pedagogical process, is organized and conducted on the basis of general didactic principles. The process of teaching technique and tactics at the stage of mastering the skills and developing the ability to apply these skills to solve sports problems in competitions is the content of the training.
Taekwondo training contributes to the manifestation of all-round sports preparedness by those involved.
The principle of achieving the unity of general and special physical fitness
A taekwondoist will not be able to achieve outstanding sports results if the level of his special and general physical fitness is not high enough. Taekwondo is one of the most complex sports in the world. It requires the athlete to display diverse motor skills, skills and physical qualities. It is known that a person performs any motor act, based on previously mastered motor "connections". Thus, the more conditioned reflex connections he has and the more skills he possesses, the more diverse his special motor activity will be.
General physical fitness, especially in the early stages of the formation of a taekwondoist, is precisely the foundation that allows you to create diversity in the manifestation of motor skills and qualities necessary for an athlete in the process of his further growth. It will be a big and irreparable mistake if, in the process of training a novice fighter, the coach neglects the means of general physical training, since with the help of only special exercises it is impossible to achieve effective and versatile development of an athlete. He will be limited in the performance of complexly coordinated movements, because the interconnection of previously mastered forms of movements due to ignoring the means of general physical training will be small and will not adequately contribute to the creation of new specialized skills and abilities in him.
A great place in determining the level of versatility in the general physical fitness of a taekwondoist, as well as in the process of its improvement, is occupied by the program standards of general physical fitness (GPP). Requiring athletes to prepare and pass the standards of physical fitness, the coach thereby creates a basis for their versatile physical development.
The relationship between general and special physical training contributes to the development of taekwondo mastery at all stages of his sports life. However, the tasks, content and direction of the general physical training of a fighter at each stage have their own characteristics.
In the early stages of the formation of a novice taekwondoist, the coach should strive to use the widest possible range of different sports and individual means of general physical training in order to develop the motor and functional capabilities of the novice athlete's body in many ways. The widespread use of general physical training means at an early stage of a taekwondoist’s formation is also due to the fact that the “transfer” of fitness from general developmental exercises to special ones during this period is quite high, since beginner taekwondoists have not reached the “ceiling” in the development of their physical qualities. For example, playing basketball will not only contribute to the development of general speed, endurance, dexterity and other qualities, but also improve indicators of special speed, endurance, dexterity, etc.
Thus, "all-around" in the use of general physical training is a necessary condition for creating the foundation for the versatile development of a beginner taekwondo.
However, as a fighter's qualifications and sportsmanship grow, the volume, content and direction of general physical training means should change. First of all, the volume of special and specially-preparatory exercises increases due to a decrease in the means of general physical training. And the means of general physical training in terms of the method of implementation and the nature of the developed efforts are as close as possible to the special exercises of a taekwondoist. The need for “specification” of general physical training means is caused by the fact that with the growth of an athlete’s qualification, the “transfer” of fitness from general exercises to special ones decreases.
The principle of repetition and continuity of the training process
This principle requires a taekwondo practitioner to constantly train the necessary qualities throughout his sports activities, excluding breaks in classes that are not justified by the logic of the pedagogical process. This is due to the fact that the changes that occur in an athlete under the influence of targeted training, as a result of unreasonably long breaks between classes, “fade away”. The most finely specialized and late acquired connections that underlie motor skills and physical qualities fade most quickly. In this case, the training effect of training is minimized and may completely disappear with a longer break.
The principle of repetition and continuity provides for the optimal alternation of training sessions and rest intervals both in the session itself and between them, as well as stages and periods of taekwondo training. The coach needs to plan the training process in such a way that the intervals between classes in a general direction guarantee the restoration and growth of the fighter's working capacity. Therefore, subsequent sessions should be carried out at the phase of recovery and hypercompensation ("super recovery") of the athlete's qualities.
However, from time to time, especially at the stage of pre-competitive preparation, the coach can conduct classes at the phase of partial under-recovery of his ward in order to make especially high demands on his body and, as a result, get a powerful increase in working capacity during subsequent rest. During such a “hard” training, endurance is developed and the athlete’s body adapts to activities in a changed internal environment: oxygen starvation, changes in blood reaction, etc.
One of the main features of the principle of repetition and continuity is that the training effect of each subsequent session is "superimposed" on changes in the level of training that occurred as a result of the previous training.
Classes of different directions (combat practice, improvement of technical and tactical skills, general physical training, etc.) and approximately equal loads have a different effect on the duration of recovery processes in taekwondo athletes, even with the same degree of their preparedness. So, after training in combat practice, a fighter needs more time to recover than after training to improve technical and tactical skills. After training aimed at improving the endurance of an athlete, a longer rest interval is needed than after training aimed at developing speed qualities, etc.
In order to implement the principle of repetition and continuity, the coach must methodically reasonably choose the intervals and nature of rest, depending on the direction of the lesson, the magnitude and characteristics of the load, the level of training of the taekwondoist, as well as the stage of his preparation.
During training sessions, rest intervals can be different: from 1 to 20 minutes. and more. For example, after each 3-minute lesson to improve technical and tactical skills, a taekwondoist is given a minute (so-called "hard") rest, when the athlete's body is only partially restored. If the taekwondoist had a difficult qualifying sparring in the classroom, then the rest can reach 20 minutes. and more (the so-called "full" rest) and the fighter recovers quite fully. The duration of the optimal rest intervals between training sessions can also be different, but should not exceed 48 hours.
Not only the duration, but also the nature of the rest significantly affects the speed of the subsequent recovery of the athlete. In the practice of taekwondo, the so-called active recreation has become widespread. Its essence lies in the fact that a fighter, after performing a sufficiently large amount of special training work, does not rest passively, but switches to another, relatively non-specific motor activity and performs it with low intensity. It has been experimentally proven that an athlete recovers faster during active rest than during passive rest. As a means of “active” recreation for a taekwondo coach, a coach should use sports games, athletics, swimming, etc. Moreover, it is necessary to switch to active recreation both in the very special taekwondo lesson and after it, when the athlete, having passively rested, conducts a light training, playing basketball, football, etc.
Reasonably using active rest to reduce the recovery time of a fighter, you can significantly increase the number of training sessions, while increasing the functionality of the athlete and protecting him from overwork.
The processes of restoring the mental, physiological and motor functions of an athlete after a load have a multi-temporal (heterochronous) character. Usually, those organs and systems of the body that did not carry the main load in previous classes are the first to be restored. Therefore, one of the main conditions for the implementation of the principle of repetition and continuity by a coach is scientific, methodically sound planning of the content and sequence of training sessions and, at the same time, orientation to those functions and systems of the taekwondoist's body that were restored first.
With an increase in the fitness of an athlete, the recovery time decreases, which also allows you to "compact" the number of training sessions and rest intervals of a fighter.
The principle of cyclicity
The principle of cyclicity should be understood as a periodic, sequential change in the structure and content of training sessions, stages and periods of training for a taekwondo player, depending on the tasks set in the training process.
For a properly planned process of preparing a taekwondo player, first of all, the strict ordering of the means used in the lesson and the observance of a clear sequence in conducting classes of various directions are characteristic.
For example, a qualified coach will never simultaneously solve the issues of improving both the speed qualities and the endurance of a fighter, he will not move on to teaching new technical and tactical skills if the athlete, having previously improved special endurance, is tired, etc. It is also necessary to observe methodically reasonable sequence when conducting multidirectional training. For example, before a martial practice lesson, it is not advisable to conduct a training session aimed at cultivating the endurance of a taekwondo fighter if the athlete did not have time to recover after hard work of a large volume.
The need for orderliness, methodically sound repeatability and consistency in classes, stages and periods of taekwondo training makes the training process cyclical.
The principle of gradual increase in training loads
A taekwondoist will not be able to achieve high sports results without a gradual increase in training loads. Such results can only be achieved if the overall level of training requirements is constantly increased, since in order to achieve each planned result, it is necessary to provide a correspondingly new level of training. This is due to the fact that the load acting on the athlete will initially have a positive effect on the development of his functional and motor capabilities, however, in the future, the body's response to a constant stimulus will begin to decrease, until, finally, the body adapts to a constant load, and further growth of the fighter's achievements will stop.
There are rectilinearly ascending, stepped and wavy methods of increasing the load. An analysis of the practical activities of athletes made it possible to establish that the rectilinearly ascending (strictly gradual) method of increasing the load from session to session is less effective than stepwise and especially wave-like methods.
The essence of the stepwise method of increasing the load lies in the fact that those who practice for a certain time, usually weeks, perform approximately the same (in terms of volume or intensity) load at each training session. In the next microcycle, the load increases and keeps throughout the week at the same, but higher level compared to the previous microcycle, etc. Usually this method is used in work with beginner taekwondo fighters, as it allows them to develop adaptive mechanisms in their body to constant load and thus creates the conditions for its subsequent increase.
The wave-like method of increasing loads is the main one in the preparation of athletes of senior and higher levels. It allows you to widely vary the optimal and maximum values of loads in micro-, meso- and macrocycles of preparation.
In the training process, the load should increase in terms of both volume and intensity. Moreover, this increase in most cases is not unidirectional. In some periods, the volume increases, in others - the intensity. This is typical for relatively small segments of the training process, and for the entire long-term sports activity of a taekwondoist.
To vary the load, observing a constant tendency to increase it, follows for many reasons, among which the main place is occupied by a change in the state of the fighter and the adaptability of the body to a constantly acting stimulus.
With a change in the qualifications and level of training of a taekwondo fighter, not only the magnitude of the load gradually increases, but also the requirements for the technical, tactical and volitional training of an athlete. He seeks to master more complex technical and tactical skills, which contributes to even greater mobilization and the manifestation of his physical and spiritual abilities.
Continuity of the training process. A high level of sportsmanship makes high demands on the preparedness of taekwondo athletes, which can only be achieved as a result of year-round training. The growth of fitness leads to the fact that the athlete each time can cope with an increasing load. The task of the coach is to ensure the continuity of the training process, to find such a ratio of load and rest, so that each new training session is carried out with restored or increased working capacity of those involved.
Conducting training sessions with an interval insufficient to restore working capacity, according to their impact on the trainees, can be considered as a double training. Appropriate rest after such training restores and increases the performance of those involved. Such trainings are carried out with highly qualified athletes and under the special supervision of a doctor.
By distributing training sessions in training cycles, the coach regulates the volume and intensity of the load. Of great methodological importance is the doubling of training sessions in a weekly cycle in accordance with the proposed program of the upcoming competitions. The coach must be able to use the appropriate increase in loads throughout the year-round training work, and not just in preparation for one competition.
Gradual and maximum increase in loads. In the process of sports activity, it often happens that the loads grow faster than adaptive changes occur in the athlete's body. Therefore, one of the tasks of organizing training sessions is a smooth increase in the volume and intensity of the load.
With the growth of fitness and skill of those involved, the loads in their training are constantly increasing. In order to better adapt the body to increasing loads, they produce a wave-like increase. In the practice of training sessions in taekwondo, the wavelike increase in the load is achieved by changing the time of the fight, selecting sparring partners, setting a specific task on separate days of the training cycle. Using the wave-like method of increasing the load, the coach must create a kind of favorable background for the use of such volumes and intensity, which will be large or maximum for this group of trainees.
External manifestations of the correct use of didactic principles in training are long-term stable (without breakdowns) performance in competitions, the healthy, cheerful appearance of athletes, their success in work and study.
All principles of sports training are inextricably linked and act as a single system of influence on those involved in order to improve their sports preparedness.
General Basics of Taekwondo Physical Training
Physical training is aimed at strengthening health, at achieving a certain level of physical development, at educating physical quality. Physical training is divided into general and special.
The goal of general physical training is to achieve high performance, good coordination of the activities of organs and systems of the body, and the harmonious development of an athlete.
The means of general physical training are exercises that have the most general effect on the body (walking, running, swimming, skiing, sports games, general developmental gymnastics, weight training, etc.). In order to improve overall physical fitness, exercises from the arsenal of wrestlers can be used.
A high level of general physical fitness creates the opportunity to maximize the acquired physical qualities in the performance of special training exercises. General physical training comprehensively expands the functionality of the athlete, allows you to increase the load, contributes to the growth of sports results.
Special physical training of a taekwondo fighter is aimed at developing physical qualities that are manifested in the performance of actions specific to taekwondo. It is used as an integral part of the entire educational and training process at all stages of educational and training work, including competitive.
The means of special training are exercises in the implementation of taekwondo fragments, aimed at increasing the capabilities of those involved in carrying out individual special actions of a fighter.
The external similarity of special training exercises with elements of taekwondo does not yet guarantee their successful application. The correctness of the use of exercises is checked during the receptions in training and especially in competitions. Therefore, it is better to carry out special training in direct connection with the results of those involved, shown in training and competitions.
Participation in competitions contributes to the choice of the desired direction in the use of special training. For this purpose, special control competitions are organized, competitions according to specially drawn up programs of general physical training.
Special training in direct methodological connection with competitions at certain stages becomes competitive training. It contributes to a better solution of the tasks of tactical and moral-volitional training of those involved.
Participation in competitions is an effective means of improving the sportsmanship of taekwondo fighters. However, it must be remembered that frequent starts tire the nervous system, the athlete loses the desire to compete. Therefore, competitive preparation should be planned in the interests of the entire training process and aimed at the main competition of the season.
When organizing training, one should keep in mind the effect of supercompensation during the recovery period after physical exertion. On this basis, load and rest cycles are built during the training period.
Among the methods of organizing such cycles during the training session are:
Rigid rest intervals with small loads and small rest periods with the expectation of under-recovery;
Relatively complete rest intervals that ensure the restoration of working capacity;
Extreme rest intervals, designed to impose a load in the phase of hypercompensation of functional qualities;
A complete rest interval designed to apply load after the overcompensation curve has dropped to baseline.
Technical preparation (in the context of the concept of training in general)
Technical training of a taekwondo fighter is the process of forming the technique of performing special exercises, techniques and their various combinations used in taekwondo.
In this sport, one should distinguish between general and special technical training.
General technical training is the formation of various motor skills and abilities, covering various options for the technical solution of sports and pedagogical tasks in accordance with the fullest use of the capabilities of those involved.
When ensuring an increase in the general technical preparedness of fighters, it is assumed that the skills and abilities of combat are formed on the basis of the high motor fitness of those involved, that is, the ability to run, jump, swim, participate in various sports games, etc.
Nevertheless, this thesis should not be elevated to an absolute, since specific actions are ultimately evaluated in competitions in a certain sport.
The means of general technical training are the technical actions of taekwondo (according to the classification of techniques), as well as the corresponding defenses and counterattacks.
Individualized technical training- this is the formation of skills for performing technical actions in various conditions of sports activities in accordance with the characteristics of each of those involved. Special technical training is directly related to the proportions of the body and its somatic features, with functional features, which significantly affects individual technique and tactics.
Unlike general technical training, special training is more difficult to plan. The choice of the basic technique for each student sometimes happens by chance, in the course of long-term training work.
Coaches prefer techniques that are easier to perform than others and are combined with other techniques. The systematic use of certain techniques contributes to the enrichment of motor skills.
The conditions of training gradually become more difficult to those close in psychological stress to competitive ones.
The effectiveness of the application of the chosen technique entirely depends on the ability of those involved in mastering combinations of techniques.
The use of individual techniques in taekwondo, as a rule, has no effect, since the time required for the attacker to strike allows the attacker to take appropriate measures.
Studying your opponents leads to the fact that their technique and tactics are no secret to the athlete. Become known not only the features of the techniques themselves, but also their preparation, the conduct of the battle as a whole.
The technique of performing "crown" techniques implies a high level of development of the muscle groups involved in this. By developing certain muscle groups, the trainer contributes to the improvement of the chosen technique. At the same time, exercises in the implementation of certain techniques contribute to directed physical development. This is the relationship of technology with the physical qualities of taekwondo fighters. The diverse nature of movements during the performance of combat techniques and a large complex of protective actions, causing tension of the most diverse muscle groups, contribute to versatile physical development.
Unlike wrestling, in taekwondo, along with strength, speed and endurance (as isolated conditioning qualities), the sensorimotor component is dominant. The speed of an adequate response to the attacking actions of the enemy is a quality that predetermines the success of a taekwondo duel. If simple speed is basically a natural quality, then complex speed, which includes the time to fix a signal, its recognition, and the choice of a response method, is an acquired quality. This quality depends on the correctness of teaching basic technique and tactics at the stage of initial training and subsequently, at the stage of sports improvement, on the quality of intelligence and the corresponding individualized technical and tactical training.
Observation of the actions of students gives the teacher an idea of the changes that occur to them under the influence of sports training. The trainer and the trainees are required to have the basics of special knowledge and to have an idea about the laws of taekwondo biomechanics. At the same time, it is important that the theoretical preparedness of those involved is manifested in their ability to evaluate the technique and tactics - their own and their partners.
The technical readiness of taekwondo athletes is formed under the direct supervision of the coach, who gives the necessary instructions for correcting inaccuracies and mistakes. The moments convenient for holding a taekwondo hold are rarely repeated, so the coaches stop the fight at the right time or reproduce the necessary conditions separately from the training fight.
Tactical training (in the context of the concept of training)
Tactical training equips athletes with the ways and methods of combat. To act tactically competently during the competition means to be able to properly distribute your forces, select and perform the techniques necessary to achieve victory.
In battle, one must take into account the possible tactical plan of the enemy. Unraveling this plan in time and, in accordance with this, building your own is an important aspect of tactical skill.
Tactical literacy is only useful when the athlete learns to apply the knowledge acquired in training in practice.
You need to be able to fight with an opponent of high and low stature, etc. Therefore, one of the tasks of tactical training is to develop the abilities of those involved in developing and implementing a tactical battle plan in accordance with the changing conditions of a duel.
The basis for developing the ability to apply tactics is good theoretical preparedness, the ability to observe and analyze what is happening on dayang, the ability to critically relate to one's sports results. Also valuable is the ability to unravel the tactical plans of potential opponents and, in accordance with this, purposefully build a training process during the preparation for the competition.
Therefore, to draw up a tactical training plan during the competitive period and a combat plan, the following data are used:
1. Strengths and weaknesses of the enemy in physical, technical, tactical and volitional readiness.
2. The advantage of the opponent in physical fitness: what physical quality he most often uses (strength, endurance, speed, agility or flexibility). Specific shortcomings in the development of the enemy's physical qualities are important data when drawing up one's own tactical plan.
3. The total amount of equipment used by the enemy in battle; features of the implementation of each technical action; what defensive and counterattacking actions the enemy is good at and what are bad.
4. How the opponent uses the strengths of his preparedness in each round of the fight.
5. The degree of psychological preparedness of the enemy (courage, determination, perseverance, endurance, etc.). The absence or presence of strong psychological qualities in the enemy has a significant impact on the preparation of a tactical battle plan.
The whole complex of technical and tactical knowledge, skills and abilities begins to acquire sporting significance only when they are applied in practice.
Tactical skill is born in the preparation of the first battle plan and in its execution. Therefore, in the process of improving tactics, the task method is widely used. Giving an athlete a difficult but feasible tactical task for him, the coach gives him all the necessary data to draw up a specific action plan.
Of great importance in the tactical training of an athlete is the ability to lead personal diary, in which entries are made about participation in competitions. The athlete must be able to objectively analyze these records.
Emotional-volitional training (in the context of the concept of training as a functional load)
Taekwondo classes are an excellent means of educating and strengthening various mental qualities. In the conditions of great interest in sports, the determination of athletes, their friendship, feelings of patriotism, one can assume a favorable effect of pedagogical factors aimed at shaping the personality.
Features of taekwondo classes (numerous training groups, the need for a sparring partner) contribute to the development of valuable mental qualities of a fighter. This is the basis of the inseparable connection between the processes of training and education in taekwondo.
The living conditions of the team must be directed to use to organize the impact on the minds of athletes in order to form in them a socially oriented worldview, a sense of patriotism, a high moral culture in everyday life, a correct assessment of their position in this team and society as a whole.
The means of such a general educational impact are the study of domestic and foreign history, familiarization with the cultural heritage of our country and the artistic values of world culture, attracting athletes to socially useful activities, studying the traditions of one’s own and other peoples and fostering respect for them, using the means of labor education, educating persistent habits of compliance with the regime of work, training, study and rest, and much more.
The immediate sports task solved in training is the preparation of athletes to overcome various difficulties that arise in competition conditions. Such preparation is mainly carried out by overcoming similar difficulties specially created in the conditions of training. Such conditions are designed to develop the fighter's ability for purposeful sports activities, the ability to implement the planned training cycle plan, participation in competitions or in this battle and, if necessary, change the action plan and achieve success based on the current situation. The result of the moral and volitional training correctly carried out by the coach can be considered the high organization and discipline of the athlete, a clear objective assessment of his feelings and the feelings of the opponent before the upcoming fight. An athlete can achieve the intended sports result only if he develops the ability to overcome negative emotions, resist temptations, and counteract numerous confusing factors.
Emotional-volitional readiness of taekwondoists is formed in the process of training and competitions. However, all aspects of an athlete's preparedness (physical, technical, tactical) and mastery in general are formed under the influence of the mental characteristics inherent in each athlete.
These features from the very beginning of playing sports can manifest themselves as a tendency towards collectivism, a natural desire to achieve a high result, speaking on behalf of the team, sociability and goodwill, etc. is a major shortcoming in educational work.
When practicing taekwondo, the positive inclinations of athletes should be used in order to create a team, in order to form good traditions. Under such conditions, it is easiest for a coach to promote the development and strengthening of the positive qualities of athletes and prevent the emergence of negative ones.
Purposefulness is expressed in the ability to determine immediate and future tasks, as well as means and methods for their solution. A correct assessment of the results achieved is of exceptional importance in the implementation of the plans and contributes to the manifestation of purposefulness in the future.
Perseverance and perseverance are expressed in the desire to achieve the intended goal, in the ability to overcome difficulties.
The presence of such qualities among students as perseverance and perseverance is found in the desire to maintain the won positions and, if necessary, win back the lost ones.
In the practice of taekwondo, these qualities are manifested specifically in tactical and technical actions and are very valuable.
Independence and initiative are manifested in a creative approach to solving practical problems. An independent and proactive athlete uses the slightest opportunity to complete the task on time, do something new, etc. Such athletes staunchly resist bad influences.
Self-reliance and initiative suggest that the athlete is critical of himself and attentive to the judgments and actions of other athletes. He is able to notice shortcomings in his behavior in time and eliminate them.
Decisiveness and courage are a manifestation of the athlete's activity, his readiness to act without hesitation. These qualities imply the timeliness and deliberation of the decisions made. In the practice of taekwondo, the basis for the manifestation of determination and courage is a well-thought-out educational and training work to study and improve techniques and tactics. In some cases, during the application of tactical and technical methods, the manifestation of courage and determination is associated with a deliberate risk.
Forbearance and self-control are manifested as the ability to calmly respond to a change in the situation, think clearly, control one's feelings and actions equally clearly both in normal and adverse conditions, self-critically treat oneself, overcome confusion, fear, nervous overexcitation, the ability to restrain oneself and one's own comrades from erroneous actions.
All volitional qualities are inextricably linked and are expressed in the positive behavior of a Russian athlete.
The means of moral and strong-willed training of taekwondo practitioners should be considered the setting of such tasks, the fulfillment of which involves: a) obtaining a clear, easily controlled result; b) a change in the situation in the course of the decision and, as a result, a change in the planned plan of action; c) overcoming unforeseen obstacles in the course of solving the problem; d) self-determination by those involved in solving the problem and the final result.
To implement the means of moral and volitional training, classes only in sports section are insufficient. There are forms of permanent work with athletes: sports camp, training camp, etc. A special means of testing the moral and volitional preparedness of athletes can be considered their participation in socially useful work: assistance in public events (for example, holding a subbotnik), etc.
Rational pedagogical leadership leads to the fact that positive volitional qualities brought up in sports become personality traits. This allows athletes to show them in work, study and other activities.
Moral-volitional training is carried out in the process of overcoming the difficulties that exist and arise in sports practice. Difficulties are objective and subjective.
Objective difficulties arise from the nature of the sports activity itself and are associated with the peculiarity of participation in taekwondo training and competitions. They arise in connection with the need to: maximize speed strength, speed endurance and other physical qualities; overcome sudden obstacles; participate in competitions in unusual conditions (in the open air, at unusual times of the day, etc.) and in unforeseen conditions (actions of the opponent, behavior of the public, injuries, etc.).
Subjective difficulties arise in accordance with the characteristics of the athlete's personality. The presence of these difficulties depends on how he relates to the situation at the competition, to its changes.
Fear of a responsible fight, indecision, lack of composure, embarrassment in front of the audience (TV camera), lack of confidence in one's abilities, etc. - all this makes it difficult for athletes to demonstrate their abilities in competitions and significantly increases objective difficulties.
What is quite feasible in the conditions of training or in the course of some competitions, sometimes becomes insurmountable when subjective difficulties arise in other competitions.
The means of educating volitional qualities are the requirements to accurately perform the elements of technique (at the early stages of training), to introduce the chosen tactical variant of combat (at the later stages of training), to perform exercises that require manifestation of volitional efforts, etc.
When educating moral and volitional qualities, it is very important to consider each competition as a means of moral and volitional training. A real demand, approval, a fair penalty and setting the next, more feasible task - all these are methodological techniques that contribute to the manifestation of the will. In moral-volitional training, the coach should not show hopelessness, despondency, disbelief in his students, in their prospects.
Rational moral-volitional training is designed to create unity mental state and activities of the athlete.
Performing exercises in overcoming various difficulties is not enough to get good results.
It is very important that in a sports team there is an environment in which the manifestation of strong willed qualities and positive deeds are valued. Under these conditions, the fact of the manifestation of stamina and courage of one of the trainees has an educational influence on others. The power of example is extraordinary. Each member of the team strives to equal the best.
An important part of moral and volitional training in such cases is self-education. It means the desire of the athlete himself to develop his strong positive qualities and eradicate negative qualities.
The main means of self-education is the ability to force oneself to perform monotonous work, to repeat exercises many times both in training for speed endurance and in the process of improving the effectiveness of tactical and technical actions.
An external manifestation of the fact that the moral and volitional qualities of those involved are becoming higher is the fact that long and hard work does not cause negative emotions.
Self-education also contributes to the formation of a holistic personality, the obligatory properties of which are sports honor, observance of duties in relation to society and the team.
During the period of participation in competitions, self-regulation of the mental state is an important means of eliminating excessive excitement. Self-management plays a big role in this.
Participation in competitions as the final test of the quality of a fighter's sports training is a complex of conditions that cause a high tension of the psychomotor, sensorimotor and vegetative functional structures of the taekwondo fighter's body.
In this regard, preparation for participation in them is carried out simultaneously with increased requirements for the implementation of the semantic technical and tactical component of the fighter’s activity model and for functional systems that provide energy and dynamics for the implementation of technical and tactical skills. Therefore, the preparation of a taekwondo player at the highest sports level is carried out with a complex load of all body systems.
Features of compliance with the weight regime
Most fighters cut weight before competition in order to compete in the lighter weight classes. Water, occupying 73% of the entire body weight of a person, is involved in all vital processes of his body. The regulation of body weight of fighters before the competition is carried out by artificially reducing the amount of water in the body. Depending on the weight categories, fighters reduce up to 10% of their own weight, with light weight fighters resorting to more significant cuts.
This text is an introductory piece. From the book Theory and Methods of Youth Judo author Shestakov Vasily BorisovichSECTION III THEORETICAL FOUNDATIONS FOR BUILDING THE PROCESS OF SPORTS TRAINING IN JUDO
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From the book Judo [System and wrestling: textbook] author Shulika Yuri Alexandrovich10.2. 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",
From the book Kettlebell Lifting Fundamentals: Movement Training and Training Methods author Tikhonov Vladimir Fyodorovich12.1. 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
From the author's book5.6.4. The strategy of a highly qualified taekwondo fighter in the process of competitive training
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From the author's bookPart four. Methodology of multi-year functional training in
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From the author's bookPart FIVE Methodology of long-term functional training in judo
From the author's book12.2. 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",
From the author's book13.1. 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
The study of the most significant qualities for taekwondo practitioners
We have conducted a study of the importance of physical qualities for taekwondo athletes of the highest qualification, 10 coaches and 10 athletes (masters of sports) were interviewed. Everyone was asked to name three main physical qualities that are most significant for the preparation of a highly qualified taekwondoist.
It was found that the most significant qualities are: strength (90%), speed (85%), endurance (85%), flexibility (80%), accuracy (60%), ability to keep balance (60%) (Figure 1) .
Rice. one.
Development of the most significant qualities of taekwondo
Regarding the development of motor qualities of taekwondo fighters, the concept of "methodology" means the rational use of appropriate physical exercises and adequate methods for their implementation in order to effectively solve a particular problem. pedagogical task in a separate lesson and the system of related classes. The methodology for the development of the corresponding physical quality should provide, as far as possible, precise instructions regarding the implementation in a certain sequence of the system of basic operations that contribute to the positive solution of the task.
The correct scheme for constructing an algorithm for the development of physical qualities should include a number of operations:
- 1. Statement of the pedagogical task. Based on the analysis of the state of physical fitness of a particular person, or a group of people, it is necessary to determine what kind of physical quality and to what level it is necessary to develop.
- - Flexibility - the development of mobility in the joints to perform technical actions in accordance with morphological features.
- - Speed - development of speed of motor reactions and frequency of movements, adaptation of the neuromuscular apparatus, development of intermuscular coordination.
- - Dexterity - intensive development of motor, visual, auditory, tactile and other analyzers.
- - Strength - development of maximum, explosive and speed strength
- - Endurance - the development of general endurance.
- 2. Selection of the most effective physical exercises to solve the set pedagogical task in working with a specific contingent of people.
There are three types of exercises for flexibility training:
- - Strength exercises.
- - Muscle relaxation exercises.
- - Stretching exercises for muscles, ligaments and tendons.
For speed training, the general requirement for exercises is to perform them at near-limit and limit speed. Therefore, these exercises should be relatively simple in terms of coordination of the work of the neuromuscular apparatus. It is necessary to pay attention to improving the coordination of muscle work at moderate and submaximal speeds. This is necessary so that those involved focus their attention not on the method (technique) of their implementation, but on the intensity of movements. Time parameters of muscular work range from 3 to 30 seconds.
For agility training, acrobatic, gymnastic exercises, sports, outdoor games are used.
For strength training - exercises with weights with your own body weight, jumping exercises, exercises in overcoming the resistance of a partner or additional resistance.
For endurance training - exercises of a cyclic nature (walking, running, swimming, skiing, cycling, exercise equipment). Acyclic exercises (sports, outdoor games).
- 3. Selection of adequate methods for performing the exercise.
- - Flexibility - repeated, interval, uniform, circular, combined.
- - Speed - competitive, game method.
- - Agility - repeated, interval, uniform, circular, combined and game method.
- - Strength - interval and combined.
- - Endurance - repeated, variable, uniform, interval, game and competitive.
- 4. Determination of the place of exercises in a separate lesson.
The selection of exercises for training is based on a special training effect of the load. First, exercises of a bright strength character, then speed-strength, speed in the submaximal power mode, and at the end aerobic movements for at least 10-12 minutes.
- - Flexibility - recommended at the beginning of the session after warming up and at the end of the session for relaxation.
- - Speed - it is recommended to carry out at the beginning of the lesson after a warm-up.
- - Dexterity - the beginning and end of the lesson.
- - Strength - the beginning of the lesson.
- - Endurance - the whole session or at the end of the workout.
In the system of related classes, in accordance with the laws of the transfer of physical qualities, the place of exercises is determined as follows:
- - Flexibility - daily for seven weeks of development of motor quality.
- - Speed - two weeks of work, one week of rest.
- - Agility - constantly.
- - Strength - once every four days.
- - Endurance - twice a week.
- 5. Determining the duration of the period of development of a certain physical quality, the required number of training sessions.
- - Flexibility - October - November, April - May. Classes are held continuously for 42-49 days in each period. After a period of two weeks of rest. Time for one lesson 30-50 minutes.
- - Speed - the most favorable time, April - July. Classes are held for 21-23 days in each period. After a period of development of speed, a week of rest.
- - Agility - throughout the entire training period.
- - Strength - once a week. When conducting training camps of a directed nature daily for 14-20 days.
- - Endurance - once a week specialized training. When conducting training camps of a directed nature on a daily basis.
- 6. Determination of the total value of training loads and their dynamics in accordance with the laws of adaptation to training influences.
The most important factor of adaptation processes is the adequacy of adaptation. Changes adequate to external influences occur only in those cases when the strength of these perturbing influences does not exceed the limits of the physiological capabilities of the regulatory and servicing systems of the body.
By taking into account the proposed methodology, classes with taekwondo players can be built more effectively, this was confirmed by the testing, in which 2 groups of athletes, masters of sports and candidates for masters of sports, 5 people each, consisted of 3 tests:
- 1. Test for assessing the speed of movements - the number of kicks "pit-chagi" (kicking around the circumference) in the "boxing paw" in the middle part of the body within 10 seconds.
- 2. Test for assessing the speed endurance of the leg muscles - the number of kicks "pit-chagi" (kick around the circumference) in the "boxing paw" for two minutes.
- 3. Test for assessing motor-coordinating abilities - shuttle run 4 x 10 m (per second).
The results of testing the control and experimental (group with the introduction of the proposed methodology for improving the identified most significant qualities) groups are not given in Appendix 2.
To analyze the dynamics of changes in tests in the control and experimental groups, the average values were calculated.
From the diagram of average values (Fig. 2) it can be seen that testing for all parameters was more successful in the experimental group.
Rice. 2.
The speed of movements increased in the experimental group by 13%, and in the control group - by 7%. There is an increase in speed endurance in the experimental group by 4%, in the control group - by 1%. Motor-coordinating abilities changed by 21% and 11%, respectively.
This suggests that the selected methodology allows you to train taekwondoists more effectively.
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
APPENDIX 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).
In recent years, Russian taekwondo fighters have made significant progress in the level of technical and tactical skills, which is 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 fighters, 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:
- to determine the initial level of development of speed abilities in boys 12-14 years old involved in taekwondo (WTF);
- develop complexes aimed at educating speed qualities in young men aged 12-14 involved in taekwondo (WTF);
- to substantiate the use of improved methods in taekwondo (WTF) classes for boys aged 12-14;
- 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 best means of developing and strengthening 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.
- Improving the efficiency of the lungs.
- Improving the blood flow system by increasing blood vessels, increasing their elasticity, reducing dystonia.
- Improving the composition of the blood, especially increasing the content of red blood cells and hemoglobin.
- Increasing the vitality of body tissues due to increased metabolic processes.
- Improving the work of the heart.
- 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:
- Muscle strength.
- The ability to instantly start moving.
- The ability to quickly change direction.
- Elasticity of joints, muscles and ligaments.
- Peripheral vision.
- Concentration of attention.
- 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 puberty 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 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 at 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. Each child's age 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 the rate of biological maturation is practically 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 speed age development peers can reach 4 or more 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 complex 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 features, 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, 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, can be developed with great difficulty and to a much lesser extent than other physical abilities. 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 completed 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, this is the ability to perform a movement in the shortest possible 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 overwork 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.
- Motor reaction speed:
a) the speed of a simple reaction;
b) the speed of a complex reaction;
- Speed, manifested in the pace (frequency) of movements;
- 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 opponent, 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 the nervous system experiences during its implementation, the shorter the reaction and the faster the response (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:
- in hand-to-hand combat, the opponent can attack with any hand or foot in the most unexpected sequence;
- 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. RDOs 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:
- the ability to perform at maximum speed;
- the mastery of the exercises should be so good that attention can be focused only on the speed of its implementation;
- 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, active rest 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.
- By practicing the technique of sports and professional actions 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 the education of this quality, but in our work we will designate 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 rest, the subgroups repeat the training in a circular manner. Thus, the total training time is about 27 minutes.
According to Degtyarev I.P. (1979), 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 high-performance sports, an indispensable condition for the effectiveness of technical and tactical actions is a developed ability for 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 for delivering a strong blow. 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 in the conduct of a duel, when the end of one action at the same time is 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 METHODOLOGY OF THE RESEARCH
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.
- 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. Based on 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 according to 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.
- Running from the start from various positions.
- Movement in various stances.
- Performing individual punches or kicks with maximum speed into the air or on projectiles.
- "A fight with a shadow".
Plan - summary of the lesson
(to demonstrate the option of using the developed complexes)
- Improvement of movements with basic steps and site - step;
- Improving the technique of applying individual punches;
- Improving the technique of individual kicks "yup chagi";
- 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 strokes 3 series of 5-10 strokes 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.
- Running at a maximum speed of 30-60 meters.
- 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.
- Performing fixed series of strikes in jumps up in place with the concentration of effort in one of them.
- 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, at ? < 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 boundary 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.
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ATTACHMENT 1.
Methodology for the development of speed abilities E.N. Zakharov.
- 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.
- Running at a maximum speed of 30-60 meters. Dosage: 3-5 times x 1-3 series. Rest until complete recovery of breathing.
- Running with the maximum speed "on the move": 10-30 meters from a 30-meter run. Perform as the previous exercise.
- 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.
- 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 hits 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.
- 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.
- 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.
- 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.
Appendix 2
Tests12345678910 Hand bastards in the end of 20 p., Number of the333319292929Tears, TOMPLEMENT 22221222021AITENT) FECTIVITIONAL 2121212120AOTOMENT (ON.N. кол-во разконец17191616191917191818начало17171415181817191818конец начало20211719172019191819начало19191714172016191719Бег на месте за 10 с., кол-во разконец40413637393640393233начало36373433363537392933Частота движений рук, кол-во разконец38383639304029303126начало36443039283827253024Тесты12345678910Сгибание рук в упоре за 20 с., кол-во разконец32403830413330253232начало29292628343025252729Приседание за 20 с., кол-во раз конец18232222222323232021начало16212221211921232021Частота движений ног (пр. n., lv.n.) for 10 s. кол-во разконец19172219191718171920начало17162018171519151817конец начало18162119211819181718начало16151919191515141717Бег на месте за 10 с., кол-во разконец42383638363840403834начало36352834293437363530Частота движений рук, кол-во разконец42414744343238423840начало42374546252727373037
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