Modern methods of sports training are a whole set of technologies that include not only physical exercises. These are smart programs for their implementation, the most serious psychological preparation, a solid theoretical knowledge base. Fine-tuning for the individual characteristics of athletes includes planning and careful monitoring of program performance. Today’s sports training tools and techniques are more like business strategies. All this is included in the modern theory of training.
Targets and goals
The goal, objectives, means and methods of sports training is a topic that has been worked out for a long time and in detail. It would seem that there can be nothing new, everything is said and done a long time ago. But sport is changing with life and business. New approaches and technologies of sports training methods deserve attention and study not only from the side of trainers.
The goal of any sports training is one: to ensure that the trained athlete reaches the highest possible level of preparedness and the highest results in competitions. Of course, you must always take into account the specifics of the sport and the conditions of external circumstances.
The objectives of sports training are a broad and diverse concept, we present some of them:
- achievement of the necessary volitional and moral qualities for further studies and competitions;
- mastering the main skills: tactics and techniques of a particular sport;
- the development of motor and functional capabilities of the athlete's body, which carry the maximum load in the selected sport;
- the development of mental preparation to a given required level;
- development of theory and practice by sport;
- general improvement and preparation of the athlete for the competition.
Athlete training is not limited to such tasks. There are main directions, each of them has completely independent characteristics.
The main directions of training an athlete
- Technical improvement involves the formation of the athlete the necessary understanding and specific ideas about sports equipment and skills. To learn new techniques, expand the arsenal of technical skills and motor parameters, provide functionality, make an athlete’s technique resistant to various kinds of interfering factors - all this is included in the “technical” direction of sports training.
- The tactical direction includes serious preparation for the upcoming competitions: analysis of the characteristics of the opponents and the development of tactics of behavior in the competition. In this direction, modeling of future events is often applied with the development of tactical schemes and the selection of optimal options in a given situation.
- Physical training is an increase in the level of motor qualities and functional physiological systems of an athlete. Strength, speed, endurance, flexibility, coordination of movements and their constant improvement are the set of tasks of the “physical” block.
- One of the most important areas is psychological preparation. The mere fact that without proper psychological preparation, all other components of the training can go to zero, makes the psychological module absolutely necessary. First of all, it is the ability to control one’s mood and general condition during competitions.
- Integral training includes all the acquired skills, abilities, knowledge and experience, which are connected into a single whole.
The division of sports training in such areas is rather arbitrary. But it helps to systematize the concept of sportsmanship, to determine the means and methods of sports training. Allows you to effectively control the development process of an athlete.
Classification of sports training methods
Serious training techniques include planning and a detailed exercise program. Methods inherently determine the style and manner of training and can be divided into two large groups: general educational and sports.
General pedagogical methods of sports training also include three subspecies:
The name, of course, is boring, but in terms of importance and importance, little can be compared with the necessary words of the coach. This may be an explanation of the ward format, goals and objectives of the training. Discussion and joint analysis of results and errors is the best way to motivate an athlete to work hard. Partnership between a trainer and an athlete is the most optimal communication format during sports training.
There is no need to prove the effectiveness of visual support for training athletes. This is not only watching videos "as needed" or a visual demonstration of the technique for performing an exercise. These are shooting exercises themselves, followed by analysis of errors and methods for their correction.
- Sensory Correction Methods
These are specialized ways of using a complex of feelings and emotions by an athlete: figurative thinking, inner speech, motor sensations to influence the general condition and readiness of the body for training or competition. In short, such training is more like emotional self-training.
Sports methods
A large group of exercises relates to methods of strictly regulated exercises in sports training. They are used in various combinations, but are strictly regulated by their characteristics and purpose. They can also be divided into two groups:
- aimed at the development of sports equipment;
- aimed at the development of motor qualities.
Both groups of methods almost always go in combination, they are closely interconnected. Moreover, the effective implementation of the tasks of sports training will be possible only when using methods from both groups.
- Methods of mastering sports equipment
Most often, this is the division of a complex movement into simple constituent elements in order to work out them well in the future. In fitness and bodybuilding it is rarely used, it is more a method of professional sports: mastering the exercises in general and in parts. Here imitating and leading exercises are used.
An example of a lead-in training is running with high hips or jumping for athletes. This is done to "lead" to the run and improve its elements - good repulsion, for example.
In simulation training, mastering the basic movements is especially facilitated. Most often, this is work on simulators of various types and purposes. An example is the development of pedal movements on a stationary bike for cyclists.
Methods of development of physical qualities
An extensive group of methods for the development of motor qualities includes a whole group of independent techniques. The main methods of sports training are as follows:
- Continuous uniform method
This is continuous work for a certain period of time in a constant rhythm, which can be slow or fast. It is aimed at developing endurance of an athlete. The method has a drawback: adapting too quickly to this kind of load. Illustrative examples of the method are rowing over long distances at a constant speed or running 10 or 20 thousand meters at a heart rate of 145-160 beats per minute.
- Continuous variable method
Such training is more diverse and “more fun”: the load can change during the course of the exercise. A good way to "surprise" the body with each training session, so adaptation to it will not happen immediately. An excellent example of such a training can be ice skating at a distance of 8000 m, consisting of twenty laps. One lap runs in 45 seconds, the next at a comfortable speed. And so alternate all twenty circles. In this case, endurance develops and aerobic and anaerobic functions of the body increase.
Endurance Techniques
Here the intervals between work and rest alternate. Rest on time is strictly regulated. An excellent example of using the method in fitness is interval cardiological training, which is recommended only for athletes with good physical fitness. The duration of rest can be determined in the range from a few seconds to three minutes, everything is tied to the duration of the main part of the exercise - an intense load.
In big sport, series for the development of special endurance are extremely popular: for runners 400 m x 10 or for rowers 1000 m x 10.
For sprinters, their own schemes are used: 60 mx 3 are run at maximum speed, followed by rest for five minutes; 30 m at maximum speed, then 200 m slow run.
A progressive option is a gradual increase in load or range of motion. For example, running along segments of increasing length, or running along identical segments, but with increasing speed.
The top-down option includes a decreasing load; swimmers love to use it. In this case, the length of the segments decreases with a simultaneous increase in swimming speed.
The favorite way of bodybuilders, in which, after a given number of repetitions, there is a rest until the complete restoration of energy resources. In big sport, this method is used to prepare an athlete for competitions - this is a good model of competitive loads.
A great way to develop stamina with continuous exercise. Everything is done together and without interruptions with several repetitions of the complex in a circle. The advantage of the method is its main feature: a gradual increase in load occurs with a simultaneous increase in the power of working movements.
In bodybuilding, circular training is included in the program at the “drying” stage to increase calorie consumption.
Game methods
Characteristics of sports training methods for game and competitive types include the following:
A way to develop sports skills for the game, which is extremely common in almost all sports: even weightlifters play games before the competition. First of all, this is a high positive emotionality of the situation and constantly changing situations. This requires solving tactical and psychological problems during the game. Initiative, courage, independence of decisions - qualities that are necessary for any athlete. Thus, game training contributes to the versatile development of the athlete. Also important is the fact of switching to another type of activity, which is useful as recovery and adaptation or support the level of physical fitness.
Competitive approach
This is a kind of model of a competitive atmosphere, which is regarded as one of the most optimal ways to increase the effectiveness of training. The competitive component can be complicated or vice versa, conducted in light conditions. The main thing is the development of different aspects of training an athlete. In model competitions, the athlete is stimulated and manifested the maximum level of physical and motor abilities. Moreover, this level is revealed precisely at such trainings. Here, the athlete’s ability to maximize the load is assessed. In such conditions, volitional qualities are brought up in the most effective way.
Complications and Reliefs
You can complicate competitive models in different ways:
- play in the rain, in the heat or in the mountains - in difficult environmental conditions;
- change the dimensions of the playgrounds: release an expanded team of players on a smaller field - arrange artificial crowding on the field.
- arrange fights with several opponents at once - complicated models of fights or boxing fights;
- “Palm off” uncomfortable opponents playing by their own rules or completely without rules;
- add various types of weighting to the game process in the form of various shells;
- limit the respiratory rhythm in cyclic sports - running, swimming, rowing, etc.
The competitive training format can also be facilitated in a variety of ways:
- to shorten the length of distances in cyclic sports disciplines;
- reduce the duration of fights and fights in martial arts in the ring;
- lighten sports equipment wherever possible: reduce the height of the volleyball net, make the ball smaller for football or water polo, etc.;
- use the handicap principle: give odds to a weaker participant in the competition, for example, to start at a running distance earlier or pre-specify the advantage in the number of goals or goals scored.
Conclusion
The methods of sports training of the new generation are distinguished by their manufacturability, variety and precise focal focus. Big sport learned a lot from business: advanced trainers know and can do everything - from developing corporate ethics to formulating a strategic plan. The tasks, tools and methods of sports training are often compared with business processes, and rightly so. But to be limited to one-way traffic “from business to sports” would be wrong.
Business also has something to learn from the characteristics of the means and methods of sports training. First of all, these are the criteria for assessing the success of work in a clear dimension - seconds, meters, kilograms and the number of goals scored. These units of success fit perfectly into the concept of KPIs - key performance indicators. And the practical methods of sports training are very close with the look and description of key indicators. There is a mutually beneficial exchange of experience and practice.