Sticks for imitation. Evgeniy Goryachev: Training for beginner skiers. Imitations without sticks

In the summer, you can master the basics of skiing technique with the help of simulation exercises. Imitation exercises and imitation of ski moves are exercises without skis that copy individual elements (parts) of a ski move or the move as a whole. (3)

What are these exercises for? Why do you need to practice skiing in the summer? Having mastered these exercises and mastered movements similar to skiing to the point of automaticity, you will master skiing on the snow much easier. Imitation helps you master skiing techniques much faster. Imitation exercises can be used to practice the skier's landing, hand movements in alternating and simultaneous moves (in place and while walking), leg movements in an alternating two-step move, coordination of the movements of the arms and legs in place and in motion, coordination of the movements of the arms and legs when braking and turning, and etc.

Include simulation exercises in every training session. Give them 10-15 minutes at the beginning or end of your workout.

There are many exercises that imitate individual elements of skiing, but most often skiers use the following

In the skier's landing position, jump or hop on slightly bent legs. (3)

In the skier's landing position, swing the arms, as in an alternating two-step stroke.

Simulation of an alternating two-step move on site. Standing on one leg in a single-support sliding position, the swing leg straightened back, change legs with a jump.

Imitation of kicking off with a lunge. From the skier's landing position, lunge forward and push off, straightening your pushing leg. The push-off is performed by quickly extending the pushing leg at the hip and knee joints. The movement is directed forward and upward and gives the general center of gravity of the body acceleration, as if for takeoff.

Simulation of simultaneous stepless movement. From a high stance, perform a simultaneous movement with half-bent arms down and back with the torso tilted.

The same with the rubber shock absorber. (2)

The same with moving forward by jumping on both legs (with a swing of the arms), pushing off slightly with the toes.

The same with sticks, pushing off from the support and moving forward. Any sufficiently soft ground, the angle between the wall and the floor in the room, can serve as a support for the sticks. on the ground, the angle between the support and a heavy object on it (stone, log, stump).

The exercise is performed in two ways: once (the skier pushes off from the support and returns to the starting position, repeating this movement a given number of times) and repeatedly (the skier pushes off, runs forward, pushes off again and again runs forward all the time in the same direction).

Simulation of a simultaneous one-step move on the spot. When moving your arms forward, the leg is pulled back; with the foot placed, the torso bends with the simultaneous movement of the half-bent arms down and back.

Perform each exercise from a few seconds to several minutes. The more difficult the exercise, the more time it will take to master it. Try to clearly imagine the movement you are about to make. If it is difficult, try saying out loud how you are going to accomplish it.

From simple simulation exercises (1, 2, 3) gradually move on to more complex ones (8, 9, 10). At first, include no more than 2-3 simulation exercises in your lesson. When they are mastered, perform up to 5-6 in one workout.

The most useful imitation exercises in motion are: step and jump imitation of alternating two-step and simultaneous moves.

Start learning the step imitation of an alternating two-step move with regular walking with wide steps. Bring your leg forward more straightened with acceleration. During the lunge step, fully straighten the pushing leg at the knee. Lift the heel of the pushing leg off the ground as late as possible. Tilt your torso 45-50°. First, perform the step imitation without sticks, and after mastering the technique of moving your legs, take sticks.

Place the pole vigorously with a large forward lean. Stick it into the ground with the pin backwards with strong pressure.

The technique of jumping imitation of an alternating two-step move looks like this. Gradually increasing your steps, switch to light jumps forward. Push harder with your legs and arms. Direct the jump parallel to the ground, less upward, as if you were jumping over a puddle. Vigorously straighten your pushing leg at the knee. The movements should resemble a sliding move into the ascent.

Achieve ease and speed of performing exercises.

Jumping imitation of alternating moves is more tiring than running or moving on roller skis. That is why it is used in training carefully, starting with short segments (20-30 m), in combination with walking and running over a distance. The duration of training with imitation in motion is usually short. For younger children - 10-15 minutes, for older ones - 25-30. At the same time, you need to monitor your pulse at all times, especially at the end of the climbs.

As promised, I started pre-winter training using the Stadlober method. The technique is clear, except for one point - what is meant by exercises “for practicing the stance”?

I tried to find information about such exercises on the Internet, using a search engine, but was not successful... Bearing in mind, however, that the article was originally in a foreign language, and our translators have always been especially “gifted” (which is clearly demonstrated by translations of foreign films), I came to the conclusion that in this case we are talking about simulation exercises and imitation of ski moves.

Imitation exercises are described in sufficient detail on the Internet, but in a style typical of all domestic sports literature.

1. In the skier's landing position, jump or hop on slightly bent legs.

2. In the skier’s landing position, swing the arms, as in an alternating two-step stroke.

3. The same with the rubber shock absorber.

4. Simulation of an alternating two-step stroke on site. Standing on one leg in a single-support sliding position, the swing leg straightened back, change legs with a jump.

5. Imitation of kicking off with a lunge. From the skier's landing position, lunge forward and push off, straightening your pushing leg. The push-off is performed by quickly extending the pushing leg at the hip and knee joints. The movement is directed forward and upward and gives the general center of gravity of the body acceleration, as if for takeoff.

6. Simulation of simultaneous stepless movement. From a high stance, perform a simultaneous movement with half-bent arms down and back with the torso tilted.

7. The same with the rubber shock absorber.

8. The same with moving forward by jumping on both legs (while swinging your arms), pushing off slightly with your toes.

9. Do the same with sticks, pushing off the support with them and moving forward. Any sufficiently soft ground, the angle between the wall and the floor in the room, can serve as a support for the sticks. on the ground, the angle between the support and a heavy object on it (stone, log, stump).
The exercise is performed in two ways: once (the skier pushes off from the support and returns to the starting position, repeating this movement a given number of times) and repeatedly (the skier pushes off, runs forward, pushes off again and again runs forward all the time in the same direction).

10. Simulation of a simultaneous one-step move on the spot. When moving your arms forward, the leg is pulled back; with the foot placed, the body bends with the simultaneous movement of the half-bent arms down and back.

Each exercise is performed from a few seconds to several minutes.

The more difficult the exercise, the more time it will take to master it. It is necessary to clearly imagine the movement that needs to be made.

From simple simulation exercises (1, 2, 3) we gradually move on to more complex ones (8, 9, 10). Initially, no more than 2-3 simulation exercises are included in the lesson. When they are mastered, up to 5-6 are performed in one workout.

The most useful imitation exercises in motion are: step and jump imitation of alternating two-step and simultaneous moves.

Stepping imitation of an alternating two-step move begins to be learned from normal walking with wide steps. The leg is brought forward more straightened with acceleration. During the lunge step, the pushing leg is fully straightened at the knee. The heel of the pushing leg leaves the ground as late as possible. The body is tilted 45-50 degrees.
First, step imitation is performed without sticks, and after mastering the technique of moving the legs, it is performed with sticks.
The stick is placed vigorously with a large forward tilt. It is stuck into the ground with the pin backwards with strong pressure.

The technique of jumping imitation of an alternating two-step move looks like this. Gradually increasing your steps, switch to light jumps forward. Push harder with your legs and arms. The jump is directed parallel to the ground, less upward, as if jumping over a puddle. Vigorously straighten your pushing leg at the knee. The movements should resemble a sliding move into the ascent.

Imitating a simultaneous one-step move, bring your half-bent arms forward and, pushing off with your right foot, make a jump, bringing your left leg forward. When landing on it, tilt your torso and, simulating pushing off with your hands, place your pushing leg.

Achieve ease and speed of exercises.
Jumping imitation of alternating moves is more tiring than running or moving on roller skis. That is why it is used in training carefully, starting with short segments (20-30 m), in combination with walking and running over a distance.

Above we talked about classical moves - everything is more or less clear with them. And now about simulation exercises for mastering the skating style.

1. Starting position - half squat. Lunge forward - to the side, place the swing leg under the falling torso, pushing off with the supporting leg. When performing the exercise, try to place the swing leg as late as possible. While straightening your supporting leg completely, try to lift it off the ground later.

2. From i.p. "throw", i.e. start pushing off with your right foot, perform a step-lunge to the left. Transfer the weight of the body to the left leg; return to IP Keep in mind that the inclination of the torso and shin is the same. When placing your left leg on the support, do not move it out from under your body. Try to move your shoulders and pelvis to the side at the same time. Increase the length of steps and pace of movement gradually. Do the same exercise with sticks.

3. I.p. - imitation of the beginning of repulsion with sticks. Squatting on the supporting leg and pushing off with moving the body to the side and forward. In this exercise, you need to concentrate your body weight on the supporting leg, and the fly leg should be slightly raised above the ground and located close to the supporting leg. After sitting down and pushing off, the distance between the feet is 90-100 cm. Transfer the weight of the body to the swing leg. Repeat the same in the other direction, not forgetting about the work of your hands. Do the same exercise with sticks.

4. Imitation of a half-skate move on the spot without transferring the weight of the body to the pushing leg. The body weight is concentrated on the pushing leg. When pushing with your hands, perform a full squat (the amplitude of oscillation in the knee joint is 30-50°) and have a torso tilt of 35-55°. The second leg is moved to the side.

5. Imitation of a half-skate move in place with loading of the pushing leg (transferring the weight of the body to it) followed by repulsion. Please keep the following requirements in mind when performing: After performing a lunge step to the side, transfer your body weight to the pushing leg, bending it at the knee joint and without lifting the supporting leg. After pushing off with your foot, return to the I.P. Swinging your arms forward should only begin after pushing off with your leg.

6. Simulation of a simultaneous one-step move on the spot. Taking a lunge step (length 80-120 cm) to the side while simultaneously pushing off with your hands, transfer your body weight to your swing leg.

7. Simulation of a simultaneous two-step move in motion. With the first lunge step (length 80-120 cm), swing your arms to the side, and with the second step, imitate pushing them away. When you achieve good coordination without poles, do the same with poles.

8. Simulation of a simultaneous one-step move on roller skis. Without deciphering the specific movements of the athlete, let's say that roller skis are the most effective and universal means of both technical and special training of a skier. It allows you to improve all methods of movement in skating style. And, of course, you must remember that their design is somewhat different from similar classic ones.

Is everything clear with skating exercises? Personally, not very good for me. Unfortunately, neither by studying the pictures nor by reading the text could I understand what exactly needed to be done. Here you need to either watch a video or hire a personal trainer...

I will need to talk to experienced comrades, maybe they will be able to explain to me the “magical” meaning of these exercises.

Skiing is an important means of physical education in school. In the methodological and scientific literature, there is no consensus on at what age it is advisable to begin teaching and training young skiers, and at what age to begin developing general and special endurance.

Improving the methodology for developing special endurance in young ski racers involves determining the optimal length of distance segments and the speed of overcoming them, the duration and nature of rest intervals, and training methods.

Based on the research of N.N. Yakovleva, V.I. Shaposhnikova (1965), and others came to the conclusion that special endurance successfully develops when covering distance segments at a speed exceeding the average competitive speed by at least 4%.

Endurance develops throughout the skier's annual cycle, but more importance is given to the longest preparatory period of training. The annual training cycle in skiing is conventionally divided into 3 periods: preparatory, competitive and transitional.

At one time the transition period was not included in the annual cycle. This was motivated by the fact that increasing the volume of loads should begin as early as possible. The transition period is necessary because it is periodically necessary to facilitate the conditions for the occurrence of adaptive processes in the body. This eliminates not just fatigue, but the danger of overstraining adaptive processes and depleting adaptive capabilities.

The preparatory period is divided into 3 stages: spring-summer, summer-autumn and autumn-winter.

The main objectives of the spring-summer stage are: increasing the general physical fitness of athletes (development of endurance, strength, speed, flexibility, agility, balance), improving technique in simulation exercises and movement on roller skis, mastering theoretical knowledge on the principles of self-control, nutrition, hygiene, recovery body and other issues.

Objectives of the summer-autumn stage: development and improvement of basic physical qualities and functional capabilities, gradual increase in performance in running, walking, jumping, in movement on roller skis, increasing the intensity of training sessions. To do this, it is necessary, starting from about mid-July until the end of October, to use a developmental training regimen. At this stage, it is necessary to periodically use restorative and maintenance training modes, since less intense work will contribute to better restoration of the athlete’s body’s performance after large volume and intensity loads.

Training means in the spring-summer and summer-autumn stages are: running and walking with varying intensity, cross-country running, running with stepping and jumping imitation of ski moves uphill (with poles), jumping and multi-jumps, special strength imitation exercises, movement on roller skis, general developmental exercises, sports games, swimming, rowing, cycling. As follows from this listing, the range of means is very wide and affects a wide variety of systems and functions of the athlete’s body.

Objectives of the autumn-winter stage: restoration of skiing skills, development of special endurance, maintaining a high level of general and strength endurance, creating a base for performing in competitions, gradually gaining experience in performing in competitions. At this stage, the means have a more pronounced special character: movement on roller skis of various types, running with imitation on climbs, cross-country running, special exercises for strength endurance and, at the end of the stage, movement on skis.

The competitive period most often begins in January and ends in mid-April, and in some regions of our country even earlier. Objectives of the period: bringing skiers to the time of the main starts, to the level of highest performance, improving the physical, functional, technical, tactical and volitional capabilities of athletes, accumulating competition experience. During the competitive period, the main training tool is skiing in various ways. Additional: cross-country exercises, stretching and relaxation exercises, as well as supporting strength endurance of the muscles of the legs, arms and torso.

Let's take a closer look at the preparatory period.

The preparatory period is the longest period of preparation for a skier. In some regions of the country it takes up to 6 months (from the beginning of June to the end of November). Therefore, it is especially important to gradually increase the intensity of the loads and match them to the athletes’ capabilities. A high level of fitness acquired in the preparatory period has a positive effect on the growth of sports results in the competitive period.

In training sessions of this period, the main place when working with young skiers is given to GPP (general physical training) means.

Endurance is a defining quality for a skier. It is most closely related to functional and general physical training. In sports physiology, endurance is defined as the ability to perform dynamic muscular work of a predominantly aerobic nature for a long time, overcoming fatigue. Endurance depends on a number of limiting physiological factors, the most important of which are the level of maximum oxygen consumption (MOC), pulmonary ventilation, the threshold of anaerobic metabolism, blood volume and composition, the functioning of the cardiovascular system and muscle composition. Two of them - MIC and muscle composition - most clearly determine the possible level of endurance development.

The higher the level of MPC, the easier and longer the aerobic work is performed, the greater the speed the athlete can maintain over a distance, the higher his result in competitions that require endurance. The level of MOC, like muscle composition, is genetically determined. However, with targeted training, VO2 max can be increased by approximately 30% of the initial value. This is quite a big increase.

Features of the muscle fiber structure also limit the possibilities of developing endurance. Human muscle fibers are divided into two main types: slow and fast. Slow muscle fibers actively absorb oxygen and are better adapted to long-term, repeated contractions, i.e. long-term endurance work. Fast-twitch muscle fibers work anaerobically and provide short-term fast or powerful force contractions. There is a direct relationship between muscle composition and VO2 max: the higher the percentage of slow fibers, the higher the VO2 max level. Athletes with a high percentage of slow-twitch muscle fibers also exhibit high levels of endurance. Endurance training to a certain extent increases the volume of fibers capable of aerobic energy supply.

It is known that the maximum increase in endurance to cyclic loads is observed in adolescents at the age of 14 years and actively continues until the age of 19. Later, the increase in endurance slows down somewhat. Consequently, the best prerequisites for the development of this most important quality arise in schoolchildren in grade 7 and older. However, preparation for this most productive period should begin as early as possible, so that by the right time the general physical foundation for the active development of endurance is laid.

In the work of I.I. Shmelkova notes that the annual increase in endurance is 12% at the age of 13, then, at the age of 14-15, it decreases to 10.7-10.6%, and at the age of 16 it increases to 13%. A decrease in the increase in endurance at 14-15 years of age is associated with puberty. Research by A.D. Soldatova revealed that loads with a primary focus on the development of strength endurance in boys 14-18 years old have a more significant impact on the autonomic system, and loads of a speed-strength nature - on the neuromuscular system of the subjects. All this allows us to talk about the need to develop various types of endurance in adolescence. There must be a transition from one stage of endurance development to another:

• a) development of general endurance through physical training (games, relay races, various sports);
• b) development of general endurance through long-term exercises;
• c) improving muscle endurance;
• d) gradual increase in speed of movement along the distance;
• e) complication of the course terrain;
• f) improving endurance against the background of fatigue, previously created by appropriate exercises.

The development of endurance in skiing is determined not only by functional capabilities, but also by the degree of mastery of the technique of skiing, which depends on the successful solution of one of the main tasks of the initial training of a young skier - the development of balance.

When choosing methods for developing special endurance, it is necessary to take into account: the intensity of physical work; duration of its implementation; duration of rest between exercises; nature of rest; number of repetitions; the state of the body's performance before performing a training session.

The amount of physical activity, as well as the body’s response to sports activity, will be different depending on the combination of the listed components.

1) The intensity of physical exercise is directly proportional to the amount of energy supplied to muscle activity.

With moderate movement (speed), energy consumption will be within 40-60% of maximum values. Due to the fact that the amount of oxygen demand is less than the aerobic capacity of the athlete, the current oxygen consumption is completely satisfied by the oxygen entering the body (the oxygen debt is very small, only from the first minutes of work). Operation occurs in a true steady state. In the theory of physical education, such speeds are usually called subcritical (Zh.K. Kholodov, V.S. Kuznetsov “TiMFViS p., 108”). In the zone of subcritical speeds, oxygen demand is approximately proportional to the speed of movement. If an athlete begins to increase speed, he will reach a critical value, where the oxygen demand is equal to his aerobic capacity - maximum oxygen consumption - MOC. The critical velocity level will be higher if the athlete has a high oxygen ceiling.

Intensity above critical is called supercritical. Here, the oxygen demand exceeds the aerobic capabilities of the athlete, therefore, work occurs in conditions of oxygen debt, at the expense of anaerobic energy suppliers. Supercritical speed (intensity) often occurs in riders on climbs, during acceleration when breaking away from an opponent or when approaching him.

In the supercritical intensity zone, due to the low efficiency of anaerobic energy suppliers, oxygen demand increases much faster than the speed of movement. So, when running, oxygen demand increases in proportion to the cube of speed. For example, when the running speed increases from 6 to 9 m/sec, i.e. 1.5 times, oxygen demand increases respectively by 1.5 or 3.3-3.4 times. Consequently, the time for eliminating products of incomplete decomposition will be very long.

When choosing the intensity value for a training session, you need to compare it with the work mode during the competition. A cross-country ski course consists of approximately 45% downhill, 45% uphill, and 10% flat sections. The intensity of the climbs must be such that by the next climb the rider has eliminated most of the oxygen debt, otherwise the speed will drop sharply.

Changes also occur in the activity of the cardiovascular system. Thus, when the critical pulse rate is exceeded (170-180 beats), the systolic volume decreases, which causes a decrease in minute blood volume. This leads to a drop in oxygen consumption (up to 20-40%). Such work can be done either during finishing accelerations or on an ascent, if the ascent is followed by a long descent (rest).

2) The duration of work with critical intensity depends on the initial state of the athlete’s body and the rate of increase in function during work and has an inverse relationship with respect to the intensity of its implementation.

Most skier training takes place on rough terrain, where climbs reach 1-2 km or more. As the duration of the exercise increases from 20-25 seconds to 4-5 minutes, its intensity decreases especially sharply. How to determine the required intensity if the work on the rise lasts up to 10-15 minutes? The skier must select a critical intensity, which is characterized by an optimal heart rate (170-190 beats). If the steepness of the climb increases, then to maintain critical intensity, the speed of movement should be reduced so that the pulse rate fluctuates between 170-190 beats. The type of energy supply depends on the duration of the exercise.

3) The duration of rest is of great importance for determining both the magnitude and especially the nature of the body’s responses to the training load and is interconnected with the performance of the previous physical activity. During the body's recovery after physical activity, the rate of restoration of the functions of different organs is not the same. The duration of recovery processes is determined by a decrease in heart rate to 120-140 beats. In this case, the rest interval will be 45-90 seconds. If the rest interval is extended so much that the pulse rate drops to 80-90 beats, then in subsequent work the period of working out will be longer. As a result, the body loses optimal readiness to perform the next acceleration. Short-term or long-term physical activity determines the duration of rest intervals. The greater the intensity of the work, the longer and more complete the rest should be. The duration of rest intervals must be planned depending on the tasks and training method used. For example, in interval training, aimed at primarily increasing the level of aerobic performance, you should focus on rest intervals at which heart rate decreases to 120-130 beats/min. This makes it possible to cause changes in the activity of the circulatory and respiratory systems, which most contribute to increasing the functional capabilities of the heart muscle. Planning rest breaks based on the subjective feelings of the practitioner and his readiness to effectively perform the next exercise is the basis of the interval method, called repeated.

When planning the duration of rest between repetitions of an exercise or different exercises within the same session, three types of intervals should be distinguished:

Full (ordinary) intervals, guaranteeing by the time of the next repetition practically the same restoration of performance that was before its previous execution, which makes it possible to repeat the work without additional strain on the functions.

Stressful (incomplete) intervals, during which the next load falls into a state of some under-recovery. In this case, significant external quantitative indicators will not necessarily occur (for a certain time), but the mobilization of the physical and mental reserves of the human body will increase.

Minimax interval. This is the shortest rest interval between exercises, after which increased performance (supercompensation) is observed, which occurs under certain conditions due to the laws of recovery processes in the body.

The nature of rest between individual exercises can be active or passive. With passive rest, the student does not perform any work; with active rest, he fills the pauses with additional activities.

When performing exercises at a speed close to critical, active rest allows you to maintain respiratory processes at a higher level and eliminates sudden transitions from work to rest and back. This makes the exercise more aerobic.

4) Varying the load can contribute either to the development of special endurance or to maintaining the achieved level of this quality.

Alternation of loads is achieved by selecting means and methods of training, as well as the volume and intensity of the load.

The choice of loads in a training session depends on the amount of effort (load) during the main work, the duration of each effort, the number of working segments, the amount and nature of rest. For example, if the goal of a lesson is to maintain the achieved level of special endurance in May and June, then the impact of the load on the athlete’s body should be within 50-70% of his capabilities at a given time.

If the goal of the lesson is to develop endurance (in July), then the working segments are lengthened and the rest intervals are shortened.

5) The number of repetitions of work with critical intensity is determined by the ability to maintain a “steady state” of metabolic processes. Supercritical intensity is characterized by 5-7 repetitions of a small amount of work over short periods.

Physical activity at subcritical and critical intensity can be performed for a long time (from 1 to 3 hours). As a result, the sum of the segments can be close to the competition distance (10-30 km). If after exercise the heart rate does not decrease within 2-3 minutes. up to 140 blows, then this work should be stopped and proceed to work with low or medium intensity. When working under aerobic conditions, an increase in the number of repetitions makes it possible to maintain a high level of activity of the respiratory and circulatory organs for a long time. With anaerobic, an increase in the number of repetitions leads to the exhaustion of oxygen-free mechanisms or to their blocking of the central nervous system. Then the exercises either stop or their intensity sharply decreases.

6) The initial state of the body before performing a training session determines the volume of physical activity (the number of repetitions of segments with critical and subcritical intensity). Before performing a training session, the initial state of the body may be as follows: a) incomplete recovery; b) complete recovery; c) state of over-recovery (supercompensation phase).

To develop special endurance, the following methods are used:

Uniform method, which is characterized by low or medium intensity of movement and long duration. At the same time, the student strives to maintain a given speed, rhythm, constant tempo, amount of effort, and range of movements. Exercises can be performed at low, medium and maximum intensity. This method is used throughout the entire annual cycle; skiers perform the greatest amount of training with this method at the first, second and at the beginning of the third stage of the preparatory period during the roll-in. The intensity of endurance training should be increased gradually. Such gradualness is necessary for adaptation of the body systems that limit endurance: cardiovascular, respiratory, muscular, endocrine and others. Forcing the load leads to disruptions in the functioning of a particular system. Most often, the cardiovascular and nervous systems, as well as the ligamentous apparatus, are affected. This is especially important to consider when working with teenagers. In the preparatory period, the greatest mileage in uniform training is covered on roller skis and in running, as well as in running with step imitation on climbs. The duration of the load is from 30-40 minutes. until 5-6 o'clock. This method is considered the main method for developing skier endurance in the preparatory period. The main means are walking and running, which are carried out with a gradual increase in intensity and a simultaneous increase in distance.

Variable method characterized by performing a cyclic load at a heart rate of 160±10 beats with weak rest intervals. With the variable method, the amount of work with the maximum permissible heart rate (170 beats) should not be more than 10% and with the minimum frequency (150 beats per minute) - no more than 20% of the total load. It differs from uniform by sequentially varying the load during a continuous exercise (for example, running) through a directed change in speed, tempo, range of movements, magnitude of effort, etc. . When using this method, the functions of the cardiovascular and respiratory systems, the body’s ability to consume oxygen, muscle metabolism, and the use of alkaline reserves are improved. The disadvantage of this method is that the speed of movement on skis is not controlled and the athlete does not know his capabilities. In the process of the variable training method, individual tasks of tactical training can be solved: strong finishing, overtaking the enemy, moving with a change of leader, etc. . The alternating method helps the skier develop speed endurance. Its main means is running and mixed movement (walking, running). The length of the training distance is shorter than with uniform training, but individual segments are completed with greater intensity.

Interval method characterized by a combination of work (pulse rate 170±10 beats) with clearly defined rest intervals. The duration of work at a pulse rate of 180 beats (mainly at the end of the lift) should not exceed 10% of the total volume of work, and at a pulse rate of 140-150 beats - 20%. This method involves performing exercises with standard and variable loads and with strictly dosed and pre-planned rest intervals. As a rule, the rest interval between exercises is 1-3 minutes (sometimes 15-30 seconds). Thus, the training effect occurs not only and not so much at the time of execution, but during the rest period. Such loads have a predominantly aerobic-anaerobic effect on the body and are effective for the development of special endurance. The interval method, in turn, is divided into several types of training:

The first type is training in very short periods with multiple repetitions, the speed is 95-100% competitive;

The second type is training for short periods in conditions of natural movement along the distance, the speed is 90-95% of the competition;

The third type is training for short periods on a strictly defined section of the distance, the speed is 90-95% of the competition;

The fourth type is training over extended periods with fewer repetitions, the speed is 85-95% of the competition;

Fifth type - a combination of training over short and long periods, speed 85-95% of competition;

The sixth type is a combination of training on short and long segments in natural conditions of movement along a distance, speed 85-95% of the competition;

The seventh type is interval work on long segments, speed 85-95% of competition speed.

The interval method is mainly used in the autumn preparation stage.

Repeat method used for the development and manifestation (at the achieved level of the athlete’s preparedness) of one or another quality. Exercise intensity is 90-100% of maximum. The number of repetitions is small - up to 4 times. Rest intervals are long - from 6 to 10-45 minutes. and last in such a way that the athlete can repeat the next passage of the distance at the highest speed. The main conditions for using the repeated training method are: a) the length of the distance, which must be such that the athlete can complete it at the planned competitive speed or exceeding it, but not more than 2-3%; b) the number of repeated segments (in total their length should be ½ part of the distance for a 30-50 km race and ½ part of the distance for a 10-15 km race); c) rest intervals (they should be such that repeated exercises take place at the highest speed for a given segment).

Tempo method characterized by performing the load at a competitive speed with a heart rate of 180±10 beats. Duration of work - from 1 to 15-20 minutes. Skiers resort to the tempo method in late August - early September. Rest intervals also increase as the length of the segment overcome with competitive intensity increases and amount to 30-50% of working time. So, rest intervals between 2-minute segments should be 40-70 seconds, and for 10-minute segments - 2-4 minutes.

Competitive involves performing exercises in the form of competitions.

In the theory of skiing, there are no separate methods for developing physical qualities that are not leading, but influence the formation of special endurance.

Ogoltsov I.G. (1971) identifies four methods, or types, of training:

• 1. Circuit training.
• 2. Game training.
• 3. Versatile, or general developmental, training.
• 4. Method of conjugate influences.

The circuit training method requires continuous (streaming) exercises on apparatus, with or without apparatus. It involves performing exercises that affect various muscle groups and functional systems, such as continuous and interval work. Typically, a circle includes 6-10 exercises (“stations”), which participants go through from 1 to 3 times. All skiers are divided into small groups (2-3 people). It is desirable that the groups be approximately equal in physical fitness, and the equipment of the hall or area where the lesson takes place allows the entire group to train simultaneously. Using the circuit training method has the following advantages:

• 1) Allows you to avoid the monotony of classes. A quick change of different exercises makes it possible to get physical activity on all muscle groups while avoiding local fatigue.
• 2) The classes include simple and accessible exercises that do not require complex equipment for training areas.
• 3) Conditions are created for independent work.
• 4) This method allows you to regularly check your physical capabilities.

Game training serves to develop motor coordination. Skiers are encouraged to play basketball, football, and volleyball. The volume of game training is determined by the tasks. Games can be used both for active recreation in unloading cycles and for loading.

Versatile, or general developmental, training is aimed at developing a particular quality through one exercise. Acyclic exercises are used. The pulse when performing these exercises is 130-160 beats; at a lower pulse rate, the effect of the exercises performed is very small.

Various versions of the coupled impact method have always been used by cross-country skiers. This is walking in deep snow, on weighted skis, with additional loads, etc. This method allows you to simultaneously improve two or more components of the special training of athletes.

Using one or another method to develop endurance, specific load parameters are determined each time.

In the process of long-term training, a fairly wide range of different exercises - training means - are used to develop endurance. In all cases, the selection of exercises must be based on the interaction of skills when teaching movements and ensure that the so-called positive transfer of one skill to another prevails, when an already mastered one does not interfere with the formation of a new one.

The means of developing special endurance are:

Competitive exercises, i.e. holistic actions that are performed in compliance with all requirements established for the competition;

Special preparatory exercises directly aimed at developing special endurance.

The group of specially preparatory means consists of a wide variety of simulation exercises on the spot and in motion, with and without ski poles, including on special ski simulators, movement on roller skis of various designs, including heavy ones for moving along dirt paths and forest clearings, cross-country, etc. including in combination with walking and jumping simulation on ski slopes, the relief of which fully corresponds or is as close as possible to the profile of the slopes of the upcoming ski competitions and, above all, the main starts.

Training means in the spring-summer and summer-autumn stages are: running and walking with varying intensity, cross-country running, running with stepping and jumping imitation of ski moves uphill (with poles), jumping and multi-jumps, special strength and imitation exercises , movement on roller skis, general developmental exercises, sports games, swimming, rowing, cycling. As follows from this listing, the range of agents is very wide and affects a wide variety of systems and functions of the athlete’s body.

At the 1st stage of the preparatory period (May-July), which can be called general preparatory, you should use mainly means that develop general, speed and strength endurance with a wide range of motor skills, similar in load to ski racing.

Means of developing general, speed and strength endurance will serve as a good basis for the development of special endurance in the autumn training period. Such means are:

• - uniform running with low to medium intensity on soft ground (grass, moss, pine needles) in slightly rough terrain.
• - varieties of walking of medium and strong intensity on very rough terrain in soft shoes and on soft ground. It is better to combine running and walking in one workout.
• - combined competitions, including running, rowing, cycling, swimming over a distance of 5 to 25 km. Running and cycling - preferably on rugged terrain.

The auxiliary aids used during this period and creating a reserve of motor skills include active recreation aids, namely:

• - various sports games on the ground: handball, volleyball, basketball.
• - skiing with low to medium intensity on roller skis and roller skates.

All these means create a good basis for the development of special qualities at the second stage of the preparatory period, which can be called special preparatory (August-November). Here you should use the following tools:

• - a variety of simulation exercises on rough terrain with and without poles.
• - varieties of walking and running on different soils (in arable land and in the forest), with different intensities, up to the limit.
• - cross-country competitions including climbs overcome by imitation with sticks, and sections covered by fast walking.

Auxiliary means:

• - gymnastics with apparatus, on apparatus, performing complex technical elements.
• - walking with weights.
• - exercises with shock absorbers and a lightweight barbell.

In the autumn-winter stage, training means have a more pronounced special character. The main place in the training is occupied by movement on roller skis of various types, running with imitation on climbs, cross-country running, special exercises for strength endurance and, at the end of the stage, movement on skis.

According to the effectiveness of the impact, special exercises for developing endurance can be arranged in the following sequence:

• 1. Moving on skis (roller skis) with an alternating stepless stroke;
• 2. Moving on skis (roller skis) with a simultaneous stepless move;
• 3. Moving on skis (roller skis) when pushing off first with one hand, then with the other;
• 4. Simulation of hand work when passing a competition track on skis (roller skis);
• 5. Exercise on simulators;
• 6. Jumping imitation of an alternating two-step move with sticks.

Such training means as imitation of an alternating two-step move up hills with ski poles in combination with running on the slopes, and especially movement on roller skis, have become widely used in the practice of skiing.

Imitation exercises for a ski racer are divided into three groups:

• 1) exercises simulating a sliding step;
• 2) exercises simulating alternating moves;
• 3) exercises simulating simultaneous moves.

Imitation of alternating two-step walking includes four varieties: specialized walking, step imitation, jumping and running imitation. Structurally, all three types of imitation of an alternating two-step move have a certain similarity, but at the same time differ from each other.

Step simulation also reproduces the skier's movements under poor sliding conditions, when there is little rolling. Unlike specialized walking, it is done through accentuated extension of the leg at the knee joint after preliminary sitting down and pushing off with the hands. Presence of slight flight (within 15-30 cm). The walking pace in step simulation ranges from 110 to 130 steps per minute. Movement speed - 2.4-3 m/s.

Jumping simulation places increased demands on the cardiovascular and respiratory systems of the body, as well as on the osseous and ligamentous apparatus. Therefore, without any preliminary preparation, proceed to the jumping imitation. It is necessary to strictly dose the volume of jumping simulation. For junior skiers, at the end of the preparatory period, the volume of training load in jumping simulation reaches 3 km in one lesson, and within a month it is 25-30 km.

Running simulation used on steep climbs and helps improve the functionality of skiers. It reproduces the movements of a skier when he is not sliding on steep climbs, when he needs to maintain or increase his speed by increasing his running steps. It is advisable to use this exercise at the second stage of the preparatory period in combination with jumping imitation. Running imitation can account for 1/3 - 1/4 of the total volume of imitation at this stage.

Imitation exercises carried out in the preparatory period contribute to a correct understanding of the technique, deeper assimilation and consolidation of the basic elements of skiing, and also contribute to the development of strength and endurance of the corresponding muscles.

So, training using simulation is mainly aimed at developing the functional capabilities of athletes. However, by selecting rational speeds of movement and terrain, you can simultaneously manage the process of technical improvement of skiers.

The use of exercises on roller skis represents a higher level of summer training for a ski racer. Until the skier masters simulated walking and gliding running, it is not advisable to become a roller skier.

A training tool such as roller skis is universal. The training load performed on roller skis increases as sports skills increase. For athletes of the YYY-YY categories it amounts to 10-15% of the total volume of the cyclic training load. In one lesson, athletes ride up to 15-20 km on roller skis, and over the entire preparatory period - from 150 to 300 km. The speed of movement on roller skis on a climb of medium steepness (5-7?) ranges from 3.2 to 3.8 m/s. The rate of movement ranges from 45 to 60 cycles per minute. .

It is advisable to use roller skis and roller skates to develop primarily vegetative functions and improve individual elements of skiing technique.

Among the methods of movement on roller skis, the most commonly used are two: simultaneous single-step and alternating two-step. A stepless move is less common. The first method is used to overcome flat areas and very often gentle slopes (up to 5?), which does not happen in cross-country skiing. The use of simultaneous movement on climbs is possible due to the good rolling quality of roller skis and the high physical training of athletes. Alternating travel is used primarily on inclines.

In the alternating two-step walk, there are some peculiarities in the technique of overcoming sections of different steepness, since the speed, length and frequency of steps change with changing conditions of movement on climbs. Low step frequency is the main feature of movement on roller skis. It has been established that different intensity of movement corresponds to certain ratios of the parameters of length and frequency of steps. The increase in their values ​​with increasing speed is unequal. On steep climbs, the increase in intensity is driven more by an increase in stride length than in stride frequency. On gentle slopes, increasing the pace of movement is the main condition for increasing speed.

When moving on roller skis, they mainly use the holistic execution of various moves with an emphasis on the following motor actions:

• a) simultaneous stepless movement: uniform distribution of body weight on both legs throughout the entire movement cycle; active participation of the torso in pushing off with the hands with an amplitude of bending it from almost vertical to horizontal position, which is also typical for other simultaneous moves; a slight delay of the torso in a bent position after the end of the push with the hands, this is especially important for high speed; a slight lifting on the toes before placing the poles on the support to enhance the leaning of the body on the poles at the beginning of the push; smooth straightening of the torso after pushing off with the hands.
• b) simultaneous one-step move: equal (preferably alternate) use of both the right and left legs in repulsion; performing a push-off with your foot while moving your arms forward; slightly raising the supporting leg on the toe before placing the poles on the support; placing the poles almost vertically (angle about 80?) and significantly in front of the toe of the boot; when pushing with your hands, first slightly bend them at the elbow joint along with tilting the torso and then actively straighten when completing the push; almost complete extension of the torso when swinging the arms forward and pushing with the leg; a slight extension of the foot of the pushing leg forward before pushing off with it; lack of extension of the swing leg forward; it is placed next to the supporting leg.
• c) simultaneous two-step move: performing two sliding steps and one push with the hands in a stroke cycle that ends with the sticks being lifted from the support; for the first sliding step, simultaneously swing your arms forward with bending them at the elbow joints to move the sticks in rings away from you; at the end of the second sliding step, placing the poles on the support at an acute angle.

The intensity of training loads for cross-country skiers in different means varies during the preparatory period. In imitation running, the average training and competition speeds increase to a greater extent than on roller skis. The intensity of training in running with imitation is on average 75-80%, on roller skis 85-90%.

Imitation exercises of the classical move.

Rice. No. 1 Fig. No. 2

Rice. No. 3 Fig. No. 4

1. Starting position (IP) - main stance (OS), imitation of a skier's stance - slightly tilt the torso and bend the legs at the hip, knee and ankle joints, lower the slightly bent arms forward and down (Fig. No. 1). Return to IP.

2. IP - skier's stance (SL), imitation of hand work - alternately swinging arms forward and backward (without poles) (Fig. No. 2). In front, the arm is slightly bent, the elbow is slightly turned outward, the hand is at eye level, the palm is inward, the fingers are clenched into a fist; From behind, the arm is straight, the hand is slightly further than the hip, the fingers are straightened (the hand imitates holding a stick). Avoid lateral bending and swaying of the body, and squats.

3. IP - SL on the left leg. Imitating the alternating work of the arms, for each extension of the right arm forward, swing the right leg forward and backward (Fig. No. 3). When swinging forward, bend your leg, and when swinging back, straighten it, i.e. imitate a kick. Change the supporting leg every 8-10 cycles of movements. Achieve coordination of movements with arms and legs, maintain balance.

4. IP - SL on the left leg. Imitation of alternating swings and push-offs with arms with a swing of the right leg forward - in each cycle, when swinging the left arm forward, perform a small jump up and swing the right leg forward, i.e. imitate a leg swing. Every 8-10 cycles of movements, change the supporting leg, control the consistency of the swing with the arm and the opposite leg.

Repeat exercise No. 4, but while jumping up, swing your leg back, i.e. imitate pushing off with your foot.

5. IP - SL on the left leg. Imitation of a swing leg extension with a rotation of the pelvis - pendulum-like movements of the right leg and pelvis forward and backward. Feel the swing of the leg along with the movement of the pelvis. Swing forward with the foot, not the knee, and do not allow the leg to bend at the knee joint. Repeat 20-25 times and change the IP to a stand on the right leg.

6. IP - SL, hands behind back. Stepping imitation in motion with an emphasis on crouching before pushing off with the foot (Figure No. 4).

7. Step-by-step imitation of a move in motion with imitation of hand work. Perform a lunge with the movement of the pelvis, monitor the late lift-off of the heel from the support, achieve complete push-off with the leg and arm and smooth loading of the supporting leg. The movements are swift while maintaining lightness.

The means of training cross-country skiers during the snowless period are numerous. All funds can be conditionally divided into main and auxiliary (T.I. Ramenskaya, A.G. Batalov, 2005).

The main equipment in cross-country skiing includes the following:

Cross-country with imitation of uphill skiing (flat or steep - the terrain of the route, depending on the focus of the training session, i.e. its specifics). There are two types of lifting imitation: step and jump. Stepping simulation is aimed at technical passage of the track, practicing technical elements (the push-off phase, the body weight transfer phase, the flight phase and the landing phase). Jumping simulation is one of the most important forms of intensive training for skiers, since it produces a powerful speed-power push. Jumping imitation accustoms the muscles and body to the variable load typical of ski racing - that is, alternating load and rest (ascents and descents). As a means of training skiers, imitation is used to recreate the technique in more detail and convey the sensations that a skier experiences directly on skis - during the snow training period (T.I. Ramenskaya, 2004).

Imitation exercises (in motion and in place). This means of special training for skiers allows the coach to correct errors in technique, correct or improve any technical element or individual movement of the student, using any of the ski moves (classic move: simultaneously-no-step, simultaneously-one-step, alternately two-step; skating move: simultaneously-one-step , simultaneously two-step, half-skate, alternately two-step) (V.I. Vachevskikh, 2007).

Roller skis have recently begun to be used in the training of cross-country skiers. Despite their “youth,” they were able to take their important place in the training process of skiers. Thanks to roller skis, the problem of lack of competitive practice during the snowless period of skier training was automatically eliminated. Moreover, roller skis have become the most indispensable means of special training, because... It was thanks to them that skiers had the opportunity to reproduce and recreate in detail all ski moves and their elements of ski training in the preparatory period (V.N. Manzhosov, 1986).

Cross country for skiers, as well as for athletes from many other sports, is an integral means of training. Running is an excellent means for aerobic, threshold and speed training, for warming up and cooling down before and after roller skiing or jumping simulation (P. Schlickenrieder, 2008).

Cross-hike (mixed movement) - has a versatile effect on the athlete’s body, because includes two modes of activity: on the one hand, running - carries a developmental training effect, on the other - walking - recovery processes after running. This means of training skiers allows you to increase the duration of the training session due to its specificity (M.A. Agranovsky, 1980).

In addition to fixed assets, auxiliary preparation means must be used for the preparatory period. Auxiliary means include exercises from other sports (sports games, swimming, cycling, rowing, gymnastics, athletics, gym classes), etc. However, their use should be limited at the beginning of the preparation stage as second training. Since these exercises in terms of execution structure and character are far from a competitive exercise (L.T. Koshkarev, 1994).

Modern research has proven the effectiveness of some of them. And, nevertheless, there is still no consensus on the use of certain means. Often in practice, many means are used only because this or that outstanding master does so.

V. M. Kovyazin (2000) suggests using jumping preparatory exercises (jumping imitation, multi-jumps) to maintain and develop strength endurance, which is effective for the preparatory period.

L. Ya Gurskaya (2001) argues that the most preferable for achieving high sports results are: for the beginning of the season - roller ski training, for more stable results during the season - imitation of classic skiing in combination with cross-country running.