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30INNOVATIVE METHODS OF TRAINING RUNNERS FOR 5000 M AND 10000 METERS IN THE REPUBLIC OF UZBEKISTAN
O. K. Khomidova, N. V. Asanova, K. R. Davidova, S. I. Shirieva, I. A. Davronova
Theory and Methods of Track and field athletics department Uzbekistan State University of Physical Education and Sport odinaxamidova7@mail.com
ABSTRACT
The article deals with the problems of improving the methods of training long-distance runners. In the course of research, a methodology has been developed and justified, the use of which significantly increases the result at all stages of long-term training of athletes.
Keywords: sports, athletics, endurance, technique, result
АННОТАЦИЯ
Маколада узбекистонлик узок масофага югурувчиларни тайёрлаш услубиятини такомиллаштириш муаммолари куриб чикилади. Тадкикот жараёнида спортчиларни куп йиллик тайёргарлик жараёнини барча боскичларида спорт натижасини сезиларли даражада оширишга каратилган усул ишлаб чикилганлиги ва амалиётга жорий этиш тугрисида маълумотлар бериб утилган.
Калит сузлар: спорт, енгил атлетика, чидамкорлик, методика, натижа
АННОТАЦИЯ
В статье рассматриваются проблемы совершенствования методики подготовки бегунов на длинные дистанции из Узбекистана. В ходе исследования было сообщено, что разработан метод, направленный на значительное повышение спортивных результатов на всех этапах многолетнего тренировочного процесса спортсменов и внедрение его в практику.
Ключевые слова: спорт, легкая атлетика, выносливость, методика, результат
INTRODUCTION
Possibility of successful performances in competitions, the growth of athletic performance in long-distance running depends how correctly the ways of training improvement are defined and how correct is the approach to their development. In track and field athletics, long distances (5000 m and 10000 m) are among the disciplines in the world, which are included in the program of the Olympic Games, World Championships and Asian Games, and they are very popular among runners.
Currently, the head of state Sh.M. Mirziyoyev and the government of the country issues a number of decrees and resolutions in the sphere of physical culture and sports for the training of athletes and coaches.
Resolution of the Cabinet of Ministers of the Republic of Uzbekistan dated February 13, 2009 "2019-2023" Resolutions, approving the Concept for the development of physical culture and mass sports in the Republic of Uzbekistan, are regulatory legal acts, making a significant contribution to the development of this area [1].
In 2017, on February 7, a decree was issued "On the Strategy for the Further Development of the Republic of Uzbekistan", and also in 2017 on March 9 "Resolution on the preparation of Uzbek athletes for the XXXII Olympic Games and the XVI Paralympic Games in Tokyo (Japan) in 2020 from March 9 2017, decree of the President of the Republic of Uzbekistan dated January 24, 2020 "On the further improvement and popularization of physical culture and sports in the Republic of Uzbekistan."
In order to implement the implementation of these decrees of the President of the Republic of Uzbekistan and Government Resolutions, it is necessary to improve and organize on a scientific basis the system of training long-distance runners. Today it is one of the most important tasks in the sphere of physical culture and sports [2]. The general concept of training strategy in long-distance running has received a quite complete scientific and practical justification .We have studied the issues of training construction technology at various stages of the annual cycle. The main resources and methods of training runners and their training loads have long been not the secrets of individual "stars" or schools.
LITERATURE REVIEW AND METHODOLOGY
Long-distance running in modern track and field athletics is one of the most interesting types. Sudden spurts and changes in distance, strong struggle from start to finish - all this gives long-distance running competitions a special beauty and attractiveness [3].
Today, the organization and calendar of modern international competitions requires improving the system of training athletes [4].
However, the growth of sports results at world championships and prestigious international sports competitions shows the need to organize annual and long-term training programs on a scientific basis.
Long distance running is one of the most popular sports in our country, however, our compatriots have not shown high results in international competitions for a long time. All this points to the imperfection of the training system for stayers in Uzbekistan.
Our comparative analysis of the sports results of domestic long-distance runners and foreign athletes showed a significant difference in the methodological approaches in their preparation. World Championships 5000m long distance running results averaged 13:22.0 seconds for men and at 10,000m 29:38 seconds for women. Running 5000 m at the championships of Uzbekistan at these distances, the average result shows 15:05.0 sec. Running 10000 m the average result shows 32:35.0 seconds. However, at the World Championships, the sports result for 5000 m is 13:22.50, and for 10000 m is 27:40.0 seconds, these standards give the right to take part in the Olympic Games.
To achieve the above results, it is necessary to establish a system of sports selection and competently plan the process of annual training in long-distance running [5].
Purpose of work: is to improve the training methodology of Uzbek longdistance runners.
Research objectives 1. Define the volume of the annual training load of longdistance runners at an in-depth specialized stage.
2. Define the level of physical and functional preparedness of highly qualified long-distance runners.
3. To develop a methodology for training highly qualified long-distance runners and determine its effectiveness.
Object of research - training process of athletes, long-distance runners of the institution "Republican School of Higher Sports Skill".
Subject of research - the use of resources and methods for the development of endurance in the course of the annual cycle of training long-distance runners.
Scientific hypothesis - it was supposed, that at the stage of in-depth specialization of distance runners, distributed loads by intensity zones during preparation for competitions allows to improve the level of sports results of highly qualified Uzbek athletes.
Research methods Analysis of scientific and methodological literature
- pedagogical observation
- heart rate monitoring
- pedagogical tests
- pedagogical experiment
- mathematical - statistical analysis
Pedagogical tests were carried out in October - December 2020 and in January 2021 of the training cycle for long distance runners of the Uzbekistan national team. Running 100m, running 400m, running 1000m, running 5000m, jumping from foot to feet (100m), long jump from the spot, triple jump from the spot, tenfold jumping and throwing a ball forward 3kg.
Pedagogical experiment
The results of the pedagogical research of the methodology of training longdistance runners showed, that the results of our long distance runners are stopped in place. It Was found, that limitations in planning and organizing annual training sessions affect the training system of long-distance runners.
With this in mind, we have developed long distance runners training method. Table 2 shows the direction and content of the weekly and monthly training load for long distance runners.
Our research was carried out in three stages. The first stage in September -December 2019 was organized by the analysis and synthesis of scientific and methodological literature on the theme.
At the second stage, a pedagogical experiment was carried out with the athletes of the national team for long distances in September - December 2020. At the third stage, we conducted a pedagogical experiment.
Long-distance runners of the national team are involved in pedagogical practice. In which 24 runners were divided into two groups, the first experimental group, the second control group of 12 people each.
In managing the functional training of long-distance runners, it is the Polar Taem 2 that allows them to effectively manage, and it is necessary to formulate functional systems with the help of tools.
We have developed and applied the above-described methodology for training long-distance runners to develop their functional training in training processes.
Table 1
Distribution of training loads over micro meso cycles in the experimental group
Months/Plans Trainings September October November December
Total amount of trainings 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 96
Total amount of hours 12 12 12 12 12 12 12 12 12 12 12 12 12 12 12 12 142
Total running load (km) 255 256 258 260 255 260 263 253 255 260 261 258 260 257 255 256 4107
Total volume in aerobic mode (km) 160 162 163 171 169 175 181 173 174 175 174 174 178 177 179 175 2760
Total volume in the mixed zone (km) 62 67 66 65 65 64 52 53 59 58 57 64 58 60 60 65 975
Total volume in anaerobic mode (km) 23 22 21 20 18 20 18 21 20 20 12 15 18 20 23 23 325
Total volume of jumping exercises (km) 1 1 1 1 1 1 1 0,5 0,5 1 1 1 1 1 1 1 15
Total volume of games (min) 40' 30' 20' - 40' 20' 30' - 30' 20' 40' 20' - - 30' 20'
Total weighted volume (km) - - 1 0,5 - - 0,5 - - 1 - - 1 - 1 - 5
Restorative agents 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 1 16
An approximate training cycle for highly skilled 5000m and 10,000m runners should include:
The retracting stage.
Consists of 3-4 week microcycles (1 mesocycle). It is characterized by a gradual increase in the volume of running training loads.
Monday. Cross - 10-15 km. general developmental exercises -15 min. Rhythm runs -6-8 x 100m or other types of athletics. Exercises with barriers "Walking". Alternate stepping over the barrier with the left and right feet. "Under above" The athlete overcomes the first barrier by stepping, under the next barrier he climbs.
Tuesday. Cross-12-15 km (heart rate-140-150 beats per minute), general developmental exercises -15 min, general physical preparation -15-20. Strength exercises. Exercises with barriers "There to back" The athlete overcomes the barrier by stepping, then returns to the starting position alternately with each leg back. "Step back forward" It is performed in the same way as "step" with the athlete moving backward forward.
Wednesday. Cross-15-20 km (heart rate till 150 beats per minute), general developmental exercises -15 min SRE-8*80-100 m. Strength exercises for leg muscles. Barrier exercises "Hold" exercise is performed in the same way as "step" with the same placement of barriers, while each posture is held for 2-4 seconds.
Thursday.SR-3-4km. general developmental exercises -10-15 min. general physical preparation -15-20min. Game-40min. Exercises with barriers "hold with a jump" The exercise is similar to "hold" but is performed with a slight jump.
Friday. Cross-10-15 km. (heart rate till 160 beats per minute), general developmental exercises -15min. Exercises with balls and jumping exercises. -15min. Barrier exercises. "With a jump from the side of the barriers" The athlete stands from the side of the barrier, to the side, and carries his legs over the barrier alternately.
Saturday. Slow running-25km (heart rate is about 150 beats per minute) general developmental exercises -15min or other types of athletics. Barrier exercises. "Fast walking behind each jump barrier" It is performed in the same way as "walking" only with a jump, the distance between the barriers is 3-4 feet.
Sunday. Swimming - 30-40 minutes, or jogging walk - 1.5-2 hours. Table 2.
The level of physical preparedness in the experimental group after the experiment
№ SN Running 100m sec Running 400m sec Running 1000m sec Running 5000m sec Jumping from feet to feet 100m once Standing long jump cm Triple jump from the place cm Tenfold standing jump Throwing ball forward 3 kg
1 D.SH. 12 53,8 165,5 928,2 45 244 719 27,5 10,34
2 M.B. 12,1 55,4 167,5 905,4 46 238 714 26,9 9,99
3 TO. 12,1 54,6 198,5 913,4 47 241 721 28,2 10,09
4 U.B. 11,5 55,6 164,2 912,4 47 264 749 26,9 10,33
5 M.V. 11,8 54,6 159,5 916,4 45 258 721 27,6 10,74
6 M.Z. 11,9 55,4 164,5 915,4 44 255 711 27,6 11,01
7 F.E. 12,3 58,7 161,5 926,4 46 241 681 27,6 11,54
8 SB. 12,1 56,1 162,5 927,4 45 242 688 26,6 11,51
9 A.KH. 12,1 59,0 170,7 923,4 46 241 693 26,7 10,57
10 S.F. 11,8 58,2 167,5 916,4 45 251 711 25,9 11,03
11 A.X. 11,6 56,0 159,5 917,1 45 253 721 28,3 10,91
12 T.G. 11,9 55,3 181,5 924,4 45 258 711 28,8 11,14
X 11,93 56,06 168,58 918,86 45,50 248,83 711,67 27,38 10,77
0 0,23 1,68 11,14 7,06 0,90 8,68 18,00 0,82 0,51
m 0,07 0,49 3,22 2,04 0,26 2,51 5,20 0,24 0,15
P 6,28% 6,50% 13,58% 5,43% 6,19% 7,33% 12,66% 19,66% 13,64%
DISCUSSION
In the modern system of training athletes, special attention should be paid to issues related to the rational ratio of the volume and intensity of training loads of various orientations. In the process of many years of preparation, changes in volume
and intensity must be alternated in such a way that the total value of the load periodically increases.
The main changes in these loads are associated with a significant increase in the intensity of individual exercises, which is manifested both in an increase in the speed of running the length, and in a more pronounced response of the athlete's body. It is necessary to gradually bring the athlete to the parameters of training work characteristic of the stage of preparation for the highest achievements. Athletes should not copy the training of the strongest athletes in the world, leaving a reserve of adaptation for the optimal age zone of the highest achievements 2. When performing, in particular cyclic, many exercises used by long-distance runners, the training load is characterized by the following components:
In the experimental group, adjustments were made in the form of a program developed by us, which consisted of the following: hurdles running - this exercise develops well the strength and flexibility of the muscles of the lower extremities, develops a sense of rhythm, helps to increase the length of the running stride. The use of the barrier exercise firstly improves the running technique and increases the result. Secondly, the breathing rhythm improves. At the end of the experiment, a final control test was carried out with two groups.
RESULTS
According to the results of the last test carried out, it can be argued that in the experimental group, adjustments were made in the form of a developed program, and this group had better results, since each participant trained hardly and according to the planning of the proposed innovative program. Since the exercises listed are measurable, they must be planned and considered when determining training loads. Each of them has a certain effect on the body's response. Therefore, the ratio of these exercises in training loads determines both the magnitude and, which is especially important, the nature of the reaction 3. We recommend to athletes adhere to the provisions in endurance training :
a) Widespread use of fartlek as one of the main means at all stages of preparation. This tool has been used in the domestic system in recent years rather limited. Fartlek is suggested to be used on rough terrain, which serves as a means of increasing endurance
b) Clear construction of weekly microcycles at different stages of training: in preparation for cross- competitions and in other periods.
c) Increased intensity of the training process at almost all stages of the annual cycle due to the use of "fartlek" and interval running. In recent years, our runners
have significantly reduced training intensity compared to previous generations of athletes, which is reflected in the level of results. How much intensity is needed for our runners should be decided on an individual basis.
d) Our original scheme for using interval running on 1000 m segments allows you to gradually bring the runner to high speeds at a distance, to prepare them for a constant change in the pace of running by alternating fast and slow segments in one repetition of a 1000 m segment.
e) Great attention should be paid to the strength training of long-distance runners at most stages of the annual cycle
CONCLUSION
As it is mentioned above the problems of improving the methods of training long-distance runners is the most relevant nowadays. The research, a methodology has been developed and justified, the use of which significantly increases the result at all stages of long-term training of athletes.
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