Speed-power qualities increase the overall potential of various muscle groups, enhanced by the use of a specific set of exercises. The development of the considered parameters is especially important for professional athletes at any stage of training. In order to avoid stressful situations for the body, it is recommended to carry out training all year round, taking into account the individual characteristics of the athlete and the functional state of the body. Consider the features of promoting this method for children and adults.
Recommendations
Many experts recommend adhering to certain power-speed qualities when training. To obtain a greater effect and increase the development opportunities of a specific muscle group, it is advisable to use local exercises designed to overcome resistance to the applied efforts in the range of 80-90 percent.
In this direction, several features should be taken into account:
- It is necessary to develop not only the speed-power qualities of individual parts of the body, but also have the appropriate training to perform the selected activities.
- To increase the level of training is available due to special and basic exercises performed with a gradual increase in the load on resistance.
- The disadvantages of achieving this goal in this way include a decrease in potential when performing only basic training. This is not surprising, professional athletes repeat them regularly with the same frequency, which affects the body's adaptation to existing loads.
- In their studies, experts note that in order to enhance the expected effect, it is necessary to develop new complexes and ways to increase the impact, in order to avoid the formation of a premature velocity barrier.
Preparation period
At the initial stage, the development of speed-power qualities requires the restoration of optimal indicators that were achieved earlier. After achieving this goal, they begin to increase loads, providing further development of these parameters.
In this regard, the process of developing strength and speed requires the right approach, year-round training for athletes who have reached an elevated development level that requires holding and restoring the body's resources. Often in literary and special sources only a plan for progressive development is presented, which is not entirely correct.
Features
Consider how effective the proposed methods of speed-power qualities in terms of their stabilization and amplification. It is possible to consider the proposed recommendations in a different way, especially for qualified athletes who have a high level of physical fitness. Here pay attention to a number of points:
- Used tools and simulators.
- The mode of muscle work.
- Overcome training effort.
- The maximum number of repetitions of a particular exercise.
- Type and duration of rest after exertion.
It is worth noting that the methods of speed-strength qualities not only solve the problem of creating standard methods for working out the muscles, but also make it possible to determine the individual amount of training.
Activity intensity
At any stage of improving speed-power qualities, it is necessary to adhere to the recommended sequence and intensity of the exercises. Therefore, in order to avoid stressful situations for the body, it is necessary to alternate maximum loads with “unloading” days (variative complex). As mentioned above, the development of speed-power qualities is focused on increasing and working out various muscle groups.
Below is an indicative list of resistance values:
- In the dynamic mode of training, they focus on overcoming resistance from 1 to 10 MP.
- In weightlifting, where strength is important, the parameter is 4-7 MP.
- For other sports related to activity (throwing, jumping, running), the guideline is 1-4 MP.
Methods of development of speed-power qualities
Among the main methods in this area, two main points are noted: the method of short-term and repeated efforts or the global impact with emphasis on the implementation of the main exercise.
In the case of training with a targeted direction, the resistance value of the simulators should be equal to the opposing force, taking into account the impact force, which allows you to provide a specific structure of the main movements and exercises. The main methods used are:
- With associated exposure.
- Variable methods.
- Short exercises with frequent repetitions.
Power Speed Exercises
When performing special trainings for a specific impact using dynamic stimulation, a clearly adjusted resistance value is needed. This takes into account the inferior and overcoming parameter of muscle functioning. The intensity of the exercise often takes place within the limits with short-term maximum efforts and frequent repetitions.
For the development of strength and speed, various types of exercises are used aimed at counteracting resistance, oriented to a specific group or part of the muscles. The following recommendations allow you to more clearly present the features of the methods, taking into account the characteristic properties of the athlete and the stages of annual and one-time training.
Examples
Below are a few exercises for developing speed-power qualities:
- Running with a high hips or with an overwhelming shin.
- The mincing sprint.
- Running with legs raised back or forward.
- Shuttle run or similar action with sudden acceleration.
- Any types of jumps, including exercises with weighting or changing the amplitude (to the sides, forward, backward, and the like).
- Squats with sharp climbs and bouncing.
- For the development of the press - racks and visas aimed at bending the torso.
- Various emphasis lying with the subsequent pulling and extension of the muscles of the shoulder girdle and arms.
Grouping
The category of “explosive” exercises includes training with an emphasis on the acyclic structure of movements, including jumping and throwing. Parallel methods also include a complex with cyclic variations (swimming or short-distance running, cycling on the track, and similar activities).
Conventionally, all methods can be divided into three groups:
- Exercises with overcoming resistance, the force of which exceeds the competitive parameters. Due to this, a decrease in the speed of movement is observed and the power load increases.
- Lessons on resistance, which is less than competitive characteristics with an emphasis on high speed of movements.
- Training with overcoming the effort as close as possible to the competitive and maximum speed.
Interesting Facts
When developing methods for the development of speed-power qualities, the effect on the physical development of the body and the formation of muscle skills in both young and trained athletes is taken into account. It was believed that such a symbiosis contributes to the correct formation of personality in the moral and athletic terms. This method is relevant for the times of the USSR, when all the acts of education were aimed at increasing the communist consciousness.
Not so long ago, attention was paid to the development of power and speed qualities, in terms of an important component of the development of comprehensive physical training in combination with educational work.
What's new?
As practice shows, the Soviet methods of a number of teachers and trainers did not always allow achieving optimal results for athletes. Sometimes the priority was given to the pursuit of record-breaking indicators for the final sports result, without taking into account the individual characteristics of the novice athlete. The issues of upbringing and development were treated superficially, which contributed to the negative outcomes. Often the priorities for obtaining records or "pluses" in the leading positions dominated the forms and methods of training. This applies not only to professional athletes, but also to children to whom such methods could harm.
The education of speed-power qualities in the USSR was oriented towards achieving a result, without taking into account the characteristics of athletes. Moreover, this was relevant without taking into account age and gender characteristics. Modern approaches, along with physical activity, include the use of exercises without disturbing the physiological and mental state of the athlete.
Specifications
Among the methods for developing speed-power qualities in children and professionals, several modifications are distinguished, namely:
- The method of maximum effort. It represents the performance of exercises related to the ultimate load on the muscle groups being worked out.
- The method of unsatisfying efforts involves the development of parts of the body with limited weight, however, the number of repetitions in this case increases many times.
- Dynamic effort implies the creation of critical stress with unsatisfactory weighting and frequent repetition of approaches.
- The shock method involves the use of special loads. Example: jumping and jumping back in a given rhythm from an object located at a certain height.
- Isometrics. Here, the determining role is played by the accounting of the loads taken, the number of approaches, the speed of the exercises and the break between them. The main indicator is the coefficient of these loads, which for professional athletes is 80-90 percent.
- Isokinetic method. The peculiarity of this method is that special devices and assemblies are used for training, which automatically change the external resistance, limiting speed and load, regardless of the athlete's desire. In this case, the amplitude of movements and the tension of the participating muscle groups are maximally involved.
- Statodynamics. In this mode, dynamics and isometrics are combined. The results, like the manipulations themselves, differ in the number of approaches, the load and the percentage of effort.
In conclusion
The process of education and development of speed-power characteristics provides for the solution of two main tasks. First, the complex harnesses the potential of specific muscle groups. Secondly, a correctly composed set of exercises allows you to increase the percentage of athlete's work efficiency. Each of the steps requires an individual approach that does not involve the use of template schemes.
As a rule, in training, several development methods are combined, including global exposure and the basic elements that contribute to maintaining the specific structure of the main development. Summing up, it can be noted that for the development of speed-power parameters of a person, one should take into account not only the conjugate effect, but also the calculation of the repetition rate with a frequency between rest and active exercises. This factor is especially important when studying with children and novice athletes.