Розвиток швидкісної сили у молоді: пліометричне тренування (закордонний досвід)

У статті узагальнено закордонний досвід розвитку швидкісної сили у молоді, що займається фізичним вихованням і спортом. Описана методика пліометричного тренування. Розглянута технологія використання пліометричних вправ для розвитку швидкісної сили нижніх і верхніх кінцівок.

Pliometric method is the most effective in the development of speed strength in people going in for physical exercise. This method is based on using the work of muscles in different regimes Native literature doesn’t deal with pliometric exercises enough. This work has the following tasks: 1. To form methodical base of plyometric training of the development of speed strength. 2. On the base of generalization of foreign experience to describe the method of using strength abilities in children and young sportsmen. Methods of investigation: analysis and generalization of literature (basically foreign) and generalization of the experience of specialists in the sphere of physical education and sport. The results of investigation. The methodological basis of pliometric training are: 1. Determination of preliminary development of muscle system. 2. The tendency of change of intensity and volume of loading, duration of rest between doing exercises. Factors which regulate the intensity of plyometric exercises are determined. The volume of loading is determined by a number of contacts of arms and legs in the series of exercises. Duration of the rest between repetition of pliometric exercises is from 5 to 10 and between series of them is For young sportsmen the ration of work – rest is withing the limits of 1 : 3 or 1 : 4. Methodical rules of pliometric training and content of pliometric exercises for arms and legs are described.