Prelaunch states and their forms. Starting conditions and pre-start preparation of athletes The pre-start state with a predominance of inhibitory processes is called
The growth of sports results and their prestige, the increase in competition, the responsibility of an athlete for their sports results increase the athlete's mental stress during competitions. The level of mental tension of an athlete is determined by the balance of the processes of excitation and inhibition. According to the degree of predominant manifestation of these processes, four states of competitive readiness of an athlete can be distinguished:
1. insufficient excitation;
2. optimal arousal;
3. overexcitation;
4. inhibition due to overexcitation.
A state of insufficient arousal manifests itself in some lethargy, lack of concentration, the inability of the athlete to concentrate on the upcoming fight. Outwardly, the athlete is calm, even indifferent, friendly to others, even to opponents. However, he is unable to maximize his functionality in competitions, his actions are often characterized by untimeliness and inadequacy.
This condition occurs in young athletes who do not set themselves the goals of achieving the highest result. Even qualified and experienced athletes (with insufficient preparedness) sometimes reduce the level of their claims, which can also lead to insufficient mental arousal. When such a state is repeated, a kind of reflex to the situation is developed, which is subsequently very difficult to overcome.
A state of optimal arousal. In this state, the athlete feels ready and willing to compete, is able to objectively evaluate his actions, teammates, opponent, get satisfaction from his movements and actions, feel confident in his preparedness and achievement of the planned result. This state is the best for achieving high sports results and full realization of functionality.
A state of excitement. The athlete is overly excited, overly active, irritable, often loses his temper, quick-tempered, intolerant of others. An athlete calm in training conditions in such a pre-start state becomes stubborn, angry, rude, overly picky and unreasonably demanding of others. Psycho-like reactions are possible.
Under such conditions, coaches and teammates must be tolerant and considerate, as well as demanding and principled. The main thing in these cases is to prevent attempts to justify one's condition and actions by unfavorable conditions. Otherwise, in the future, such a condition may lead the athlete to constantly look for reasons that justify a weak sports result and his behavior.
Excessive arousal should be systematically dealt with. The body of an athlete in this state is prone to reflex diseases (exacerbation of habitual injuries, tonsillitis, stomach diseases, etc.), which practically does not allow him to show the existing level of preparedness and creates prerequisites for even greater justification for poor performance in competitions.
The state of inhibition due to overexcitation. In this case, there is a mechanism opposite to the formation of a state of insufficient excitation. Externally manifested passivity is the result of traumatic experiences, unpleasant associations, unwillingness to compete, etc. Apathy, mental and physical lethargy sets in, and sometimes neurotic reactions occur. The athlete understands the uselessness intrusive thoughts, fears of not showing the planned result, but cannot get rid of them.
The state of inhibition due to overexcitation and the state of insufficient excitation with an external, often identical manifestation require different methods of regulation.
In a state of insufficient excitation, an athlete requires actively stimulating means of control: high-speed and strength exercises in the warm-up, exciting massage, cold showers, exciting conversations that affect the prestige of the athlete, etc.
The state of inhibition due to overexcitation requires an attentive and calm attitude towards the athlete, which reduces his excitation, a low-intensity warm-up (preferably in a solitary setting), a warm shower, psycho-regulatory influences, etc.
Numerous observations of the practice of athletes' performances at competitions show that excessive emotional excitement, accompanied by uncertainty, anxiety, thoughts about the consequences of an unsuccessful performance, etc., as a rule, dooms an athlete to failure even before entering the start.
Depending on the individual features athlete, his physical and mental qualities, stages of sports improvement, various approaches to solving the optimization of the starting state and managing it are possible. With a rational mental attitude towards the upcoming competitions, increased excitement should be directed not to experiences and dangers, but to focusing on the key components of technical, tactical and functional manifestations, the consideration of which ensures successful performance in competitions. Such an attitude creates self-confidence, causes an active desire to fight for victory. Athletes who tune in to competitions in this way are lively, sociable before the start, easily establish contact with the audience, and behave confidently before the start. However, under this external mask lies purposefulness, concentration, concentrated attention.
Rational preparation for the start
Rational preparation for starts is connected with the concentration of attention on the main motor actions for this activity, thoughts, sensations and distraction from extraneous factors, which are so abundant in direct preparation for starts and participation in competitions.
The regulation of the mental state of athletes when the main starts are approaching is carried out not only by means of mental influence, but also by the distribution of the training load in the days preceding the competition. Athletes who are prone to excessive emotional arousal should not plan classes with extreme loads in the last 8-10 days before important competitions, should avoid the use of control tests, etc. Basically, training tasks with a small total load should be used. In the training of athletes who are distinguished by low emotional arousal, on the contrary, intensive exercises of a speed-strength orientation should be used. The program of their training sessions should be emotionally rich.
The level of emotional tension of the athletes leaves its mark on the nature of the warm-up preceding the starts. Athletes who have increased emotional stress are advised to build a warm-up mainly on the material of low-intensity work. On the contrary, reduced emotional stress is associated with the need to include short-term exercises performed with maximum and submaximal intensity in the warm-up.
In the process of mental preparation, it is necessary to teach athletes to analyze their condition, correctly assess their feelings, and compare them with the functional capabilities of the motor apparatus. Unfortunately, many athletes, especially active, self-confident ones, are often not inclined to look for the reasons for unsuccessful performances in excessive excitement, anxiety, and emotional overexcitation. Insufficient ability of athletes to assess the increase in feelings of anxiety, mental and muscle tension, uncertainty is often a factor limiting the effectiveness of both competitive and training activities.
The athletes long time involved in sports, a system of conditioned reflex connections is formed, which, under certain conditions (a thought, a conversation about an upcoming activity, a familiar environment) is activated regardless of his will and desire, preparing the body for the upcoming motor activity. Pre-work shifts can occur long before this activity, when the athlete does not yet need them, so conditioned reflexes to the work environment or to the idea of future activity "work in vain." However, arising immediately before the start, they play a large adaptive role.
Mechanisms of states that occur before an activity
The mechanisms of states that arise before activity, in addition to the conditioned reflex, also include mental volitional regulation of states. Therefore, the states that occur before activity are characterized not only by changes in vegetative functions (increased heart rate, breathing rhythm, metabolism), but also affect the manifestation of motor qualities, movement technique, the athlete's behavior, his speech, etc.
For example, with a strong desire to achieve success, accompanied by strong emotional arousal, usually called pre-launch fever, instability of experiences is observed in the emotional sphere (some experiences are quickly replaced by others that are opposite in nature). In behavior, there is capriciousness, stubbornness, rudeness in relations with comrades and coaches, a decrease in self-criticism. Memory suffers, attention is scattered, sleep is disturbed (slow falling asleep, sleep with painful dreams). Appearance such an athlete can be identified by his strong excitement: his arms and legs are shaking, cold to the touch, facial features are sharpened, a feverish spotted blush appears. The athlete loses his appetite, often there is a disorder of the intestines; pulse, respiration and arterial pressure elevated and unstable.
An athlete, for whom the upcoming activity is not of interest and he does not want to participate in it, has another condition - apathy, accompanied by general lethargy, drowsiness, a decrease in the speed of movements and a deterioration in coordination, a weakening of attention and perception processes, a weakening of volitional processes, a slowdown and uneven pulse. state of apathy- a complex phenomenon, and it cannot be explained unequivocally as a consequence of overexcitation. The inhibition that develops during apathy does not concern the entire nervous system; at first, the least stable neuropsychic functions are inhibited, primarily the motivational level, while others (for example, motor) still remain perturbed or even increase their excitation.
The state of "combat readiness", characterized by the optimal degree of nervous and emotional excitement, also has its "flaws". O.V. Dashkevich revealed that in a state of combat readiness, along with an increase in the excitation process, there can also be some weakening of active internal inhibition (voluntary control over actions decreases) and an increase in the inertia of the excitatory process, which can be associated with the emergence of a strong working dominant in an athlete. In a number of sports, for example, shooters, these shifts are undesirable. For them, the absence of prelaunch excitement, at least its obvious signs, is optimal. Yet in most sports activities, the best results are achieved with a certain degree of arousal.
One of the most important factors influencing the intensity of pre-launch excitement is the level of aspirations of an athlete. It is he, and not the official significance of the upcoming competitions, that determines the quality and degree of reactions that arise. It is important that the level of claims be adequate to the available opportunities, i.e. did not exceed them, but would not be lower, which is observed in persons with emotional instability. Emotionally stable athletes assess their capabilities, as a rule, above the average level.
The flow of prelaunch states
The course of prelaunch states has individual features. In athletes of the excitable type, pre-start emotional arousal is much stronger than in individuals of the inhibitory type. For the former, the threshold for transition to a state of prelaunch fever is much higher. What for persons of the inhibitory type will be close to the state of "fever", for persons of the excitable type may be the usual pre-launch state.
In a number of sports activities (for example, in sprinting), a state of starting fever can contribute to successful performance in competitions. Here is what, for example, the well-known Polish runner, ex-world record holder in the 100 and 200 m I. Kirshenshtein (Shevilnskaya) says about this: only with a starter shot. Starting fever did not prevent the athlete from showing outstanding results, as it was not an accidental, but a characteristic condition for her. Probably a lot depends on how long this condition lasts. Here is another excerpt from an interview with another outstanding athlete, swimmer G. Stepanova: “I couldn’t find a place for myself in Munich a week before the start. There was a great desire to win - I can’t convey how much I wanted it. And it turned into a psychological failure, she swam perfectly for 150 meters, and then she couldn’t hold it, she began to frequent. I’ve been “burning” on this before, and here it is again.”
Athletes react differently to the same situation before the competition. Some retire, go into themselves, others become highly sociable, talkative. The famous American runner Katty Headmont, a day before the start of the Munich Olympics, said the following: “I am looking for a roar. I can't tune in without noise. In silence, hands drop and legs do not run. Others are distracted from the upcoming competitions: the future champion of the Olympiad V. Borzov wandered through the halls of exhibitions of paintings. Still others try not to disturb the usual rhythm of life - they train for two hours and go through their usual distances.
Researchers B.A. Dushkov, F.P. Kosmolinsky and A.K. Popov's behavior before the start revealed two types of people: with a high and low degree of self-control, which is probably connected with the role of the emotional and volitional components. Persons with a high degree of self-control have a desire to clarify instructions and tasks, to check and test the place of activity and equipment, they do not have stiffness and an increased orienting reaction to the situation. The quality of task performance in these individuals does not decrease, and vegetative indicators (galvanic skin reaction, pulse, respiration) do not go beyond the upper limits of the physiological norm.
Athletes with a low degree of self-control have neuro-emotional stress, which outwardly manifests itself in mental excitement or, conversely, in depression, expressed in the desire to “curl up” training, to bypass difficulties. This condition is accompanied by vegetative shifts: tachycardia, hyperhidrosis, spontaneous fluctuations in the galvanic skin response; often there is a sleep disturbance, up to a disorder of the daily cycle "sleep-wakefulness".
Individual differences in pre-start shifts were also found in representatives of other sports: in some gymnasts, changes in cardio vascular system(these athletes had a strong nervous system) and, to a lesser extent, from motor system, in others, the shifts were more related to the motor system and, to a lesser extent, to the vegetative systems (these reactions are typical for athletes with a weak nervous system). Obviously, these differences are related to the fact that the limitation of muscular manifestations of emotions makes their vegetative component more pronounced. With such features of the body's reactions, the adverse consequences of the absence of "muscle discharge" may be associated. In this case, emotions rather acquire a high intensity, turn out to be difficult for a person to bear.
The experience of an athlete also determines the features of pre-launch excitement. In young athletes (14-18 years old), according to S.A. Bakunin, the pre-start increase in heart rate, blood pressure and muscle sipy is more pronounced than in adults. The Polish psychologist W. Nawrocka found that over half of the 800 athletes surveyed, pre-start excitement decreased during their sports career and only a small part increased. Experienced athletes have lower heart rates than inexperienced athletes. However, pre-start shifts in tremor, variability of motor tempo and concentration of attention are more pronounced in experienced athletes. Such multidirectional manifestations indicate the need for a differentiated approach in the choice of indicators in assessing pre-start changes, taking into account the level of preparedness of athletes.
Early prestart anxiety occurs more frequently in women than in men, in young athletes than in adults, in athletes with more education than in athletes with secondary and eight years of education. The latter is due to the fact that with the development of intelligence, the ability to predictive analysis increases. For some types of sports activities, the optimal occurrence of emotional excitement is one to two hours before the competition. It should be noted that the pronounced pre-start excitement in qualified athletes is more precisely timed to the beginning of work than in beginners. For example, A.V. Rodionov revealed that in boxers who lost fights, pre-start excitement developed more clearly already on the day of the first weigh-in, when one or two days remained before the fight. For winners, pre-launch excitement develops more timely (mainly before the fight). Of course, the early appearance of pre-start tension can also occur due to the fact that athletes are poorly trained and feel insecure. Uncertainty leads to early stress, and early stress leads to burnout and failure.
The time of occurrence of pre-launch excitement depends on many factors: the specifics of activity, motivation, experience in sports, gender, and the development of intelligence. It is obvious that too early pre-launch excitement leads to rapid exhaustion of the nerve potential, reduces mental readiness for the upcoming activity.
Upcoming football competitions can be reflected in the minds of the players in different ways and cause them to have a different attitude both to the process of preparing for the match and to playing in it.
Which of the players did not have to experience a strange state before the match, when there is a trembling in the whole body, when the skin becomes “goose bumps”, obsessive thoughts about the opponent restlessly creep into the head, doubts about the outcome of the match creep in. This is the so-called pre-launch state. Its effect on the body is twofold. It either significantly excites the nervous system and under its influence the player loses self-control, or, on the contrary, there is a strong inhibition of the nervous system, leading to stiffness and interfering with freedom of action.
In both cases, the correct assessment of the game situation is violated, tactical thinking is weakened, and even technical tricks are performed by the player with less clarity, no matter how firmly they are mastered. Especially it makes itself felt in the first minutes of the match. Then the player gets used to the situation and feels much more confident on the field.
The pre-launch state is felt most strongly just before the start of the game. But within certain limits, it makes itself felt much earlier. It is customary to distinguish between: an early pre-start state (a day or more before the start of the match), a pre-start state (several hours before the start of the match) and a starting state (immediately before the start of the match).
In some cases, the early prelaunch state may not differ positive reactions adaptive nature, but, on the contrary, negative phenomena: sleep disturbance, decreased appetite, dysregulation of the cardiovascular system, etc.
The pre-start state begins a few hours before the start of the game, when the player begins to pack his sports uniform before leaving for the game, gets into the car or when he arrives at the stadium, i.e., gets into an environment that reminds him of the upcoming competition.
And finally, the start state occurs just before the game itself.
Early pre-launch, pre-launch and start states are closely related.
The pre-start and start states, as manifestations of a person's higher nervous activity, arise in connection with irritation of both the first and second signal systems. This is confirmed by the fact that the verbal command to enter the football field or the whistle of the referee to call on the field are signals of the upcoming muscular work, i.e., conditioned stimuli that cause a complex of physiological changes in the body, and in the mind of the football player - the corresponding motor representations.
Motor representations should be considered one of the manifestations of a conditioned reflex reaction, therefore they can be correctly analyzed only in the light of IP Pavlov's teaching on higher nervous activity. Studies have shown that motor representations are combined with the same changes in functions in the body (expressed only to a lesser extent) as actual movements.
The creation of certain motor representations causes a change in the functional state of various organs and systems in football players. As if tuning is connected with the representation nerve centers for the upcoming job. In the words of the famous Russian physiologist I. M. Sechenov, a series of “notes” come to life in the central nervous system, according to which the corresponding “motor play” will be played in the next moment. Football players, as it were, “perform” their movements with the ball mentally. The pre-launch and starting states are, as it were, an advance functional preparation of the body for the performance of motor acts. Physiological reactions that characterize the pre-start and start states can be considered as processes of a well-known adaptation of the body to the upcoming muscular work.
Strengthening of blood circulation and respiration in the starting state is associated with conditioned reflex excitation of autonomic centers. An increase in the pulse rate, blood pressure and pulmonary ventilation in a football player before the start of the game is one of characteristic features starting state. In some cases, before the game, the players have an increase in body temperature (up to 38 ° C or more), which is a reflection of the growth of heat production due to increased metabolic processes.
Professor A. Ts. Puni, on the basis of special psychological observations, considers it possible to divide all the diverse forms of pre-launch reactions into three typical varieties.
The first of them, conditionally called the state of "combat readiness", is characterized by the optimal level of all physiological functions, which ensures the fastest entry into work after the start of the game and the most effective performance of game activity. Psychological symptoms of this form of pre-launch reactions: tension, growing impatience (if only to play), slight excitement. Physiological reactions: increased heart rate and respiration, sweating, sometimes trembling, increased diuresis (urination).
The second type of prestarting state is called "starting fever", which is characterized by pronounced, widely irradiated processes of excitation in the cerebral cortex, causing significant changes in autonomic functions.
At the same time, excitation in the cerebral cortex is so strong and so prevails over inhibitory processes that it makes it difficult for a football player to solve even the most simple tasks for his nervous activity. As a result, a football player at the beginning of the game can make a number of gross mistakes.
Psychological symptoms of "starting fever": excitement (to the degree of overwhelming), nervousness, unstable state and mood, forgetfulness, absent-mindedness. Physiological reactions: a sharp increase in heart rate and respiration, sweating, trembling of the hands, feet, the whole body, coldness of the extremities, and sometimes the entire surface of the body, increased diuresis and other excretory processes.
The third kind of prestart state is called "starting apathy". It is accompanied by a predominance of inhibitory processes: its psychological symptoms are lethargy, apathy, unwillingness to play, bad mood, drowsiness. Of the physiological reactions, only yawning, sweating of the extremities, and increased excretory processes are noted.
What determines the different attitude of a football player to the game, which is expressed in various forms of the pre-start state?
Mainly, the reflection in the mind of a football player of the upcoming game, and, consequently, the attitude towards it is connected with the degree of fitness, with the so-called "sports form".
It has been experimentally established that the level of pre-start vegetative shifts is relatively high in more trained football players, which may be due to the systematic reinforcement of conditioned reflex connections during training and games. It is in well-trained football players in the pre-start state that the state of “combat readiness” is most often observed.
Apparently, sports training increases the efficiency of cortical cells, increases their resistance to conditioned reflex stimuli acting on the body. In the process of training, a football player must learn to control himself, waiting for the start of the game, manage the pre-start state, give himself the necessary self-settings. Of great importance is the authority of the coach, whose word, influencing the second signal system of a football player, can radically change the nature of the pre-start state, increase the combat readiness of the football player for the upcoming game. But due to the fact that the coach can not always be close to the players, they must be able to independently regulate their pre-launch reactions, create certain attitudes that favor the successful outcome of the game. At the same time, it is necessary to take into account the individual characteristics of the nervous system of football players, the degree of their skill, the frequency of performances, and sports form.
Of exceptional importance is the organizing idea that guides the players in responsible games.
An important role in the nature of pre-start reactions is played by the experience of a football player, accumulated in the process of repeated performances and allowing him to more correctly assess both his own strengths and the strengths of the opponent.
The general atmosphere of the game, the number of spectators, their mood and reaction to the course of the game also have a considerable influence on the occurrence and course of pre-launch reactions. It is well known that many football teams perform much more successfully in their hometown, in familiar surroundings, where the spectators usually give them more support.
Of all the activities in terms of regulating the prelaunch state highest value has a systematic ideological and political education and psychological training of football players.
The correct organization of rest in the days and hours preceding the game is also very important in creating the most optimal form of the pre-start state. Many football players tend to switch to other activities at this time, spend time in an environment far from the game: they visit museums, cinemas, theaters, play chess, checkers, walk in the woods, listen to music, read books, talk on topics that are not related to to football, watch competitions in other sports, etc. Such rest helps to maintain the full working capacity of a football player by the time of the competition.
On the contrary, a long stay of a football player in an environment close to the game, associated with the continuous impact of pronounced conditioned stimuli on his nervous system (calling the whole team for “pumping” to various “leaders”, a long installation on the game), cannot be regarded as a favorable form of preparation. for the upcoming game. At the same time, a short pre-game setting (25-35 minutes) with purposeful, clear and accessible tasks is the basis for controlling the player's behavior during the match.
Preparing for the competition, the football player comprehends the installation and once again thinks through all his actions during the game. This is, as it were, a period of “pre-start tuning” of a football player, which is necessary for his strong-willed preparation for the upcoming match and creating a feeling of “combat excitement”.
If the coach has a correct understanding of the mechanisms of the occurrence of pre-start reactions and takes into account the individual characteristics of the higher nervous activity of football players, then an opportunity is created to consciously regulate the pre-start state, change the nature and degree of starting reactions in the desired direction.
Systematic training and participation in competitions develop the players' ability to "manage" their pre-start state: in some cases, moderate it, in others, on the contrary, strengthen it.
One of the main, most effective methods that regulate pre-start reactions should be considered a warm-up, which causes the flow of impulses from proprioreceptors and interoreceptors to the cerebral cortex and increases excitation in the area of the motor analyzer, which induces inhibition in other areas of the cortex. This ensures an increase in the performance of a football player.
From the same point of view, sports massage is also important, which, like a warm-up, can ensure the emergence of optimal ratios of excitatory and inhibitory processes in the cerebral cortex.
Finally, in the pre-start state, especially in the last minutes before the start of the game, it is advisable to recommend the player to repeat deep respiratory movements.. Deep breathing, accompanied by impulses from the proprioreceptors of the respiratory muscles and changes in the gas composition of the blood, can change the cortical mosaic in a direction that contributes to an increase in the performance of a football player.
What is the specific role of the warm-up in successfully overcoming the pre-launch conditions?
It is well known that the performance of a person at the beginning of work, in its first minutes, and sometimes tens of minutes, is not the most productive. The reason for this phenomenon lies in the fact that the human body cannot "suddenly", immediately from a state of rest into a state of maximum efficiency. It takes a certain period of time for the human body to get involved in the work. A similar phenomenon is observed when performing any work, including when playing football.
During the game, there is a change in the functional state of all organs and systems, and primarily the central nervous system. In its higher section - the cerebral cortex - there are changes in the relationship between the processes of excitation and inhibition in the direction of the predominance of the process of excitation.
In order to prepare the body in advance for intense muscular work, for a game or training, it is necessary to mobilize the physiological functions of the body with the help of a warm-up, that is, a small complex of various exercise(gymnastic, athletics, etc.), with the aim of raising the excitability of the nerve centers of the cerebral cortex and other parts of the central nervous system.
Usually, the warm-up was considered in isolation from the entire pre-launch state, and its beneficial effect was explained rather by local changes in the muscles or the mechanisms of unconditioned reflexes. This explanation must be considered incorrect. Under the influence of the warm-up, positive changes in the muscles certainly occur in the form of improved blood circulation, warming, increased excitability, etc., which has a beneficial effect on their subsequent work during the game and prevents possible injuries. But these shifts cannot determine the entire effect of the warm-up and are not the main ones.
The main warm-up is aimed at maintaining the cerebral cortex in a state of optimal excitability. A football player, by warming up, “sets up” the whole body for the game, and first of all cortical activity.
The nature of the physiological changes caused by the warm-up and the physiological changes in the pre-start state has similarities. To a large extent, the effect of adaptation to the work ahead is also similar.
However, there is a significant difference in the mechanism of occurrence of physiological changes. In the pre-launch state, it is only a conditioned reflex, and the second signal system plays an important role. In the warm-up, the occurrence of physiological changes is associated with the direct execution of real movements, real muscle work.
Warm-up has a great influence on the state of the central nervous system and autonomic processes. With the help of a warm-up, that optimal increased excitability of the central nervous system is achieved, which is necessary to complete the work.
The lability of tissues, in particular nerves and muscles, and its changes are regulated by the central nervous system. The variability of tissue lability in the course of the reaction is of great importance for the activity of the whole organism. Due to the variability of tissue lability, as A. A. Ukhtomsky established, the phenomenon of rhythm assimilation occurs. The lability of lagging links increases under the influence of current impulses; in this regard, they learn the rhythm of excitations sent by more labile formations. At the same time, movements become more coordinated, harmonious. Thus, the phenomena of rhythm assimilation, along with other processes, underlie the so-called "entry into work" (workability) during muscular activity.
A period of “workability” is especially necessary for the operation of systems internal organs, innervated autonomic nerves, since the lability of the systems of internal organs innervated by autonomic nerves is significantly lower than the lability of the musculoskeletal system. For example, motor nerves innervating skeletal muscles conduct excitation at a speed of about 100 m/s, and autonomic fibers conduct excitations at a speed of 0.5 to 2 m/s.
During the warm-up, muscle movements cause the flow of impulses from the receptors of the motor and other analyzers of the flow of impulses into the central nervous system, reflexively change the nature of the regulation from the side of the latter, not only the activity of the motor apparatus, but also all other organs and tissues.
A slight increase in body temperature up to 1 degree during muscular work improves the body's performance, causes an increase in the excitability of the central nervous system.
Muscular load causes an increase in vegetative processes: pulmonary ventilation and oxygen uptake increase, oxidative processes in tissues and oxygen release by oxyhemoglobin accelerate, blood pressure and minute blood volume increase, the heart contracts more often, blood circulation increases.
Thus, the work of large muscle groups leads to a restructuring of the regulatory functions of the nervous system and to a change in the activity of the whole organism, adapting it to work and shortening the period of entry into work.
In addition to the general effect on the entire body, the warm-up also has a local effect on the musculoskeletal system. An increase in the temperature of working muscles accelerates the course of chemical processes in them and reduces the viscosity of muscle tissue, which contributes to faster muscle contraction.
Special stretching exercises during the warm-up increase the mobility of the joints.
The warm-up also has a preventive value. The better a football player prepares his musculoskeletal system, the more perfectly he will perform movements and the less risk he will have of getting various sprains, ruptures of muscles, tendons, etc.
The best preparation It is achieved by alternating "stretching" exercises with "relaxation" exercises and exercises for the arms with exercises for the legs. The latter significantly improves the performance of both upper and lower extremities.
As for the form of the warm-up, there is a wide variety of application of exercises.
First of all, you should take into account the time of the games (early spring, the main period, the end of the season), the player's fitness, the break in the game, etc.
It is not uncommon for players to overuse the number, duration, and pace of warm-up exercises, believing that the more and longer they warm up, the better prepared they are for the game ahead. This is wrong, after a long warm-up, fatigue is often noted, which is expressed in a decrease in the strength and elasticity of the neuromuscular apparatus.
The warm-up should not tire the body, but only contribute to the creation of the optimal (best) functional state of the body for the upcoming game.
Laboratory research, as well as some experiments when performing gymnastic and track and field exercises, establish that the optimal state of excitability after the use of physical exercises occurs within 2-3 minutes.
The warm-up should consist of a general part and a private, specific one. The purpose of the general warm-up is to raise the general functional state of the body as a whole to the optimal level of the player's performance. The purpose of a private specific warm-up is to establish relationships between the structure of the upcoming movement in the game and those nervous processes that underlie it, i.e., early “tuning” of the nervous coordination mechanisms to perform the main work in football.
Here are three types of exemplary warm-ups at different times of the season.
Approximate warm-up before the game at the beginning of the season (April-May) - 20 min.
General part - 10 min.
1. General developmental (gymnastics and track and field) exercises in the locker room or outdoors, alternating arm exercises with leg exercises and stretching exercises with muscle relaxation exercises, -7 min.
2. Jogging 300-400 m, acceleration, jerking, jumping up -3 min.
Special part -10 min.
Forwards, goalkeeper
1. Juggling the ball, passing the ball, dribble
(in pairs) near the corner flag -2 min.
2. Playing in a 3X1 square with one touch - 3 min.
3. Shots on goal (goalkeeper in goal) -5 min.
Midfielders, goalkeeper
1. Light kicks on the goal to prepare the goalkeeper: one kick from the bottom, the other from above, gradually increasing the frequency and strength of the kicks, as well as increasing the distance and changing the direction of the kicks, -5 min.
2. Juggling the ball, passing the ball with the head on the spot and in the jump, passing the ball over medium and long distances, dribbling -5 min.
Defenders
1. Passing the ball for short distances with your feet, head in
jumping, juggling -5 min.
2. All kinds of hits on the ball from the move to medium and long
distance - 5 min.
Approximate warm-up in the middle of the season (July-August) -16 min.
General part -7 min.
1. General developmental (gymnastics and track and field), exercises in the locker room or in the air, alternating exercises for the arms with exercises for the legs and stretching exercises with muscle relaxation exercises, -4 min.
2. Jogging 300-400 m, acceleration, jerking, jumping up - 3 minutes,
Special part - 9 min.
Forwards, goalkeeper
1. Movement in different directions in a small quadra
those near the corner flag, passing the ball to each other in one or two
touches (possible with two balls) - 2 min.
2. Juggling in pairs. Dribbling and passing the ball to each other
gu for short and medium distances -3 min.
3. Shots on goal (goalkeeper in goal) -4 min.
Midfielders, goalkeeper
1. Light kicks on goal to prepare the goalkeeper,
gradually increasing the distance and force of blows, -5 min.
2. Throwing in the ball from behind the touchline and stopping the ball in
movement. Dribbling the ball to a partner with the return of the ball back with the heel
(distance between partners 10-15 m). ball juggling,
passing the ball to each other with legs and head, then shortening, then narrowing the distance, -4 min.
Defenders
1. Juggling in pairs, passing the ball with the head in a jump,
passing the ball over short and medium distances in one touch -
4 min.
2. Shots from the move with the placement of the ball at medium distances (in
couples). Long distance strikes. Dribbling, passing
flank and passing the ball to a partner -5 min.
Approximate warm-up at the end of the season (September - October) - 20 min.
General part - 10 min.
1. General developmental (gymnastic and athletics)
exercises in the locker room or in the air, alternating exercises for
arms with leg exercises and stretching exercises with
muscle relaxation exercises, -6 min.
2. Jogging 300-400 m, acceleration, jerking, jumping up -4 min.
Special part -10 min.
Forwards, goalkeeper
1. Dribbling, acceleration with the ball and shots on goal -
3 min.
2. Passages of the wingers along the flank and crosses along
goal on the center forwards who shoot from
stroke, -3 min.
3. Passing the ball to partners on the move to hit the goal -
4 min.
Midfielders
1. Dribbling with a pass to a partner -3 min.
2. Juggling the ball in motion, dribbling and passing the ball
for short and medium distances in one and two touches - 3 min.
3. Heading and kicking at medium and long distances
tions. Kicks to the goal of the substitute goalkeeper in the middle of the field -4 min.
Defenders
1. Juggling in pairs. Passing the ball with the head -3 min.
2. One-touch strikes at medium distances -3 min.
3. Passing the ball to a partner in an empty place, followed by
return_of the ball. Passes along the flank and passing the ball to a partner -
4 min.
During the break between halves (10 minutes) the players have a rest. At this time, the coach makes general comments on the course of the game and aims the players at the second half. As a rule, it takes 6-7 minutes. Remaining 3-4 min. it is best to devote to a general warm-up: running in place, all kinds of jumps, jogging. If possible, you can work with the ball: juggling, passing the ball to a partner.
An approximate warm-up can be modified both in time and intensity, and also supplemented with various exercises depending on climatic conditions, seasons, etc. Field players should pay more attention to exercises for the muscles and joints of the lower extremities, and goalkeepers should pay more attention to exercises for muscles and joints of the upper extremities.
The nature of the warm-up should be determined by the individual characteristics of the players, in particular the degree of excitability of their nervous system.
When conducting a warm-up, it is necessary to take into account the nature of the player's pre-launch state. If the pre-start state is characterized by sharp functional shifts, a more “calm” warm-up in intensity is advisable, and, conversely, with minor functional shifts, a more active, exciting warm-up is beneficial.
The coach should know each player well and suggest some players to warm up according to individual plans.
A warm-up combined with a massage creates the emotional state necessary for the upcoming game, it can distract and somewhat calm an overly excited player and cheer up and cause an elevated mood in an overly lethargic player.
Prelaunch states emotional arousal often occurs long before the competition and can exhaust the athlete's nervous system, disorganize his activity. In this regard, a number of measures are required to reduce mental tension.
Even with a high degree of readiness, emotional stress before the start can negate the entire long preparation process. Special training allows you to ensure the optimal level of mental readiness for competitions or for performing a large and intense training load. It is known that before the start of the competition, skiers are in a different emotional state. Currently, there are three types of such a state:
1. The state of combat readiness. Combat readiness is characterized by an optimal level of emotional arousal. It corresponds to pronounced, but moderate vegetative shifts. Psychological syndrome: tense anticipation of the start, increasing impatience, mild and sometimes significant emotional arousal, sober self-confidence (a real assessment of one’s own strengths and the capabilities of the opponent), a sufficiently high motivation for activity, the ability to consciously regulate one’s thoughts, feelings, behavior and control them, personal interest of an athlete in participation in these competitions, good concentration of attention on the upcoming activity, sharpening of perception and thinking, high noise immunity in relation to adverse factors. Combat readiness has a positive effect on the activity of an athlete in competitions, allowing him to maximize his motor, volitional, intellectual capabilities.
2. State of starting fever. Prelaunch fever is characterized by an excessively high level of emotional arousal. It corresponds to pronounced vegetative shifts (a significant increase in heart rate and respiration, increased sweating of the armpits and palms, increased blood pressure, a significant increase in tremor of the limbs, etc.). Psychological syndrome: excessive excitement, anxiety, increased nervousness (irritability), mood instability (sharp transition from stormy fun to tears), unreasonable fussiness, absent-mindedness, memory loss, decreased perception acuity, increased distractibility, decreased flexibility and logic of thinking, inadequate reactions to ordinary irritants, capriciousness, overestimation of one's strength and underestimation of the enemy's capabilities (excessive self-confidence), inability to fully control one's thoughts, feelings, mood and behavior, unjustified haste. High neuropsychic stress lowers the efficiency of the muscles and dulls the musculoskeletal feeling, impairs the ability to relax, and disrupts the coordination of movement. Pre-launch fever prevents the athlete from mobilizing as much as possible and does not allow him to realize all his potential in competition conditions. The negative effect of pre-start fever is also manifested in the fact that the athlete cannot fall asleep for a long time on the eve of the competition, sleeps with painful dreams, gets up in the morning stale, not rested.
3. The state of starting apathy. Starting apathy is characterized by a relatively low level of emotional excitation due to the occurrence of protective inhibition and weakening of excitation. It corresponds to minor shifts in vegetative functions. Psychological syndrome: lethargy, drowsiness, lack of desire to compete, depressed mood, self-doubt, fear of the enemy, lack of interest in competitions, low noise immunity to adverse factors, weakening of attention, dullness of perception, decreased productivity of memory and thinking, deterioration of coordination habitual actions, the inability to "get together" at the time of the start, a sharp decrease in volitional activity. Starting apathy does not allow an athlete to mobilize, his activity is carried out at a reduced functional level, an athlete with starting apathy is not able to "give all the best".
The main of the measures for the management of mental states is the formation of prelaunch settings. These are settings for Good work on what to do, how to do it and when to do it. Actualization of target settings is expedient only a few minutes, and sometimes seconds before the start. Especially unfavorable are contrasting thoughts either about a great achievement or a great failure, they can destroy in the very last minutes before the start even a very strong psychological protection athlete.
Discharge can serve as one of the ways to relieve mental stress. It consists in the substitution of activity. The types of discharge are different for different people: some are discharged through motor acts, others through speech.
By evoking memories of an accidental defeat, it is possible to protect the athlete from excessive risk, self-confidence. Often such memories and ideas, acting soberingly, like a cold shower, optimize the mental state of the athlete before the start.
The warm-up before the start can be used not only to prepare the body for the upcoming competitive loads, but also to regulate the pre-start state of the skier. Different in nature, intensity and duration of exercises and movements on skis, their various combinations can significantly change the emotional state of the rider. In the event that pre-start fever is observed to a greater or lesser extent, it is necessary to warm up with less intensity, in the form of a calm, but longer skiing. It is better to do this away from the starting town and spectators in order to avoid the additional exciting influence of these factors. The warm-up time depends on the individual characteristics of the skier and the degree of arousal. In this case, the skier's condition is monitored by objective indicators: respiratory rate and heart rate. It is also necessary to take into account subjective factors - the athlete's well-being. In the case of starting apathy, the skier, on the contrary, conducts a more intense warm-up, performs several short accelerations. All this increases excitability, improves mood and relieves apathy. Warming up before the start, taking into account the emotional state, is a purely individual matter and the skier must learn to do it in the process of training and unimportant competitions.
One of the means that positively affects the emotional state before the start is massage. Massage is allowed only by a specialist who knows well its effect on the body. The nature of the massage must strictly correspond to the condition of the skier and the tasks set, otherwise the massage can only aggravate the condition and lead to negative results.
2. Prelaunch fever and apathy
Prelaunch fever, first described by O.A. Chernikova, is associated with strong emotional arousal. It is accompanied by absent-mindedness, instability of experiences, which in behavior leads to a decrease in criticality, to capriciousness, stubbornness and rudeness in relations with relatives, friends, coaches. The appearance of such a person immediately allows you to determine his strong excitement: his hands and feet tremble, they are cold to the touch, his facial features are sharpened, a spotty blush appears on his cheeks. With a long-term preservation of this state, a person loses his appetite, intestinal upset is often observed, pulse, respiration and blood pressure are increased and unstable.
Prelaunch apathy is the opposite of fever. It occurs in a person either when a person does not want to perform an upcoming activity due to its frequent repetition, or when, with a great desire to carry out an activity, as a result, “burnout” occurs due to long-lasting emotional arousal. Apathy is accompanied by a reduced level of activation, inhibition, general lethargy, drowsiness, slowness of movement, deterioration of attention and perception, slowing and uneven heart rate, weakening of volitional processes.
2. Combat excitement
From Puni's point of view, combat excitement is an optimal prelaunch state, during which a person's desire and mood for the upcoming fight is observed. Emotional arousal of medium intensity helps to mobilize and collect a person. A special form of the state of combat excitement is the behavior of a person in the event of a threat of aggression from another person in the event of a conflict.
Dashkevich O.V., revealed that in the state of “combat readiness”, along with an increase in the excitation process, there may also be some weakening of active internal inhibition and an increase in excitation inertia, which can be explained by the emergence of a strong working dominant.
Persons with a high degree of self-control show a desire to clarify instructions and tasks, to check and test the place of activity and equipment, there are no stiffness and an increased orienting reaction to the situation. The quality of task performance does not decrease, and vegetative indicators do not go beyond the upper limits of the physiological norm.
Prestart fever and prestart lethargy are thought to interfere with the effective performance of activities. However, practice shows that this is not always the case. First, it must be taken into account that the threshold for the occurrence of these conditions varies from person to person. In people of the excitable type, pre-start emotional arousal is much stronger than in people of the inhibitory type. Consequently, the level of excitement, which for the latter will be close to "fever", for the former will be the usual pre-launch state. Hence, it is necessary to take into account the individual characteristics of the emotional excitability and reactivity of different people. Secondly, in a number of activities, the state of starting fever can even contribute to the success of the activity (for example, with short-term intensive activity - running short distances at speed).
Probably, the negative impact of pre-start fever depends on its duration and type of work. A. V. Rodionov revealed that the pre-start excitement was more pronounced among the boxers who lost the fights even when there was one or two days left before the fight. The winners of the pre-launch excitement developed mainly before the fight. Thus, it can be assumed that the first ones simply “burned out”. In general, it should be noted that in experienced people (professionals) the pre-launch excitement is more precisely timed to the beginning of work than in beginners.
A decrease in the efficiency of activity can be observed not only with "fever", but also with superoptimal emotional arousal. This has been established by many psychologists. It was shown that along with the growth of prestart excitation, the heart rate and muscle strength increased; however, in the future, an increase in emotional arousal led to a decrease in muscle strength.
The severity of pre-work shifts depends on many factors:
Ш from the level of claims,
Ш from the need for this activity,
Ш from the assessment of the probability of achieving the goal,
Ш from individual typological personality traits
Ш from the intensity of the forthcoming activity.
An important question is how long before the activity it is expedient for the occurrence of prelaunch excitement. It depends on many factors: the specifics of the activity, motivation, length of service in this type of activity, gender, and even the development of intelligence. So, according to A. D. Ganyushkin, who considered these factors using the example of athletes, excitement two or three days before the start occurs more often in women (in 24% of cases) than in men (in 7% of cases); athletes with a more developed intellect (35%) than those with a secondary and eight-year education (13 and 10%, respectively). The author connects the latter feature with the fact that with an increase in intellect, a person's ability to predictive analysis is significantly improved. Finally, people with more experience, as a rule, begin to get excited about significant activities earlier than less experienced people.
It is obvious that a pre-launch state that occurs too early leads to a rapid exhaustion of the nervous potential, and reduces mental readiness for the upcoming activity. And although it is difficult to give an unambiguous answer here, for some types of activity an interval of 1-2 hours is optimal.
3. Starting state
The state of readiness for activity, or in other words, the state of expectation, is called "operational rest". This is a hidden activity, in order for an explicit activity to appear behind it, that is, an action.
Operational peace can be achieved in two ways:
increased mobility
increase in excitability thresholds for indifferent stimuli
In both cases, we are not talking about passive inaction, but about a special restriction of the act of excitation. Operative rest is a dominant that, due to its inherent property of conjugated inhibition, suppresses the perception of stimuli that are not related to this dominant, by increasing the thresholds of sensitivity to inadequate (foreign) stimuli. In this regard, Ukhtomsky wrote that it is beneficial for the body to limit its indifferent, indifferent susceptibility to a variety of environmental stimuli in order to ensure selective excitability from a certain discharge. external factors. As a result, the information coming to a person receives orderliness.
"Operational rest" is the physiological basis for the emergence of volitional states of mobilization readiness and concentration
The mental state on the eve of the competition, which has significant differences from the everyday usual state, is called pre-start. The pre-launch state occurs in every athlete as a conditioned reflex reaction of the body to the upcoming competitive situation and activity. It is connected with the athlete's feelings about his upcoming participation in competitions, and is reflected in the mind in different ways: to a certain extent, confidence in the outcome of the competition, in joyful anticipation of the start, in the occurrence of obsessive thoughts about defeat, etc.
The mental state of an athlete causes a number of changes in the functional systems of the body: respiratory, cardiovascular, endocrine glands, etc. In sports practice, it is customary to distinguish three types of mental pre-start states: combat readiness, pre-start fever, pre-start apathy.
1 combat readiness. This state is characterized by: the optimal level of emotional excitement, intense anticipation of the start, increasing impatience in participating in competitions, sober self-confidence, a fairly high motivation for activity; the desire to fight to the end for the achievement of the goal, the ability to consciously regulate and manage one's thoughts, feelings, behavior, personal interest in the upcoming wrestling, high concentration of attention on the upcoming activity, exacerbation of the manifestation of mental processes (perception, representation, thinking, memory, reaction and etc.), high noise immunity to confusing factors, an adequate or slightly overestimated level of claims. There are no special changes in facial expression, compared with the usual state. There is a hardness on the face. Calm and cheerful look.
The state of combat readiness positive influence on sports performance, and for each athlete this condition is individual.
2 Prelaunch fever. This condition is characterized by the following: excessive level of emotional arousal, increased (significant) pulse and respiration; increased sweating, high blood pressure, increased trembling of the hands, legs, excessive excitement, anxiety about the result, increased nervousness, mood instability, unreasonable fussiness, dull mental processes (memory, thinking, perception, etc.), overestimation of one’s strengths and underestimation of the enemy's strength, inability to control one's thoughts, feelings, actions, attention is unstable.
appear on the face notable changes: lips are excessively compressed, jaw muscles are tense, frequent blinking, preoccupied facial expression, eyes burning, restless, running around.
This condition negatively affects the activity of the athlete, is unfavorable, and needs to be corrected. It can occur long before the start and go into another unfavorable state - apathy.
3 Prelaunch apathy. This condition is characterized by: low level emotional arousal, lethargy, drowsiness, lack of desire to compete; depressed mood, self-doubt, fear of the enemy; lack of interest in competition; low noise immunity to adverse factors; weakening of the course of mental processes, inability to get ready for the start, decreased volitional activity, sluggish movements. The face shows a pained expression, lack of a smile, passivity.
The state of apathy does not allow the athlete to mobilize for performance, his activity is carried out at a reduced functional level. It is much more difficult to get an athlete out of such a state than out of a pre-launch fever, and sometimes it is impossible.
The occurrence of one or another unfavorable prelaunch state is due to various reasons objective and subjective plan. The subjective reasons include: upcoming performance in the competition, lack of preparedness of the athlete, responsibility for performance in competitions, lack of confidence in successful performance; state of health, excessive excitability and anxiety as personal qualities, individually psychological features personalities, successful and unsuccessful performance in previous competitions and first starts. The objective reasons include: the strength of the opponents, the organization of the competition, biased refereeing, the behavior of the coach or his absence from the competition; the mood of the team, improperly organized pre-competitive preparation of the athlete.
