RU2747508C1 - Method for improving physical performance of athletes - Google Patents

Abstract

FIELD: medicine; sports medicine; physical therapy.SUBSTANCE: athletes of the same age and the same height, weight, arm length, leg length, shoulder width, and chest circumference are selected. They stand in a circle of 5 people and perform a set of exercises, which includes exercises for the strength development, performed with the maximum tension of the elastic band. In this case, the exercises are performed in 5 sets, each exercise is performed 10 times per set. Exercises for the speed development are performed at a maximum pace in 5 sets, each exercise is performed 30 times per set. Speed-strength training is carried out by combining the maximum tension of the elastic band and the maximum pace, the exercises are performed in 5 sets, each exercise is performed 20 times per set. All exercises are performed sequentially: for the arm, torso and leg muscles. The specified set of exercises with an elastic band is performed during the entire playing season, from May to October. During the month, for 3 weeks, athletes perform exercises with an elastic band for the strength and speed development and speed-strength training, while during each week, a set of exercises is performed at the end of the training session. In the 4th week, on Tuesday and Thursday, athletes perform exercises for speed-strength training.EFFECT: method provides development of the strength of the arm, torso and leg muscles, speed and speed-strength readiness of the athletes movements, technical readiness of ball possession (driving the ball, shuttle running with the ball, circling the chips with the ball, juggling the ball, throwing the ball from behind the head, hitting the goal), physical fitness (running, long and high jumps), as well as accelerating the recovery of athletes performance and increasing adaptation to significant physical exertion.1 cl, 9 dwg, 4 tbl

Description

The invention relates to medicine, namely, sports medicine, and can be used to increase the physical performance of athletes in many sports, including games - football, hockey, basketball, volleyball, etc., as well as in physiotherapy exercises.

Track and field athletics, as well as team sports, contribute to the development of speed, agility, endurance, strength and jumping ability. In the game, an athlete performs a very high load work, which contributes to an increase in the level of a person's functional capabilities, fosters moral and volitional qualities. A varied and large-scale motor activity against the background of growing fatigue requires the manifestation of volitional qualities and a high level of fitness of athletes. In this regard, the importance of physical fitness for achieving high sports results is obvious. An athlete can withstand huge loads, for example, during a match and at the same time use complex techniques efficiently and expediently only with an appropriate level of physical fitness. It is important to know the nature of the sportsmen's playing activity in different categories and the load that falls on them during the game.

As you know, the activity of athletes, for example, football players, takes place in the polar zones: on the one hand, short-term work of maximum intensity (jerks, accelerations, jumps, wrestling, etc.); on the other hand, the playing time lasts 90 minutes, which refers to moderate work. If we consider that training in a moderate mode negatively affects the work of maximum intensity, then the whole difficulty of the problem of endurance in sports becomes clear.

Sports training is the main form of training an athlete (L.P. Matveev). The concept of "sports training" largely coincides with the concept of "training an athlete".

The content of sports training as a multifaceted process is analyzed in various aspects. So, considering its individual aspects from the point of view of their influence on certain components of an athlete's readiness, physical training is distinguished: (that is, that part of the content in training, which mainly ensures the athlete's physical readiness to achieve), sports-technical and tactical training ( that is, the parts associated mainly with the development of sports technology and tactics) and the parties that provide the necessary motivational, ethical and special technical foundations for the athlete's activity.

The basis of the content of sports training is physical training, as well as practical sections of sports-technical, tactical and special-psychological training of an athlete (A.P. Ashmarin). Physical training is a process of developing physical abilities, inextricably linked with an increase in the general level of the body's functional capabilities, versatile physical development, and health promotion.

General physical fitness of athletes provides a comprehensive development of physical qualities, increases the level of physical fitness and general performance. It is a process aimed at developing basic physical qualities and improving vital motor skills. The purpose of general physical training is to create a physical fitness of the trainees, a foundation, special training. As a means of developing physical fitness, it is recommended to use physical exercises of general influence, exercises from other sports. This variety of exercises is aimed at expanding the athletes' motor capabilities.

State of the art.

The known method of training muscles, in the description of the invention to the patent of the Russian Federation No. 2HYPERLINK "http://www1.fips.ru/fips_servl/fips_servlet?DB=RUPAT&DocNumber=2630144&TypeFile=html"616992, IPC A61H 11/00; AHYPERLINK "http://www1.fips.ru/publication-web/classifycation/mpk?view=detail&edition=2018&symbol=A63B"63HYPERLINK" http://www1.fips.ru/publication-web/classification/mpk?view= detail & edition = 2018 & symbol = A63B "BHYPERLINK" http://www1.fips.ru/publication-web/classification/mpk?view=detail&edition=2018&symbol=A63B "21/055, by application No. 2015138401 dated 09.09.2015, publ. 03/16/2017, Bul. No. 8, which includes warm-up, the main set of exercises, relaxation. The warm-up includes calming techniques, slowing breathing, the use of diaphragmatic even breathing, smooth, slow muscle relaxation, stretching while relaxing, and the exercises of the main complex are performed in stages, and the stages sequentially include: exercises to increase elasticity and flexibility, to increase strength and endurance, to complicate the coordination component when performing exercises for each muscle group of the limbs and trunk, in prone positions, then sitting and standing, observing the principle from simple to complex, and the exercises are carried out with an additional load with a closed elastic band covering at least one limb, movements on each stage is performed slowly, smoothly, continuously, until painful sensations, muscle relaxation is performed in a static state. The elastic band is attached to the user's body by its ends. The movements are synchronized with breathing, while breathing is calm, even, without effort, breathing is produced by the diaphragm.

A set of rubber belts with different elastic coefficients is used as an elastic band.

Disadvantages: insufficient high efficiency of an athlete's training, namely, insufficient accuracy, reliability and stability of the effect of exercises with an elastic band selectively on the upper limbs, trunk, legs and the complex effect of the proposed exercises on all parts of the body in playing sports.

Exercise with elastic band includes slow motion techniques to calm and stretch using even breathing, smooth and slow muscle relaxation during tension and relaxation exercises. Movement at each stage is performed slowly, smoothly until painful sensations.

The method of muscle training does not allow the development of speed - strength readiness of athletes in the chosen sport.

Does not increase the strength of the muscles of the arms, trunk and legs, the speed and speed and power readiness of the movements of athletes, the technical results of ball possession - dribbling, shuttle running with the ball, dribbling with the ball, chasing the ball, throwing the ball from behind the head, hitting the goal , physical fitness - running, long and high jumping.

There is a known method of increasing the explosive power of the limbs RU 2611746, IPC A61N 1/00, according to application No. 2015121886 dated 06/08/2015, publ. 02/28/2017 Bul. No. 7, including carrying out myo stimulation, which is carried out in a series of 15-20 manipulations 1 to 2 times a week 30 minutes after taking 1.0 g of arginine, while each manipulation is carried out in the following sequence: maximally affect the muscles with a pulse frequency of 100-120 Hz for 3 seconds, then a training effect is carried out with an impulse frequency of up to 100 Hz for 15 seconds with a repetition of the manipulation after a 10 - second break.

Disadvantages: it is not provided for an increase in the strength of the muscles of the arms, trunk and legs, the speed and speed-power readiness of the movements of athletes, the technical results of ball possession - dribbling, shuttle running with the ball, dodging chips with the ball, chasing the ball, throwing the ball from behind the head, shot on goal.

The method of muscle training does not sufficiently allow developing physical fitness - running, long and high jumps.

As the closest analogue, the applicant cites exercises with a rubber bandage (https://sport.wikireading.ru/9260).

1. Raise your arms with elastic band up and shoulder-width apart. Stretching the tape, lower your straight arms to the sides so that the tape is in front of your chest - inhale. Then gently raise your arms to the starting position - exhale.

2. Stand in the middle of the elastic band, wrap the ends around your hands and lower it down. Turn your palms forward, and without bending your arms, lift them up through the sides - inhale, then gently lower them to their starting position - exhale.

3. Place your feet shoulder-width apart, stepping in the middle of the elastic band. Tilt your torso forward, take the ends of the tape in your hands and hold them at the back of your head. Straighten your torso - inhale, then return to the starting position - exhale.

4. Stand in the middle of the elastic band, feet shoulder-width apart. Take the ends of the tape in your hands and lower them along the body, palms forward. Bend and unbend your arms alternately at the elbow joints. Breathing is arbitrary, even.

5. Stand in the middle with an elastic band, hold the ends in your hands behind your head, lift your elbows up. Straighten your arms without changing the position of your elbows - inhale. Return to the starting position - exhale.

6. Fasten the middle of the rubber band in front of you at waist level, hold the ends of the tape in your hands, tilt your torso forward and extend your arms forward. Do simultaneous forward circular movements with straight arms, as in the dolphin swimming method. Do not hold your breath. (Raising your arms, inhale, and lowering, exhale).

7. Attach the middle of the elastic band to the ceiling, raise your arms up and grasp the ends of the band so that they are taut. Without bending your arms at the elbows, lower them through the sides down until they touch the hips, then slowly raise them to their original position. Raising your arms up, inhale, lowering them down, exhale.

8. Lie on your back, fasten the toes of your legs to a fixed support, fasten the middle of the elastic band behind your head and, grasping its ends, bend your arms to your shoulders. Without bending your knees, lift your torso to a sitting position, then smoothly return to the starting position. In the starting position, inhale, raising your torso - exhale.

9. Lie on your back, fasten the elastic band behind your head, raise your arms up. Wrap the ends of the tape around the hands and, without bending them at the elbows, lower them down until they touch the hips - exhale, then raise your hands to the starting position - inhale.

10. Lying on your stomach, bend and unbend your knees, overcoming the resistance of the elastic band attached to the ankle joints. The middle of the rubber bandage is attached to a fixed support. Do the exercise until the muscles are tired.

11. Stand in the middle of the elastic band with your feet shoulder-width apart. Sit down and grasp the ends of the tape with your hands so that it is taut, keep your hands near your shoulders, keep your torso straight. Stand up - inhale, then, bending your legs, return to the starting position - exhale. Repeat the exercise until the muscles are tired.

12. Elastic band behind the back. Press your left hand straight to your thigh and bend your right hand to your shoulder. In this position, the tape should be taut. Extend your right arm upward until it is fully extended - inhale, bending your arm, return to the starting position - exhale.

Keep your torso straight during the exercise. Do the exercise with your other hand.

Disadvantages: lack of muscle strength development for specific performance of ball techniques in various sports and interaction with other players in the team in team sports.

It does not sufficiently increase the strength of the muscles of the arms, trunk and legs, the speed and speed and power readiness of the movements of athletes, the technical results of ball possession: dribbling, shuttle running with the ball, dribbling chips with the ball, chasing the ball, throwing the ball from behind the head, hitting goal, physical fitness - running, long and high jump.

The technical result of the claimed invention is to ensure the development of the strength of the muscles of the arms, trunk and legs, the speed and speed-power readiness of the movements of athletes, the technical readiness of ball possession - dribbling, shuttle running with the ball, dribbling chips with the ball, chasing the ball, throwing the ball from for the heads, hitting the goal, physical fitness - running, long and high jumps, as well as accelerating the recovery of athletes' working capacity and increasing adaptation to significant physical exertion.

The technical result is provided by performing a set of exercises with an elastic band, characterized in that athletes of the same age and the same height, weight, arm length, leg length, shoulder width, chest circumference, stand in a circle of 5 people and perform a set of exercises that includes :

- exercises for the development of strength, performed with the maximum tension of the elastic band, while the exercises are performed in 5 approaches, each exercise 10 times in one approach,

- exercises for the development of speed, performed at the maximum pace, while the exercises are performed in 5 approaches, each exercise 30 times in one approach,

- speed-strength training, when the maximum tension of the elastic band and the maximum tempo are combined, while the exercises are performed in 5 approaches, each exercise 20 times in one approach;

all exercises are performed sequentially:

- for the muscles of the arms:

a) the initial position (IP) - standing face in a circle, legs shoulder-width apart, straight arms are pulled forward, the elastic band is held with a grip from below, the arms are bent, bringing the hands to the shoulders and returned to the IP, (Fig. 1)

b) IP - standing with his back in a circle, legs shoulder-width apart, arms bent at the elbows, hands are brought to the shoulders, holding the elastic band with a grip from above, arms are straightened, returned to the IP, (Fig. 2)

c) IP - standing face in a circle, legs shoulder-width apart, straight arms are pulled forward, holding the elastic band with a grip from above, hands are lowered down, then returned to the IP; (fig. 3)

- for the muscles of the trunk:

a) IP - standing with his back in a circle, feet shoulder-width apart, arms bent at the elbows as in Fig. 4, holding the tape with a grip from above, tilt the body forward, stretching the tape, return to the IP,

b) IP - standing with the right side out of the circle, feet shoulder-width apart, hands are brought to the right shoulder, holding the tape with both hands with a grip from above, tilt the body to the right, return to the IP, (Fig. 5)

c) IP - standing with the left side out of the circle, feet shoulder-width apart, hands are brought to the left shoulder, holding the tape with both hands with a grip from above, tilt the body to the left, return to the IP, (Fig. 6)

- for the muscles of the legs:

a) PI - an emphasis lying on the back with the head in a circle, the legs are bent at the knees and brought to the stomach, the elastic band is located on the outside of the foot, as in Fig. 7, the legs are straightened, stretching the tape, return to the PI,

b) IP - an emphasis lying on the back with the left side out of the circle, legs together, arms to the sides, the tape is located on the foot of the left leg, as in Fig. 8, the left leg is taken to the side, they return to the IP,

c) IP - an emphasis lying on the back with the right side from the circle, arms to the sides, legs are straight shoulder-width apart, an elastic tape is located on the foot of the right leg outside, take the right leg to the side, return to the IP; (fig. 9)

the specified set of exercises with an elastic band is performed throughout the playing season, from May to October, according to the following schedule:

- for a month for 3 weeks, athletes perform exercises with an elastic band for the development of strength, speed and speed-strength training, while during each week a set of exercises is performed at the end of the training session: on Monday - for the development of strength, on Tuesday - training on the ball handling technique, on Wednesday - on the development of speed, on Thursday - training on the ball handling technique, on Friday for speed-strength training, on Saturday - participation in competitive activities and tournaments, on Sunday - a day of rest;

in the 4th week, on Tuesday and Thursday, they perform exercises for speed-strength training.

The proposed method is illustrated by the presented graphic materials (diagrams):

1. Exercises for the muscles of the arms - Fig. 1-3,

2. Exercises on the muscles of the trunk - Fig. 4-6,

3. Exercises for the muscles of the legs - Fig. 7-9.

The method is carried out as follows.

The coach selects athletes of the same age and the same anthropometric data: height, weight, arm length, leg length, shoulder width, chest circumference.

Athletes stand in a circle of 5 people and perform a set of exercises, which includes:

- exercises for the development of strength, performed with the maximum tension of the elastic band, while the exercises are performed in 5 approaches, each exercise 10 times in one approach,

- exercises for the development of speed, performed at the maximum pace, while the exercises are performed in 5 approaches, each exercise 30 times in one approach,

- speed-strength training, when the maximum tension of the elastic band and the maximum tempo are combined, while the exercises are performed in 5 approaches, each exercise 20 times in one approach.

All exercises are performed sequentially: for the muscles of the arms, then for the muscles of the trunk, then for the muscles of the legs.

Exercises for the muscles of the hands:

a) the initial position (IP) - standing face in a circle, legs shoulder-width apart, straight arms are pulled forward, the elastic band is held with a grip from below, the arms are bent, bringing the hands to the shoulders and returned to the IP - (Fig. 1).

b) IP - standing with his back in a circle, legs shoulder-width apart, arms bent at the elbows, hands are brought to the shoulders, holding the elastic band with a grip from above, arms are straightened, returned to the IP - (Fig. 2).

c) IP - standing face in a circle, legs shoulder-width apart, straight arms are pulled forward, holding the elastic band with a grip from above, hands are lowered down, then returned to the IP - (Fig. 3).

Exercises for the muscles of the trunk:

a) IP - standing with his back in a circle, legs shoulder-width apart, arms bent at the elbows as in Fig. 4, holding the tape with a grip from above, tilt the body forward, stretching the tape, return to the IP,

b) IP - standing with the right side out of the circle, feet shoulder-width apart, arms are brought to the right shoulder, holding the tape with both hands with a grip from above, tilt the body to the right, return to the IP - (Fig. 5),

c) IP - standing with the left side out of the circle, feet shoulder-width apart, arms are brought to the left shoulder, holding the tape with both hands with a grip from above, tilt the body to the left, return to the IP - (Fig. 6).

Exercises for the muscles of the legs:

a) PI - an emphasis lying on the back with the head in a circle, the legs are bent at the knees and brought to the stomach, the elastic band is located on the outside of the foot, as in Fig. 7, the legs are straightened, stretching the tape, return to the PI,

b) IP - an emphasis lying on the back with the left side out of the circle, legs together, arms to the sides, the tape is located on the foot of the left leg, as in Fig. 8, the left leg is taken to the side, they return to the IP,

c) PI - an emphasis lying on the back with the right side out of the circle, arms to the sides, legs are straight shoulder-width apart, an elastic band is located on the foot of the right leg outside, take the right leg to the side, return to the PI - (Fig. 9).

The specified set of exercises with an elastic band is performed throughout the playing season, from May to October, according to the following schedule:

- for a month for 3 weeks, athletes perform exercises with an elastic band for the development of strength, speed and speed-strength training.

At the same time, during each week, a set of exercises is performed at the end of a training lesson: on Monday - for the development of strength, on Tuesday - training for the ball handling technique, on Wednesday - for the development of speed, on Thursday - training for the ball handling technique, on Friday for high-speed - strength training, on Saturday - participation in competitive activities and tournaments, on Sunday - a day of rest.

In the 4th week, on Tuesday and Thursday, they perform exercises for speed-strength training.

The control group during the entire playing season did not do exercises with an elastic band after training sessions.

The initial background of the control and experimental groups in terms of anatomical indicators before the experiment on physical development and technical readiness does not differ significantly (Tables 1, 2).

Table 1

Anatomical indicators of athletes in the experimental group.

No.
p / p Surname
Name Height
cm. Weight
kg. Length
hands
cm. Length
legs
cm. Shoulder width
cm. District
breasts
cm. one Soloviev I. 154 38 58 89 36 75 2 Antonov E. 153 36 59 88 35 74 3 Kharin V. 150 37 58 87 34 73 four V. 149 39 56 87 34 70 five Yaroslavtsev M. 152 36 57 86 33 72 6 Miyus D. 148 38 58 86 33 70 7 Bykovsky A. 150 39 59 84 33 66 eight Maykov P. 149 33 56 86 31 68 nine Aushev M. 150 36 56 85 32 66 10 Kolyagin E. 147 35 56 84 33 67

table 2

Anatomical indicators of athletes in the control group.

No.
p / p Full name Height
cm. Weight
Kg Length
hands see Leg length
cm. Shoulder width
cm. District
Breasts
cm. one Zelepukin I. 152 38 57 88 35 74 2 Kalashnikov G. 154 39 56 89 36 75 3 Aloyan S. 150 40 59 86 34 73 four Kabardin K. 153 36 55 87 35 72 five Dorovsky. BUT 148 38 54 85 33 70 6 Glotov V. 147 37 53 85 34 67 7 Romanenko R. 149 39 55 86 33 68 eight Khupavkin N. 150 37 56 85 35 67 nine Khabarov N. 147 35 52 84 34 66 10 Koltavsky V. 149 38 55 86 33 68

Before the experiment, the indicators of physical development and technical readiness in the control and experimental groups do not have significant differences (Tables 3, 4).

At the end of the experiment in the control group, the improvement in results was not significant, since exercises with a rubber band were not carried out (Tables 3, 4).

Indicators of physical development of the control and experimental at the end of the experiment. Run 100 meters 16 - 15.1 sec. (5.6%), long jump 192 - 201.6 cm., (5%), jump up 219 - 230.8 cm. (5.4%), shuttle run 3 * 10 m. 8.65 - 8.2 sec., (5.2%), flexion and extension of the arms in a lying position for 30 sec. 36 - 40.6 times (12.8%), flexion and extension of the trunk in a lying position for 30 seconds. 27 - 31.3 times (15.9%), (Tables 3, 4).

Table 3

Physical fitness of athletes in the control group Group average Running 100 meters
sec. Long jump
cm. Jump up
cm. Shuttle run
3 * 10 sec. Flexion and extension of the arms in the lying position
times / 30 sec. Flexion and extension of the arms in the lying position
times / 30 sec. Before experiment 16.3 187.2 217.1 8.78 34 26 After the experiment sixteen 193.6 219 8.65 36 27 Physical fitness of sportsmen of the experimental group Group average Running 100 meters
sec. Long jump
cm. Jump up
cm. Shuttle run
3 * 10 sec. Flexion and extension of the arms in the lying position
times / 30 sec. Flexion and extension of the arms in the lying position
times / 30 sec. Before experiment 16.3 192 217 8.59 33 25 After the experiment 15.1 201.6 230.8 8.2 40.6 31.3

Indicators of technical development of the control and experimental groups at the end of the experiment. Dribbling 15 meters 3.2 - 2.9 sec. (9.4%), shuttle run with a ball 3 * 5 m.5.6 - 5.0 sec. (10.7%), traverse of chips 15 m.4.0 - 3.4 sec. (15%), chasing the ball 30 sec. 50 - 58 times (16%), ball throw from behind the head 9.0 - 9.8 m (8.9%), football agility 3 * 5 m 7.6 - 7.0 sec. (7.9%), shot on goal from top 20 m. + 5-5, + 8-2 (60%), (Table 3, 4).

Table 4

Technical readiness of athletes in the control group Group average Dribbling
15 m.
sec. Shuttle running with the ball
3 * 5 sec. Outflanking chips with a ball
15 m. Sec. Chasing a ball in 30 seconds.
time Throwing the ball from behind the head
meters Shot on goal, on horseback from 15 meters.
Goal. Before experiment 3.4 5.7 4.1 48 8.4 + 4-6 After the experiment 3.2 5.6 four fifty nine + 5-5 Technical readiness of athletes of the experimental group Group average Dribbling
15 m.
sec. Shuttle running with the ball
3 * 5 sec. Outflanking chips with a ball
15 m. Sec. Chasing a ball in 30 seconds.
time. Throwing the ball from behind the head
meters Shot on goal, on horseback from 15 meters.
Goal. Before experiment 3.4 5.7 4.1 48 8.4 + 6-4 After the experiment 2.9 5.0 3.4 58 9.8 + 8-2

According to the results of the scientific research, it should be noted that the use of the above complexes of exercises in the training process of athletes for the development of the strength of the muscles of the arms, trunk and legs, speed and speed-strength readiness of athletes, the development of physical qualities - running, long jumping, high and preparedness has a positive effect on the technique of ball possession - dribbling, shuttle running with the ball, dribbling chips with the ball, chasing the ball, throwing the ball from behind the head, hitting the goal.

The use of the proposed method by athletes of 11 years of age from the experimental group in the Football Center of School No. 73 in the city of Voronezh during the playing season, from May to October 2018, in the football competitions among the teams of the city of Voronezh ensured the first place.

From the prior art, no technical solutions have been identified containing features that coincide with the distinctive features of the proposed method, therefore, the proposed method meets the criterion of inventive step.

The presence of essential features distinguishing from the prototype makes it possible to recognize the proposed technical solution as new.

The possibility of implementing the claimed invention in industry allows us to recognize it as corresponding to the criterion of industrial applicability.

Claims (20)

A method of increasing the physical performance of athletes, including the implementation of a set of exercises with an elastic band, characterized in that athletes of the same age and the same height, weight, arm length, leg length, shoulder width, chest circumference become in a circle of 5 people and perform a set of exercises, which includes: - exercises for the development of strength, performed with the maximum tension of the elastic band, while the exercises are performed in 5 approaches, each exercise 10 times in one approach, - exercises for the development of speed, performed at the maximum pace, while the exercises are performed in 5 approaches, each exercise 30 times in one approach, - speed-strength training, when the maximum tension of the elastic band and the maximum tempo are combined, while the exercises are performed in 5 approaches, each exercise 20 times in one approach; all exercises are performed sequentially: - for the muscles of the arms: a) the initial position (IP) - standing face in a circle, feet shoulder-width apart, straight arms are pulled forward, the elastic band is held with a grip from below, the arms are bent, bringing the hands to the shoulders, and returned to the IP (Fig. 1), b) IP - standing with his back in a circle, legs shoulder-width apart, arms bent at the elbows, hands are brought to the shoulders, holding the elastic band with a grip from above, arms are straightened, returned to the IP, c) IP - standing face in a circle, legs shoulder-width apart, straight arms are pulled forward, holding the elastic band with a grip from above, hands are lowered down, then returned to the IP; - for the muscles of the trunk: a) IP - standing with your back in a circle, legs shoulder-width apart, arms bent at the elbows, as in Fig. 4, holding the tape with a grip from above, tilt the body forward, stretching the tape, return to the IP, b) IP - standing with the right side out of the circle, feet shoulder-width apart, hands are brought to the right shoulder, holding the tape with both hands with a grip from above, tilt the body to the right, return to the IP, c) IP - standing with the left side out of the circle, feet shoulder-width apart, hands are brought to the left shoulder, holding the tape with both hands with a grip from above, tilt the body to the left, return to the IP; - for the muscles of the legs: a) IP - the emphasis is lying on the back with the head in a circle, the legs are bent at the knees and brought to the stomach, the elastic tape is located on the outside of the foot, as in Fig. 7, the legs are straightened, stretching the tape, return to the IP, b) IP - an emphasis lying on the back with the left side from the circle, legs together, arms to the sides, the tape is located on the foot of the left leg, as in Fig. 8, the left leg is taken to the side, returned to the IP, c) IP - an emphasis lying on the back with the right side from the circle, arms to the sides, legs are straight shoulder-width apart, an elastic tape is located on the foot of the right leg outside, take the right leg to the side, return to the IP; the specified set of exercises with an elastic band is performed throughout the playing season, from May to October, according to the following schedule: - for a month for 3 weeks, athletes perform exercises with an elastic band for the development of strength, speed and speed-strength training, while during each week a set of exercises is performed at the end of the training session: on Monday - for the development of strength, on Tuesday - training on the ball handling technique, on Wednesday - on the development of speed, on Thursday - training on the ball handling technique, on Friday for speed-strength training, on Saturday - participation in competitive activities and tournaments, on Sunday - a day of rest; in the 4th week, on Tuesday and Thursday, they perform exercises for speed-strength training.

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