The theory of ideomotor acts has existed since the 19th century, and, to date, has been confirmed by an array of studies. The bottom line is that any movement of a person is preceded by an idea about this movement, which causes involuntarily arising rudimentary motor impulses. For the appearance of such impulses, it is not necessary to perform an action. When we only imagine our own movement, nervous excitations characteristic of it arise in the cerebral cortex. This phenomenon has been named ideomotor act.

It has been established and repeatedly confirmed that the repeated presentation of the performance of a motor skill increases the speed of its development and the “purity” of execution, as well as the tone of the muscles involved in the movement. This effect occurs due to muscle microcontractions during the ideomotor act. This knowledge underlies ideomotor training, which consists in a systematic, conscious and active repetition in the imagination of the action and the sensations associated with it.

Ideomotor training is used not only in sports, but also in art and some professional fields. It can be used at any stage of learning - when mastering a skill and improving it.

Types of images for ideomotor training

Images imagined during ideomotor training are divided into external (visual) and internal (kinesthetic). You can represent these images in the first person - both visual and kinesthetic, or in the third person - only visual. When projecting from the first person, a person imagines his actions and sensations - visual, auditory, tactile. When projecting from a third person, they imagine that they are observing the acting self or some character from the side.

For the development of motor skills performed independently in individual sports, kinesthetic images from the first person are the most effective. This means that the person imagines himself acting, imagining his exact movements and sensations during the performance of the skill. If it is not possible to immediately restore such an image, you can start with a visual representation of yourself or another person from the side, and then move on to the kinesthetic image.

Principles of building ideomotor training

For best progress, a combination of ideomotor and actual training is needed. In the case of freediving, regular water activities are also necessary because in this sport an important role is played by physiological adaptation to swimming on a breath-hold and to hydrostatic pressure when diving to depth.

Let's formulate the basic principles of building ideomotor training for the most effective training.

1. Find a comfortable place / position / condition and tune in to training.

What is important is the motivated interest of the practitioner, his readiness for active imagination, reducing the intensity of internal and external interference, as well as attention to them.

2. Clearly formulate and speak the problem.

Information must be formulated clearly and unambiguously. Verbal pronunciation of the main points of the action - out loud or to oneself - enhances the training effect of the ideomotor exercise.

3. Find - on your own or with the help of a coach - your own goals and approach to training.

The content of the program of ideomotor training will depend both on the composition of the skill and the level of its development, and on the individual psychological characteristics of the practitioner. These same factors should be taken into account when determining the training regimen. If an athlete wants to improve the purity of the performance, he can perform ideomotor exercises immediately before the start. If the task is to master or improve a complex skill, then mental training is practiced more often - not only before performing actual movements, but also as an independent exercise.

4. Learn to break the skill into elements and imagine yourself in the place of the standard.

To write a good verbal designation of actions, it is important to be able to see the main points of a skill and divide it into the simplest elements that can be accurately described. Watching the standard of optimal technique - a demonstration of a coach or a video of the performances of the masters, you can both keep your attention on viewing and imagine yourself acting in the place of the standard or together with it.

5. Expect best results after some time of regular practice.

Movement representation programs and neural connections in the cerebral cortex are built gradually. Moreover, at the stage of mastering the ideomotor exercise, the practitioner will have to learn to direct active attention to the areas of the body involved in the performance of the skill, to involve the imagination in imagining a sense of movement in these areas, as well as accompanying sensations - visual, tactile.

6. Exercise little and often.

When training motor skills, the optimal number of repetitions is from 3 to 5. Very complex complex movements may be advisable to actively and in detail imagine once. Multiple mental repetitions of actions are tiring nerve centers; because of this, kinesthetic images lose their clarity and become chaotic. During one session, it is better to do several approaches with a small number of repetitions.

Ideomotor relaxation

Knowledge about the ideomotor act is also applicable to relaxation. Techniques can be offered to achieve both an immediate effect during breath holding and regular relaxation training. Such techniques will help you quickly reach the optimal state before diving and master the relaxation of muscles that a person is not used to controlling. For example, in freediving courses, the question is often asked: “How to relax the chest / stomach / throat?” This aspect requires separate consideration and, of course, will be the subject of our future publications.

This phenomenon was known even to I.P. Pavlov, who in the book “Twenty Years of Objective Study of the GNI (Behavior) of Animals” wrote: “It has long been noticed and scientifically proven that, since you think about a certain movement ... you unwittingly, without noticing it, produce it. Since this concept is very important for our subsequent work, we will understand it in more detail.

Exercise. Pendulum experience. In order to see a concrete manifestation of the ideomotor act, we will conduct a small experiment. Make a pendulum out of a string 15-30 cm long and a small object, such as a key, tied to one end of the thread. Draw a circle on a sheet of paper, divided into four sectors by two lines intersecting at right angles, as shown in Fig. 7. If you put your elbow on the table and take the free end of the thread with your thumb and forefinger, then the pendulum will make an arbitrary movement in relation to the circle in the direction on which you focused. So you imagined the movement of the pendulum clockwise, in a circle drawn on paper (position 1). The hanging object actually starts this movement, although you hold the end of the thread perfectly still. Imagine any movement of the pendulum as accurately as possible, concentrate on this representation (for example, positions 2, 3 or 4). No matter how calm your hand is, the pendulum will begin to make the expected movement.

Rice. 7. Experience with a pendulum

For some, this experience is obtained immediately if they stare at the load and concentrate themselves on imagining how this load should move; with others the experiment goes better if they represent the desired motion of the pendulum with eyes closed.

This experience serves as convincing proof of the real existence of the ideomotor act - mentally imaginary images cause

the physical reactions of the organism that realize these images. I would like to remind readers that this phenomenon also underlies the autogenic training system that we recommend to increase the effectiveness of training. Ideomotor training methods are widely used by athletes when they mentally imagine complex combinations of movements to be performed and bring them to perfection.

The effectiveness of ideomotor training largely depends on psychological features. According to the ways of orientation in space, people can be divided into two types: visual and motor. Of decisive importance for people of the first type are visual landmarks, and for the second - muscle sensations and a sense of the direction of gravity. People of the visual type, when mentally performing actions, rely mainly on visual representations. They have some advantages in the development of technology fast reading, since the role of imagination, representation is exceptionally great here. People of the second type rely on motor memory and imaginary sensations of movements.

For the successful mastering of the technique of speed reading, the development of imagination, visualization, figurative representations is extremely important. This task is performed by the exercises of ideomotor training.

Exercise 3.1.1. "Labyrinth"

The exercise is performed in pairs. One of the participants, with the help of verbal instructions-commands, “leads” his partner into an imaginary labyrinth, the scheme of which (Fig. 8) he holds in front of him, but does not show to his “follower”. There are three commands in total. The first, indicating the entrance to the labyrinth, is "Straight!". Further, depending on the shape of the labyrinth, the commands “To the right!” or “To the left!”, after which the person walking through the imaginary labyrinth must turn to the right or left, respectively. Having passed the labyrinth, the "follower" must turn around 180 ° and mentally exit it, aloud reporting all movements (using the same three commands). All this time, the “starter” according to the scheme controls the path of the partner. If the "follower" coped with the task successfully, he is offered a new labyrinth with a large number of turns, etc. Then the partners change places.

While doing the exercise, try to analyze your actions. This will help you understand the peculiarities of your thinking. If your visual orientation in space predominates, then when doing the exercise it will be easier for you to use the image of an imaginary little man who, obediently following commands, walks through the maze. For those in whom the motor type predominates, this is not enough. In order to determine. where is it “to the left”, and where is it to the “right”, they are forced each time to imagine themselves in the place of the “little man”, mentally climb inside the labyrinth and make imaginary turns there. Imagining various movements, people with a motor type of orientation do not so much see these movements as feel them with their body, feel themselves performing them. A student with this feature can productively use ideomotor training to master a new reading technique and improve it. For example, this gives a real result already when working out the first rule of fast reading: “read without regressions”. One of our students wrote: “I only move forward in the text. I control the movement of the eyes, as in a maze, I remember: "no return movements." The feeling of constantly moving forward through the text is satisfying.” For a student with a visual type, ideomotor training can help mainly in memorizing complex mental actions related, for example, to presenting and filling in blocks of an integral reading algorithm and many other quick reading techniques. As already noted, the "visual type" is easier to master the technique of speed reading. Therefore, we recommend that students of the “motor type” develop their imagination in every possible way in the process of ideomotor training. We offer another simple exercise to develop this quality.

Rice. 8. Exercise "Labyrinth"

Exercise 3.1.2. "Leapfrog"

The exercise is also performed in pairs. A linear five-cell field is used (Fig. 9) and four chips, for example, checkers - two black and two white. Cells are numbered. The chips stand as shown in the picture. The goal of the game is to move the black pieces to those cells that are occupied by white, and the white pieces, respectively, to the place of the black ones. The following types of moves are allowed in the game: moving a chip to the left or right to an adjacent free cell; jumping a chip to the left or right through a cell occupied by another chip to the next free one. Game progress: at first, you make moves in turn on the drawn field with real chips, for example, checkers. After learning the rules of the game, work on the imaginary field that you see on your mind's eye screen. At the same time, you designate each of your moves with two numbers: the number of the cell from which the chip moves, and the number of the cell to which it moves (for example, from 3rd to 5th). In the event that the game is too easy for you, you can increase the length of the field and, accordingly, the number of chips.

Rice. 9. Exercise "Leapfrog"

Exercise 3.1.3. Visual image of the integral reading algorithm

You have studied the seven blocks of the integral reading algorithm, present their meaning and content. Ideomotor training developed your imagination. To create a visual image of the algorithm, use any object, picture, situation. It is very important to draw it with your own hand. This should be your drawing. You need to make 2 copies. Attach one of them to the screen of your mind's eye, and carry the other with you all the time or place it in front of your desk. Constantly think, imagine your drawing. Make sure that when you close your eyes, you clearly see your algorithm. On fig. 10 shows an example of an algorithm that is most often used by schoolchildren in our classes. If you like it, draw the same one.

Rice. 10. The visual image of the integral reading algorithm is nothing more than a continuation of your ideomotor training. Fix, fix your drawing of the algorithm on the screen of the mind's eye

What drawing to choose? Let's see how speed reading course participants do it in practice. Here is what one of them wrote in his diary: “The visual image of the algorithm is a regular hexagon. This is my football field. First, the first three blocks are filled, as it were, with “ball” strikes in the corners: title, author, source. Then, as you read, three more blocks - three corners. Last block- novelty - is fixed by me in the form of a dot in the center ... After a week of training, I felt that the blocks were filled with content as if by themselves - bright, catchy, strong and dynamic.

The visual image of the algorithm is embodied in different ways: in the pyramid, and in the floors of the building, and in the file cabinet, and in the seven multi-colored stripes of the rainbow, etc.

P. It must be said that the visual image is like mnemonic device works actively only at the first time, then it seems to be erased, fades, but the reading skill remains, based on the selection of only its informative part from the text. What if the visual image does not work? Here is an example of a successful solution to this problem, taken from the diary of one of the participants in speed reading courses: “The visual representation of the algorithm did not work out. Of course, I can present it in the form of a diagram or in the form of boxes, but in the process of reading I do not use this visual representation: my memorization goes completely differently:

1. Name. Since the title most often reflects the essence of an article or book, I read it especially carefully. If it doesn’t mean anything at first glance, then I try to make some comparisons, I try to visually remember the number of words in the title, their location, present the title in the form of an electronic scoreboard with burning letters (but this is done with difficulty).

3. Imprint. I remember the name of the newspaper, year, date, month, sliding along the line, fixing only for a moment. I remember the numbers by attempting a vivid visual representation at the moment of fixation.

So I fill in the first three blocks of the algorithm, but I don’t know where I send it all. Sometimes, after reading the introduction, I try to check the filling of these three blocks, I try to predict the further content, which I should especially pay attention to later.

4. Problem. Briefly formulate at the very beginning of reading. Sometimes I clarify after I finish reading the entire article or book.

5. Factual data. Unlike output data, I try to remember by linking it with the meaning of the text, and not visually.

6. Features of presentation, criticism. These elements are often fixed intuitively. Something catches your eye: like it or not; style, presentation. It also happens that all this slows down reading, tires or, conversely, captures, and here sometimes there is an amazing reading speed, everything is remembered quickly and well.

7. Novelty and practical use. This is already sometimes evident by the title, by the author of the text, or after reading the introduction.

In general, I think the “flow of operations” works well here, but I do not have a visual representation of the blocks of the algorithm.

Exercise 3.2. Second Rule of Quick Reading: "Read Integral Algorithm"

You studied the algorithm, drew and memorized its visual image. What does the integral reading algorithm give? The main thing is that he forms a new reading program, a program for a sequence of mental operations. To find in the text the answers to all the questions posed in the blocks of the algorithm from the first to the seventh - this is the task of reading. Repeated trainings lead to the fact that at the end of reading the necessary data, facts, names, surnames, as it were, clearly pop up before their eyes.

At the same time there is a struggle with regressions. Reading the text with the reproduction of the content according to the algorithm inspires confidence that an active one-time reading is enough to fully assimilate what has been read. Your recurrent eye movements become less and less, and, finally, they almost disappear. During this period, you need to study and remember the second rule of fast reading - read any text according to the algorithm.

How is the reading attitude developed using the algorithm? Before you start reading, you need to visualize the blocks of the algorithm. First of all, they remember: the title, the author, the output of the source. Then, as you read, you get an idea of what problem the article is devoted to; the main content, the topic will be included in the fourth block. Already in the first paragraphs there can be various facts, surnames, parametric data. All this information is recorded in the fifth block of the algorithm.

In the process of reading the text, the reader, as it were, filters its content, selecting and putting into blocks of the algorithm only what corresponds to their names. For example, the text describes the design of a new electric car that has fundamental distinguishing features. This is the material for filling the sixth block. It is very important to be critical of the content of the text. According to some psychologists, one should not read at all without a critical attitude. Your position - agreement or disagreement with the author - is also recorded in this block of the algorithm. Finally, you have finished reading. What new things did you learn from what you read that you can practically apply in your work? This is the data for filling in the last, seventh block of the algorithm.

So, is the reading over? For ordinary, traditional reading, maybe so. This is not enough for a quick read. The end of the reading is yet to come. The reader should again present the visual image of the integral algorithm and check the sufficiency of filling all of its blocks. Such a final psychological act of analysis and synthesis of the text helps to better understand and remember it. Psychologists say: "Know how to put an end."

Obviously, it is this technique that explains the fact that fast readers better, more fully absorb and remember what they read than those who read slowly and, most importantly, ineptly. As experience shows, the visual representation of the blocks of the integral reading algorithm greatly facilitates the solution of this problem.

How to train? The exercises below are performed regularly for two to three weeks.

Exercise 3.2.1. Mastering the integral reading algorithm

1. Every day, slowly read one or two newspaper articles that are interesting to you (for example, Pionerskaya Pravda or Komsomolskaya Pravda), holding a piece of paper with a drawn algorithm in front of you. In the process of reading, “pack” information into blocks. At the end of reading, close your eyes and mentally check the filling of all cells-blocks of the algorithm.

2. Read one or two such articles daily as quickly as possible, no longer looking at the drawing of the algorithm, but imagining it in your mind. State the content of the articles in accordance with the algorithm.

At the end of the training cycle, read control text No. 3 and determine the reading speed using the formula you know. Control text No. 3 Volume 2400 characters

EDUCATION OF COMMITMENT

The ongoing discussions in our country on how to improve the system public education, encourage me to talk about some, in my opinion, instructive features of the Japanese school.

The name of the exercise comes from the Greek word idea - "image" and the Latin motor - "setting in motion." Psychology explains the ideomotor act as the appearance of nerve impulses that provide some kind of movement when this movement is imagined. This phenomenon was known even to I.P. Pavlov, who in the book “Twenty Years of Objective Study of the GNI (Behavior) of Animals” wrote: “It has long been noticed and scientifically proven that, since you think about a certain movement ... you unwittingly, without noticing it, produce it. Since this concept is very important for our subsequent work, we will understand it in more detail.

Rice. 7. Experience with a pendulum

For some, this experience is obtained immediately if they stare at the load and concentrate themselves on imagining how this load should move; with others the experiment goes better if they imagine the desired movement of the pendulum with their eyes closed.

This experience serves as convincing proof of the real existence of the ideomotor act - mentally imaginary images cause

The effectiveness of ideomotor training largely depends on psychological characteristics. According to the ways of orientation in space, people can be divided into two types: visual and motor. Of decisive importance for people of the first type are visual landmarks, and for the second - muscle sensations and a sense of the direction of gravity. People of the visual type, when mentally performing actions, rely mainly on visual representations. They have some advantages in mastering the technique of speed reading, since the role of imagination and representation is exceptionally great here. People of the second type rely on motor memory and imaginary sensations of movements.

Exercise 3.1.1. "Labyrinth"

The exercise is performed in pairs. One of the participants, with the help of verbal instructions-commands, “leads” his partner into an imaginary labyrinth, the scheme of which (Fig. 8) he holds in front of him, but does not show to his “follower”. There are three commands in total. The first, indicating the entrance to the labyrinth, is "Straight!". Further, depending on the shape of the labyrinth, the commands “To the right!” or “To the left!”, after which the person walking through the imaginary labyrinth must turn to the right or left side. Having passed the labyrinth, the "follower" must turn around 180 ° and mentally exit it, aloud reporting all movements (using the same three commands). All this time, the “starter” according to the scheme controls the path of the partner. If the "follower" coped with the task successfully, he is offered a new labyrinth with a large number of turns, etc. Then the partners change places.

While doing the exercise, try to analyze your actions. This will help you understand the peculiarities of your thinking.: If your visual orientation in space predominates, then when doing the exercise it will be easier for you to use the image of an imaginary little man who, obediently following commands, walks through the maze. For those in whom the motor type predominates, this is not enough. In order to determine. where is it “to the left”, and where is it to the “right”, they are forced each time to imagine themselves in the place of the “little man”, mentally climb inside the labyrinth and make imaginary turns there. Imagining various movements, people with a motor type of orientation do not so much see these movements as feel them with their body, feel themselves performing them. A student with this feature can productively use ideomotor training to master a new reading technique and improve it. For example, this gives a real result already when working out the first rule of fast reading: “read without regressions”. One of our students wrote: “I only move forward in the text. I control the movement of the eyes, as in a maze, I remember: "no return movements." The feeling of constant movement forward in the text brings satisfaction.” For a student with a visual type, ideomotor training can help mainly in memorizing complex mental actions related, for example, to presenting and filling in blocks of an integral reading algorithm and many other quick reading techniques. As already noted, the "visual type" is easier to master the technique of speed reading. Therefore, we recommend that students of the “motor type” develop their imagination in every possible way in the process of ideomotor training. We offer another simple exercise to develop this quality.

Rice. 8. Exercise "Labyrinth"

Exercise 3.1.2. "Leapfrog"

Rice. 9. Exercise "Leapfrog"

Exercise 3.1.3. Visual image of the integral reading algorithm

Rice. 10. The visual image of the integral reading algorithm is nothing more than a continuation of your ideomotor training. Fix, fix your drawing of the algorithm on the screen of the mind's eye

What drawing to choose? Let's see how speed reading course participants do it in practice. Here is what one of them wrote in his diary: “The visual image of the algorithm is a regular hexagon. This is my football field. First, the first three blocks are filled, as it were, with “ball” strikes in the corners: title, author, source. Then, as you read, three more blocks - three corners. The last block - novelty - is fixed by me in the form of a dot in the center ... After a week of training, I felt that the blocks were filled with content as if by themselves - bright, catchy, strong and dynamic.

The visual image of the algorithm is embodied in different ways: in the pyramid, and in the floors of the building, and in the card file, and in the seven multi-colored stripes of the rainbow, etc. It must be said that the visual image as a mnemonic device actively works only at first, then it it seems to be erased, dims, but the reading skill remains, based on the selection of only the informative part of the text. What if the visual image does not work? Here is an example of a successful solution to this problem, taken from the diary of one of the participants in speed reading courses: “The visual representation of the algorithm did not work out. Of course, I can present it in the form of a diagram or in the form of boxes, but in the process of reading I do not use this visual representation: my memorization goes completely differently:

1. Name. Since the title most often reflects the essence of an article or book, I read it especially carefully. If it doesn’t mean anything at first glance, then I try to make some comparisons, I try to visually remember the number of words in the title, their location, present the title in the form of an electronic scoreboard with burning letters (but this is done with difficulty).

3. Imprint. I remember the name of the newspaper, year, date, month, sliding along the line, fixing only for a moment. I remember the numbers by attempting a vivid visual representation at the moment of fixation.

4. Problem. Briefly formulate at the very beginning of reading. Sometimes I clarify after I finish reading the entire article or book.

5. Factual data. Unlike output data, I try to remember by linking it with the meaning of the text, and not visually.

6. Features of presentation, criticism. These elements are often fixed intuitively. Something catches your eye: like it or not; style, presentation. It also happens that all this slows down reading, tires or, conversely, captures, and here sometimes there is an amazing reading speed, everything is remembered quickly and well.

7. Novelty and practical use. This is already sometimes evident by the title, by the author of the text, or after reading the introduction.

In general, I think the “flow of operations” works well here, but I do not have a visual representation of the blocks of the algorithm.

Exercise 3.2. Second Rule of Quick Reading: "Read Integral Algorithm"

You studied the algorithm, drew and memorized its visual image. What does the integral reading algorithm give? Most importantly, it creates new program reading, sequence program mental operations. To find in the text the answers to all the questions posed in the blocks of the algorithm from the first to the seventh - this is the task of reading. Repeated trainings lead to the fact that at the end of reading the necessary data, facts, names, surnames, as it were, clearly pop up before their eyes.

How to train? The exercises below are performed regularly for two to three weeks.

Exercise 3.2.1. Mastering the integral reading algorithm

The professional training activity of athletes-athletes is aimed at achieving high results, successful performance in all-Russian and international competitions, fighting for places in the national team of the country. Over the years of development of athletics, it is becoming increasingly difficult for athletes and female athletes to achieve excellent sports results due to the physiological characteristics of a person, while staying in sports as long as possible and paying for this a minimum of the biological value of their body. From year to year, the Kolomna track and field athletics school sets itself the task of educating athletes who show worthy sports results at competitions of various levels. Coaches have to work hard to find what can lead their athlete to the best sports performance. In the process of preparation, the athlete must receive not only physical activity, but also be prepared technically, tactically, psychologically. Unfortunately, not all coaches pay due attention to all aspects of training.

"Idea" is a word of Greek origin, corresponding to such Russian words as thinking, mental image, representation, idea, that is, those that relate to mental processes, to the activity of the brain. Ideomotor training is the regulation of mental states, which allows, with proper organization in each sport, to increase sports performance, improve the technique of performing exercises and contribute to its preservation after a break in training.

1. Ideomotor act, ideomotor training

The movement begins in the brain in the form of a mental image of the upcoming movement, in the form of its idea. This mental image (its "picture") then passes into the performing part of the body (muscles, joints, etc.), which already physically implements the idea of movement previously programmed in the brain. Why is this happening?

Laureate Nobel Prize Academician I. P. Pavlov wrote: "It has long been noticed and scientifically proven that, since you think about a certain movement ... you unwittingly, without noticing it, produce it." Therefore, the mental representation of the movement automatically generates subtle contractions and relaxations in the corresponding muscle fibers. These microprocesses are not visible to the eye. But there is a very simple way to verify their real existence. To do this, you need to take an ordinary thread about a meter long, tie a weight of 5-15 grams (for example, a ring, a small key or a screw) to one end of it, and wind the other end around the last phalanx of the index finger of the leading hand (right - for right-handers, left - for left-handers). Wind so that the distance between the finger and the weight is approximately 70-80 centimeters. After that, you need to stretch a straight arm in front of you at shoulder level and balance the load. And then, calmly concentrating on a hanging object, mentally imagine that it begins to swing like a pendulum: from left to right, from right to left. And in just a few seconds, the load will really begin to move accordingly. It can be changed - imagine, for example, that the weight moves back and forth or rotates in a circle. And he will begin to move along the trajectory set by the thought.

Processes that, in the form of mental representations of movements, or, in other words, in the form of ideas, having been born in the mind, are then realized in motor skills - in the real physical movement of the corresponding muscles, received in science the name of ideomotor acts.

Ideomotor act (from other Greek. ἰδέα - idea, image, lat. Motor - setting in motion and actus - movement, action) - the transition of the idea of \u200b\u200bmovement of muscles into the actual execution of this movement (in other words, the appearance of nerve impulses that provide movement as soon as an idea of it arises

Thus, ideomotor training consists in the conscious presentation of the technique of movements. In ideomotor training, it is customary to distinguish three main functions of representations: programming, training and regulatory. The first of them is based on the representation of the ideal movement, the second - on the representations that fit the development of the skill, the third - on the representations of possible correction, control of movements and connections of individual elements.

Many authors point out that effective improvement can only be achieved with a combination of ideomotor and physical training. At the same time, the influence of ideomotor training on the formation of skills is most effective when the student is previously familiar with the exercises and actions or has a certain motor experience. At the same time, separate studies (D. Jones, 1963; A. A. Belkin, 1965) show that through only ideomotor training, it is possible to master a new exercise in a deep form (a completely unfamiliar action) without first performing it. But this ability is possessed only by individual highly qualified athletes. A number of studies have established that ideomotor training makes it possible to identify errors or redo an already learned motor skill, and may be accompanied by an effect if the mental performance of an action is not accurate and thorough enough.

2. Principles of ideomotor training

So, the brain is the organ where the program of the future movement is formed, and the rest of the body systems, primarily the musculoskeletal system, carry out the planned program. The quality of the final result of our activity depends on how successfully the programming and executing systems function, and on how well they are interconnected.

In order for the mental images of the future movement to be embodied with maximum efficiency, it is necessary to use them correctly. Moreover, to use it quite consciously, actively, and not just rely on the processes that nature has endowed our body with. Representation, as a mental process, obeys certain laws.

Principle one: the more accurate the mental image of the movement, the more accurate, "cleaner" the movement being performed.

Principle two: only such a representation is called ideomotor representation, in which the mental image of movement is necessarily associated with the muscular-articular feeling of a person.

Mental representations can be "visual". In this case, a person sees himself as if from the outside, as if on a TV screen. It should be well understood that such "visual" representations have a very small training effect. After all, in this case, the impulses born in the brain are almost not transmitted to the muscles that must perform the intended movement. Therefore, the work goes as if in vain, there is not enough activity in the corresponding muscles. The mismatch between the programming organ - the brain and the executing apparatus - muscles and joints is especially noticeable when observing a naked body of a person sitting motionless or lying with his eyes closed. In those cases when he thinks ideomotorically, "passes" ideas about movement "through himself", microcontractions and microrelaxations are quite clearly visible in his muscles. If the representations are purely visual in nature, then no micromovements in the muscles occur, although it seems to a person that he "passes" mental representations through his body. Therefore, by observing a person's muscles during ideomotor training, one can easily find out to what extent his mental representations of a particular technical element achieve the goal.

Principle three: one must not only imagine this or that movement, but at the same time pronounce its essence to oneself or in a whisper. In some cases, the words must be pronounced in parallel with the representation of the movement, and in others - immediately before it. How to act in each specific case - practice suggests. In their studies, this was proved by a number of authors, in particular A.D. Puni, Yu.Z. Zakharyants and V.I. Silina, E.N. Surkova.

Principle four: starting to learn new element technique, it is necessary to imagine its performance in slow motion, as we see it when demonstrating a film filmed with the rapid method. Slow thinking of a technical element will allow you to more accurately represent all the subtleties of the movement being studied and eliminate possible errors in time.

Principle Five : when mastering a new technical element, it is better to mentally imagine it in the position that is closest to the actual position of the body at the moment of performing this element. When a person, doing ideomotor, assumes a pose close to the real position of the body, there are many more impulses from the muscles and joints to the brain, which correspond to the actual pattern of movement. And it becomes easier for the brain, programming the ideal ideomotor idea of movement, to "connect" with the executing apparatus - the musculoskeletal one. In other words, a person has the opportunity to more consciously work out the necessary technical element.

That is why exercise equipment is so useful, allowing you to take a variety of poses, especially where movements often occur in the air, after breaking away from the fulcrum. Having been in a state of a kind of weightlessness, a person begins to better feel the subtle elements of movement technique and better imagine them.

Sixth principle: during the ideomotor thinking of movement, it is sometimes carried out so strongly and clearly that the person begins to move involuntarily. And this is good, as it speaks of establishing a strong connection between the two systems - programming and executing. Therefore, such a process is useful - let the body, as it were, join itself in the execution of the movement that is born in the mind. That is why, in cases where ideomotor representations are realized not immediately, with difficulty, it can be recommended to consciously and carefully connect ideomotor representations with the corresponding movements of the body and in this way connect the mental image of the movement with the muscles that perform it.

Principle seven: it is wrong to think about the end result immediately before doing the exercise. This is one of the more common mistakes.

When concern for the result occupies a dominant position in the mind, it displaces the most important thing - the idea of how to achieve this result. So it turns out that, for example, the shooter thinks that he needs to get into the top ten, this thought begins to interfere with accurate ideas about those technical elements, without which it is simply impossible to get into the top ten. That's why he doesn't get in. “I overdid it, I really wanted it,” they say in such cases, forgetting that in order to achieve the desired result, one must not think about it, but rely on the mental images of those actions that lead to this result.

So, the ability to present it ideomotorically and accurately just before the execution of the movement, to name the executed movement with the appropriate exact words - this is the essence of the "ideomotor principle of the construction of movements".

To achieve high motion accuracy it is necessary to create an extremely accurate mental image of this movement. Translate this image, while maintaining its high accuracy, onto the rails of ideomotor, that is, make the movement such that after its mental image, the corresponding muscle groups begin to function (albeit barely noticeable). Next, we select a programming verbal design for at least the most important - supporting - elements in the movement being worked out. You can proceed to the physical execution of the movement only after the previous conditions are met, after the ideomotor image of the movement becomes accurate and stable and the muscles that are to perform the intended movement are well “stretched”.

Compliance with this principle of building movements, as practice shows, eliminates many complications and gives the desired result much faster than the usual "trial and error" method.

Summing up, we can say that athletes will show high results, if instead of repeated repetitions of the same exercise, they give themselves the opportunity to analyze and mentally squander the desired action until it is perfect.

Ideomotor training allows not only to master the technique of the performed motor movement, but also to significantly increase "muscular endurance", sports performance, and contribute to the preservation of the technique. complex exercises after a break from training. Ideomotor can be used in the psychoregulation of the emotional states of athletes before the competition.

But with all the importance of ideomotor training, one must remember that the images of a motor action must be correctly formed. Incorrect representation of the movement leads to the execution of exercises with errors, which is unacceptable. Therefore, great importance should be given to the formation of a correct idea of a motor action. Thus, ideomotor training should begin with the study of a motor action using various visual aids (textbooks, pictures, presentations, films), stories, conversations, explanations, etc. At the same time, the coach-teacher needs to pay attention to the consciousness and activity of the athlete during the ideomotor training. We can say that the method of ideomotor training can be used by athletes with considerable sports experience. And the work of a coach-teacher in this direction should be individual for each student.

I would also like to note that it is easier to imagine overcoming a barrier with the help of visual images than, in case of an error, to recover after a fall.

There is a lot of talk about mirror neurons. “Mirror neurons are neurons in the brain that fire both when performing a certain action, and when observing the performance of this action by another being. Such neurons have been reliably found in primates, and their presence is claimed in humans and some birds” (Wikipedia). The theory of mirror neurons as the ability to understand the actions and emotions of other people has been reasonably criticized for its overly global conclusions. Proponents of the theory consider mirror neurons to be the creators of our civilization and the cause of autism (in case of malfunctions in such neurons). The facts are that little is known about these neurons in humans, and not in monkeys, and a lot of research is required before moving on to generalizations. After all, mirror neurons are only a small part of the system for understanding the world around us. After all, this is an incredibly complex task, and it is hardly possible for our brain to do this with the help of a small group of neurons located in the motor regions of the brain. And while spears are being broken around mirror neurons, let's look at the situation from a different angle.

First, the theory states that when we kick a ball, for example, our motor neurons are activated to perform the action. When we ourselves do not move, but look at a person kicking a ball, the same neurons are activated in us, although to a lesser extent. What's more interesting is that when we just imagine that they themselves or someone else kicks the ball, the same thing happens in the brain.

Studies with professional athletes have proven that visualization (imagination) of motor movements really works. Yes, you can, without getting up from your chair, imagine how you take a penalty or take a height in a jump, and your skills in these actions will improve measurably in real performance. Several rules were also clarified: it is necessary to represent necessary so that the movements are successful. If you imagine failures, the real results will only get worse. Another rule: visualization should must be combined with practice.

You can do a simple experiment: imagine yourself writing a sentence with your non-dominant hand. The speed with which you can do this in your imagination will be as slow and your actions as clumsy as in reality! If you set yourself the goal of learning to write with this hand, then as you learn, your actions will become more successful and easier, both on paper and in your imagination. This works precisely because we use the same parts of the brain when we visualize that we use when we actually perform physical actions.

Such an incredible ability cannot remain unclaimed by the brain: it is too good. Therefore, our dreams, according to some studies, appear precisely as simulations of behavior in obscure situations. This dramatization for us, in a dream, seems real, and we can safely practice, in search of correct behavior and emotional connection to it. At least half of all our dreams are simulations, and 20% of dreams are staged threatening events, where our brain considers various options exit from them. Some dreams, which we all know perfectly well, end in failure, instilling fear and horror in us - this is an unfortunate option, which, nevertheless, gives us an understanding of something important.

The quality of a mental simulation of a situation depends on experience. Thus, professional hockey players, who were studied in one study, differ significantly in the simulation of situations related to hockey, from people who know about it only by hearsay. Is it possible, just by watching the actions of hockey players on TV or at the stadium, to become a good hockey player? Today there is no evidence that such a path is effective. But the quality of the simulation will increase, and as it turns out, it even depends from one interaction experience, and this experience can be fiddly.

For example, in one study, people first matched pictures with words. They could see words like mop, brush, bottle, and their corresponding pictures. People didn't know that some objects were shown to them in different orientations - for example, a toothbrush was shown horizontally to one and vertically to another. After that, people were distracted for 20 minutes, and then sentences were shown on a monitor, one word at a time, and participants had to press a button to move on to the next word. They were required to decide as quickly as possible whether they see a meaningful offer.

Imagine: twenty minutes ago, a person saw a picture of a toothbrush in an upright position for a second, and then receives a sentence: Aunt Rosa did find a toothbrush on the bathroom floor.

We start mentally simulating the situation on the fly as we read or listen to the sentence. When a person comes to the words "on the floor" - his brain tells him that if so, then the brush should lie horizontally. But twenty minutes ago he saw it vertical, and in his brain there is a mismatch of images, and it takes additional time to change the imaginary picture! All who received such inappropriate pictures showed a delay in reaction time.

This suggests that even a fleeting experience changes the process of imagination, and affects understanding. Therefore, if a person's experience in some area takes tens of thousands of hours, then his imagination of a familiar situation will differ significantly from the imagination of a beginner. It also says that to understand the world we constantly imagine it in our brain - every object we see, the sound we hear and the words we read.

The simulation literally behaves just like reality. Try, walking, to imagine that you are riding a bicycle, pedaling. You can't do both well at the same time. Again, because one real action and another imaginary one begin to compete for the same region of the brain.

But we can go and sing, and toss the ball with a tennis racket as well. That is why scientists could not understand for a long time why talking on the phone, even on the speakerphone, has such a strong effect on the quality of driving. It would seem that driving requires mainly the movements of the arms and legs, and vision, and the conversation - the movements of the mouth and hearing. But the clue turned out to be what exactly are you talking about by phone. When the conversation concerns spatial or visual aspects, driving deteriorates. You are asked over the phone to decide what to do with the door in the country house, and in order to do this, your brain must imagine the country house, the rickety door, and begin to occupy the resources of precisely those regions that are involved in driving.

People who have impaired some motor functions, as it turns out, are less able to understand the corresponding movements of other people. For example, in some patients with Parkinson's syndrome, the understanding of verbs worsens, and in patients with dementia, nouns corresponding to their problems. Others cannot visually judge the weight of the boxes a person is lifting. This is due to the physical limitation of the imagination of such actions - because in order to understand this, you need to activate a region in the brain, and it is affected. This is useful knowledge, because there is a hypothesis that perhaps by teaching words it is possible to improve the condition of these patients!

Understanding this, it is relatively easy to detect socially dangerous pathologies. So, when showing pictures depicting negative emotions in humans, and in particular in children, it is possible, using biometric data, to understand whether the viewer feels the same emotions, in other words, whether he experiences empathy. In some people, who might be called sociopaths, this ability is physically limited - their brain cannot activate the appropriate regions of the brain to understand the experiences of other people.

When we develop our imagination by remembering past events (and we reconstruct them every time) or by reading fiction books, we begin to better understand the world around us. Thus, the world of Fenimore Cooper activates the visual system to see how the Indian froze and merged with the tree, noticing the deer, the auditory system to hear how the string of his bow barely creaks, the olfactory system to feel the mushroom smell of the autumn forest. The motor cortex is also activated, and the muscles tighten, as if you yourself were holding a bow with a stretched string in your hands. So reading is good. fiction- occupation is very useful, for many reasons, including for your future.

Our imagination is a powerful ability. Every second we try to understand the world around us, and when we fail to do so, it is because we find it difficult to imagine. This is amazing, because we can even imagine apparently non-existent objects: unicorns, vegetarian zombies or rosy-cheeked cupids.

Perhaps we can just do this because we read fascinating (and therefore emotionally charged) books about it, or watched films. Stephen King, for example, knows how to captivate us and enrich our imagination with some creepy nastiness that we know does not exist, but which, after reading, we can easily imagine (and fear it).

Another approach is to exercise. It is worth trying the "royal" method of improving the imagination:

«- Can't be! exclaimed Alice. - I can't believe it!

Can not? repeated the Queen with pity. - Try again: take a deep breath and close your eyes.

Alice laughed.
- It won't help! - she said. - You can not believe in the impossible!

You just don't have much experience," the Queen remarked. - At your age, I spent half an hour every day on this! Other days I had time to believe in a dozen impossibilities before breakfast! (Leis Carroll. Alice in Wonderland).

In addition to understanding the present, our imagination prepares us for the future, where we will spend the rest of our lives. Harvard psychologist Daniel Gilbert noted (Gilbert, 2006): “The greatest achievement of the human brain is its ability to represent objects and episodes that do not exist in the real world, and this ability enables us to think about the future. As one philosopher said, human the brain is a machine of anticipation, and the creation of the future is the most important work in which it is engaged».

Bergen, B. K. (2012). Louder than words: the new science of how the mind makes meaning. New York, NY: Basic Books.

Bosbach, S., Cole, J., Prinz, W. & Knoblich, G. (2005). Inferring another's expectation from action: the role of peripheral sensation. nature neuroscience, 8, 1295-1297.

Gilbert, D. (2006). Stumbling on Happiness. New York: Alfred A. Knopf.

Malcolm-Smith, S., Koopowitz, S., Pantelis, E., & Solms, M. (2012). Approach/avoidance in dreams. Consciousness and Cognition, 21(1), 408-412.

Wassenburg, S. I. & Zwaan, R. A. (2010). Readers routinely represent implied object rotation: The role of visual experience. Quarterly Journal of Experimental Psychology, 63, 1665–1670.

Weinberg, R. (2008). Does imagery work? Effects on performance and mental skills. Journal of Imagery. Research in Sport and Physical Activity, 3(1), 1–21.

Woolfolk, R. L., Parrish, M. W., & Murphy, S. M. (1985). The effects of positive and negative imagery on motor skill performance. Cognitive Therapy and Research, 9, 335–341.

It has long been no news that if we imagine how we pedal or pull ourselves up on the horizontal bar, then the activity in our brain will be similar to that as if we were actually doing it. Ideomotor exercises are built on this basis, and the idea is that by training solely in our imagination, we can achieve no worse results. It is used in rehabilitation, and in sports: high jump, basketball, gymnastics, golf, swimming, shooting, etc. However, as always, the devil is in the details, and we'll talk about them today.

What is the difference between physical and imaginary actions?

Research (Olsson & Nyberg, 2010) has found, for example, that we cannot do exercises faster in our imagination than in reality. This has been shown in simple experiments on imagining finger movements.

When we present ourselves, how best to do it - seeing ourselves from the outside or in the first person? Usually everyone recommends doing everything in the first person, as if you saw everything with your own eyes, doing it all in reality. In an interesting experiment Calmers et al., (2006) with gymnasts, it was found that, firstly, indeed, the imaginary execution of complex complex motor movements in terms of execution time does not differ from the real one. However, some elements differed in time - some were faster in reality than in imagination, and vice versa. And secondly, imaginary exercises in the first person or in the third person showed the same results, however, as above, perhaps some elements must be performed in the imagination, using a certain perspective.

Swedish psychologists from Umeya University in Sweden (Olsson, Jonsson, & Nyberg, 2008) tested this with experienced high jumpers and beginners and explained how to do imaginary exercises. The difference between the two groups was significant. Scientists came to the conclusion that it is necessary to learn the exercise in reality, so that the brain during imaginary exercises can be activated in a similar way to real performance.

What about future events? A functional magnetic resonance imaging study (Szpunar, Watson, & McDermott, 2007) found two patterns: 1) using similar brain regions seen in ideomotor exercises and 2) referring to the past. In other words, when we imagine the future, we place it in a visual-spatial context familiar from the past.

Thus, today it is safe to say that ideomotor exercises should be based on already learned movements in order to correspond to the same pattern of activation of brain regions as in reality, and to benefit from such training. Experience allows you to create a first-person perspective in the performance of ideomotor exercises. Probably, when we do something in the third person in our imagination, we are not quite experts at it. And if we cannot do something in imagination, we can hardly do it in reality, and vice versa - if we cannot do something in reality, we will have trouble imagining it.

This can serve as a great clue for lovers of the idea of a “secret” and a generous universe waiting for us to wish and imagine whatever we want to immediately give it to us. I would say that it could be a disappointment for the same people, but I don't know if it's possible to disappoint them?!

Calmels, C., Holmes, P., Lopez, E., & Naman, V. (2006). Chronometric comparison of actual and imaged complex movement patterns. Journal of Motor Behavior. 38(5), 339–348.

Olsson, C-J., Jonsson, B., & Nyberg, L. (2008). Internal imagery training in active high jumpers. scandinavian Journal of Psychology. 49(2), 133–140.

Olsson, C. J., & Nyberg, L. (2010). Motor imagery: if you can't do it, you won't think it. Scandinavian Journal of Medicine & Science in Sports, 20(5), 711-715.

Szpunar, K. K., Watson, J. M., & McDermott, K. B. (2007). Neural substrates of envisioning the future. Proceedings of the National Academy of Sciences of the United States of America, 104(2), 642-647.

1. The concept of ideomotor training

Ideomotor training (IT) is a systematically repeated, conscious, active presentation and feeling of a mastered skill. Ideomotor training can be used at all stages of specialist training.
Active representation of actually performed motor skills contributes to their mastery, their strengthening, correction, as well as acceleration of improvement.

Movement representation can be classified as follows:
. as an ideal picture (sample) of real actions, which, being a program of motor activity, perform a programming function;
. as an image that helps the process of mastering the movement and thus performs a training function;
. as an image that arises in the process of control and correction of movements in the course of their implementation, as a link and thereby performs a regulatory function.

All three functions are characterized by synchronicity.

The mechanism of influence of ideomotor training is expressed in the fact that due to the use of muscle potential, an unconscious and invisible innervation of muscles occurs, the impulse structure of which corresponds to felt, imagined or imaginary movements.

The "vitality" or "reality" of the representation of an ideomotor motor act determines the volume of levels involved in the "internal realization" and thus the effectiveness of ideomotor training.
The following structure of ideomotor training, developed on the basis of these fundamental scientific positions, has also justified itself.

I. Internal update:

a) exposure phase (program of the lower stage of autogenic training; some exercises);
b) observative phase (observations) - an optical image of the motor cycle with a special emphasis on the main points with the help of film-video recordings or cinematographs;
c) ideomotor phase (3-5-fold repetition of the internal representation in accordance with the written task).

II. External Implementation:

a) simulation phase - the elements of the ideomotor exercise are actually performed in a time sequence in in general terms("hint" to the movement) or as if repeating the imaginary;
b) the phase of practical training (an exercise trained by the ideomotor method is performed practically).

2. The essence of ideomotor training

The essence of ideomotor training is as follows. Representing the movement, the athlete, as it were, sees himself from the outside. The ability to see yourself from the outside is a great help for the preparation of athletes, and this ability must be developed.

Some athletes have a better idea of fixed images than movements in general. In addition to the mental representation of their movements through visual representations, most athletes also use mental self-assessment of kinesthetic sensations associated with the memory of performing a particular movement. It is very important for an athlete to have in his arsenal the ability to develop and improve those sensations that correspond to the performance of a particular activity. . And this is also a separate aspect of sports training. Many coaches help their students to bring the tension of the corresponding muscle groups to the required level in advance. Athletes who need to improve their emotional state before going to the start try to imagine themselves in responsible competitive situations. Those athletes, who, on the contrary, need to relieve excessive stress, tend to see themselves resting or doing exercises in calm conditions Abramova A.N. Such a different psychology. - M.: Sovremennik, 2002, 28 p.

To understand the essence of ideomotor training, it is necessary to determine the difference between the mental representation of movements and the usual process of figurative representations of a person. Ideomotor training includes a thorough, purposeful study and repetition of one image during a whole series of performances.

Visual and kinesthetic mental representations of real movements are recommended for gymnasts, acrobats, since it is very important for them to be able to realize and imagine the exact position of their body in space at any moment of action. Mental repetition is used to help athletes, by reproducing visual and kinesthetic representations, better master the features of the technique of performing a complex movement. As you develop your ability to visualize certain situations, after a while you will find that you can easily reproduce them in your memory. Instead of memorizing groups of individual images, and only then creating whole pictures from them in your mind, you, on the contrary, can immediately see the full picture of actions in their development, and, if necessary, isolate individual frames from it.

The following factors contribute to success in ideomotor training: ideomotor training should be carried out only in a state of vigorous activity; mentally, the movements must be reproduced in exact accordance with the rhythm of real actions.

The technical skill of an athlete largely depends on how he knows how to use the laws that govern the presentation process. Patterns:

1. The more accurate the mental image of the movement, the more accurate the movement being performed.

2. An ideomotor representation is only such a representation, in which the mental image of movement is associated with the athlete's muscular-motor sensations.

3. The effect of the impact of mental representations increases markedly when they are clothed in precise verbal formulations.

4. When learning a new movement, it is necessary to imagine its execution in slow motion.

5. When mastering a new movement, you should imagine it in a position that is close to the actual execution of this movement.

6. During the ideomotor representation of the movement, it begins to be carried out so strongly and clearly that the athlete begins to move involuntarily.

7. Before doing the exercise, you should not think about the final result.

3. Ideomotor training and setting for action

Direct preparation for the sports movement is mainly psychological. It is mental readiness in a short time direct preparation for movement is more subject to change than functional or technical.

There are two stages in the immediate preparation for the movement. The task of the first stage is to improve the functional capabilities of the athlete and the performance of the body. At this stage, the following means are used: walking, running, jumping. This is the so-called warm-up.

The task of the second stage is to establish the optimal relationship between the structure of the upcoming movement and the activities of the central nervous system.

To draw up individual ideomotor programs, it is necessary to know what thoughts the athlete's mind should be occupied with. For the majority of athletes in mental activity, the central place is occupied by the idea of the upcoming movement and tactical action.

When developing individually effective ideomotor programs, a number of points should be considered:

IN initial phase in the process of performing some basic exercises, the internal “readiness for imagination” should increase and the intensity of the impact of internal and external interference should decrease;

Often distracted athletes, who are easily disturbed, can say the contents of the program on tape and listen to the recording before ideomotor training. Thanks to this, it will be easier for them to concentrate and imagine what they heard;

The number of repetitions in ideomotor training (2-5) depends on the level of preparedness of athletes and training objectives. More complex motor skills are trained with shorter repetitions during one session, the breaks between which should also be shortened;

The information that the athlete receives during training must be formulated clearly and unambiguously, must be accompanied by explanations of how to perform the exercises.

Many works indicate that effective improvement can only be achieved with a combination of ideomotor and physical training. At the same time, the influence of ideomotor training on the formation of skills is most effective when the student is previously familiar with the exercises and actions or has a certain motor experience. At the same time, separate studies (D. Jones, 1963; A. A. Belkin, 1965) show that through only ideomotor training, it is possible to master a new exercise in a deep form (a completely unfamiliar action) without first performing it. But this ability is possessed only by individual highly qualified athletes. A number of studies have established that ideomotor training makes it possible to identify errors or redo an already learned motor skill, and may be accompanied by an effect if the mental performance of an action is not accurate and thorough enough.

4. Principles of ideomotor training

The process of teaching the ideomotor method must be built on the basis of well-known didactic principles: consistency, accessibility, individualization. In addition to these, the following special principles must be taken into account:

1. The principle of motivated interest, which involves instilling in athletes a serious attitude towards the method.

2. The principle of universal efficiency. Ideomotor training is effective in many aspects: teaching technique, setting up for a performance, cultivating a creative attitude to the training process.

3. The principle of dominating efficiency. To the greatest extent, the training effect is manifested in the mastery of the spatial characteristics of the movement, then the temporal ones.

4. The principle of delayed effect. The first lessons on this method do not give results. This is due to the lack of programs for representing movement and connections in the cerebral cortex.

5. The principle of individuality. Options for ideomotor tuning depend on individual psychological athlete differences. Athletes with a strong nervous system usually begin the ideomotor execution of the movement just before the start. With a weak nervous system, this is done much earlier, and it is used more often and much more effectively.

6. The principle of content efficiency. The greatest real training effect of movement representation is achieved with ideomotor reproduction in muscle-motor images of the key moments of the action, its effective essence.

7. The principle of verbalization. Pronunciation or a clear verbal designation of the main points of the action enhances the training effect of the movement presentation.

8. Dosing principle. It is advisable to mentally repeat the task 5 times, and complex tasks once.

5. Tasks and means of ideomotor training

When organizing ideomotor training with athletes, the following tasks are solved:

Task 1- to create a steady interest in ideomotor training among trainees, the desire to fully use it in the training process.

A) Means - conversations. Guidelines: explain to those involved that the quality of the exercise performed depends mainly on what image of movement is formed in the mind of a person. The main cause of errors in technique is an incorrect or vague idea of \u200b\u200bmovement. Athletes who are unable to focus their attention on the details of movement technique are not able to listen to their body. Their training is reduced to mindless mechanical repetition of exercises.

B) Means - analysis of training sessions. Methodical instructions: it is necessary to find out how the athlete understands the direction and significance of each lesson and the exercises performed. The athlete must understand that with a mechanical, thoughtless repetition of a movement, mistakes are often fixed in him. Representations are distorted. It is necessary to teach the athlete to listen to himself, to feel his muscles, to control his condition.

C) Means - analysis of a special warm-up. Methodical instructions: it should be clear to the athlete that very often they do it fussy and hasty, there is not always time for trial attempts.

D) Means - comparison of the existing motor representations with the optimal standard of movement. Methodical instructions: to remind that subjective muscular-motor representations only contribute to the successful formation of a skill when they contribute to the optimal variant of the technique.

Task 2- to teach athletes to find the main points in movement.

Means: an explanation with the analysis of cinematographs, graphic sketches, film loops and other visual aids. Demonstration and self-execution of actions. Athlete self-report.

Task 3- development of students' skills to evoke muscle-motor representations and sensations.

Means: introspection, self-control. Mental performance of exercises and actions.

The first position - the more accurate the mental image of the movement, the more accurate, "cleaner" the movement is performed.

The second position - only such a representation is called ideomotor, in which the mental image of movement is necessarily associated with the muscular-articular feeling of a person.
Mental representations can be "visual". In this case, a person sees himself as if from the outside, as if on a TV screen. It should be well understood that such "visual" representations have a very small training effect. After all, in this case, the impulses born in the brain are almost not transmitted to the muscles that must perform the intended movement. Therefore, the work goes as if in vain, there is not enough activity in the corresponding muscles. This can also be verified by experiment with a hanging load. Mentally imagine yourself as if in a "mirror", "look" at yourself from the side and try, looking at that "mirror" load hanging from the side, to imagine that it is swinging - it will turn out much worse.

The mismatch between the programming organ - the brain and the executing apparatus - muscles and joints is especially noticeable when observing a naked body of a person sitting motionless or lying with his eyes closed. In those cases when he thinks ideomotorically, "passes" ideas about movement "through himself", microcontractions and microrelaxations are quite clearly visible in his muscles. If the representations are purely visual in nature, then no micromovements in the muscles occur, although it seems to a person that he "passes" mental representations through his body. Therefore, by observing a person's muscles during ideomotor training, one can easily find out to what extent his mental representations of a particular technical element achieve the goal.

The third position - studies by a number of authors, in particular AD. Puni, Yu. Z. Zakharyants and V. I. Silina, E. N. Surkov and others, proved that the effect of the impact of mental representations increases markedly if they are clothed in precise verbal formulations . It is necessary not only to imagine this or that movement, but at the same time pronounce its essence to oneself or in a whisper. In some cases, the words must be pronounced in parallel with the representation of the movement, and in others - immediately before it. How to act in each specific case - practice suggests. The fact that words noticeably enhance the effect of mental representation is easily seen during the experiment with an object hanging on the finger. If you do not just imagine that the load begins to sway, let's say back and forth, but start saying the words "back and forth" aloud, then the amplitude of the oscillations will immediately increase.

The fourth position - starting to learn a new element of technique, it is necessary to imagine its performance in slow motion, as we see it when demonstrating a film shot using the rapid method. Slow thinking of a technical element will allow you to more accurately represent all the subtleties of the movement being studied and eliminate possible errors in time.

Fifth position - when mastering a new technical element, mentally imagine it better in the position that is closest to the actual position of the body at the moment of performing this element.

When a person, doing ideomotor, assumes a pose close to the real position of the body, there are many more impulses from the muscles and joints to the brain, which correspond to the actual pattern of movement. And it becomes easier for the brain, programming the ideal ideomotor idea of movement, to "connect" with the executing apparatus - the musculoskeletal one. In other words, a person has the opportunity to more consciously work out the necessary technical element.

The sixth position - during the ideomotor thinking of the movement, it is sometimes carried out so strongly and clearly that the person begins to move involuntarily. And this is good, as it speaks of establishing a strong connection between the two systems - programming and executing. Therefore, such a process is useful - let the body, as it were, join itself in the execution of the movement that is born in the mind. Such a picture had to be seen most often when exercising with figure skaters. Standing on skates with their eyes closed, they unexpectedly began to move smoothly and slowly following their mental ideomotor representations. As they said, they are "led".

That is why, in cases where ideomotor representations are not realized immediately, with difficulty, it can be recommended to consciously and carefully connect ideomotor representations with the corresponding movements of the body and in this way connect the mental image of the movement with the muscles that perform it.

A few words about the so-called imitations. By imitating, performing as if in a hint a real movement or part of it, a person helps to form a clearer idea of the technical element he needs, going, so to speak, from the periphery, from the muscles, to the center, to the brain. So the imitation of a variety of movements, which can often be seen during a warm-up, is a good help in preparing for this or that difficult exercise.

But, imitating, you need to consciously connect the performed movements with their mental image. If imitations are carried out formally or thinking about something else, imitation actions will not bring benefits.

Seventh position - it is wrong to think about the final result immediately before the exercise. This is one of the more common mistakes.

Conclusion

The main goal of ideomotor training is to optimize and improve movements in order to achieve higher performance. Additional amplifiers of ideomotor training are auto-training and self-hypnosis. The rationale for the use of hypnosuggestion and self-hypnosis in the preparation of athletes is given by a sports psychologist, hypnologist Denis Borisevich in his online courses and speeches at international conferences.

BIBLIOGRAPHY

1. Ashmarin B.A. Theory and methodology of pedagogical research in physical education (a manual for students, graduate students and teachers of physical culture institutes). - M.: Physical culture and sport, 1978, 224p.

2. Zabelsky S.Yu. Bioeconomical psychomotor health system. Innovations in the training of specialists in physical culture and sports: Stavropol: Servisshkola, 2005, 24p.

3. Lobzin V.S., Reshetnikov M.M. Autogenic training. M., 152 p.

The alpha male is the leader among other representatives of the male world. He is ambitious, purposeful, he is the one who can rightfully be called the leader of a large pack. He is respected, men admire him, and women dream of marrying him and becoming the one for life.

Male alpha male - who is it?

What is an alpha male among men? This is the highest rank and status representative. The term arose thanks to the famous zoologist D. Meh, who developed the theory of the leader, observing primates. The strongest, dexterous and smartest became the leaders of the pack and were successful with females. Later, this phenomenon was successfully applied to the classification of modern men, which partly illuminates some things in relationships. The alpha population is low, about 5% are born, they are responsible and fearless and very attractive to women, both in terms of sex and marriage.

What do alpha males look like?

The appearance of the alpha male is bright and memorable, he is not necessarily picturesquely attractive, but he exudes animal magnetism, often alphas have a strong-willed chin, a careless three-day stubble that adorns them and attracts female glances. The eyes are very expressive, the look is catchy. Alphas are often athletic, toned, and take care of their bodies. They know how to dress with taste, wear branded clothes and expensive watches.

Alpha male libido

The male is an alpha male - his behavior is directed to the conquest of as many females as possible. He has a high libido, high levels of pheromones attract women to him like butterflies. He is always surrounded by female attention and admiring glances, but he does not have narcissism, he is who he is and this is his truth. There are very few such men in the population, they often die in their youth, rare ones live to old age, therefore it is in their nature to leave behind a large offspring, they generously distribute themselves to women.

Alpha, beta, omega males

According to the Greek alphabet, the categories of men were divided into initial letters: alpha, beta, gamma and omega. Alpha is the first letter - therefore, in terms of rank, this is the highest type of men, beta - less ambitious, these are friends and associates of alpha, fully recognizing their authority, gamma and omega - are considered irresponsible individuals who do not want to grow up. Alpha and omega males are two opposite poles, and if a woman has a choice between these two representatives, the smart one will choose alpha, the other, out of a sense of her own inferiority or a desire to save, will choose omega.

Signs of an alpha male

Outwardly, the alpha always stands out from the crowd, at first it happens on an unconscious level, he enters the room and all eyes are on him. Signs of an alpha male in men:

holding on confidently;
it has to become;
he has a firm, confident handshake;
charm;
courage;
subtle sense of humor;
self-esteem;
developed muscles;
high intelligence.

Qualities of an alpha male

According to certain parameters or characteristics, you can understand what an alpha male means, so what are these qualities that give out a coveted alpha in a man:

purposefulness– yes, he always knows what he wants from life and gets it;
charisma- undisguised, stunning, to which both men and women react;
dominance and leadership in relationships - he wants to obey, capitulate to his power and strength;
fearlessness- he is not afraid, and leads others, it is not scary with him;
personal opinion- he “doesn’t care” about the opinions of others, everything has its own view and strong position, confidence in one’s actions and actions;
responsibility- he is not afraid of her, this is his key quality, he is totally responsible for himself and others.

Psychology of the alpha male

Yu. Burlan's system-vector psychology claims that one cannot become an alpha at will, it is formed long before its birth. Alpha male behavior, gait, body structure - are markers for the rest. The alpha organism produces certain pheromones, which are read on an unconscious level by men and women surrounding the alpha as higher in the hierarchical ladder. He is the leader, the leader in everything, and that says it all. Alpha is a urethral vector (rarely skin), of which there is a very small percentage in society, hence their attractiveness.

Relationship with alpha male

To understand how to communicate with an alpha male, you need to decide for what kind of relationship such a man is needed, as a lover or as a husband. Women feel alpha more on an intuitive level, and long before he becomes status, it is important here not to get confused and build relationships so that he has a desire to marry. But it is important to understand that the alpha male will not be an exemplary family man, he protects, takes care, but he will always have several women, he is like the leader of the pack. Only an understanding of his independent nature will help to keep a husband or lover alpha.

How to make an alpha male fall in love with you?

Alpha male types are hunters by vocation. They don't want ordinary beauties with low self-esteem, and a woman may be ugly by the standard standards of modern beauty, but if she is interesting and attracts the eyes of men, this is an important signal for the alpha male to start his hunt. What qualities should a woman have if she wants to fall in love with an alpha male:

Autonomy and self-sufficiency. These qualities include important components of high self-esteem, self-confidence, arousing the interest of people around, and firmly standing on her feet, this is the kind of woman who does not put a man on a god and all her aspirations revolve around him (such women are repulsive).
Force. A beautiful representative should be wiser, smarter and stronger, but not show it. For an alpha male, competition is important.
unpredictability. Fall in love with yourself and calm down - such a feint will not work. Suddenness, extravaganza, spontaneity - what the alpha needs, simple, reliable, calm and routine relationships are not for him.
Simplicity. Not the same simplicity as being simple in a relationship, the point is not to complicate what can be simple, without tricks. No “guess what I need right now, honey?” or "I was offended, guess what my offense is about." Clear, direct and to the point.
Sincerity. A quality that an alpha likes regardless of gender. Goodbye Kindergarten! Coquetry and coquetry are not appreciated and do not understand.

Movies about alpha males

« Monkeyman. Alpha male» a film shot by National Geographic about the inner animal strength inherited by people from animals. The concept of the alpha male is taken from biology, so many of the origins of understanding this phenomenon need to be closely considered in conjunction with the evolution of man from apes. There are many critics that humanity comes from there, but genetic research speaks for itself. And any hypothesis has the right to exist, even if it is not. Art films, revealing the type of male alpha male:

« Alpha / Alpha". The film will be released in autumn 2018. A film about the formation of a real man. The time is ancient, shrouded in magic and cruel conditions of existence in which only the strongest survive. The story of a boy who became a leader. This is a film about a real alpha male who takes everything from life by right of the strongest.

« Model male / Zoolander". Derek Zoolander is successful and ambitious, he has everything at the snap of his fingers. He is a true alpha male, but even such people have tremendous failures that make them look at life differently and begin to appreciate many things that were ignored before.

« Handsome Alfie, or what men want / Alfie". It is a well-known fact that alpha is an attractive male for a female, and women flutter around Alfie like butterflies.

« The Ugly Truth". The mind-blowing Gerald Battler as the charismatic TV show host Mike Chadway is obscene with his jokes, takes everything he wants from life, he is the alpha male that all women desire. But he is like a thorn in the side of young host Abby, who is forced to work with Mike in order to raise the ratings of her program.

Books about alpha males

The psychology of alpha male behavior is well disclosed in the following books:

« Alpha male. Book-instruction for use» L. Piterkina. All information for women how to behave with such men and how to be the wife of an alpha male. Lots of practical advice.
« Alpha male? Yes!» E. Novoselova. The book describes modern men in a fascinating way, with humor. For women, a very useful publication in which the author, a psychologist, shows the vulnerability of a man, his vulnerability, what efforts he makes to stand out and become successful, and the task of a woman is to become the one next to him who shares this success and is not afraid that her man is an alpha male , she herself develops next to him.
« The evolution of the alpha male» A. Foster, A. Valeev. To understand who an alpha mega-cool male is, you need to see the kitchen from the inside, how such men think about themselves, position themselves, they expect him from women. Having studied such literature, you can more confidently communicate with this category of men.
« The man of your dreams. Alpha male. Instructions for use» 2 books. F. Eostre. Everything about the psychology of men, their childhood traumas in relations with their mother, how it leaves an imprint on what makes men use women and give up, how to become the only one for the alpha male so that others cease to exist.

Many men can “wake up” the alpha male in themselves, it is enough to develop some qualities that allow them to compete and win on a par with the powers that be.

Don't be afraid when you're alone, be afraid when you're zero!

The general opinion that the alpha male is a gloomy, arrogant, selfish, aggressive and extremely attractive man for the fair sex is wrong. The alpha male does not intimidate others and does not try to establish himself at the expense of other beta males. He has sufficient strength and natural qualities to maintain the status of an alpha male.

The alpha male is the dominant individual in the pack, and the letter alpha is the first letter Greek alphabet which means dominance. Alpha is the head of the pack and gets used to being responsible for everyone, and all females belong to him.

There is nothing sadder to watch when ordinary men try to take the place of the alpha male far from them. An attempt to establish itself in the place of a leader, without having a foundation behind it, will end sooner or later in failure.

How to become an alpha male?

Someone will say that one does not become an alpha male and everything is predetermined at birth, but this is not entirely true. There are two types: male urethral leader and male cutaneous leader. The first leader is born, and the second is trying to become one. Many men can “wake up” the alpha male in themselves, it is enough to develop some qualities that allow them to compete and win on a par with the powers that be.

The main rule of an alpha male is to have qualities behind him that allow him to claim leadership. Sometimes these qualities coincide with such types of men as "real man" or "retrosexual".

The qualities of an alpha male must be constantly “pumped”:

Confidence
independence
perseverance in achieving a goal
responsibility and dedication

Authority and respect
conflict tolerance
charisma
charm
ability to stand up for yourself
composure
a fairly high level of intelligence
spiritual firmness
developed muscles
endurance
courage
sense of humor
lack of fear and increased emotionality
high testosterone levels
the ability to take matters into your own hands

Alpha male and fair sex

To live life wisely, you need to know a lot,
Two important rules to remember to get started:
You'd rather starve than eat anything
And it's better to be alone than with just anyone.
Omar Khayyam.

Women choose the best representatives of the stronger sex, everything else is a compromise.

The attitude of the alpha male to the fair sex decides the further relationship itself, how you act and behave with the girl, so everything will be.

Feel like a man. Did you notice that this word is written with capital letter? Women need a strong shoulder, and they cannot stand weaklings, and even more so cowards. No less than girls do not like "stuck", which are dragged after them and persistently pursue. Don't give too much weight to the outward appearance of the relationship, and don't show too much affection. Rapprochement should excite you a little more than her. You are no worse or better than her. She is interested in your favor, and to get it from you, she will have to try a little.

There are many women, and you are alone, do not dwell on one and sometimes remind yourself of this. Some men attach a lot of importance to a certain girl, not noticing no less wonderful beauties. Many girlfriends and just familiar girls will give confidence and allow you to look at the world more broadly. But we don't say date everyone. Is your girlfriend with you and is everything okay? Then great! If not, then there are a dozen curly girls to lay eyes on and hand on. When other girls need you, your soul mate needs you too.

Hard work has made a man out of a monkey, and high social status attracts women. We don't really believe in Darwin, but that's not the point. Become successful! I think you've seen people with beautiful girls curling around them and hopefully you've seen the same in the mirror.

Alpha males are distinguished by inner freedom, they do not try to appear as someone they are not, they are moderately selfish, direct in their desires, real in themselves, their goals and instincts. People around feel it, and especially women who are attracted like a magnet.

Psychological technologies for managing the human condition Kuznetsova Alla Spartakovna

2.4. Ideomotor training

Research on the mental reproduction of movements (ideomotor exercises) began a long time ago. Already in 1936, I.P. Pavlov noted: “It has long been noticed and scientifically proven that since you think about a certain movement (that is, you have a kinesthetic idea), you involuntarily, without noticing it, produce it” ( Pavlov, 1951 - 1952, p. 316). This statement is based on experimentally established facts of the similarity of a number of physiological parameters of the state of muscle tissue during real and imaginary performance of the movement. Known, for example, is the “Carpenter effect” (named after the English physiologist who discovered it), which consists in the fact that the potential of the electrical activity of a muscle during mental reproduction of a certain movement is the same as the potential of the same muscle during the actual implementation of this movement ( Hecht, 1979).

A similar effect of real and imaginary movement formed the basis of ideomotor training, understood as "a repetitive process of intense movement representation, perceived as one's own movement, which can contribute to the development, stabilization and correction of skills and accelerate their development in practical training" ( Pickenhain, 1980, p. 116).

An exceptionally interesting question about the psychophysiological and psychological mechanisms of the phenomenon of imaginary movement remains open. L. Pickenhain's hypothesis about the existence of "internal feedback", which is the neurophysiological basis of ideomotor training, seems promising ( Pickenhain, 1980). The author, based on the works of N.A. Bernstein and P.K. Anokhin, considers the structure of a motor act and concludes that all the main points of the execution of a real and mental movement are fundamentally similar, except for one thing - a feedback signal about the results of an action compared with the efferent command of the action program. Obviously, in the case of an ideomotor act, there is no reverse signaling and, at the same time, there is an effect of the performed action.

As a result of experimental studies, the presence of internal feedbacks (in addition to external connections of an extero- and proprioceptive nature) carried out by different levels of the architecture of the motor system was established. According to the author, at each of these levels “a copy of the efferent movement command is formed and for a short time is formed, which is available for comparison with feedback signaling from the underlying levels of coordination” ( there, With. 117).

These internal connections are common to both real and imaginary movement. A specific feature of ideomotor movement feedbacks is the dependence of the volume of levels included in the internal realization of the action on the “liveness” and “closeness to reality” of imaginary movements, and this determines the effectiveness of ideomotor training. From this follows the conclusion that this mechanism for correcting a mental action can be effectively used only if you have the skills of real motor programs.

An important consequence of recognizing the fundamental similarity between the mechanisms for realizing real and mental movement is the inclusion of the vegetative component in the programs of imaginary action. This conclusion was confirmed by the results of an experimental study, which showed a change in the frequency of breathing in the subjects in the process of mentally performing movements with a given frequency, depending on the change in the frequency of movements ( Belkin, 1983; Efimov, 1936).

For analysis psychological mechanisms the phylogenetic aspect of considering the problem of internal feedbacks is of interest: it is argued that in humans, internal feedbacks have become the basis for the development of verbal functions and “ideomotor training in relation to its specific structure stands between the actual performance of a skill and its verbal project » ( Pickenhain, 1980, p. 120).

Until recently, ideomotor training as a method of RPS in the field of optimizing the FS of a working person was not used. This is due to the fact that the independent use of this technique is impossible due to the specifics of the method. The basis of ideomotor training is a similar effect of real and imaginary movement, but only if the imaginary motor act was previously mastered in reality. The methods of ideomotor training are exercises for the mental reproduction of previously mastered motor acts - images of movement, while intensive repetition of the mentally performed movement contributes to the stabilization and consolidation of skills.

At the same time, ideomotor training can be used in those cases when RP training includes the method of neuromuscular relaxation: motor relaxation exercises can be transformed into their mental reproduction. Below is the text of the ideomotor training session, developed by A.B. Leonova.

Text session ideomotor workout 6

Get comfortable, relax. Try to distract yourself from your affairs, from disturbing thoughts - from everything that bothers you. You have come to rest, gain new strength and vigor.

Follow your breath. Take a slow breath in and out. Another deep breath in and out. Once again, take a deep breath and slowly exhale. You breathe slowly and evenly. You breathe calmly and freely.

Take your fullest, deepest breath. Hold your breath. Mentally draw in the wall of the abdomen, exhale. In the upper part of the abdomen, under the ribs, a feeling of warmth arises, warming the organs of the chest and abdomen. Let's try to reinforce this impression by repeating the exercise.

Now let's move on to doing well-known exercises for relaxing different parts of the body. Let's try to perform them mentally, figuratively representing each movement, leading to a strong contraction of the muscles and their subsequent relaxation.

Let's focus on the legs first. Mentally perform exercises to relax the muscles of the feet and legs. Imagine lifting your heels, pulling them up, tensing your calves, and then relaxing your legs as you gently lower your heels. You feel a warm sensation in the muscles of your lower legs. Try to keep this feeling going. Let's do the exercise mentally again.

Now we move on to relaxing the opposite muscle group. Imagine that high, as high as possible, you lift your socks up. Mentally strain the arch of the foot, the muscles of the lower leg and relieve tension. Legs up to the knees are filled with pleasant, heavy warmth. You seem to mentally immerse your feet in warm water. You enjoy this feeling of warmth and relaxation.

We move on to relaxing the upper legs and lower torso. Imagine that you stretch your legs straight out in front of you. The legs are straightened, the socks are pulled back, the muscles of the thighs and lower abdomen are tense. Mentally relieve stress. A warm wave rises above the knees, floods the thighs and lower abdomen. Try to mentally strengthen this feeling of spreading warmth. Now you need to achieve more relaxation of the lower thighs and back. Imagine that you are burying your heels deep into the floor. Mentally tighten the muscles of your legs and hips, then relax them. Warmth and pleasant heaviness penetrate deep into the muscles and fill the entire lower body.

The heat rising from below, from the legs, merges with the heat emanating from the solar plexus. The feeling of peace, warmth, relaxation penetrates the internal organs of your body.

Let's turn our attention to the hands. They worked hard. They need to have a good rest. Take an inner look at the whole arm: shoulders, elbows, wrists, hands relieve tension. Do you already feel a surge of warmth to your fingertips? Strengthen this feeling by mentally doing the exercises. Imagine that you tightly clenched your hands into fists. They squeezed tightly and ... relieved tension. There is a feeling of light tingling in the hands, it is quickly replaced by a feeling of warmth and heaviness. Warmth and heaviness rise up the arms to the shoulders. Imagine that you spread your fingers wide ... and relieve tension. The feeling of spreading heaviness and warmth intensifies. Warmth, light heaviness fill the hands, penetrate deep into the muscles.

Waves of heat from the hands envelop the shoulders, flow to the back and chest. They merge with the warmth coming from the solar plexus. The feeling of warmth in the area of the solar plexus is quite distinct. This place is like a warm heating pad. Imagine how deeply the warmth penetrates into all parts of your torso.

We will try to relieve the remnants of tension that has been preserved in the upper part of the shoulders, at the base of the neck, in the back of the head. Imagine how you strain these muscles, trying to reach the tips of your shoulders to your earlobes. Imagine a very strong tension and subsequent complete relaxation. Shoulders slumped. On the back, along the spine, as if trickles of heat flowed. The back of her neck filled with warmth, rising higher to the back of her head.

Now let's mentally work out the muscles of the neck, lower jaw, and the surface of the head. Let's imagine that you strongly strain your neck, trying to tightly "press" your chin into your collarbones. After a strong tension, you imagine an equally complete relaxation.

Heat flows from the front surface of the neck flow behind the ears, to the back of the head. The lower part of the jaw is slightly heavy. Increase the feeling of warmth at the base of the occiput. Mentally tilt your head back, up and forward pulling your chin. Imagining a moment of relaxation, you feel an almost hot zone at the base of the back of your head. From it up to the top of the head, to the ears, down to the shoulders, warm waves of heat scatter.

Now almost all the muscles of your body are relaxed and resting. We will drive away the remnants of tension, the remaining shadow of worries from your face. First, imagine how you smiled broadly - smiled at yourself, at your good health. Relieve tension. You felt the warmth in a light, pulsating wave run down the outer part of your cheeks to your ears. Now mentally compress your lips very tightly. Relax your lips. You feel light "sunbeams" gliding across your face in radial directions from your lips. Wrinkles fled from her cheeks, from her mouth. The rest of the tension is gone. The mouth is slightly open, the lower jaw is slightly heavy.

Mentally imagine how you tightly closed your eyes - and relaxed them. You have a feeling of soft, viscous warmth filling the eye sockets. It is free, without tension, as if the eyeballs are swaying. They are resting.

Let's drive away the remnants of tension and fatigue from the forehead. Imagine that you raised your eyebrows very high in surprise. Releasing tension, you straighten the muscles of the forehead. A light wave of tension escapes from the center of the forehead to the temples and behind the ears. The forehead becomes smooth, clean, calm.

The feeling of a breath of breeze spreads over the whole face. The face is resting. The eyelids are lowered, the gaze is directed downward, the mouth is slightly open, the lower jaw is slightly heavy. Your face is resting.

Resting your entire body. The surface of the head and the back of the neck are warm. Soft relaxed shoulders. Warm, heavy hands. Fully softened, warm torso. The internal organs are warmed by soft, deep heat. Hips, shins, calves, feet are filled with heat; The entire legs are filled with warmth and heaviness. The whole body, from the tips of the fingers to the top of the head, is filled with warmth, peace, rest.

You completely surrendered to the feeling of warmth and peace. Imagine that your body is immersed in warm sea water. You are swaying slightly on a wave pierced by sunlight. The feeling of heaviness leaves you. You are light, weightless. You fluctuate easily in time with your breath. You feel how with each breath the forces fill your body. Strength and vigor penetrate into every cell of your body. You feel rested. You are ready to return to your work.

We count to ten. As you count, cheerfulness and clarity of consciousness return to you.

(Exit from the dive state may be identical to that described in the text of the autogenic training session.)

Returning to the practical and methodological issues of including ideomotor training in the complex programs of the RPS, two aspects of its application should be identified. Ideomotor training can be used both as a relatively independent method of reducing muscle tone and achieving a state of relaxation, and as a method of mental self-programming in a state of relaxation. In the latter case, the exercises of ideomotor training are applied against the background of the state of autogenic immersion in order to mentally work out certain motor programs of the forthcoming activity. The method of using ideomotor training in a state of relaxation is called “relaxideomotor training” and is currently actively used in operator and flight work ( Grimak, Zvonikov, 1984; Zvonikov, 1977).

From the book The Power of Silence author Mindell Arnold

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From the book Superintuition for Beginners author Teppervine Kurt

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From the book Covert Hypnosis Techniques and Influencing People by Fusel Bob

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From the book Hypnosis: a tutorial. Manage yourself and those around you author Zaretsky Alexander Vladimirovich

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From the book Autotraining author Alexandrov Artur Alexandrovich

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From the book Curlers for convolutions. Take everything from the brain! author Latypov Nurali Nurislamovich

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From the book Praise Me [How to stop depending on the opinions of others and gain self-confidence] author Rapson James

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From the book Psychological Stress: Development and Overcoming author Bodrov Vyacheslav Alekseevich

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Imagination is always a certain departure from reality. But in any case, the source of imagination is objective reality.

Imagination is a figurative construction of the content of a concept about an object (or designing a scheme of actions with it) even before the concept itself is formed (and the scheme receives a distinct, verifiable and realizable expression in a specific material).

It is characteristic of the imagination that knowledge has not yet taken shape in a logical category, while a kind of correlation of the universal and the individual at the sensory level has already been made. Thanks to this, in the very act of contemplation, an individual fact is revealed in its universal perspective, revealing its integral meaning in relation to a particular situation. Therefore, in terms of imagination, a holistic image of the situation is built before a dissected and detailed picture of what is being contemplated.

The leading mechanism of imagination is the transfer of some property of the object. The heuristic of transference is measured by how much it contributes to the disclosure of the specific integral nature of another object in the process of its cognition or creation by a person.

In psychology, voluntary or involuntary imagination is distinguished. The first manifests itself, for example, in the course of a purposeful solution of scientific, technical and artistic problems in the presence of a conscious and reflected search dominant, the second - in dreams, the so-called unchanging states of consciousness, etc.

Dream forms a special form of imagination. It is directed to the sphere of a more or less distant future and does not imply the immediate achievement of a real result, as well as its complete coincidence with the image of the desired one. At the same time, a dream can become a strong motivating factor in creative search.

4.1. Types of imagination

There are several types of imagination, among which the main ones are passive and active. The passive, in turn, is divided into voluntary (dreaming, dreams) and involuntary (hypnotic state, dream fantasy). Active imagination includes artistic, creative, critical, recreative, and anticipatory. Close to these types of imagination is emiatia - the ability to understand another person, to be imbued with his thoughts and feelings, to sympathize, rejoice, empathize.

Under conditions of deprivation, different types of imagination are intensified, therefore, apparently, it is necessary to give their characteristics.

Active imagination is always aimed at solving a creative or personal problem. A person operates with fragments, units of specific information in a certain area, their movement in various combinations relative to each other. Stimulation of this process creates objective opportunities for the emergence of original new connections between the conditions fixed in the memory of a person and society. There is little daydreaming and "groundless" fantasy in the active imagination. Active imagination is directed to the future and operates with time as a well-defined category (that is, a person does not lose a sense of reality, does not put himself outside of temporary connections and circumstances). Active imagination is directed more outward, a person is mainly occupied with the environment, society, activity and less with internal subjective problems. Active imagination, finally, is awakened by the task and directed by it, it is determined by volitional efforts and lends itself to volitional control.

Recreating imagination is one of the types of active imagination, in which people construct new images, ideas in accordance with the stimulation perceived from the outside in the form of verbal messages, diagrams, conditional images, signs, etc.

Despite the fact that the products of the recreating imagination are completely new images, previously not perceived by a person, this type of imagination is okozan on previous experience. K. D. Ushinsky considered the imagination as a new combination of past impressions and past experience, believing that the recreating imagination is the product of the influence of the material world on the human brain.

Fundamentals of psychology

Primarily recreative imagination is a process in which there is a recombination, a reconstruction of old perceptions in a new combination of them.

Anti-swallowing imagination underlies a very important and necessary human ability - to anticipate future events, to foresee the results of one's actions, etc. Etymologically, the word "foresee" is closely related and comes from the same root with the word "see", which shows the importance of understanding the situation and transferring certain elements of it into the future on the basis of knowledge or prediction of the logic of the development of events.

Thus, thanks to this ability, a person can see with his "mind's eye" what will happen to him, to other people or things around him in the future. F. Lersh called this the Promethean (looking forward) function of the imagination, which depends on the magnitude of the life perspective: the younger the person, the more And the orientation of his imagination forward is more vividly represented. In the elderly and old people, the imagination is more focused on the events of the past.

creative imagination- this is a kind of imagination, during which a person independently creates new images and ideas that are of value to other people or society as a whole and which are embodied (“crystallized”) into specific original products of activity. Creative imagination is a necessary component and basis of all types of human creative activity.

Images of creative imagination are created through various methods of intellectual operations. In the structure of creative imagination, two types of such intellectual operations are distinguished. First - operations through which ideal images are formed, and the second- operations on the basis of which the finished product is processed.

One of the first psychologists to study these processes. T. Ribot distinguished two main operations: dissociation and association. Dissociation - a negative and preparatory operation, during which the sensually given experience is fragmented. As a result of this preliminary processing of experience, its elements are able to enter into a new combination.

Without prior dissociation, creative imagination is unthinkable. Dissociation is the first stage of creativity

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imagination, the stage of preparing the material. The impossibility of dissociation is a significant obstacle to creative imagination.

Association- creation of a complete image from the elements of isolated units of images. Association gives rise to new combinations, new images. In addition, there are other intellectual operations, for example, the ability to think by analogy with a particular and purely random similarity.

Passive imagination is subject to internal, subjective factors, it is tendentious.

Passive imagination is subject to desires, which are thought to be realized in the process of fantasizing. In the images of passive imagination, the unsatisfied, mostly unconscious needs of the individual are “satisfied”. The images and representations of the passive imagination are aimed at strengthening and preserving positively colored emotions and at the displacement, reduction of negative emotions and affects.

During the processes of passive imagination, an unreal, imaginary satisfaction of any need or desire occurs. In this, passive imagination differs from realistic thinking, which is aimed at real, and not imaginary, satisfaction of needs.

The materials of passive imagination, as well as active, are images, representations, elements of concepts and other information gleaned through experience.

Synthesis, realized in the processes of imagination, is carried out in various forms:

Agglutination - "gluing" of various incompatible qualities, parts in everyday life;

Hyperbolization - exaggeration or understatement of the subject, as well as a change in individual parts;

Schematization - separate representations merge, differences are smoothed out, and similarities stand out clearly;

Typification - highlighting the essential, repeating in homogeneous images;

Sharpening - emphasizing any individual features.

Mental One of the most obvious forms

experiment manifestation of imagination in science is a thought experiment. Aristo-

psychology

tel, proving the impossibility of emptiness in nature, that is, using a thought experiment to reject the existence of certain phenomena. The widespread use of the thought experiment apparently begins with Galileo. In any case, E. Mach in his "Mechanics" believes that it was Galileo who was the first to give a sufficient methodological indication of a thought experiment as a special cognitive formation, qualifying it as an imaginary experiment.

A thought experiment cannot be reduced to operating with concepts, but is a cognitive formation that arises on the basis of imagination in the process of rational cognition.

A thought experiment is a type of cognitive activity that is built according to the type of a real experiment and takes on the structure of the latter, but develops entirely in an ideal plan. It is in this fundamental point that the activity of the imagination is manifested here, which gives reason to call this procedure an imaginary experiment.

A thought experiment is an activity carried out in an ideal plan, contributing to the emergence of new heuristic possibilities in the cognizing subject, both in the logical-conceptual and in the sensory-figurative reflection of reality. Thought experiment, replacing in some way the material one, serves as its continuation and development. The subject can perform, for example, an indirect verification of the truth of knowledge, without resorting to real experimentation, where this is difficult or impossible. In addition, a thought experiment allows us to explore situations that are not practically realizable, although they are fundamentally possible.

Since a thought experiment proceeds in an ideal plan, the correctness of the forms of mental activity plays a special role in ensuring the real significance of its results. At the same time, it is obvious that mental experimentation is subject to logical laws. Violation of logic in operating with images in a thought experiment leads to its destruction. In a mental experiment, activity unfolds on an ideal plane, and the specific grounds for objectivity in this case are the logical correctness of operating with images, on the one hand, and the activity of the imagination, on the other. Moreover, the decisive role, as it should be in ex-

Psychology of cognitive processes

perimente, belongs here to the "sensuous" side, that is, to the imagination.

A thought experiment, therefore, differs from a real experiment, on the one hand, in its, so to speak, ideality, and on the other hand, in the presence of elements of the imagination in it as the basis for evaluating ideal structures.

So, with the help of imagination, rather rigidly guided by logic, Galileo imagines a situation in which the causes that hinder the free movement of the body are completely eliminated. Thus, he crosses the line of the really possible, but on the other hand, with all possible obviousness, he demonstrates the feasibility of inertial motion - the body will maintain its motion indefinitely.

The productive power of the imagination presented here a situation that was impossible from the point of view of Aristotelian physics. And Galileo was aware of the fact that Aristotelian physics is opposed by the imaginary result of a thought experiment - a body that continues to move in the absence of driving forces is something impossible from the point of view of physics.

Thus, it is the logical opposition of competing theories that forms the context in which unacceptable (from any of the competing positions) assumptions and “crazy” hypotheses turn out to be quite acceptable. In short, imagination is permissible in every sense of the word.

CONTROL QUESTIONS

1. What are the stages of solving mental problems?

2. How does thinking develop in ontogeny?

3. How is the egocentrism of thinking manifested?

4. What is common and what is the difference between thinking and imagination?

5. What mental processes are necessary for cognitive activity?

6. How can you activate the mental and creative activity?

7. What is a thought experiment?

8. Why does a person need imagination?

9. Develop a structural-logical diagram for the material being studied, compare with the above diagrams.

Fundamentals of psychology 2Yu

LITERATURE

1. Alekseeva A., Gromova L. Do not misunderstand me, or a book on how to find your style of thinking, how to use intellectual resources effectively. SPb., 1993.

2. Eysenck. Find out your own IQ. Kostroma, 1993.

3. Brushlinsky A.V., Polikarpov V.A. Thinking and communication. Minsk, 1990.

4. Vorobyov A. N. Intelligence training. M., 1989.

5. Glezer V.D. Eye and mind. SPb., 1993.

6. Kirnos D.I. Individuality and creative thinking. M., 1992.

7. Kudryavtsev T.V. Psychology of technical thinking. M., 1976.

8. Orlov Yu.M. Sanogenic thinking. M., 1993.

9. Petukhov V.V. Psychology of thinking. Moscow State University, 1987.

10. Tikhomirov O.K. Psychology of thinking. M., 1984.

11. Scott D. The power of the mind. SPb., 1993.

12. Reader in psychology. Psychology of thinking. Moscow State University, 1989.

13. Dune D. Psychology and pedagogy of thinking. M., 1997.

14. Russell K. Improve your intelligence. Tests for 14-16 years old. Minsk, 1996.

15. Vygotsky L.S. Imagination and creativity in childhood. SPb., 1997.

16. Dyachenko O. M. Gifted child M., 1997.

17. Piaget E. Speech and thinking of the child. SPb., 1997. "

18. Stern W. Mental talent. SPb., 1997.

19. Yurkevich V. S. Gifted child. Illusions and reality. M., 1996.

20. Cold M.A. Psychology of intelligence. M., 1997.

21. Gippenreiter Yu.B. Introduction to general psychology. M., 1998.

22. Dueetsky A. Ya. Yulustina E. A. Psychology of imagination (fantasy). M., Smolensk, 1997.

23. Zeigarnik V.L. Pathopsychology of thinking. Moscow State University, 1987.

24. Tunik E.V. D. Johnson Creativity Questionnaire. SPb., 1997.

25. Tsvetkova L.S. Brain and intellect (impairment and restoration of intellectual activity). M., 1995.

26. Gifted children. M., 1994.

211 Psychology of cognitive processes

The most important achievement A person that allowed him to use universal human experience, both past and present, was speech communication, which developed on the basis of labor activity. Speech is language in action. Language is a system of signs that includes words with their meanings and syntax - a set of rules by which sentences are built. The word is a kind of sign, since the latter are present in various kinds of formalized languages.

The objective property of a verbal sign, which determines our theoretical activity, is the meaning of the word, which is the relation of the sign (the word in this case) to the object designated in reality, regardless of how it is represented in individual consciousness.

Unlike the meaning of a word, personal meaning is a reflection in the individual consciousness of the place that a given object (phenomenon) occupies in the system of human activity. If meaning unites socially significant signs words, then the personal meaning is the subjective experience of its content.

The following main functions of the language are distinguished: 1) a means of existence, transmission and assimilation of socio-historical experience; 2) means of communication (communications); 3) an instrument of intellectual activity (perception, memory, thinking, imagination). Performing the first function, the language serves as a means of encoding information about the studied properties of objects and phenomena. Through language, information about the surrounding world and the person himself, received by previous generations, becomes the property of subsequent generations.

Performing the function of a means of communication, the language allows you to influence the interlocutor - direct (if we directly indicate what needs to be done) or indirect (if we tell him information that is important for his activities, which he will be guided by immediately and at other times in relevant situation).

The function of language as an instrument of intellectual activity is connected primarily with the fact that a person, performing any activity, consciously plans his actions. Language is the main planning tool

Fundamentals of psychology

intellectual activity, and in general the solution of mental problems.

Speech has three functions: significative (designations), generalizations, communications (transfer of knowledge, relationships, feelings).

Significant function distinguishes human speech from animal communication. A person's idea of an object or phenomenon is associated with a word. Understanding V The process of communication is based, therefore, on the unity of the designation of objects and phenomena, perceiving and speaking.

Generalization function connected with the fact that the word denotes not only a separate, given object, but also a whole group of similar objects and is always the bearer of their essential features.

The third function of speech is function communications, i.e. the transfer of information. If the first two functions of speech can be considered as internal mental activity, then the communicative function acts as an external speech behavior aimed at contacts with other people. In the communicative function of speech, three sides are distinguished: informational, expressive and volitional.

Information side manifests itself in the transfer of knowledge and is closely related to the functions of designation and generalization.

expressive side speech helps to convey the feelings and attitudes of the speaker to the subject of the message.

Volitional side intended to subjugate the listener to the intention of the speaker.

5.1. Types of speech activity and their features

IN Psychology distinguishes between two main types of speech: external and internal. External speech includes oral(dialogical and monologue) and written. Dialogue is a direct communication between two or more people.

Dialogic speech- this speech is supported; the interlocutor puts clarifying questions during her, giving remarks, can help complete the thought (or reorient it).

213 Psychology of cognitive processes

A type of dialogic communication is conversation, in which the dialogue has a thematic focus.

monologue speech- a long, consistent, coherent presentation of a system of thoughts, knowledge by one person. It also develops in the process of communication, but the nature of communication here is different: the monologue is uninterrupted, so the speaker has an active, expressive-mimic and gestural effect. In monologic speech, in comparison with dialogic speech, the semantic side changes most significantly. Monologue speech is coherent, contextual. Its content must first of all satisfy the requirements of consistency and evidence in the presentation. Another condition, inextricably linked with the first, is the grammatically correct construction of sentences.

The monologue does not tolerate incorrect construction of phrases. He makes a number of demands on the pace and sound of speech.

The content side of the monologue should be combined with the expressive side. Expressiveness is created both by linguistic means (the ability to use a word, phrase, syntactic construction, which most accurately convey the speaker's intention), and non-linguistic communication means (intonation, a system of pauses, dismemberment of the pronunciation of a word or several words, performing in oral speech the function of a kind of underlining, facial expressions and gestures).

Written speech is a type of monologue. It is more developed than oral monologue speech. "This is due to the fact that written speech implies a lack of feedback from the interlocutor. In addition, written speech does not have any additional means of influencing the perceiver, except for the words themselves, their order and the punctuation marks that organize the sentence.

inner speech is a special kind of speech activity. It acts as a planning phase in practical and theoretical activities. Therefore, internal speech, on the one hand, is characterized by fragmentation, fragmentation. On the other hand, misunderstandings in the perception of the situation are excluded here. Therefore, inner speech is extremely situational; in this it is close to To dialogical. Inner speech is formed on the basis of external speech.

psychology

The translation of external speech into internal (internalization) is accompanied by a reduction (contraction) of the structure of external speech, and the transition from internal speech to external (exteriorization) requires, on the contrary, the deployment of the structure of internal speech, building it in accordance not only with logical, but also grammatical rules.

informative speech depends primarily on the value of the facts reported in it and on the ability of its author to communicate.

Speech intelligibility depends, firstly, on its semantic content, secondly, on its linguistic features and, thirdly, on the relationship between its complexity, on the one hand, and the level of development, range of knowledge and interests of listeners, on the other.

Expressiveness of speech involves taking into account the situation of the speech, clarity and distinctness of pronunciation, correct intonation, the ability to use words and expressions of figurative and figurative meaning.

6. Intelligence

Currently, there are at least three interpretations of the concept of intelligence:

1. Biological interpretation: "the ability to consciously adapt to a new situation."

2. Pedagogical interpretation: "ability to learn, learnability."

3. Structural approach formulated by A. Binet: intelligence as "the ability to adapt means to ends." From the point of view of the structural approach, intelligence is a combination of certain abilities. The totality of human cognitive processes

defines his intelligence.

"Intelligence is a global ability act intelligent, rational thinking and cope well with life circumstances"(Wexler), i.e.

Intelligence regarded as an ability human adapt to environment.

Most researchers came to the conclusion that the level of general intellectual activity is constant for the individual. “The mind retains its power unchanged,” Spearman noted. In 1930 This was confirmed by Lashley's animal experiments. 3 more. Freud introduced the term "psychic energy", and subsequently appeared

Psychology of cognitive processes

elk the concept of G-factor (from the word General), as a general fund of mental activity. A. F Lazursky formulated three main levels of activity:

1. The lowest level. The individual is unsuitable, the environment suppresses the weak psyche of a poorly gifted person.

2. Average level. A person adapts well to the environment and finds a place corresponding to the internal psychological warehouse (endopsyche).

3. Highest level. Characterized by the desire to remake the environment.

What is the structure of intelligence? There are various concepts that have tried to answer this question. So, at the beginning of the century, Spearman (1904) formulated the following postulates: intelligence does not depend on other personal traits of a person; intelligence does not include non-intellectual qualities (interests, achievement motivation, anxiety, etc.) in its structure. Intelligence acts as a general factor of mental energy. Spearman showed that the success of any intellectual activity depends on a certain general factor, a general ability, so he singled out general intelligence factor (factor G) And factor S, serving as an indicator of specific abilities. From Spearman's point of view, each person is characterized by a certain level of general intelligence, which determines how this person adapts. To environment. In addition, all people have developed specific abilities to varying degrees, manifested in solving specific problems. Subsequently, Eysenck interpreted the general factor as the speed of information processing by the central nervous system (mental pace). To assess and diagnose the general factor of intelligence, Eysenck's high-speed intellectual tests, the Progressive Matrices test (D. Raven), and Cattell's intelligence tests are used.

Later, Thurstone (1938), using statistical factor methods, investigated various aspects of general intelligence, which he called primary mental powers. He identified seven such potencies:

1) counting ability, i.e., the ability to operate with numbers and perform arithmetic;

2) verbal (verbal) flexibility, i.e. lightness, With which a person can explain himself using the most appropriate words;

3) verbal perception, i.e. the ability to understand spoken and written speech;

Fundamentals of psychology

4) spatial orientation, or the ability to imagine various objects and forms in space;

5) memory;

6) the ability to reason;

7) speed of perception similarities or differences between objects and images.

Intelligence factors, or primary mental potencies, as shown by further studies, correlate, are connected with each other, which indicates the existence of a single general factor.

Later, Guilford (1959) singled out 120 factors of intelligence, based on what mental operations they are needed for, what results these operations lead to and what their content is (content can be figurative, symbolic, semantic, behavioral). Under the operation, Guilford understands the ability of a person, or rather, a mental process - a concept, memory, divergent productivity, convergent productivity, evaluation. Results - the form in which information is processed by the subject: element, classes, relationships, systems, types of transformations and conclusions. Appropriate tests have now been selected to diagnose more 100 factors identified by Guildford.

According to Cattell (1967), each of us already has With birth available potential intelligence, which underlies our ability to think, abstract and reason. Around the age of 20, this intelligence reaches its greatest flowering. On the other hand, it forms "crystal" intelligence, made up of various skills And knowledge that we acquire as we accumulate life experience. "Crystal" intelligence is formed precisely when solving problems of adaptation to the environment and requires the development of some abilities at the expense of others, as well as the acquisition of specific skills. Thus, "crystal intelligence" is determined by the measure of mastering the culture of the society to which a person belongs. Potential or free intelligence factor correlates With factor of "crystalline or connected intelligence", since potential intelligence determines the primary accumulation of knowledge. From Cattell's point of view, potential or free intelligence is independent of culture. Its level is determined by the level of development of the tertiary zones of the cerebral cortex. Partial-

Psychology of cognitive processes

Rice. 3.2. The structure of intelligence according to Guilford. His cubic model identifies 120 specific abilities based on three dimensions of thinking: what we think about (content), how we think about it (operation), and what mental action leads to (result). For example, when memorizing Morse code signals (EI2), when memorizing semantic

transformations required to conjugate a verb in a particular tense (VDU), or in evaluating measurements in behavior when it is necessary to go to work along a new path (AV4), very different types of intelligence are involved.

Specific or particular factors of intelligence (for example, visualization - manipulation of visual images) are determined by the level of development of individual sensory and motor areas of the brain. Cattell attempted to construct a culture-free test on a specific spatial-geometric material (a "culture-free intelligence test").

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Municipal educational autonomous institution

"Average comprehensive school No. 4 Orsk

Subject: " The effectiveness of the use of imitation and special-leading exercises in teaching the basics of skiing at physical education lessons in the middle link

Completed by: Alekseev Alexander Anatolyevich

physical education teacher of the highest category

Introduction……………………………………………………………………

Chapter 1

1.1 Theoretical and methodological features of imitation and specially-leading exercises in teaching the basics of ski training………………………...

1.2.Physiological and psychological-pedagogical features of middle school students (grades 5-7) ...

Chapter 2. The study of the effectiveness of the use of imitation and special-leading exercises in teaching the basics of ski training at physical education lessons in the middle link………..

2.1. Research objectives and methods……………………….

2.2. Organization of the study…………………………..

2.3. Dynamics of indicators of the use of simulation and specially-leading exercises in teaching the basics of ski training at physical education lessons in the secondary level………..

Conclusion……………………………………………………………….

Literature ……………………………………………………………...

Application …………………………………………………………….

INTRODUCTION

Relevance. Great importance to improve motor actions, schoolchildren are taught the ability to mentally reproduce movements. A good means of educating this quality can be various imitation and specially-leading exercises. There is a sufficient amount of material in the literature on imitation exercises, specially-leading exercises in the training of cross-country skiers, but they are specialized for students of sports schools. There is a need to develop and apply these exercises in the educational process, namely, in teaching the basics of ski training in physical education lessons for middle-level students.

Goal of the work: to develop a set of simulation and special-leading exercises to improve the effectiveness of teaching the basics of ski training for students aged 12-14.

Object of study. Teaching and educational process of middle school students.

Subject of study. Features of the use of simulation and special-leading exercises in teaching skiing.

Hypothesis. It was assumed that the learning process would be more efficient if:

Development of a special complex of imitation and specially-leading exercises for schoolchildren;

Directed inclusion of imitation exercises of a specialized nature in the structure of a physical education lesson.

Research objectives.

To study the scientific and methodological literature on the research problem.

Reveal pedagogical conditions that increase the effectiveness of the process of teaching the basics of ski training.

To develop a set of simulation and specially-leading exercises that help increase the effectiveness of the learning process in the basics of ski training.

To reveal the effectiveness of the developed complex on the learning process.

Research methods.

Theoretical analysis and generalization.

Pedagogical testing.

pedagogical experiment.

Mathematical statistics.

Intended research base

Methodological basis the studies were:

Development of physical abilities (A.D. Vikulov, I.M. Butin); theory and methodology of skiing (I.M. Butin, I.B. Maslennikov, G.A. Smirnov); ski training system (M.V. Vidyakin); teaching aid for students (G.V. Starodubtsev, V.A. Churilov, D.N. Samarin); manuals for teachers (G.P. Bogdanov, N.Zh. Bulgakova, N.N., Vlasova, etc.).

A lot of scientific and methodological literature on physical culture, teaching methods, extracurricular activities, as well as articles from the Internet.

Practical significance. A set of imitating, game and special-preparatory exercises and pedagogical recommendations for their implementation for practical use on the stated topic have been developed.

Chapter 1

1.1. Theoretical and methodological features of simulation and special lead-up exercises in teaching the basics of ski training

Skiing can only be learned on the snow. However, the skier's technical training is also carried out during the snowless period, as well as during general physical training lessons in the gym.

During this period, the following tasks are solved:

Provide preliminary preparation for mastering the ways of skiing.

Prepare the musculoskeletal system for the performance of motor actions characteristic of skiers.

Start the formation of motor, vestibular, visual, auditory, motor reflexes.

Create speculative and motor ideas about the technique of coordinating movements with legs, arms, torso, coordination and rhythmic-tempo structure.

Master the requirements for the implementation of the elements and the method of implementation in general on the spot and on the move.

Master the general coordination of movements in different ways by elements, in combinations and in general coordination.

To solve these problems, the following means are used: preparatory, simulation and lead-up exercises.

The means of training are physical exercises that contribute to the development of the necessary qualities and improve motor coordination. Each exercise, depending on the methodology of its implementation, contributes to the development of one or another quality. Physical exercises in skier training can be divided into basic and additional.

Basic exercises include all methods of skiing: moves, climbs, descents, braking, turns, jumps. Depending on the type of skiing, different ways of skiing are more or less important as a means of training.

Additional exercises divided into general training and special training.

Exercises that serve to quickly master the complex techniques of sports equipment are called lead-in; exercises that serve to more quickly relieve fatigue and promote muscle relaxation are called distractions.

General preparatory exercises contribute to the overall development and are applied to a greater or lesser extent in all periods of training. Various exercises on the spot and on the move can be performed without shells, with shells, on shells. General developmental exercises according to their predominant effect can be divided into exercises: strength, endurance, speed, balance, coordination, stretching, relaxation.

Strength exercises are dynamic in nature with a full range of motion. Performed alone or in pairs. They are performed with weights (core, barbell, stuffed balls, dumbbells, etc.), with overcoming their own weight (gymnastic apparatus).

Endurance exercises are cyclic in nature with movement over long distances: walking, running. Other sports are used: rowing, biking, swimming, hiking, orienteering.

Speed exercises are cyclic in nature with movement over short distances with extreme intensity: running for short distances from a place and on the move, high jumps, long jumps, through a support from a place and from a run; block in volleyball, throwing weights, extremely fast hand movements as when running short distances, “shadow boxing”.

Balance exercises: moving along the edge of the gymnastic bench, balance beam, jumps and squats on one leg.

Coordination exercises: All of the above exercises help develop coordination.

Stretching exercises: swinging arms and legs with a large amplitude (with and without support), springy squats (with and without light weights).

Relaxation exercises: complete relaxation of the arms and legs after the exercises, shaking the relaxed muscles.

As general developmental special preparatory exercises other sports may be used.

Athletics to improve speed, endurance, strength and agility.

Sports games, especially handball and basketball, develop speed and accuracy of movements, dexterity, attention, intelligence, endurance; contribute to the strengthening of the neuromuscular apparatus, respiratory organs and increase overall fitness.

Swimming develops the respiratory system well, and in combination with air and sunbathing is the main means of hardening the body.

Cycling contributes to the development of speed, endurance, leg muscle strength, as well as the development of strong-willed qualities.

Rowing develops the strength of the muscles of the arms and back, as well as the respiratory apparatus.
Artistic gymnastics strengthens the locomotor system and especially contributes to increasing strength, flexibility, general coordination, as well as courage and determination.

Climbing and tourism are a useful form of recreation and a means of physical training provided that the tasks of high sports achievements are not set. When engaged in mountaineering and tourism, they use active methods of movement across various terrain, which strengthens health and hardens the body.

Orienteering is a good remedy preparatory training.

Special preparatory exercises contribute to the development of special qualities in the skier or the development of movements that can help to master various skiing techniques.

Special preparatory exercises include elements of competitive actions, their connections and variations, as well as movements and actions that are essentially similar to them in the form or nature of the displayed abilities. The point of any special preparatory exercise is to speed up and improve the preparation process in a competitive exercise. That is why they are specific in each case, therefore, relatively limited in scope.

The concept of "special preparatory exercises" is collective, as it combines a whole group of exercises:

1) bringing exercises - motor actions that facilitate the development of the main physical exercise, due to the content in them of some movements that are similar in appearance and nature of neuromuscular tension;

2) preparatory exercises - motor actions that contribute to the development of those motor qualities that are necessary for the successful study of the main physical exercise (for example, cross-country training - endurance).

3) exercises in the form of separate parts of a competitive exercise (sections of a competitive distance, etc.);

4) simulation exercises that approximately recreate a competitive exercise in other conditions (roller skiing, walking with sticks);

5) exercises from related types of sports exercises.

The choice of special preparatory exercises depends on the objectives of the training process. For example, when mastering a new motor action, lead-up exercises are widely used, and to maintain the required level of fitness in the off-season, imitation exercises are used.

1.2. Physiological and psychological-pedagogical features of middle school students (grades 5-7)

Boys and girls aged 12 to

15 years. Age periodization is to a certain extent conditional. Age features of the body largely determine the content and methodology of physical education. Taking into account the age, the selection of funds is carried out, the permissible loads, regulatory requirements are determined. At the age of 11-18 years, there is an increased growth of the heart. The linear dimensions of the heart by the age of 15-17 increase three times in comparison with the size of newborns. The volume of the heart cavities at 13-15 years old is 250 cm3, and in adults 250-300 cm3. If in seven years (from 7 to 14) its volume increases by 30-35%, then in four years (from 14 to 18) - by 60-70%. The increase in the capacity of the cavity of the heart outpaces the increase in the lumen of the vessels. The heart often "does not keep up" with the increase in the overall size of the body. The heart rate at the age of 15 is 76 beats per minute.

Providing oxygen to tissues an important factor is the blood flow velocity. To strengthen the cardiovascular system, versatile physical training, strict dosage and a gradual increase in physical activity, systematic exercise are important.

With age, changes occur in the respiratory system as the body grows.

the need for oxygen increases and the respiratory organs work harder. So, the minute volume of breathing in a 14-year-old teenager is 110-130 ml per 1 kg of weight, while in an adult it is only 80-100 ml. The functionality of the respiratory apparatus is still not perfect enough. Vital capacity and maximum pulmonary ventilation are less than in adults. The volume of ventilation is 14-16 years - 45 liters per minute.

The role of physical education in the development of respiratory

apparatus. The teacher should pay attention to the correct formation and increase in the mobility (excursion) of the chest, to the strengthening of the respiratory muscles. Students need to be taught how to breathe properly and help them master the skills of chest and diaphragmatic (abdominal) breathing. At the same time, it should be taken into account that the development respiratory system occurs in unity with the development of other body systems and in different age periods, different requirements are imposed on the development of physical qualities. The development of certain physical qualities should be considered not only from the point of view of

improvement of motor abilities, but also necessarily from the point of view of ensuring the normal course of the process of physical development and increasing the functional capabilities of a growing organism. The level of development of physical qualities and the degree of adaptability of the organism to physical loads for speed, strength, flexibility depend on the age characteristics of the organism.

It should be emphasized that middle school education

coincides with the onset of puberty. During this period, there is increased excitability and instability of the nervous system. Individual characteristics physical development of students are determined according to medical control. The physiological capabilities of students of the same age can differ significantly. Therefore, in the process of physical education, an individual approach is important.

In the program of physical education ski training

given a significant place. When skiing, the entire motor apparatus is involved in the work, the muscular system is strengthened, especially the legs, shoulder girdle, torso and abdominals. In addition, endurance, vestibular stability, the ability to navigate in space develop, and the hardening of the body increases.

Ski training is facilitated by preliminary classes in other types of physical training, primarily gymnastics and athletics. In this case, the development of general endurance is of particular importance.

The ski training program includes special preparatory exercises, drill exercises with skis and on skis, the study of the technique of skiing, climbing, descending, braking and turning, information about the material part and the rules for caring for ski equipment.

1.3. The method of using imitating and special-leading exercises in teaching the basics of ski training at physical education lessons.

Teaching method is a system of actions of a teacher in the process of teaching. During the training, such methods are used.
1. Use of the word.
2. Visual education.
3. Practical method.
The method of using the word includes a story, description, explanation, conversation, conversation.
A story is a narrative form of presentation.
Description - a way to create an idea of a motor action.
Explanation is a way of developing a conscious attitude towards actions, because answers the question "why".
The conversation is a question-answer form.
Analysis - carried out after the completion of any task.
The method of visual education: showing a demonstration of drawings, objects, sound alarm.
Practical Method: practical implementation exercises.
Methods are understood as methods of applying or using physical exercises, techniques, actions in a particular type of activity in order to achieve a certain result.
With the help of these methods, the tasks associated with teaching the technique of performing physical exercises and motor skills, as well as the education of physical qualities are solved.
None of the methods can be limited in the methodology of physical culture as the best. Only the optimal combination of methods in accordance with methodological principles can ensure the successful implementation of a complex of tasks of physical education and upbringing.

Special exercises should be selected in such a way that they facilitate the implementation of the motor skill of various ways of skiing, both in terms of the motor structure and the nature of neuromuscular efforts.

Special preparatory exercises are aimed at developing the muscles of the legs, arms and torso. They are performed using the strength of one's own body, inertia, weights and external resistance.

Exercises for the development of individual muscle groups that perform the main function when skiing can be of an acyclic and cyclic nature. More rational will be exercises that are performed both on special simulators and on those installed in wrestling and weightlifting halls. This group also includes various special preparatory exercises with shock absorbers. Special preparatory exercises include imitation exercises without devices, with devices and movement on skis on a special sliding surface. Imitation exercises solve two main tasks: they contribute to the development of individual muscle groups that carry the main work when skiing, and the fastest mastering or improvement of sports equipment.

Imitation exercises without devices should begin with leading exercises: creating an idea of the correct lunge and its length, correct change of legs, transferring the weight of the body from the extreme back to the extreme front position, performing the movement as a whole in place, pushing off with the foot in place, stepping imitation, stepping imitation with sticks in the rise, hopping imitation. When these lead-up exercises are mastered, the movement is fully learned on the flat and uphill in combination with cross-country running.

Imitation exercises with devices (roller skis, roller skates and roller skis). To use these tools, the same lead-in exercises are used as in teaching simulation exercises without devices.

In ski training lessons, first of all, it is necessary to master the “feeling of skis and snow”: learn how to control skis, push off the skis from the snow and transfer body weight from one leg to another. At the same time, one should not forget about the need to develop the ability to maintain balance - the ability to confidently glide on two skis, and especially on one.

When solving these problems, you can do lead-up exercises and apply the most simple ways skiing: repeatedly take a different position of a skier on the spot; alternately raise legs with skis in place, bending them, as in normal walking; alternately raise the toes of the skis without lifting the heel from the snow and move the ski up and down, right and left; make flips, stepping on the spot around the heels and toes of the skis, achieving a parallel position of the skis when attaching the ski; do jumps in place up from two legs and alternately from the right leg to the left and vice versa, while transferring body weight; take side steps to the side for two and four counts; do, standing still, swinging movements of the leg with

skiing back and forth, etc.

With the help of exercises, motor skills are developed that are similar to the elements of the technique of the main ways of skiing (ski moves, transition, turns in motion).

You can also use game exercises - sliding (the one who slips the distance between the flags, taking fewer steps, is the winner); roll forward (who rolls further in 10 steps.

1. Who is better (faster) riding a "scooter"? (Sliding on one ski, pushing off repeatedly with the other or with a foot without skis.).

2. From a short run-up, slide on one ski to a complete stop. The exercise is performed alternately on the right and left skis.

3. Overcome the greatest distance from a place or from a preliminary run-up in 5 sliding steps.

4. Without sticks, walk a given segment in a sliding step in the least number of steps. Depending on the age and preparedness of the students, the length of the segment is selected from 20 to 40 m.

5. Walk in a sliding step along the track marked with flags. The distance between them is one full gliding step.
Gradually, with the mastery of the sliding step technique, the distance between the flags increases.

When studying skiing technique, the following tasks are used:

5. "Snow Biathlon". When descending, without stopping, hit the target with two or three snowballs.

In the middle link, in addition to game simulation exercises, special exercises to learn the technique of skiing.

Alternate two-step move. When learning the technique of alternating two-step progress, it is recommended to use the following imitation exercises without skis, and then on skis:

1. Walking with short steps on bent legs. The exercise is performed without skis on a slight uphill slope. The legs should be relaxed; they are carried forward by swinging smooth movements. This exercise is useful for developing a push and subsequent free swing of the leg with a soft landing on the ground. To learn the coordination of movements of the legs and arms, the same exercise is performed in different conditions, for example, when climbing the slope obliquely with hand movements, with sticks that are taken in the middle.

2. Leg swings in place. Standing on a half-bent leg, the other leg and arms make coordinated back and forth swing movements. The same, but after 3-4 swings they make a small lunge forward.

3. Final push with the foot. In the lunge position, a strong push is made with the foot by straightening the leg at the ankle joint.

4. Walking in full steps with hand movements. First, no sticks. The swings of the arms and legs should be relaxed, and the repulsion with the leg should be fast enough. Then the same exercise is done with sticks; it is necessary to monitor the correctness of repulsions.

5. Movement on skis without pushing with sticks. Moving forward is done only by tilting the body, pressing it on the hands. With simultaneous repulsion, the hands almost do not change their position.

6. The torso is kept motionless, moving forward only due to alternating pushes with the hands.

7. Movement due to alternating repulsion with the hands and inclination of the torso.

Simultaneous two-step move. Learning this move begins with a story about what characterizes simultaneous moves, what are their types and applications. After demonstrating and explaining the technique, it is advisable to do the following simulation exercise with the children without skis.

Having taken the pose of sliding on two skis, the students take a step forward, as in an alternating course, and bring their hands forward. The step should be wide enough. Then they take the second step and stretch forward as much as possible following the hands. Simultaneously with the attachment of the foot after the second step, it is necessary to imitate a push with sticks, as with a simultaneous two-step move. Performing this exercise repeatedly, pay special attention to the first sliding step with the extension of the hands. Steps must be done with an imitation of a roll, squat, complete straightening of the push leg, straightening it at the ankle joint, and swinging the other leg. On the snow, movements are made in the same sequence. Students take a sliding position on two skis, on the count of “one” they take a sliding step with their left foot and, straightening up, take the sticks forward; on the count of "two" they take a step with the right, put sticks on the snow; on the count of "three" they push off with sticks and put their left foot to the right at the end of the push. When teaching, it is necessary to monitor whether students take the correct posture (“landing”), whether they actively push off with sticks, whether they correctly coordinate the work of arms and legs. The landing, both in sliding and in repulsion, should be low enough (but not excessively, as this is tiring), steps should be wide, of equal length. The ski should be placed on the snow only when the fly leg is level with the supporting leg. It is necessary to ensure that the children carry the sticks forward at the same time and put them not far from the ski track. When evaluating the technique of performing a simultaneous two-step move in class V, significant errors should be considered: weak kicks and insufficiently wide steps; at the first step and when putting the foot down after the second step, the fly leg descends early on the snow; too early repulsion with sticks, when they are not yet tilted enough; non-energetic repulsion with sticks; after repulsion, the arms and sticks do not form one straight line. Mistakes such as non-simultaneous repulsion with sticks, placing them far away from the track, uneven straightening of the body, leaning back, etc., are not considered significant errors in the first year of training, but they should be corrected if possible.

Descent in the main and high stance. Schoolchildren are taught the basic descent stance in primary grades. Students should learn how to use a high stance, which provides good visibility and shock absorption when descending uneven tracks, and also allows for some speed reduction due to the larger body area than with the main stance. Changing the main stance to a high stance allows you to give some rest to the muscles of the legs and back. They learn a high stance, first on the spot, then while moving along a long gentle slope, then along a shorter, but very sloping one.

In the same order, exercises are carried out to improve balance: descent on one ski (the other is raised above the snow); descent with raising branches, flags on the go. Exercises for accuracy are also given: descent with the passage of a narrow gate, descent in pairs. During all exercises, students must always hold the sticks with the rings back. Hands for balancing can be spread shoulder width apart or a little more. Those students who hold themselves uncertainly, are afraid to make an extra movement in order not to fall, it is recommended to do an energetic repulsion with sticks. During the lessons, skiers consolidate their skills of descending from the mountains in more difficult conditions - on slopes of variable steepness, with variable snow cover. To increase the stability of the stance, you can put one foot forward a little and spread the skis a little wider. Significant mistakes: the stance is not dynamic; sticks are held with rings forward. Small mistakes: the stance is wide; arms raised high; random loss of balance. It is important to teach schoolchildren not only descents on a straight ski track, but also cornering. Simultaneous two-step progress. The technique of each element of the movements of the legs, arms and torso is consistently worked out, and then the consistency of all these elements as a whole. The main attention should be paid to ensure that both steps are long enough and approximately the same (the second is usually a few centimeters longer, since the second repulsion is slightly longer than the first). The repulsion with the hands must be energetic, it takes 25% of the working period and creates the final effort, which ensures a sufficiently long rolling (up to 30% of the time of the entire movement cycle).

Simultaneous stepless move. In this course, the movements are divided into two periods: preparation for repulsion and repulsion. Preparation is bringing the sticks forward and placing them on the snow. In this case, the weight of the body is transferred to the socks. Repulsion begins immediately after placing the sticks on the snow.

Chapter II. The study of the effectiveness of the use of imitation and specially-leading exercises in teaching the basics of ski training at physical education lessons in the middle link

CONCLUSION

Mastering technique and tactics begins with the first steps, i.e. With

leading games and special game exercises.

The implementation of the principle of consciousness and activity in the study of the technique of skiing consists in the awareness of the goal, objectives, the result of a particular exercise and the ability to independently control and evaluate one's motor actions.

As a result of the research, the methodology of imitation and special lead-up exercises was studied as a means of increasing the effectiveness of students' ski training.

The study of theory and methodology made it possible to compile a set of those lead-in and simulation exercises, which, in the author's opinion, will increase the effectiveness of ski training.

At the stage of the pedagogical experiment, the compiled set of exercises was applied during physical education lessons in ski training and the effectiveness of this complex was confirmed by the data obtained during the secondary ascertaining experiment. Thus, we can conclude that the use of specially-leading and imitation exercises during the ski training of students

increases the effectiveness of physical education lessons.

The results of the formative experiment confirmed the hypothesis put forward by us that, using a special set of lead-in and imitation exercises during ski training lessons, it is possible to achieve an increase in the technique of performing motor actions.

Thus, it is necessary to use more intensively special-leading and imitation exercises for ski training.

at the middle stage of education, because this qualitatively affects the technical training of schoolchildren aged 12-14.

LIST OF USED LITERATURE

Arkhipov, A.A. On skis - for health / A.A. Arkhipov - K .: Zdorov "I, 1987. - 157p.

Butin, I.M. Skiing: Proc. allowance for students. higher ped. educational institutions / I.M. Butin - M .: Academy, 2000. 392s.

Vidyakin, M.V. Physical training. The system of ski training for children and adolescents: class notes / M.V. Vidyakin - V-D.: Teacher, 2006.-171p.

Make friends with sports and games. Support for the student's performance: exercises, games, dramatizations / comp. G.P. Popova - Volgograd: Teacher, 2008. - 173s.

Kodzhaspirov, Yu.G. Developing games in physical education lessons. Grades 5 - 11: Method. allowance / Yu.G. Kodzhaspirov - M .: Bustard, 2003. - 176 p.

Kuznetsov, V.S. Physical Culture. Planning and organization of classes. 5 cells : Method. allowance / V.S. Kuznetsov, G.A. Kolodnitsky - M .: Bustard, 2003. - 256 p.

Lyakh, V.I. A comprehensive program of physical education for students in grades 1 - 11. / V.I. Lyakh, A.A. Zdanevich - M .: Education, 2006. - 128p.

Maslennikov, I.B. Skiing / I.B. Maslennikov, V.E. Kaplansky - M .: Physical culture and sport, 1988. - 111p.

Maslennikov, I.B. Cross-country skiing / I.B. Maslennikov, G.A. Smirnov - M .: Physical culture and sport, 1999. P. 137-147.

Preobrazhensky, V.S. Learn to ski / V.S. Preobrazhensky - M .: Soviet sport, 1989. - 40s.

Starodubtsev, G.V. Methods of teaching the technique of skating moves: textbook.-method. allowance for students. Institute of Physical Culture and Sports / G.V. Starodubtsev, V.A. Churilov, D.N. Samarin - Org.: OGPU, 2006.-68p.

Physical Culture. Grades 1 - 11: outdoor games in the classroom and after school hours / ed. S.L. Sladkova, E.I. Lebedeva - Volgograd: Teacher, 2008. - 92s.

Kharitonovich, G.S. Health and skiing / G.S. Kharitonovich, T.N. Shestakova - Minsk: Polymya, 1987. - 77p.

Online articles:

Teach children to ski, support them and they will learn everything by themselves. The site of the magazine "Skiing"

- Children and skis. Tips for parents.

www.zlo y

- fizruk . people . en - ski training.

ANNEX 1

Exercises.

FOR BETTER SKI MANAGEMENT AND BALANCE DEVELOPMENT.

Who will perform the “stork” exercise better and longer? (Raise the bent leg and keep the ski horizontal as long as possible.)

Whose fan is better? (Turn by stepping in place 90 ° around the heels of the skis - draw a fan in the snow.)

Who has the prettier snowflake? (Stepping turn in place 360° around the heels of the skis.)

Who better to draw an accordion. (By stepping to the side, alternately draw an accordion on the snow around the toes and heels of the skis.)

Who has the best railroad? (draw a flat ski track).

Who is better, faster on a scooter? (gliding on one ski, pushing off repeatedly with the other foot)

TO IMPROVE THE SLIDING STEP TECHNIQUE

From a short run-up, slide on one ski to a complete stop. The exercise is performed alternately on the right and left skis.

Overcome the greatest distance from a place or from a preliminary run-up in 5 sliding steps.

Walk in a sliding step along the track, marked with flags, twigs. The distance between the sticks is at first one full sliding step, then more.

WIDER STEP. The game task is performed without sticks on a rolling 30-40-meter ski track. Each student, after 4 steps of acceleration, must make as few sliding steps as possible from the starting line to the finish flag set at the end of the segment, so each step must be powerful and long. The winner is determined by counting the smallest number steps.

ROLLS. Two or three teams, each on their own track, line up without poles on the start line in a column one at a time. The first numbers of each team with flags take 5 rolling sliding steps along their ski track from the start line and at the moment of stopping they put the flags that they held in their hands in the snow at the level of the ski mount. Then they leave the track, giving way to advance to the second numbers of their teams, who, in turn, start moving from the flag set by the first numbers, and, having taken 5 rolling sliding steps, after stopping the skis, they also put their flag at the level of the ski mount, yielding further a way to complete the task for the third numbers, etc. The team wins, the players of which, having taken 5 rolling sliding steps in turn, will cover a greater distance along their ski track.

TECHNICAL SKIERS. Given game exercise students perform by moving with sticks in an outer circle in a sliding step. The teacher names one of the most technical skiers, who then moves on to the inside track. Then, in turn, several more technical skiers from those remaining on the outer track are called, who, in turn, go to the inner track. When there are 4-5 skiers on the indoor track, the teacher stops everyone, giving the opportunity for technical skiers to demonstrate their skills on the indoor track. The teacher and students together determine the winner - the most technical skier.

SLIDING ON ONE SKI.

Organization: on a flat snowy meadow, a skiing class is built in a line open at outstretched arms, and, moving forward in parallel courses, the participants in the game lay (each for themselves) a ski track, and the teacher marks the start and finish line of the game distance with flags (30, 50 m) .

Then all players turn around, come back and, keeping their balance, stand behind the starting line. Conduct: at the signal of the teacher, the players slide along their ski track to the finish line on one ski, lifting the other above the snow and vigorously pushing off with sticks.

A student who touches the snow with a raised ski is out of the game. The winner is the one who finishes first. (The scores for boys and girls are separate.)

THEN ON THE RIGHT, THEN ON THE LEFT.

Purpose of the game: development of repulsive power with sticks, speed, dexterity and balance, use as a lead-in exercise for training tasks on skiing with a sliding step.

Organization: on a flat snowy area, a skiing class is built in a line, open at outstretched arms, behind a common starting line. After 20 - 30 m from the start, the turn line is marked with flags.

Conduct: at the signal of the teacher, the players must, energetically pushing off with sticks, reach the turning line on the right ski as quickly as possible (the left one is raised above the snow) and return back on the left ski, raising the right one.

The winner is the one who completes the game task first, never stumbling with his free foot in the snow. (The scores for boys and girls are separate).

FOR IMPROVING THE TECHNIQUE OF TURNING BY STEPING AND ELEMENTS OF ALTERNATE TWO-STEP STROKE.

FOR GAINING CONFIDENCE DOWNING AND IMPROVING SKI TECHNIQUE

1. Roll down the slope in a low stance as far as possible.

2. Go down the mountain together (three of us), holding hands.

3. When descending, collect the flags placed on both sides near the ski track.

4. Go down together on the same skis.

5. SNOW BIATHLON. When descending, without stopping, hit the target with two or three snowballs.

6. When descending a slope, pass one or more gates made of sticks with an upper crossbar or in the form of a triangle. The same, straightening up between the gates.

7. Go down the slope on one ski (alternately on the right and left).

8. A skier, going down the slope without sticks, rearranges the flags from one side of the track to the other and vice versa (whoever rearranges the flags previously placed 0.5 m from the track).

Exercises are performed on a well-rolled slope. Its length and steepness depend on the preparedness and age of the students. There should be no stones, stumps, or closely growing trees on the slope.

9. Descent with obstacles. On the slope, 2-3 parallel tracks are laid (according to the number of teams) with two to four gates made of ski poles and several flags. Composition of teams - 4-6 people in each. The first numbers, at the signal of the teacher, descend (without sticks) along their tracks, overcoming the gate and collecting flags. The skier who descended first gets the most points (according to the number of teams), the second one is one point less, etc. All participants receive an additional one point for each raised flag. For knocked down or missed gates, one point is removed. Then the second numbers of teams descend along the tracks, etc. The winning team is determined by the largest sum of points scored by all team members.

Task: going down the hill, roll down the ski track as far as possible. As soon as the skis stop, the assistant referee places a flag at the tip of the ski. Red for one team and blue for the other. The descent is performed alternately. If the next skier has gone further than the flag, the flag is repositioned.

Before the competition, it is necessary to throw lots to whom to start?

The lot is drawn by the team captains.

11. Descent in pairs. Teams are divided into pairs - one on skis, the second - without.

At the command "March!" start the first pair. The second stands behind the first on his skis, and roll down. Then the skier runs on skis, and the second one runs without skis, they run around the turning flag and return to the hill. The relay is passed by touch. The next pair sets off, and so on.

The team that finishes the relay first wins

14. LIFT THE OBJECT. Flags (other items) are placed along the ski track, gently descending from the slope. The players, alternately descending from the slope, try to lift as many objects as possible. The team with the most items wins. Option. The first numbers are given 3-4 flags, which they must, descending from the slope, place along the ski track. The second numbers, in turn, must collect these flags. And so on. The team that completes the relay first and makes fewer mistakes when setting and collecting flags wins.

15. Descents (game tasks). Descents from a gentle slope: in a line (according to the number of participants in the team), holding hands; in pairs (the one standing behind grabs the belt of the one standing in front, the skis behind the standing player are located inside or outside the skis in front of the one standing); with squats (with the capture of objects lying next to the track).

16. JUMPS OVER OBSTACLES (for students who are good at skiing). 3-4 parallel lines are drawn across the gentle slope. Going down the slope, skiers try to jump over them. The one who jumped over all the obstacles without mistakes is the winner.

17. DO NOT BACK. The players are built on the top of the slope in a line with an interval of 2 m. Each skier, going down his ski track, must skip the object lying on the track between the divorced skis. Skis should be parted directly in front of an object lying on the snow, then immediately reduced. The teacher notes the best skiers.

18. ZIGZAGS ON THE SNOW SLOPE. The purpose of the game: the development of coordination abilities, speed, strength and prudence, use as a lead-up exercise for training tasks on descents and ascents uphill. Organization: on a small snowy slope not far from each other, two identical zigzag ski tracks are laid, fenced with five pairs of large flags. Before each flag located on the right, a small flag is placed near the ski track.

The skiing class, putting the poles aside, is divided into two teams, whose members are calculated in numerical order. The odd numbers of each team are lifted up the slope and stand behind the starting line, at the track allotted to them. Even numbers remain below and stand behind the finish line of their track.

Conduct: at the signal of the teacher, the first numbers of both teams, rolling down their ski track, collect all the small flags placed along it and pass them on to the second numbers of their teams at the finish line.

The second numbers, quickly rising to the top, put small flags in their original places and, with a touch of the hand, start the third numbers.

The third numbers, sliding down, again collect all the small flags, the fourth again put them in their places, etc., until the last participant.

The team that finishes the game task first wins. When the game is repeated, the top and bottom players change places and roles, and the teams change tracks.

19. FIR-TREE. On the slope of a training hill or a natural ascent, one of the most prepared children lays a herringbone ski track. The task of the rest is to repeat the ascent to the next.

20. LADDER. A task similar to the previous one. The only difference is the steepness of the slope. For the "ladder" it should be steeper.

FOR THE DEVELOPMENT OF RESPONSE AND MOVEMENT SPEED

Catch up. Two teams move forward in parallel columns at a distance of 5-6 m one from the other. The number of participants in each team is the same, and they move forward, keeping the alignment (in pairs). At the teacher's signal "To the right!" (“To the left!”) The participants of both teams turn in the indicated direction. Those who are in front run away, and other skiers (from the second line) try to catch up with them and "tarnish". The races end on the command of the teacher "at a distance of 60-80 m from the place of the initial movement of the column. The game is repeated again. The team that has spotted the largest number of participants wins.

TIFF ON SKIING. The players run across the field. The driver tries to catch up with one of them and touch the rear end of the ski with a stick. The one who is stained by the driver replaces him.

RELAY RACE. The teams are lined up one by one. Captain - ahead

skiing with sticks (skis with a belt fastening without a back).

At the command "March!" the captain goes in a straight line to the turning flag (100 m), goes around it and returns to his team, passes the skis and poles to the second player, he himself goes to the “back of the head” of the team. The second player repeats what the captain did, etc.

The winners get a point.

5

. WHO IS FIRST

Teams on skis are built in one line with an interval of 2 m facing each other at a distance of 200 m.

In the middle (100 m) - the third line. On it, after 2 m, flags are placed according to the number of members of one team. At the command "March!" both teams rush to the flags in order to take the flag (only one).

The team with the most flags wins. If the flags are equal, the advantage is given to the junior team, or a replay is assigned, or each team is given a point.

WHO IS FASTER. (relay without sticks). 2-3 teams participate, each on its own track. On a signal, the first team numbers go forward in a sliding step to a flag placed at a distance of 25-30 m from the start. As soon as the first number reaches the flag, the second number starts moving forward. And so on. The team that goes over the flag first wins. The relay is then repeated in the opposite direction.

FAST SKIER. Students stand on skis without poles in an open line. Ahead, 25-30 m parallel to the line, there is a ski track. On a signal, the competitors advance in a gliding step to this track, cross it and, turning around in a stepping motion, quickly return to their place. The first at the finish line are the winners.

RACE WITH A HANDICAP. More trained skiers line up at the starting line, and weaker schoolchildren start, coming forward along the track to a predetermined place. At the signal, everyone starts the race without sticks. The winner is the one who runs to the finish line first, regardless of where he started from.

CIRCLE RACE. On the training circle, the children line up one after the other at a distance of 5 meters (7 steps). At a signal, everyone starts moving, catching up with the one in front and running away from the one behind. The skier, who was caught up and hit on the heels with the toes of skis, leaves the race.

CATCH AND TOUCH
Teams get on opposite sides platforms facing each other on skis (with poles, without poles). The teams are given names, after which the leader sends one team towards the one that stands still waiting for the whistle. When the team standing at the start is 5-6 meters away, the leader of the game will blow a whistle, according to which the attackers turn around and run away to their city.
The players of the opposite team rush after the fleeing, trying to touch the ski in front of the running player with the end of their stick. The number of players touched in this way is counted, after which the teams line up behind the lines again. Another team is coming. The result of the game is summed up after three or four dashes. The advantage is received by the team that knocked down more participants than its opponent.
You can carry out the tags described above with ribbons, which are laid behind the collar. The game is played without sticks. The task of the players chasing the runners is to pull out the ribbon before they cross the line of their house. The last rule is the same for all variants of the game.

TO IMPROVE MOVEMENT METHODS

PLACE AND EQUIPMENT. Flat ground; skis.

ABOUT WRITING THE GAME. At the signal of the leader, the driver, moving around the circle, touches the skis of any player with a stick, inviting him to follow him. The invited player, having stuck one stick in the snow (deeper so that it does not tip over), leaves the circle and moves after the leader. The driver in the same way invites the next player, then another, and so on. he leads all the invited players in a column between the sticks, then takes the column away from the circle and says: “To the places!” The players try to quickly return to the circle to their sticks. The player who arrived last at the place becomes the driver.

GATE. On different sections of the route, various gates made of ski poles are placed. Children pass them, trying not to drop them.

SWEDEN RELAY
The ski run is divided into sections of different lengths, for example 600, 500, 400, 300 and 200 m (2 km ring). The leader divides the players into two or three teams and arranges the participants in stages according to their strengths. Each stage has an assistant (judge-controller). If there are many participants, then the skiers do not run one lap, but several laps in turn. For example, if there are thirty people playing, of which there are three teams of ten people, then at each stage there are two team members: first one of them takes the baton, and on the second round of the baton - the second player. They start the Swedish relay race with a longer distance, and end with a sprint (short) distance on skis. The judge at the stage makes sure that the runner touches the pole of his partner with a ski pole, who will continue the relay.
The team that completes the race in the shortest time wins.

APPENDIX 2

APPENDIX 3

Endurance Exercises:

Running for medium and long distances (along the track and cross).

Mixed movement over rough terrain (alternating walking and running, running and imitation in climbs).

Swimming for medium and long distances.

Cycling (on the highway and cross), etc.

All exercises for the development of endurance are performed with moderate intensity and duration, depending on the stage, period, age and fitness.

Strength Exercise:

Weight-bearing exercises with their own weight: a) flexion and extension of the arms in the lying position and on the uneven bars; b) pull-ups on the crossbar and rings; c) transition from hanging to emphasis on the crossbar and rings (by force); d) climbing a rope without the help of legs; e) squatting on one and two legs; f) lifting the legs in the prone position or hanging on the gymnastic wall - into the corner and, conversely, lifting the body in the prone position, the legs are fixed.

With external weights (barbell, weights, dumbbells, stuffed balls, stones and other auxiliary items): a) throws, jerks, pushes and presses of these items with one or two hands in different directions; b) rotational movements arms and torso (with objects) and tilts (with objects).

Resistance exercises with a partner (various movements of the arms, torso, etc.), movement on the hands in support, the partner supports the legs, jumps in the same position, etc.

Exercise with the resistance of elastic objects (rubber shock absorbers and bandages, expanders) in various positions, a variety of movements for all muscle groups.

Gym exercises. A variety of simulators are used with pulls through blocks and weights for all parts of the body and muscle groups in various positions.

The amount of weights, the number of repetitions, rest intervals and the combination of exercises are selected depending on the gender, age, fitness and qualification of the skiers and the level of development of the strength of individual muscle groups (to eliminate developmental deficiencies in each individual).

Exercises for the development of speed:

Short distance running (30-100 m).

High jumps and long jumps from a place (single, triple, five, etc.) and from a running start.

Sprinter running exercises.

Sport games.

All exercises for the development of speed are performed with maximum speed (intensity), the number of repetitions before it starts to decrease, and also depending on age and fitness.

Agility Exercises:

Sport games.

Elements of acrobatics.

Jumping and jumping exercises with additional movements, twists and turns.

Special exercises for the development of coordination of movements.

With the development of dexterity, it is necessary to constantly update sets of exercises, since they have the necessary effect only as long as they are new to the student. The use of mastered exercises does not contribute to the development of dexterity and coordination of movements.

Flexibility Exercises:

Flywheels and springy with increasing amplitude (for arms, legs and torso).

The same with the help of a partner (to increase the amplitude).

All exercises for the development of flexibility are used repeatedly, repeatedly with a gradual increase in amplitude, it is better to perform them in series of several repetitions in each. Particular attention should be paid to the development of flexibility in adolescence, from about 11 to 14 years of age, at which time it develops most easily.

Balance Exercises:

Swinging and rotational movements (for arms, legs and torso), as well as squats on a reduced support.

The same on an elevated support.

The same on an unstable (swinging) support.

Walking, running and jumping on the same types of supports.

Special exercises for the development of the vestibular apparatus.

In a large volume, special exercises are also used to develop this quality and improve the functions of the vestibular apparatus: tilting the head forward, backward, to the right, to the left; circling and turning of the head (2 movements in 1 s), rapid movements of the head in various positions (2-3 movements in 1 s); 180 and 360° turns on the spot and on the move; tilts and circular movements of the body, somersaults forward, backward to the sides, the same repeatedly, followed by jumping up and with turns of 90-180 ° in the jump and other rotational exercises. In addition, a variety of simulators are used (on an unstable, rotational, swinging, rolling support), both developing balance and strengthening joints.
For the development of speed-strength qualities, various jumps and jumping exercises are used - multiple jumps from a place, on one and two legs from various starting positions (from a deep squat on the entire foot or on toes) in various directions (up, forward, up the slope or climbing stairs, jumping onto an obstacle, through low barriers, into the depths from a pedestal or cliff, etc.). All jumping exercises can be performed with weights. It is very important when performing jumps to achieve the highest possible repulsion speed. For the development of speed-strength qualities, it is advisable to perform some jumping exercises at maximum speed for a while, for example, jumping on two legs in a segment of 10 or 20 m, the same, but with overcoming 5 barriers 80 cm high, etc. To develop the speed-strength qualities of the muscles of the arms and shoulder girdle, a variety of exercises with external weights (stuffed balls, cores, dumbbells), as well as weights with their own weight, are used. All exercises are performed in a dynamic manner - with a high (accessible for the magnitude of weights) speed. It is possible to use various shock absorbers and expanders, bringing the exercise closer to the nature of movements in skiing. But the amount of effort and speed of movements during the development of speed-strength qualities in these exercises should exceed the usual for skiing. Imitation in the rise with sticks and without sticks, but performed at a high pace, can also be considered a speed-strength exercise. In addition, it is possible to perform simulation exercises with weights. In this case, repeated exercises should alternate with imitation of the usual, without weights.
Complexes are made up of the listed groups and exemplary exercises. At the same time, it must be taken into account that the conditions for performing the exercise can change its direction and the final effect of the application. So, running at high speed on a flat area (along the track) develops speed, and running uphill contributes to the development of muscle strength.

APPENDIX 4

You can master the basics of skiing technique with the help of simulation exercises. Imitation exercises and imitation ski moves are exercises without skis that copy individual elements(parts) of a ski run or a ski run as a whole.

What are these exercises for?

Having mastered these exercises, having worked out movements similar to skiing to automaticity, it is much easier to master skiing on snow. Imitation helps to master the technique of skiing much faster. Simulation exercises can be used to practice the skier's landing, arm movements in alternate and simultaneous moves (on the spot and while walking), leg movements in an alternating two-step course, coordination of movements of arms and legs in place and in motion, coordination of movements of arms and legs during braking and turning, and etc.

There are many exercises that imitate individual elements of skiing, but most often skiers use the following:

In the skier's landing position, jumps or hops on slightly bent legs.

In the landing position of the skier, swing movements with the hands, as in an alternating two-step course.

Simulation of an alternating two-step move in place. Standing on one leg in a single-support glide position, the fly leg is straightened back, change legs with a jump.

Imitation of repulsion with a lunge. From the skier's landing position, lunge forward with repulsion, straightening the push leg. Repulsion is performed by quick extension of the push leg at the hip and knee joints. The movement is directed forward-up and gives the general center of gravity of the body an acceleration, as it were, for take-off.

Simulation of a simultaneous stepless move. From a high stance, perform a simultaneous movement with half-bent arms down and back with a torso tilt.

The same with the rubber shock absorber.

The same with moving forward by jumping on both legs (with the swinging out of the arms), slightly pushing off with the toes.

The same with sticks, pushing them off the support and moving forward. Any sufficiently soft soil, the angle between the wall and the floor in the room, can serve as a support for the sticks. on the ground, the angle between the support and a heavy object on it (stone, log, stump).

The exercise is performed in two ways: once (the skier pushes off the support and returns to its original position, repeating this movement a given number of times) and repeatedly (the skier pushes off, runs forward, pushes off again and again runs forward all the time in one direction).

Simulation of a simultaneous one-step move in place. When moving the arms forward, the leg is retracted; with the legs attached, the torso leans with the simultaneous movement of half-bent arms down and back.

Rice

Perform each exercise from a few seconds to several minutes. The more difficult the exercise, the more time it will take to master it. Try to visualize clearly the movement you are about to make. If it is difficult, try to say out loud how you are going to do it.

From simple simulation exercises (1, 2, 3) gradually move on to more complex ones (8, 9, 10). In the beginning, include no more than 2-3 simulation exercises in the lesson. When they are mastered, do up to 5-6 in one workout.

The most useful simulation exercises in motion: stepping and jumping imitation of alternating two-step and simultaneous moves.

Start learning step-by-step imitation of an alternating two-step move with a regular walk with a wide step. Take the leg forward more straightened with acceleration. During the lunge step, fully straighten the push leg at the knee. Lift the heel of the pushing leg off the ground as late as possible. Tilt your torso 45-50°. First, perform step-by-step imitation without sticks, and having mastered the technique of moving your legs, take sticks.

Put the stick vigorously with a large inclination forward. Stick it into the ground with the pin backwards with strong pressure.

The technique of jumping imitation of an alternating two-step move looks like this. Gradually increasing the steps, move on to light jumps forward. Push harder with your legs and arms. Direct the jump parallel to the ground, less up, as if jumping over a puddle. Vigorously straighten the pushing leg at the knee. The movements should resemble a sliding move up (Fig.).

Rice

Imitating a simultaneous one-step move, bring your half-bent arms forward and, pushing off with your right foot, make a jump, bringing your left foot forward. Landing on it, tilt your torso and, imitating repulsion with your hands, put a push leg (fig.).

Rice

Strive for ease and speed of exercise.

Jumping imitation of alternating stroke is more tiring than running or rollerskiing. That is why it is used in training carefully, starting with short stretches (20-30 m), in combination with walking and running over a distance. The duration of motion simulation training is usually short. For younger guys - 10-15 minutes, for older guys - 25-30. At the same time, you need to control the pulse all the time, especially at the end of the ascents.

What we were talking about was about classical moves. And now about imitation exercises for mastering the skating style. The exercises we recommend are as follows:

Starting position - half squat. Lunge forward - to the side, substitute the fly leg under the falling body, pushing off with the supporting leg. When performing the exercise, strive to have the fly leg attached as late as possible. Straightening the supporting leg completely, try to tear it off the ground later.

From i.p. "throw", i.e. the beginning of repulsion with the right foot, perform a step-lunge to the left side. Transfer the weight of the body to the left leg; return to i.p. Keep in mind that the slope of the torso and lower leg is the same. Putting your left foot on the support, do not take it out from under the body. Try to move your shoulders and pelvis to the side at the same time. Increase the length of the steps and the pace of movement gradually. Do the same exercise with sticks.

I.p. - imitation of the beginning of repulsion with sticks. Squatting on the supporting leg and repulsion with moving the body to the side-forward. In this exercise, it is necessary to concentrate the body weight on the supporting leg, and the flywheel is slightly raised above the ground and is located close to the supporting leg. After squatting and repulsion, the distance between the feet is 90-100 cm. Transfer the weight of the body to the swing leg. Repeat the same on the other side, while not forgetting about the work of the hands. Do the same exercise with sticks.

Imitation of a semi-skating move in place without transferring the weight of the body to the jogging leg. The weight of the body is concentrated on the pushing leg. When pushing with your hands, perform a full squat (oscillation amplitude in the knee joint 30-50 °) and have a 35-55 ° torso inclination. The second leg is taken to the side.

Imitation of a semi-skating move in place with loading of the pushing leg (transferring the weight of the body to it) with subsequent repulsion. Please note the following when doing so. After taking a step-lunge to the side, transfer the weight of the body to the push leg, bending it at the knee joint and not tearing off the supporting leg. After pushing off with your foot, return to the sp. The swing of the arms forward should begin only after the end of the repulsion with the foot.

Simulation of a simultaneous one-step move in place. Taking a step-lunge (length 80-120 cm) to the side while performing repulsion with your hands, transfer your body weight to the fly leg.

Soviet Naval Commando Viktor Nikolaevich Leonov