Improving the training of young cross-country ski racers at the stage of specialized preparation

Purpose: To investigate the characteristics of training organization for young cross-country ski racers at the stage of advanced specialization. Materials and methods. The experimental study involved 34 skiers aged 14–16 years who had at least 5 years of regular training experience and a sports qualification ranging from the third to the first category. To solve the research objectives, a complex of methods was used: theoretical analysis of specialized literature, survey (questionnaire), observation of the pedagogical process, testing of physical qualities, experimental intervention, and statistical processing of the obtained numerical data. Results and discussion. The analysis of the training process structure showed that the basic elements for developing explosive strength and speed are: plyometric complexes (depth jumps followed by rebound, jumping lunges), active games including jumping activities, exercises on strength training machines, and work with small external loads (not exceeding 10–15% of the athlete’s body weight). The key methods of training organization were identified as the repetition method, interval method, and circuit method. It was revealed that including auxiliary exercises in the training program in the amount of 40–45% of the total training time (compared with the standard 24–27%) leads to a significant improvement in the speed-strength abilities of young athletes. This approach allows harmonious development of the musculature directly involved in skiing movements (statistically significant differences, p < 0.05). Conclusion. The experiment demonstrated that for the effective development of sports mastery among 14–16-year-old skiers at the stage of specialized training, an optimal distribution of training load across preparation sections is required. For the age group of 14–15 years, the recommended ratio of general physical training (GPT), auxiliary, and special training is 45%, 40%, and 15% respectively. For athletes aged 15–16 years, the proportions shift toward greater specialization: 35% (GPT), 45% (auxiliary), and 20% (special training). In addition, to improve endurance and functional capabilities of 15–16-year-old skiers, it is advisable to increase the volume of training loads in the second intensity zone to 38–42%. To stimulate the development of speed-strength qualities, the volume of exercises performed in the fourth and fifth intensity zones should account for 17–23% of the total training volume (p < 0.05).