ISSN:
2181-3906
2025
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 4 / ISSUE 6 / UIF:8.2 / MODERNSCIENCE.UZ
971
YENGIL ATLETIKADA UZOQ MASOFAGA YUGURISHDA ZAMONAVIY
YONDASHUVLAR ORQALI TEZKORLIKNI RIVOJLANTIRISH
Soliev Sanjar Shuhratjon o‘g‘li
Oriental universiteti dotsenti.
Mamadaliyev Sardor Abdurahmanovich
Oriental universiteti katta o‘qituvchisi
Aliyev Azam Akramovich
Oriental universiteti o‘qituvchisi.
https://doi.org/10.5281/zenodo.15706583
Annotatsiya.
Mazkur maqolada yengil atletikaning uzoq masofaga yugurish yo‘nalishida
sportchilarning tezkorlik sifatini rivojlantirishda zamonaviy yondashuvlar va innovatsion
metodlarning o‘rni yoritilgan. Tadqiqot jarayonida 1500 m va 3000 m masofalarga yuguruvchi
yosh sportchilar ishtirokida tajribaviy mashg‘ulotlar o‘tkazilib, ularning tezkorlik darajasiga
ta’sir etuvchi omillar tahlil qilindi. Tezkorlikni oshirishda yuqori intensivlikdagi interval
mashg‘ulotlar, plyometrik usullar va video
-tahlil texnologiyalarining samaradorligi amaliy
jihatdan asoslab berildi. Tahlillar asosida yosh sportchilar uchun samarali mashg‘ulot dasturi
ishlab chiqildi va ilmiy jadvallar orqali ko‘rsatkichlar taqqoslan
di.
Kalit so‘zlar
:
Tezkorlik, yengil atletika, uzoq masofa, plyometrik mashqlar, video-tahlil.
РАЗВИТИЕ БЫСТРОТЫ В БЕГЕ НА ДЛИННЫЕ ДИСТАНЦИИ В ЛЁГКОЙ
АТЛЕТИКЕ С ИСПОЛЬЗОВАНИЕМ СОВРЕМЕННЫХ ПОДХОДОВ
Аннотация
. В данной статье рассматривается роль современных подходов и
инновационных методов в развитии скоростных качеств у спортсменов,
специализирующихся на беге на длинные дистанции в лёгкой атлетике. В ходе
исследования были проведены экспериментальные тренировки с участием юных стайеров
на дистанции 1500 и 3000 метров. Проанализированы факторы, влияющие на развитие
скоростных
способностей.
Эффективность
высокоинтенсивных
интервальных
тренировок, плиометрических упражнений и видеотехнологий была обоснована с
практической точки зрения. На основе анализа разработана эффективная программа
тренировок для молодых спортсменов и представлены научные таблицы с результатами.
Ключевое слово
: Скоростные качества, лёгкая атлетика, длинная дистанция,
плиометрика, видеоанализ.
DEVELOPMENT OF SPEED IN LONG-DISTANCE RUNNING IN ATHLETICS
THROUGH MODERN APPROACHES
Abstract.
This article explores the role of modern approaches and innovative methods in
developing speed qualities in athletes specializing in long-distance running in athletics.
Experimental training sessions were conducted with young runners covering 1500 and 3000
meters, analyzing the key factors affecting their speed development. The effectiveness of high-
intensity interval training, plyometric techniques, and video analysis technology was practically
substantiated. Based on the findings, an effective training program for young athletes was
developed, and scientific data tables were presented to illustrate the outcomes.
Keyword
: Speed development, athletics, long-distance, plyometric training, video
analysis.
ISSN:
2181-3906
2025
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 4 / ISSUE 6 / UIF:8.2 / MODERNSCIENCE.UZ
972
Yengil atletika sporti insonning jismoniy rivojlanishida muhim o‘rin tutadi va ayniqsa
uzoq masofaga yugurish turi sportchilar orasida keng tarqalgan. Uzoq masofaga yugurish (1500,
3000, 5000 metr) chidamlilik, kuch va tezkorlikni talab qiladi. Bu turdagi yugurish
sportchilardan yugurish davomida barqaror tezlikni saqlash, zarur pallada esa maksimal tezlanish
qobiliyatini talab qiladi. Shu jihatdan, tezkorlik yengil atletikada yuqori natijalarga erishish
uchun hal qiluvchi jismoniy sifat hisoblanadi.
Tezkorlik
—
bu yugurish davomida zarur tezlikni oshirish va uni kerakli vaqt davomida
saqlab qolish qobiliyatidir. U sportchining nafaqat tezlik potentsialini, balki chidamlilik va
tiklanish qobiliyatini ham o‘z ichiga oladi. Zamonaviy yengil atletika sportida tezkorlikni
rivojlantirishga oid ilmiy izlanishlar doimiy ravishda olib borilmoqda.
So‘nggi yillarda sportchilar tezkorlikni oshirish uchun plyometrik mashqlar, maxsus
kuch-quvvat mashqlari, interval yugurishlar, texnikani takomillashtirishga qaratilgan
mashg‘ulotlardan keng foydalanmoqda. Biomekanik va fiziologik tahlillar yordamida
sportchilarning harakatlarining eng samarali shakllari aniqlanmoqda.
Videotasvirlar, sensorlar, yugurish monitoringi kabi texnologiyalar ham joriy etilmoqda.
Anaerob va aerob tizimlarning uyg‘unligi uzoq masofada juda muhimdir. Tezlikli kuchni
oshirish bilan birga, tiklanish tezligini ta’minlash ham zarur. Maqolada uzoq masofaga
yuguruvchilarning tezkorlik sifatini oshirish uchun jismoniy, psixologik, texnik va innovatsion
yondashuvlar tahlil qilinadi. Maqsad
—
tezkorlikni maksimal darajada oshirishga qaratilgan
kompleks trening tizimini ishlab chiqish.
Shuningdek, yosh va professional sportchilarda individual yondashuvning ahamiyati,
organizmning fiziologik va biomekanik xususiyatlariga mos mashg‘ulotlar tavsiya etiladi.
Ushbu ilmiy maqola murabbiylar, sport mutaxassislari va sportshunoslar uchun foydali
bo‘lishi kutiladi.
Nazariy asoslar:
Uzoq masofaga yugurish sportchilardan yuqori chidamlilikni talab
qilsa-da, yugurish tezligining uzluksiz boshqarilishi va zarur pallalarda tezlikni oshira olish
qobiliyati muhim hisoblanadi. Tezkorlikni rivojlantirish uchun anaerob tizimlar bilan birga aerob
tizimlarning funksional holati ham ahamiyatlidir.
Plyometrik mashqlar mushaklarning kuchi va elastikligini oshiradi. Maxsus kuch-quvvat
mashqlari esa yuguruvchining harakat fazalarida (start, temp, finish) tezlikni samarali
ishlatishiga xizmat qiladi.Biomekanik tahlillar yugurish bosqichlaridagi (masalan, finish
tezlanishi) harakatni to‘g‘rilashga yordam beradi.
Psixologik tayyorgarlik
—
motivatsiya, musobaqa stressiga bardoshlilik va diqqatni
jamlash
—
sportchining tezlikni to‘g‘ri boshqarishida muhim rol o‘ynaydi.
Trening jarayonida sportchilarning individual xususiyatlariga ko‘ra yuklama, mashg‘ulot
turi va tiklanish vaqtlarini moslashtirish yuqori samaradorlikni ta’minlaydi.
Amaliy qism.
Tadqiqotda 14
–
18 yoshdagi 30 nafar uzoq masofaga yuguruvchi sportchi
ishtirok etdi. Ular bilan 8 haftalik mashg‘ulotlar olib borildi.Mashg‘ulotlarda quyidagi
elementlar qo‘llandi:
200
–
400 m yuqori intensivlikdagi interval yugurishlar
Plyometrik mashqlar: qiya tepalikda sakrash, past-baland maydonlarda yugurish
Tezkorlik testlari: 1000 m finish sur’at, 200 m yugurish tezligi
ISSN:
2181-3906
2025
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 4 / ISSUE 6 / UIF:8.2 / MODERNSCIENCE.UZ
973
Video-tahlillar orqali texnik kamchiliklarni bartaraf etish.Treninglar yakunida 1000 m
yugurishda finish tezligi o‘rtacha 4,2% ga oshdi. Plyometrik mashqlarning mushak kuchi va
harakat koordinatsiyasiga ijobiy ta’siri kuzatildi.Shuningdek, psixologik tayyorgarlik
mashg‘ulotlarida motivatsiya darajasi oshgani va bu sportchilarning natijalariga ijobiy ta’sir
qilgani aniqlangan.
Xulosa
Tadqiqotlar asosida uzoq masofaga yugurishda tezkorlikni rivojlantirish sportchilarning
umumiy samaradorligiga ijobiy ta’sir ko‘rsatishi isbotlandi.
Plyometrik va interval mashqlar, video tahlil texnologiyalari, psixologik yondashuvlar
orqali sportchilarning yugurish sifati yaxshilanadi.
Shuningdek, mashg‘ulotlarning individual rejalashtirilishi, yuklamaning to‘g‘ri nazorati,
sportchining tayyorgarlik darajasiga qarab yondashuv natijalarni barqaror qiladi.
Kelgusida turli yosh guruhlarida tadqiqotlarni kengaytirish, texnologik monitoring
vositalarini joriy etish va jarohatlardan saqlanish bo‘yicha yondashuvlar ishlab chiqish tavsiya
etiladi.
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ISSN:
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«MODERN
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ISSN:
2181-3906
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SCIENCE
АND RESEARCH»
VOLUME 4 / ISSUE 6 / UIF:8.2 / MODERNSCIENCE.UZ
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