Мастер-класс по использованию инвентаря для совершенствования техники плавания

The session begins with technical adjustments to ensure clear audio and video for the participants. The host confirms the sound quality and readiness of the attendees, setting a professional and attentive tone for the masterclass. The atmosphere is casual yet focused, with a bit of humor about volume and microphone settings.

• Ensuring clear communication is critical for effective training.
• The host engages the audience with light humor to ease into the session.
• Preparation includes checking audio loops and visual aids for better presentation.

"Громче говорят просят громче говорить... Сейчас я выключу чтобы мы не убили людей." 1:41
"Включили а так лучше слышно замечательно Ну что мы можем Начинать..." 2:13

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Elena Evgenievna Malyusko, a renowned coach of world record holders and Belarusian champions, is introduced. She will focus on the use of training equipment ("инвентарь") to improve swimming technique. The session promises practical demonstrations on how to incorporate various tools, including cones and other gear, to enhance training outcomes.

• Speaker is a highly respected coach with experience training elite swimmers.
• The focus is on practical application of equipment in swimming training.
• The session aims to be accessible, showing both standard and creative uses of gear.

"Елена Евгеньевна молюска... тренер рекордсмена мира... рассказывать про инвентарь... зачем использовать инвентарь..." 4:07

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The masterclass begins with swimmers entering the water and performing dynamic warm-up exercises. The coach emphasizes making the start of training fun and engaging to overcome the reluctance to enter cold water. Exercises include power exits onto the starting blocks and quick jumps, designed to activate muscles and coordination.

• Warm-up includes power exits from the water to the block without leg push-off.
• Quick jumps forward and backward on the block to increase alertness and coordination.
• The approach is playful, encouraging athletes to enjoy the start of training.

"Наша каждая тренировка начинается с нежелания заходить в холодную воду... можно сделать всё очень просто... начало тренировки может начинаться весело и здорово." 6:31
"Силовой выход на тумбочку... быстрый максимальный прыжок ногами вперёд..." 7:31

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The session progresses to more complex coordination exercises involving standing on blocks, jumping backward, and using hands to push off. These drills develop explosive power and body control, essential for starts and turns in swimming.

• Athletes practice jumping backward from the block using hands and feet.
• Emphasis on explosive power and safe landings.
• The coach encourages repetition and quick recovery to build endurance.

"Сильное отталкивание руками и ногами прыгаем ногами назад... Прыгнули и назад возвращаемся по краю." 10:00
"Кувырок сальто назад... Кто никогда не делал сальто вперёд, повернитесь и сделайте." 11:58

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The coach introduces the use of fins ("ласты") and cones for underwater swimming drills. These tools help swimmers improve propulsion and streamline underwater phases, which are critical for competitive performance.

• Fins increase propulsion and help swimmers feel water resistance.
• Cones are used to guide hand positioning and streamline body movement underwater.
• Swimmers practice 15-meter underwater swims focusing on speed and form.

"Одеваем наши любимые ласты... выполняем спини сы для начала про ныр... Выход батам в ластах руки засовывая в конус и ныряем максимально быстро." 13:05
"Максимально быстро... 15 м первые ныряем с конусами... Возвращаемся." 14:59

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Weights ("грузики") are introduced to increase resistance during swimming drills. The coach explains how adding weight to legs or arms intensifies muscle engagement and improves strength without compromising technique.

• Weights are worn on legs or arms to increase training intensity.
• Exercises include standing starts and explosive push-offs with weights.
• The coach stresses proper technique to avoid injury and maximize benefit.

"Раздаем такие грузики... одеваем один одевает грузики на ноги, второй на руки... выполняем упражнение более интенсивно." 18:14
"Задача - стоечка... 10 секунд максимально быстро... смотрим эффективность." 20:13

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The session covers the use of hand paddles to enhance stroke mechanics. The coach explains how paddles increase water resistance, helping swimmers develop stronger and more precise hand positioning and pull technique.

• Paddles are worn on one or two fingers to improve feel for water.
• Proper paddle positioning prevents wrist and finger strain.
• Exercises focus on catching water and generating propulsion efficiently.

"Одеть лопатки... усиливаем кисть и руку... создаётся подъёмная сила по направлению движения назад." 33:52
"Если рука гуляет, лопатка слетает... спортсмен чувствует торможение." 34:11

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Swimmers pair up for resistance and speed drills using equipment like "колобашки" (hand paddles or small boards). These exercises introduce a competitive element to training, making it more engaging and motivating.

• Partners hold equipment and race over short distances.
• Drills include breaststroke and freestyle kicks with resistance.
• Competition encourages maximal effort and focus.

"Разбились по парам... взялись за разные стороны колобашки... перегонки на 10 секунд максимальная скорость." 42:36
"Соревновательный эффект... плавать гораздо интереснее и веселее." 43:28

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The coach discusses the unique aspects of breaststroke ("брасс") compared to other strokes, emphasizing the absence of over-water recovery and the need for generating lift and propulsion underwater. Equipment like paddles and fins are used to simulate and enhance these movements.

• Breaststroke requires creating lift without over-water hand recovery.
• Paddles help simulate the "mushroom" shape of the hands underwater.
• Fins assist in developing powerful dolphin kicks that complement the stroke.

"Брасс немного отличается... нет проноса над водой... создаём подъёмную силу используя лопаточку." 48:21
"Рука идёт вниз и в стороны... кисть должна зацепить воду и создать подъёмную силу." 49:12

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The coach introduces exercises focusing on leg strength, such as flutter kicks against the wall with hands holding on. These drills improve kick speed and endurance, essential for all strokes.

• Flutter kicks performed holding the pool edge to isolate leg muscles.
• Emphasis on minimizing splash and maximizing propulsion.
• Can be done with snorkels or other breathing aids for focus on technique.

"Подошли к бортику... 10 секунд максимально быстро работаем ногами... ноги под водой работают кролем." 54:34
"Видно у кого ноги работают правильно... амплитуда и техника." 55:19

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The session touches on the use of resistance bands for legs and arms to increase strength and improve stroke mechanics. The coach notes that such equipment is more suitable for advanced swimmers and highlights the importance of proper technique.

• Resistance bands increase muscle engagement during stroke cycles.
• Bands can be applied to knees and ankles for breaststroke kick training.
• Helps develop power and correct movement patterns.

"Очень много используется резинок... резинки на ноги, резинки для рук... повышает эффективность удара стопой." 56:11
"В брассе основное движение... спортсмен выжимает клин в конце." 56:34

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The coach answers questions about favorite strength exercises and training methods. She emphasizes the importance of individualized warm-ups and strength training at least twice a week. The session closes with gratitude and organizational announcements.

• Favorite exercises include weighted swimming and explosive push-offs.
• Warm-ups should be tailored to the athlete’s level and needs.
• Strength exercises should be integrated regularly for best results.

"Любимое силовое упражнение... ныряние с блином десяти килограмм... раскрутка скорости с сухой спиной." 57:04
"Силовые упражнения используем хотя бы два раза в неделю... аэробный цикл и концентрация нагрузки." 1:03:18

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The session ends with logistical information about breaks and upcoming lectures. Participants are encouraged to take a coffee break and prepare for the next part of the seminar.

• One-hour break announced before next lecture.
• Participants can eat independently or enjoy provided refreshments.
• Encouragement to return promptly for continued learning.

"У нас сейчас час перерыва... в 14:30 начинаем кофе-брейк... Спасибо большое." 1:04:21

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This masterclass by Elena Evgenievna Malyusko offers a rich blend of practical exercises, equipment usage, and technique refinement aimed at swimming coaches and athletes. The detailed demonstrations and explanations provide valuable tools for enhancing training effectiveness, from warm-ups to stroke-specific drills, all grounded in real-world coaching experience.