1-dars1-hafta: Asosiy vizual reaksiya va oddiy harakat naqshlari — seans maqsadlari va rivoj ko'rsatkichlari1-hafta vizual reaksiya va oddiy harakat naqshlari uchun maqsadlarni belgilaydi. Seans strukturasini, isitish yo'nalishini, asosiy ko'rsatkichlarni va yangi yorug'likka asoslangan stimulllarga xavfsiz ta'sirni saqlagan holda qiyinlikni rivojlantirishni tushuntiradi.
Session structure and warm-up focusKey visual reaction performance metricsMovement quality and posture checkpointsProgression rules across Week 1 sessionsCommon Week 1 technical errors2-dars3-hafta Mashq A: Pas/soxta harakatlar bilan 3-tanlovli qaror panjaralari — sozlash, ijro, ish/dam, rivojlanishlar3-hafta Mashq A ni uchta tanlovli qaror panjaralaridan foydalanib, pas yoki soxta harakatlar bilan batafsil bayon qiladi. Panjara sozlamasi, belgi mantiqini, ijro standartlari, ish-dam olish va aldash va qayta ishlash tezligini oshirish uchun rivojlanishlarni qamrab oladi.
Grid layout and spacing guidelinesCue rules for pass versus fake actionsFootwork and body orientation cuesWork-rest structure and rep countsProgressions for deception and speed3-dars4-hafta: Yuqori intensivlik, o'yin kabi reaktiv stsenariyalar va sinov seanslari — seans maqsadlari4-hafta maqsadlarini belgilaydi, yuqori intensivlikdagi o'yin kabi reaktiv stsenariyalar va sinovlarga urg'u beradi. Seans oqimini, sinov tanlovini, raqobat formatlarini va kelajak rejalashtirish uchun natijalarni talqin qilishni tushuntiradi.
Week 4 intensity and outcome goalsDesigning game-like reactive drillsFormal and informal testing optionsCompetitive formats and scoring rulesUsing results to plan next block4-dars3-hafta Mashq B: 5–10 m sprint va darhol COD bilan birgalikda reaktiv naqsh tanib olish3-hafta Mashq B ni reaktiv naqsh tanib olishni qisqa sprintlar va darhol yo'nalish o'zgarishi bilan birlashtiradi. Sozlash, belgi mantiqi, ijro va murakkablik va tezlikni xavfsiz rivojlantirishni batafsil bayon qiladi.
Pattern library and cue designSprint and COD distance settingsExecution standards and postureWork-rest and fatigue managementProgressions for pattern difficulty5-dars4-hafta Mashq A: Vaqtli raundlar bilan raqib belgilarini simulyatsiya qiluvchi kichik tomonlama reaktiv ketma-ketliklar4-hafta Mashq A ni raqib belgilarini simulyatsiya qiluvchi kichik tomonlama reaktiv ketma-ketliklardan foydalanib tushuntiradi. Maydon sozlamasi, vaqt, rollar, ball va turli sport va darajalar uchun murakkablikni sozlashni batafsil bayon qiladi.
Space, boundary, and goal setupDesigning opponent-like light cuesRound timing and rotation rulesScoring systems and constraintsSport-specific adaptations6-darsTurli qobiliyat darajalari uchun mashq pasayishlari va ilg'or variantlariMashqlarni turli sportchilar uchun pasaytirish yoki rivojlantirishni tushuntiradi. Murakkablik, tezlik va kognitiv yukni masshtablash mezonlarini, yoshlik, o'yinga qaytish va elita ijrochilar uchun misollarni batafsil bayon qiladi.
Principles for scaling drill difficultyRegressions for beginners and youthAdjustments for injured or deconditionedAdvanced variations for elite athletesModifying cognitive and visual load7-dars4-hafta Mashq B: Tez reaktiv zondlar bilan charchoq protokoli (oldin/keyin charchoq solishtirmalari)4-hafta Mashq B ni charchoq protokoli bilan tez reaktiv zondlarni juftlashtiradi. Sozlash, charchoq variantlari, vaqt, xavfsizlik va chidamlilikni baholash uchun oldindan va keyin charchoq reaksiya ko'rsatkichlarini solishtirishni qamrab oladi.
Selecting appropriate fatigue protocolsDrill layout, spacing, and light placementTiming, work-to-rest, and rep targetsPre- and post-fatigue testing proceduresSafety, monitoring, and stop criteria8-dars2-hafta Mashq A: Ikki yorug'likli COD qaror mashqi (chap/o'ng) — sozlash, ijro, ish/dam, rivojlanishlar2-hafta Mashq A ni ikki yorug'likli yo'nalish o'zgarishi qaror mashqini qamrab oladi. Sozlash, belgi qoidalari, ijro standartlari, ish-dam nisbati va tezlik, burchaklar va qaror murakkabligini oshirish uchun rivojlanishlarni tushuntiradi.
Cone and light placement and distancesDecision rules for left versus right cuesExecution standards and coaching cuesWork-to-rest ratios and set structureProgressions for angles and speed9-dars2-hafta: Yo'nalish o'zgarishi va fazoviy xabardorlik bilan reaksiya — seans maqsadlari va ko'rsatkichlar2-hafta maqsadlarini belgilaydi, yo'nalish o'zgarishi va fazoviy xabardorlikni qo'shadi. Seans oqimi, belgi turlari, yo'nalish o'zgarishi ko'rsatkichlari va o'tkir reaksiyalarni saqlagan holda murakkablikni xavfsiz oshirishni batafsil bayon qiladi.
Session goals and weekly performance targetsWarm-up emphasizing COD mechanicsSpatial awareness and scanning tasksKey COD and reaction time metricsProgression across Week 2 sessions10-dars2-hafta Mashq B: Yorug'lik xotira elementi bilan ko'p maqsadli kvadrant reaksiyasi — sozlash, ijro, ish/dam2-hafta Mashq B ni yorug'lik xotira elementi bilan ko'p maqsadli kvadrant reaksiya mashqini tushuntiradi. Tartib, belgi qoidalari, xotira talablari, ijro va turli sportchilar uchun qiyinlikni masshtablashni qamrab oladi.
Quadrant layout and target numberingCue patterns and memory challengesMovement rules and footwork optionsWork-rest and density of decisionsProgressions for memory complexity11-dars3-hafta: O'rtacha charchoq va vizual qidiruv vazifalari ostida qaror qabul qilish — seans maqsadlari3-hafta maqsadlarini belgilaydi, o'rtacha charchoq ostida qaror qabul qilish va vizual qidiruv vazifalariga urg'u beradi. Seans dizayni, charchoq dozalash, qidiruv murakkabligi va kognitiv va jismoniy yukni kuzatish ko'rsatkichlarini tushuntiradi.
Session goals and target intensitiesDesigning moderate fatigue exposureVisual search task complexity levelsMonitoring cognitive and physical loadAdjusting difficulty between sessions12-dars1-hafta Mashq B: Teginish tasdiqlashi bilan chiziqli sprint-yorug'lik — sozlash, ijro, ish/dam, pasayishlar1-hafta Mashq B ni teginish tasdiqlashi bilan chiziqli sprint-yorug'likni tasvirlaydi. Sozlash, sprint masofasi, ijro standartlari, ish-dam va sprint quvvati cheklangan sportchilar uchun pasayishlarni batafsil bayon qiladi.
Sprint distance and cone placementStart positions and timing triggersTouch confirmation and finish rulesWork-rest and sprint volume planningRegressions for lower fitness levels13-dars1-hafta Mashq A: Statsionar boshlanish bilan bitta yorug'lik javobi — sozlash, ijro, ish/dam, rivojlanishlar1-hafta Mashq A ni statsionar boshlanishdan bitta yorug'lik javobini tanishtiradi. Sozlash, holat, ijro, vaqt va minimal harakat murakkabligi bilan asosiy reaksiya tezligini qurish uchun rivojlanishlarni tushuntiradi.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
