Veidlapa Nr. M-3 (8)

Course Description Status: Approved

Course Description Version: 26/27.R.2.00

Description Period: 2026./27 academic year rudens semestris

Study Course Accepted: -

Study Course Description

Athletics Training Theory, pedagogical development

Main Study Course Information

Course Code
LSPA_665
Branch of Science
Health sciences; Sport Pedagogy; Theory and History of Sports
ECTS
10.00
Target Audience
Sports Trainer
LQF
Level 6
Study Type And Form
Full-Time; Part-Time

Study Course Implementer

Course Supervisor
Krišjānis Kuplis
Structure Unit Manager
Renārs Līcis
Structural Unit
Department of Individual and Team Sports
Contacts

LSPA, Brīvības gatve 333, Riga, LV-1006

About Study Course

Objective

Interdisciplinary (anatomy physiology, biomechanics, sports theory) acquire knowledge of the theory and methodology of athletics training. Perform the pedagogical development of sport and develop practical skills for the professional activities of the senior coach. Learn the professional terminology of athletics in English.

Preliminary Knowledge

Knowledge of sports theory, pedagogy, sports pedagogy, sports didactic, psychology or sports psychology, anatomy, physiology and biomechanics.

Learning Outcomes

Knowledge

1.Knowledge of technical performance of athletics disciplines and teaching, improvement exercises.

Individual work and tests

Demonstration of athletics in athletics and assessment of technical performance

2.Knowledge of the rules of athletics competitions.

3.Knowledge of the principles of planning the fitness training and training process in athletics.

Individual work and tests

Test for developing speed, strength and endurance in athletics • Test for planning the training process in athletics

Skills

1.Ability to choose the means and methods of teaching, developing and developing physical fitness of athletics disciplines according to the level of fitness and performance.

Individual work and tests

Practical management of the training process in a particular discipline

2.A skill in practicing events in athletics and teaching, perfecting exercises.

Individual work and tests

Demonstration of athletics in athletics and assessment of technical performance

3.Ability to spot and correct your or students’ athletics discipline and performance errors

Individual work and tests

Demonstration of athletics in athletics and assessment of technical performance • Practical management of the training process in a particular discipline

Competences

1.Understanding the selection and application of exercise in the teaching and development of athletics disciplines.

Individual work and tests

Demonstration of athletics in athletics and assessment of technical performance • Practical management of the training process in a particular discipline

2.Understanding the use of physical training exercises for athletes of different ages and fitness.

Individual work and tests

Practical management of the training process in a particular discipline • Test for developing speed, strength and endurance in athletics

3.Competence to plan in a reasoned manner the short - and long-term training process of athletes for athletes of different disciplines and preparedness.

Individual work and tests

Test for planning the training process in athletics

4.Competence to select and apply appropriate physical and technical fitness control exercises to representatives of different athletics disciplines.

Assessment

Individual work

Title
% from total grade
Grade
1.

Presentation of the scientific Article-study on the chosen running discipline
-
Test
2.

Presentation of scientific Article-study on chosen jumping discipline
-
Test
3.

Presentation of the scientific Article-study on the chosen casting discipline
-
Test

Examination

Title
% from total grade
Grade
1.

Test for developing speed, strength and endurance in athletics
-
10 points
2.

Test for planning the training process in athletics
-
10 points
3.

Practical management of the training process in a particular discipline
-
10 points
4.

Demonstration of athletics in athletics and assessment of technical performance
-
10 points
5.

Report on part 1 of the study course
-
Test
6.

Examination concluding part of 2nd study course
-
10 points
7.

Final examination at the end of the study course
-
10 points

Study Course Theme Plan

FULL-TIME
Part 1

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

A comprehensive characterisation of athletics. Content, evaluation of the study course.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Organisation, management and documentation of athletics competitions.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.
Relay runs in athletics. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Relay runs in athletics. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Research and presentation of scientific research

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Planning of the training process in athletics.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Planning of the training process in athletics.

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Planning of the training process in athletics.
Total ECTS (Creditpoints):
3.00
Contact hours:
48 Academic Hours
Final Examination:
Test (Semester)
Part 2

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Middle - and long-distance running practice.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Middle - and long-distance running practice.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Research and presentation of scientific research

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Organisation, management and documentation of athletics competitions.
Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.
Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.
Planning of the training process in athletics.
Middle - and long-distance running practice.
Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.
Relay runs in athletics. Physical and technical preparation exercises.
Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.
Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.
Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.
Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.
Total ECTS (Creditpoints):
3.00
Contact hours:
32 Academic Hours
Final Examination:
Test (Semester)
Part 3

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Basics of tricycle biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics of tricycle biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Hammer throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Hammer throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Hammer throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

7-fight and 10-fight in athletics.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

7-fight and 10-fight in athletics.

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Research and presentation of scientific research

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Training methods in athletics
Development of physical characteristics for athletes of different ages.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Training methods in athletics
Development of physical characteristics for athletes of different ages.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Development of physical characteristics for athletes of different ages.

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Research and presentation of scientific research

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Pedagogical practice - coaching in athletics

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Pedagogical practice - coaching in athletics

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Organisation, management and documentation of athletics competitions.
Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.
Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.
Planning of the training process in athletics.
Middle - and long-distance running practice.
Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.
Relay runs in athletics. Physical and technical preparation exercises.
Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.
Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.
Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.
Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.
Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.
Hammer throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.
Basics of tricycle biomechanics, performance techniques. Physical and technical preparation exercises.
7-fight and 10-fight in athletics.
Pedagogical practice - coaching in athletics
Training methods in athletics
Development of physical characteristics for athletes of different ages.
Total ECTS (Creditpoints):
4.00
Contact hours:
40 Academic Hours
Final Examination:
Exam
PART-TIME
Part 1

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

A comprehensive characterisation of athletics. Content, evaluation of the study course.
Organisation, management and documentation of athletics competitions.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Middle - and long-distance running practice.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Planning of the training process in athletics.
Middle - and long-distance running practice.
Total ECTS (Creditpoints):
3.00
Contact hours:
22 Academic Hours
Final Examination:
Test (Semester)
Part 2

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Planning of the training process in athletics.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.
Relay runs in athletics. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Organisation, management and documentation of athletics competitions.
Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.
Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.
Planning of the training process in athletics.
Middle - and long-distance running practice.
Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.
Relay runs in athletics. Physical and technical preparation exercises.
Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.
Total ECTS (Creditpoints):
3.00
Contact hours:
18 Academic Hours
Final Examination:
Test (Semester)
Part 3

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Hammer throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Hammer throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Research and presentation of scientific research
Total ECTS (Creditpoints):
2.00
Contact hours:
32 Academic Hours
Final Examination:
Test (Semester)
Part 4

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

7-fight and 10-fight in athletics.
Training methods in athletics
Development of physical characteristics for athletes of different ages.

  1. Lecture

Modality
Location
Contact hours
On site
Auditorium
2

Topics

7-fight and 10-fight in athletics.
Training methods in athletics
Development of physical characteristics for athletes of different ages.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Basics of tricycle biomechanics, performance techniques. Physical and technical preparation exercises.
Development of physical characteristics for athletes of different ages.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Pedagogical practice - coaching in athletics

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Pedagogical practice - coaching in athletics

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Research and presentation of scientific research
Development of physical characteristics for athletes of different ages.

  1. Class/Seminar

Modality
Location
Contact hours
On site
Auditorium
2

Topics

Organisation, management and documentation of athletics competitions.
Foundations for high-jumping biomechanics, performance techniques. Physical and technical preparation exercises.
Base for long-jump biomechanics, performance technique. Physical and technical preparation exercises.
Planning of the training process in athletics.
Middle - and long-distance running practice.
Basics for short-distance running biomechanics, performance techniques. Physical and technical preparation exercises.
Relay runs in athletics. Physical and technical preparation exercises.
Ball-pushing biomechanics basics, performance techniques. Physical and technical preparation exercises.
Basics for barrier running biomechanics, performance techniques. Physical and technical preparation exercises.
Foundations for soldering biomechanics, performance techniques. Physical and technical preparation exercises.
Javelin-throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.
Disc throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.
Hammer throwing biomechanics foundations, performance techniques. Physical and technical preparation exercises.
Basics of tricycle biomechanics, performance techniques. Physical and technical preparation exercises.
Training methods in athletics
Development of physical characteristics for athletes of different ages.
Total ECTS (Creditpoints):
2.00
Contact hours:
14 Academic Hours
Final Examination:
Exam

Bibliography

Required Reading

1.

V.Krauksts. Biomotoro spēju treniņu teorija

2.

I.Avotiņa. Vieglatlētika

3.

Jānis Lanka. Šķēpa mešanas biomehānika

4.

Vispusīgās fiziskās sagatavotības trenera rokasgrāmataSuitable for English stream

Additional Reading

1.

Kreisā funkcionālā dominante diska mešanā

2.

Šķēpa mešanas ābece

3.

Bērnu un pusaudžu trenera rokasgrāmata