Many doctors are now saying that more than half of school-age children are already sick. The most common disease among children is spinal curvature. The so-called scoliosis. And in most cases, scoliosis is not congenital, but acquired. Why does it arise?

Today, every parent should realize that the physical education of their child must begin with early age.

Many doctors are now saying that more than half of school-age children are already sick. The most common disease among children is spinal curvature. The so-called scoliosis. And in most cases, scoliosis is not congenital, but acquired. Why does it arise? Yes, probably because very little attention is now paid to the physical development of children. And, as a result, children grow up weak. Their muscles are not able to withstand even small loads. They cannot hold the spine in the correct position for a long time. This is where various curvatures arise. And in most schools, physical education lessons are neglected. Children are not given even the minimum required by the program. This means that we can conclude: in order for your child to grow up strong and healthy, you need to carry out his physical education independently, without relying on teachers, school, etc.

Workout. You can engage in physical training with children from a very early age. The first stage is training with own weight. Those. without dumbbells, barbells or other equipment. This stage is very important. From the very beginning, you need to make it clear to the child that physical education is good, you need to interest him. Under no circumstances should you force a child!!! It will only cause harm. In this case, the child will associate physical education with threats and fear. This cannot be allowed. You need to talk to the child, explain that the classes will benefit him, make him strong, healthy, beautiful... Then the training will be carried out with maximum benefit. After all, the task physical education lies not only in the development of strength, but also in spiritual and moral education. A person accustomed to a healthy lifestyle since childhood will never be drawn to smoking, alcohol, or drug addiction. He will be above all this. He won't need it at all. So, you have convinced your child that it is necessary to study. Now let's move on to the lessons.

What to pay attention to. Training does not have to be frequent. They should not overtire the child, because... this is harmful to a growing organism. Nutrition should be complete, because... classes physical culture will require additional energy costs. But this does not mean that the portions need to be increased several times. Everyone should eat as much as they want. The child's appetite will increase, and he will tell you what the portions should be. It is better to conduct classes outdoors, if weather conditions permit. You should not exercise immediately before or after meals, or before bed.

What will you need for training? At the first stage, you will not need any special equipment for training. The only thing is a crossbar, well reinforced at a height slightly higher than the height of the child. It would be nice to make a crossbar of adjustable height, because the child is growing quickly. For example, you can use the jambs of a doorway if its height is sufficient. You need to make holes in them at different heights into which the crossbar will be inserted. You just need to think carefully about securing the crossbar in the holes to completely prevent a fall. The diameter of the crossbar can be in the range of 25-35 mm. That's all the equipment.

What exercises can you do:

1. Tilts. This exercise is the most effective for preventing spinal curvature. Because it strengthens the muscles responsible for holding the spine in a normal position. Bends are primarily good for strengthening lumbar region. Thanks to this, the likelihood that the child, when he grows up, will complain of lower back pain, which many people now suffer from, is reduced. Bends can be done forward and to the sides. Starting position for bending: Standing, feet shoulder-width apart, arms along the body. Next you need to bend either forward or to the side. Can be done alternating: left, straight, right, straight, left, etc. You need to try to reach your feet with your fingers without bending your legs.
2. Squats. This exercise allows you to strengthen your legs well, as well as improve stretching in the pelvic area. You need to pay attention to the fact that when squatting, the torso should be straight and perpendicular to the ground. When bending your legs, you should not lean forward. The feet should be completely flat on the ground.
3. Pushups. This exercise helps develop the chest area, arms, and shoulders. The main thing is that the body is straight. If it is difficult for a child to do push-ups from a straight floor, you can put your feet on the floor and your hands on some kind of support, for example, a chair. Further, as training improves, gradually reduce the height of the stand until the child can do push-ups from a straight floor. Then, you can do push-ups so that your hands are on the floor and your feet are on a stand. But the angle of inclination of the body to the floor should not exceed 45?. You need to alternate. Those. do push-ups on a straight floor in one workout, and at an angle in the next workout. In this way, harmony in physical development will be achieved, because Push-ups at different angles work different muscles. But we won’t go deeper into this.
4. Pull-ups on the bar. This exercise helps strengthen your upper back and arms. The main thing in this exercise is the absence of jerking when pulling up. All movements must be smooth. If the child is not able to do this on his own, a parent should help him. But there is no need to lift the child so that he himself does not make an effort. You need to try to provide as little help as possible, but still allow the child to catch up.
5. Raising the body. You need to lie on the floor with your back. The parent holds his legs, and the child raises his torso and touches his head to his legs. Well, or at least strives for this if it doesn’t reach his feet. This exercise helps strengthen your abdominal muscles.
6. And of course running. There is no way to do without it. It brings a lot of benefits. The main thing is to understand that it is not the speed of running that is important, but its duration. Therefore, you need to run at an average and slow pace, gradually increasing the length of the run. The legs are strengthened and have a positive effect on the lungs and heart. Running is a cure for all ailments. This is the simplest and most effective exercise, especially for children.

These are not all exercises, but they allow you to fully strengthen almost all areas of the body. They contribute to human health.

Since these exercises are performed for general physical training, I will not give recommendations on how many approaches to do or how many repetitions in each approach. Let each child decide this for himself. Then he will enjoy physical education, and these activities will bring maximum effect.

Physical training of children is one of the most important aspects of education. Physical education of a child is an integral part component his intellectual, aesthetic, moral education: only all this together will allow him to grow into an integral, harmonious, comprehensively developed personality. Regular physical exercise improves your baby's health and perfectly prepares him for the serious psychological stress that he will definitely face at school. They will help the child easily make friends with peers: children always respect the strongest and most dexterous, and subconsciously seek their friendship. Moreover, children who have received appropriate physical training will be much healthier throughout their lives than those whose parents did not take care of this in time: after all, the foundations of future health are laid in childhood.

Parents often ask the question: at what age is it best to start physical training for children in the family. According to legend, the same question was once asked to an ancient Greek teacher about a child who was several months old. The teacher looked at his mother and answered with a sigh: “It’s already late.” So: physical preparation of a child for a long and healthy life should begin from the moment of his birth. In the first months of your child's life, your main task is to develop his motor skills as much as possible. For example, show your child a toy, but don’t give it away right away so that the baby will try to reach for it and grab it.

Make him follow her with his eyes, turning his head: this will be a good stimulation of the neck muscles. From 4 to 6 months. teach your child to roll over onto his side and tummy; from 6 - crawl, and from 7-8 to walk, holding on to some support. Physical education of children in the second and third years should help them become fully comfortable with a wide variety of movements - from walking to running and jumping. Also, during this period of the child’s life, parents should make sure that he develops correct posture. Usually, by the third year, children not only understand words, but also know how to speak, so during this period it is worth paying special attention to the child’s mental development. For example, it will be very useful if your child learns to read and write well before school.

Most of the skills and basics of physical education of children in the family are imprinted by them mainly from two to six years. Exactly what a child learns at this age will turn into a habit for the rest of his life: this concerns his discipline, regular exercise, observance of personal hygiene rules, and daily routine. From two to six years of age, a child is especially susceptible to imprinting; to conditioning - that is, to direct conscious learning - to an incomparably lesser extent, therefore the main means of physical education of a child in preschool age should be a game. Through play, for example, through imitation of animals, the child can easily master basic physical exercises, such as walking, running, balance exercises, throwing, climbing, and outdoor games. It is better not to explain to the child how to perform this or that exercise, but to show it and give a clear example. The child will begin to copy your actions, and you yourself will have the opportunity to take care of your physical fitness.

Any method of physical education for children involves developing the correct daily routine. So, the child should go to bed and get up at the same time whenever possible. How younger child, the more time he needs to sleep. Preschoolers and students in grades 1-2 are recommended to sleep, or just lie down for one and a half to two hours after lunch. Also, the timing of meals should be strictly regulated.

Daily walks are of great importance for the physical education of children. They are useful in any weather. Some parents, as punishment for any misdeeds of their children, deprive them of walks. If you want your child to grow up healthy, it is better not to do this. You should also not dress your child too warmly, even in winter, since overheating only increases the risk of catching a cold for him. Most physical education methods for children find outdoor exercise very beneficial. However, walks for a child also mean communication with peers and, of course, games, both active and developing creative abilities, for example, when your child builds his own fortifications in the sandbox. In the yard, children usually play “store”, “kindergarten”, hospital, etc. They come up with plots for games themselves, based on what they see around them. Play is an important moment for a child to understand the world around him and socialize. Also, while playing, children successfully use playground equipment - ride down a slide, swing on a swing, climb ladders, etc., which is also one of the means of physical education for children.

One of the most important forms of physical education of a child, which is of great importance for the prevention of various diseases, is hardening. Hardening a child should begin gradually from a very early age, for example, by teaching him to sleep with the window open. At first, air baths from +20°C for the smallest to + 18°C ​​for junior schoolchildren. Contrasting air baths are also very useful for the general physical training of a child: in one of the rooms you should open a window, in another - turn on the heater, and start playing with the child, for example, in catch-up, so that he constantly runs from one room to another for several minutes. another. Air hardening methods are simple and convenient. Just being on the outdoors has great preventive value in the matter of general physical training for children, but even more beneficial for their health is hardening with water - traditional douches and rubdowns. When carrying out such procedures, the water temperature should be lowered very, very smoothly, over several months, so that the child does not feel any discomfort. The temperature is reduced each time by one or two degrees from 38°C to 18°C.

A significant role in the physical education and development of a child is played by hiking trips. The difficulties that a child encounters during such a hike shape his endurance, perseverance, and self-discipline. Walking in nature is beneficial for both the physical and mental development of a child. During the hike, he strengthens his body and learns a lot of new things about the local flora and fauna, especially if the parents do not skimp on explanations. If hikes are carried out regularly, young children get used to easily covering distances of more than 7 kilometers. During halts, you can arrange entertaining outdoor games for children: the same hide and seek, or tag. Walks in nature are of no small importance for the child’s physical preparation for school, in particular, for the loads that he will have to endure in physical education lessons.

For successful physical preparation of children for school, it is also useful to set up a sports corner at home. Your child will enjoy climbing the wall bars, perhaps even trying to do pull-ups on the bar and rings. Already from the age of five or six, you can begin to teach your child some sports - badminton, table tennis, some types of gymnastics, cycling. They will be very useful even for the little ones regular classes swimming, so that at school, for example, when visiting the pool, the child does not experience hydrophobia, but feels at ease and confident in the water, causing the envy and admiration of his peers.

It is believed that physical education lessons are sufficient for the physical education of school-age children. But only the laziest parents think so, because school physical education lessons involve less than 12% of the motor activity of a normal child. Therefore, home physical education and child development in school years not only does not stop, but moves to a qualitatively new level. For example, it is very useful for the purpose of general physical training for children, when the exercises that the child performed in physical education class are practiced again at home, together with their parents, turning into a fun game.

Physical education of school-age children allows initial training to practice almost any sport, such as football, volleyball, water polo, long jump, high jump, and many others. The physical education of children and adolescents is favored by the spirit of competition and the desire to win, however, participation in competitions of one level or another should have strict age regulations, since for a child this is not only physical, but also psychological, emotional stress, which can lead to unpleasant consequences, severe nervous breakdowns, which, of course, is not part of the tasks of children’s physical education.

The older a child gets, the greater the load he can withstand. Of course, in teenage years, the child himself is free to choose an activity to his liking, perhaps not related to sports in any way. But special attention should be paid to the physical training of adolescents. During adolescence, when rapid growth of the body occurs due to hormonal changes, it is especially important for the child to observe good physical fitness. So, physical training teenagers 12-15 years old already assume the opportunity to exercise power types sports.

Even if your child doesn't professional athlete, general physical training started in early childhood, will help him maintain good health for many years, and therefore the joy of life; will help make him ready for life's challenges.

	Strong PRESS: why does a child need it? Strong relief press, or at least toned stomach- the dream of most modern men and women, regardless of age. What hinders the achievement of this good goal is, as a rule, the eternal enemy healthy image life is lazy. It’s even worse if laziness prevents not only adults, but also their children from developing the skills of hard work in relation to their health.	Rules of the game of croquet Each croquet player must follow a strict order of strokes: first the first red plays, then the first black; the second is red, the second is black, and so on. If a player misses his shot, he loses the right to it until the next turn.

Nowadays, society does not attach due importance to physical education lessons at school. Some people think that at school there is nothing interesting or useful in physical education lessons and it is better for the child to do additional lessons, while others are simply lazy and he/she does not go to these lessons out of principle. An even more frightening trend is the fact that the promotion of a lifestyle in which sports plays an important and fundamental role has come to almost nothing in our country. That is why it is necessary to understand and realize the usefulness of physical education lessons at school.

Approximate standards from grades 1 to 11

Exercises	Boys				Girls
	5	4	3		5	4	3
Run 30 m (sec)	6,1	6,9	7,0		6.6	7,4	7,5
“Shuttle run” 3x10 m (sec.)	9.9	10.8	11,2		10.2	11,3	11,7
Skiing 1 km.	8.30	9,00	9,30		9.00	9,30	10,0
Cross 1000 m (min.,sec.)	no time				no time
Standing long jump (cm)	140	115	100		130	110	90
Throwing medicine ball(cm)	295	235	195		245	220	200
Throwing a small ball 150g (m)	20	15	10		15	10	5
Throwing at a target from 6 m	3	2	1		3	2	1
Jumping rope in 1 minute.	40	30	15		50	30	20
Raising the body in 1 minute.	30	26	18		18	15	13
Hanging pull-up (one time)	4	2	1
Pull-ups while lying down (one time)					12	8	2
Seated forward bend (cm)	9	3	1		12,5	6	2

Exercises 2nd grade, approximate standards	Boys
4×9 m, sec	12,0	12,8	13,2	12,4	12,8	13,2
3×10 m, sec	9,1	10,0	10,4	9,7	10,7	11,2
Run 30 m, s	5,4	7,0	7,1	5,6	7,2	7,3
Running 1,000 meters	without time
Standing long jump, cm	165	125	110	155	125	100
	80	75	70	70	65	60
	70	60	50	80	70	60
Pull-up on the bar	4	2	1
	23	21	19	28	26	24
Squats (number of times/min)	40	38	36	38	36	34
	12	10	8	12	10	8

Exercises 3rd grade, approximate standards	Boys
3×10 m, sec	8,8	9,9	10,2	9,3	10,3	10,8
Run 30 m, s	5,1	6,7	6,8	5,3	6,7	7,0
Running 1,000 meters	without time
Standing long jump, cm	160	130	120	160	135	110
High jump method of stepping, cm	85	80	75	75	70	65
Jumping rope (number of times/min.)	80	70	60	90	80	70
Pull-up on the bar	5	3	1
Throwing tennis ball, m	18	15	12	15	12	10
Raising the body from a supine position (number of times/min)	25	23	21	30	28	26
Squats (number of times/min)	42	40	38	40	38	36
	13	11	9	13	11	9
	6	4	2	5	3	1

Exercises 4th grade, approximate standards	Boys
3×10 m, sec	8,6	9,5	9,9	9,1	10,0	10,4
	5,0	6,5	6,6	5,2	6,5	6,6
Run 1,000 meters, min	5,50	6,10	6,50	6,10	6,30	6,50
Standing long jump, cm	185	140	130	170	140	120
High jump method of stepping, cm	90	85	80	80	75	70
Jumping rope (number of times/min.)	90	80	70	100	90	80
Pull-up on the bar	5	3	1
Tennis ball throwing, m	21	18	15	18	15	12
Raising the body from a supine position (number of times/min)	28	25	23	33	30	28
Squats (number of times/min)	44	42	40	42	40	38
	15	14	13	14	13	12
Pistols, supported on one hand, on the right and left leg (number of times). (m)	7	5	3	6	4	2

Exercises, 5th grade	Boys			Girls
	5	4	3	5	4	3
Shuttle run 4×9 m, sec	10,2	10,7	11,3	10,5	11,0	11,7
Run 30 m, s	5,5	6,0	6,5	5,7	6,2	6,7
Run 60 m, s	10,0	10,6	11,2	10,4	10,8	11,4
Run 300 m, min, s	1,02	1,06	1,12	1,05	1,10	1,15
Run 1000 m, min, s	4,30	4,50	5,20	4,50	5,10	5,40
Run 2000 m	No time tracking
Cross 1.5 km, min, s	8,50	9,30	10,0	9,00	9,40	10,30
from hanging, once	7	5	3
Pull-up on a low bar from a hanging position, one time				15	10	8
Flexion and extension of the arms while lying down	17	12	7	12	8	3
Raising the body from a supine position, arms crossed on the chest in 1 minute, once	39	33	27	28	23	20
, cm	170	160	140	160	150	130
Running long jump, cm	340	300	260	300	260	220
Running high jump, cm	110	100	85	105	95	80
Skiing 1 km, min, sec	6,30	7,00	7,40	7,00	7,30	8,10
Skiing 2 km, min, sec	No time tracking
Simultaneous stepless movement Herringbone lift Descent into the “gate” made of sticks Plow braking	Ski technique
	Exercises, 6th grade Boys 4×9 m, sec 10,0 10,5 11,5 10,3 10,7 11,5 Run 30 m, s 5,5 5,8 6,2 5,8 6,1 6,5 Run 60 m, s 9,8 10,2 11,1 10,0 10,7 11,3 Run 500 meters, min 2,22 2,55 3,20 , min 4,20 4,45 5,15 Running 2,000 meters no time Cross-country skiing 2 km, min 13,30 14,00 14,30 14,00 14,30 15,00 Cross-country skiing 3 km, min 19,00 20,00 22,00 Standing long jump, cm 175 165 145 165 155 140 Pull-up on the bar 8 6 4 Lying push-ups 20 15 10 15 10 5 10 6 3 14 11 8 40 35 25 35 30 20 46 44 42 48 46 44 Exercises, 7th grade Boys 4×9 m, sec 9,8 10,3 10,8 10,1 10,5 11,3 , With 5,0 5,3 5,6 5,3 5,6 6,0 Run 60 m, s 9,4 10,0 10,8 9,8 10,4 11,2 Run 500 meters, min 2,15 2,25 2,40 , min 4,10 4,30 5,00 Run 2,000 meters, min 9,30 10,15 11,15 11,00 12,40 13,50 Cross-country skiing 2 km, min 12,30 13,30 14,00 13,30 14,00 15,00 Cross-country skiing 3 km, min 18,00 19,00 20,00 20,00 25,00 28,00 Standing long jump, cm 180 170 150 170 160 145 Pull-up on the bar 9 7 5 Lying push-ups 23 18 13 18 12 8 Bend forward from a sitting position 11 7 4 16 13 9 Raising the body in 1 minute from a lying position (press), times 45 40 35 38 33 25 Jumping rope in 20 seconds 46 44 42 52 50 48 Exercises, 8th grade Boys 4×9 m, sec 9,6 10,1 10,6 10,0 10,4 11,2 , With 4,8 5,1 5,4 5,1 5,6 6,0 Run 60 m, s 9,0 9,7 10,5 9,7 10,4 10,8 Run 1,000 meters, min 3,50 4,20 4,50 4,20 4,50 5,15 Run 2,000 meters, min 9,00 9,45 10,30 10,50 12,30 13,20 Cross-country skiing 3 km, min 16,00 17,00 18,00 19,30 20,30 22,30 Cross-country skiing 5 km, min without time Standing long jump, cm 190 180 165 175 165 156 Pull-up on the bar 10 8 5 Lying push-ups 25 20 15 19 13 9 Bend forward from a sitting position 12 8 5 18 15 10 Raising the body in 1 minute from a lying position (press), times 48 43 38 38 33 25 56 54 52 62 60 58 Exercises, 9th grade Boys 4×9 m, sec 9,4 9,9 10,4 9,8 10,2 11,0 , With 4,6 4,9 5,3 5,0 5,5 5,9 Run 60 m, s 8,5 9,2 10,0 9,4 10,0 10,5 Run 2,000 meters, min 8,20 9,20 9,45 10,00 11,20 12,05 Cross-country skiing 1 km, min 4,30 4,50 5,20 5,45 6,15 7,00 Cross-country skiing 2 km, min 10,20 10,40 11,10 12,00 12,45 13,30 Cross-country skiing 3 km, min 15,30 16,00 17,00 19,00 20,00 21,30 Cross-country skiing 5 km, min without time Standing long jump, cm 210 200 180 180 170 155 Pull-up on the bar 11 9 6 Lying push-ups 32 27 22 20 15 10 Bend forward from a sitting position 13 11 6 20 15 13 Raising the body in 1 minute from a lying position (press), times 50 45 35 40 35 26 Jumping rope in 25 seconds 58 56 54 66 64 62 Exercises, 10th grade Boys 4×9 m, sec 9,3 9,7 10,2 9,7 10,1 10,8 , With 4,7 5,2 5,7 5,4 5,8 6,2 Run 100 m, s 14,4 14,8 15,5 16,5 17,2 18,2 Run 2 km, min 10,20 11,15 12,10 Running 3 km meters, min 12,40 13,30 14,30 Cross-country skiing 1 km, min 4,40 5,00 5,30 6,00 6,30 7,10 Cross-country skiing 2 km, min 10,30 10,50 11,20 12,15 13,00 13,40 Cross-country skiing 3 km, min 14,40 15,10 16,00 18,30 19,30 21,00 Cross-country skiing 5 km, min 26,00 27,00 29,00 without time Standing long jump, cm 220 210 190 185 170 160 Pull-up on the bar 12 10 7 3 2 1 Lying push-ups 32 27 22 20 15 10 10 7 4 Climbing a rope without using legs, m 5 4 3 Bend forward from a sitting position 14 12 7 22 18 13 Raising the body in 1 minute from a lying position (press), times 50 40 35 40 35 30 Jumping rope in 25 seconds 65 60 50 75 70 60 Exercises, 11th grade Boys 4×9 m, sec 9,2 9,6 10,1 9,8 10,2 11,0 , With 4,4 4,7 5,1 5,0 5,3 5,7 Run 100 m, s 13,8 14,2 15,0 16,2 17,0 18,0 Run 2 km, min 10,00 11,10 12,20 Running 3 km meters, min 12,20 13,00 14,00 Cross-country skiing 1 km, min 4,30 4,50 5,20 5,45 6,15 7,00 Cross-country skiing 2 km, min 10,20 10,40 11,10 12,00 12,45 13,30 Cross-country skiing 3 km, min 14,30 15,00 15,50 18,00 19,00 20,00 Cross-country skiing 5 km, min 25,00 26,00 28,00 without time Cross-country skiing 10 km, min without time Standing long jump, cm 230 220 200 185 170 155 Pull-up on the bar 14 11 8 Lifting upside down on a high bar 4 3 2 Lying push-ups 32 27 22 20 15 10 Lean forward from sitting position, cm 15 13 8 24 20 13 Bending and extension of the arms in support on the uneven bars, once 12 10 7 Bend forward from a sitting position 14 12 7 22 18 13 Raising the body in 1 minute from a lying position (press), times 50 45 40 42 36 30 Jumping rope in 30 seconds 70 65 55 80 75 65 Jumping rope in 60 seconds 130 125 120 133 110 70 Many parents believe that physical education teachers at school are people who have nothing to do with sports or sports education. It is immediately important to note that this statement is fundamentally not true. First of all, it is necessary to realize that nowadays, without being a professional athlete in the past or a person with sports education, getting a job in a school as a physical education teacher is almost impossible. This fact indicates that all those children who will engage in physical education at school under the supervision of a specialist practitioner or theorist (depending on the type of previous activity of the teacher) will at least be able to achieve good results in certain sports disciplines, if they want to. . It is very important that people who attend physical education classes develop motivational qualities in themselves. If we compare in everyday life people who paid attention to sports and those who never wore a tracksuit, then the difference in life motivation is visible to the naked eye. People involved in physical education, and therefore the majority of those who attend physical education classes at school, are much more successful, since even during their school years, in physical education lessons, they develop such qualities as determination and overcoming oneself. According to statistics, those who do not attend physical education classes on a regular basis get sick twice as often during flu epidemics as those who regularly attend physical education classes. As a result, those who get sick more often have a large number of problems with academic performance due to the fact that they attend fewer classes at school. It would seem that skipping classes at school and not wanting to attend physical education classes are in no way connected at first glance. However, if you trace the cause-and-effect relationship described above, it becomes clear why it is so important to go to physical education classes and not look for excuses for yourself to once again sit on the bench while your classmates are taking tests or just playing sport games. If all of the above arguments are not convincing enough, then a small experiment should be conducted. The student needs to compare his well-being over two months. Let him not go to sports at school for one month and sit on the bench. In another month, you must attend all physical education lessons and follow all the teacher’s instructions. Each day of these two days it is necessary to leave an entry in a special diary, in which the student will leave his impressions of his well-being and general condition of the body. After two months, re-read the diary and compare your notes. Surely the conclusions will be amazing for many, but what they will be can be found out by conducting this experiment. Of course, it is quite difficult to call modern school physical education perfect. And there are many reasons for this. But if you approach this lesson more carefully, consider what the teachers offer, and do not try to evade and hide somewhere in the alley, then in the future you will be able to express huge gratitude to the teachers for this. Now let’s move away from loud phrases and try to figure out what the real benefits of being in the gym are, or sports ground. First of all, it's a matter of physiology. A growing young body requires mobility in order to be able to circulate blood throughout the body. This is why children tear down ceilings in hallways or classrooms during recess. And the more you try to keep them under strict discipline, the louder they will scream at recess. Physical education classes are designed to balance this imbalance. A properly constructed physical warm-up allows you to disperse excess energy throughout the body. In this case, there is no overwork, as well as the danger of getting a sprain or other kind of injury. Moreover, thanks to active physical exercise The body is morally recharged when the brain temporarily switches off complex mathematical calculations or thoughts about a literary plot, giving a person the opportunity to refresh his thoughts. In the future, this helps you cope with complex tasks that were left for last. Among other things, physical education sometimes allows a person to reveal hidden talents that in another environment he would simply be embarrassed to reveal. After all, here, in essence, everyone is equal and everyone is in equal conditions, when few people will joke about your successes. But an experienced teacher will be able to assess the possible potential and develop it in the future. This is exactly how future football players, volleyball players, basketball players, and track and field athletes manifest themselves. After visiting the gym, many people want to develop independently, improve their body and improve their health. And this is precisely what is valuable in school physical education, as a source of limitless opportunities in the future.

For children 8–11 years old

Physical training young football players- one of the most important factors their

Further progress in teaching football techniques and tactics. Features of children 8–11

Years of age allow for targeted influence on the development of such qualities as speed,

Agility, flexibility, strength and coordination.

Before starting the learning process, it is necessary to identify the level of development of physical

Qualities of students. Assessment of passing the test is necessary for coaches to make adjustments

Plans in educational and training work on general physical training.

To do this, you need to pass the simplest tests: running 15 meters, running 30 meters, jumping

Length from a standstill, and also evaluate dexterity.

Agility assessment exercises are performed on a 25 meter long platform. Start and

The finish line is on the same line. The entire 25-meter section is divided into 5-meter sections.

The segments are marked with chips. The first 5 meters - running facing forward, the second 5 meters -

Run with an extended step on your left side, then turn 90 degrees, run backwards,

Turn 90 degrees, run side step on the right side and finish facing forward.

Table of standards for students aged 8-11 years:

8 years 9 years 10 years 11 years

Run 15 meters (sec) 3:50-3:30 3:30-3:15 3:15-3:00 3:00-2:85

Run 30 meters (sec) 5:80-5:60 5:60-5:40 5:45-5:30 5:30-5:15

Long jump (cm) 150-160 160-165 165-170 170-180

Agility (sec) 8:00-7:30 7:30-6:40 6:40-6:10 6:10-5:80

When the initial level of physical fitness of young football players is known, it is possible

Get started with the work that will allow us to raise these physical qualities for more

Football training session. For children 8-9 years old, it is recommended to spend 3-4

Football lessons per week, for children 10-11 years old - 4-5 lessons.

Sample list of exercises for classes

General physical training

Walking is normal at a moderate pace, on your toes, on your heels, raising your knees high,

Rolling from heel to toe, left to right side from heel to toe (two feet together), on the outside and inside of the foot, cross step, lunges, back forward, etc.

Running is normal; along straight lines and arcs; snake (with high knees); wide,

Small steps with overlapping of the shin; cross step; jumping, slowing down and

Accelerating; with jumping over obstacles; jumping; with a change in direction;

Shuttle; raising straight legs forward; starts from various positions with your back

Forward; side step; various running combinations.

Bouncing on your toes; on one, on two legs; jumping from foot to foot; jumping off

Various heights with jumping up and jumping over obstacles; in length and

Standing height; with a jump rope, rotating it forward, backward, on two legs, alternately changing

Legs moving forward; up with the head touching the ball; through various objects

Heights; from foot to foot, jumping in place with turns to the right, left, 180 and 360

degrees; jump up on two legs and on one from two to three steps; sequentially

Through several obstacles of varying heights; running by jumping, jumping right, left

Sideways with moving forward, etc.

Remember that at this age ankle joint is still poorly developed and is developing in children

Formation of posture, so serious attention should be paid to exercises for

Strengthening the muscles of the back and foot.

Exercises to develop speed and agility

Running exercises

All exercises are performed in pairs to maintain a competitive spirit. IN

In running exercises, you can put the ball on the finish line, and the competition is on

Speed ​​and agility will take on a slightly more interesting character - the task of who is faster

Gets to the ball.

A. Starting position – facing forward. At the first signal from the coach, students

Execute fast run(“running frequency”) in place, at the second signal – a jerk forward by

10-15 meters to the finish line. Do 2-3 series 5-7 times, pause between series

– 3–5 minutes.

B. Starting position - turning left side, right side or back to the line

Start. At the coach’s signal, quickly turn around to face the starting line and make a dash

Forward 5–15 meters. The same thing only from a sitting position facing forward, with your back,

Left or right side; lying in support on your hands. Each exercise is performed 3–

C. Starting position – left or right side to the starting line. According to the first

The signal is the frequency of running in place, the second signal is to turn around and face forward

A dash 10–15 meters ahead to the finish line. Repeat 3-5 times.D. From the starting line there are 2 cones every 5 meters. On signal, students

Make a dash to the first cone, touch it with your hand, return to the line

Start by running backwards, touch the starting line with your hand and make a jerk with your face

Forward to the second cone. The exercise is performed 3–8 times. Pause to rest between

Repeats – 1 minute.

E. Starting position – children stand at a distance of 50-60 centimeters facing each other

Friend and sideways to the starting line. Starts after one of the partners touches

Until the second. The task of the second one is to catch up with the first one at a distance of 10-15 meters and show off

(“sully”) it. The exercise is performed 4–8 times. Pause to rest between

Repeats – 1 minute.

F. At a distance of 15 meters, three barriers with a height of 20 to 30 centimeters are set up.

Starting position - children stand at a distance of 50-60 centimeters facing each other

And sideways to the starting line. Start at the coach's signal. The task of the starters is to be first

At the finish line, jumping over these obstacles. Two reps. Pause between them – 1

G. One of the athletes stands on the starting line with his back to the direction of movement, the other -

Facing the first athlete one and a half meters from the start line. At the coach's signal

The person standing with his back quickly turns 180 degrees and tries to be the first to cross

The finish line, which is 10-15 meters from the start. The second partner's task is

Hit the first one to this line. 2-4 reps. The pause between them is 1 minute.

Team relays

A. At a distance of 12 meters, there are cones every 3 meters (4 in total).

The starters, with the ball in their hands, run around each cone. Having run around the fourth,

They come back and pass the ball to the next participant. The team wins

The last participant of which will be the first to reach the finish line.

B. At a distance of 15 meters, there are cones every 5 meters (3 pieces in total). Between

Seven chips are placed in the first and second cones approximately 50 centimeters from each other.

Friend. On the next five-meter segment there are two barriers 20 centimeters high.

Starters run around 7 chips at speed, overcome barriers, run around the third cone,

They come back and pass the baton to the next participant.

C. At a distance of 12 meters, there are cones every 4 meters (3 pieces in total). By

At the signal, participants run to the first cone, then from the first to the second they jump on the left

Foot to foot, from second to third - on the right. Having reached the third cone, they run around it and

They return, passing the baton to the next partner.

Outdoor games

1. Game "Day and Night"

Two teams take part in the game - “Day” and “Night”. The middle line is drawn

Dividing platform. Each team has its own “home” (line, at a distance of 10–15

meters from the center line in either direction), in which the opponent has no right

Greasy. Teams line up on the line of their “homes” and, at the coach’s signal, go

Toward each other (toward the center line), when there is a meter left to the center line

One and a half times the coach names a team (for example, “Day”). Then this team must quickly turn around and run to its “home”, and the players of the other team

(“Night”) must try to harass the opponent to the home line. The team wins

The players of which will defeat more opponent players.

2. Game “Simple tag”

Players on teams. One team (A) is outside the rectangle, and the other (B) is

Inside. At the signal, one of the players of team “A” (the driver) tries in 20 seconds

Kill as many players from team B as possible, who only run inside

Rectangle. The upset players go outside the rectangle. After the shift

The driver everyone returns to the site, and the game continues until everyone

Team A will not play. Then the teams change roles. The team that wins

In the allotted time, she defeated more opponent players.

3. Game “Fishermen and Fishes”

The game takes place on a square platform, the size of which depends on the number of

Players in teams (if teams have 10 people, the size of the court is approximately 20x20

Meters). Players are divided into two teams – “Fishermen” and “Fish”. The fishermen join hands and

The fish move freely around the site. At the signal, the fishermen certain time

(1-2 minutes) try to catch the fish by surrounding them with a chain and closing it. At the end

At a certain time, the catch is counted. Then the teams change roles.

3. Game “Find your captain”

All players are divided into several groups and form circles. Inside everyone

The circle is the player with the ball, the so-called captain of the group. On signal, that's it

The players scatter around the site. At the second signal they stop, crouch and

They close their eyes. At this time, the “captains” change places. At the next signal everything

They run to their “captains” and form an initial circle. Groups gathered

They win against their “captains” first. Three or four repetitions, a pause between them 1

4. Game “Find your ball”

Two circles nested inside each other are drawn on the ground - a small one (4 meters in diameter) and

Large (diameter 16 meters). The players (12 people) stand around the perimeter of the small

Circle. 10 balls are placed at equal distances around the perimeter of a large circle. By

At the first signal from the coach, the players begin an easy run in their circle, at the second -

They make a dash and try to take possession of one of the balls. Those who didn't get the balls

They are eliminated from the game. At each next stage, the number of participants and the number of balls

Decreased by two.

Back muscle strengthening exercises

A. Starting position – lie on your stomach, stretch your arms forward. Raise on the count of one or two

At the same time, lower your arms and legs from the floor, three or four times. Perform 10–15 times.

B. Starting position – lie on your stomach, bend your arms behind your head. On the count of one or two

Lift your body off the floor, turn around and look over your right shoulder at your heels, and on the count of three or four, lower yourself to the starting position. Raise your body five to six times and

Look over your left shoulder, at seven or eight - lower to the starting position, etc.

Perform 6–10 times, depending on your level of training.

C. The exercise is performed in pairs. Starting position – players lie on their stomachs

Face each other at a distance of 3–4 meters. One of the partners has a ball in his hands. Players

They throw the ball into each other's hands, lifting their bodies off the floor. Complete two series of 10-16

Broskov. The pause between series is 1 minute.

Exercises for muscles abdominals

A. The exercise is performed in pairs. Starting position – players lie on their backs

Kicking each other. The players simultaneously rise and pass the ball from hand to hand.

After the transfer, they lie down and take their starting position. Complete two series of 10–

14 gears. The pause between series is 1 minute.

B. Starting position – players lie on their backs, legs bent at the knees, feet on

On the floor, arms bent at the elbows, palms behind the head. Participants should raise their torso

And reach the left knee with your right elbow, then the right knee with your left elbow, etc.

Perform 10 to 20 times.

C. similar position - players lie on their backs, arms to the sides, legs bent at the knees

And raised up (shin parallel to the floor). On the count of one or two, players lower their legs to the right

From yourself, without taking your hands off the floor; on the count of three or four, take the starting position; on

Five or six lower their legs to the left of themselves, seven or eight - to the starting position.

Perform 6–10 times in each direction.

Exercises to develop strength

Exercises A–D are performed in pairs.

Many people dream of being physical development was comprehensive and harmonious. Practice shows that you need to think about this as early as possible - from childhood. And general physical training (GPP) can help with this - a set of measures aimed at improving basic physical qualities. This will also be useful for general development, and to prepare for classes in a particular sport.

Experienced trainers who are proficient in a variety of physical training techniques will help develop agility, endurance, strength and other important qualities in the children of our city. Harmonious, proper development main muscle groups - abdominals, lumbar region, biceps, triceps, etc. The main task is to fully unleash a person’s potential. And this can be achieved through hard training, the right techniques, great desire and good sensitivity to stress.

As is known, almost every historical stage imposed its requirements on a certain physical standard of man, and both geographical and national conditions played a role. What was “classic”, for example, in Ancient Rome, differed from the “standards” of Egypt, Sparta also had its own characteristics... However, times change, but the opinion that physical development is one of the most important indicators of overall human development remains unchanged.

We do physical exercise at home. What should parents of a preschooler remember?

Physical activity - required condition for any person. Of course, not everyone can boast of the same endurance, or, in scientific terms, load tolerance, but this is not the most important thing. It is important that exercise is enjoyable and brings tangible benefits. And for this you need to follow several rules. In particular, the duration of one lesson depends on the age of the child: for example, for children 3-4 years old optimal time will be 15-20 minutes, and for children 5-7 years old you can allocate half an hour. It is important that the number of different exercises is at least 6. And each one must be repeated from 2 to 6 times. Of course, even the shortest activity requires breaks. The exercises themselves are best presented in a playful way; you can name them in an original way so that the child remembers the unusual word. Of course, during classes, various muscle groups and physical qualities of children should develop, and the individual characteristics of the child should be taken into account.

How are physical physical training classes conducted in kindergarten?

You should not assume that any activity of kindergarteners depends only on them: whoever wants to, runs, jumps, plays hide and seek or swings on a swing. This only applies to free time and walks. There are certain rules for conducting physical education classes and kindergarten- both indoors and outdoors. Here, boys and girls are taught to form and change formations (for example, from one line to several, change places, etc.), running and walking are practiced, and basic types of movements are also taught. In addition to walking and running, these are jumping, climbing, throwing, crawling, throwing. From lesson to lesson, their duration increases, as does the dosage of exercises, which allows them to develop the endurance of the children.

About the rules of hardening

Physical education and hardening almost always went hand in hand. Their relationship has been and is emphasized not only by amateurs, but also by scientists, professional trainers and teachers. You can harden not only with water, but also with air and even the sun! What are the three main rules of this useful procedure? First: it’s never too late to start, but it’s better not to delay, although you can always catch up. Second: unsystematic hardening is practically useless. If you carry out such procedures “on major holidays” - for example, once a month, then no effect can be achieved. If hardening has begun, there is no need to look for a reason to skip it! And the third rule: the time of procedures should be increased step by step. Otherwise, you can achieve the opposite: the child may get sick.