Phonetic exercise "Song of the blizzard".
Take a deep breath through your nose. On a long exhalation, say "A-a-a-a-a ..." Repeat 2 times.
* I. p. - the main stand, the ball in the hands.
1, 2 - ball up, look at it, inhale. 3, 4 - i. p., exhale. Repeat 6-7 times.
* I.p. - standing, legs apart, ball in hands, inhale.
1, 2 - turn with the ball to the right, exhale.
3, 4 - i. p., inhale.
Repeat the exercise 4 times.
* I. p. - main stance, hands on the belt, the ball on the floor in front of you.
1-8 - put your right foot on the ball, roll the ball forward - backward without removing your foot, I. p.
The same with the left foot. Repeat 3-4 times.
* I. p. - sitting, emphasis on the back, the ball is sandwiched between the feet.
1.2 - bend your legs without taking your feet off the floor.
3, 4 - i. n. Repeat 6 times.
* I. p. - lying on your back, the ball is sandwiched between the feet.
1 - hands up. -
2 - Swing forward.
3 - lean forward, touch the ball.
4 - and. n. Repeat 6 times.
* I. p. - the main stand, the ball is on the floor in front of you.
1.2 - jump on two legs over the ball.
3, 4 - turn.
The same on the other side. Repeat 20 times.
Breathing exercise.
* I. p. - feet shoulder-width apart, ball in hand.
1 - ball up, inhale, rise on toes.
2 - go down on the whole foot, the ball down, exhale. Repeat 4-5 times.
IN dispenser. The second month of winter is January. People call January - prosinets. This month, the sun shines more often and the blue sky peeps through. A folk saying says: "January is on the doorstep - the day has arrived for a chicken step." In January, children often play different games. Let's play too.
Ball game "Pick up the sign"
The teacher throws the ball to the children in turn and says nouns, and they must pick up adjectives for them. For example: Winter - cold, icy, frosty, evil ... Sky - gloomy, winter, cloudy, low ... Tree - winter, snowy, high ... Snow - fluffy, white, loose, cold ...
Guys, guess the riddles:
Flies - is silent, lies - is silent,
When he dies, then he will roar.
Children. Snow.
Educator. Like a white tablecloth
He covered the roof.
In silver dresses
Decorated the trees.
Children. This is also snow.
Head of Physical Education. Whole snowdrifts piled up. Let's imagine that we are jumping over snowdrifts.
We develop movements
* Walking on the gymnastic bench with a stop in the middle and jumping over the ribbon. Repeat 2-3 times.
* Jumping up from a deep squat (5-6 jumps 2-3 r: (Exercises are performed in a subgroup method of 6-10 L:
In the forward direction, the children perform the exercise on the bench, in the opposite direction they practice jumping, then returning to the end of their column. Repeat the entire set of exercises 2-3 times.
Educator. The last month of winter is February. In February, winter meets spring. In the old days, February was called wind blower, vyugogrey, bokogrey. Such dissimilar names. What would that mean?
Children. Wind blower - because strong winds blow in February. Blizzard - because in February there are often blizzards. And bokogrey -because spring is already close and the sun is getting warmer and warmer. And also, perhaps, because when there is a wind, a blizzard, everyone sits at home and warms their sides by the stove.
Educator. IN In February, there are still frosts, a blizzard is fierce, but the approach of spring is already felt. Russian proverb says: "In February, two friends - frost and blizzard." Let's lay out the patterns, what
frost paints the windows.
Educational game "Fold the pattern"
The teacher distributes to the children sets of the game "Fold the pattern" - 16 wooden cubes with an edge of 30 mm. The cubes are colored as follows: the front face is white, the back face is yellow, the right face is blue, the left face is red, the top face - blue-yellow, lower red-white. Children from these cubes lay out patterns according to the samples (see Fig. 11 a-d color tabs)
Head of Physical Education. Winter is the time for fun children's games. Yes come on and we'll play.
Mobile game "Bear" Like on a hill - snow, snow,
And under the hill - snow, snow,
AND on the tree - snow, snow,
And under the tree - snow, snow.
A bear sleeps under the snow.
Hush, hush... Don't make noise!
The game is repeated 2-3 times.
Head of Physical Education. Many games were invented by the Russian people. Here is one of them.
The game "Malechina-Kalechina"
Each child has a stick (20-30 cm) in his hands. You can take unsharpened pencils. Everyone pronounces: Malechin-Kalechina, how many hours
Remaining until the evening before the winter?
After the last words, each child puts the wand in the palm of his hand and tries to hold it. (The teacher keeps score at this time.) The winner is the one who was able to hold the wand the longest.
Educator. And what is the most fun holiday we celebrate in winter?
Children. New Year.
Educator. It's true, this is the most beautiful, magical holiday of the year. Let's talk about it.
1. A set of exercises sitting and lying on the floor
1. I. p. - sit down, legs apart, hands to shoulders. 1 - unbending arms up - to the sides, bend; 2 - i. P.
2. I. p. - sit down, lean your hands on the back. 1 - 2 - bend forward; 3 - 4 - and. P.
3. I. p. - sit down, legs apart, arms to the sides - lean forward, touch the foot of the right leg with your left hand; 2 - i. P
4. I. p. - sit down, hands on the belt. 1 - 3 - 3 springy forward bends, trying to touch the feet with your hands; 4 - i. P.
5. I. p. - sit down, legs apart, hands to shoulders. 1 - 2 - unbending your arms to the sides, palms up, bend over; 3 - 4 - and. P.
6. I. p. - sit down, legs apart, left hand on the belt, right hand behind the head. 1 - 3 springy slopes, trying to touch the knee of the left leg with the elbow; 4 - i. P.
7. I. p. - sit down, lean your hands on the back. 1 - bending forward, bend left leg forward; 2 - i. n. The same, bending the right leg.
8. I. p. - sit down, hands forward. 1 - raise the left leg and make a clap under the foot; 2 - i. n. The same with the right foot.
9. I. p. - sit down, hands forward. 1 - raise both legs and clap under your feet; 2 - i. P.
10. I. p. - sit down, legs apart, lean your hands behind. 1 - 2 - leaning on the right hand, bend by turning the body to the right, left hand up; 3 - 4 - and. n. The same with a left turn.
11. I. p. - sit down and lean back on your forearms. 1 - raise your legs forward; 2 - legs apart; 3 - connect the legs; 4 - i. P.
12. I. p. - kneel, hands in front. 1 - 2 - without the help of hands, sit on the mat on the left; 3 - 4 - without the help of hands in and. n. The same to the right.
13. I. p. - sit on your heels (kneeling), hands on the mat further forward. 1 - 2 - unbending your legs, lie down, bending your head to the rug; 3 - 4 - unbending your arms, bend over and sit in and. n. Do not tear off the hands and do not slide them on the rug (“wave”).
14. I. p. - get on all fours. 1 - lowering your head, make a round back; 2 - bending in the lower back, head up ("cat").
15. I. p. - get on all fours. 1 - 3 - 3 swing movements with the left foot back - up; 4 - i. n. The same with the right foot.
16. I. p. - emphasis lying face down, left leg bent, right leg back on the toe. 1 - jump to change the position of the legs (right forward, left back); 2 - jump in and. P.
17. I. p. - the same, but face up. Jump to change the position of the legs.
18. I. p. - crouching emphasis. 1 - jump emphasis lying; 2 - jump and. P.
19. I. p. - lie on your back. 1 - raise your legs forward; 2 - i. P.
20. I. p. - lie on your back, hands up. 1 - 3 - swing your arms forward, sit down and 3 springy bends forward, trying to touch your toes with your hands; 4 - i. P.
21. I. p. - lie on your back, arms to the sides with palms down, legs forward. 1 - lower your legs to the left; 2 - i. n. ("pendulum"). The same lowering the legs to the right.
22. I. p. - lie on your back. 1 - 3 - raising the left leg forward, wrap your hands around the shin and, slightly rising, touch the knee with your head 3 times; 4 - i. n. The same with the other leg.
23. I. p. - lie on your back, arms to the sides with palms down. 1 - 4 - move to the left to make a circle with your feet in the front plane. Same with the circle to the right.
24. I. p. - lie on your back, hands up. 1 - 3 - with a swing of the arms and bending the legs, clasp the legs with the hands, press the head to the knees ("grouping"); 4 - i. P.
25. I. p. - lie on your back, arms down to the sides, palms down. 1 - legs forward; 2 - legs apart; 3 - connect the legs; 4 - lower into and. P
2. a set of exercises in a couple
1.I. p. - standing with their backs to each other, hands below; B holds A by the hands. 1. - Put the left foot on the toe, raising the right hand, tilt to the left. 2. - I. p. The same in the other direction. Repeat 5-6 times.
2.I. p. - standing facing each other, legs apart, leaning forward, hands on shoulders. 1. - Spring forward tilt. 2. - Turn left. The same with turning in the other direction. Repeat 5-6 times.
3.I. n. - standing with your back to each other, hands at the top. 1. - Lunge left forward, lean back. 2. - I. p. The same with the other leg. Repeat 6-8 times.
4.I. n. - standing with your back to each other, hooking your hands under your elbows. 1. - Sit down. 2. - I. p. Repeat 6 - 8 times.
5.I. p. - standing with their backs to each other; hands on partner's shoulders. 1. - Swing the left foot to the right - forward. 2. - I. p. The same with the other leg. Repeat 6-8 times.
6.I. p. - sitting on the floor facing each other, holding hands, legs bent at the knees, resting on the feet. 1. - Straighten your left leg up. 2. - and. p. 3 - 4. - The same with the right foot. 5 - 6. - Straighten both legs up. 7 - 8. - and. n. Repeat 5-6 times.
7.I. p. - sitting facing each other, legs apart, resting on the feet; grip with right hands. 1. - One partner leans forward (the other back). 2. - I.p. 3. - Lean to the other side. 4. - I. p. The same, grip with left hands. Repeat 5-6 times.
8.I. p. - emphasis lying, legs apart; B holds A's legs at the waist. 1. - A bend your arms, B - sit down. 2. - I. p. Repeat 6 - 8 times.
9.I. p. - And kneeling, left hand forward, right up; B standing facing him, the left leg is in front, the right one holds the left hand. A. 1 - 2. - Lean back. 3 - 4. - I. p. Repeat 6 - 8 times.
10. I.p. Moving forward with a partner on the shoulders 20 - 25 m.
11. I. p. - standing facing each other; B holds A's left leg at the waist. 1 - 3. - Jumping on the right leg; change of position of the legs. 4. - and. n. The same on the other leg. Repeat 6-8 times.
3. a set of exercises with a rope
1.I. p. - the main stand, the rope is folded four times, hold in straight lowered hands. 1 - 2. - Pulling the rope, raise your hands up, bend over, putting your left foot to the side on the toe. 3 - 4. - Return to and. p., pulling the rope. Repeat 4-6 times.
2.I. p. - the main stand, the rope is folded four times behind. 1 - 3. - Leaning forward, lower the rope to the middle of the lower leg, three springy slopes; bending your arms, each time pull the torso to the legs. 4. - I. p. Repeat 6 - 8 times.
3.I. n. - kneeling, the rope folded in half, hold down. 1. - Pulling the rope, raise your hands up, left foot to the side on the toe. 2 - 3. - Springy slopes to the left. 4. - I. p. The same in the other direction. Repeat 5-6 times.
4.I. n. - legs apart, rope under the foot of the left foot. The arms are bent at the elbows, the rope is stretched. 1. - Standing on the right leg, raise the left, bent at the knee. 2 - 3. - Straighten your left leg forward, pulling the rope with your foot, keep your balance. 4. - I. p. The same with the other leg. Repeat 6-8 times.
5.I. p. - the main stand, standing on a rope, its ends in the hands. 1. - Left lunge forward, arms to the sides, pulling the rope. 2 - 3. - Spring flexion of the left leg. 4. - I. p. The same with the other leg. Repeat 6-8 times.
6.I. p. - emphasis sitting behind, legs apart; the rope is folded in half in the hands, stretched. 1. - Lean forward, making a circle with your hands forward, lowering the rope by the foot. 2. - I. p. Repeat 6 - 8 times.
7.I. n. - lying on the stomach, arms straight behind the back. Hold the rope folded in half. 1. - Take straight legs back, at the same time raise your arms back, stretching the rope, bend. 2 - 3. - Hold. 4. - I. p. Repeat 6 - 8 times.
8.I. p. - lying on your back, legs together straight up, the rope is folded in half, stretched with your hands on the soles of your feet. 1. - Roll back, touching the floor with toes, the rope is stretched, do not bend your legs. 2. - I. p. Repeat 6 - 8 times.
9.I. n. - the main stand, the rope in straight hands behind. 1-4. - Jumping on both legs, rotating the rope back. 5 - 8. - Steps in place. Repeat 5-6 times.
10. I. p. - half squat, the rope is folded in half in the left hand. 1 - 4. - Jumping on both legs over the rope, rotating it forward. 5 - 8. - Walking in place, rotating the rope back from the side in the left hand. Repeat 5-6 times.
11. I. p. - main stance, rope behind in lowered hands. 1 - 4. - Circle with arms forward crosswise, four jumps on both legs, rotating the rope forward. Repeat 5-6 times.
Complex No. 1
Complex "Surya Namaskara"
for the development of the spine and raising the emotional state of the student.
performed to the music (appeal to the sun).
I greet and bow to you, the friend of everyone and everything on earth (stand straight with your legs together, bend your arms to your chest, joining your palms with your fingers up) - 4 counts.
Thank you for giving life to me and all living things (bend over, hands up, palms forward, inhale) - 3 - 4 counts.
Thank you for your great function that sets the rhythm on the planet (lean forward, hands touch the floor, exhale. Strive to put your palms on the floor and reach your knees with your head) - 4 counts.
Thank you for the strength, the energy that you give to me and others (rider - squat on the left leg, right back into a wide lunge position, hands and left foot on the same line. Take your head back - inhale) - 4 couples.
I admire your radiance (mountain - inhale, hold your breath. Take your left leg back to your right. Lower your head as low as possible on your chest) - 4 counts.
I enjoy your warmth (kitty - bend your arms and touch the floor with your knees, chest, forehead - inhale) 0 4 counts.
For me, you are a great creation of the cosmic mind, I bow before you (snake - straighten your arms and take the position of emphasis lying on your hips, bend as much as possible) - 4 counts.
I dissolve in love for you (mountain - emphasis bent over, without taking your heels off the floor - exhale) - 4 counts.
I admire the power and strength (rider - straighten up, bend the left and put the foot on the stop line with the hands. The left knee touches the floor slightly, head back - inhale) - 4 counts.
I am your servant, be condescending to me for my weaknesses (stand on the right foot, attaching the left to the position of bending forward - exhale) - 4 counts.
Thank you for the enlightenment that you give to the mind (straighten your arms up, bend over - inhale) - 4 counts.
I bow to you, the friend of everyone and everything on earth (lower your arms, straighten up, relax - exhale).
Complex No. 2
A set of exercises for SHG students with respiratory diseases
When performing these exercises, it is necessary to alternate with breathing and relaxation exercises in order to reduce total load and strengthen the respiratory muscles.
Teaching rational breathing is an important and difficult task. Teach correct breathing follows as in static positions as well as during movement. When expanding chest- take a breath. When squeezing - exhale. The exhalation phase is lengthened by exercises performed on exhalation through the mouth. Breathing during squats, during turns, torso bends, walking.
Complex 1
Breathing exercises for students
1. At the expense of 1-4 slow deep breath;
5-8 slow full exhalation.
2. At the expense of 1-3 slow deep breath;
4 rapid exhalation through the mouth.
3. At the expense of 1 quick breath through the mouth;
2-6 slow full exhalation
Repeat 4 times
4. At the expense of 1 breath in a small portion;
2 pause on exhalation;
3 breath in a small portion;
4 pause;
5 breath in a small portion;
6 pause;
7-8 full exhalation.
At the expense of 1-8 free breathing. You should start with 1-2 pauses, gradually increase to 5-6 times. Repeat 2 times.
5. At the expense of 1-2 full deep breath;
3 pause;
4 exhale a small portion;
5 pause on exhalation;
6 exhale a small portion;
7 pause on exhalation;
8 complete exhalation.
At the expense of 1-8 free breathing. Repeat 2 times.
6. At the expense of 1-2 full breath;
3-6 breath holding;
7-8 full exhalation. At the expense of 1-8 free breathing. Repeat 2 times
Complex 2
Students with respiratory diseases (chronic bronchitis, bronchial asthma, etc.) exercises that cause breath holding, straining are contraindicated.
1. Walking in place, gradually increasing the pace, sweepingly working with your hands for 1 minute.
2. I. p. - stand legs apart
Repeat 8-10 times.
3. I. p. - stand legs apart, hands in front of the chest
1-3 - hands back. 4-ip Breathing is arbitrary. Repeat 5-6 times.
4. I. p. - stand legs apart, hands on the belt
1-2 - take your shoulders back - take a deep breath through your nose
3-4 - shoulders forward - exhale through the mouth. Repeat 5-6 times.
5. I. p. - o.s., hands on the belt.
1- rise on toes - inhale.
2 - squat - exhale.
3 - get up - inhale.
4 - and. p. - exhale.
6. I. p. - about. With.
1 - max left, arms to the sides - inhale
2 - i. p. - exhale
3 - swing right, arms to the sides - inhale
4 - i. p. - exhale.
7. I. p. - about. s., hands up
1 - tilt, arms back
2 - i. p. Count 3-4 - the same. Breathing is arbitrary.
8. Walking in place, gradually increasing the pace, sweepingly working with your hands for 1 minute.
9. I. p. - stand legs apart.
1-2 - hands up - inhale through the nose
3-4 - arms down - long exhalation.
Repeat 8-10 times. Don't hold your breath.
Complex No. 3
Special exercises for correct posture
Exercises in the starting position
I. Exercises for the muscles of the hands, shoulder girdle and backs, straightening the spine and expanding the chest:
1. I.P. - O.S., or legs apart, arms to the sides:
a) bending the arms elbow joints, put your palms on the back of your head, bend over;
b) - bring straight arms forward and, crossing them, make 2-3 additional springy movements inward, then spread your arms to the sides and make springy movements back;
2. I.P. - leg stand apart:
a) - tilt forward, bending over, do not lower your head, arms to the sides, hands behind your head, palms on the back of your head, arms up;
b) - the same, holding gymnastic stick.
3. I.P. - O.S., standing with your back to the gymnastic wall at a distance of a step from it, raise your hands up and, with an overhand grip, grasp the rail of the gymnastic wall at shoulder width;
a) - rise on your toes and bend in the upper body;
b) - the same, but bending the leg forward.
II. Exercises for the muscles of the body, which increase the mobility of the spine and create a good muscular corset:
1. I.P. - O.S., or legs apart, arms down:
a) - tilting the torso to the sides with simultaneous sliding of the hands along the torso - "pump".
2. I.P. - stand legs apart, wider than shoulders, arms up, fingers intertwined, take your hands back away and with the movement of your arms forward down, put your torso down, hold your hands between your legs, as far as possible - “lumberjack”.
III. Exercises in balancing, maintaining the balance of the body in place and in motion, well educating and reinforcing the skill in children and adolescents correct posture:
1. I.P. - O.S., hands on the belt, the ball on the head - holding the ball on the head, smoothly crouching, kneel down, sit on the heels, keep the head and torso straight;
2. I.P. - too - raising your arms to the sides, stand on the bench, and then get off and lower your hands, try not to drop the ball, walking with the ball on your head, etc.
Exercises in the starting position, sitting on the bench
1. I.P. - sitting on a bench, legs extended, feet fixed, hands behind the head - tilt the body back, bringing the back of the head closer to the floor, elbows laid back;
2. I.P. - too - hands on the seat, bend your legs wide spreading your knees and pulling your hips to your stomach, keep your torso straight.
Exercises in the starting position standing on your knees and all fours.
1. I.P. - kneeling:
a) - squatting on your heels, lean forward, spread your arms to the sides, look straight;
b) - sitting on the heels, holding on to the heels to bend, pushing the pelvis forward;
2. I.P. - stand on all fours, raise your left hand forward - up, straighten your right leg back up, bending your back, also with the other hand and foot.
Exercises in the starting position lying down
1. I. P. - lying on your back, raise your torso, leaning on your elbows, arching your back and moving your head back;
2. I.P. - lying on your stomach, lower your head down, arms bent behind your back, fingers interlaced - raise your head up, stretch your arms, bringing your shoulder blades together, bend your back and slightly raise your chest from the floor, avoid large bending of the lumbar part of the body , the same holding a gymnastic stick in his hands with a grip from above or below.
Hanging exercises on the gymnastic wall
These exercises help stretch the spine, increase its flexibility and strengthen the muscles of the back and abdomen.
- I.P. - hanging with your back to the wall - alternately raising the outstretched legs forward, alternately or simultaneously bending the legs, etc.
Complex No. 4
COMPLEX OF EXERCISES FOR PREVENTION AND CORRECTION OF INITIAL FORMS OF FLATFOOT
1. Starting position sitting on a chair, one leg extended forward. Turning the foot inward with pulling the toe. Ten times with each leg.
2. The same in a standing position.
3. Starting position standing on the outer arches of the feet. Rise on toes; return to starting position. Repeat 6-8 times.
4. I.p. - the same. Half squats. Repeat 6-8 times.
5. Starting position standing, hands on the belt. Walking on the outer arches of the feet 30-60s.
6. Starting position standing, socks closed. Raise your toes up; return to starting position. Repeat 10-15 times.
7. Starting position standing, socks together, heels apart. Rise on toes; return to starting position. Repeat 10 times.
8. Starting position standing, legs apart (feet parallel), arms to the sides. Sit down with support on the entire foot; return to starting position. Repeat 6-8 times.
9. Starting position standing, right (left) leg in front of the toe of the left (right) - track to track. Rise up on your toes; return to starting position. Repeat 8-10 times.
10. Starting position standing on toes (feet parallel), hands on the belt. Rise on toes and lower to the entire foot. Repeat 8-10 times.
11. Starting position standing on toes. Expand the heels out; return to starting position.
Repeat 8-10 times.
12. Walking down an incline.
13. Walking on toes (backward) up an inclined plane.
14. Grabbing a pencil or stick with your toes, walking for 30-40 seconds.
Complex №5
COMPLEX OF EXERCISES WITH A TENNIS BALL
1.I. n. - legs apart, the ball is in front in lowered hands. 1. - Raise your hands up, bend over. 2. - Bending your arms, touch the ball to the neck.3. - Straighten your arms up, sit down. 4. - I. p. Repeat 6 - 8 times.
2.I. n. - legs apart, arms to the sides, the ball in the left hand, turned palm down. 1 - 2. - Release the ball from the hand and after the rebound, turning the torso to the left, catch the ball right hand. The same on the other side. Repeat 6-8 times.
3. I. p. - lying on the stomach, the ball is in both hands at the top. 1 - 2. - Bend over, hands with the ball behind your head. 3 - 4. - I. p. Repeat 6 - 8 times.
4. I. p. - main stance, arms to the sides, ball in the left hand. 1. - Raise your left leg forward. 2. - Hit the ball on the floor under the foot so that the ball bounces slightly to the right. 3. - Lowering the leg, catch the ball with the right hand. The same under the other leg. Repeat 6-8 times.
5. I. p. - sitting, legs straight, arms to the sides, the ball in the left hand. 1. - Raise straight legs and, lowering your arms, shift the ball under your knees from your left hand to your right.2. - Lower your legs, arms to the sides (ball in your right hand). 3 - 4. - The same, shifting the ball from the right hand to the left. Repeat 6-8 times.
6. I. p. - legs wider than shoulders, arms forward, ball in left hand. 1. - Unclench your fingers, release the ball from your left hand and, quickly crouching, catch it with both hands near the floor. 2. - Straighten up. The same with the right hand; the same, catching the ball with one hand. Repeat 6-8 times.
7. I. p. - emphasis lying, the ball on the floor between the hands. 1. - Take the ball with the left hand, turning the torso to the left, point-blank lying sideways, raise the left hand with the ball up. 2. - The same with the right hand. Repeat 6-8 times.
8. I. p. - main stance, the ball is in both hands below. 1. - Raise the left leg forward, right hand forward, the ball in the palm of the left, set aside. 2. - Squat on the right leg, holding the ball in the palm of your hand. 3. - Stand up, holding the ball in the palm of your hand. 4. - I. p. The same with the other hand. Repeat 6-8 times.
9. I. p. - standing, hold the ball between the feet. 1. - Jump, throwing the ball up with your feet - forward, and catch it with both hands. 2. - I. p. The same, alternately catching the ball with each hand. Repeat 6-8 times.
10. I. p. - main stance, the ball at the chest in both hands. 1. - Hands up, rise on toes, bend over.2. - Hands on chest. 3. - Lean forward, hands down, touch the floor with the ball. 4. - I. p. Repeat 6 - 8 times.
Complex №6
Complex for the prevention of visual impairment
- Eye movement right-left (10 times);
- Vertical movements up and down (10 times);
- Circular movements clockwise and against it (5 times in one direction and 5 in the other);
- Intense blinking and squinting (30 sec);
- Eye movements diagonally (5 times from the upper left corner to the lower right and 5 times from the upper right corner to the lower left);
- We place the index finger at the bridge of the nose and look at the tip of the finger with both eyes (repeat 5 times);
- We select a mark on the window. We look at the mark and look at the farthest object outside the window (10 repetitions).
Complex №7
Complex outdoor switchgear with a hoop.
1. "Behind the back"
I. p .: standing, feet shoulder-width apart, hoop grip from the sides below. 1- raise the hoop up, 2- lower it by the shoulders, 3.4- sp. Pov: 6-7 times.
2. Tilts to the sides
I.p .: standing, feet shoulder width hoop below. 1- raise the hoop horizontally up, 2- tilt to the right (left), 3.4- i.p. Pov: 6-8 times.
3. Tilts down
I.p .: standing, feet shoulder-width apart, hoop on the floor behind the legs, hands on the belt. 1- tilt down, reach the hoop, 2- sp. Pov: 6-7 times.
4. Squats
I.p .: standing, heels together, socks apart, hoop below. 1- sit down, keep your back straight, spread your knees, bring the hoop forward. 2- i.p. Pov: 6-7 times.
5. "Don't hurt"
I.p.: sitting, legs bent, hoop in front of the legs. 1- legs apart, put on the floor, 2- sp. Pov: 5-6 times.
6. "Bridge"
I.p .: sitting, emphasis on the arms behind, legs in the hoop bent at the knees. 1- raise the torso up, make a bridge, 2- i.p. Pov: 6-7 times.
7. Turns
I.p.: standing, feet shoulder-width apart, the hoop is pressed to the chest. 1- move the hoop forward, 2- turn to the right (left), 3.4- i.p. Pov: 6-8 times.
8. Jumping on two legs through the hoop back and forth. Alternate with walking with a side step along the hoop of the hand on the belt
Complex №8
1. I. p.-stand legs apart, the ball in the right hand. Toss the ball, clap your hands in front of your chest and behind your back, catch the ball. Same left hand. Breathing is free. 6 times with each hand.
2.I. p.-stand legs apart, the ball in the right hand. Hit the ball on the floor, clap your hands behind your back, in front of your chest and catch the ball with both hands and after the rebound. Also with the left hand. Breathing is free. 6 times with each hand.
3.I. p.-squat, ball in right hand. Toss the ball, stand up, turn around and catch the ball. Also with the left hand. Breathing is free. 6 times with each hand.
4.I. Breathing is free. 4 times for each leg.
5 I. p.-stand legs apart, left hand on the belt, bent right with the ball up. Three springy tilts to the left - return to and. n. Move the ball to
6.I. By. with., the ball in the right hand. Throw the ball at the wall, clap your hands in front of your chest, catch the ball after the bounce with your left hand. Also from the left hand. Breathing is free. 4 times with each hand.
7. I. p.-o. with., the ball in the right hand. Throw the ball at the wall, turn 360°, catch the ball with your left hand after bouncing off the floor. Also from the left hand. Breathing is free. 3 times with each hand.
8. I. p.-o. with., the ball in the right hand. Dribbling the ball in place from the beginning with the right, then with the left hand. Breathing is free. Run 20-25 sec. with each hand.
9. I. p.-o. with., the ball in the right hand. Walking with a wide step for 40-50 seconds. Breathing is free.
Complex №9
Outdoor switchgear complex in place with stuffed balls:
1. I. p. - legs apart, the ball is in front in lowered hands. 1 - 2. - Raise the ball forward - up. Bend over, take the left leg back on the toe. 3 - 4. - and. n. Repeat 4-5 times.
2. I. p. - kneeling, leaning forward, lean with the palms of straight arms on the ball. 1 - 3. - Springy tilts down until the chest touches the floor, without bending the arms. 4. - I. p. Repeat 4 - 6 times.
3. I. p. - sitting cross-legged ball at the chest. 1. - Turn the body to the left while straightening the arms forward. 2. - I. p. The same in the other direction. Repeat 4-6 times.
4. I. p. - lying on your back, the ball is sandwiched between the feet of straight legs, arms to the sides. 1 - 2. Sit down, grab your shins with your hands, do not touch the floor with the ball and feet. 3 - 4. - I. p. Repeat 4 - 6 times.
5. I. p. - lying on your back, legs strongly bent at the knees and spread apart shoulder-width apart, the ball in half-bent arms behind the head on the floor. 1 - 3. Make a "bridge", raise your left leg, bent at the knee, up. 4. - I. p. Repeat 3 - 4 times.
6. I. p. - legs apart, the ball in bent arms behind the head. 1-4. - Circular rotation of the body to the left - forward, right - back, holding the ball behind the head. The same on the other side. Repeat 4-6 times.
7. I. p. - main stance, ball at the chest. 1. - Push the ball up, get on one knee. 2. - Catch the ball with straight arms overhead. 3. - Bending your arms, lower the ball behind your head. 4. - Throw the ball up, stand up, catch the ball, return to and. n. Repeat 3-4 times.
8. I. p. - legs apart, the ball is at the chest. 1- 2. - Straightening your arms forward, quickly bend over, carry your hands with the ball between your legs back to failure and throw the ball up. 3 - 4. - During the flight of the ball, quickly straighten up, turn around and, catching the ball with both hands, return to and. n. Repeat 3-4 times.
9. I. p. - the main stand, the ball lies at the toes of the feet. 1. - Jump over the ball forward. 2. - Jump over the ball back. 3. - Jump over the ball to the left. 4. - Jump over the ball to the right. Repeat 4-5 times.
9. I. p. - legs apart, the ball is sandwiched between the feet. 1. - Sharply bending your legs forward, toss the ball up. 2. - Catch him with your hands. 3. - I. p. Repeat 7 - 8 times.
10. Moving forward, push the ball from the shoulder with the right and left hands, catching it on the go, 30 - 40 seconds. at an average pace.
Complex №10
A set of general developmental exercises with a gymnastic stick
1. – Turns of the torso to the sides (16-18 times).
I.P. - feet shoulder-width apart, straight arms with a stick up.
1 - turn left, 2 - turn right.
Do not lift your feet during the exercise.
2. – Torso to the sides (12-14 times).
I.P. - legs wider than shoulders, hold the stick behind your head at shoulder level.
1 - 2 - tilt to the left, straightening your arms up and bending the opposite leg.
3 - 4 - the same to the right.
3. – Lunges forward (12-14 times).
I.P. - O.S. Hands with a stick at shoulder level.
1 - raising your hands with a stick up, take a wide step forward with your left foot, bend over.
2 - the same, step to perform with the right foot.
4. – Leg swings (18-20 times).
I.P. - O.S. Straight arms with a stick in front of the chest.
1 - swing with the left leg until the stick touches.
2 - the same, with the right foot.
Do not bend the fly leg, depending on the flexibility of the students, differentiate the height of the stick.
5. – Tilts forward (10-12 times).
I.P. - O.S. Hold the stick above your head, arms straight.
1 - lean forward until the forehead touches the knees.
2 - I.P.
Don't bend your legs.
6. – Bending back (10-12 times).
I. P. - O. S. A stick behind your back.
1 - 2 - bend over, slightly bending your legs.
3 - straighten up.
4 - I.P.
7. – Jumping over a stick (30-40 times).
I. P. - O. S.
Jump over the stick sideways, push with two legs.
Jumps to perform on each account.
Running exercises.
1. Snake running, running around racks or various objects.
2. Running with arbitrary acceleration of 3-5 m.
3. Running, "throwing" straight legs forward.
4. Running, "throwing" straight legs back.
5. Running with high hips.
6. Running with an overflowing movement of the lower leg back.
7. Running backwards.
8. Movement with side steps (right, left).
9. Moving with side steps in the tennis player's stance alternately with the right and left side (after two steps, after one step).
10. Moving with side steps in the rack of a tennis player facing forward with simultaneous movement to the right and left.
11. The same, but backwards.
12. Moving sideways (right, left) with cross steps (“lezginka”): for example, when moving with the right side, place the left leg alternately crosswise either in front or behind the right. The right leg is only moved to the right.
Jumping exercises.(Fig. 39)
1. Hands on the belt, jumps on one leg with a change of legs.
2. Hands on the belt, jumping on both legs in a triangle or square.
3. Jumping to the side from one foot to the other in place through the lines drawn on the floor.
4. Jumping out of the squat (half squat) up.
5. Jumping out of the squat (half squat) forward.
6. Hands on the belt, jumping on both legs with a turn of 180° (360°).
7. Jumping on one leg moving forward.
8. Jumping on one leg left and right.
9. Jumping on both legs, pulling the knees to the chest ("kangaroo").
10. Jumping with both feet over the bench.
Exercises for the muscles of the hands.(Fig. 40)
1. Standing in the main stance - arms forward, to the sides, up.
2. Hands to the shoulders - circular rotations of the hands.
3. Circular rotations with straight arms - 4 times forward, 4 times back, gradually increasing the amplitude.
4. Circular rotations with straight arms in different directions: right forward, left back and vice versa.
5. Circular rotations of the forearm in and out from the position of the hand to the sides.
6. Circular rotations with brushes clenched into a fist, in one
and the other side, with both hands simultaneously and alternately from the position of the hand to the sides or forward.
7. Squeezing and unclenching the hands into a fist from the position of the hand forward.
8. Legs apart, jerks with arms bent at the elbows in front of the chest with a turn of the torso.
9. Clutch the brushes “in the lock” - kneading.
10. Right hand at the top, left hand at the bottom jerking hands back.
11. Right hand above, left below - with jerks of hands back and
to the sides, a gradual (8 counts) change in the position of the hands: left at the top, right at the bottom.
12. Standing facing the wall - repulsion with both hands from the wall, gradually increasing the distance to it.
13. Lying emphasis - push-ups from the gymnastic bench or from the floor, push-ups of the legs on the gymnastic bench.
14. Pull-ups on the bar with an overhand or underhand grip.
Exercises for the muscles of the body.(Fig. 41)
1. Feet shoulder-width apart - tilts, reaching the floor with your hands.
2. Legs wider than shoulders - tilts, reaching the floor with your elbows.
3. Feet shoulder-width apart, bending over, arms to the sides - turning the torso, reaching out with the toes of the legs.
4. Feet shoulder width apart, hands on the belt - circular movements of the pelvis.
5. The same, feet shoulder-width apart, arms "locked" above the head - - rotation of the body, trying to describe a large circle with hands.
6. Tilt back, bending over, reaching for the heels with your hands.
7. Tilt back, bending over, taking out the left heel alternately with the right hand and vice versa.
8. Feet shoulder-width apart, hands on the belt - three springy tilts in one direction and the other.
9. The same as the exercise but the hands are clasped above the head.
10. The same as the exercise, but with two side steps in each direction and reaching the floor with clasped hands.
11. Feet shoulder-width apart, one hand at the top, the other at the bottom - for each count, tilt to the sides with an overflowing movement of the hands behind the back.
12. Lying on the stomach, hands behind the head - bending back.
13. Emphasis on the back - unbend and bend your arms, bending your torso.
14. From a supine position, arms along the body - tilt to straight legs with a return to the starting position.
15. The same, but hands behind the head.
16. The same, but hands up.
17. Lying on your back, arms to the sides - raise straight legs up and lower alternately to the left and right side.
18. Feet shoulder-width apart, standing with your back 30-50 cm from the table - without taking your feet off the floor, reach the far corner of the table with your hand.
Exercises for leg muscles.
(Fig. 42) 
1. Squats with arms extended forward, do not take your heels off the floor.
2. Hands on the belt - lunge with the right foot, three springy swings. Same, lunge with the left foot.
3. The same, but change of legs in a jump.
4. The same, but lunge with the foot to the side.
5. Hands put forward - alternately swinging your legs forward, reaching your hands with your toes.
6. Hands to the sides - alternately swinging the legs to the sides, reaching out with the toes of the hands.
7. Emphasis crouching, right leg to the side - without taking your hands off the floor, change legs in a jump.
8. Jump position change - emphasis crouching, emphasis lying.
9. Slightly bend your knees, put your hands on your knees - circular rotations in the knee joints.
10. Hands on the belt, leg on the toe - circular rotations in the ankle joint.
11. Stepping back 60-80 cm from the wall and resting your hands on it - lifting on your toes.
12. Hands on the belt - from a deep squat, alternately "throwing" straight legs forward - squat dance.
Target. Improve ball handling skills through joint game exercises and outdoor games.
Tasks: educational: fix the technique of dribbling and passing the ball with 2 hands from the chest.
Venue: Sports Hall.
Equipment and inventory: basketballs, gymnastic wall.
| b/u | Lesson content | Dos. | Guidelines |
| Preparatory part (11 min.) | Construction. Greetings. Reporting lesson objectives. |
1 min. | "Class! Equal! Attention!" |
| Walking: - on socks, hands on the belt, hands up; - on the heels, hands forward, hands behind the head; - on the outside of the foot, arms to the sides; - socks inward, hands behind the back. |
1.5 min | "Right! Bypass to the left with a step - march! Keep a distance of 1m. Do not bend your knees, straighten your arms. |
|
| Run: - side steps right, left side; - back forward; - "snake". |
2 minutes. | The pace is moderate, keep your distance. Sliding step, hands in front of the chest. Look back over your shoulder. Opposite to the left, "snake" march. |
|
| Transition to walking, restoration of breathing. Rebuilding in a column of 2, followed by rebuilding in 2 ranks. |
1 min. | Hands up - inhale, hands down - exhale. “To the left in a column of 2 - march! Distance and interval 3 steps”. |
|
| Outdoor switchgear complex with balls: | 6 min. | ||
| 1. I.p.: stand, ball down; 1 - ball up, right back on the toe; 2 - i.p.; 3-4 - the same on the left. 2. I.p.: stand, ball in front of the chest; 1 - tilt the head forward, squeeze the ball with your hands; 2 - i.p.; 3 - head tilt back; 4 - i.p.; 5 - head tilt to the right; 6 - i.p.; 7 - head tilt to the left; 8 - i.p. |
Bend over, head up. We keep our back straight. Press on the ball with your fingertips. |
||
| 3. I.p.: stand, ball down; 1 - right to the side on the toe, tilt to the right, ball up; 2 - i.p.; 3-4 - the same to the left. | When leaning, look over your shoulder at your heel. | ||
| 4. I.p.: leg stand apart, ball up; 1-4 - circular movement of the body to the right; 5–8 - the same to the left. | The amplitude is greater, look at the ball. | ||
| 5. I.p.: wide stance legs apart, ball up; 1 - tilt forward - to the right, put the ball; 2 - stand legs apart, arms up; 3 - tilt forward - to the right, take the ball; 4 - i.p.; 5-8 - the same in the other direction. | When bending over, do not bend your knees. | ||
| 6. I.p.: stand, ball down; 1 - right lunge to the side, the ball on the chest; 2 - i.p.; 3-4 - the same from the left leg, to the left; | Trunk straight, lunge deeper. | ||
| 7. I.p.: narrow leg stance apart, ball up; 1 - the ball forward and with a swing of the right to touch the toe of the ball; 2 - i.p.; 3-4 - the same with the other leg. | Max with a straight leg. Lower your leg to the floor calmly. | ||
| 8. I.p.: stand, ball in front of the chest; 1 - jump legs apart, ball up; 2 - jump legs together, the ball in front of the chest; 3-4 - the same. | Jumping on toes, slightly bending your knees. | ||
| 9. Walking in place, ball in right hand. | Keep your back straight. | ||
| Main part (23 min.) | Breathing exercises “Balls are flying”. Standing, the ball on the chest. Throw the ball away chest up, say "Uuuuuuuuuuuuh". |
1 min. | Middle stance of a basketball player. Inhale through the nose, long exhale. Straighten your legs when throwing the ball. |
| Fixing the technique of dribbling and passing the ball with 2 hands from the chest: | |||
| 1. Dribbling in place in a high and medium stance with the right, left hand. | 3 min. | Do not hit the ball with your palm, move with your hand and forearm. With soft pushes of the ball down - forward, apply the brush to the right (left) - side. | |
| 2. Passing the ball with 2 hands from the chest in place. | 3 min. | The ball is at waist level. With a circular motion of the hands, pull the ball to the chest. With a sharp straightening of the arms, send the ball forward, brushes forward. | |
| 3. Passing the ball with a hit on the floor. | 3 | Throw for middle line. Bend your legs more, point your arms forward - down. | |
| 4. Dribbling in place, followed by a pass with 2 hands from the chest. | 3 min. | Pay attention to the coordination of the work of the arms and legs, their simultaneous extension. Signal transmission. | |
| 6. Relay races with dribbling and passing the ball: a) "Handed - run away" |
7 min. | Players of 2 teams stand in opposite columns at a distance of 5-6 steps. On a signal, the first ones pass the ball with 2 hands from the chest to the player in the oncoming column and runs back to the end of their column. The next repeat the task until the first ones fall into place. | |
| b) "Running" | The construction is the same. Transfer 2 - with my hands from the chest with a blow to the floor. After passing the ball, the player runs to the end of the oncoming column. | ||
| c) "Who is faster" | The distance between the columns is 10-12 m. The first lead the ball to the column opposite, circle it to the right, pass the ball to the first and stand at the end of the column. |
||
| Game "Ball in a circle" | 3 min. | Players form a large circle and count on the 1st, 2nd. The captains have the ball. On a signal, the balls are passed in a circle in different directions through one player with 2 hands from the chest. The ball must quickly return to the captains. The losing teams complete the tasks of the teacher. |
|
| Final part (6 min.) | game exercise“Guidance on signal” (to develop attention and ability to dribble without eye contact). Building a class in one line. |
2 minutes. | Players with balls are located on one half of the court. The teacher is on the other side. With his hand, he shows the direction of movement: up - leading in place, forward - leading back, back - leading forward, right - leading to the right, left - left. |
| Structural exercises: - turns to the right; Summing up the lesson. |
2 minutes. | Listen carefully and follow the instructions of the teacher. Be sure to maintain the correct posture while performing turns. Mark the best students, give grades to students. |
|
| Homework: for the development of the muscles of the hands: flexion and extension of the arms in the lying position Exit the class from the gym. |
2 minutes. | 15 times - girls; 20 times - boys. “Class, to the left! March to the exit!" |
Exercises for the arms and shoulder girdle(Fig. 22)
1. Bending the arms at the elbows, touching the chest with the ball. The same with the extension of the arms up. Do not spread your elbows to the sides, the back is straight.
2. Raising the ball forward, do not deflect the body back.
3. Raising and lowering the ball with straight arms:
a) raise to a horizontal position and lower;
b) lower to a horizontal position and lift up.
4. Throwing the ball with straight arms and catching it with straight arms.
5. Unbending the arms, the ball is up, the leg is back on the toe, the stomach is pulled in. Bending your arms, the ball behind your head, holding it with your fingers, spread your elbows to the sides.
6. Throwing the ball up from behind the head with catching it in front of the chest.
7. Jerks with straight arms back, the same, but slowly lifting the ball back to failure, holding it behind your back.
8. Raising the arms to the sides and bringing them together at shoulder height, alternately shifting the ball from one hand to the other, do not lower the head, the stomach is pulled in.
9. Passing the ball up from one hand to the other. After passing the ball, spread your arms to the sides.
10. Throwing the ball in front of the chest from one hand to the other.
11. Throwing the ball over your head.
12. Throwing the ball up with a push with the hands (from the chest) and a small push with the legs due to a sharp extension of the legs at the knees.
13. Lying on your back, alternately passing the ball from one hand to the other in front of the chest and spreading the arms to the sides.
14. Lying on your back, swinging the ball on straight arms to the right and left.
15. Lying on your back, circular movements of the ball on straight arms.
16. Lying on your back, throwing the ball up and catching it in front of your chest.
17. Passing the ball from one hand to the other behind the back and in front of the body without touching the ball to the body.
18. Spinning the ball up in a spiral. The same in reverse order in I.P.
1) 2) 3) 4) 5) 6) 7)
8) 9) 10) 11) 12)
13) 14) 15) 16)
17) 18)
Figure 22 - Exercises for the arms and shoulder girdle
Leg exercises(Fig. 23)
1. Squats - ball up, standing up - ball down.
2. Squats with the ball down-back. Keep your torso straight.
3. Alternately getting up on your toes and on your heels, lifting the ball up. When moving to the heels, raise your hands up slowly: a quick movement with them can lead to a loss of balance.
4. Lying on your back, feet forward, the ball is clamped with your feet. Flexion and extension of the legs at the knees.
5. Transferring the ball from one hand to the other under the foot.
6. Throwing the ball up and out (in) from under the foot and catching it with both hands.
7. Lying on the stomach in emphasis on the elbows, forearms inward, the ball is clamped by the feet. Flexion and extension of the legs.
8. Standing on the shoulder blades, the ball is clamped with the feet. Flexion and extension of the legs.
9. From the squat, jumping up, straightening up.
10. The same, but on one leg. First, perform a jump, straightening up, pushing with both legs, landing in a squat on one leg, the other forward.
1) 2) 3) 4) 5) 6)
7) 8) 9) 10)
Figure 23 - Exercises for the legs
Exercises for the abdominal muscles(Fig. 24)
1. Sit, the ball is clamped by the feet. Flexion and extension of the legs, sliding the ball along the floor.
2. The same, but lift the ball with bent legs. Extending your legs, put the ball on the floor.
3. The same, circular movements with bent legs.
4. The same, raising and lowering straight legs.
5. Lying on your back, the ball is clamped with your feet, hands behind your head, to the sides or up. Raising and lowering straight legs.
6. I.p. - Same. Bending at the hip joints with the ball touching behind the head. Do not bend your knees.
7. In a sitting position, shifting the ball with your feet from side to side, when shifting the ball, raise your legs within an angle of 45 °.
8. Transferring the ball from one hand to the other under the foot. Raise legs straight: a) alternately; b) both legs together.
9. Lying on your back bent over, shifting the ball from one hand to the other behind the legs.
10. Kneeling ball at the top. bend over. The same with springy swings in the tilt back. At first, to facilitate the ball, keep it on your chest.
11. Lying on your back, the ball is clamped with your feet. Sit down slowly and lie down.
12. Lying on your back, the ball is clamped with your feet, sit down sharply and group, slowly return to the sp.
13. Lying on your back, the ball is clamped with your feet, sit down bent over, take the ball with your hands and lie down. The same in reverse order.
1) 2) 3) 4)
5) 6) 7)
8) 9) 10)
11) 12) 13)
Figure 24 - Exercises for the abdominal muscles
Back exercises(Fig. 25)
1. Tilt forward until the ball touches the floor.
2. Tilts forward with raising hands forward.
3. Standing in an inclination, touching the floor with the ball, straighten up to a position, bending forward, bending the ball up, i.p.
4. Standing legs apart, transferring the ball from one hand to the other, alternately behind the legs.
5. In a leg stance, bend forward, bending over, the ball behind the head. Raising the ball up and returning to I.p.
6. Inclined lunge forward while lifting the ball up on straight arms.
7. Forward bends, kneeling, ball up.
8. Lying on the stomach, the ball is at the top, bending, the ball is behind the head, then lift it up and return to the sp.
9. The same, but, lifting the ball up, hold the bent position of the body for 2-3 counts, then slowly return to the SP.
10. In the gray-haired legs apart, the ball is at the top, slow forward bends, keeping the position of the hands at the top.
11. Sit feet together, ball forward. Springy forward bends, reaching for socks with the ball.
1) 2) 3) 4)
5) 6) 7)
8) 9) 10) 11)
Figure - 25 Exercises for the muscles of the back
CHAPTER 3
ROPE EXERCISES
This chapter lists the most simple, widely available, jumping rope (jumps) that do not require complex coordination of movements. Jumps strengthen the muscles and ligaments of the lower extremities, especially the feet. Jumping rope develops almost all motor qualities, except for flexibility, but with its help you can perfectly warm up the muscles before stretching exercises.
Jumps are performed with the rotation of the rope forward, backward, to the sides, with one and two rotations in one jump.
When performing a jump rope with intermediate jumps, the movement of the rope slows down by half and is performed with almost straight arms, or with only one hand.
When jumping, the rope is held freely, without pinching it tightly with your fingers. For the convenience of adjusting the speed and direction of movement, keep your thumb on top of the handle.
Jumping rope is performed on toes. Jumps are made low, rising a little higher than the rope moving above the floor in such a way that, in the rhythm of the rope, jump without stopping. Land softly with your knees slightly bent.
The length of the rope should correspond to the height of the student. To determine its length, while holding the rope by the ends, stand in the middle with two legs (feet shoulder-width apart), bend your arms, pressing your elbows to your body, and take your forearms at a right angle to the sides. In this position, the rope should be taut (Fig. 26).
Figure 26 - Determining the length of the rope
You can determine the length in another way, standing in the middle of the rope with closed legs. Then pull the ends of the rope up, while the handles of the rope should touch the armpits.
The usual starting position for performing exercises with a rope is to stand with the legs together, arms slightly forward, slightly bent at the elbows, shoulders retracted to the sides, approximately at an angle of 30 °, the rope lies on the floor in front or behind (Fig. 27).
Figure 27 - Starting position with a rope
The initial rotational movement of the rope is performed with the forearms slightly bent and the hands turned forward and outward (thumbs up). After one or two rotations of the hands, circular movements are performed only in the wrist joints.
At first, jumps should be performed at a slow pace, and as they are mastered, the pace should be accelerated.
During the performance of jumps, special attention should be paid to the regulated duration of the exercise, which allows you to adjust the load.
Physical activity during jumps is also regulated by: a) the type of jumps; b) the number of jumps; c) the pace of jumps.
It must be borne in mind that jumping rope is an exercise with great physical exertion. Therefore, it is very important: a) to pay attention to the correct movement of the hands, avoiding excessive waste of energy, avoiding unnecessary movements for the rotation of the rope; b) carefully consider the dosage and training methodology. The initial load should be no more than one minute, then it is necessary to gradually increase it, bringing it up to 5-6 minutes.
It is advisable to alternate jumps with walking in this variant: jumps - 1-2 minutes, walking in leisurely pace- 1 - 2 minutes, then jumps again - 1-2 minutes. etc. The number of alternations of jumps and walks is determined by the preparedness of those involved and should increase gradually
While in service, the rope is held in the right hand, folded 8 times.
Rope exercises are successfully used in lessons with schoolchildren of all age groups. In the lower grades, they are used to develop coordination of movements, orientation and coordination of students' actions. In middle and high school - in order to improve coordination and development speed-strength training, general and speed endurance. Learning this type of exercise is recommended to start with the formation of the skill of rotating the rope. To do this, standing still, the rope is folded in half - rotation alternately with the left (right) hand from the side is carried out mainly with a brush. Then the same, but with jumps at the moment the rope hits the floor. Next, they begin to learn various exercises through the rope.
Simple jumps- low bouncing in place or with advancement (forward, backward, left, right).
double jump- two jumps: the first one is higher through the rope, the second (intermediate) is lower when the rope is at the top.
Jump crosswise- the initial position of the leg is crossed, maintaining this position in flight.
loop jump- the rope rotates with alternately bringing the hands together inside (forming a loop) and diluting them.
Jump with double rotation- jump, during which the rope makes two turns.
Jump from one foot to the other.
Jumps with turns- during jumps, turns are performed to the left and right by 90, 180 and 360 °, etc.
Half squat and squat jumps- jumps are performed on bent legs.
squatting- jumps through a shortened rope with alternately putting the legs forward on the heel.
Jump by changing legs(“pendulum”) - for each jump, the position of the legs alternately changes back and forth with a swing.
Jumps with one rope can be performed simultaneously by two or three people.
Exercises with a long rope. Exercises are performed using a 6-8-meter rope, one end of which can be fixed (to a wall, projectile, etc.), and the other end is rotated by a teacher or a student (two students can rotate). Jumping exercises over a long rope can be performed by one student and a group of students. You can perform jumps while standing still and running in (running out) under a rotating rope. It is characteristic that the student performing the jump cannot control the speed of rotation of the rope, as it is rotated by others, this forces him to measure his actions with the rhythm and pace of the movement of the rope.
In addition to the listed jumps, after a little training, it is possible to perform a number of different jumps, connected one after the other in one combination.
Also with a jump rope, you can perform general developmental exercises, compiled into complexes of various directions.
Exercise 1.rice. 1). 1-2 - hands through the sides up, stretch and pass the ball to the right hand - inhale; 3-4 - lower your hands down - exhale. Repeat the same, passing the ball from the right hand to the left. Raise your head to watch the ball pass. Hands at the top should be exactly above the head.
Exercise 2. I.p.: legs apart, ball in left hand ( rice. 2). 1 - tilt to the right, hands behind the head, pass the ball to the right hand; 2 - straighten up, arms down; 3-4 - the same in the other direction, passing the ball to the left hand. When passing the ball, the elbows are laid back and to the sides. Body weight all the time on two legs. Tilt to perform in one plane. Breathing is arbitrary, without delay.
Exercise 3 I.p .: legs together, arms to the sides, ball in the right hand ( rice. 3). 1 - deep squat, knees together, hands down, pass the ball to the left hand (at the toes) - exhale; 2 - stand up, arms to the sides - inhale; 3-4 - the same, passing the ball to the right hand. Make sure that when standing up, the children straighten their shoulders and raise their arms exactly to the sides.
Exercise 4 I.p .: legs apart, the ball in the hands below. 1-2 - turn to the right, throw the ball up ( rice. 4); 3 - catch the ball with both hands; 4 - i.p.; 5-8 - the same in the other direction. Toss the ball with both hands low and strictly vertically, without taking your feet off the floor. Breathing is arbitrary.
Exercise 5 I.p .: kneeling, the ball is on the floor between the palms. 1 - take the ball with your right hand; 2–4 - make it a large circle forward and upward (in the lateral plane); 5 - put the ball in place ( rice. 5); 6 - the same with the left hand. Follow the movement of the ball with your eyes, do not tear your knees off the floor. The beginning of the movement is inhalation, the end is exhalation.
Exercise 6 I.p .: legs apart, hands on the belt, the ball on the floor between the legs. 1 - jump left foot forward, right back (in line); 2 - jumping legs apart; 3 - jump right foot forward, left back; 4 - jumping legs apart ( rice. 6). Jumps should be performed softly, on toes, stretching "to the side". Make sure that the ball remains between the legs at all times. After jumping, move on to walking. Breathing is arbitrary.
2nd grade
Exercise 1.rice. 1). 1 - hands forward, pass the ball to the left hand - exhale; 2 - arms to the sides and a jerk back - inhale; 3-4 - the same, passing the ball to the right hand. Perform the exercise at an average pace, with straight arms, without lowering them below shoulder level.
Exercise 2. I.p .: legs apart, ball at the top ( rice. 2). 1 - tilt forward, the ball on the floor between the legs - exhale; 2 - straighten up, arms up - inhale; 3 - tilt forward, take the ball - exhale; 4 - straighten up, the ball up - inhale. Do not bend your knees, do not throw the ball on the floor. The stance can be changed gradually, reducing the distance between the feet.
Exercise 3 I.p .: kneeling, legs slightly apart, arms to the sides, the ball in the right hand. 1 - turn the body to the right, tilt back, put the ball on the floor between the feet ( rice. 3); 2 - i.p.; 3 - turn left, raise the ball with your left hand; 4 - i.p. Perform movements by bending over, do not tear your knees off the floor. Breathing is arbitrary.
Exercise 4 I.p .: legs together, right hand on the belt, left hand in front, ball in the palm of your hand ( rice. 4). 1 - squat on the right, left forward, do not bend the knee; 2 - get up, return to I.p. Breathing is arbitrary.
Exercise 5 I.p .: legs apart, the ball is in the right hand. 1 - swing the right foot forward and up, hit the ball on the floor under the foot ( rice. 5); lowering the leg, catch it with both hands on the other side; 2 - shift the ball to the left hand, swinging with the left foot, hit the ball on the floor under the foot. The ball is thrown at a slight angle inward so that it bounces off the floor (ground) without touching the legs. Do not lean forward while swinging your foot. Breathing is arbitrary.
Exercise 6. I.p.: ball in hands below. 1 - throw the ball up; 2 - clap behind the back, catch the ball with both hands ( rice. 6). Throw the ball strictly vertically, do not leave the place. The number of claps can be increased by clapping in front and behind. Breathing is arbitrary.
Exercise 7 I.p. – o.s., the ball is on the floor on the right. Jumping left and right over the ball ( rice. 7), jumping left and right with intermediate jumps in place, and then two, three or more jumps over the ball, performed at a fast pace. Breathing is arbitrary. After jumping, move on to walking.
3rd grade
Exercise 1. I.p. – o.s., ball in left hand ( rice. 1
Complicated version: 1-2 - rise on toes.
Exercise 2. I.p .: legs apart, arms to the sides, the ball in the right hand ( rice. 2). 1 - tilt to the left leg, arms down, pass the ball to the left hand under the leg - exhale; 2 - straighten up, arms to the sides - inhale; 3-4 - the same to the other leg, passing the ball to the right hand. Perform inclinations without bending your knees. The exercise can be supplemented by jerking the arms back (when spreading the arms to the sides).
Exercise 3 I.p .: leg stand apart, ball in left hand ( rice. 3). 1-2 - turn to the right, hit the ball on the floor; 3 - catch the ball with both hands; 4 - ball in the right hand; 5-8 - the same in the other direction. The ball is thrown vertically. Do not move your feet, do not lift your heels off the floor.
Exercise 4 I.p.: legs apart, ball in hands. 1 - throw the ball up; 2 - sit down, catch the ball with both hands ( rice. 4); 3 - in a squat throw the ball up; 4 - stand up, catch the ball. The throw height is not more than 1–1.5 m. When performing the exercise, do not leave the place.
Difficult option: after the throw, you need to sit down and stand up, then catch the ball. Breathing is arbitrary.
Exercise 5. I.p.: ball in right hand ( rice. 5). 1 - bend forward the right leg, the ball under the knee; 2 - hold the ball under the knee, take it away bent leg back and bend; 3 - right foot forward and take the ball with your left hand; 4 - leg down. The same with the left foot. When moving your legs back, to maintain balance, you can spread your arms to the sides or slightly back, trying to keep your torso straight. First, do this exercise without the ball. Breathing is arbitrary.
Exercise 6 I.p .: lying on your back, arms to the sides, the ball in your right hand ( rice. 6). 1 - bend your legs forward and put the ball on your shins at the feet - exhale; 2 - straighten your legs and gently lower to the floor, arms to the sides - inhale; 3 - bend your legs forward and take the ball with your left hand - exhale; 4 - straighten your legs, arms to the sides, the ball in your left hand - inhale. When bending the legs, tilt the head forward, controlling the position of the ball with a glance. Leg movements must be smooth so that the ball does not fall.
Exercise 7 I.p. – o.s., the ball is on the floor in front ( rice. 7). 1 - jump forward legs apart, the ball between the feet; 2 - jump forward with legs together, ball from behind; 3-4 - two jumps in place, turn around. Alternate jumps with turns to the left and right. Jump softly, on your toes. Breathing is arbitrary.
Option: 3-4 - jumping back legs apart and together (backward).
Exercise 8 Walking in place, hitting the ball on the floor alternately with the left and right hand and catching with both hands ( rice. 8). Each throw should be made under a certain score, for example, on account 1 or on account 3.
Complicated version: Complete the task moving forward. Breathing is arbitrary.
4th grade
Exercise 1. I.p .: legs apart wider, arms to the sides, the ball in the right hand ( rice. 1). 1-2 - shift the center of gravity to the left leg, shift the ball under the knee to the left hand; 3–4 - i.p.; 5-8 - the same in the other direction. Do the exercise smoothly, slowly, stretching while spreading your arms to the sides and turning your palms up. Breathing is arbitrary.
Exercise 2. I.p.: ball in left hand ( rice. 2). 1-2 - hands through the sides up, stretch and pass the ball to the right hand - inhale; 3-4 - hands through the sides down, behind the back pass the ball to the left hand - exhale. When hands are up, look at the ball.
Complicated version: 1-2 - rise on toes.
Exercise 3 I.p .: legs apart, the ball is in the left hand. 1-2 - turn to the right, hit the ball on the floor; 3 - catch the ball with both hands ( rice. 3); 4 - ip, ball in the right hand; 5-8 - the same in the other direction. The ball is thrown vertically. Do not move your feet, do not lift your heels off the floor.
Exercise 4 I.p .: legs apart, the ball in the hands below. Throw the ball up, quickly crouch and slam one hand on the floor ( rice. 4), stand up, catch the ball with both hands. When performing the exercise, do not leave the place. Squat on a full foot, keep the torso as straight as possible, following the flight of the ball with your eyes. Cotton should be done alternately with the right and left hand.
Complicated version: throwing and catching the ball with one hand. Breathing is arbitrary.
Exercise 5 I.p .: legs apart, arms up, ball in left hand ( rice. 5). 1 - torso tilt to the right, release the ball and catch it with the right hand; 2 - straighten up; 3-4 - the same in the other direction. Make the slope stronger so that the hands are almost horizontal and the ball falls exactly on the palm of the lower hand. Try not to bring your hands together. The head should be raised all the time, look at the ball. Breathing is arbitrary, without delay.
Exercise 6 I.p .: sitting, arms to the sides, ball in the right hand ( rice. 6). 1 - high swing of the right (left) leg up, arms forward and pass the ball under the foot to the left hand - exhale; 2 - lower the leg, arms to the sides; 3 - bend your arms behind your head and pass the ball to your right hand - inhale; 4 - arms to the sides. Mahi do alternately with the right, left hand. The leg is straight, the toe is pulled back. Spreading your arms, you need to straighten your back. Exercise to perform vigorously at a fast pace. After several repetitions, the direction of the ball must be changed.
Exercise 7 I.p .: hands on the belt, the ball on the floor on the side. Jumping sideways over the ball from the right foot to the left and back with double stomp ( rice. 7). These jumps are reminiscent of the movement found in Russian and Ukrainian dances: on the count of “one”, a jump is performed from foot to foot, and on the count of “two”, a double stomp is performed. Perform the jump gently, emphasizing only crossings. Breathing is arbitrary.
Exercise 8. Walking in place or moving forward, hitting the ball on the floor with your left hand and catching it with your right hand and vice versa ( rice. 8). You need to throw the ball in front of you at a slight angle so that it bounces exactly into the other hand. When the exercise is mastered, it can be performed under the count, making throws under a certain leg and at a given pace. Breathing is arbitrary.
Teaching aid
in physical culture
General developmental exercises
with stuffed balls
Designed by:
Semibolomut N.Yu.
Faculty teacher
GBOU SPO "TTT"
Fireboxes, 2015
Introduction
The proposed teaching aid is devoted to the organization and conduct of physical education classes using stuffed balls. It is aimed at teachers. physical education schools and colleges. The purpose of this manual is to improve the level physical fitness students, replenishment of the methodological baggage of physical education teachers.
General developmental exercises are called quite simple moves various parts of the body (arms, legs, torso, etc.), aimed mainly at the development of basic motor qualities. They can be performed with objects, such as medicine balls.
Purpose of general developmental exercises:
are used to prepare for complex motor actions;
necessary to improve the ability to control various parts of your body;
for the development of motor qualities. So, fast execution of exercises will contribute to the development of speed. By achieving the maximum range of motion (for example, trying to bend lower or lunge wider), you can increase mobility in the joints, flexibility;
contribute to the prevention of flat feet and posture disorders;
help develop strength.
The main task of general developmental exercises:
increasing the level of overall performance and promoting the harmonious development of students.
The presented set of exercises is focused on the implementation of the following modern pedagogical technologies: developmental and differentiated learning and is aimed at developing in students such qualities as flexibility, endurance, mobility and speed of reaction.
This material can serve as a guide to the study of the proposed discipline, both in the classroom and for independent work of students.
A set of exercises
1. I.p. - feet shoulder-width apart, arms down, ball in hands; 1 - raise your arms to chest level; 2 - raise your hands up; 3 - lower your arms to chest level; 4 - i.p.
2. I.p. - feet shoulder-width apart, arms up, ball in hands; 1,2 - torso tilt to the right (left); 3, 4 - i.p.
3. I.p. - feet shoulder-width apart, arms up, ball in hands; circular rotation of the body in different directions.
4. I.p. - feet shoulder-width apart, arms up, ball in hands; 1 - bend over without bending your knees, touch the floor with the ball; 2 - touch the floor with the ball behind your back; 3 - touch the floor in front of you with the ball; 4 - i.p.
5. I.p. - o.s. ball in hand; 1 - throwing the ball up, sit down, touch the floor with your hands; 2 - stand up, catch the ball with your hands.
6. I.p. - o.s. arms to the sides, ball in one hand; 1 - raise your hands up, shift the ball from one hand to another; 2 - lower the hand with the ball to the side.
7. I.p. - o.s. arms to the sides, ball in one hand; 1 - throwing the ball up, catch it with the other hand; 2 - the same in the other direction.
8. I.p. - legs apart, hands with the ball forward; 1 - tilt forward, roll the ball around the left leg; 2 - i.p.; 3 - the same around the right leg; 4 - i.p.
9. I.p. - squat, ball in bent arms in front of the chest; 1 - jump in a squat to the right side; 2 - i.p.; 3 - the same to the left side; 4 - i.p.
10. I.p. - sitting legs apart, hands with the ball forward; 1 - turn the body to the right; 2 - i.p.; 3 - the same to the left; 4 - i.p.
11. I.p. - sit legs apart, the ball is near the left foot on the floor; 1 - bend over, with your right hand roll the ball across the floor to your right foot; 2 - i.p.; 3 - bend over, with your left hand roll the ball across the floor to your left foot; 4 - i.p.
12. I.p. - sitting legs apart, arms up, ball in hands; 1 - lower your arms to chest level; 2 - i.p.
13. I.p. - sitting, the ball is clamped with the feet, resting on the forearms; 1 - raise your legs up; 2 - i.p.
14. I.p. - sitting, the ball is clamped with the feet, resting on the forearms; 1 - bend your legs; 2 - straighten up; 3 - bend; 4 - i.p.
15. I.p. - kneeling hands with the ball down; 1 - sitting on the heels of the hand with the ball forward; 2 - i.p.
16. I.p. - kneeling hands forward, ball in hands; 1 - sitting on the thigh on the left; 2 - i.p.; 3 - sitting on the thigh on the right; 4 - i.p.
17. I.p. - lying on your back, the ball in your hands behind your head; 1 - sit down and, having made an inclination, get the toes of the feet with the ball; 2 - i.p.
18. I.p. - lying on your back, hands with the ball forward; 1 - raise your left leg, touch the ball; 2 - i.p.; 3 - the same with the other leg; 4 - i.p.
19. I.p. - lying on the stomach, hands with the ball up; 1 - bend over, moving your hands with the ball back; 2 - i.p.
20. I.p. - lying on the stomach, the ball between the feet; 1 - raise your legs up; 2 - i.p.
21. I.p. - o.s. ball in bent arms in front of the chest; 1 - sit down, straightening your arms; 2 - i.p.
22. I.p. - forward lunge position, ball in bent arms; 1 - jump to change the position of the legs; 2 - i.p.
23. I.p. - emphasis crouching, the ball lies behind on the floor at the feet; 1 - moving the legs over the ball lying down; 2 - i.p.
24. I.p. - o.s. ball in hand; 1 - throwing the ball up, sit with your legs apart and catch the ball while sitting on the floor; 2 - toss the ball while sitting and catch it while standing.
25. I.p. - emphasis lying, the ball lies on the floor between the hands; 1 - bend your arms and get the ball with your chin; 2 - straightening your arms to wring out in ip.
26. I.p. - o.s. the ball is clamped with the feet; 1 - bouncing up, toss the ball with your feet; 2 - catch the ball with both hands.
27. Jumping, ball in hands (on the right, on the left, on two legs).
Note. Depending on the physical fitness of the students, it is necessary to correctly select the load: the weight of the ball and the number of repetitions of each exercise.
1. Rotation of the ball around the body, shifting from hand to hand - 20-25 times.
2. Hands to the sides, the ball in one hand, throw or shift the ball from hand to hand above the head - 15-20 times.
3. Ball in lowered hands, throwing the ball with straight arms from below, catch in front of the chest - 15-30 times.
4. Throw the ball up from the chest, catch in front of the chest - 15-30 times.
5. Throw from behind the head, the same - 15-30 times.
6. The ball in the hands behind the back, throw up from behind the back with both hands, catch in front in front of the chest - 15-30 times.
7. Push the ball with one hand from the shoulder up, catch the other hand at the shoulder - 15-20 times.
8. Throwing the ball from behind with both hands forward - up from a semi-squat to catch the ball in front of you - 15-20 times.
9. The ball is at the top, bending forward to the right, between the legs and the left leg - 15-20 times.
10. The ball is at the top, circular movements of the torso with an inclination - 15-20 times.
11. In pairs, throwing the ball from behind the head, from the chest - 15-20 times.
12. Table sideways in pairs throws with one hand to the partner over the head - 15-20 times.
13. In pairs, throws from behind the head with two hands to a partner in a jump - 15-20 times.
14. The same, but with a run for 1-2-3 steps - 15-20 times.
15. In pairs, throwing the ball in a jump - 10-15 times.
A set of exercises with a barbell with a certain load
1. Bench press.
2) from behind the head (lower as far as possible, to the shoulder blades);
4) narrow grip;
5) wide grip.
2. Barbell in lowered hands - a jerk with an active movement of the body in a “wave”.
3. Bar in lowered hands - pulling the bar to the chin (elbows all the time above the bar of the bar).
4. Barbell in lowered arms - raise the barbell to the chest, bending the arms at the elbows.
Options: 1) reverse grip;
2) different grip.
5. Barbell in raised hands - bending your arms, lower the barbell behind your head.
6. Tilt forward. Barbell in lowered hands - pulling the bar to the chest.
7. Tilt forward. Barbell in straight arms behind the back - lifting the barbell to the chest.
8. Bench press sitting.
Options: 1) with simultaneous rotation of the body;
2) because of the head;
3) reverse or opposite grip;
4) narrow grip;
5) wide grip.
9. Sitting, bending the hands with a barbell.
10. Bench press, lying from the chest.
Options: 1) wide grip;
2) narrow grip;
3) wide grip.
11. Barbell on the shoulders, squat with a barbell.
12. Barbell on the shoulders, standing on the edge of the bench, turned upside down, rise on toes.
13. Barbell on the shoulders, jumping out of the semi-squat.
A set of exercises lying on endurance
1. Emphasis lying, flexion and extension of the arms in series of 10-20 times.
Options:
a) hands shoulder width apart (wider as possible) 10-12 times.
b) one brush on the other 10-12 times.
d) with alternate bending of the arms 10-12 times.
e) with support on one hand 10-12 times.
f) with legs resting on a bench, a chair 10-12 times.
g) with alternating leg raises 10-12 times.
h) with hands pushing away from the support 10-12 times.
i) with a clap of the palms at the moment of tearing off the hands from the support
j) simultaneous tearing off of arms and legs 6-10 times.
k) the same, but with hand clap 6-10 times.
m) with support on the fingers 10-20 times.
2. Emphasis lying. Circular movements of the head alternately to the right, to the left (arms slightly bent) 6-10 circles.
3. Emphasis lying, alternately raising the arms up 8-14 times.
4. Emphasis lying. Simultaneous raising of the arm and opposite leg up 8-14 times.
5. Emphasis lying. Flexion and extension of the arms. During extension, turn the body around the longitudinal axis by 90 0, arm up 1-3 circles.
6. Emphasis lying. By stepping or jumping on your hands, describe a circle - a “compass” of 2-5 circles.
7. Emphasis lying. Movement to the side by simultaneous jumps on arms and legs 8-15 times.
8. Emphasis lying. Energetic turn of the torso - rear emphasis
9. Emphasis lying. Moving forward dragging legs with extended and relaxed socks 20-40 steps.
10. Emphasis lying behind. Movement in all directions, bending the legs 30-40 steps.
11. Emphasis lying. Walking with straight legs
15-20 steps.
12. Emphasis lying behind. Movement, dragging straight legs 15-25 times.
A set of exercises to develop strength and flexibility
1. Tilts of the body forward, backward, to the sides in place and in motion.
2. The same, but with an additional movement of the hands.
3. Turns of the body to the left, to the right in place and in motion.
4. The same, but sitting on the floor.
5. Tilt the torso and turn to the left, to the right with the hand reaching the opposite heel of the leg.
6. The same, but sitting legs apart.
7. Circular movements of the body (arms below, on the hips, behind the head, above).
8. Kneeling, bending back (hands on hips, on the back of the head).
9. Lying on the floor, raising and lowering straight and bent legs.
10. The same, crossing the legs not high above the floor.
11. The same, but circles with legs.
12. The same, raise your legs tilt to the left to the right.
13. "Bridge" with the help of a partner and independently.
14. Lying on your back, simultaneously raising the legs and torso.
15. Lying on the stomach, "frog".
16. Lying on the stomach, raising straight legs and arms at the same time.
17. Standing on the shoulder blades "birch".
18. Lying on the floor flexion and extension of the arms.
19. The emphasis is crouching, the emphasis is lying, again the emphasis is crouching straight, then to the left, to the right.
20. Moving on the hands to the right, to the left, around the legs, along the hall.
21. Squat with jumping up.
A set of exercises for jumping
1. Jumping on one, two legs in different directions.
2. Jumping in place with pulling up the legs.
3. The same, but moving forward.
4. Jumping up from a deep squat.
Options: a) legs together;
b) feet shoulder width apart;
c) one foot forward;
d) with a change in the position of the legs;
e) with a rotation of 90 0 , 180 0 , 360 0 ;
e) getting a suspended object.
5. Standing long jump.
6. Multi-jumps triple, five, ten.
7. Jumping on toes hands behind the head.
8. Jumping rope.
9. Jumping over the gymnastic bench.
Options: a) standing sideways to the bench;
b) standing facing the bench;
c) jumping on one leg over the bench;
d) jumping by 2 X legs through the bench moving forward;
e) the same, but on one leg.
10. Jumping, standing on 2 X benches from a squat with a weight of 16-32 kg.
11. Jumping in series, standing still, reaching for a basketball backboard.
12. Jumping over two benches placed on top of each other.
13. Weight jumping (sandbags, belts).
14. Jumping in place with shock absorbers.
15. Serial jumps over barriers.
