Rolls are characteristic exercises with the ball and vary greatly in difficulty of execution. The simplest options are rolling the ball on the floor. You can roll the ball with one or two hands, with your foot, etc. The ball should roll smoothly, without stopping or bouncing. There are different ways to catch the ball: on the palm (palm), on the backs of the hands (wrist), reverse grip, side grip or overhand grip. At the same time, the teacher must ensure that the catch is achieved without stopping and with a seamless transition to the subsequent movement.

More difficult is rolling the ball between the hands, the hand on the other hand and the hands on other parts of the body. These rolls prepare students to perform rolls on various parts of their body, teach them to feel the necessary muscle tone and monitor the accuracy of the ball's movement.

Rolls over some part of the body, the most difficult variants of rolls, require the gymnast to be able to actively accompany the movements of the ball. The unity of the roll depends here on the consistency and smoothness of flexion and extension of the spine, on the unity and continuity of the movement impulse through the arms. These rolls should be completed by catching the ball, dropping it to the floor and catching it after hitting it, or throwing it up at the end of the roll.

Sample exercises

1. Half squat on the right leg, left back on the toe! ball on the right on the floor: roll the ball forward (to the left), run after it, catch it with two or one hand (put your fingers between the floor and the ball) on the palms, on the backs of the hands, with a reverse grip, etc. The same, but running around ball before catching. The same, but jumping over the ball.

2. Squat, legs bent, ball on the right on the floor, right hand 1 on the ball (away from the gymnast’s body): roll the ball behind the back to the left, stop with the left hand. The same, but with a turn in a circle, leaning on your hands.

3. Stand on the left knee, ball on the right on the floor: spin the ball on the floor, stand on your right foot and turn in a circle in and. P.

4. Ball forward between the hands, elbows slightly bent: rotate the ball from yourself up and back to i. p. The same, but rotate the ball towards you. The same goes for squatting and standing on your toes.

5. Ball forward between the palms, arms crossed, right hand on top: with an additional step to the right, roll the ball between the hands to the right, left hand on top. The same, in the other direction. The same goes for dance steps.

6. Ball forward between the palms, right on top: step back, roll the ball with your right hand along your left hand and back to i. P.

7. Round half-squat, ball on the right shoulder: roll the ball on the back, catch it after hitting the floor with two or one hand. The same, but catch it from below behind your back.

8. Left hand to the side, bend over, the ball is at the right shoulder: roll the ball across the chest and left hand onto the palm. The same on the lunge.

9. Ball in the right hand: with a small throw the ball onto the back of the hand and roll it along the arm and over the shoulder, turn in a circle, catch the ball after hitting the floor. The same, but catch with your left hand behind your back.

10. Reverse grip the ball forward with the right hand: roll the ball along the hand to the left (turn the hands to the right), catch it in the palm. The same, in the opposite direction. The same, right and left - turning the hand back and forth.

Our website also has examples of other exercises with the ball:

I.p. – standing, legs together, arms to the sides, ball in the right hand; 1 – 2 – rise on your toes, ball up in both hands; 3 – 4 – lower yourself onto your feet, arms to the sides, ball in your left hand.

I.p. – standing, feet together, ball in hands below; 1 – 2 – ball up, rise on your toes and stretch; 3 – 4 – i.p. When the ball is up, look at it.

I.p. – standing, legs apart, ball below; 1 – lean forward, bend over, ball forward; 2 – i.p. When bending down, look at the ball, legs straight.

I.p. – standing, feet together, ball in hands below; 1 – ball on the chest; 2 – ball up, stretch; 3 – ball on the chest; 4 – ball down. When the ball is up, look at it.

I.p. – standing, legs together, arms to the sides, ball in the right hand; 1 – swing the right foot forward, the ball in the left hand under the foot; 2 – IP, ball in left hand; 3 – 4 – the same on the other leg.

I.p. – standing, feet together, ball below; 1 – squat, ball up; 2 – i.p.

I.p. – standing, legs apart, arms to the sides, ball in the right hand; 1 – 2 – turn the body to the left, the ball in the left hand; 3 – 4 – IP, ball in left hand; 5 – 8 – the same in the other direction.

When turning, the hand holding the ball

motionless. Do not move your legs.

I.p. – standing, legs apart, ball at the top; 1 – lean forward, ball down; 2 – i.p. When bending, do not bend your knees.

I.p. – standing, legs apart, ball at the top; 1 – lean forward, put the ball behind your feet; 2 – straighten up, arms up; 3 – lean forward, take the ball; 4 – i.p.

I.p. – standing, legs apart, ball behind your back; 1 – lean forward, bend over, ball as high as possible. When bending, do not lower your head, look forward; 2 – i.p.

I.p. – standing, legs apart, ball at the top. Side bends. Perform with large amplitude. Arms straight. Hold the ball above your head.

I.p. – standing, feet together, ball below; 1 – arc the ball up to the left and tilt the body to the right, right leg to the side on the toe; 2 – straighten up, put your right foot down, arc the ball down to the left; 3 – 4 – the same in the other direction.

I.p. – standing, feet together, ball below; 1 – lunge forward with your left foot, bend over, ball up; 2 – i.p.; 3 – lunge forward with the right foot, bend over, ball up; 4 – i.p.

I.p. – standing, feet together, ball below; 1 – lunge with the left foot to the side, ball forward; 2 – i.p.; 3 – lunge with the right foot to the side, ball forward; 4 – i.p. When lunging to the side, keep your arms straight and look at the ball. Keep your back straight.

I.p. – standing, feet together, ball below behind; 1 – lunge forward with the left foot, ball back and up; 2 – i.p.; 3 – 4 – the same on the other leg.

I.p. – kneeling position, ball in front of chest; 1 – 2 – tilt back, bend over, ball up; 3 – 4 – i.p.

I.p. – kneeling position, ball at the top; 1 – left foot to the side on the toe, tilt to the left, ball up, look at it; 2 – i.p.; 3 – 4 – the same in the other direction.

I.p. – kneeling position, ball at the top; 1 – 2 – sitting on your heels and turning your body to the right, lower the ball and touch it to the floor at your right toe; 3 – 4 – i.p.; 5 – 8 – the same in the other direction.

I.p. – sitting, arms to the sides, ball in the right hand; 1 – raise your right leg, the ball under it in your left hand; 2 – IP, ball in left hand; 3 – 4 – the same on the other leg.

I.p. – sitting position, ball between feet. Bend and straighten your legs, holding the ball with your feet.

I.p. – sit down, left hand to the side, with your right hand lean on the ball lying on the right side of the floor; 1 – 2 – raise your legs, roll the ball under your feet to the left; 3 – 4 – catch the ball with your left hand, lower your legs, right hand to the side; 5 – 8 – the same in the other direction.

I.p. – lying on your back, the ball between your feet; 1 – bend your legs, holding the ball with your feet; 2 – i.p.

I.p. – lying on your stomach, the ball in your arms outstretched forward, on the floor; 1 – 2 – ball behind your head, raise your shoulders, bend over; 3 – 4 – i.p. Raising your head and shoulders, do not lift your legs off the floor.

I.p. – lying on your back, hands with the ball up; 1 – 2 – roll to the left (right) on your stomach, extend your arms with the ball forward, bend over; 3 – 4 – i.p. When performing a roll, do not touch the floor with your hands and the ball.

I.p. – standing, legs apart, ball in hands below; 1 – 3 – lean forward and roll the ball along the floor around your left leg; 4 – i.p.; 5 – 8 – the same around the right leg. Do not bend your knees.

I.p. – standing, feet together, ball below; 1 – 3 – lean forward and roll the ball on the floor around your feet; 4 – taking the ball, return to the position.

I.p. – standing, legs apart, ball below; 1 – 3 – lean forward and roll the ball on the floor around your right leg, then around your left leg (make a figure eight); 4 – i.p.

I.p. – standing, legs apart, ball in front of chest; 1 – with the body turned to the right, hit the ball on the floor behind the right leg; 2 – catch the ball and take the IP; 3 – 4 – the same in the other direction. When turning, your legs are straight, do not move them.

I.p. – standing, feet together, ball below; 1 – 2 – ball up, lean back; 3 – release the ball; 4 – quickly turn around and catch the ball that bounced off the floor.

I.p. – standing, feet together, ball in front of chest. Throw the ball high, crouch down and catch it at head level.

I.p. – standing, feet together, ball in hands below. Throw the ball high, squat deeply, catch the ball.

I.p. – standing, feet together, ball below. Throw the ball high and catch it after turning around.

I.p. – standing, feet together, ball in front. Throw with force

ball down and catch it.

I.p. – standing, legs apart, ball behind your head. Lean back, throw the ball from behind your head and catch it.

I.p. – left foot in front, right foot behind, ball at the top. Throwing a ball at the floor and catching it after bouncing off the wall.

I.p. – standing, feet together, hands on the waist, ball on the floor in front of the feet; 1 – jump forward, legs apart on the line of the ball; 2 – jump forward, feet together in front of the ball; 3 – jump back, legs apart on the line of the ball; 4 – jump back, legs together, etc.

I.p. – standing, feet together, ball in front of chest; 1 – jump legs apart, ball forward; 2 – jump into the first position; 3 – jump the legs apart and lift the ball up; 4 – jump into IP.

I.p. – standing, feet together, ball below. Walking in place while changing the position of the ball: to the chest, up, to the chest, down.

Ball throws in pairs:

with both hands from below forward and upward; i.p. – standing, legs apart and slightly bent at the knees, ball below. Straightening your torso and legs, throw the ball forward and upward to your partner. Then the partner throws the ball;

with both hands from the chest forward and upward; i.p. – standing, legs apart and slightly bent at the knees, the ball at chest level, arms bent at the elbow joints, fingers pointing forward and upward. Quickly straighten your arms and forcefully throw (push with your hands) the ball. Simultaneously with the straightening of the arms, the legs are also straightened. Having caught the ball, the partner performs the same throw;

with both hands from behind the head forward and upward; And. p. - standing, legs apart, ball at the top. Bend your arms at the elbow joints and, quickly straightening them, throw the ball forward and up. Having caught the ball, the partner performs the same throw;

one hand from the right (left) shoulder; hold the ball with one hand and support it with the other. Hand with the ball near the shoulder (hold the ball with the other hand), the ball lies on widely spread fingers. The arms are bent at the elbow joints, the torso is turned towards the hand throwing the ball, the legs are apart, one in front (when throwing with the right hand, the left leg is in front). The thrower looks in the direction of the throw. The throw is performed by turning the torso, quickly straightening the arm and pushing the wrist. At the same time, the hand supporting the ball is lowered. During the throw, the body weight is transferred to the front leg.

with both hands from behind the head through the net; i.p. – left foot in front, ball at the top. The throw is performed by quickly straightening the arms, previously bent at the elbow joints, and pushing the hands;

One hand through the net; i.p. – left foot in front, ball at the top in a bent right hand. The throw is performed by quickly extending the arm, accompanied by movement of the hand.

Catching a high flying ball. Raise your arms forward and up towards the ball, spread your fingers. After catching the ball, bend your elbows to soften the impact of the ball.

Catching a low flying ball. Lower your arms forward and down towards the ball, tilt your torso forward, legs apart and half-bent. After catching the ball, lower your arms further and tilt your torso to soften the impact of the ball.

Catching a ball flying at chest level. Put your hands forward towards the ball, spread your fingers. After catching the ball, bend your elbows so that the ball is in front of your chest.

Passing the ball: in a line to the left (right); in a circle to the left (to the right). Pass the ball holding it with both hands from the sides, fingers spread wide.

The student receiving the ball takes it like this: with the hand closest to the ball - from above, with the hand farthest to the ball - from below.

Rolling the ball back and forth. Rolling the ball from line to line is performed in a tilted position with a smooth pushing movement of both hands or one hand. You cannot hit the ball.

Exercises with the ball in motion

I.p. – standing, ball in front of chest. Walking: step with the right foot - the ball is up, step with the left foot - the ball is on the chest.

I.p. – standing, ball in front of chest. Walking: step forward with your right foot, step with your left foot – the ball in front of your chest.

I.p. – standing, ball in front of chest. Walking: step with the right foot - the ball up, step with the left foot - the ball behind the head.

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State budgetary educational institution

additional education for children

children's marine center

Kronstadt district of St. Petersburg

"Young Sailor"

EDUCATIONAL AND METHODOLOGICAL DEVELOPMENT

"Basic Exercises

rhythmic gymnastics"

Additional education teacher

associations

"Gymnastics"

Barabanova Tatyana Petrovna

Kronstadt

2012

The educational and methodological development is intended for teachers working with children aged 7-14 years in the “Rhythmic Gymnastics” associations. The development describes movements that promote the development of elasticity of the musculoskeletal system, and exercises with objects.

At the initial stage of rhythmic gymnastics classes, children master coordination abilities that allow them to master single and compositional actions of a free nature and with the manipulation of a sports object. Gymnasts develop the ability to maintain various balances of a static and dynamic nature, plasticity and mastery of a sense of rhythm; hear the music and coordinate your actions with it. It is this initial preparedness that will allow during training to improve, develop specialized conditions and achieve high sports results.

Rhythmic gymnastics, like other sports, has its own

goals and objectives:

Achieving sports results;

Ensuring and maintaining the status of a healthy person;

Formation of basic behavioral skills: posture, gait, communication style;

Education of qualities: perception of the beauty of motor actions, management of the emotional state, instilling musical tastes.

General guidelines.

Before starting classes at the Rhythmic Gymnastics association, all students first undergo a medical examination and a physical fitness test. This is necessary to distribute children into separate groups in accordance with their state of health and initial general physical development.

When starting to study an exercise, you should familiarize students with it: name and show it, explain the essence of the exercise and individual elements of the exercise, and, having studied them, move on to performing it as a whole. In this case, the main attention should be paid to the technique of performing the exercise. Having achieved mastery of the exercise technique, you can move on to training by repeating the exercise many times with a gradual increase in load in order to improve skills and develop the physical and volitional qualities of students.

From the very beginning of classes, children must be taught belay techniques when performing acrobatic elements and assistance in mastering various movements.

Each lesson begins with the formation of children, greeting the group and emotional and psychological mood, announcing the topic and objectives of this lesson.

The preparatory part consists of technical actions on the basis of which this or that composition is built and the basis of the gymnasts’ technical preparedness is determined.

In the main part, special preparatory and basic exercises of rhythmic gymnastics are studied.

Basic exercises of rhythmic gymnastics.

WALKING

• Walk on your toes with straight knees, heels high above the floor.
• “soft step” - walking with a roll from the toe to the entire foot, slightly bending the leg at the knee joint.
• “sharp step” - characterized by a short movement of the leg forward with a sharp, accentuated placing on the support and subsequent lifting onto the half-toes;
• “wide step” - reminiscent of lunges, when a significant forward movement of the bent leg is accompanied by straightening the “back” leg with a slight tilt of the body forward. Similar to the “wide step”, the “wide run” requires a powerful push-off and looks fast;
• “cross step” - an alternating change in the cross position of the legs, when one leg is placed from the toe in front of the other, and then the position of the legs changes by moving the “front” or “back” legs - which allows you to change the direction of movement (left, right, forward, backward);
• “alternating step” - is a combination of two steps with one foot followed by placing the other (“additional step”) and two steps with the other foot; this step can be performed in various rhythmic modes and serves as the basis for dance steps.

RUN

• Light jogging is done on your toes.
• A soft run (or slide) is performed in the same way as a soft step, with minimal vertical oscillation.
• Rolling running is performed with elastic pushes
  forward with small oscillatory movements vertically.
• Sharp running is performed with little advancement
  forward by straightening the pushing leg in the flight and opening phase
  Visible and sharp bending forward of the free leg.
• High running is performed by a strong vertical push with a delay in the flight phase and a quick bend of the free leg forward.
• Wide running is performed with an energetic push with significant forward movement and a slight inclination.
  forward. In flight, the pushing leg straightens and the free leg bends forward. During the flight phase, the lunge position is assumed.
• Spring running is performed by alternating vertical pushes with very little forward movement. During the flight phase, the legs and torso are straightened.
• Step running is performed by alternating strong pushes of one leg and a swing of the other straight leg. These are step jumps, alternating with each other.

EXERCISES FOR ARM AND SHOULDER GIRT

• Simultaneous, alternate swings and circles with arms in the front and lateral planes. Also with spring movement of the legs.
• Jerking movements with the arms up, to the sides - up, to the sides - back, one up, the other back.
• Hands clasped behind you: move your hands back, bend over, lower your hands without losing grip, tilt your shoulders and head forward. Do the same sequentially, starting movements in the thoracic region.

TORSO EXERCISES

• Sitting on your heels with your back to the gymnastic wall, grab with your hands raised up: kneel down, straighten your arms - bend over strongly.
• Tilts of the torso forward and to the side in a swing with spring swaying and with various movements of the arms. The same in various racks.
• In pairs - one sits, the other stands behind, puts her hands on the shoulders of the woman sitting, bends her torso forward with the help of her partner. The same in the starting position while sitting, legs wide apart.
• Standing on the second or third rail, facing the gymnastic wall, grip with your hands at chest level: bend your torso forward, each time grabbing the lower rail with your hands, keep your legs straight, perform quickly at the pace of the swing.

EXERCISES FOR LEGS

• Leg on the rail forward or to the side - higher: bending the body towards the leg with various movements of the arms and shoulder girdle. The same thing, bending the supporting leg at the moment of tilt.
• Lying on your stomach, arms to the sides: circle your leg, starting to move back and forth with your knee forward and along the floor to the starting position. The same, lying on your back, arms up, starting the circle forward.
• Standing with your back to the wall, grip with your hands at head level: swing your straight leg forward and to the side with the help of your partner, hold the leg in the highest position for 3-5 seconds.
• Standing facing the wall at a distance of a step with support with straight arms at chest level: swinging the leg back with the help of a partner.

EXERCISES WITH OBJECTS.

EXERCISES WITH A BALL

Exercises with the ball are very dynamic, they use a large number of different movements: throwing and catching with one and two hands, throws, rolls over parts of the body and half-rolls and throws performed not only with the hands, but also with the legs, torso, head, shoulders; sharp and fast throws are combined with turns and holding the ball in different spatial positions of the gymnast while fixing the ball on different parts of the body. Special actions characteristic of this group of exercises are ball hitting and twisting. Throwing and catching the ball are combined with somersaults, rolls on the back or on the chest, various types of balances and “beating” actions.

Bouncing the ball.

When hitting the floor, the hands follow the ball, as if pressing on it, and smoothly return to the starting position. Pound the floor alternately with one or two hands. The same on steps forward, backwards crossed to the side, with jumps on one, the other in different positions during dance steps. Hitting the ball up with the back of the hand is the same at various steps. Hit the ball forward with your knee up, catch it after running forward. Combinations of hitting one on the floor with a throw behind the back to the other and with a throw under the shoulder.

Ball rolls.

Sit down and roll the ball on the floor. Run ahead of the movement of the ball, crouch down, catch the ball, placing your fingers under the rolling ball (the ball should roll into the palm smoothly, without delay). Roll the ball over your right hand, over your back, rounding it, and catch the ball behind your back with your left hand. Throw the ball up, catch it on the back of your left hand, place your right hand on top and start rotating your hands at a pace. The same with jumping during a throw or while rolling around the hands.

Ball twists.

Vertical twist inward. Starting position: right arm to the side, elbow slightly bent, ball in the palm, slightly raising the hand and turning it inward 360°, hold the ball in the palm. Vertical outward twist: performed from the final position of inward twisting in a reverse motion (the ball lies in the palm of the hand all the time without gripping with the fingers). Vertical twist with the right hand in and out while crossing steps to the left. The same with the left hand - to the right. Horizontal inward twist - right arm to the side, ball in the palm: bending the arm at the elbow, circle with the forearm forward and inward. When moving backwards, the hand bends inward.

Eights with a ball.

Starting position: right hand forward, ball in the palm of your hand: small throw up, with your left hand, grab the ball from above and inside with your fingers forward and perform a circle up and to the left, ending with a small throw forward. Do the same with the right, performing a circle upward and to the right. Figure eight combined with waltz steps left and right, walking and running forward.

HOOP EXERCISES

Exercises with a hoop are mainly associated with the rotation of an object (arm, leg, neck, torso), its throws and rolls against the background of various body movements. The main requirement for these exercises is to maintain the plane of movement of the hoop, otherwise it will fall. The correct grip is also important: swinging movements must be performed with a tight grip; with rocking and rotational movements, on the contrary, you need to be able to tense and relax the muscles in a timely manner, ensuring freedom of movement.

Hoop turns.

Rotations of the hoop are performed around the vertical and horizontal axes, with two and one hands in different planes and directions and are accompanied by different movements of the torso and legs: bending, springing and dance movements.

Hoop forward: turns the hoop in the front plane with tilts to the side from various stances, the main one, on the toes, on one side, in the other direction - on the toe, on a lunge to the side. Hoop horizontally forward: turns the hoop left and right until your arms are crossed. The same, but turning the hoop outward and inward. Same spring. Hoop forward on bent arms: 360 whip O with a backward tilt. Hold the hoop vertically on the floor with one hand, turn the hoop and let it rotate freely. While rotating the hoop, run around it or perform a turn.

Hoop rotations.

Rotate the hoop horizontally in front with your right hand to the right, followed by passing it behind your back to your left. The same with rotating the hoop to the left, with a forward pass to the left hand. Put the hoop on yourself, hold it with both hands at waist level: slightly turn the hoop to the left and, turning to the right, give it rotational movements.

Hoop throws.

Hoop forward: throw it vertically upward with two, catch it from the inside by the upper edge. Throwing a hoop with one hand. The hoop is in the front plane with an overhand grip, throw it up and catch it with the same or the other hand. The same, but catch the hoop with one or two hands after turning 360 o or 180 o at the top or bottom edge.

Hoop swings, circles and figure eights.

Hoop swings are performed in an arc, in a circle and in a figure eight in various planes and directions. They are divided into small, medium and large swings, circles and eights. Small circles are performed only with the hand, with a straight arm, medium circles - by bending the arm at the elbow joint, large circles - with a straight arm from the shoulder. All of these swing exercises use the inertia of the object's movement. Hoop forward in the right hand: rotate it in the front plane, make a circle with a swing and pass the hoop to the left hand, continuing the rotation. Hoop forward longitudinally: figure eight with a hoop (by turning the hand and swinging movements of the arm), on the left with the right hand, palm down and on the right with the palm up.

Hoop rolls.

Hoop in front on the floor - roll the hoop to the right and left in front of you and behind your back, transferring the weight of the body from one leg to the other. Hoop in front on the floor - from the front balance on the left leg, roll the hoop back with your right hand, turning in a circle, pick it up with your left in a round semi-squat position. Hoop on your right hand longitudinally - roll the hoop along your arm onto your chest, onto your shoulders. The same through the chest to the back and along the other arm. Hoop in front to the side - roll the hoop over your hand using various movements with your legs and torso. Roll the hoop over your leg and torso.

EXERCISES WITH RIBBON

Exercises with tape involve constructing various “drawings” in space. Having grabbed the plastic stick to which the ribbon is attached, with active actions with the hand, forearm, and the whole arm, the gymnast performs various swings, circles, throws, interceptions, throws, movements with which she draws “snakes,” “eights,” and “spirals.” All this in different planes and directions, at different paces and rhythms and in accordance with the actions of other parts of the body - turns and rotations, jumps and half-flips, bends, freely moving the ribbon or wrapping it around itself, throwing it high up and at the same time performing somersaults or vice versa , - “spreading a snake” and jumping over it. With appropriate musical accompaniment, exercises with ribbon are very spectacular and can satisfy the most sophisticated taste.

Training in exercises with a tape should begin with swings and circles in the front plane, then in the lateral plane. When doing facial circles and swings, you need to point the end of the stick exactly towards your toes. Exercises with the tape are studied with the right and left hand, first on the spot, then in various stances, walking, running, jumping, in combination with dance movements. They should be alternated with relaxation exercises for the hands.

To master the basics of the technique of exercises with a band, you need to include the desired joint in the work: during swings and circles - the shoulder, spirals - the elbow, snakes - preferably the wrist. In this case, it is important to achieve the accuracy of the drawing and the specified plane of movement. It is necessary to strictly control the part of the belt flight that is carried out out of sight. For example, in horizontal and side circles, the back half of the circle, the movement of the snake behind the head. In this case, control is exercised only by muscle sense. Swings and circles performed with the forearm are called medium, and with the hand - small.

Snakes.

Snakes can be vertical or horizontal. They are performed only by movements of the hand with the elbow slightly bent. The vertical snake is performed in the front and lateral planes, along the floor and in the air, by flexing and extending the hand with the palm down. The horizontal snake is performed in the horizontal and facial planes; in the first, it can be performed by abducting and adducting the hand with the palm down, as well as by flexing and extending the palm inward. A horizontal snake behind the head is performed with the arm slightly bent at the elbow, palm up, abduction and adduction of the hand.

Spirals.

Spirals, similar to snakes, can be vertical or horizontal: they are performed in a circular motion of the forearm. The spiral turns should be the same in size, located close to each other and fly elastically to the end of the tape. The vertical spiral can be performed in front of the body in a backward movement, from the side and behind in a forward movement, and also from left to right. With a horizontal spiral from bottom to top, the stick and hand are vertical to the floor: the bent arm rises slightly above the shoulder, only the last turn can touch the floor.

Eights.

Horizontal figure eights are performed in the main and intermediate planes. The direction is determined as the tape moves - right to the bottom, left to the top, etc. Eights are divided into large, medium and small. Eights in the front plane consist of the left and right halves, in the side plane and above the head - of the front and back. While performing the figure eight in the front plane, step or jump to its right half. When running, waltzing, running backwards, small figure eight in front of the body on the floor, in the air.

Throws.

Throws are performed from behind the head quickly, with a strong jerk; when throwing upwards and to the side, the arm is straight. The ribbon flies in the air in a gentle arc; at the moment of catching, you must immediately continue moving without violating the specified “pattern.” Throw the ribbon forward and upward from behind your head, catch the ribbon while running, horizontal snake from top to bottom.

EXERCISES WITH A ROPE.

Exercises with a jump rope are combinations of various jumps on one and two legs, alternate jumps and rotations of the rope - performed in place and with moving forward, sideways, backwards, with turns, as well as with changing the rhythm and tempo of both jumping and (simultaneously with jumping or “separately”) movements with a skipping rope. This content of exercises with a skipping rope requires special precision of movements, not only a sense of rhythm, but also a sense of the object itself, since the configuration of the skipping rope can vary significantly depending on its tension, which varies depending on the speed and amplitude of rotations, as well as the original and specially changed length. Since jumping rope is usually performed in long series, these exercises serve as an excellent means of developing endurance, and therefore are used in almost all sports specializations as part of general or special physical training.

It is important to correctly determine the length of the rope, which should be equal to the distance from the floor to the shoulder girdle with the body in a straight position (then it is easy to rotate and the rope will not get tangled during rotation).

To diversify the activities and vary the load, the exercises include jumping over a long rope (a rope rotated by two partners), jumping with two, three, or a whole group, and with a wide variety of additional motor tasks. Learning jumps begins with circling the rope forward. The signal for jumping is the sound of the jump rope hitting the floor as it rotates. The circling of the rope should be continuous, without holding it under you. You need to jump over the rope low enough so as not to touch the rope with your feet. When jumping, the legs are bent as little as possible, the toes are extended, and the torso remains straight. The rope rotates mainly due to movements of the hands; The arms should not be strained; they should be held to the sides - downwards. At first, jumps are performed slowly, as they are mastered, the rate of rotation of the rope (and, accordingly, the jump) increases; The tasks become more complicated.

EXERCISES WITH MACES.

Exercises with clubs involve the manipulation of two objects. Working with one or two hands, the gymnast performs various circles, swings, “mills”, throws, rolls of clubs on the court or on her body, throws of clubs with given directions and planes of rotation and subsequent catching them in certain poses into which the athlete comes through turns , jumps with turns, various somersaults and other complex movements.

At the end of the lesson, formation and relaxation exercises are carried out.

General relaxation for all muscles of the body at the same time and local relaxation for individual muscle groups or parts of the body. It is easier to master those exercises in which the movement is performed by “falling” a part of the body or passively relaxing it under its own weight. For example, bend forward and lower your relaxed arms. Standing still, four clapping hands - performed clearly, rhythmically, while clapping - you can stop the musical accompaniment. Hands through the sides - up, rise - inhale. Hands down (softly) - deep exhale. Perform at a slow pace. Relax your shoulder girdle and arms, straighten up.

When summing up the lesson, the teacher thanks the children for their work in the lesson and gives positive feedback.

Expected results.

Students master the basic exercises of rhythmic gymnastics, collectively compose various combinations and exercises for demonstration performances (mass, group, pairs, individual, with and without apparatus), take part in demonstration performances at holidays, public events of the children's maritime center "Young Sailor" and sporting events in the city of Kronstadt.

LITERATURE

1 . Developmental educational psychology / Ed. M.I.Gamezo. - M., 1984

2 . Medical control in sports. Dembo A.G. - M.. 1998

3 . Musical and rhythmic education in rhythmic gymnastics,

T. Roters, -M., 1989

4 . Choreography in sports, I. Shipilina, Rostov-on-Don, 2004

5 . Gymnastics: Textbook / Edited by M.L. Zhuravina, N.K. Menshikova. – M.:Academy, 2005

6 . Rhythmic gymnastics: textbook/Edited by T.S. Lisina. – M.: Physical culture and sport, 1982.

7 . Analysis of voluntary exercises in rhythmic gymnastics and ways to improve the performing skills of the strongest gymnasts. Abstract, -M.:, 1980.

Gymnastics is a technical-compositional sport. Sports achievement is largely determined by the degree of proficiency and complexity of technical skills (technique). In this case, it is necessary to distinguish between the technique of exercises with and without an object.

The apparent variety of techniques due to various variations and combinations is reduced to several characteristic technical and structural groups of exercises.

Structural groups of exercises without subject. The following groups of exercises without an apparatus are distinguished: step combinations, jumps, stands, turns, swing movements, waves, body bends and elements performed on the floor.

Step Combinations

The common technical characteristics of these elements are forward progression and cyclicality. Combined steps, the basis of which are walking, running, and jumping, give the exercise a breadth of movements and variety and well emphasize the character and rhythm of the music. Various combinations of steps involving the head and arms are possible, as well as circular movements around the axis of the body.

Jumping

The structure of movement in jumping is characterized by the push, flight and landing phase. Jumps are performed as non-cyclic elements according to certain rules of movement aesthetics. The push begins with a certain bending of the joints of the legs, knees, and body, depending on the jump. The power push should always end with tension in all joints and lead to a vertical jump, a forward jump, or a turning jump.

The variety of jumps and their special names follow from the characteristic position of the body in the flight phase. In this phase, the full expression of the jump technique is achieved in accordance with the requirements and the position of the body, head, and arms is fixed for a short time.

The main task when landing is to achieve a silent landing by bending the joints of the legs, knees and hips, which brings the gymnast to a state of rest or creates a transition to the next element. The participation of the legs in the push and landing more accurately characterizes the existing separation of the jumping elements.

There are jumps with a push with two legs and landing on two legs (final jumps), jumps with a push with one leg and landing on the leg that produces the swinging movements (stepping jumps), jumps with a push with one leg and landing on the supporting leg (tapping jump).

Stoics and turns

Stoics and turns place high demands on the ability to maintain balance. The gymnast must keep her body in balance, having a small area of ​​support, as well as constantly moving the center of gravity of the body and overcoming the effects of gravity and centrifugal force.

Characteristic movements appear in the initial phase, the stance or rotation phase, and the final phase. Various technical requirements are imposed on the initial phase of equilibrium elements. In this case, a distinction is made between raising the toe from a bent knee after a previous forward movement of the body weight and raising a tense supporting leg onto the toe from a bent knee.

Swing movements

Swing movements require differentiated application of force and good coordination of the movements of the parts of the body involved in the swing with the movement of straight legs, imparting impulse to the body. It is important to choose the right moment to apply force. Depending on the participation of certain parts of the body, swing movements of the arms, body and the whole body are distinguished, which are performed in horizontal and vertical directions.

Waves

Waves are characterized by slight up and down movement of the body while maintaining a fulcrum. The bending and straightening of the joints involved in the wave lead to oppositely directed and relatively rounded movements of certain points of the body. There are waves of the body, back, and arms.

Torso bends

Being the most difficult elements, bends with a large amplitude require maximum bending of the back forward and backward. The body should not be secured.

Elements performed on the floor

Elements performed on the floor consist of many successive druses and quickly changing elements, which are characterized by a lower support formed with the help of the feet or pushing off from the feet (jump). Currently, the following elements are allowed in competitions: kneeling positions, prone positions, sitting positions, mixed supports, somersaults, swings from a support position.

Elements or entire combinations performed on the floor are playing an increasingly important role in modern competitions. The difficulty and originality of these spectacular exercises and combinations are enhanced by the use of apparatus exercise techniques such as swings, throws, rolls and tosses.

Structural groups of exercises with a subject

Compositions of exercises with an apparatus impose special requirements on female athletes, which consist of confident mastery of the apparatus, harmonious combination with the technique of exercises without an apparatus and musical accompaniment. The following structural groups of exercises are distinguished: swings and circles, arm circles, wrist rotations, throws and catches, rolls, tosses, object rotations, as well as spiral and wave-like movements.

Waves, circles, circles with your arms

When performing swings and circles, the body's momentum is transferred to the object. The magnitude and dynamics of the movements causing the impulse must correspond to the mass, size, shape and material of the object.

Circular rotation of the brush.

This means rotation of the hand from an object (for example, a hoop), as well as rotation of an object with the help of a brush (for example, a ball). Such exercises require dexterity and precise coordination of movements. These rotations are carried out by funnel-shaped rotation of the hand with a relatively motionless wrist joint. Rotations are facilitated by the spring tension of the entire body.

Throwing and catching

Throwing and accurately receiving an object requires high precision, good coordination and reaction. The path of acceleration and deceleration when throwing and receiving must correspond to the desired height of the throw and the characteristics of the object. The time and place of throwing and receiving an object is determined by the intended flight path (vertical, arc-shaped).

The throw can be made while standing, during the run-up, while jumping, or before starting to spin. Throwing an object usually begins with a deep squat or swing and turns into an upward movement of the whole body. When receiving an object, the gymnast extends her arm towards the object, lowers it under the influence of the falling speed of the object, or swings out.

Roll.

The ball, mace and hoop can be rolled over the floor or individual parts of the body. The elements that are performed during the roll are: leg extensions, stance, rotations, jumps and elements performed on the floor. A sweeping rolling technique involving the entire body is a condition for a precise roll in time and place (in a straight line, in an arc, with torsion). When rolling an object over individual parts of the body, an inclined support area is required, which is possible with precise adaptation of the body to the movement of the ball.

Tossing and jumping.

Tossing can be performed in combination with a wide variety of body control techniques and in various rhythmic variations with a ball or hoop, on the floor or individual parts of the body. The bending and straightening of individual joints, as well as the up and down movement of body parts (eg, arms, legs, shoulders) constantly adapt to the movement of the object.

Rotations.

Spinning the hoop, ball and club is purely an agility exercise. Having received an impulse, the object rotates freely on the floor, on the hand or, after additional effort on the part of the athlete, in the air.

Waves and spirals.

These are exercises with a band. Good mastery of the technique of these exercises requires differentiated application of force, great mobility and intensive participation of the whole body. Wavy lines appear when the stick holder moves vertically or horizontally in an arc. Spirals are circular turns that follow one another, which arise as a result of a combination of rotational and translational movement of the holder stick.