Physical education assignments. Gymnastics

Some people imagine jumping rope as an exclusively children's fun, because not everyone knows about the benefits that adults bring to the body of exercising with this sports equipment. In our article, we will talk about how to properly train using a jump rope to lose weight and get in shape.

The term "skipping" or "rope skipping" is of English origin and means an exercise performed with the help of jumping rope.

Where exactly the first jump rope appeared is unknown. According to one version, it was invented in Ancient China, according to another - they were used in pagan Russia for better preparation warriors for battle.

Did you know? A great contribution to the popularization of the jump rope was made by boxer Mohammed Ali. During demonstration performances, he jumped 3 rounds of 15 minutes (with a minute break between them) at a speed of 220 jumps per minute.

There are adherents of the claim that it was originally used by ancient Christians who jumped on a skipping rope at Easter (it was a symbol of the rope on which Judas hanged himself).

However, it is known for certain that the projectile was used in Italian and French fencing schools, and in the 19th century in London this sports equipment was actively used by boxers and jockeys.
With its help, they drove off excess weight and pumped up the muscles of the legs. The jumping rope came to America in the 17th century along with immigrants from Holland.

In countries former USSR in the 50s of the XX century, the jump rope was a common children's fun, it was used for training and in physical education classes. The popularity of skipping in Europe and the USA came in the 80s of the twentieth century, when it became fashionable to healthy lifestyle life.

Since this period, skipping has become a recognized sport, although it is not included in the Olympic program.

Until now, this sports equipment is used by coaches to train boxers and football players, using it to achieve endurance and good performance. physical form wards.

Positive influence skipping for the human body is difficult to overestimate. Such exercises strengthen muscles, stimulate the heart muscle, develop endurance, and help strengthen the respiratory system.

Jumping has a positive effect on the ankle and wrist joints, as they are actively involved in this process.
Skipping also reduces the amount C-reactive protein This helps to strengthen the immune system. Jump rope exercises also normalize blood pressure and the composition of triglycides, which supply cells with energy.

Regular exercise contributes to the normalization of cholesterol levels, regulates the composition of blood sugar and reduces the amount of toxins and waste products.

The main positive effect of jumping rope for those who want to lose weight is fat burning. Skipping speeds up the metabolic processes of the body, which helps to lose weight.

With it, you can remove the stomach and significantly reduce the volume of the hips and legs. Even such classes allow you to cope with such a female problem as cellulite.

Important! To achieve the desired results faster, rope exercises can be done several times a day.

With intensive jumps for a short period of time, a lack of oxygen occurs in the body, which is restored in the process of rapid lung function during rest. When a person breathes deeply, his blood is saturated with oxygen and activates the metabolic processes in the body.

Metabolism increases, toxins and toxins are removed from the body. This requires energy, which is obtained by the body during the breakdown of fat deposits on the hips and abdomen.
Skipping is considered an ideal option for practicing at home. Jumping for 15 minutes burns about 150 kcal.

For comparison: the same time spent on dancing or fitness allows you to burn 100 kcal. It will be possible to lose weight in the shortest possible time if you combine skipping, hoop rotations and proper nutrition.

For the maximum benefit of classes, it is important to choose the right jump rope. Too long will make it difficult to control movements, and on a short one you will have to jump with your legs tucked in.

Its length is determined as follows: you need to stand in the middle of the cord. In a properly selected jump rope, the handles will be armpit-length.

In numbers, the length of the jump rope in relation to height should look like this:

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Did you know? American Ashrita Furman set a record for the number of jumps on a rope. In 24 hours (though with five-minute breaks every hour), he made 130,000 jumps.

If you are determined to do skipping, then for the first few days, train without a rope, jumping in place.

They need to be done, breaking away from the floor a few centimeters and landing on toes. This will help the body prepare for future stress.

During the first week, the duration of training should be 5-10 minutes, in the second week - 10-15 minutes, in the third - 15-20 minutes, from the fourth week, classes with a jump rope can be carried out for 30 minutes.
In order for fat deposits to disappear, and the body to become elastic and toned, it is necessary to train at least 3-4 times a week for 30 minutes.

Among the temporary contraindications to these workouts include:

pregnancy and the period after childbirth;
migraines, sprains, pain syndrome.

Much more serious reasons for which skipping is categorically not recommended:

vascular and heart diseases;
hypertension and changes in blood pressure;
diseases of the musculoskeletal system;
obesity of the second degree and above;
phlebeurysm;
eye problems.

In the presence of such diseases, before starting training, it is necessary to consult with doctors and exercise only on the basis of their advice, or replace skipping with other loads that do not pose a danger to the body.

Rope exercises

Rope exercises are of the following types:

Single jumps. Performed on both feet, with bouncing when the cord is near the feet. One jump is done with one turn of the jump rope.
Double jumps. With one turn of the rope, you need to jump twice.
Side jumps. First left and right, then back and forth.
Jumping with change of legs. Performed at a fast pace alternately on each leg.
speed jumps. This exercise is done at a fast pace with high knees.
Reverse jumping rope. The jumper does not spin forward, but backward.
Cross Jumps. Hands cross and jump through the resulting loop.
Jumping with rotation around its axis. Performed on both legs with a gradual turn of the body clockwise.
slopes. The cord is folded several times and held by the edges. Regular performance of this exercise removes extra centimeters at the waist and folds of fat on the sides and back.
turns. Holding the folded jump rope by the ends, the arms are extended in front of them. Make rotations of the body alternately to the right and left. This exercise helps to reduce the volume of the abdomen.

Video: types of rope exercises

Important! Rope training should be done at least an hour and a half after eating.

Effectively lose weight will help a set of exercises, designed for 30 minutes of classes. In between exercises, you need to take a minute break to restore breathing.

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If the amount of time you are willing to spend on training per day is 15 minutes, then the time for each exercise is halved.
The jump rope has established itself as a universal simulator for adults and children. Knowing about its benefits and using it correctly during training, you can achieve remarkable results in the form of a slender and toned body and healthy body.

We know that the effectiveness of the impact of classical dance depends on correct technique execution. If the exercise is performed technically illiterate, then the "coefficient useful action» decreases, so the trainer-choreographer must be well versed in the technique of execution, the methodology for teaching the elements of choreography. Preparatory exercises are the main means of choreographic training at the stage of selection and initial training, then, as complex exercises are mastered, they have an auxiliary function. In the lesson, simple exercises are most often performed in various combinations with each other, as well as with IVS elements: balances, turns, jumps, acrobatic elements, free plastic movements, etc. The main choreographic exercises include movements, the learning of which is associated with the formation of a complex motor skills, development of special physical qualities. These include balance, turns, jumps.

Performing choreographic jumps requires special training, i.e., flexibility, amplitude swings, the ability to maintain correct posture and be able to coordinate the movements of the arms and legs.

When training, you can perform lead-up exercises at the support and in the middle, including using gymnastic equipment: a bridge, a bench, a wall, a trampoline, rings, a crossbar, bars.

CLASSIFICATION OF CHOREOGRAPHIC JUMPS AND STAGES OF THEIR PERFORMANCE

All choreographic jumps can be divided into certain groups depending on the amplitude, execution on the spot, in advance, in turn, jumps from two legs to two, from two legs to one, from one leg to one.

Some jumps belonging to a certain group can be performed both with small and with large amplitude. For example, echape, revoltad, cabriole, pas de sha, etc.

Classical dance jumps are divided into five groups.

The diagram shows the main types of jumps. The simplest of them are jumps, which are characterized by a low execution height and a small amplitude of movements. They contain common structural and technical elements that make it possible to distinguish several characteristic stages: preparatory, main, implementation stage, final stage.

preparatory stage, which consists of three phases: 1st - take-off, 2nd - attack with a swing of the leg or from a place - swing, 3rd - depreciation, in jumping from a place - a semi-squat, in which the previously received movement is partially extinguished due to intense lowering from the toe to the entire foot and bending the legs at the knee and hip joints.

Main stage:

4th phase - repulsion

5th phase - separation from the support Implementation stage:

6th phase - shaping action

7th phase - fixing the posture Final stage:

8th phase - preparation for landing

9th phase - depreciation

10th phase - liaison and corrective actions

GROUPS OF CHOREOGRAPHIC JUMPS AND THEIR USE IN ACCORDANCE WITH MODERN REQUIREMENTS OF CLASSIFICATION PROGRAMS

The peculiarity of jumps is that athletes must not only jump as high as possible, but also perform the movement with the utmost amplitude, ease and grace, displaying the emotional nature of the musical accompaniment. Only with such a performance, the jump will become not just a technically difficult exercise, but also an expressive means in floor exercises.

The text gives a description of profiling jumps, which are combined with each other by push and landing techniques.

Jumping from two feet to two

Jumps on the 1st, 11th, 3rd positions. Jumps should be performed easily, springy, while maintaining the original position of the legs, in the eversion position. In flight, the legs are straightened, the socks are slightly pulled back, the posture is straight (without bending or bending in hip joints). The muscles of the back are tightened.

Jumping with a change of position of the legs. When performing these jumps, the position of the legs is fixed in the starting position, and only upon landing do the legs return to another position (for example, jumps from the I-th position to the I-th. In the flight phase, the legs are fixed in the ip and upon landing are connected together in I position).

Jumping, bending the legs forward. It is possible to perform these jumps without tilt, with a forward tilt, bending the legs together, one higher than the other. They are performed on the spot, with an additional swoop (a small swing of one and a push of the other jump into two).

Jumping, bending the legs back. It is possible to perform with a different angle of bending the legs, with a straight posture, bending over, two “rings”.

Push two jump touching. In flight, one leg is retracted, the other is bent. The posture is straight, the shoulder blades are connected, the arms are at the sides. Varieties of jump touching: touching with a “ring”, touching with a turn of 90, 180, 360 °.

Jump legs apart. In flight, the legs are spread exactly apart, the back muscles are tightened, the arms are to the sides, up, to the sides up. It is possible to perform a jump, bending the legs, keeping the “eversion” in the hip joints, legs apart; legs apart, lower leg inward; legs bent, knees inward, lower leg outward; bending one leg; with a turn.

Two push jump into a split, right or left forward. performed by spreading the legs, right (left) forward into a split. Attention is drawn to the eversion abduction of the leg back, the direct position of the posture. It is possible to perform a jump with a turn of 90 and 180 °, bending both legs, bending the one forward or backward.

Jumping from two feet to one

Jump jump with two landing on one, the other bent. In

during the flight, the legs are fixed together, landing is performed on one, the other is bent to the required position (at the ankle, at the knee, etc.).

Jumps with a push of two in vertical balance leg forward, sideways, back. The jump is performed with forward movement while simultaneously bringing the legs back into vertical balance; in a jump to the side - leg to the side up; in a jump back - leg forward up. In flight, the position of one or another vertical balance is fixed.

Jumping, bending the legs forward, backward, legs apart, touching and their varieties can be performed by landing on one leg. With different interpretations of the jump, the execution technique does not change.

Jumping from one foot to two

A push of one and a swing of the other (straight or bent) forward, sideways, back landing on two feet (performed on the spot and with promotion). These jumps are rarely included in floor exercises as independent ones. Much more often they are found in combinations on the beam. However, how good remedy to develop jumping ability, they are often used in choreography lessons.

Jumping from one foot to another

In terms of the number of possible options and structural diversity, this group of jumps is the most extensive. The section provides an auxiliary classification of jumps from one foot to another and discusses the technique and methodology for teaching the basic elements.

Small jumps: from one to another with a change of legs (straight or bent) in front; with a change of legs (straight or bent) behind; from one to the other, bending the free one at the ankle, at the knee. Jumps of this group can be performed on the spot and with advancement.

Jumping up - high: with a change of legs in front; with a change of legs behind; flip jumps.

High jumps: step, touching; bending and unbending the leg into a twine.

Step jump. This jump is more common in floor exercises, as well as on the balance beam, and is profiling for mastering a number of its varieties. It is performed with a swing of one and a push of the other moving forward. In flight, the position of the twine is fixed. Landing - on the fly leg. During the push, a half-tilt forward is performed; in flight, the posture is kept straight. Hands are in different positions, differently. Head forward up.

Leap in attetude. The movement is identical to the step jump, but the back leg is bent into an attitude position.

Jump step "ring". Behind the leg is bent with a tilt back (with a strong deflection in the thoracic and lumbar spine).

Jump step to the side. It is performed with a swing of one to the side, in flight the position of the legs apart is fixed. In contrast to the main form of the jump, this exercise is performed with a smaller forward movement, with a more locking position of the foot at the time of the push. At the last step of the run, the foot is placed in an eversion position and the torso is turned towards the jogging leg.

Jump step back. It is performed by pushing one and swinging the other back with backward movement. In flight, the position of the twine is fixed.

Jump step with a turn to the right (left). With a push of one and a swing of the other leg, the main jump is performed with a step, then in the flight phase, a turn is made to the right or left.

Jump step with a circle turn. The movement is similar to the previous jump, but with a 180° turn.

Jump touching. It is performed with a push of one and a swing of the other, bent at the knee. The execution technique and training methodology are the same as when jumping in steps. The most common form of touching jump is − jump touching the "ring".

Jump step by bending and unbending the leg. According to the structure, it consists of two jumps: touching and stepping. In flight, the bent leg unbends to the split position. Leg extension should be from the knee, the hip does not fall. Varieties of the jump include: step jump, bending and unbending the leg in a ring, to the side, with a turn of 90, 180 °.

Jump with a change of legs in front. It is performed by pushing one and swinging the other forward, in the flight phase there is a change of legs, landing is carried out on the fly leg. It is possible to perform a jump with bent, straight legs, bending and unbending the leg (both legs alternately); with a straight posture, with an inclination forward; from a place, from a run, with advancement, backward; with a rotation of 90, 180, 360° and more.

Jump with change of legs from behind. With a push of one and a swing of the other back, a change of legs is performed (in the flight phase), and the landing is carried out on the fly leg. It is possible to perform a jump with straight, bent legs, one ring, alternately two, on the spot, moving forward, backward, from a place, from a run, with a turn of 90, 180, 360 °.

Flip jump. A prerequisite for performing this jump is a 180° turn in the flight phase.

Different name flip jump. It is performed by pushing the left and swinging the right forward, followed by turning the body around and moving the left leg back. When performing a flip jump, attention is drawn to the vertical reach (up), and not forward to the top. To do this, on the last steps of the run with a half-tilt back, the foot is placed from the toe in front of the body. A stop motion is in progress. The arms are open to the sides. The semi-squat on the push leg is performed without relaxing the muscles of the legs. In the repulsion phase, an active forward swing of the leg is performed through the 1st position. At the same time, the hands, ahead of the swing of the leg, perform a swing, falling to the sides downwards, and with an active (quick) movement rise up. In the flight phase, the torso is rotated exactly 180 ° with a clear movement. Changing the position of the legs side by side, without touching each other, the push leg is retracted, the fly leg is lowered forward. Landing on the fly leg by soft lowering from the toe to the entire foot in a semi-squat.

Flip jump in twine. The rotation of the shoulders should be earlier than when performing the main form of the jump, the swing of the free leg is performed not by 90, but by 45–50 ° with a short, quick movement. An earlier torso turn and a short swing of the free leg helps to achieve split or close to split legs in the second part of the flight phase.

Flip jump "ring". The basic steps are the same. It is important to pay attention to the vertical reach, which is achieved by “stopping” work in the push phase, as well as a clear turn of the body, which facilitates the swing of the leg into the “ring”.

On the basis of a different flip jump, it is possible to perform a flip jump by bending and unbending the push leg, bending and unbending the fly leg, with a turn of 180, 360 °.

Same name flip jump. The turn in the flight phase is carried out in the direction of the fly leg, that is, with the swing of the right forward to the right. The execution technique is similar to similar throw-over jumps. On the basis of the main form, varieties are performed: the same-named flip jump “ring”, in twine, etc.

Jumping from one foot to the same foot

In terms of the number of possible options, jumping from one foot to the same foot is not inferior to jumping from one foot to another. The first can be divided into the following subgroups: jumps with a push of one and a swing of the other in any direction; jumping with a slip of the foot; kick jumps.

open jump performed by pushing one and swinging the other back, landing on the push leg. The jump should be performed at a high altitude, with the legs spread by 150–160 °. It is often used on its own in floor exercises and in balance beam combinations. Depending on the location of the body links in space, the jump can acquire different shape and emotional coloring (for example, an open jump with a “ring”, in an attitude, with a turn).

Jump jump with one and swing the other forward (landing - on the push). The push should be carried out vertically upwards, at the same time a swing of the free leg forward is performed. In the basic form, rarely on the push leg), just like the previous movement, it is often preparatory for mastering more complex jumps and is performed with a wide spread of the legs, with a half-tilt towards the push leg.

Jump "ring" with a push of one and a swing of the other forward (with touchdown). Performing a jump requires a certain technical and physical fitness. In form, the movement in the flight phase resembles a jump with a “ring” step, however, the execution technique is significantly different. If in a jump with a “ring” step, the flight is carried forward upwards, then in this jump it is upwards, which is achieved by “stopping” work at the moment of the push. The ring position is reached maximum inclination back, with a deflection in the thoracic and lumbar spine, and not with a swing of the leg back, as in a jump with a “ring” step.

A jump with a push of one and a swing of the other forward (backward) with a turn in a circle. The basis for mastering these jumps is to turn around with a leg swing forward (back). The rotation of the torso is performed at the end of the swing movement, at the highest point of departure. Various modifications are possible: with fixation of balance at the moment of landing, touching (bending the push-off) in the second part of the take-off, touching with a “ring”, etc.

Punch jumps. The kick jump is performed by swinging the leg forward, to the side, back. The technical basis is a vertical flight, knocking out is carried out by pulling the push leg to the fly leg. Small jumps are performed at a low height, with a knock-out at an angle of 45 °, and large ones - with a knock-out at an angle of more than 45 °, with straight legs; with bent; one straight, the other bent; with a wide breeding of legs after tamping; with a double strike in the flight phase.

Jump with a push of one, swing of the other back and forth. On takeoff with a slight advance forward, the leg is swung forward, at the highest point of takeoff the leg is retracted with a slight turn of the lower body towards the fly leg, the shoulders do not turn around. The work of the hands is heterogeneous: when swinging the right forward left hand forward, when retracting the right back right hand forward. In this form of performance, the jump is rarely used, however, it is preparatory for mastering more complex, spectacular jumps: performing the previous exercise in twine; "Ring", which ends with a swing of the legs back; with bent legs; bending-unbending jog or flywheel; with a turn in a circle, bending the push leg, jumping over the fly leg. Mastering these jumps is possible only with good physical fitness.

Small jump group

The middle group of jumps.

Large group of jumps

METHODOLOGY OF STAGED LEARNING OF CLASSICAL JUMPS

The teaching methodology consists in telling, showing, studying lead-up exercises (performing at the support), if necessary with the help of a friend or teacher and, according to the degree of assimilation, independently.

Dosage 8-16 times depending on the pace and objectives of the lesson.

Stages of learning:

1. Leading exercises;

2. Work on repulsion technique, flight phase and landing;

3. Work on amplitude and expressiveness;

4. Improving the execution technique.

SMALL GROUP JUMPS

Jumps are learned facing the support when performing a jump to the side, sideways to the support when performing a forward and backward jump. As they are mastered, they are performed in the middle in three directions - forward, sideways, back; then in a 90°, 180°, 360° turn and in combination with various exercise elements and IVS elements. When learning, they are performed at a slow pace, then the pace accelerates, and as they learn, the jump is performed in the middle. Follow the posture, the landing phase and the fixation of the foot on the floor. Hands during jumps from the preparatory position rise to 1st position, then to the III-rd and descend through the II-th position to the preparatory.

SAUTE

JUMP FROM TWO LEGS TO TWO. PERFORMED IN ALL POSITIONS OF THE LEG

Training is carried out facing the support, plainly with your feet and pushing your hands from the rail, perform a long jump up with tightened muscles of the trunk and legs, then, as you master it, it is performed in the middle.

Leading exercises: IP - I, II, V positions of the legs

CHANGEMENT DE PIED (SHAZHMAN?? PIED)

Lead-up exercises to perform this jump should be applied similarly to saute (honeycomb).

ECHAPPE (ESHAPE) JUMP FROM TWO LEGS TO TWO FROM V-TH POSITION TO II-S AND BACK

GLISSADE (GLISSADE) JUMP FROM TWO LEGS TO TWO (SLIDING, ADVANCED FORWARD, SIDE, BACK) FROM V-TH POSITION TO V-TH AND BACK

Leading exercises: IP - 5th position legs

PAS JETE JUMP UP FROM ONE FOOT TO ONE TO SUR LE COU DE PIED IS PERFORMED ON THE PLACE,

FORWARD OR BACK

PAS DE BASQUE (PA DE BASK) JUMP FROM TWO LEGS TO TWO FROM V-TH POSITION OF LEGS IN V-YU.

CARRIED OUT FORWARD AND IN ARC TO THE RIGHT AND LEFT

Training is carried out sideways to the support, as it is mastered, it is performed in the middle in combination with other jumps and exercise elements.

SOUBRESAT (SUBRISO)

JUMP FROM V-TH TO V-Y FROM TWO LEGS TO TWO

ASSAMBLE (ASSEMBLE)

JUMP FROM V-TH TO V-TH POSITION FROM TWO LEGS TO TWO

It is learned facing the support, first performing the jump pattern without a jump, then the jump itself. After mastering, it is performed in the middle separately and in combination with other jumps.

MIDDLE GROUP JUMPS

SISSONNE FERME (SISSON FERME) JUMP FROM V-TH POSITION OF LEGS TO V-YU, FROM TWO LEGS TO TWO IN ADVANCE, TO THE SIDE, BACK

Similarly, it is performed in any of the three directions. It is learned sideways at the support, in combination with grand battement (grand batman) in the middle with elements of exercise and elements of the IVS.

SISSONNE TOMBE (SISSON TOMBE) JUMP FROM TWO LEGS TO ONE OF THE V-TH POSITION OF THE LEGS INTO A LUNGE IN THREE DIRECTIONS - FORWARD, TO THE SIDE, BACK

It is learned sideways at the support with elements of exercise and elements of the IVS, as it is mastered, it is performed in the middle. In the process of improving the jump, it is performed in a 180 and 360 ° turn.

SISSONNE OUVERTE (SISSON OUVER) JUMP FROM TWO LEGS TO TWO WITH PERFORMANCE IN THREE DIRECTIONS FORWARD, TO THE SIDE, BACK AND EN TOURNANT (AN TURPAN) IN 180 AND 360 ° TURN

Learning sideways and facing the support, using the previously mastered elements of passe (passe), developpe (develope) and jump soute (saute) and assamble (assembly) in combination with elements of exercise and IVS elements, as mastered, is performed in the middle.

LARGE GROUP JUMPS

SISSON NE OUTER (SISSON FUETE) JUMP FROM ONE FOOT TO ONE WITH 180 TURN

It is learned sideways at the support in combination with batman jet, grand batman jet and in combination with elements of the IVS. As it is mastered, it is performed with the support of a partner, then independently, in the middle from the left or right foot, alternately or in conjunction with pas chasse (pas chasse or gallop step).

ENTRELESE (ENTRELESE - "Flip-over")

JUMP FROM ONE FOOT TO ONE WITH A 180 ° C TURN WITH A CHANGE OF POSITION OF THE LEGS BACK

It is learned with a "flip" side at the support, designating at first only with a wave the jump pattern, moving along the support, then in a jump and further in combination with the grand batman, as it is mastered - with the support of a partner or independently in the middle from various positions from a running start, from a step gallop, with one step.

Leading exercise: IP - standing with the left side at the support.

SOUT DE BASQUE

JUMP FROM ONE FOOT TO ANOTHER FOOT

The jump is learned sideways at the support, performing the jump pattern with steps and swings, then in a jump at the support, if necessary with the help of a partner or independently in the middle, it is performed from a run, from a gallop step, from one step.

GRAND JETE (GRAND JETE) JUMP FROM V-TH POSITION FROM ONE LEG TO ONE LEG (IN TWINE)

Teaching method: step jump.

1) Standing facing the support, swing back; standing with your back to the support, swing forward.

2) Standing on a gymnastic rail (5–6 from below), amplitude swings to the back to a split position.

3) Sweep back and forth moving from one edge of the hall to the other, diagonally, in a circle.

4) Jump over the "landmark".

5) Performing a step jump with the help of a friend or along a gymnastic wall or machine supported by a rail or machine.

6) Independent performance of the jump from 2-3 steps of the run-up from step 1) canter (on the chasse), from one step.

A jump is learned in the presence of a twine - first, swings forward and backward are performed sideways at the support, as they learn, stepping over the landmark, then jumping. On the gymnastic wall, standing in support on the bent right rail on the 4th or 6th rail from below, swinging the left back, straightening the support to the split position in the air, performing a jump in the middle with the help of a partner and independently from a run, from a gallop step or from one step.

GRAND JETE EN TOURNANT (GRAND JETE AN TOURNANT) JUMP FROM V-TH POSITION TO V-Y FROM TWO LEGS TO ONE IN A 360 ° TURN IN TWINE

It is learned when performing a high-quality split jump. The turn is learned separately, then in conjunction with the jump. It is possible to perform a jump with additional steps after the turn.

GRAND SOUBRESAT (SUBRISO) JUMP FROM V-TH POSITION OF LEGS TO V-Y FROM TWO LEGS TO TWO

JETE RENVERSE (JET RENVERSE) JUMP FROM THE V-TH POSITION OF THE LEGS FROM TWO LEGS TO ONE

First, advancement along the arc is learned in steps, then in a jump with a small amplitude at a slow pace. As it is mastered, it is performed with the flight phase at a fast pace. The same jump can be performed in the attitude position or in the ring.

METHOD OF TEACHING JUMPS IN FOLK STYLE

"Running" TWO PUSH JUMP UP BENT, FEET SPEAR, HANDS FORWARD TO THE SIDES

Leading exercises:

"PIKE"

JUMP BENDED HANDS UP

Leading exercises:

Perform from a hill, from a bridge, on a trampoline, then on the floor. Legs should be parallel to the floor. Fold maximum.

To learn to jump with your legs apart, use the same training technique.

"COSSACK" JUMP PUSH TWO UP BENT, BENT LEFT BACK, HANDS UP

Leading exercises:

"PISTOL" STEP AND PUSH LEFT FORWARD, JUMP

UP BENDING, BENDING THE LEFT BACK, HANDS UP

Leading exercises:

“PISTOL” IN A TURN WITH A LEFT FORWARD STEP, WAVING THE RIGHT FORWARD, ARMS UP, JUMP UP WITH A JOG BENDING THE LEFT, IN A 360° TURN, WITH ALTERNATELY LOWERING THE LEGS IN SP

Leading exercises:

As you master the “Pistol” jump, perform a jump in a 360 ° turn, from one step or a canter step.

SIDE "PISTOL" WITH A CROSS STEP TO THE SIDE AND A PUSH OF THE LEFT, SWING THE RIGHT TO THE SIDE, JUMP UP BENDING THE LEFT, TOE AT THE KNEE, LEFT HAND UP, RIGHT HAND TO THE SIDE

Leading exercises:

"DEER" TWO PUSH JUMP UP BENDING RIGHT, LEFT BACK, LEFT HAND FORWARD, RIGHT HAND UP

Leading exercises:

"BEDOUIN" CROSS STEP LEFT TO SIDE, WAVING RIGHT BACK, TILTING FORWARD, DOWNING TO RIGHT, SWING LEFT BACK WITH 360° TURN, WAVING HANDS FROM RIGHT TO LEFT IN A HORIZONTAL PLANE

"BLANCHE" STEP LEFT TO THE SIDE, WAVING ARMS TO THE RIGHT AND PUSH LEFT, JUMP WITH A 360 TURN ° CONNECTING THE LEGS, HANDS UP, LANDING WITH ALTERNATELY DOWNING THE LEGS

Leading exercises:

"GOAT" STEP AND PUSH LEFT TO THE SIDE, RIGHT TO THE DOWN SIDE WITH HANDS WAVING UP, JUMP WITH 360 TURN ° , BENDING THE LEGS IN AN ANGLE, LANDING WITH ALTERNATELY DOWNING THE LEGS

Leading exercises:

"BARREL" STEP AND PUSH LEFT TO THE SIDE, WAVING THE HANDS UP, JUMP WITH 360 TURN ° , BENDING THE LEGS, LANDING WITH ALTERNATELY DOWNING THE LEGS

Leading exercises:

"ARC" JUMP UP, BENT, BENT LEGS BACK, HANDS UP

Leading exercises:

physical elements, their sequence and combination principles remain unchanged. The successes of Russian athletes and ballet dancers have repeatedly confirmed this in practice.

Jump - overcoming an obstacle or space in free flight without additional support with the hands after pushing off with the legs.

All choreographic jumps can be divided into certain groups depending on the amplitude of execution on the spot, in advance, in turn, jumps from two legs to two, from two legs to one, from one leg to one.

Classical dance jumps are divided into five groups.

The diagram shows the main types of jumps. The simplest of them - jumps, which are characterized by a low height of execution and a small amplitude of movements. They contain common structural and technical elements that make it possible to distinguish several characteristic stages: preparatory, main, implementation stage, final stage.

Preparatory stage consists of three phases: 1st - run, 2nd - attack with a swing of the leg or from a place - swing, 3rd - depreciation, jumping from a place - semi-squatting, in which the previously received movement is partially extinguished due to intense lowering from toe on the entire foot and bending the legs at the knee and hip joints.

Main stage:

4th phase - repulsion;

5th phase - separation from the support.

Implementation stage:

6th phase - shaping action;

7th phase - fixing the posture.

Final stage:

8th phase - preparation for landing;

9th phase - depreciation;

10th phase - connecting and corrective actions.

The peculiarity of jumping is that athletes must not only jump as high as possible, but also perform the movement with the utmost amplitude, ease and grace, displaying the emotional nature of the musical accompaniment. Only with such a performance, the jump will become not just a technically difficult exercise, but also an expressive means in floor exercises.

The text gives a description of profiling jumps, which are combined with each other by push and landing techniques.

Jumping with a change of position of the legs. When performing these jumps, the position of the legs is fixed in the starting position, and only when landing, the legs return to another position (for example, jumping from 1st position to 1st. In the flight phase, the legs are fixed in the ip and upon landing are connected together in 1 position).

Jumping bending the legs forward. It is possible to perform these jumps without tilt, with a forward tilt, bending the legs together, one higher than the other. They are performed on the spot, with an additional swoop (a small swing of one leg and a push of the other two jump).

Jumping by bending your legs back. It is possible to perform with a different angle of bending the legs, with a straight posture, bending over, two “rings”.

Push with two legs, touching jump. In flight, one leg is retracted, the other is bent. The posture is straight, the shoulder blades are connected, the arms are at the sides. Varieties of jump touching: touching with a “ring”, touching with a turn of 90, 180, 360 °.

Jump legs apart. In flight, the legs are spread exactly apart, the back muscles are tightened, the arms are to the sides, up, to the sides up. It is possible to perform a jump by bending the legs, keeping the “eversion” in the hip joints, legs apart; legs apart, lower leg inward; legs bent, knees inward, lower leg outward; bending one leg; with a turn.

Split jump with two legs, right or left forward. It is performed by spreading the legs, right (left) forward into a split. Attention is drawn to the eversion abduction of the leg back, the direct position of the posture. It is possible to perform a jump with a turn of 90 and 180 °, bending both legs, bending the forward or backward one.

JUMPS FROM TWO LEGS TO ONE

Jump with two legs with a landing on one, the other is bent. During the flight, the legs are fixed together, landing is performed on one, the other is bent to the required position (at the ankle, at the knee, etc.).

Jumps with a push with two legs in vertical balance, leg forward, side, back. The jump is performed with forward movement while simultaneously bringing the legs back into vertical balance; in a jump to the side - leg to the side up; in a jump back - a leg forward-up. In flight, the position of one or another vertical balance is fixed.

Jumping by bending the legs forward, backward, legs apart, touching and their varieties can be performed landing on one leg. With different interpretations of the jump, the execution technique does not change.

JUMPING FROM ONE FOOT TO TWO

A push of one and a swing of the other leg (straight or bent) forward, sideways, back landing on two feet (performed on the spot and with promotion). These jumps are rarely included in floor exercises as independent ones. Much more often they are found in combinations on the beam. However, as a good tool for developing jumping ability, they are often used in choreography lessons.

JUMPING FROM ONE FOOT TO THE ANOTHER

Jumping up - high: with a change of legs in front; with a change of legs behind; flip jumps.

Jumping far - high: step, touching; bending and unbending the leg into a twine.

Step jump. This jump is more common in floor exercises, as well as on the balance beam, and is a profiling jump for mastering a number of its varieties. It is performed with a swing of one and a push of the other leg moving forward. In flight, the position of the twine is fixed. Landing - on the fly leg. During the push, a half-tilt forward is performed; in flight, the posture is kept straight. Hands are in different positions, differently. Head - forward-up.

Leap in attetude. The movement is identical to the step jump, but the back leg is bent into an attitude position.

Jump step "ring". Behind the leg is bent with a tilt back (with a strong deflection in the thoracic and lumbar spine).

Jump step to the side. It is performed with a swing of one leg to the side, in flight the position of the leg apart is fixed. In contrast to the main form of the jump, this exercise is performed with a smaller forward movement, with a more locking position of the foot at the time of the push. At the last step of the run, the foot is placed in an eversion position and the torso is turned towards the jogging leg.

Jump step back. It is performed by pushing one leg and swinging the other back with backward movement. In flight, the position of the twine is fixed.

Jump step with a turn to the right (left). With a push of one and a swing of the other leg, the main jump is performed with a step, then in the flight phase, a turn is made to the right or left.

Jump step with a circle turn. The movement is similar to the previous jump, but with a 180° turn.

Jump touching. It is performed with a push of one and a swing of the other leg, bent at the knee. The execution technique and training methodology are the same as when jumping in steps. The most common form of touching jump is − jump touching the "ring".

Jump step by bending and unbending the leg. According to the structure, it consists of two jumps: touching and stepping. In flight, the bent leg unbends to the split position. Leg extension should be from the knee, the hip does not fall. Varieties of the jump include: step jump by bending and unbending the leg in a ring, to the side, with a turn of 90 °, 180 °.

Jump with a change of legs in front. It is performed with a push of one leg and a swing of the other forward, in the flight phase there is a change of legs, landing is carried out on the fly leg. It is possible to perform a jump with bent, straight legs, bending and unbending the leg (both legs alternately); with a straight posture, with an inclination forward; from a place, from a run, with advancement, backward; with a rotation of 90, 180, 360° and more.

Flip jump. A prerequisite for performing this jump is a 180° turn in the flight phase.

Different name flip jump. It is performed by pushing the left leg and swinging the right forward, followed by turning the body around and moving the left leg back. When performing a flip jump, attention is drawn to the vertical reach (up), and not forward-up. To do this, on the last steps of the run with a half-tilt back, the foot is placed from the toe in front of the body. A stop motion is in progress. Hands to the side. The semi-squat on the push leg is performed without relaxing the muscles of the legs. In the repulsion phase, an active forward swing of the leg is performed through the 1st position. At the same time, the hands, ahead of the swing of the leg, perform a swing, falling to the sides downwards, and with an active (quick) movement rise up. In the flight phase, the torso is rotated exactly 180 ° with a clear movement. Changing the position of the legs side by side, without touching each other, the push leg is retracted, the fly leg is lowered forward. Landing - on the fly leg by soft lowering from the toe to the entire foot in a semi-squat.

Flip jump in twine. The turn of the shoulders should be earlier than when performing the main form of the jump, the swing of the free leg is performed not at 90°, but at 45°-50° with a short, quick movement. Due to the earlier turn of the body and the short swing of the free leg, the legs are separated into a split or into a position close to a split in the second part of the flight phase.

On the basis of a different flip jump, it is possible to perform a flip jump by bending and unbending the push leg, bending and unbending the swing leg, with a turn of 180°, 360°.

JUMPS FROM ONE LEG TO THE SAME LEG

In terms of the number of possible options, jumping from one foot to the same foot is not inferior to jumping from one foot to another. The former can be divided into the following subgroups: jumps with a push of one leg and a swing of the other in any direction; jumping with a slip of the foot; kick jumps.

open jump performed with a push of one leg and a swing of the other back, landing - on the push leg. The jump should be performed at a high altitude, with legs spread 150°-160°. It is often used on its own in floor exercises and in balance beam combinations. Depending on the location of the body links in space, a jump can take on a different shape and emotional coloring (for example, an open jump in a “ring”, in an attitude, with a turn).

Jumping with one leg and swinging the other forward (landing - on the push). The push should be carried out vertically upwards, at the same time a swing of the free leg forward is performed. Landing - on the push leg. Just like the previous movement, it is often preparatory for mastering more complex jumps and is performed with a wide spread of the legs, with a half-tilt towards the push leg.

Jump "ring" with a push of one leg and swing of the other forward (with touchdown). Performing a jump requires a certain technical and physical fitness. In form, the movement in the flight phase resembles a jump with a “ring” step, however, the execution technique is significantly different. If in a jump with a “ring” step, the flight is performed forward-up, then in this jump it is up, which is achieved by “stopping” work at the moment of the push. The position of the "ring" is achieved by the maximum tilt back, deflection in the thoracic and lumbar spine, and not by swinging the legs back, as in the jump with the "ring" step.

A jump with a push of one leg and a swing of the other forward (backward) with a turn in a circle. The basis for mastering these jumps is to turn around with a leg swing forward (back). The rotation of the torso is performed at the end of the swing movement, at the highest point of departure. Various modifications are possible: with fixation of balance at the moment of landing, touching (bending the push leg) in the second part of the takeoff, touching with the “ring”, etc.

Punch jumps. The kick jump is performed by swinging the leg forward, to the side, back. The technical basis is a vertical flight, knocking out is carried out by pulling the push leg to the fly leg. Small jumps are performed at a low height, with a kick at an angle of 45 °, and large jumps with a kick at an angle of more than 45 °, with straight legs; with bent; one straight, the other bent; with a wide breeding of legs after tamping; with a double strike in the flight phase.

Jump with a push of one leg, swing the other back and forth. On takeoff with a slight advance forward, the leg is swung forward, at the highest point of takeoff the leg is retracted with a slight turn of the lower body towards the fly leg, the shoulders do not turn around. The work of the hands is heterogeneous: when swinging the right hand forward, the left hand is in front, when retracting the right hand back, the right hand is in front. In this form of performance, the jump is rarely used, however, it is preparatory for mastering more complex, spectacular jumps: performing the previous exercise in twine; "Ring", which ends with a swing of the legs back; with bent legs; bending-unbending the push or swing leg; with a turn in a circle, bending the push leg, jumping over the fly leg. Mastering these jumps is possible only with good physical fitness.

JUMPS IN FOLK STYLE

Struddle jump

Jump up bent, legs apart, arms forward to the sides

From a closed stance in a semi-squat, a half-tilt forward, arms back down. Push with both legs and swing your arms forward, jump up bent, legs apart (the angle of the legs is 90 °), arms forward to the sides or up, unbending, landing in a closed stance in a semi-squat with a semi-tilt forward, arms forward.

"Pike" (Picke jump)

Jump pike, arms up

From the spot, or 1-2 preparatory steps, perform a semi-squat, arms back-down, active push with both legs and swing your arms forward-up, jump up bent over (maintaining a straight posture). Unbending, land in a semi-squat. The jump can be improved with a 90, 180, 360 degree turn both before, during, and after the jump, as well as with a landing at close range.

When training, perform from a hill, from a bridge, on a trampoline, then on the floor, while maintaining a horizontal position of the torso and legs.

"Cossack" (Cossack jump)

Jump up pike, bending the left leg back, arms up

From the spot or 1-2 preparatory steps, perform a semi-squat, hands back-down, an active push with both legs and a wave of the arms forward-up, a jump up, bending, bending the left leg back, arms up, unbending, land in a semi-squat. The jump can be improved with a turn of 90,180, 360 degrees both before, during, and after the jump, as well as with landing at close range.

When performing jumps with a turn, make sure to maintain the exact position of the body and legs in the landing phase, avoiding jumps and turning the feet to the starting position.

"Pistol"

Step and push the left foot forward and swing the right hand up, left hand forward, jump up, bending the left back, with the right hand forward. Land on the left, put the right foot.

"Pistol" in the turn

As you master the “Pistol” jump, improve it by performing a jump in a 360 ° turn, from one step or 1-2 canter steps.

Step and push the left leg forward-left and swing the right hand up, left hand forward, jump up, bending the left back, with a 360 degree turn. Land on the left, put the right foot.

Side "Pistol"

Cross step to the side and push the left leg, jump up with a swing of the right to the side, bending the left to the side (toe at the knee), left hand up, right hand to the side, Land on the left, put the right foot.

"Deer"

Perform a semi-squat of the arms back-down, push with both legs and swing the arms forward-up, jump up, bending the left back, right back, right hand to the side, left hand up. During the jump, maintain the correct posture, fix the toe at the knee. Land in a semi-squat, arms forward.

"Bedouin"

Cross step with the left foot to the side and push, jump up with a wave of the right back and lean forward. Dropping to the right, swing the left back with a 360-degree turn, attach the left.

Swing your arms from right to left in a horizontal plane.

During the execution of the jump, the head is straight, swinging the legs above the position of the body level.

"Blanche"

Step left to the side and push, right to the side down, with a forward tilt and a wave of the arms to the right, a jump up with a 360 degree turn (closing the legs), arms up, landing on the right leg, put the left. The jump is performed in a horizontal plane.

"Goat"

Step left foot to the side and push, right foot down, leaning forward and swinging your arms to the right, jump up with a 360-degree turn, bending your legs at an angle, arms up, landing on your right foot, put your left.

The jump is performed in a horizontal plane.

"Barrel"

Step and push the left leg to the side, swing the arms up, jump with a 360 ° turn, bending the legs, landing with alternately lowering the legs.

JUMPING WITH A LANDING IN BASE UP - PUSH UP (PUSH AP)

For the high-quality performance of this kind of jumps, it is necessary from a closed stance in a semi-squat, arms back-down, with a push with both legs and a wave of the arms forward, make a high jump up, bending over, then unbend the body with a swing of the legs back to a horizontal position and land point-blank lying on bent arms ( distance from the floor 10 cm).

The landing of arms and legs must be simultaneous.

Possible mistakes:

- alternate landing (on hands, then on legs or on legs, then on hands);

- landing with the chest or hips touching the floor;

- deflection in lumbar;

– landing on straight arms, which can lead to injury.

Air turn push up (air ten push up)

Air jump up with a turn with a landing in the prone position. This is an ordinary upward jump with a turn, at the end of which the torso is tilted towards the landing in the lying position (depending on the number of turns by 90, 180, 360, 540, 720 °.

Tuck jump push up (so jump push up)

This is one of the easiest jumps to land at close range. It is based on a jump up in a tuck, then extension of the body with a swing of the legs back to a horizontal position and landing at point-blank range on bent arms. The same jump can be made more difficult by an additional 180° or 360° turn. First perform a jump with a turn, then a fall in the prone position or perform a jump, then a fall with a turn in the prone position, maintaining all the requirements for the landing technique.

Cossack jump push up (Cossack jump push up).

Jump up, bending over, bending the left leg, right forward. You can perform it as an independent jump, and in a fall at point-blank range, as well as with a turn of 90, 180, 360 °. When performing an independent jump, monitor the position of the legs both at the beginning of the jump (closed stance in a semi-squat) and after landing, avoiding turning the feet to any other side and avoiding jumps, which will entail a deduction in the assessment.

Cossack jump push up

From a closed stance in a semi-squat, arms back down.

Push with both legs and swing your arms forward, jump up bent, bending your left, right forward, then straighten your body back, swing your legs back to a horizontal position and land at point-blank range lying on bent arms (observing all the requirements of the landing technique).

The same with 90, 180, 360° rotation. First perform a jump with a turn, then a fall at an emphasis lying down or perform a jump, then a fall at an emphasis lying down with a turn.

Pike jump push up (pike jump push up)

Bending jump, with a landing at point-blank range. From a closed stance in a semi-squat, arms back down.

Push with both legs and swing your arms forward, jump up, bending over, then quickly swing your legs back to straighten your torso to a horizontal position and land at point-blank range on your bent arms.

Similarly, a jump is performed in various versions with a turn of 90, 180 and 360 °, varying the turn before the jump, during the jump and landing with a turn in the other direction.

Straddle jump push up (straddle jump push up)

Jump up bent over, legs apart, landing at point-blank range. From a closed stance in a semi-squat, arms back and down with a push with two legs and a wave of arms forward, jump up bent over, legs apart (the angle of the legs is 90 °), arms forward, to the sides or up.

Then, unbending the torso, with a quick swing of the legs back to connect them, land point-blank lying on bent arms.

The same jump, like all the others with a landing at point-blank range, is performed with various turns, varying them before the jump, during the jump and during the landing with a turn in the other direction.

Jumps for performing an arbitrary composition are selected according to the following criteria:

1. In accordance with the image and theme of the composition.

2. In accordance with the level of preparedness of the athlete (availability of flexibility, jumping ability, range of motion).

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GYMNASTICS COMPETITION PROGRAM

Tests of girls and boys are carried out in the form of an acrobatic exercise, which is strictly mandatory. In case of changing the established sequence of performing elements or performing less than half of the assessed elements, the exercise is not evaluated, and the participant receives 0.0 points.

Exercises should have a clearly defined beginning and end, be performed in a straight line with a change of direction, seamlessly, dynamically, without unreasonable pauses. Fixing static elements for at least 2 seconds.

If the participant failed to perform any element included in the exercise, or replaced it with another one, the score is reduced by the cost of the element indicated in the program.

The total cost of all completed elements is a base score of 10.0 points, from which deductions are deducted for errors made in the execution of individual elements.

The judges evaluate the quality of the execution of the combination in comparison with the ideally possible variant of the execution.

Participants are allowed only one attempt to complete the exercise.

GIRLS

	I.p. - main rack
	Step forward, arms to the sides - a 360˚ turn of the same name into a leg stance apart, arms to the sides (the free leg is bent, the toe is pressed to the knee of the supporting leg)	1,0
	Step one, balance the arms to the sides (“swallow”), keep	1,0
	Step one, jump with change of bent legs forward (thigh when changing legs is not lower than 90 º) - step one, jump with change of straight legs forward (change of legs is not lower than 90˚) - step and, putting the foot forward, crouching	1,0
	Somersault forward at point-blank range crouching and, rolling back, stand on the shoulder blades (hold)	0,5
	Roll forward at point-blank range crouching - stand up, step one and swing the other turn around in a handstand up	1,0
	With a swing of one, with a push of the other, two coups to the side together (“wheels”) in a stand with legs apart, arms to the sides - placing the foot turn in the direction of movement, arms up	1,5
	Roll forward and jump up arched	1,5
	Jump forward roll and 360˚ up jump	2,5

YOUTH

	I.p. - main rack
	Leaving the right (left) to the side, wide leg stance apart, arms to the sides - leaning forward, bending over, indicate, and by force bending the stand on the head and hands, hold	1,5
	By force lowering into an emphasis lying down - a push of the legs, an emphasis crouching - stand in a rack, arms up	0,5
	With a swing of one, with a push of the other, two flips to the side together (“wheels”) in a stand with legs apart, arms to the sides and, putting a leg, turn 90º with your back to the direction of movement - crouching emphasis	2,0
	Somersault back and somersault back at point-blank range standing bent over, together - - straighten up in a rack, arms up	1,0
	Step forward - balance the arms to the sides ("swallow"), hold - straighten up, put your foot	1,0
	Two steps forward - a forward somersault with a jump and a jump in a tuck (hips not lower than the horizontal)	1,5
	– forward roll with a jump and a jump up with a 360º turn	2,5

COMPETITION REGULATIONS IN GYMNASTICS

1. Participants

1.1. Girls can be dressed in swimsuits, overalls or T-shirts with leggings. Separate swimwear is prohibited.
1.2. Boys may wear gymnastic shirts, leotards or sports shorts that do not cover the knees.
1.3. T-shirts and undershirts must not be worn over shorts, tights or leggings.
1.4. Exercise can be performed in socks, Czechs or barefoot.
1.5. Jewelry and watches are not allowed.
1.6. Violation of the requirements for sportswear is punishable by a deduction of 0.5 points from the final score of the participant.

2. Order of speaking

2.1. For testing, participants are divided into shifts in accordance with their personal start number.
2.2. All participants of one shift must be in a place specially designated for them. Their behavior should not interfere with other participants.
2.3. The assessment of the participant's actions begins from the moment the starting position is taken on the acrobatic track and ends with the fixation of the main stance after the end of the exercise. A signal of the participant's readiness for the beginning of the performance is a raised hand.
2.4. If the participant during the exercise made an unjustified pause for more than 5 seconds, the exercise stops and only its completed part is evaluated.
2.5. If an acrobatic exercise is performed for more than 60 seconds, it is terminated and only the completed part is evaluated.
2.6. The participant is allowed only one attempt to complete the exercise.

3. Replay performance

3.1. The performance may be started a second time if it was interrupted due to a defect in the equipment. A competitor's error is not grounds for repeating the exercise.
3.2. Only the Chief Gymnastics Judge can decide if a competitor can start again. In this case, the exercise must be performed from the beginning.

4. Warm up

4.1. Before the start of performances, participants should be given a warm-up at the rate of no more than 20 seconds per person.

5. Judges

5.1. The chief judge in gymnastics determines the composition of the judging teams that evaluate the performances of girls and boys.
5.2. It is recommended to include two groups of judges in the composition of the judging panel, each of which is headed by a senior judge. Group "A" evaluates the difficulty of the exercise performed by the participant and derives a base score. Group "B" evaluates the quality of the exercise and determines the appropriate deduction, which is then subtracted from the base score.

6. Test program

6.1. The competitor must perform a mandatory acrobatic combination.
6.2. It is forbidden to change the order of elements in a combination.
6.3. The total duration of the exercise should not exceed 50 seconds. If the duration of the exercise is more than the specified time, the exercise stops and only its completed part is evaluated if the participant has completed more than half of the assessed elements.

7. Performance evaluation

7.1. The exercise is evaluated if the total value of the completed elements exceeds 5.0 points.
7.2. The main errors that are punished with a deduction of the equal value of the element include:

violation of the technique of performing an acrobatic element, leading to a strong, beyond recognition, its distortion;
replacing one element with another, even technically more complex;
fixing a static element in less than 2 seconds;
loss of balance leading to a fall;
landing in a squat or on the back when performing jumps.

7.3. In the event of an unjustified pause of more than 5 seconds during the exercise, it stops and is evaluated only if the participant has completed part of the combination with a total value of more than 5.0 points.

8. Final score

8.1. The final score of the participant can be maximum 10.0 points.

9. Equipment

9.1. An acrobatic exercise is performed on a track or gymnastic carpet at least 12 meters long and 1.5 meters wide. Around the tumbling track there must be a safety zone at least 1.0 meters wide, completely free from foreign objects.

In contact with

GYMNASTICS COMPETITION PROGRAM

Tests are carried out in the form of an acrobatic exercise, which includes three mandatory connections. Connections are made in the order indicated in the program. Changing the order of connections is not allowed.

Each connection is made up of three bundles of acrobatic elements. Changing the order of performing acrobatic combinations in the connection is penalized 1,5 points.

If the participant changed the order of the elements in the acrobatic combination, missed one of them or made a mistake that led to the failure of the element, his score is reduced by 1,0 score.

Each bundle includes elements that participants can replace with more complex ones indicated in the program. In this case, the difficulty score increases.

The exercise should have a clearly defined beginning and end, include connecting elements that give integrity and dynamism to the combination, be performed together without unjustified pauses along the acrobatic track with a change of direction.

The total duration of the exercise should not exceed 1 minute 30 seconds.

The judges evaluate the quality of the exercise performance in comparison with the ideally possible execution. The maximum possible final score is 20,0 points.

The participant is allowed only one attempt to complete the exercise.

GIRLS

Compound 1.

		Price
	Balance ("swallow") (keep) - .………………………... ..	0.5 points
	Complication: Frontal balance with a grip (heel of the raised leg at shoulder level) (hold)……………………..…
	jump with a change of bent legs (“goat”) - a step forward and a jump with a change of straight legs forward (“scissors”) - a step forward…………………………………………………………… .…
	Complication: Jump with a change of straight legs (“scissors”) - a step forward and a second jump with a change of straight legs forward (in both jumps, a change in the position of the legs at shoulder level) - a step forward………………………………...
	with a swoop of one, with a push of the other, two flips to the side (“wheels”) in a leg stand apart, arms to the sides……………..
	Complication: Flip right or left (“wheel”) into a leg stand apart - turn right (left) and swing right (left), push left (right) turn left or right (“wheel”) into a leg stand apart .......

Compound 2.

	Bundles of acrobatic elements	Price
	Somersault forward into a squat (indicate) - sed angle (hold) ... ..	0.5 points
	*Complication* : Somersault forward in a gray angle - gray angle of the arm to the sides (hold) ....………………………………….
	sit down with a forward tilt and roll back into a rack on the shoulder blades (hold) - roll forward point-blank crouching……….……………..
	*Complication* : Sit with an inclination forward and roll back into a rack on the shoulder blades without the help of hands (hold) - spread your legs in the front plane (indicate) - connect and roll forward at point-blank crouching……..……………..
	stand up - step forward and the second step forward the same name turn by 360?, bending the free leg forward, into a stance, legs apart, arms to the sides…………………….………..…...…
	*Complication* : - the 540 turn of the same name? ………………………….

Connection 3.

	Bundles of acrobatic elements	Price
	Bridge (hold) - turn right (left) around point-blank crouching … … … … … … … … … … … … … … .....................	0.5 points
	Complication: Bridge with a raised leg forward (hold) - turn right (left) around point-blank crouching ………… .. ….
	somersault back - somersault back at point-blank range standing bent over, straighten up in a rack, arms to the sides………………………...
	two - three steps of a run-up and a somersault forward with a jump - a jump up, bending legs apart ……………………………………
	Complication: Two - three steps of run-up and a somersault forward with a jump - a jump up with a turn of 360 ° ... ... ... ... ... ...

YOUTH

Compound 1.

	Bundles of acrobatic elements	Price
	From the leg stand apart, by force, bending the stand on the head and hands (hold) - bend the legs and, straightening, stand on the hands (indicate) -………………….………………………...	0.5 points
	Complication: From the leg stand apart by force, bending the stand on the head and hands (hold) - bend and unbend to go to the handstand (indicate)…………………
	somersault forward into a stance with legs apart, arms to the sides - emphasis standing bent over and somersault forward into a rack on the shoulder blades (hold) - roll forward into a sitting position -…………………..…………..
	Complication: somersault forward into a stance with legs apart, arms to the sides - emphasis while standing bent over and a somersault forward into a rack on the shoulder blades without the help of hands (hold) - roll forward into a squat -………………………………………………… …..……..
	tilt forward - somersault back in tuck - somersault back with straight legs at close range standing bent and straightening, stand, arms to the sides…………………………
	Complication: Tilt forward and two somersaults back with straight legs at point-blank range while standing bent over and straightening up, stand, arms to the sides ......………………………………...

Connection 2.

	Bundles of acrobatic elements	Price
	With a swing of one, a push of the other through a handstand, somersault forward at point-blank crouching - stand in a handstand up ...…………………………………………………………………	0.5 points
	Complication: Swing one, push the other handstand with a 360 turn? and somersault forward at close range crouching ... ..
	stand up - step forward jump in grouping and step forward jump bending legs apart……………………..…….
	Complication: stand up - step forward jump, bending legs together and step forward jump, bending legs apart……………
	with a swing of one, with a push of the other, a coup to the right or left (“wheel”) into a leg stand apart - turn to the right (left) and a swing of the right (left), a push of the left (right) turn to the left or right (“wheel”) into a leg stand apart ... ………….
	Complication: The same, but one of the coups at the participant’s choice is done relying on one hand ………………………..

Compound 3.

	Bundles of acrobatic elements	Price
	Balance (“swallow”) (keep) ……………….....…………	0.5 points
	Complication: Lateral balance (keep) ………………………..
	straighten up - from two to three steps of a run, somersault forward with a jump - jump up legs apart - ……………………….
	Complication: straighten up - from two to three steps of the run-up, somersault forward with a jump - jump up with a turn of 360? ..
	jump forward somersault - jump up with a 360 turn° ……………………………………………………………….	COMPETITION TEST 1. Member and 1.1. Girls can be dressed in swimsuits, overalls or T-shirts with short trousers (“leggings”). Separate swimwear is prohibited. 1.2. Boys may wear gymnastic shirts, the width of which should not exceed 4 cm, leotards or sports shorts that do not cover the knees. 1.3. T-shirts and tank tops must not be worn over shorts or tights. 1.4. The exercise can be performed in socks, gymnastic slippers (Czech shoes) or barefoot. 1.5. Jewelry is not allowed. 1.6. Violation of the requirements for sports uniform is punishable by a penalty. 0,5 points. 2. Order of speaking 2.1. For testing, participants are divided into shifts, in accordance with their personal starting number. 2.2. Before the start of the test, during the formation of each shift, participants must present an identity document to the judge in front of the participants. 2.3. Before the participant begins his performance, his name and surname must be clearly announced. After the call, the participant has 20 seconds to start the exercise. An exercise performed without a challenge is not scored. 2.4. The exercise must have a clearly defined beginning and end. If this requirement is violated, a deduction of 0.5 points is made. 2.5. The exercise time should not exceed 1 minute. 30 sec. After this time, the exercise stops. For 10 sec. before the end of the exercise, a warning signal is given. 2.6. The assessment of the participant's actions begins from the moment the initial position is taken on the acrobatic track and ends with the fixation of the main stance after its completion. The signal of the participant's readiness for the beginning of the performance is the right hand raised up. 2.7. Support and obvious assistance provided during the exercise will be penalized accordingly. 2.8. All participants of one shift must be in a place specially designated for them. Their behavior should not interfere with other participants. For violations specified in clause 2.8. The chairman of the jury has the right to punish the participant with a decrease in the score by 0.5 points, and in case of a gross violation - to remove him from participation in the test 3. Re-performance e 3.1. The participant's performance cannot be restarted, except in cases caused by unforeseen circumstances, which include: breakdown of gymnastic equipment that occurred during the performance; malfunctions in the operation of common equipment - lighting, smoke in the room, etc.; the appearance on the gymnastic equipment or in its immediate vicinity of foreign objects that create a traumatic situation. 3.2. In the event of the above situations, the participant must immediately stop the performance. If the performance is completed, it will be judged. 3.3. Only the Chairman of the Judges Jury has the right to allow a repetition of the exercise. In this case, the participant performs his exercise first, after the performance of all participants in his shift. 3.4. If the performance is interrupted due to the fault of the participant, the repetition of the exercise is not allowed. 4. Warm up 4.1. Before the start of performances, participants are provided with a warm-up at the rate of no more than 30 seconds per person. 5. Judges 5.1. A panel of judges is appointed to supervise the trials. 5.2. The Jury consists of the Chairman of the Judicial Jury and two judging teams: the "A" team, which evaluates the difficulty, and the "B" team, which evaluates the execution of the exercise. Each team is headed by an arbitrator. 6. Golden Rule 6.1. The exercise must correspond to the abilities and capabilities of the performer. When compiling an exercise and choosing elements of increased difficulty, one should not sacrifice reliability, style and technical purity of performance. 7. Evaluation of difficulty 7.1. The total total cost of the performed acrobatic connections, including the cost of the elements of increased difficulty indicated in the program, constitutes a mark for difficulty, which cannot exceed 10,0 points. 7.2. Compulsory elements and elements of increased difficulty are counted to the participant if they are performed without errors, leading to their strong, beyond recognition, distortion. 8. Performance evaluation 8.1. Judges evaluate the quality of the exercise in comparison with the ideally possible option, taking into account the requirements for the technique of performing individual elements. 8.2. Execution errors can be: minor - 0,1 points, average 0,3 points, rough - 0,5 points. Errors of non-execution – 0,8 points. 8.3. Major non-execution errors include: Violation of the element execution technique, leading to its strong, beyond recognition distortion; Fixing a static element less 2 seconds; Touching the floor with both hands, landing not on the feet, falling; 8.4. In case of an unjustified pause of more than 5 seconds during the exercise, it stops and is not evaluated. 8.5. When scoring the performance of a judge from 10,0 points are deducted for errors in the technique of all elements performed by the participant: mandatory, arbitrarily added links and increased difficulty. 9. Final score 9.1. The final score is derived as the difference between the sum of the marks for difficulty and execution of the exercise, given by teams "A" and "B" and the penalty of the Chairman of the jury for violations of the requirements for the general procedure for performing the exercises. 9.2. The final score can be maximum equal to 20,0 points. 10. Equipment 10.1. The exercise is performed on an acrobatic track for at least 12 meters long and 1,5 meters wide. 10.2. Around the acrobatic track there must be a safety zone at least 1.5 meters wide, completely free from foreign objects.