Rolling the ball from hand to hand in rhythmic gymnastics. Rhythmic gymnastics: exercises with a subject

Exercise 1. I.p .: leg stand together, ball in hands below ( rice. one). 1 - ball to the chest; 2 - lift the ball up, stretch - inhale; 3 - the ball to the chest; 4 - i.p., exhale. Straighten your arms up, look at the ball. In the future, the exercise can be performed with the rotation of the body alternately to the left and right.

Exercise 2. I.p .: “Shift the ball” ( rice. 2). I.p .: legs apart, the ball is on the floor on the side (left or right). 1 - tilt forward to the right (left), take the ball; 2 - straighten up, the ball is in your hands; 3 - tilt to the left (right), put the ball on the floor; 4 - return to sp. Perform a tilt with a preliminary rotation of the body, legs are straight, do not tear off the heels from the floor. When tilting - exhale, when straightening - inhale.

Exercise 3 I.p .: emphasis on the knees, touch the ball with the chest ( rice. 3). 1-2 - stretch up, the ball is above your head, bend over, head back - inhale; 3-4 - ip, exhale.

Exercise 4 I.p .: sitting on the floor, the ball is sandwiched between the feet ( rice. four). 1-2 - bending your knees, press the ball closer to the buttocks; 3-4 - return to ip. The exercise is performed only due to the movement of the legs, the body remains straight, do not bend the arms at the stop. Breathing is even.

Exercise 5 I.p .: free stand, ball in hands below. 1 - throw the ball up; 2 - i.p. ( rice. 5). The throw must be carried out strictly vertically. To do this, it is necessary, while throwing up the ball, to release it from the hands at the top point (as if to reach for it). When catching the ball, it is also necessary to meet it at the top, softening the reception with a quick downward movement of the hands. Breathing is arbitrary.

Exercise 6 I.p .: lying on his chest, the ball in front of him on the floor. 1-2 - bending your arms, take the ball behind your head, raising your shoulders, bend over - exhale; 3-4 - i.p., inhale. Raising your head and shoulders, do not tear your legs off the floor.

Exercise 7 I.p .: hands on the belt, the ball on the floor on the right (left). Jumping on two legs around the ball ( rice. 7).

Exercise 8 Soft jumps on toes, keeping a certain pace. You can jump in a circle, alternately left and right side to the ball clockwise and against it, facing in the same direction. Breathing is even. After jumping, move on to walking.

2nd grade

Exercise 1. I.p .: legs apart, the ball in the hands below ( rice. one). 1-2 - ball up, rise on toes, stretch - inhale; 3–4 - i.p. - exhale. Perform the movement with straight arms, look at the ball.

Exercise 2.rice. 2). Raising the ball forward and turning the body to the right, hit the ball on the floor behind the right heel and, catching it, return to the sp. The same on the other side. Perform the exercise alternately to the right and left. When turning, the legs are straight, do not move from the spot. After the children learn the correct throw and catch, this exercise can be performed by counting. Breathing: when turning - exhale, in I.P. - breath.

Exercise 3 I.p .: sitting on the heels with a slight inclination forward, the ball behind the head ( rice. 3). 1 - straightening up, right leg to the side on the toe, arms up and tilt to the right - inhale; 2 - i.p., exhale; 3-4 - the same to the left side. Body weight when tilted - on the knee of the supporting leg. Move in the same plane.

Exercise 4 I.p .: sitting with straight legs, the ball is on the floor at the knees on the left ( rice. four). Raising slightly bent legs, push the ball with your hand, roll it under your feet and, stopping it with your other hand, lower your feet to the floor. The same on the other side. Raising your legs, try to lean back as little as possible. Having mastered the exercise, it can be performed under the account. Breathing is arbitrary.

Exercise 5 I.p .: lying on your back, hands with the ball in front ( rice. 5). 1-2 - roll to the left (right) on the stomach, raising your arms up and bending; 3–4 - i.p. The same on the other side. When rolling, do not touch the floor with your hands and ball. Breathing is arbitrary.

Exercise 6 I.p .: ball on the chest ( rice. 6). 1 - throw the ball up; 2 - catch the ball. The throw must be performed strictly vertically, fully extending the arms. Catch the ball with your arms extended upwards, softening the reception of the ball by quickly bending your arms. You can complicate the exercise by preliminary squatting. Breathing is arbitrary.

Exercise 7 I.p .: hands on the belt, the ball between the feet ( rice. 7). Jumping in place, holding the ball between the legs. Jump softly, on your toes. Breathing is arbitrary. After jumping, put the ball down and start walking.

3rd grade

Exercise 1. I.p .: the ball is in the hands below. Walking in place rice. one), lifting the ball to the chest and up, and then lowering it to the chest and down. Perform each hand movement in two steps: 1-2 - the ball on the chest, etc. When moving the arms up - inhale, down - exhale. The exercise can also be done at a faster pace for four counts (steps).

Exercise 2. I.p .: legs apart, the ball in the hands below ( rice. 2). 1-3 - lean forward and roll the ball around the floor around the left leg - exhale; 4 - i.p. - breath. The same around the right leg. When performing the task, do not bend your knees.

Exercise 3 I.p .: kneeling, the ball is at the top ( rice. 3). 1-2 - sitting on the heels - turn the body to the right, lower the ball and touch the floor at the right toe - exhale; 3–4 - i.p. - breath. The same on the other side. When lowering the ball, do not bend your elbows; straightening up, stretch out "in line."

Exercise 4rice. four). 1 - bend your legs with the ball; 2 - i.p. The movement of the legs should be performed in a large amplitude, without releasing the ball, the shins should be horizontal. Breathing is arbitrary.

Exercise 5 I.p .: legs apart, not wide, hands with the ball forward ( rice. 5). 1 - hit the ball on the floor, squat; 2 - stand up, catching the ball with both hands. Throw the ball strictly vertically in front of you (so that it does not bounce to the side). The task can be made more difficult by clapping your hands on your knees or on the floor while squatting. Breathing is arbitrary.

Exercise 6 I.p .: legs apart, the ball is on the floor in front ( rice. 6). 1 - lean forward, take the ball with straight arms - exhale; 2 - lift the ball up, bend your back in an inclination; 3 - lower your hands, put the ball on the floor; 4 - straighten up - inhale. During the tilt, the torso and arms should be in a horizontal position, make up one line, the head is raised ("look at the ball"), the knees should not be bent.

Exercise 7"Kick the ball" ( rice. 7). I.p .: standing on the left leg, right on the ball. Jumping on the left, roll the ball with the right, lightly touching it with the sole. The exercise is best done by moving in a shuttle way and changing the leg after several jumps. Do not let go of the ball. Breathing is arbitrary. After jumping, move on to walking.

4th grade

Exercise 1. I.p .: deep squat, ball in hands on the floor ( rice. one). 1-2 - stand up, ball up, right foot back on the toe, turn - inhale; 3–4 - i.p. - exhale. The same with the left leg. Raise your head and look at the ball.

Exercise 2. I.p .: legs apart wider, arms to the sides, the ball in the right hand ( rice. 2). 1 - turn the body to the right, left hand forward, ball to the left - exhale; 2 - turn the body straight, left hand with the ball to the side - inhale; 3-4 - the same turn to the left and return to the ip. When turning, the hand on which the ball rests is motionless. Hand movements are smooth, in the same plane. Do not move your feet when turning.

Exercise 3rice. 3). 1-3 - lean forward and roll the ball around the floor around the legs - exhale; 4 - i.p. - breath. Perform the task without bending your knees. Roll the ball in a vicious circle once to the left, the other - to the right. Hold the ball all the time so that it does not roll away.

Exercise 4 I.p .: legs together, the ball in the hands below ( rice. four). 1 - ball up - inhale; 2 - step to the left to the side on the toe, torso tilt to the left - exhale; 3 - i.p. - breath; 4 - the same on the other side. Perform the exercise together, do not hold the ball below. Hands are always straight. Putting the foot to the side on the toe, do not transfer the weight of the body to it. All movements should be done in the same plane (front).

Exercise 5 I.p .: lying on your back, the ball between the feet ( rice. 5). 1-2 - raise straight legs with the ball up - inhale; 3–4 - i.p. - exhale. In the future, the exercise can be somewhat accelerated, making all movements in two counts. Make sure that the children raise their legs to a right angle, without bending them or lifting their heads and shoulders off the floor.

Exercise 6"Release - catch" ( rice. 6). I.p .: legs together or slightly apart, ball in front, arms straight. Spread your arms, release the ball, quickly sit down and, preventing the ball from falling to the floor, catch it with both hands below. The angle of spreading the hands should be gradually increased. The main thing is that the squat does not start before the ball is released. You need to squat sharply and quickly on full foot. Having mastered the exercise, give it count. Breathing is arbitrary.

Exercise 7 I.p .: legs are slightly apart, the ball is at the shoulder in the palm of a bent arm ( rice. 7). Throw the ball up and catch it with both hands. Throw the ball vigorously, fully extending the arm up. Perform the exercise alternately with the left and right hand(two or three throws), trying not to move. Breathing is arbitrary.

Exercise 8 Jumping on two legs, directing the ball down with the fingers and the top of the hand ( rice. eight). Make sure that the children direct the ball down not with cotton, but with pressure, first gently meeting it on takeoff. Be sure to alternate between right and left hand movements. Breathing is arbitrary. After jumping, put the ball down and start walking.

AT rhythmic gymnastics widely used exercises with various items: small and medium ball, rope, hoop, ribbon, pennant, scarf. They contribute to the development of a fine muscular sense, an eye, accustom to accuracy in movements, improve their coordination. In addition, they allow you to create beautiful, interesting movement patterns.

All exercises with apparatus in rhythmic gymnastics are based on movements without apparatus. Therefore, you should switch to them after systematic training to perform exercises without objects. Include one item in each workout. Start with a small (tennis) ball.

Ball exercises

Exercise #1

Place the ball in the palm of your right hand, and lift your left hand to the side. Crouching slightly and lowering your head to your chest, throw the ball up. When finishing the throw, straighten your body, raise your head and look at the ball. (Fig. 1 a, b)

Now catch the ball with your right hand, also crouching slightly and tilting your head. At the moment the ball touches the hand, it continues to fall, thereby passing (softening) the impact of the ball on the palm. (Fig. 1 c, d)

Exercise #2

Repeat the upward throw with your left hand, observing the same requirements. Do 4-6 throws with each hand.

Exercise #3

Throw the ball with your right hand and catch it with your left (4-6 times).

Exercise number 4

At the moment when the ball is at the top, clap your hands above your head, behind your back.

Exercise number 5

Throw the ball high and, when it is at the top, turn in place, stepping on your toes. Extend your arms to the sides. (Fig. 2)

Repeat throws with the other hand with a turn in the opposite direction 2-4 times.

Exercise number 6

Hold the ball upside down with your fingers. Crouching slightly and rounding your back, hit the ball on the floor. (Fig. 3 a)

After the rebound, grab the ball in the palm of your hand and, without stopping its movement, knock it up slightly. Do the same with the other hand. Repeat the movements 4-6 times.

Exercise number 7

Take a step with your left foot, bending forward with your right, and at the same time throw the ball up with your left hand. (Fig. 4).

After catching the ball, take a step with the other foot and throw the ball with your right hand. Repeat 6-8 times. Now complicate the throw by doing it not on a step, but on a jump on the supporting leg (8-10-12 times).

Exercise number 8

Throw the ball with your right hand under your left, stretching it forward (Fig. 5 a), and catch it with your left palm. Then, without holding the ball, throw it with your left hand under your right (Fig. 5 b) and catch it with your right. Throw the ball continuously with each hand 4-6 times while looking at the ball.

Exercise number 9

Throw the ball with your right hand under the left leg bent at the knee (Fig. 6 a) and catch it with your left hand. Without holding the ball, throw it under your right foot. (Fig. 6 b). Throws should be done 2-4 times under each leg.

Exercise number 10

Make throws on the "jump", i.e. during the throw under the bent leg, the other leg should push off the floor. During the "jumps" move forward or backward. (Fig. 7). Repeat all 2-4-6-8 times.

Exercise number 11

Combine arm throws (Fig. 5 a, b) with bent leg throws (Fig. 6 a, b) into one continuous exercise

Exercise number 12

Holding the ball with your right hand, drive it down and back, while bending at the elbow, and then at the wrist joint. Then throw the ball in an upward arc over the right shoulder (fig. 8 a, b) and catch it with the right hand.

This throw is called a "twist". Repeat it with your left hand. Make 4-6 throws with one and the other, with your hand. This movement can be performed while dancing the Polka.

Exercise number 13

Stretch your arms to the sides, put your legs apart. Hold the ball in your right hand. Then, slightly crouching on the right leg and tilting the body to the right, throw the ball “twisting” behind the back so that it does not touch the back and flies in an arc from behind to the left hand (Fig. 9 a, b)

Having caught the ball with your left hand, do not hold it, but throw it with a "twist" behind your back to your right hand. Repeat this 4-6 times.

Note:

When these basic movements with the ball have been worked out, you can combine them with each other at your discretion in short exercises and do them as a group, standing in a circle or advancing to the music with the dance steps of "Polka" or "Gallop".

Move from a small tennis ball to a medium one. This is an ordinary rubber ball, with a diameter of 15-16 centimeters. It is more difficult to do exercises with it, so you should first learn how to control a small ball well.

Rope exercises

Having mastered the ball, you can go to rope exercises in rhythmic gymnastics. It is sold in sporting goods stores. To choose a rope according to your height, stand with both feet in the middle of the cord, and pull the handles to your shoulders. (Fig. 10). You can also make a jump rope yourself: thread a hemp rope, a tight cord or a rubber tube through wooden handles.

Exercise number 14

Rotating the rope forward, do jumps, straightening alternately one or the other leg (Fig. 11). Keep the body straight, pull the socks. Rotate the rope using only the wrist joints. Make 8-12 movements.

Exercise number 15

Repeat the previous exercise by rotating the rope back (Fig. 12).

Exercise number 16

Jump on one leg, bending the other forward (4 times). Without stopping the rotation of the rope forward, repeat the jumps on the other leg (Fig. 13)

Perform the same movement by rotating the rope back.

Exercise number 17

Rotate the rope forward once simply, and another time with your arms crossed. Do jumps at the same time, pushing off with both legs. (Fig. 14 a, b). Do 8-12-16 jumps continuously. Then repeat the same, rotating the rope back.

Note: After doing two or three exercises with the rope, rest, but do not stand still, do not sit down, but walk a few steps, breathing deeply.

Exercise number 18

Fold the rope in half and take both of its handles in your right hand. Lean forward and rotate the rope with your right hand under your feet, jumping over it with one foot and then the other (Fig. 15).

Do this 6-8 times, rest and repeat the exercise, rotating the rope with your left hand.

Exercise number 19

Pushing off with both feet, make an energetic jump up so that at this time the rope rolls twice under your feet. This will be a double rotation. Repeat it 2-4-6 times.

Note: Separate exercises with a rope can be combined in different ways. They are well performed to Russian dance melodies.

Tape Exercises

Ribbon exercises in rhythmic gymnastics can be done in a large room, in the hall and in the air. The length of the tape is 5 meters, the width is 3-5 centimeters. Attach one end to the stick with a ring. Stick length 65-70 cm (Fig. 16 above)

Exercise number 20

Stand on your toes, take the stick with the ribbon in your right hand and make an energetic swing to the left along a large arc, and then, without stopping the movement, return it with the same swing to the right. The legs are slightly bent at the knees. (Fig. 17) Repeat this 4-6 times.

You can make not arcs, but circles, rotating the tape several times in front of you. Or do circles over your head, standing on one leg. (Fig. 18). During rotations, you can move forward with steps, jumps.

Circles can also be done in the lateral plane (Fig. 19), standing on one leg or advancing with dance steps.

Exercise number 21

Standing slightly leaning on two or one leg, make short rhythmic movements with the tape up and down. (Fig. 20). With this movement, the tape will wriggle "snake". This "snake" can also be done with a turn in place (Fig. 21), but in this case the tape should not touch the floor.

Exercise number 22

Rotating the tape in continuous circles in the front plane, you can jump over it, as if stepping over first with one and then with the other foot. (Fig. 22)

Exercise number 23

Running with a ribbon, during which the ribbon wriggles "snake" in the air. (Fig. 23)

Connect the movements in an arc and in a circle with the "snake", running, jumping and turning. It will be a nice exercise.

scarf exercises

To exercise with a scarf, take out a piece of silk, very light fabric, 2 m long and 80-90 cm wide. A gas scarf is suitable for this purpose. It can be used to do many of the movements described in the exercises with the ribbon, such as arcs and circles in the front (Fig. 24 top) and side (Fig. 25) planes. The scarf should be held with one hand by the narrow edge.

Wave the scarf, holding it by the wide edge.

Run fast with the scarf raised above your head (Diagram 26 above)

Make jumps, holding the scarf with both hands by the wide (Fig. 27) or narrow (Fig. 28) edges.

Lean back (fig. 29)

Stand on one leg while maintaining balance. (Fig. 30)

Note: Separate movements with a scarf can also be combined into short exercises, performing them to the music.

A few guidelines for exercises with objects

Starting with the first exercise, make sure that the whole body participates in the movement. So, when throwing the ball up, the movements should be performed in a “wave”. The free hand must remain in the same position unless it is actively involved in the movement.

At the moment of catching the ball, in most cases it is necessary to soften its blow, as indicated in exercise No. 1 (Fig. 1 c, d). The whole body takes part in the passaging of the falling ball: body, legs, arms. There is a kind of "round" half-squat. In general, in all exercises with objects in rhythmic gymnastics the active participation of the whole body is necessary.

Each exercise should be repeated, doing it with the right and left hand. Connect the previous exercise with the next one to get new short "bundles".

Be careful with the jump rope. Do not overload the body with jumps!

Alternate movement with rest, gradually increasing the number of jumps.

An indispensable condition for all exercises is proper breathing. He cannot be detained. Breathe always deeply and rhythmically. Remember your posture too.

After your workout, don't forget to do the final calming exercises.

Compose your own short exercises with individual objects. Do them as a group.

According to the journal...

Gymnastic exercises with a ball

Gymnastic exercises with a ball

Exercises with the ball develop a sense of rhythm, accuracy of movements in space and time, the strength of the muscles of the arms and shoulder girdle. They are characterized by soft movements, smooth transition from one position to another. In the classroom, depending on the tasks of the lesson and the age of the students, rubber balls of small diameter (8-12 cm), medium (15-18 cm) and large (20 cm or more) are used.

With balls, throws, catching, rebounds, rolls, swings, circles, twists, eights are performed. Throws and catching the ball are carried out with one or two hands in different directions. At the moment of catching the ball, you should continue to move your hand down to pay off its speed. Rebounds are performed with one and two hands vertically or at an angle. The ball rolls over the arms, torso, legs and floor. Mahi and circles are performed with a straight hand in the vertical and horizontal planes. Twists with the ball are carried out inward and outward in the horizontal and vertical planes. Leg movements during exercise should be springy and smooth.

Correct ball handling is essential. The ball can be held with the fingers from the sides , lie on the palms or on the back of the hands .

Throwing and catching the ball in different ways.

Throw with two hands, up is made from the position of the legs together, the ball is on the palms below . Throw on 1-2 , and at the expense of 3-4 the ball is caught at shoulder level with two outstretched arms .

Throwing the ball up with one hand is carried out from the initial position of the legs together, arms to the sides, the ball is in the palm of the right hand. The ball is thrown up for a 1-2 count and caught with one or both hands for a 3-4 count. With the left hand, the exercise is performed in the same sequence.

Throwing the ball from the right hand to the left in an arc above the head is carried out at the expense of 1-2 from the initial position of the legs together, arms to the sides, the ball in the palm of the right hand. The same movement with the left hand is carried out at the expense of 3-4.

Under the left hand, the ball is thrown from the position of the legs together, arms to the sides, the ball is in the palm of the right hand. The throw is made at the expense of 1-2. At the expense of 3-4 the ball is caught with the left hand. After that, at the expense of 5-8, a throw is made under the right hand.

Throwing the ball up - forward from behind the back with the right hand over the right shoulder and catching it with both hands are made at the expense of 1-2 from the initial position of the legs together, hands behind the bottom with the ball. At the expense of 3-4, the exercise is performed with the left hand.

Throwing the ball on the floor in front of you with both hands is performed from the position of the legs together, the ball is in front in the arms bent at the elbows. At the expense of 1-2, the ball is thrown, at the expense of 34 - catching with two hands.

The ball is thrown on the floor with the right hand from the starting position of the legs together, arms to the sides, the ball is in the right hand, about 1. At the expense of 2, the ball is caught after a rebound with the right hand. About 3-4, the exercise is performed with the left hand.

The ball rolls are performed from the initial position of the legs together, the ball is in front of the chest, the left hand is on top (palm down), the right hand is on the bottom (palm down). The roll is made on account 1-4 by rotating the ball inward, without taking your hands off it. On the count of 5-8, the exercise is performed by rotating the ball outward.

The ball is rolled over the arms to the chest from the initial position of the legs together, the arms are directed forward upwards, the ball is on the palms. At the expense of 1-2, you need to roll the ball over your hands to your chest. At the count of 3-4, you should lower your hands forward down and roll the ball back into your palms.

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State budget educational institution

additional education for children

children's maritime center

Kronstadtsky district of St. Petersburg

"Young sailor"

EDUCATIONAL AND METHODOLOGICAL DEVELOPMENT

"Basic Exercises

rhythmic gymnastics"

Teacher of additional education

associations

"Gymnastics"

Barabanova Tatyana Petrovna

Kronstadt

2012

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

At the initial stage of rhythmic gymnastics classes, children master such 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; listen to music and coordinate your actions with it. It is this initial readiness that will allow during the training to improve, develop specialized conditions and achieve a high sports result.

Rhythmic gymnastics, like other sports, has its own

targets and goals:

Achievement of sports result;

Ensuring and maintaining the status of a healthy person;

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

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

General guidelines.

Before the start of classes in the "Rhythmic Gymnastics" association, all students first pass medical checkup and physical fitness testing. This is necessary for the distribution of children into separate groups in accordance with the state of health and initial general physical development.

When starting to study the exercise, students should be familiar with it: name and show it, explain the essence of the exercise and individual elements of the exercise, and, having studied them, proceed to its implementation as a whole. In this case, the main attention is paid to the technique of performing the exercise. Having achieved the assimilation of the technique of the exercise, you can proceed to training by repeatedly repeating the exercise 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 need to be taught the techniques of insurance when performing acrobatic elements and assistance in mastering various movements.

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

The preparatory part is a technical action, on the basis of which one or another composition is built and the basis of the technical preparedness of the gymnasts is determined.

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

Basic exercises of rhythmic gymnastics.

WALKING

• Walk on toes with straight knees, heels high off 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 position on the support and subsequent lifting on the half-toes;
• "Wide step" - resembles lunges when there is a significant movement along the length bent leg forward is accompanied by the straightening of the "back" leg with a slight tilt of the torso forward. Like the "wide stride", the "wide run" requires a powerful push off and looks swift;
• “cross step” - alternately changing 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 with the movement of the “front” or “back” legs - which allows you to change the direction of movement (left, right, forward, backward);
• “variable step” is a combination of two steps with one foot followed by the addition of the other (“side step”) and two steps from the other foot, this step can be performed in various rhythmic modes and serves as the basis for dance steps.

RUN

• Light running is done on toes.
• A soft run (or gliding) is performed in the same way as a soft step, with minimal vertical fluctuations.
• Rolling run is performed with elastic pushes
  forward with small oscillatory vertical movements.
• Sharp running is performed with little advance
  forward by straightening the jogging leg in the phase of flight and lift-off
  twisted and sharp forward bending of the free leg.
• High running is performed with a strong vertical push with a delay in the flight phase and a quick bend of the free leg forward.
• A wide run is performed with an energetic push with a significant forward movement in a slight slope.
  forward. In flight, the pushing leg straightens, and the free leg bends forward. In the flight phase, the lunge position is assumed.
• The spring run is performed in alternating vertical pushes with very little forward movement. In the flight phase, the legs and torso are straightened.
• Walking is performed by alternating strong pushes of one and the swing of the other straight leg. These are jumps in steps, alternating with each other.

ARM AND SHOULDER EXERCISES

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

BODY EXERCISES

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

LEG EXERCISES

• Leg on the rail forward or to the side - higher: torso to the leg with various movements of the arms and shoulder girdle. The same, bending the supporting leg at the moment of inclination.
• Lying on the stomach, arms to the sides: circle with the foot, starting to move back and to the side with the knee forward and along the floor to the starting position. The same, lying on your back, arms up, starting a circle forward.
• Standing with your back to the wall, grip with your hands at head level: swaying your straight leg forward and to the side with the help of a partner, hold your 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 legs back with the help of a partner.

EXERCISES WITH OBJECTS.

BALL EXERCISES

Ball exercises are very dynamic, they use a large number of various movements: throws and catches with one and two hands, throws, rolls over parts of the body and half-rolls and throws, performed not only with hands, but also with 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 particular group of exercises are ball rebounds and twists. Throws and catching the ball are combined with somersaults, rolls on the back or on the chest, various types balances and "beating" actions.

Ball bounces.

When hitting the floor, the hands follow the ball, as if pressing on it, and smoothly return to their original position. Beats on the floor alternately with one, two hands. The same on the steps forward, backward crosswise to the side, with jumps on one, the other in various positions on the dance steps. Beating the ball up with the back of the hand is the same at different steps. Hit the ball forward - knee up, catch after running forward. Combinations of bounces on the floor of one with a throw behind the back to the other and with a throw under the shoulder.

Ball rolls.

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

Ball spins.

Vertical twist inward. Starting position: right arm to the side, elbow slightly bent, ball in the palm of your hand, slightly raising your arm and turning it inward 360o, hold the ball in your palm. Vertical outward twist: performed from the end position of the inward twist in a reverse motion (the ball rests on the palm all the time without being caught by the fingers). Vertical twist with the right hand in and out on cross steps to the left. The same with the left hand - to the right. Horizontal twist inward - right arm to the side, ball in the palm of the hand: bending the arm at the elbow, circle with the forearm forward and inward. When moving back, the brush bends inward.

Eight ball.

Starting position: right hand forward, ball in the palm of your hand: a small throw up, with your left hand grab the ball from above and inside with your fingers forward and circle up and to the left, finish with a small throw forward. The same - right, performing a circle up and to the right. Figure eight combined with waltz steps to the left and right, on the step and running forward.

HOOP EXERCISES

Hoop exercises are mainly associated with the rotation of the 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: swing movements are necessarily performed with a hard grip, with rocking and rotational movements, on the contrary - you need to be able to strain and relax the muscles in a timely manner, ensuring freedom of movement.

Hoop turns.

Hoop turns 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: tilts, spring and dance movements.

Hoop forward: turns of the hoop in the front plane with tilts to the side from different racks, main, on toes, on one side, to the other side - on the toe, on the lunge to the side. Hoop horizontally forward: turns the hoop to the left and right until the arms are crossed. The same, but turning the hoop out and in. The same spring. Hoop forward on bent arms: 360 whip about tilted back. Hold the hoop vertically on the floor with one hand, rotate the hoop and let it spin freely. During the rotation of the hoop, run around it or perform a turn.

Hoop rotation.

Rotation of the hoop horizontally in front with the right hand to the right, followed by passing it behind the back to the left. The same with the rotation of the hoop to the left, with the transfer from the front to the left hand. Put the hoop on yourself, hold it with both hands at the level of the belt: slightly turn the hoop to the left and, turning to the right, give it a rotational movement.

Hoop throws.

Hoop forward: throw it vertically upwards with two, catch from the inside by the upper edge. Hoop throws 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. Same, but catch the hoop with one or both hands after a 360 turn o or 180 o at the top or bottom edge.

Mahi, circles and figure eight hoop.

Swings with a hoop 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 a brush, a straight arm, medium ones - by bending the arm in elbow joint, large - with a straight arm from the shoulder. In all these swing exercises, the inertia of the movement of the object is used. The hoop is forward in the right hand: rotate it in the front plane, make a circle with a swoop and pass the hoop to the left hand, continuing the rotation. Hoop forward longitudinally: figure eight with a hoop (turns of the hand and swinging movements of the hand), on the left with the right hand, palm down and on the right, 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 foot to the other. The hoop is in front on the floor - from the front balance on the left leg, roll the hoop back with the right hand, with a circle turn, pick it up with the left in the position of a round semi-squat. Hoop on the right hand lengthwise - roll the hoop along the arm to the chest, to the shoulders. The same through the chest on the back and on the other hand. Hoop in front to the side - roll the hoop over the hand on various movements with the legs and torso. Roll the hoop over the leg and torso.

EXERCISES WITH TAPE

Ribbon exercises are associated with the construction of various "drawings" in space. Grabbing the plastic stick to which the tape is attached, active actions with a brush, forearm, with the whole arm - the gymnast performs various swings, circles, throws, interceptions, transfers, movements with which she draws "snakes", "eights", "spirals". All this in different planes and directions, at different rates and rhythms and in accordance with the actions of other parts of the body - turns and rotations, jumps and half-turns, tilts, freely moving the tape or wrapping it around you, throwing it high up and at the same time performing somersaults or vice versa , - “spreading the snake” and jumping over it. With appropriate musical accompaniment, exercises with a ribbon are very spectacular and can satisfy the most refined taste.

Teaching exercises with a tape should begin with swings and circles in the front, then in the lateral plane. With facial circles and swings, it is necessary to direct the end of the stick exactly to the socks. Ribbon exercises are studied with the right and left hand, at the beginning on the spot, then in various stances, on steps, 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 tape, it is necessary to include the desired joint in the work: during swings and circles - the shoulder, spirals - the elbow, snakes - the carpal is better. At the same time, it is important to achieve the accuracy of the drawing and the given plane of movement. It is necessary to strictly control that part of the flight of the tape, which is performed outside the field of view. 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 muscular feeling. Mahi and circles performed with the forearm are called medium, with the hand - small.

Snakes.

Snakes are vertical and horizontal. They are performed only with the movements of the brush with a slightly bent elbow. A vertical snake is performed in the front and side planes, along the floor and in the air, by bending and unbending the hand with the palm down. Horizontal snake is performed in the horizontal and front planes; in the first, it can be performed by abduction and adduction of the hand with the palm down, as well as flexion and extension with the palm inward. The 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, like snakes, are vertical and horizontal: roundabout forearm. The turns of the helix must be equal in size, located close to each other and elastically fly to the end of the tape. The vertical spiral can be performed in front of the body for a backward movement, from the side and behind for a forward movement, as well as from left to right. With a horizontal spiral from bottom to top, the stick and brush 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 along the path of the tape - 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 lateral plane and above the head - from the front and back. During the execution of the figure eight in the front plane, step over or jump into its right half. On the run, waltz running backwards, a 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, with throws to the side-up, the arm is straight. The tape in the air flies in a gentle arc, at the moment of catching, you must immediately continue moving without violating the given “pattern”. Throwing the tape from behind the head forward and upward, on the run to catch the tape, a horizontal snake from top to bottom.

EXERCISES WITH ROPE.

Rope exercises are combinations of various jumps on one and two legs, alternate jumps and rotations of the rope - performed on the spot and moving forward, sideways, backward, with turns, as well as changing the rhythm and tempo of both jumps and (simultaneously with jumps or “separately”) movements with a rope. Such content of exercises with a rope requires special accuracy of movements, not only a sense of rhythm, but also a sense of the object itself, since the configuration of the rope can vary significantly depending on its tension, which varies depending on the speed and amplitude of rotations, as well as the initial and specially modified length. Since jumping rope is performed, as a rule, in long series, these exercises serve as an excellent means of developing endurance, and therefore they 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 straightened position (then it is easy to rotate and the rope will not get tangled during rotations).

In order to diversify the exercises and vary the load, among the exercises, jumping over a long rope (a rope rotated by two partners), jumping in pairs, threes, a whole group, and at the same time with a wide variety of additional motor tasks are used. Learning jumps begins with circling the rope forward. The signal for the jump is the sound of the rope hitting the floor during rotation. The circling of the rope should be continuous, without holding it under you. It is necessary 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, the torso maintains a straight position. The rope rotates mainly due to brush movements; hands should not be strained, keep them in the direction to the sides - down. At first, jumps are performed slowly, as they are mastered, the rate of rotation of the rope (and, accordingly, the jump) increases; tasks become more difficult.

EXERCISES WITH CLES.

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

At the end of the lesson, construction 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, in a forward bend, lower relaxed arms. Standing in place four hand claps - perform clearly, rhythmically, during the claps - you can stop the musical accompaniment. Hands through the sides - up, rise - inhale. Hands down (softly) - exhale deeply. Perform at a slow pace. Relax the shoulder girdle and arms, straighten up.

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

Expected results.

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

LITERATURE

1 . Developmental pedagogical 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: Tutorial/Under the editorship of M.L. Zhuravin, N.K. Menshikova. - M.: Academy, 2005

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

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

Rolls are characteristic exercises with the ball and are very different in terms of difficulty of execution. The simplest options are ball rolls on the floor. You can roll the ball with one or two hands, with your foot, etc. The ball should roll smoothly, without stopping and bouncing. There are different ways to catch the ball: on the palm (palm), on the back of the hands (hands), reverse grip, grip from the side or from above. At the same time, the teacher must ensure that the catch is obtained without stopping and with a continuous transition to the next 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 in various parts of their body, teach them to feel the necessary muscle tone and monitor the accuracy of the ball 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 sequence and smoothness of flexion and extension of the spine, on the unity and continuity of the flow of the impulse of movement through the arms. These rolls should be ended by catching the ball, dropping it to the floor and catching it after the bounce, 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 with two or one hand (put fingers between the floor and the ball) on the palm, on the back of the hands, with a reverse grip, etc. The same, but running around ball to catch. Same, but jump over the ball.

2. Sit down, legs bent, ball on the right on the floor, right hand 1 on the ball (away from the body of the gymnast): roll the ball behind the back to the left, stop with the left hand. The same, but with a turn around, leaning on the hands.

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

4. Ball forward between the hands, elbows slightly bent: rotation of the ball from yourself up and back to and. n. The same, but rotate the ball towards you. The same, squatting and getting up on your toes.

5. The ball forward between the palms, arms crossed, right on top: with an added step to the right, roll the ball between the hands to the right, left hand on top. The same, on the other side. The same with dance steps.

6. Ball forward between the palms, right from above: step back roll the ball with the right hand along the left hand and back to and. P.

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

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

9. Ball in the right hand: with a small throw of the ball on the back of the hand and roll over the arm and over the shoulder, turn around, catch the ball after hitting the floor. The same, but to catch with the left hand behind the back.

10. With a reverse grip with the right hand, the ball forward: roll the ball along the hand to the left (turn the arms to the right), catch it in the palm of your hand. The same, in the opposite direction. The same, to the right and to the left - turning the arm back and forth.

On our site there are also examples of other exercises with the ball: