Physical education assignments. Gymnastics

We know that the effectiveness of classical dance depends on correct technique execution. If the exercise is performed technically illiterately, 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 preparation at the selection stage and initial training, then as complex exercises are mastered, they have an auxiliary function. In a lesson, simple exercises are most often performed in various combinations with each other, as well as with elements of IVS: balances, turns, jumps, elements of acrobatics, free plastic movements, etc. The main exercises of choreography include movements, the learning of which is associated with the formation of complex motor skill, development of special physical qualities. These include balances, turns, jumps.

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

When training, you can perform lead-up exercises at the support and in the middle, including using gymnastic equipment: bridges, benches, walls, trampolines, rings, crossbars, parallel bars.

All choreographic jumps can be divided into certain groups depending on the amplitude, execution in place, in advancement, in a 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 with both small and large amplitude. For example, echape, revoltade, cabriole, pas de cha, 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 height of execution and a small amplitude of movements. They contain general structural and technical elements that allow us to distinguish several characteristic stages: preparatory, main, implementation stage, and final stage.

Preparatory stage which consists of three phases: 1st - run-up, 2nd - pounce with a leg swing or from a standstill - swing, 3rd - depreciation, in standing jumps - a half-squat, in which the previously obtained movement is partially extinguished due to tense 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 support Implementation stage:

6th phase – formative action

7th phase – fixation of the pose. 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 maximum amplitude, ease and grace, reflecting the emotional nature of the musical accompaniment. Only with this execution will the jump become not just a technically complex exercise, but also an expressive means in floor exercises.

The text provides a description of profiling jumps, which are combined with push and landing techniques.

Jumping from two legs to two

Jumping on the 1st, 11th, 3rd positions. Jumps should be performed easily, with a spring, while maintaining the original position of the legs, in an inverted position. In flight, the legs are straightened, the toes are slightly pointed, the posture is straight (without bending or bending at the hip joints). The back muscles are tightened.

Jumping with changing leg positions. When performing these jumps, the position of the legs is fixed in the original position, and only upon landing the legs return to another position (for example, jumping from 1st position in the first During the flight phase, the legs are fixed in an i.p. position. and upon landing join together in position I).

Jump, bending your legs forward. It is possible to perform these jumps without bending over, bending forward, bending your legs together, one higher than the other. Performed on the spot, with an additional leap (with a small swing of one and a push of the other, a jump on two).

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

Push two jumps touching. In flight, one leg is pulled back, the other is bent. Posture straight, shoulder blades connected, arms to the sides. Varieties of touching jump: 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 your legs, maintaining “turnout” in the hip joints, legs apart; legs apart, shin inward; legs bent, knees inward, shin outward; bending one leg; with a turn.

Push jump with two in a split, right or left forward. performed by spreading the legs, right (left) forward into a split. Attention is drawn to the eversional abduction of the leg back, the straight 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.

Jumping from two legs to one

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

During the flight, the legs are fixed together, the 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 into vertical balance, one leg forward, to the side, back. The jump is performed by moving forward while simultaneously moving the legs back into vertical balance; in a jump to the side – leg up to the side; in a backward jump – leg forward upward. During flight, the position of one or another vertical equilibrium is fixed.

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

Jumping from one leg to two

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

Jumping from one leg 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 leg to the other and discusses the technique and methodology for teaching basic elements.

Small jumps: from one to the other with a change of legs (straight or bent) in front; with a change of legs (straight or bent) from 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 from behind; jumping jumps.

Jumping far and high: walking, touching; bending and unbending your leg into a split.

Step jump. This jump is more common than others 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 by swinging one and pushing the other, moving forward. During flight, the position of the twine is fixed. Landing on the swing leg. During the push, a half-bend is performed; while in flight, the posture is maintained straight. Hands are in different positions, different names. Head forward up.

Jump in attitude. The movement is identical to a step jump, but the rear leg is bent into an attude position.

Ring step jump. From behind, the leg is bent with a backward tilt (with a strong deflection in the thoracic and lumbar spine).

Jump step to the side. It is performed by swinging one leg to the side; in flight, the position of the legs is fixed apart. In contrast to the basic form of the jump, this exercise is performed with less forward movement, with a more stopping position of the foot at the moment of the push. At the last step of the run, the foot is placed in an eversion position and the torso turns towards the pushing leg.

Jump backwards. It is performed by pushing one and swinging the other back, moving backwards. During flight, the position of the twine is fixed.

Step jump with a turn to the right (left). By pushing one leg and swinging the other leg, the main jump is performed in steps, then in the flight phase a turn is made to the right or left.

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

Jump touching. It is performed by pushing one and swinging the other, bent at the knee. The execution technique and teaching methods are the same as for a step jump. The most common form of touch jump is – jump touching the “ring”.

Jump with a step, bending and straightening the leg. The structure consists of two jumps: touching and stepping. In flight, the bent leg is extended to a split position. Leg extension should be from the knee, the hip should not drop. Varieties of jump include: step jump, bending and straightening 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; during the flight phase, a change of legs occurs, landing on the swing leg. It is possible to perform a jump with bent, straight legs, bending and unbending the leg (both legs in turn); with a straight posture, leaning forward; from a standstill, from a run, moving forward, backward; with a rotation of 90, 180, 360° and more.

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

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

Various flip jump. It is performed by pushing the left and swinging the right forward, followed by turning the body in a circle and moving the left leg back. When performing a jump jump, attention is paid to the vertical reach (up), and not forward to the top. To do this, in the last steps of the run with a half-tilt back, the foot is placed with the toe in front of the body. A stopping movement is performed. Hands open to the sides. A half squat on a push leg is performed without relaxing the leg muscles. In the push-off phase, an active swing of the leg forward through the first position is performed. At the same time, the arms, ahead of the leg swing, perform a swing, descending downwards to the sides, and rise upward with an active (fast) movement. During the flight phase, the body turns exactly 180° with a clear movement. Changing the position of the legs side by side, without touching each other, the pushing leg is moved back, the swing leg is lowered forward. Landing on the swing leg by gently lowering the entire foot from the toe into a half squat.

Crossover split jump. 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 turn of the body and a short swing of the free leg helps to achieve the spread of the legs into a split or a position close to a split in the second part of the flight phase.

Ring jump. 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, making it easier to swing the leg into the “ring”.

On the basis of the opposite 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 rotation of 180, 360°.

The same name flip jump. The turn in the flight phase is carried out towards the fly leg, that is, when swinging the right leg forward to the right. The technique of execution is similar to similar opposite jumps. Variations are performed on the basis of the basic form: the same-named ring jump, split jump, etc.

Jumping from one leg to the same leg

In terms of the number of possible options, jumping from one leg to the same leg is not inferior to jumping from one leg to the other. 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 missed foot; kicking jumps.

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

Jump by pushing one and swinging the other forward (landing - on the push). The push should be performed vertically upward, while simultaneously swinging the free leg forward. 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-inclination towards the push leg.

Ring jump by pushing one and swinging the other forward (with landing on the push). Performing a jump requires a certain technical and physical preparedness. The shape of the movement in the flight phase resembles a “ring” step jump, but the execution technique is significantly different. If in a jump with a “ring” step the flight is performed forward upward, then in this jump it is upward, which is achieved by “stopping” work at the moment of the push. The “ring” position is reached maximum inclination back, bending in the thoracic and lumbar spine, and not swinging the leg back, as in a jump with a “ring” step.

Jump by pushing one and swinging the other forward (backward) with a turn in a circle. The basis for mastering these jumps is to turn in a circle by swinging your leg forward (backward). The rotation of the body 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) in the second part of the flight, touching with a “ring”, etc.

Kick jumps. A tipping jump is performed by swinging the leg forward, to the side, or back. The technical basis is the vertical reach, the kicking is carried out by pulling the pushing leg towards 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 spread of the legs after tipping; with a double strike in the flight phase.

Jump with a push of one, a swing of the other forward and backward. On takeoff, with a slight advance, the leg is swung forward; at the highest point of takeoff, the leg is moved back with a slight turn of the lower body towards the fly leg, the shoulders do not turn. The work of the hands is different: when swinging the right hand forward, the left hand forward, when moving the right hand back right hand forward. In this form of execution, the jump is rarely used, but it is preparatory to mastering more complex, spectacular jumps: performing the previous split exercise; “ring”, which ends the swing of the leg back; with bent legs; bending-unbending push or swing; with a turn in a circle, bending the push leg, jumping over the swing leg. Mastering these jumps is possible only with good physical fitness.

Small group of jumps

Middle group of jumps.

Large group of jumps

The teaching method consists of telling, demonstrating, studying leading exercises (performed at a support), if necessary with the help of a friend or teacher, and depending on the degree of mastery - independently.

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

Training stages:

1. Lead-up exercises;

2. Work on take-off technique, flight phase and landing;

3. Work on amplitude and expressiveness;

4. Improving execution technique.

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, backwards; then in a rotation of 90°, 180°, 360° and in combination with various elements of exercise and elements of temporary detention facilities. When learning, they are performed at a slow pace, then the pace accelerates, and as they master the jump, they perform it in the middle. Monitor your posture, the landing phase and fixation of the foot on the floor. During jumps, the hands rise from the preparatory position to the 1st position, then to the 3rd position and lower through the 2nd position to the preparatory position.

SAUTE

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

Training is carried out facing the support, pushing with your feet and pushing with your hands from the bar, perform a long jump upward with the muscles of the torso and legs tightened, then, as you master it, perform it in the middle.

Lead-up exercises: IP – I, II, V leg positions

CHANGEMENT DE PIED (SHAZHMAN?? PIED) JUMP FROM TWO LEGS TO TWO WITH CHANGE OF LEGS POSITION IN V-TH POSITION

Apply the lead-up exercises to performing this jump in the same way as a saute.

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

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

Lead-up exercises: IP – V-position legs

PAS JETE (PA JETE) JUMP UP FROM ONE LEG TO ONE INTO THE POSITION SUR LE COU DE PIED PERFORMED IN PLACE,

WITH ADVANCE FORWARD OR BACKWARD

PAS DE BASQUE (PAS DE BASQUE) JUMP FROM TWO LEGS TO TWO LEGS FROM V-TH POSITION OF LEGS TO V-S.

PERFORMED FORWARD AND IN AN ARC TO THE RIGHT AND LEFT

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

SOUBRESAT

JUMP FROM V TO V FROM TWO LEGS TO TWO LEGS

ASSEMBLE

JUMP FROM V TO V POSITION FROM TWO LEGS TO TWO LEGS

He learns to face 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.

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

The same is done 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 IVS.

sissonne tombe

It is learned sideways at the support with exercise elements and IVS elements, and 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, SIDEWAY, BACK AND EN TOURNANT (AN TURPAN) IN A TURN OF 180 AND 360 °

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

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

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

ENTRELESE

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

It is learned to “flip” sideways at the support, first designating the jump pattern with only swings, moving along the support, then in a jump and subsequently 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 run, from a step gallop, with one step.

Lead-in exercise: IP – standing with your left side at a support.

SOUT DE BASQUE

JUMPING FROM ONE LEG TO THE OTHER LEG

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 POSITION FROM ONE LEG TO ONE LEG (INTO THE SPLIT)

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 bar (5–6 from below), amplitude swings to the back until a split position.

3) Swings forward and backward while moving from one boundary of the hall to another, 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 with support on a rail or machine.

6) Independently performing a jump with 2-3 steps of run-up from step 1) gallop (on the chasse), from one step.

A jump is learned with the presence of a split - first, swinging forward and backward sideways at the support, as you master it, step over the landmark, then jump over. On the gymnastic wall, standing in support on the bent right on the 4th or 6th rail from below, swing the left back, straightening the support into a split position in the air, perform 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 EN TOURNANT) JUMP FROM V-TH POSITION TO V-TH FROM TWO LEGS TO ONE IN A 360° TURN INTO THE SPLIT

Unlearned when performing a high-quality split jump. The turn is learned separately, then in combination with a 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-TH FROM TWO LEGS TO TWO

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

First, one learns how to move along an arc in steps, then in a jump with a small amplitude at a slow pace. As 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.

“STREAM” DOUBLE JUMP JUMP UP BENDED, LEGS SPART, HANDS FORWARD TO THE SIDE

Lead-up exercises:

"PIKE"

JUMP WITH BENT ARMS UP

Lead-up exercises:

Perform from an elevated position, from a bridge, on a trampoline, then on the floor. Legs should be parallel to the floor. Maximum fold.

To learn a jump with your legs bent, use the same teaching technique.

“COSSACK” DOUBLE PUSH JUMP UP, BENT, LEFT BENDED BACK, ARM UP

Lead-up exercises:

“GUN” STEP AND PUSH LEFT FORWARD, JUMP

BENT UP, LEFT BEND BACK, ARM UP

Lead-up exercises:

“PISTOL” IN A TURN WITH A LEFT STEP FORWARD, RIGHT SWING FORWARD, HANDS UP, JUMPING UP WITH A PUSH BENDING THE LEFT, IN A 360° TURN, WITH ALTERNATIVE LOWERING OF THE LEGS IN SP

Lead-up exercises:

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

SIDE “PISTOL” CROSS STEP TO THE SIDE AND LEFT PUSH, RIGHT SWING TO THE SIDE, JUMP UP BENDING THE LEFT, TOE AT THE KNEE, LEFT ARM UP, RIGHT ARM TO THE SIDE

Lead-up exercises:

“DEER” DOUBLE JUMP JUMP UP BENDING RIGHT, LEFT BACK, LEFT ARM FORWARD, RIGHT ARM UP

Lead-up exercises:

“BEDOUIN” LEFT CROSS STEP TO THE SIDE, RIGHT BACKWAY, TILTING FORWARD, LOWING TO THE RIGHT, LEFT BACKWAY WITH A 360° TURN, HANDS SWING FROM RIGHT TO LEFT IN THE HORIZONTAL PLANE

“BLANCHE” LEFT STEP TO THE SIDE, SWING YOUR HANDS TO THE RIGHT AND PUSHING THE LEFT, JUMP WITH A 360 TURN ° CONNECTING YOUR LEGS, HANDS UP, LANDING WITH ALTERNATE LOWERING LEGS

Lead-up exercises:

“GOAT” STEP AND PUSH LEFT TO THE SIDE, RIGHT TO THE DOWNWARD SIDE WITH HANDS UP, JUMP WITH A 360 TURN ° BENDING YOUR LEGS AT AN ANGLE, LANDING WITH ALTERNATIVE LOWERING OF YOUR LEGS

Lead-up exercises:

“BARREL” STEP AND LEFT PUSH TO THE SIDE, WASH YOUR HANDS UP, JUMP WITH A 360 TURN ° , BENDING YOUR LEGS, LANDING WITH ALTERNATE LOWERING LEGS

Lead-up exercises:

“ARC” JUMP UP, BENDING, BENDING LEGS BACK, HANDS UP

Lead-up exercises:

physical elements, their sequence and principles of combination 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 arms after pushing off with the legs.

All choreographic jumps can be divided into certain groups depending on the amplitude of execution in place, in advancement, in a 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 are jumps, which are characterized by a low height of execution and a small amplitude of movements. They contain general structural and technical elements that allow us to distinguish several characteristic stages: preparatory, main, implementation stage, and final stage.

Preparatory stage consists of three phases: 1st - run-up, 2nd - pounce with a swing of the leg or from a place - swing, 3rd - depreciation, in jumping from a place - a half-squat, in which the previously obtained movement is partially extinguished due to the tense lowering with sock on the entire foot and bending the legs at the knee and hip joints.

Main stage:

4th phase – repulsion;

5th phase – separation from support.

Implementation stage:

6th phase – formative action;

7th phase – fixation of the pose.

Final stage:

8th phase – preparation for landing;

9th phase – depreciation;

10th phase – connecting and corrective actions.

The peculiarity of performing jumps is that athletes must not only jump as high as possible, but also perform the movement with maximum amplitude, ease and grace, reflecting the emotional nature of the musical accompaniment. Only with this execution will the jump become not just a technically complex exercise, but also an expressive means in floor exercises.

The text provides a description of profiling jumps, which are combined with push and landing techniques.

Jumping with changing leg positions. When performing these jumps, the position of the legs is fixed in the initial position, and only upon landing the legs return to another position (for example, jumping from the 1st position to the 1st. In the flight phase, the legs are fixed in the i.p. and upon landing they are connected together in 1 position).

Jumps bending your legs forward. It is possible to perform these jumps without bending over, bending forward, bending your legs together, one higher than the other. Performed on the spot, with an additional leap (a small swing of one leg and a push of the other, a double jump).

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

Push with both legs, jump touching. In flight, one leg is pulled back, the other is bent. The posture is straight, shoulder blades are connected, arms to the sides. Varieties of touching jump: 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 your legs, maintaining “turnout” in the hip joints, with your legs apart; legs apart, shin inward; legs bent, knees inward, shin outward; bending one leg; with a turn.

Jump with a push with two legs into a split, right or left forward. Performed by spreading the legs, right (left) forward into a split. Attention is drawn to the eversional abduction of the leg back, the straight 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 LEGS TO ONE

A push jump with two legs, landing on one, the other bent. During the flight, the legs are fixed together, the 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 both legs into vertical balance, leg forward, to the side, back. The jump is performed by moving forward while simultaneously moving the legs back into vertical balance; in a jump to the side – leg up to the side; in a backward jump – leg forward and upward. During flight, the position of one or another vertical equilibrium is fixed.

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

JUMPING FROM ONE LEG TO TWO LEG

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

JUMPING FROM ONE LEG TO THE OTHER

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

Jumping far and high: walking, touching; bending and unbending your leg into a split.

Step jump. This jump is more common than others 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 by swinging one leg and pushing the other leg moving forward. During flight, the position of the twine is fixed. Landing on the swing leg. During the push, a half-bend is performed; while in flight, the posture is maintained straight. Hands are in different positions, different names. Head forward and upward.

Jump in attitude. The movement is identical to a step jump, but the rear leg is bent into an attude position.

Ring step jump. From behind, the leg is bent with a backward tilt (with a strong deflection in the thoracic and lumbar spine).

Jump step to the side. It is performed by swinging one leg to the side; in flight, the position of the legs is fixed apart. In contrast to the basic form of the jump, this exercise is performed with less forward movement, with a more stopping position of the foot at the moment of the push. At the last step of the run, the foot is placed in an eversion position and the torso turns towards the pushing leg.

Jump backwards. It is performed by pushing one leg and swinging the other back, moving backwards. During flight, the position of the twine is fixed.

Step jump with a turn to the right (left). By pushing one leg and swinging the other leg, the main jump is performed in steps, then in the flight phase a turn is made to the right or left.

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

Jump touching. It is performed by pushing one leg and swinging the other leg, bent at the knee. The execution technique and teaching methods are the same as for a step jump. The most common form of touch jump is – jump touching the “ring”.

Jump with a step bending and straightening the leg. The structure consists of two jumps: touching and stepping. In flight, the bent leg is extended to a split position. Leg extension should be from the knee, the hip should not drop. Varieties of jumps include: step jump, bending and straightening 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 leg and swinging the other forward; during the flight phase, the legs change, and the landing is carried out on the swing leg. It is possible to perform a jump with bent, straight legs, bending and unbending the leg (both legs in turn); with a straight posture, leaning forward; from a standstill, from a run, moving forward, backward; with a rotation of 90, 180, 360° and more.

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

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

Various flip jump. It is performed by pushing the left leg and swinging the right leg forward, followed by turning the body in a circle and moving the left leg back. When performing a flip jump, attention is paid to the vertical reach (up), and not forward and upward. To do this, in the last steps of the run with a half-tilt back, the foot is placed with the toe in front of the body. A stopping movement is performed. Hands to the side. A half squat on a push leg is performed without relaxing the leg muscles. In the push-off phase, an active swing of the leg is performed forward through the 1st position. At the same time, the arms, ahead of the leg swing, perform a swing, descending downwards to the sides, and rise upward with an active (fast) movement. During the flight phase, the body turns exactly 180° with a clear movement. Changing the position of the legs side by side, without touching each other, the pushing leg is moved back, the swing leg is lowered forward. Landing - on the fly leg, gently lowering from the toe onto the entire foot into a half-squat.

Crossover split jump. 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 at 90°, but at 45°-50° with a short, quick movement. Thanks to an earlier turn of the body and a short swing of the free leg, the legs are spread into a split or a position close to a split in the second part of the flight phase.

Ring jump. 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, making it easier to swing the leg into the “ring”.

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

The same name flip jump. The turn in the flight phase is carried out towards the fly leg, that is, when swinging the right leg forward to the right. The technique of execution is similar to similar opposite jumps. Variations are performed on the basis of the basic form: the same-named ring jump, split jump, etc.

JUMPING FROM ONE LEG TO THE SAME LEG

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

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

Jump by pushing one leg and swinging the other forward (landing - on the push). The push should be performed vertically upward, while simultaneously swinging the free leg forward. Landing on the pushing leg. Just like the previous movement, it is often preparatory for mastering more complex jumps and is performed with wide spread of the legs, with a half-inclination towards the pushing leg.

Ring jump by pushing one leg and swinging the other forward (with landing on the push). Performing a jump requires a certain technical and physical preparedness. The shape of the movement in the flight phase resembles a “ring” step jump, but the execution technique is significantly different. If in a jump with a “ring” step the flight is performed forward and upward, then in this jump it is upward, which is achieved by “stopping” work at the moment of the push. The “ring” position is achieved by bending backwards as much as possible, bending the thoracic and lumbar spine, and not by swinging the leg back, as in a “ring” step jump.

Jump by pushing one leg and swinging the other forward (backward) with a turn in a circle. The basis for mastering these jumps is to turn in a circle by swinging your leg forward (backward). The rotation of the body 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 flight, touching with the “ring”, etc.

Kick jumps. A tipping jump is performed by swinging the leg forward, to the side, or back. The technical basis is the vertical reach, the kicking is carried out by pulling the pushing leg towards 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 spread of the legs after tipping; with a double strike in the flight phase.

Jump with a push of one leg, swing of the other forward and backward. On takeoff, with a slight advance, the leg is swung forward; at the highest point of takeoff, the leg is moved back with a slight turn of the lower body towards the fly leg, the shoulders do not turn. The work of the hands is different: when swinging the right hand forward left hand in front, when moving the right back, the right hand is in front. In this form of execution, the jump is rarely used, but it is preparatory to mastering more complex, spectacular jumps: performing the previous split exercise; “ring”, which ends the swing of the leg back; with bent legs; bending and unbending the pushing or swing leg; with a turn in a circle, bending the push leg, jumping over the swing leg. Mastering these jumps is possible only with good physical fitness.

JUMPING IN FOLK STYLE

"Struddle jump"

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

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

"Picke jump"

Jump bent over, arms up

From a standing position, or 1-2 preparatory steps, perform a half-squat, arms back and down, an active push with both legs and a swing of the arms forward and up, jump up while bending (maintaining a straight posture). Unbending, land in a half 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 a prone landing.

When learning, perform from a height, from a bridge, on a trampoline, then on the floor, maintaining a horizontal position of the torso and legs.

"Cossack jump"

Jump up, bending your left leg back, arms up

From a place or 1-2 preparatory steps, perform a half squat, arms back and down, an active push with both legs and a swing of the arms forward - up, jump up, bending over, bending the left leg back, arms up, straightening, land in a half 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 a prone landing.

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

"Gun"

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

"Pistol" in a turn

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

Step and push your left leg forward to the left and swing your right arm up, left arm forward, jump up, bending your left leg back, turning 360 degrees. Land on your left, plant your right foot.

Side "Pistol"

Cross step to the side and push of 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, place the right foot.

"Deer"

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

"Bedouin"

Cross step with your left foot to the side and push, jump up with a swing of your right foot back and lean forward. Lowering to the right, swing the left back with a 360-degree turn, placing the left one.

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

During the jump, keep your head straight and swing your legs above the level of your body.

"Blanche"

Step left to the side and push, right to the side downwards, bending forward and swinging your arms to the right, jump up with a 360-degree turn (closing your legs), arms up, landing on your right leg, place your left one. The jump is performed in a horizontal plane.

"Goat"

Step the left leg to the side and push, the right leg downwards, bend forward and swing your arms to the right, jump up with a 360-degree turn, bending your legs at an angle, arms up, landing on your right leg, placing your left leg.

The jump is performed in a horizontal plane.

"Barrel"

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

JUMPING WITH LANDING IN LYING UP – PUSH UP (PUSH AP)

To perform this kind of jumps efficiently, it is necessary to perform a high jump up, bending over, from a closed stance in a semi-squat with your arms back and down, push with both legs and swing your arms forward, then straighten your torso by swinging your legs back to a horizontal position and land point-blank lying on your bent arms ( distance from the floor 10 cm).

The landing of the arms and legs should be simultaneous.

Possible mistakes:

– alternate landing (on hands, then on feet or on feet, then on hands);

– landing with the chest or hips touching the floor;

– deflection in lumbar region;

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

Air turn push up

An upward air jump with a turn and landing in a prone position. This is a regular upward jump with a turn, upon completion of which the body is tilted towards the landing in a prone 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 with a prone position landing. It is based on jumping up in a tuck, then extending the body by swinging the legs back to a horizontal position and landing point-blank while lying on bent arms. The same jump can be complicated by an additional rotation of 180° or 360°. First, perform a jump with a turn, then a fall in a prone position, or perform a jump, then a fall with a turn in a prone position, maintaining all the requirements for landing technique.

Cossack jump push up (Cossack jump push up).

Jump up, bending over, bending your left leg, right leg forward. It can be performed either as an independent jump or as a fall while lying down, 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 half-squat) and after landing, avoiding turning the feet in any other direction and avoiding jumps, which will entail a deduction in the score.

Cossack jump push up

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

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

The same with rotation by 90, 180, 360°. First perform a jump with a turn, then fall into a prone position, or perform a jump, then with a turn, fall into a prone position.

Pike jump push up

Jump while bending over, landing point-blank. From a closed stance in a half-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 point-blank, lying on your bent arms.

Similarly, the jump is performed in various variations 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

Jump up, bent over, legs apart, landing point-blank. From a closed stance in a half-squat, arms back and down, push with both legs and swing your arms forward, jump up bending over, legs apart (the angle of the legs is 90°), arms forward, to the sides or up.

Then, straightening your torso, quickly swing your legs back and connect them, landing point-blank while lying on your bent arms.

This same jump, like all the others with a landing in a prone position, is performed with various variants of turns, varying them before the jump, during the jump and during the landing with a turn in the other direction.

Jumps for performing a free composition are selected according to the following criteria:

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

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

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Jumping in place Learn from children. Look how fervently they jump rope, preparing their body for future life. An excellent activity for strengthening leg muscles, tendons, and maintaining overall tone. Jumping provides the body with almost the same stress as

2. Step forward - jump with change bent legs(“goat”), arms to the sides – step forward – jump with a change of straight legs forward (“scissors”).

3. Left (right) lunge, arms forward - somersault forward, crouching.

4. Back somersault.

5. Roll back to stand on your shoulder blades (hold for 3 seconds).

6. Stand on the shoulder blades with legs apart (spread as far as possible), legs together.

7. Roll forward to stand on your left (right), the other forward on your toes, arms up.

8. With a swing of one, a push with the other, turn to the side (“wheel”) into a standing position with your legs apart, arms to the sides.

9. Putting the right (left) - half squat, arms back and down and jump up, legs apart.

Boys

1. From the main stance, step forward, balance on the left (right), arms to the sides (hold for 3 seconds).

2. Straightening up, step forward, arms up - swing one, push the other into a handstand (indicate).

3. Stand in a hands-up position – crouching position.

4. Power stand on the head and hands (hold for 3 seconds) - crouching position.

5. Somersault forward into a squat position - arms arched outward, tilt (hands touch toes).

6. Backward somersault in a tucked position, crouching - roll back, stand on the shoulder blades (hold for 3 seconds) - rolling forward, crouching - stand up, arms to the sides.

7. Step forward - push two jumps in a tuck - step forward - push two jump with legs bent apart (hands touch toes).

8. With a swing of one, a push with the other, two flips to the side (2 “wheels”) into a standing position with legs apart, arms to the sides.

9. Putting the left (right) - jump up with a 360° turn.

Some people imagine jumping rope as exclusively children's fun, because not everyone knows about the benefits that exercise with this sports equipment brings to the body of adults. 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 by jumping rope.

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

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

There are supporters of the claim that it was originally used by ancient Christians who jumped rope on Easter (it was a symbol of the rope with 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 lost excess weight and pumped up their leg muscles. Jumping rope came to America in the 17th century along with immigrants from Holland.

In countries former USSR In the 50s of the 20th century, jumping rope was a common children's game; it was used for training and in physical education lessons. The popularity of skipping in Europe and the USA came in the 80s of the twentieth century, when it became fashionable to carry healthy image 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 trainers to train boxers and football players, using it to achieve endurance and good performance. physical fitness 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, it helps strengthen the immune system. Jumping rope exercises also normalize blood pressure and the composition of triglycerides, which supply cells with energy.

Regular exercise helps normalize cholesterol levels, regulate blood sugar and reduce the amount of toxins and waste.

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

With its help, you can remove your belly and significantly reduce the volume of your hips and legs. Such activities also allow you to cope with such a female problem as cellulite.

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

During intense jumps over a short period of time, a lack of oxygen occurs in the body, which is restored during the rapid work of the lungs during rest. When a person breathes deeply, his blood is saturated with oxygen and activates metabolic processes in the body.

Metabolism increases, waste and toxins are removed from the body. This requires energy, which is obtained by the body when breaking down 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 dancing or fitness allows you to burn 100 kcal. You can lose weight in the shortest possible time if you combine skipping, hula hoop spinning and proper nutrition.

To maximize the benefits of exercise, it is important to choose the right jump rope. If it’s too long, it will interfere with your control of movements, and if it’s too short, you’ll 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 most jumps on a rope. In 24 hours (though with five-minute breaks every hour) he made 130 thousand jumps.

If you are determined to engage in skipping, then first, in the first few days, conduct training without a skipping rope, jumping on the spot.

They need to be done by lifting off the floor a few centimeters and landing on your 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, jumping rope exercises can be done for 30 minutes.
In order for fat deposits to disappear and the body to become elastic and toned, you need to train at least 3-4 times a week for 30 minutes.

Temporary contraindications to these workouts include:

• pregnancy and postpartum period;
• migraines, sprains, pain syndrome.

Much more serious reasons why skipping is strictly not recommended:

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

If you have such diseases, before starting training, you must definitely consult with doctors and exercise only following their advice, or replace skipping with other loads that do not pose a danger to the body.

Exercises with a jump rope

There are the following types of exercises with a skipping rope:

1. Single jumps. Performed on both legs, with bouncing when the cord is near the feet. One jump is made with one revolution of the jump rope.
2. Double Jumps. With one revolution of the rope you need to jump twice.
3. Jumping to the sides. First left and right, then forward and backward.
4. Jumping with alternating legs. Performed at a fast pace, alternately on each leg.
5. Speed ​​jumps. This exercise is done at a fast pace with high knees.
6. Reverse rope jumps. The jump spins not forward, but backward.
7. Cross jumps. Cross your arms and jump through the resulting loop.
8. Jumping with rotation around its axis. Performed on both legs with a gradual rotation of the body clockwise.
9. Tilts. The cord is folded several times and held by the edges. Regularly performing this exercise removes extra centimeters at the waist and folds of fat on the sides and back.
10. Turns. Holding the folded jump rope by the ends, extend your arms in front of you. Turn the body alternately left and right. This exercise helps reduce abdominal volume.

Video: types of exercises on a skipping rope

Important! Training with a skipping rope should be carried out at least an hour and a half after eating.

A set of exercises designed for 30 minutes will help you lose weight effectively. In between exercises, you need to take a minute break to restore your 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 exercise machine for adults and children. Knowing about its benefits and using it correctly during training, you can achieve wonderful results in the form of a slim and toned body and a healthy body.

Jump with alternating legs forward. The lead-in exercise will be a jump with alternating bent legs forward. 1. I. p. - arms to the sides. 1. Step with the left, bending the right one forward, jump onto the right one, bend the left one forward in the flight phase. 2. Place the left one to the right one.

2. Alternating an extension step with a jump, changing legs forward. 1-2. Left side step forward, arms to the sides. 3-4. With a left step, jump with a change of bent legs forward, arms in arcs downward and forward. Repeat several times on the same leg.

3. The same with performing a face circle with your arms downwards during a jump. Hand movement is free, helping to take off.

4. Alternating gallop or polka steps with a jump, alternating bent legs forward. Four canter steps forward with the left, then a left step, two jumps with the change of bent legs forward, two polka steps forward with the left and a step with the right, two jumps with the change of bent legs forward, etc. The jump with the change of straight legs forward is performed in the same way, but for the height of reach, the fly leg is brought forward more energetically. After landing on the swing leg, lift the push leg forward higher.

The jump can be combined with waltz steps forward, performing them at a fast pace, like a run-up.

Jump with a change of legs back (Fig. 80). You should start training with a jump with alternating legs bent back. The technique for performing it is the same as for the changeover jump.

legs bent forward. 1. And p.-arms to the sides. 1. Step left forward, bend right back. 2. Jump to the right, bend the left back, etc.

2. Alternating a jump with side steps forward and a face circle with your arms downwards during the jump.

3. A combination of jumping with a change of bent legs back with various dance steps.

4. Alternating jumps with alternating bent legs forward and backward, performed in a stream. Forming in a circle with the left side towards the center. I. p. - arms to the sides. 1-2. With a left step, jump forward with alternating legs, arms in arcs downward and forward, head slightly lowered. 3-4. With a left step, jump with alternating legs bent back, arms arched downwards to the sides, bend over. Repeat the exercise 16 times, then go to a forward canter and finish with a calm walk. Jumps with alternating bent legs are performed with a slight movement of the hips back.

5. And p. - face to the support at arm's length, hands lie on the rail at chest level, left leg forward on the toe. 1. With a half-squat on the right, swing the left back, followed by a jump with a push with the right. 2. The right one, catching up with the left one, swings back in the flight phase. 3. Landing on the left, right forward on the toe. The same with a push with the left and a swing with the right back.

6. The same with the help of a partner. Form in pairs with the left shoulder towards the center. Hands standing in the outer circle to the sides, standing in the inner circle with their left hands take hold of the partner’s left hand, the right hand under his left shoulder. The exercise is performed by those standing in the outer circle; those standing in the inner circle help to lengthen the hovering phase, supporting their partner by the arm. 1-2. Left step jump with a change of legs back. 3-4 Left side step forward. The exercise is repeated several times on the same leg, then the partners change places.

7. Jump in the middle with arm movement. I. p.-

hands to the side. 1-2. Left step jump with change

legs back, arms arcing down forward and up, bend over.

3-4. Extended left step forward, arms arcing downwards in

sides. Perform 8 times with the left leg, then 8 times with

right. Land softly in a half squat. Before

push to squat deeper with your entire foot. Energetic

waving your hands to help take off. Let's take a running start for this

the jump can serve as a waltz run.

A step jump is performed by pushing off one leg and landing on the other. In the flight phase, one leg is forward, the other is back, arms are opposite the leg of the same name (Fig. 81).

Training sequence: 1. As you move around the circle, small jumps from left to right, straightening your legs in the flight phase. The direction of the push is vertical.

2. Jumping from left to right through “grooves” (drawn with chalk on the floor). Gradually increase the width of the “grooves”. The task is performed in lines of 5-6 people, moving from the upper half of the hall to the lower and back. Change the pushing leg.

3. I. p. - left leg forward on the toe, right hand forward, left back to the side. 1. Step left into a half-squat. 2. Jump to the right in a half-squat, left back, arc downwards and vigorously change the position of the hands. 3-4. Straightening the right, left forward on the toe, arching the arms downwards in and. p. In the future, the exercise is performed in 2 counts.

4. Step jump combined with an additional step forward. I. p. - the same. 1. Left step forward. 2. Jump to the right, change the position of the hands. 3. Left step forward, change the position of the hands.

4 4. Jump to the right, etc. After several repetitions, change the jogging note. Always change your arms in an arc downwards, and during the flight phase, raise your head, bending slightly backwards.

5. Step jump training in the game “Wolf in the Moat”.

Preparing for the game: a “ditch” is drawn across the hall

1-1.5 m wide. There is a “wolf” in the “ditch”. The players are located in a line behind the line in the upper half of the hall.

Description of the game: at the teacher’s signal, those standing in a line run to the opposite side of the hall, crossing the “ditch” with a jumping step. The “wolf” spots those jumping over the “ditch” without leaving it. The Tainted ones leave the game. At a new signal, the players run to the other side of the hall. The winner is the one who is stained last.

Rules of the game: 1) those who run through the “ditch” and do not jump over it are considered dirty; 2) for those who are delayed at the “ditch”, the leader counts to three, and if the latter does not jump over during this period, he is considered dirty.

Jump with a push of two legs bent back, bend over (Fig. 82). This jump requires a high reach. The leading exercise to it is a straight jump (see Fig. 17). You should start learning to jump with your legs bent back at the support. 1. I. p. - standing facing the support, hands with an overhand grip on the rail at waist level. 1-2. Half-squat followed by a jump with a push of two, leaning on the hands, bending back, legs together. 3-4. Landing in a half squat followed by straightening your legs.

2. The same, bending your legs back (the angle between the thigh and shin is 90°).

3. Jump in the middle with a running start (see exercises for VII grades).

4. I. p. - arms to the sides. 1-“and” - 2-“and”. Four steps of small running forward. 3. Step with your left and swing your right forward and down, jump into a half-squat, legs together, arms back. 4. Jump straight, arms arced forward to the sides and up.

5. The same, performing a jump with your legs bent back. In the future, replace easy running with waltz steps.

Jump with one leg swing forward with a 180° turn to balance. I. p. - arms to the sides. "AND". Step left into a half-squat, arms down. 1. Jump on the left, throwing out

arms forward while simultaneously swinging the right leg forward (Fig. 83). 2. In the flight phase, with a sharp movement, turn the body to the left in a circle (180°), leaving the right leg behind, and land in a half-squat on the left, arms to the sides - forward balance. 3-4. Straighten your left leg and hold. The exercise is performed on the right and left legs.

The push, arm swing and leg swing should be energetic. The fly leg turns in flight hip joint from knee up position to 1 knee down position.

Lead-up exercises: 1. Pair exercise. The first numbers stand with their left shoulder to the support, their left hand on the rail at waist level, their right hand to the side. The second numbers stand facing the support on the side of their partner. The first numbers raise their right leg forward, the second ones bring their right hand under it at the ankle joint. 1-2. The first numbers, rising on their toes, turn to the left in a circle and place their right hand on the support, their left hand to the side, maintaining a vertical position of the body. The second numbers help to keep the right leg in a forward position and, by rotating it at the hip joint with the knee down, move it to a backward position. 3-4. The first numbers go down the entire foot. 5-8. The same in the other direction. Repeat the exercise several times with your right and left legs and switch roles.

2. And p. - stand facing the support, right leg on the support at waist level, arms to the sides (Fig. 84).

1-2. Rising onto your toes, arms up, turn to the left in a circle with your back to the support, turning your right leg on the support with your knee down, arms to the sides. 3-4. Keep your torso upright, legs straight. 5-8. The same in the other direction, returning to i. P.

3. I. p. - stand with your left side to the support, right hand to the side. 1. Step left forward, right hand down. 2. Swing the right leg forward, the right arm arcs forward upward. 3. Rising onto your toes with your left hand, turn left 180°, turn your right leg with your knee down, your right hand on the support, your left hand to the side. 4. Lower your entire foot. 5-6. Hold. 7-8. Place your right foot, arms down. Repeat the exercise with the other leg.

4. The same for 4 counts, combining the movements of two counts into one.

5. The same with a jump on count 1 and a subsequent turn to the left in a circle. On count 2 - landing in front balance on the pushing leg. It is recommended to repeat all leading exercises in the middle of the hall.

6. Combinations of this jump with various forms dance steps.

Valid combination without the Waltz subject. Formation in a column of four, with the right side to the main direction. Interval and distance 1 m. And p. - o. With.