Exercise gray legs apart ball up. Complexes of exercises with a big ball. Summary of classes with elements of fitball - gymnastics

General developmental exercises with balls

Purpose of general developmental exercises:

are used to prepare for complex motor actions;

necessary to improve the ability to control various parts of your body;

for the development of motor qualities. So, fast execution of exercises will contribute to the development of speed. By achieving the maximum range of motion (for example, trying to bend lower or lunge wider), you can increase mobility in the joints, flexibility;

contribute to the prevention of flat feet and posture disorders;

help develop strength.

The main task of general developmental exercises:

increasing the level of overall performance and promoting the harmonious development of students.

The presented set of exercises is focused on the implementation of the following modern pedagogical technologies: developmental and differentiated learning and is aimed at developing in students such qualities as flexibility, endurance, mobility and speed of reaction.

This material can serve as a guide to the study of the proposed discipline, both in the classroom and for independent work of students.

A set of exercises

1. I.p. - feet shoulder-width apart, arms down, ball in hands; 1 - raise your arms to chest level; 2 - raise your hands up; 3 - lower your arms to chest level; 4 - i.p.

2. I.p. - feet shoulder-width apart, arms up, ball in hands; 1,2 - torso tilt to the right (left); 3, 4 - i.p.

3. I.p. - feet shoulder-width apart, arms up, ball in hands; circular rotation of the body in different directions.

4. I.p. - feet shoulder-width apart, arms up, ball in hands; 1 - bend over without bending your knees, touch the floor with the ball; 2 - touch the floor with the ball behind your back; 3 - touch the floor in front of you with the ball; 4 - i.p.

5. I.p. - o.s. ball in hand; 1 - throwing the ball up, sit down, touch the floor with your hands; 2 - stand up, catch the ball with your hands.

6. I.p. - o.s. arms to the sides, ball in one hand; 1 - raise your hands up, shift the ball from one hand to another; 2 - lower the hand with the ball to the side.

7. I.p. - o.s. arms to the sides, ball in one hand; 1 - throwing the ball up, catch it with the other hand; 2 - the same in the other direction.

8. I.p. - legs apart, hands with the ball forward; 1 - tilt forward, roll the ball around the left leg; 2 - i.p.; 3 - the same around the right leg; 4 - i.p.

9. I.p. - squat, ball in bent arms in front of the chest; 1 - jump in a squat to the right side; 2 - i.p.; 3 - the same to the left side; 4 - i.p.

10. I.p. - sitting legs apart, hands with the ball forward; 1 - turn the body to the right; 2 - i.p.; 3 - the same to the left; 4 - i.p.

11. I.p. - sit legs apart, the ball is near the left foot on the floor; 1 - bend over, with your right hand roll the ball across the floor to your right foot; 2 - i.p.; 3 - bend over, with your left hand roll the ball across the floor to your left foot; 4 - i.p.

12. I.p. - sitting legs apart, arms up, ball in hands; 1 - lower your arms to chest level; 2 - i.p.

13. I.p. - sitting, the ball is clamped with the feet, resting on the forearms; 1 - raise your legs up; 2 - i.p.

14. I.p. - sitting, the ball is clamped with the feet, resting on the forearms; 1 - bend your legs; 2 - straighten up; 3 - bend; 4 - i.p.

15. I.p. - kneeling hands with the ball down; 1 - sitting on the heels of the hand with the ball forward; 2 - i.p.

16. I.p. - kneeling hands forward, ball in hands; 1 - sitting on the thigh on the left; 2 - i.p.; 3 - sitting on the thigh on the right; 4 - i.p.

17. I.p. - lying on your back, the ball in your hands behind your head; 1 - sit down and, having made an inclination, get the toes of the feet with the ball; 2 - i.p.

18. I.p. - lying on your back, hands with the ball forward; 1 - raise your left leg, touch the ball; 2 - i.p.; 3 - the same with the other leg; 4 - i.p.

19. I.p. - lying on the stomach, hands with the ball up; 1 - bend over, moving your hands with the ball back; 2 - i.p.

20. I.p. - lying on the stomach, the ball between the feet; 1 - raise your legs up; 2 - i.p.

21. I.p. - o.s. ball in bent arms in front of the chest; 1 - sit down, straightening your arms; 2 - i.p.

22. I.p. - forward lunge position, ball in bent arms; 1 - jump to change the position of the legs; 2 - i.p.

23. I.p. - emphasis crouching, the ball lies behind on the floor at the feet; 1 - moving the legs over the ball lying down; 2 - i.p.

24. I.p. - o.s. ball in hand; 1 - throwing the ball up, sit with your legs apart and catch the ball while sitting on the floor; 2 - toss the ball while sitting and catch it while standing.

25. I.p. - emphasis lying, the ball lies on the floor between the hands; 1 - bend your arms and get the ball with your chin; 2 - straightening your arms to wring out in ip.

26. I.p. - o.s. the ball is clamped with the feet; 1 - bouncing up, toss the ball with your feet; 2 - catch the ball with both hands.

27. Jumping, ball in hands (on the right, on the left, on two legs).

Note. Depending on the physical fitness of the students, it is necessary to correctly select the load: the weight of the ball and the number of repetitions of each exercise.

Target. Improve ball handling skills through joint game exercises and outdoor games.

Tasks: educational: fix the technique of dribbling and passing the ball with 2 hands from the chest.

Educational: to develop the skill of student interaction, dexterity, attention, coordination.

Educational: to cultivate a sense of collectivism and a conscious attitude to a healthy lifestyle.

wellness: contribute to the development of correct posture, strengthening the muscles of the foot and respiratory muscles.

Venue: Sports Hall.

Equipment and inventory: basketballs, gymnastic wall.

b/u	Lesson content	Dos.	Guidelines
Preparatory part (11 min.)	Construction. Greetings. Reporting lesson objectives.	1 min.	"Class! Equal! Attention!"
	Walking: - on socks, hands on the belt, hands up; - on the heels, hands forward, hands behind the head; - on the outside of the foot, arms to the sides; - socks inward, hands behind the back.	1.5 min	"Right! Bypass to the left with a step - march! Keep a distance of 1m. Do not bend your knees, straighten your arms. Elbows apart, back straight. Follow your posture. The step is short.
	Run: - side steps right, left side; - back forward; - "snake".	2 minutes.	The pace is moderate, keep your distance. Sliding step, hands in front of the chest. Look back over your shoulder. Opposite to the left, "snake" march.
	Transition to walking, restoration of breathing. Rebuilding in a column of 2, followed by rebuilding in 2 ranks.	1 min.	Hands up - inhale, hands down - exhale. “To the left in a column of 2 - march! Distance and interval 3 steps”.
	Outdoor switchgear complex with balls:	6 min.
	1. I.p.: stand, ball down; 1 - ball up, right back on the toe; 2 - i.p.; 3-4 - the same on the left. 2. I.p.: stand, ball in front of the chest; 1 - tilt the head forward, squeeze the ball with your hands; 2 - i.p.; 3 - head tilt back; 4 - i.p.; 5 - head tilt to the right; 6 - i.p.; 7 - head tilt to the left; 8 - i.p.		Bend over, head up. We keep our back straight. Press on the ball with your fingertips. In i.p. relax your fingers.
	3. I.p.: stand, ball down; 1 - right to the side on the toe, tilt to the right, ball up; 2 - i.p.; 3-4 - the same to the left.		When leaning, look over your shoulder at your heel.
	4. I.p.: leg stand apart, ball up; 1-4 - circular movement of the body to the right; 5–8 - the same to the left.		The amplitude is greater, look at the ball.
	5. I.p.: wide leg stance apart, ball up; 1 - tilt forward - to the right, put the ball; 2 - stand legs apart, arms up; 3 - tilt forward - to the right, take the ball; 4 - i.p.; 5-8 - the same in the other direction.		When bending over, do not bend your knees.
	6. I.p.: stand, ball down; 1 - right lunge to the side, the ball on the chest; 2 - i.p.; 3-4 - the same from the left leg, to the left;		Trunk straight, lunge deeper.
	7. I.p.: narrow leg stance apart, ball up; 1 - the ball forward and with a swing of the right to touch the toe of the ball; 2 - i.p.; 3-4 - the same with the other leg.		Max with a straight leg. Lower your leg to the floor calmly.
	8. I.p.: stand, ball in front of the chest; 1 - jump legs apart, ball up; 2 - jump legs together, the ball in front of the chest; 3-4 - the same.		Jumping on toes, slightly bending your knees.
	9. Walking in place, ball in right hand.		Keep your back straight.
Main part (23 min.)	Breathing exercises “Balls are flying”. Standing, the ball on the chest. Throw the ball from the chest up, say "Uuuuuuuuuuh."	1 min.	Middle stance of a basketball player. Inhale through the nose, long exhale. Straighten your legs when throwing the ball.
	Fixing the technique of dribbling and passing the ball with 2 hands from the chest:
	1. Dribbling in place in a high and medium stance with the right, left hand.	3 min.	Do not hit the ball with your palm, move with your hand and forearm. With soft pushes of the ball down - forward, apply the brush to the right (left) - side.
	2. Passing the ball with 2 hands from the chest in place.	3 min.	The ball is at waist level. With a circular motion of the hands, pull the ball to the chest. With a sharp straightening of the arms, send the ball forward, brushes forward.
	3. Passing the ball with a hit on the floor.	3	Throw for the middle line. Bend your legs more, point your arms forward - down.
	4. Dribbling in place, followed by a pass with 2 hands from the chest.	3 min.	Pay attention to the coordination of the work of the arms and legs, their simultaneous extension. Signal transmission.
	6. Relay races with dribbling and passing the ball: a) "Handed - run away"	7 min.	Players of 2 teams stand in opposite columns at a distance of 5-6 steps. On a signal, the first ones pass the ball with 2 hands from the chest to the player in the oncoming column and runs back to the end of their column. The next repeat the task until the first ones fall into place.
	b) "Running"		The construction is the same. Transfer 2 - with my hands from the chest with a blow to the floor. After passing the ball, the player runs to the end of the oncoming column.
	c) "Who is faster"		The distance between the columns is 10-12 m. The first lead the ball to the column opposite, circle it to the right, pass the ball to the first and stand at the end of the column.
	Game "Ball in a circle"	3 min.	Players form a large circle and count on the 1st, 2nd. The captains have the ball. On a signal, the balls are passed in a circle in different directions through one player with 2 hands from the chest. The ball must quickly return to the captains. The losing teams complete the tasks of the teacher.
Final part (6 min.)	Game exercise “Driving on a signal” (to develop attention and ability to dribble without eye contact). Building a class in one line.	2 minutes.	Players with balls are located on one half of the court. The teacher is on the other side. With his hand, he shows the direction of movement: up - leading in place, forward - leading back, back - leading forward, right - leading to the right, left - left.
	Structural exercises: - turns to the right; - turns to the left; - roundabouts. Summing up the lesson.	2 minutes.	Listen carefully and follow the instructions of the teacher. Be sure to maintain the correct posture while performing turns. Mark the best students, give grades to students.
	Homework: for the development of the muscles of the hands: flexion and extension of the arms in the lying position Exit the class from the gym.	2 minutes.	15 times - girls; 20 times - boys. “Class, to the left! March to the exit!"

Exercises for the arms and shoulder girdle(Fig. 22)

1. Bending the arms at the elbows, touching the chest with the ball. The same with the extension of the arms up. Do not spread your elbows to the sides, the back is straight.

2. Raising the ball forward, do not deflect the body back.

3. Raising and lowering the ball with straight arms:

a) raise to a horizontal position and lower;

b) lower to a horizontal position and lift up.

4. Throwing the ball with straight arms and catching it with straight arms.

5. Unbending the arms, the ball is up, the leg is back on the toe, the stomach is pulled in. Bending your arms, the ball behind your head, holding it with your fingers, spread your elbows to the sides.

6. Throwing the ball up from behind the head with catching it in front of the chest.

7. Jerks with straight arms back, the same, but slowly lifting the ball back to failure, holding it behind your back.

8. Spreading the arms to the sides and bringing them together at shoulder height, alternately shifting the ball from one hand to the other, do not lower the head, the stomach is pulled in.

9. Passing the ball up from one hand to the other. After passing the ball, spread your arms to the sides.

10. Throwing the ball in front of the chest from one hand to the other.

11. Throwing the ball over your head.

12. Throwing the ball up with a push with the hands (from the chest) and a small push with the legs due to a sharp extension of the legs at the knees.

13. Lying on your back, alternately passing the ball from one hand to the other in front of the chest and spreading the arms to the sides.

14. Lying on your back, swinging the ball on straight arms to the right and left.

15. Lying on your back, circular movements of the ball on straight arms.

16. Lying on your back, throwing the ball up and catching it in front of your chest.

17. Passing the ball from one hand to the other behind the back and in front of the body without touching the ball to the body.

18. Spinning the ball up in a spiral. The same in reverse order in I.P.

1) 2) 3) 4) 5) 6) 7)

8) 9) 10) 11) 12)

13) 14) 15) 16)

17) 18)

Figure 22 - Exercises for the arms and shoulder girdle

Leg exercises(Fig. 23)

1. Squats - ball up, standing up - ball down.

2. Squats with the ball down-back. Keep your torso straight.

3. Alternately getting up on your toes and on your heels, lifting the ball up. When moving to the heels, raise your hands up slowly: a quick movement with them can lead to a loss of balance.

4. Lying on your back, feet forward, the ball is clamped with your feet. Flexion and extension of the legs at the knees.

5. Transferring the ball from one hand to the other under the foot.

6. Throwing the ball up and out (in) from under the foot and catching it with both hands.

7. Lying on the stomach in emphasis on the elbows, forearms inward, the ball is clamped by the feet. Flexion and extension of the legs.

8. Standing on the shoulder blades, the ball is clamped with the feet. Flexion and extension of the legs.

9. From the squat, jumping up, straightening up.

10. The same, but on one leg. First, perform a jump, straightening up, pushing with both legs, landing in a squat on one leg, the other forward.

1) 2) 3) 4) 5) 6)

7) 8) 9) 10)

Figure 23 - Exercises for the legs

Exercises for the abdominal muscles(Fig. 24)

1. Sit, the ball is clamped by the feet. Flexion and extension of the legs, sliding the ball along the floor.

2. The same, but lift the ball with bent legs. Extending your legs, put the ball on the floor.

3. The same, circular movements with bent legs.

4. The same, raising and lowering straight legs.

5. Lying on your back, the ball is clamped with your feet, hands behind your head, to the sides or up. Raising and lowering straight legs.

6. I.p. - too. Bending at the hip joints with the ball touching behind the head. Do not bend your knees.

7. In a sitting position, shifting the ball with your feet from side to side, when shifting the ball, raise your legs within an angle of 45 °.

8. Transferring the ball from one hand to the other under the foot. Raise legs straight: a) alternately; b) both legs together.

9. Lying on your back bent over, shifting the ball from one hand to the other behind the legs.

10. Kneeling ball at the top. bend over. The same with springy swings in the tilt back. At first, to facilitate the ball, keep it on your chest.

11. Lying on your back, the ball is clamped with your feet. Sit down slowly and lie down.

12. Lying on your back, the ball is clamped with your feet, sit down sharply and group, slowly return to the sp.

13. Lying on your back, the ball is clamped with your feet, sit down bent over, take the ball with your hands and lie down. The same in reverse order.

1) 2) 3) 4)

5) 6) 7)

8) 9) 10)

11) 12) 13)

Figure 24 - Exercises for the abdominal muscles

Back exercises(Fig. 25)

1. Tilt forward until the ball touches the floor.

2. Tilts forward with raising hands forward.

3. Standing in an inclination, touching the floor with the ball, straighten up to a position, bending forward, bending the ball up, i.p.

4. Standing legs apart, transferring the ball from one hand to the other, alternately behind the legs.

5. In a leg stance, bend forward, bending over, the ball behind the head. Raising the ball up and returning to I.p.

6. Inclined lunge forward while lifting the ball up on straight arms.

7. Forward bends, kneeling, ball up.

8. Lying on the stomach, the ball is at the top, bending, the ball is behind the head, then lift it up and return to the sp.

9. The same, but, lifting the ball up, hold the bent position of the body for 2-3 counts, then slowly return to the SP.

10. In the gray-haired legs apart, the ball is at the top, slow forward bends, keeping the position of the hands at the top.

11. Sit feet together, ball forward. Springy forward bends, reaching for socks with the ball.

1) 2) 3) 4)

5) 6) 7)

8) 9) 10) 11)

Figure - 25 Exercises for the muscles of the back

CHAPTER 3

ROPE EXERCISES

This chapter lists the most simple, widely available, jumping rope (jumps) that do not require complex coordination of movements. Jumps strengthen the muscles and ligaments of the lower extremities, especially the feet. Jumping rope develops almost all motor qualities, except for flexibility, but with its help you can perfectly warm up the muscles before stretching exercises.

Jumps are performed with the rotation of the rope forward, backward, to the sides, with one and two rotations in one jump.

When performing a jump rope with intermediate jumps, the movement of the rope slows down by half and is performed with almost straight arms, or with only one hand.

When jumping, the rope is held freely, without pinching it tightly with your fingers. For the convenience of adjusting the speed and direction of movement, keep your thumb on top of the handle.

Jumping rope is performed on toes. Jumps are made low, rising a little higher than the rope moving above the floor in such a way that, in the rhythm of the rope, jump without stopping. Land softly with your knees slightly bent.

The length of the rope should correspond to the height of the student. To determine its length, while holding the rope by the ends, stand in the middle with two legs (feet shoulder-width apart), bend your arms, pressing your elbows to your body, and take your forearms at a right angle to the sides. In this position, the rope should be taut (Fig. 26).

Figure 26 - Determining the length of the rope

You can determine the length in another way, standing in the middle of the rope with closed legs. Then pull the ends of the rope up, while the handles of the rope should touch the armpits.

The usual starting position for performing exercises with a rope is to stand with the legs together, arms slightly extended forward, slightly bent at the elbow joints, shoulders retracted to the sides, approximately at an angle of 30 °, the rope lies on the floor in front or behind (Fig. 27).

Figure 27 - Starting position with a rope

The initial rotational movement of the rope is performed with the forearms slightly bent and the hands turned forward and outward (thumbs up). After one or two rotations of the hands, circular movements are performed only in the wrist joints.

At first, jumps should be performed at a slow pace, and as they are mastered, the pace should be accelerated.

During the jumps, special attention should be paid to the regulated duration of the exercise, which allows you to adjust the load.

Physical activity during jumps is also regulated by: a) the type of jumps; b) the number of jumps; c) the pace of jumps.

It must be borne in mind that jumping rope is an exercise with great physical exertion. Therefore, it is very important: a) to pay attention to the correct movement of the hands, avoiding excessive waste of energy, avoiding unnecessary movements for the rotation of the rope; b) carefully consider the dosage and training methodology. The initial load should be no more than one minute, then it is necessary to gradually increase it, bringing it up to 5-6 minutes.

It is advisable to alternate jumps with walking in this variant: jumps - 1-2 minutes, walking at a calm pace - 1-2 minutes, then jumps again - 1-2 minutes. etc. The number of alternations of jumps and walks is determined by the preparedness of those involved and should increase gradually

While in service, the rope is held in the right hand, folded 8 times.

Rope exercises are successfully used in lessons with schoolchildren of all age groups. In the lower grades, they are used to develop coordination of movements, orientation and coordination of students' actions. In the middle and senior classes - in order to improve coordination and develop speed-strength training, general and speed endurance. Learning this type of exercise is recommended to start with the formation of the skill of rotating the rope. To do this, standing still, the rope is folded in half - rotation alternately with the left (right) hand from the side is carried out mainly with a brush. Then the same, but with jumps at the moment the rope hits the floor. Next, they begin to learn various exercises through the rope.

Simple jumps- low bouncing in place or with advancement (forward, backward, left, right).

double jump- two jumps: the first one is higher through the rope, the second (intermediate) is lower when the rope is at the top.

Jump crosswise- the initial position of the leg is crossed, maintaining this position in flight.

loop jump- the rope rotates with alternately bringing the hands together inside (forming a loop) and diluting them.

Jump with double rotation- jump, during which the rope makes two turns.

Jump from one foot to the other.

Jumps with turns- during jumps, turns are performed to the left and right by 90, 180 and 360 °, etc.

Half squat and squat jumps- jumps are performed on bent legs.

squatting- jumps through a shortened rope with alternately putting the legs forward on the heel.

Jump by changing legs(“pendulum”) - for each jump, the position of the legs alternately changes back and forth with a swing.

Jumps with one rope can be performed simultaneously by two or three people.

Exercises with a long rope. Exercises are performed using a 6-8-meter rope, one end of which can be fixed (to a wall, projectile, etc.), and the other end is rotated by a teacher or a student (two students can rotate). Jumping exercises over a long rope can be performed by one student and a group of students. You can perform jumps while standing still and running in (running out) under a rotating rope. It is characteristic that the student performing the jump cannot control the speed of rotation of the rope, as it is rotated by others, this forces him to measure his actions with the rhythm and pace of the movement of the rope.

In addition to the listed jumps, after a little training, it is possible to perform a number of different jumps, connected one after the other in one combination.

Also with a jump rope, you can perform general developmental exercises, compiled into complexes of various directions.

Exercise 1.rice. one). 1-2 - hands through the sides up, stretch and pass the ball to the right hand - inhale; 3-4 - lower your hands down - exhale. Repeat the same, passing the ball from the right hand to the left. Raise your head to watch the ball pass. Hands at the top should be exactly above the head.

Exercise 2. I.p.: legs apart, ball in left hand ( rice. 2). 1 - tilt to the right, hands behind the head, pass the ball to the right hand; 2 - straighten up, arms down; 3-4 - the same in the other direction, passing the ball to the left hand. When passing the ball, the elbows are laid back and to the sides. Body weight all the time on two legs. Tilt to perform in one plane. Breathing is arbitrary, without delay.

Exercise 3 I.p .: legs together, arms to the sides, ball in the right hand ( rice. 3). 1 - deep squat, knees together, hands down, pass the ball to the left hand (at the toes) - exhale; 2 - stand up, arms to the sides - inhale; 3-4 - the same, passing the ball to the right hand. Make sure that when standing up, the children straighten their shoulders and raise their arms exactly to the sides.

Exercise 4 I.p .: legs apart, the ball in the hands below. 1-2 - turn to the right, throw the ball up ( rice. 4); 3 - catch the ball with both hands; 4 - i.p.; 5-8 - the same in the other direction. Toss the ball with both hands low and strictly vertically, without taking your feet off the floor. Breathing is arbitrary.

Exercise 5 I.p .: kneeling, the ball is on the floor between the palms. 1 - take the ball with your right hand; 2–4 - make it a large circle forward and upward (in the lateral plane); 5 - put the ball in place ( rice. 5); 6 - the same with the left hand. Follow the movement of the ball with your eyes, do not tear your knees off the floor. The beginning of the movement is inhalation, the end is exhalation.

Exercise 6 I.p .: legs apart, hands on the belt, the ball on the floor between the legs. 1 - jump left foot forward, right back (in line); 2 - jumping legs apart; 3 - jump right foot forward, left back; 4 - jumping legs apart ( rice. 6). Perform jumps gently, on toes, stretching "to the side". Make sure that the ball remains between the legs at all times. After jumping, move on to walking. Breathing is arbitrary.

2nd grade

Exercise 1.rice. one). 1 - hands forward, pass the ball to the left hand - exhale; 2 - arms to the sides and a jerk back - inhale; 3-4 - the same, passing the ball to the right hand. Perform the exercise at an average pace, with straight arms, without lowering them below shoulder level.

Exercise 2. I.p .: legs apart, ball at the top ( rice. 2). 1 - tilt forward, the ball on the floor between the legs - exhale; 2 - straighten up, arms up - inhale; 3 - tilt forward, take the ball - exhale; 4 - straighten up, the ball up - inhale. Do not bend your knees, do not throw the ball on the floor. The stance can be changed gradually, reducing the distance between the feet.

Exercise 3 I.p .: kneeling, legs slightly apart, arms to the sides, the ball in the right hand. 1 - turn the body to the right, tilt back, put the ball on the floor between the feet ( rice. 3); 2 - i.p.; 3 - turn left, raise the ball with your left hand; 4 - i.p. Perform movements by bending over, do not tear your knees off the floor. Breathing is arbitrary.

Exercise 4 I.p .: legs together, right hand on the belt, left hand in front, ball in the palm of your hand ( rice. 4). 1 - squat on the right, left forward, do not bend the knee; 2 - get up, return to I.p. Breathing is arbitrary.

Exercise 5 I.p .: legs apart, the ball is in the right hand. 1 - swing the right foot forward and up, hit the ball on the floor under the foot ( rice. 5); lowering the leg, catch it with both hands on the other side; 2 - shift the ball to the left hand, swinging with the left foot, hit the ball on the floor under the foot. The ball is thrown at a slight angle inward so that it bounces off the floor (ground) without touching the legs. Do not lean forward while swinging your foot. Breathing is arbitrary.

Exercise 6. I.p.: ball in hands below. 1 - throw the ball up; 2 - clap behind the back, catch the ball with both hands ( rice. 6). Throw the ball strictly vertically, do not leave the place. The number of claps can be increased by clapping in front and behind. Breathing is arbitrary.

Exercise 7 I.p. – o.s., the ball is on the floor on the right. Jumping left and right over the ball ( rice. 7), jumping left and right with intermediate jumps in place, and then two, three or more jumps over the ball, performed at a fast pace. Breathing is arbitrary. After jumping, move on to walking.

3rd grade

Exercise 1. I.p. – o.s., ball in left hand ( rice. one

Complicated version: 1-2 - rise on toes.

Exercise 2. I.p .: legs apart, arms to the sides, the ball in the right hand ( rice. 2). 1 - tilt to the left leg, arms down, pass the ball to the left hand under the leg - exhale; 2 - straighten up, arms to the sides - inhale; 3-4 - the same to the other leg, passing the ball to the right hand. Perform inclinations without bending your knees. The exercise can be supplemented by jerking the arms back (when spreading the arms to the sides).

Exercise 3 I.p .: leg stand apart, ball in left hand ( rice. 3). 1-2 - turn to the right, hit the ball on the floor; 3 - catch the ball with both hands; 4 - ball in the right hand; 5-8 - the same in the other direction. The ball is thrown vertically. Do not move your feet, do not lift your heels off the floor.

Exercise 4 I.p.: legs apart, ball in hands. 1 - throw the ball up; 2 - sit down, catch the ball with both hands ( rice. 4); 3 - in a squat throw the ball up; 4 - stand up, catch the ball. The throw height is not more than 1–1.5 m. When performing the exercise, do not leave the place.

Difficult option: after the throw, you need to sit down and stand up, then catch the ball. Breathing is arbitrary.

Exercise 5. I.p.: ball in right hand ( rice. 5). 1 - bend forward the right leg, the ball under the knee; 2 - hold the ball under the knee, take the bent leg back and bend; 3 - right foot forward and take the ball with your left hand; 4 - leg down. The same with the left foot. When moving your legs back, to maintain balance, you can spread your arms to the sides or slightly back, trying to keep your torso straight. First, do this exercise without the ball. Breathing is arbitrary.

Exercise 6 I.p .: lying on your back, arms to the sides, the ball in your right hand ( rice. 6). 1 - bend your legs forward and put the ball on your shins at the feet - exhale; 2 - straighten your legs and gently lower to the floor, arms to the sides - inhale; 3 - bend your legs forward and take the ball with your left hand - exhale; 4 - straighten your legs, arms to the sides, the ball in your left hand - inhale. When bending the legs, tilt the head forward, controlling the position of the ball with a glance. Leg movements must be smooth so that the ball does not fall.

Exercise 7 I.p. – o.s., the ball is on the floor in front ( rice. 7). 1 - jump forward legs apart, the ball between the feet; 2 - jump forward with legs together, ball from behind; 3-4 - two jumps in place, turn around. Alternate jumps with turns to the left and right. Jump softly, on your toes. Breathing is arbitrary.

Option: 3-4 - jumping back legs apart and together (backward).

Exercise 8 Walking in place, hitting the ball on the floor alternately with the left and right hand and catching with both hands ( rice. eight). Each throw should be made under a certain score, for example, on account 1 or on account 3.

Complicated version: Complete the task moving forward. Breathing is arbitrary.

4th grade

Exercise 1. I.p .: legs apart wider, arms to the sides, the ball in the right hand ( rice. one). 1-2 - shift the center of gravity to the left leg, shift the ball under the knee to the left hand; 3–4 - i.p.; 5-8 - the same in the other direction. Do the exercise smoothly, slowly, stretching while spreading your arms to the sides and turning your palms up. Breathing is arbitrary.

Exercise 2. I.p.: ball in left hand ( rice. 2). 1-2 - hands through the sides up, stretch and pass the ball to the right hand - inhale; 3-4 - hands through the sides down, behind the back pass the ball to the left hand - exhale. When hands are up, look at the ball.

Complicated version: 1-2 - rise on toes.

Exercise 3 I.p .: legs apart, the ball is in the left hand. 1-2 - turn to the right, hit the ball on the floor; 3 - catch the ball with both hands ( rice. 3); 4 - ip, ball in the right hand; 5-8 - the same in the other direction. The ball is thrown vertically. Do not move your feet, do not lift your heels off the floor.

Exercise 4 I.p .: legs apart, the ball in the hands below. Throw the ball up, quickly crouch and slam one hand on the floor ( rice. 4), stand up, catch the ball with both hands. When performing the exercise, do not leave the place. Squat on a full foot, keep the torso as straight as possible, following the flight of the ball with your eyes. Cotton should be done alternately with the right and left hand.

Complicated version: throwing and catching the ball with one hand. Breathing is arbitrary.

Exercise 5 I.p .: legs apart, arms up, ball in left hand ( rice. 5). 1 - torso tilt to the right, release the ball and catch it with the right hand; 2 - straighten up; 3-4 - the same in the other direction. Make the slope stronger so that the hands are almost horizontal and the ball falls exactly on the palm of the lower hand. Try not to bring your hands together. The head should be raised all the time, look at the ball. Breathing is arbitrary, without delay.

Exercise 6 I.p .: sitting, arms to the sides, ball in the right hand ( rice. 6). 1 - high swing of the right (left) leg up, arms forward and pass the ball under the foot to the left hand - exhale; 2 - lower the leg, arms to the sides; 3 - bend your arms behind your head and pass the ball to your right hand - inhale; 4 - arms to the sides. Mahi do alternately with the right, left hand. The leg is straight, the toe is pulled back. Spreading your arms, you need to straighten your back. Exercise to perform vigorously at a fast pace. After several repetitions, the direction of the ball must be changed.

Exercise 7 I.p .: hands on the belt, the ball on the floor on the side. Jumping sideways over the ball from the right foot to the left and back with double stomp ( rice. 7). These jumps are reminiscent of the movement found in Russian and Ukrainian dances: on the count of “one”, a jump is performed from foot to foot, and on the count of “two”, a double stomp is performed. Perform the jump gently, emphasizing only crossings. Breathing is arbitrary.

Exercise 8. Walking in place or moving forward, hitting the ball on the floor with your left hand and catching it with your right hand and vice versa ( rice. eight). You need to throw the ball in front of you at a slight angle so that it bounces exactly into the other hand. When the exercise is mastered, it can be performed under the count, making throws under a certain leg and at a given pace. Breathing is arbitrary.

Phonetic exercise "Song of the blizzard".

Take a deep breath through your nose. On a long exhalation, say "A-a-a-a-a ..." Repeat 2 times.

* I. p. - the main stand, the ball in the hands.

1, 2 - ball up, look at it, inhale. 3, 4 - i. p., exhale. Repeat 6-7 times.

* I.p. - standing, legs apart, ball in hands, inhale.
1, 2 - turn with the ball to the right, exhale.

3, 4 - i. p., inhale.

Repeat the exercise 4 times.

* I. p. - main stance, hands on the belt, the ball on the floor in front of you.

1-8 - put your right foot on the ball, roll the ball forward - backward without removing your foot, I. p.

The same with the left foot. Repeat 3-4 times.

* I. p. - sitting, emphasis on the back, the ball is sandwiched between the feet.
1.2 - bend your legs without taking your feet off the floor.

3, 4 - i. n. Repeat 6 times.

* I. p. - lying on your back, the ball is sandwiched between the feet.

1 - hands up. -

2 - Swing forward.

3 - lean forward, touch the ball.

4 - and. n. Repeat 6 times.

* I. p. - the main stand, the ball is on the floor in front of you.
1.2 - jump on two legs over the ball.

3, 4 - turn.

The same on the other side. Repeat 20 times.

Breathing exercise.

* I. p. - feet shoulder-width apart, ball in hand.

1 - ball up, inhale, rise on toes.

2 - go down on the whole foot, the ball down, exhale. Repeat 4-5 times.

AT dispenser. The second month of winter is January. People call January - prosinets. This month, the sun shines more often and the blue sky peeps through. A folk saying says: "January is on the doorstep - the day has arrived for a chicken step." In January, children often play different games. Let's play too.

Ball game "Pick up the sign"

The teacher throws the ball to the children in turn and says nouns, and they must pick up adjectives for them. For example: Winter - cold, icy, frosty, evil ... Sky - gloomy, winter, cloudy, low ... Tree - winter, snowy, high ... Snow - fluffy, white, loose, cold ...

Guys, guess the riddles:

Flies - is silent, lies - is silent,

When he dies, then he will roar.

Children. Snow.

Educator. Like a white tablecloth

He covered the roof.

In silver dresses

Decorated the trees.

Children. This is also snow.

Head of Physical Education. Whole snowdrifts piled up. Let's imagine that we are jumping over snowdrifts.

We develop movements

* Walking on the gymnastic bench with a stop in the middle and jumping over the ribbon. Repeat 2-3 times.

* Jumping up from a deep squat (5-6 jumps 2-3 r: (Exercises are performed in a subgroup method of 6-10 L:

In the forward direction, the children perform the exercise on the bench, in the opposite direction they practice jumping, then returning to the end of their column. Repeat the entire set of exercises 2-3 times.

Educator. The last month of winter is February. In February, winter meets spring. In the old days, February was called wind blower, vyugogrey, bokogrey. Such dissimilar names. What would that mean?

Children. Wind blower - because strong winds blow in February. Blizzard - because in February there are often blizzards. And bokogrey -because spring is already close and the sun is getting warmer and warmer. And also, perhaps, because when there is a wind, a blizzard, everyone sits at home and warms their sides by the stove.

Educator. AT In February, there are still frosts, a blizzard is fierce, but the approach of spring is already felt. Russian proverb says: "In February, two friends - frost and blizzard." Let's lay out the patterns, what
frost paints the windows.

Educational game "Fold the pattern"

The teacher distributes to the children sets of the game "Fold the pattern" - 16 wooden cubes with an edge of 30 mm. The cubes are colored as follows: the front face is white, the back face is yellow, the right face is blue, the left face is red, the top face - blue-yellow, lower red-white. Children from these cubes lay out patterns according to the samples (see Fig. 11 a-d color tabs)

Head of Physical Education. Winter is the time for fun children's games. Yes come on and we'll play.

Mobile game "Bear" Like on a hill - snow, snow,

And under the hill - snow, snow,

And on the tree - snow, snow,

And under the tree - snow, snow.

A bear sleeps under the snow.

Hush, hush... Don't make noise!

The game is repeated 2-3 times.

Head of Physical Education. Many games were invented by the Russian people. Here is one of them.

The game "Malechina-Kalechina"

Each child has a stick (20-30 cm) in his hands. You can take unsharpened pencils. Everyone pronounces: Malechin-Kalechina, how many hours

Remaining until the evening before the winter?

After the last words, each child puts the wand in the palm of his hand and tries to hold it. (The teacher keeps score at this time.) The winner is the one who was able to hold the wand the longest.

Educator. And what is the most fun holiday we celebrate in winter?

Children. New Year.

Educator. It's true, this is the most beautiful, magical holiday of the year. Let's talk about it.

Ksenia Vasilyeva
Abstract of a lesson in fitball - gymnastics for children of senior preschool age "Favorite toy is a ball"

Summary of classes with elements of fitball - gymnastics

« Favorite toy is a ball» .

Tasks:

1. Strengthen the muscles of the lower extremities.

2. Consolidate the run "snake" between objects, exercises in jumping, running and accuracy.

3. Generate interest in exercise with fitballs.

Introduction (5 minutes)

1. Line up.

Safety briefing and self-insurance rules. Greeting / 1 min /

2. Walking in a column along alone:

between subjects (balls)

Walking options with each repetition need to be changed. / 2 minutes

3. Running in a column alone:

between subjects (balls) Keep your distance and interval, listen carefully to the signal (whistle). / 1-1.5 min

4. Breathing exercise "Inflate the balloon":

"Inflating the Ball" "fff".

fitball.

Coordinate breathing with movement / 3-4 times

Main part (21 min)

1. Outdoor switchgear complex with fitball: 4 minutes

"Show me the ball"

I. p. - narrow stance, ball on the chest;

1 - ball forward;

2 - return to and. P. ;

3 - 4 - the same. Try not to drop the ball

"Turns on the ball"

I. p. - sitting on the ball, legs bent, hands on the belt;

1 - turn the body to the right, arms to the sides;

3 - 4 - the same in the other direction. Spring the ball with the body / 5-6 times

"Get to the Floor"

I. p. - sitting on fitball, legs bent apart, hands on the belt;

1 - bend over, touch the floor with your hands;

3 - 4 - the same. Do not take your feet off the floor / 5-6 times

I. p. - gray legs apart wider, the ball on the floor between the legs, hands on the ball.

1-2 - bend over, roll the ball with your hands forward;

3.4 - the same.

According to the possible amplitude, do not bend the legs at the knees / 3 - 4 times

"Spring"

I. p. - sitting on the ball, legs bent, hands on the ball;

Push off the ball from the pelvis up and down.

Do not take your feet off the floor / 8 - 10 times

"Blow on the ball"

I. p. - sitting on the heels facing the ball, hands on the hips, the ball on the floor.

Short inhale, long exhale.

Exhalation is longer than inhalation / 5 times

I. p. - in the column one by one, the ball is in the hands.

Walking around the hall 30 s

2. ATS with fitball: 12 minutes

Dynamic exercises:

"Put down the ball":

Children stand in line start line with fitball in his hands near his counter. Opposite each player lies a hoop (distance 5-6 meters from starting line) . On a signal, the players run to their hoop, put the ball into it, run to their rack and raise their hand up. Children who completed the task quickly and without errors are noted.

"Knock down the pin":

Children line up in two teams fitballs in hand. There are 3 pins in front of each team. (distance 2.5 - 3 meters from starting line) . On a signal, the first participants roll the ball and knock down the pins, then the next, etc.

"Catch the ball" (jumping on two legs):

The task is carried out in subgroups of 3-4 people. Children need to ride fitball in the forward direction and catch up with him by jumping on two legs.

Perform the task in a frontal way / 3 times

Roll the ball right on target, complete the task only at the instruction of the instructor / (execution + explanation, demonstration) 2-3 times

Jump to your fitball, you can't run. / 2 minutes (execution + explanation, demonstration)

3. Mobile competitive game "Who is faster on fitball» :

Children are built in two teams. The players sit on the balls on one side of the hall, and on the other there are cones for each team. On command, the first players jump on the balls to the cone, and come back, pass the baton to the next players. The team that completes the task correctly and quickly wins. You can not get up from the ball, the back is straight, hold the handle / 3-4 min

Final part 4 minutes

1. Breathing exercise "Inflate the balloon":

I. p. - standing, hands down.

"Inflating the Ball" spread your arms wide apart, take a deep breath, then slowly bring your hands together, joining your palms in front of your chest, blow out the air "fff".

Free construction for the implementation of a complex of outdoor switchgear with fitball.

Align breath with movement

2. Relaxation exercise "Resting"

I. p. - kneeling, clasping the ball with his hands and resting his head on it.

Rock the ball back and forth. Do not move your knees and shin

3. Building in a line, debriefing, reflection. 1 min

Teaching aid

in physical culture

General developmental exercises

with stuffed balls

Designed by:

hands physical education

Dubna, 2008

Introduction

The proposed teaching aid is devoted to the organization and conduct of physical education classes using stuffed balls. It is aimed at teachers of physical education in schools and colleges. The purpose of this manual is to increase the level of physical fitness of students, replenish the methodological baggage of physical education teachers.

General developmental exercises are quite simple movements with various parts of the body (arms, legs, torso, etc.), aimed mainly at developing basic motor qualities. They can be performed with objects, such as medicine balls.

Purpose of general developmental exercises:

are used to prepare for complex motor actions;

necessary to improve the ability to control various parts of your body;

for the development of motor qualities. So, fast execution of exercises will contribute to the development of speed. By achieving the maximum range of motion (for example, trying to bend lower or lunge wider), you can increase mobility in the joints, flexibility;

Contribute to the prevention of flat feet and posture disorders;

help develop strength.

The main task of general developmental exercises:

increasing the level of overall performance and promoting the harmonious development of students.

The presented set of exercises is focused on the implementation of the following modern pedagogical technologies: developmental and differentiated learning and is aimed at developing in students such qualities as flexibility, endurance, mobility and speed of reaction.

This material can serve as a guide to the study of the proposed discipline, both in the classroom and for independent work of students.

A set of exercises

1. I. p. - feet shoulder width apart, arms down, ball in hands; 1 - raise your arms to chest level; 2 - raise your hands up; 3 - lower your arms to chest level; 4 - and. P.

2. I. p. - feet shoulder width apart, arms up, ball in hands; 1,2 - torso tilt to the right (left); 3, 4 - i. P.

3. I. p. - feet shoulder width apart, arms up, ball in hands; circular rotation of the body in different directions.

4. I. p. - feet shoulder width apart, arms up, ball in hands; 1 - bend over without bending your knees, touch the floor with the ball; 2 - touch the floor with the ball behind your back; 3 - touch the floor in front of you with the ball; 4 - and. P.

5. I. p. - about. with. ball in hand; 1 - throwing the ball up, sit down, touch the floor with your hands; 2 - stand up, catch the ball with your hands.

6. I. p. - about. with. arms to the sides, ball in one hand; 1 - raise your hands up, shift the ball from one hand to another; 2 - lower the hand with the ball to the side.

7. I. p. - about. with. arms to the sides, ball in one hand; 1 - throwing the ball up, catch it with the other hand; 2 - the same in the other direction.

8. I. p. - legs apart, hands with the ball forward; 1 - tilt forward, roll the ball around the left leg; 2 - i. P.; 3 - the same around the right leg; 4 - and. P.

9. I. p. - squat, ball in bent arms in front of the chest; 1 - jump in a squat to the right side; 2 - i. P.; 3 - the same to the left side; 4 - and. P.

10. I. p. - gray legs apart, hands with the ball forward; 1 - turn the body to the right; 2 - i. P.; 3 - the same to the left; 4 - and. P.

11. I. p. - gray legs apart, the ball is near the left foot on the floor; 1 - bend over, with your right hand roll the ball across the floor to your right foot; 2 - i. P.; 3 - bend over, with your left hand roll the ball across the floor to your left foot; 4 - and. P.

12. I. p. - gray legs apart, arms up, ball in hands; 1 - lower your arms to chest level; 2 - i. P.

13. I. p. - gray, the ball is clamped with the feet, resting on the forearms; 1 - raise your legs up; 2 - i. P.

14. I. p. - gray, the ball is clamped with the feet, resting on the forearms; 1 - bend your legs; 2 - straighten up; 3 - bend; 4 - and. P.

15. I. p. - kneeling hands with the ball down; 1 - sitting on the heels of the hand with the ball forward; 2 - i. P.

16. I. p. - kneeling hands forward, ball in hands; 1 - sitting on the thigh on the left; 2 - i. P.; 3 - sitting on the thigh on the right; 4 - and. P.

17. I. p. - lying on your back, the ball in your hands behind your head; 1 - sit down and, having made an inclination, get the toes of the feet with the ball; 2 - i. P.

18. I. p. - lying on your back, hands with the ball forward; 1 - raise your left leg, touch the ball; 2 - i. P.; 3 - the same with the other leg; 4 - and. P.

19. I. p. - lying on the stomach, hands with the ball up; 1 - bend over, moving your hands with the ball back; 2 - i. P.

20. I. p. - lying on the stomach, the ball between the feet; 1 - raise your legs up; 2 - i. P.

21. I. p. - about. with. ball in bent arms in front of the chest; 1 - sit down, straightening your arms; 2 - i. P.

22. I. p. - forward lunge position, ball in bent arms; 1 - jump to change the position of the legs; 2 - i. P.

23. I. p. - emphasis crouching, the ball lies behind on the floor at the feet; 1 - moving the legs over the ball lying down; 2 - i. P.

24. I. p. - about. with. ball in hand; 1 - throwing the ball up, sit with your legs apart and catch the ball while sitting on the floor; 2 - toss the ball while sitting and catch it while standing.

25. I. p. - emphasis lying, the ball lies on the floor between the hands; 1 - bend your arms and get the ball with your chin; 2 - straightening the arms to wring out in and. P.

26. I. p. - about. with. the ball is clamped with the feet; 1 - bouncing up, toss the ball with your feet; 2 - catch the ball with both hands.

27. Jumping, ball in hands (on the right, on the left, on two legs).

Note. Depending on the physical fitness of the students, it is necessary to correctly select the load: the weight of the ball and the number of repetitions of each exercise.