Rolling the ball from hand to hand in rhythmic gymnastics. Exercises with the ball in place. A few guidelines for exercises with objects
The development of these exercises begins in I and continues in II, III and IV classes. Preparatory and leading exercises. This group of exercises is aimed at developing strength, flexibility and acquiring special skills and abilities necessary for faster mastering of the elements of acrobatics by elementary school students.
They should be performed in the introductory part of the lesson in an open formation, simultaneously by the whole class, while achieving a wide amplitude of inclinations, deflections, swings, as well as clear groupings and push-ups in the lying position.
Performing exercises leading to rolls and somersaults, students should get a clear understanding of the “grouping” and “bending” postures and the technique of rolling back and forth in these postures.
Groupings
Grouping - a position with legs tightly bent to the chest and head tilted to the chest. The density of the grouping is increased by grabbing the middle of the shins with the hands. At the moment of capture, the knees should be spread so that the chin is between them.
Sitting grouping (Fig. 1, a). I. p. - gray-haired with support on hands. 1-2 - grouping; 3-4 - and. n. The same, but for each account. The same, but from a supine position.
Grouping in a squat. And, p. - emphasis crouching. 1-2 - grouping in a squat on toes; 3-4 - crouching emphasis. The same, but for each account. The same, but from the main stance (oh, s.) crouching.
Grouping lying on the back (Fig. 1, b). I. p. - lying on your back, hands up. 1-2 - grouping, raising bent legs and pelvis; 3-4 - and. n. The same, but at a faster and faster pace.
In all of the above exercises, the accuracy of the grouping is first practiced, for which it is performed with a pause of 1-2 seconds, then clarity and speed are achieved: the movements are made faster and very quickly, 4-8 times in a row. The teacher regulates the pace of movements with a clap in the palm of his hand or a whistle.
Rolls in a group
1.roll back from gray I.p. - gray-haired, arms to the sides. 1-2 - roll back, grouping, to support with the back of the head on the floor; 3-4 - without stopping, roll forward and. n. The same, but from a gray-haired corner with support on the hands behind.
2. Roll back from the crouching stop. I. p. - emphasis crouching. 1-2 - grouping, rolling back to support with the back of the head on the floor; 3-4 - without stopping and keeping the grouping, roll forward to and. n. The same, but from Fr. with. squatting and grouping. The same, but straightening up after the jump.
3. Roll back to support with palms at the shoulders (Fig. 2). I. p. - emphasis crouching. 1-2 - grouping, roll back, at the end of the "roll, rest your palms on the floor at your shoulders; 3-4 - without stopping and grouping, roll forward to ip. The same, but from the o.s. The same, but after jump up.
4. Roll forward from the rack on the shoulder blades. I. p. - stand on the shoulder blades with bent legs, with hands resting under the back. 1-2- grouping, roll forward to stand point-blank crouching; 3-4 - roll back and. n. The same, but from a stand on the shoulder blades with straightened legs.
Rolls are performed at a calm pace 3-6 times in a row. As you master the pace, regulated by the teacher, increase.
pike pose
Bending posture - the position of the body with legs straightened and close to the chest, the head is tilted to the chest, palms at the toes of the legs. Flexion can be increased by grabbing the shins from behind with the hands and pulling the torso towards the legs.
1. Bent over while sitting. I. p. - gray, arms to the sides. 1-2 - tilt forward, bringing the chest closer to the legs (Fig. 3, a); 3-4
I. p. That: the same, but increasing fixation to 3-6 sec. The same, but bending and unbending at a fast pace.
2. Bent over while standing. I. p. - o. c, hands to the sides. 1-2 - tilt forward, bringing the chest closer to straightened legs (Fig. 3, b); 3-4 - and. n. The same, but for each account. The same, but increasing the tilt fixation time to 3-b sec.
3. Bending posture lying on your back. I. p lying on your back, arms along the torso. 1-2 - raise straightened legs and bring them closer to the chest; 3-4 - and. n. The same, but in the position of the hand at the top.
At first, mastering the pose while bending over, it is necessary to achieve full extension of the legs with drawn out socks, then an increase in the amplitude of the inclination (preferably until the chest touches the hips) and a longer time of fixing the pose. Further, bending is performed more quickly in series (spring bending several times at a pace).
Rolls bent over
1. Roll back from sitting. I. p. - gray, arms to the sides. 1 - tilt forward, arms down; 2-3 - roll back onto the shoulder blades in a bent position, hands on the floor; 4 - bent forward with a roll forward (without bending the legs) and p. The same, but from the gray-haired legs apart, connecting the legs during the roll back and spreading, return to and. P.
2. Roll back to support with palms on the floor at the shoulders. I. p. - gray, arms to the sides. 1 - tilt forward, arms forward; 2-3 - roll back bent on the shoulder blades, bending the arms to the shoulders until the palms rest on the floor; 4 - roll forward bent and. n. The same, but from a gray kata in a grouping. 1. Roll back from sitting. I. p. - gray, arms to the sides. angle with support on the back of the hands.
3. Roll forward from the rack on the shoulder blades. I. p. - stand on the shoulder blades with hands resting under the back. 1-2 - roll forward bent over (bringing the legs to the chest and not bending them) into a sitting position, transferring the hands to the floor; 3-4 - and. n. The same, but the roll is bent over in a gray corner with support on the hands. The same, but a forward roll bent into a gray leg, legs wide apart with a forward inclination.
Rolls are performed 3-6 times in a row at a slow, then slightly accelerated pace set by the teacher. Typical mistakes: bending the legs and quickly lowering them to the floor (with a heel strike).
Basic exercises
They are arranged in order of increasing complexity. In the specified sequence, they should be mastered, including 1-2 exercises in each lesson. Students who quickly master the exercises they are studying should be given complicated tasks consisting of elements and compounds of the same nature.
1. Rolls to the right and left, straightening up. I. p. - lying on his stomach, hands at the top. 1-"2 - roll to the right 180 ° on the back; 3-4 - roll to the left i. p. The same, but to the left. The same, but rolling 360 °. Roll without the help of hands, do not spread or bend your legs .
2. Somersault forward. I. p. - emphasis crouching, hands shoulder-width apart, at a distance of a small step from the legs. 1-2 - with a push of the legs, somersault forward, tilting the head so as to lean on the mat with the back of the head and neck (and not with the shoulder blades and back) and immediately group, without releasing the hands, until the complete somersault is completed (Fig. 4, a); 3;-4 - turn around in and. P.
3. Somersault forward cross. The same, but during the tuck, the right leg crossed in front of the left, with a turn to the left in a circle after the completion of the somersault. The same, but the left foot is in front of the right and turn to the right in a circle.
4. Roll forward from a leg stand apart. I. p. - wide leg stance apart, with hands resting on the mat at a step distance from the legs. 1-2 - lightly pushing with legs, grouping forward somersault; 3 - jump turn around; 4 - jump and. n. The same, but leaning on one hand. The same, but without relying on hands - spread your legs wider, arms to the sides and, slowly leaning forward and tilting your head to your chest, start a somersault by touching the mat with the back of your head and neck, then quickly group, bending and connecting your legs.
5. Somersault back to your knees. I. p. - gray, hands in "sides. 1-2 - lean forward, arms forward; 3-4 - somersault back on your knees (Fig. 4, b). The first part of the somersault is similar to a roll back, bending over with support on the palms of shoulders, then the legs fall to the floor behind the head, and the arms unbend, raising the body to a horizontal position; 5-6 - hold; 7-8 - somersault forward with straight legs i.p. The same, but crouching from the stop. The same , but from o.s., squatting.
6.- crouching emphasis. 1 - grouping; 2 - somersault back (see Fig. 4, and from right to left); 3-4 - two steps forward in and. n. The ease of performing a somersault back at point-blank crouching largely depends on the speed of the start of the roll and the density of the grouping; further, in the second part, it is important to rest your palms well on the mat, placing them closer to your shoulders, and not unbend your legs; in the third, final part, you need to quickly unbend your arms and raise your torso to the crouching stop position. The same, but from Fr. with. crouching. The same, but after the jump straightened up. The same, but after jumping up with a 180° turn.
7. Somersault forward from an emphasis while kneeling. And, p. - emphasis on your knees. 1-2 - a slight movement back into a sit on the heels; 3-4 - without stopping, with a push of the legs, move forward onto the hands and, tilting the head, somersault forward in the group; 5-6 - turn around in and. n. The same, but a cross somersault forward. The same, but somersault forward on one leg. The same, but a somersault forward with straightened legs in a gray.
8. Somersault back, point-blank kneeling. I. p. - gray, arms to the sides. 1-2 - tilt forward, arms forward; 3-4 - roll back, bending to rest with your hands on the mat, then, bringing your legs closer to the floor, continuing to rotate back, kneel on your right leg, lifting your left back, extending your arms and bending slightly (Fig. 5, 1-3); 5-6 - keep; 7-8 - somersault forward bent and. n. The same, but on the knee of the left leg. The same, but crouching from the stop. The same, but from Fr. with
9. Somersault forward step forward. * I. p. - o. with. 1-2 - a wide step forward into a lunge position based on hands (arms at a step distance from the leg); 3-4 - forward somersault in tuck; 5-6-.jump turn around; 7-8 - about. with. The same, but with the other leg. The same, but a somersault on one leg, standing up with a step forward. The same, but with support on one hand. The same, but without relying on the hands - in this variant, the hands should be kept to the sides and in the first attempts you fell ill? how to touch the mat with the back of the hand. The head is tilted on the chest so that the back of the head and neck (and not the shoulder blades and back) rest on the mat, then grouping is performed.
10. Somersault back into a half split. The execution is similar to a back somersault while standing on the knee (exercise 8, Fig. 5), then the student moves the body weight back to sit on the heel of one leg, pulling the other back and straightening into a half-twine position (Fig. 5, 4). The same, but on the other leg. The same, but crouching from the stop. The same, but from Fr. with. crouching.
11. Rolls, bending over in the lying position. I. p. - emphasis lying bent over. 1-2 - forward roll, bending from the hips to the stomach and chest, bending the arms and raising the straightened legs to a position close to the chest stand (Fig. 6);! 3-4 - rolling back and bending. P.
12. Roll back bent over. I. p. - about. with. 1-2 - leaning forward and moving your arms down and back, lower yourself into a sitting position, bending over without bending your legs and softening the fall on the mat with your hands; 3-4 - without stopping and maintaining a bent position, roll onto the shoulder blades, hands remain on the floor along the torso (Fig. 7). The same, but in a rack on the shoulder blades.
In all exercises, pay special attention to insurance and self-insurance.
Rolls are characteristic exercises with the ball and are very different in terms of difficulty of execution. The simplest options are ball rolls on the floor. You can roll the ball with one or two hands, with your foot, etc. The ball should roll smoothly, without stopping and bouncing. There are different ways to catch the ball: on the palm (palm), on the back of the hands (hands), reverse grip, grip from the side or from above. At the same time, the teacher must ensure that the catch is obtained without stopping and with a continuous transition to the next movement.
More difficult is rolling the ball between the hands, the hand on the other hand, and the hands on other parts of the body. These rolls prepare students to perform rolls in various parts of their body, teach them to feel the necessary muscle tone and monitor the accuracy of the ball movement.
Rolls over some part of the body, the most difficult variants of rolls, require the gymnast to be able to actively accompany the movement of the ball. The unity of the roll depends here on the sequence and smoothness of flexion and extension of the spine, on the unity and continuity of the flow of the impulse of movement through the arms. These rolls should be ended by catching the ball, dropping it to the floor and catching it after the bounce, or throwing it up at the end of the roll.
Sample Exercises
1. Half squat on the right leg, left back on the toe,! ball on the right on the floor: roll the ball forward (to the left), run after it, catch with two or one hand (put fingers between the floor and the ball) on the palm, on the back of the hands, with a reverse grip, etc. The same, but running around ball to catch. Same, but jump over the ball.
2. Sit down, legs bent, ball on the right on the floor, right hand 1 on the ball (away from the body of the gymnast): roll the ball behind the back to the left, stop with the left hand. The same, but with a turn around, leaning on the hands.
3. Stand on the left knee, the ball on the right on the floor: spin the ball on the floor, stand on the right foot and turn around in and. P.
4. Ball forward between the hands, elbows slightly bent: rotation of the ball from yourself up and back to and. n. The same, but rotate the ball towards you. The same, squatting and getting up on your toes.
5. The ball forward between the palms, arms crossed, right on top: with an added step to the right, roll the ball between the hands to the right, left hand on top. The same, on the other side. The same with dance steps.
6. Ball forward between the palms, right from above: step back roll the ball with the right hand along the left hand and back to and. P.
7. Round semi-squat, ball on the right shoulder: roll the ball along the back, catch after hitting the floor with two or one hand. The same, but to catch from below behind the back.
8. Left hand to the side, bend, ball at the right shoulder: roll the ball over the chest and left hand to the palm. The same, on the lunge.
9. Ball in the right hand: with a small throw of the ball on the back of the hand and roll over the arm and over the shoulder, turn around, catch the ball after hitting the floor. The same, but to catch with the left hand behind the back.
10. With a reverse grip with the right hand, the ball forward: roll the ball along the hand to the left (turn the arms to the right), catch it in the palm of your hand. The same, in the opposite direction. The same, to the right and to the left - turning the arm back and forth.
On our site there are also examples of other exercises with the ball:
Gymnastics belongs to technical and compositional sports. Sports achievement is largely determined by the degree of possession and the complexity of technical skills (technique). In this case, it is necessary to distinguish between the technique of exercises with an object and without an object.
The diversity of technique, which seems due to various variations and combinations, is reduced to several characteristic technical and structural groups of exercises.
Structural groups of exercises without a subject. The following groups of exercises without an object are distinguished: step combinations, jumps, stances, turns, swing movements, waves, body tilts and elements performed on the floor.
Step Combinations
The common technical features of these elements are advancement and cyclicality. Combined steps, which are based on walking, running, jumping, give the exercise a breadth of movement and variety and well emphasize the character and rhythm of the music. Various combinations of steps are possible with the participation of the head and hands, as well as circular movements around the axis of the body.
jumping
The movement structure in jumping is characterized by a push, a flight and a landing phase. Jumps are performed as non-cyclical elements according to certain rules of movement aesthetics. The push begins with a certain bend of the joints of the legs, knees, and body, depending on the jump. A power push should always end with a tension of all joints and go into a vertical jump, a forward jump or a turning jump.
The variety of jumps and their special names follow from the characteristic position of the body in the flight phase. In this phase, the full expression of the jump technique is achieved in accordance with the requirements and the position of the body, head, and arms is fixed for a short time.
The main task during landing is to achieve, by bending the joints of the legs, knees and hips, a silent landing, which brings the gymnast to a state of rest or creates a transition to the next element. The participation of the legs in the push and landing more accurately characterizes the existing separation of the jumping elements.
There are jumps with a push with two legs and landing on two legs (final jumps), jumps with a push with one leg and landing on a leg that produces swing movements (jumps with stepping), jumps with a push with one foot and landing on the supporting leg (tamping jump).
Stoics and turns
Stoics and turns place high demands on the ability to keep balance. The gymnast must keep the body in balance, having a small area of support, as well as constantly moving the center of gravity of the body and overcoming the action of gravity and centrifugal force.
Characteristic movements appear in the initial phase, the stance or rotation phase, and in the final phase. Various technical requirements are imposed on the initial phase of the elements for equilibrium. At the same time, a rise to the toe from a half-bent leg at the knee after the previous forward movement of the body weight and a rise of a tense supporting leg to the toe from a half-bent knee are distinguished.
Flying movements
Swinging movements require a differentiated application of force and good coordination of the movements of the parts of the body involved in the swings with the movement of straight legs, imparting momentum to the body. In this case, it is important to choose the right moment of application of force. Depending on the participation of certain parts of the body, swing movements of the arms, body and the whole body are distinguished, which are performed in horizontal and vertical directions.
Waves
Waves are characterized by a slight movement of the body up and down while maintaining the fulcrum. The bending and straightening of the joints involved in the wave lead to oppositely directed and relatively rounded movements of certain points of the body. There are waves of the body, back, arms.
torso
Being the most difficult elements, tilts with a large amplitude require maximum deflection of the back forward and backward. The body does not have to be fixed.
Elements performed on the floor
Elements performed on the floor consist of many following druses after another and quickly changing elements, which are characterized by a lower stop formed with the help of the feet or repulsion from the feet (jump). Currently, the following elements are allowed in competitions: kneeling, prone, sitting, mixed stops, somersaults, swings from the stop position.
Elements or whole combinations performed on the floor play an ever-increasing role in modern competition. The difficulty and originality of these spectacular exercises and combinations are enhanced by the use of apparatus exercise techniques such as swings, throws, rolls and tosses.
Structural groups of exercises with a subject
Compositions of exercises with an apparatus impose special requirements on athletes, which consist of confident possession of the apparatus, a harmonious connection with the technique of exercises without an apparatus, and musical accompaniment. There are the following structural groups of exercises: swings and circles, circles with arms, hand rotations, throws and catches, rolls, tosses, object rotations, as well as spiral and wave-like movements.
Waves, circles, circles with your hands
When performing strokes and circles, the transfer of the body's momentum to the object is characteristic. The magnitude and dynamics of the impulse-producing movements must correspond to the mass, size, shape, and material of the object.
Circular rotations of the brush.
This refers to the rotation of the brush from the object (for example, a hoop), as well as the rotation of the object with the help of a brush (for example, a ball). Such exercises require dexterity and precise coordination of movements. These rotations are carried out by funnel-shaped rotation of the hand with a relatively immobile wrist joint. The rotation is facilitated by the spring tension of the whole body.
Throws and catches
Throws and accurate reception of the object require high accuracy, good coordination and reaction. The path of acceleration and deceleration when throwing and receiving must correspond to the desired height of the throw and the characteristics of the object. The time and place of throwing and receiving the object is determined by the intended flight path (vertically, arcuately).
The throw can be done in a standing position, during a run-up, in a jump, or before the start of a rotation. Throwing an object usually begins with a deep squat or swing and moves into an upward movement of the whole body. When receiving an object, the gymnast extends her hand towards the object, lowers it under the influence of the speed of the fall of the object, or swings.
Roll.
The ball, mace and hoop can be rolled across the floor or individual parts of the body. The elements that are performed during the roll are: spreading the legs to the sides, stance, rotations, jumps and elements performed on the floor. Sweeping, with the participation of the whole body, the technique of rolling is a condition for the exact time and place of the roll (in a straight line, arcuately, with torsion). When the object is rolled along separate parts of the body, an inclined area of support is required, which is possible with the exact adaptation of the body to the movement of the ball.
Toss and jumps.
Tossing can be performed in combination with a wide variety of body control techniques and in various rhythmic variations with a ball or a hoop, on the floor or on separate parts of the body. The flexion and extension of individual joints, as well as the movement of body parts up and down (eg arms, legs, shoulders) constantly adapt to the movement of the object.
Rotations.
The rotation of the hoop, ball and club is purely an exercise in agility. Having received an impulse, the object rotates freely on the floor, on the hand or, after additional effort from the athlete, in the air.
Waves and spirals.
These are exercises with a tape. Good mastery of the technique of these exercises requires a differentiated application of strength, great mobility and intense participation of the whole body. Wavy lines appear with the vertical or horizontal arcuate movement of the stick-holder. Spirals are circular turns following each other, which result from a combination of rotational and translational movement of the stick-holder.
I.p. - standing, legs together, arms to the sides, ball in the right hand; 1 - 2 - rise on toes, the ball is up in both hands; 3 - 4 - get down on your feet, arms to the sides, the ball in your left hand.
I.p. - standing, feet together, ball in hands below; 1 - 2 - the ball is up, rise on your toes and stretch; 3 - 4 - i.p. When the ball is up, look at it.
I.p. - standing, legs apart, ball down; 1 - tilt forward, bend, ball forward; 2 - i.p. When tilting, look at the ball, legs are straight.
I.p. - standing, feet together, ball in hands below; 1 - ball on the chest; 2 - ball up, stretch; 3 - ball on the chest; 4 - ball down. When the ball is up, look at it.
I.p. - standing, legs together, arms to the sides, ball in the right hand; 1 - swing with the right foot forward, the ball in the left hand under the foot; 2 - ip, the ball is in the left hand; 3 - 4 - the same from the other leg.
I.p. - standing, feet together, ball down; 1 - squat, ball up; 2 - i.p.
I.p. - standing, legs apart, arms to the sides, the ball in the right hand; 1 - 2 - turn the body to the left, the ball in the left hand; 3 - 4 - ip, the ball is in the left hand; 5 - 8 - the same in the other direction.
When turning the hand in which the ball lies,
motionless. Do not move your legs.
I.p. - standing, legs apart, ball at the top; 1 - tilt forward, ball down; 2 - i.p. Do not bend your knees when bending your knees.
I.p. - standing, legs apart, ball at the top; 1 - tilt forward, put the ball behind your feet; 2 - straighten up, arms up; 3 - tilt forward, take the ball; 4 - i.p.
I.p. - standing, legs apart, the ball behind your back; 1 - lean forward, bend, the ball is as high as possible. When tilting, do not lower your head, look forward; 2 - i.p.
I.p. - standing, legs apart, ball at the top. Tilts to the side. Perform with a large amplitude. Hands are straight. Keep the ball over your head.
I.p. - standing, feet together, ball down; 1 - with an arc to the left, the ball is up and the torso is tilted to the right, the right leg is to the side on the toe; 2 - straighten up, put the right foot, the arc to the left the ball down; 3 - 4 - the same in the other direction.
I.p. - standing, feet together, ball down; 1 - lunge with the left foot forward, bend over, ball up; 2 - i.p.; 3 - lunge with the right foot forward, bend over, ball up; 4 - i.p.
I.p. - standing, feet together, ball down; 1 - lunge with the left foot to the side, the ball forward; 2 - i.p.; 3 - lunge with the right foot to the side, the ball forward; 4 - i.p. When lunging to the side, arms are straight, look at the ball. Keep your back straight.
I.p. - standing, legs together, the ball is at the bottom behind; 1 - lunge with the left foot forward, the ball is back-up; 2 - i.p.; 3 - 4 - the same from the other leg.
I.p. - kneeling, ball in front of the chest; 1 - 2 - tilt back, bend, ball up; 3 - 4 - i.p.
I.p. - kneeling, ball at the top; 1 - left foot to the side on the toe, tilt to the left, ball up, look at it; 2 - i.p.; 3 - 4 - the same in the other direction.
I.p. - kneeling, ball at the top; 1 - 2 - sitting on the heels and turning the torso to the right, lower the ball and touch the floor at the right toe; 3 - 4 - i.p.; 5 - 8 - the same in the other direction.
I.p. - gray, arms to the sides, the ball in the right hand; 1 - raise the right leg, the ball under it in the left hand; 2 - ip, the ball is in the left hand; 3 - 4 - the same from the other leg.
I.p. - emphasis sitting, the ball between the feet. Bend and unbend your legs, holding the ball with your feet.
I.p. - gray, left hand to the side, right to lean on the ball lying on the right on the floor; 1 - 2 - raise your legs, roll the ball under your feet to the left; 3 - 4 - catch the ball with your left hand, lower your legs, right hand to the side; 5 - 8 - the same in the other direction.
I.p. - lying on your back, the ball between the feet; 1 - bend your legs, holding the ball with your feet; 2 - i.p.
I.p. - lying on the stomach, the ball in the arms extended forward, on the floor; 1 - 2 - the ball behind the head, raise the shoulders, bend over; 3 - 4 - i.p. Raising your head and shoulders, do not tear your legs off the floor.
I.p. - lying on your back, hands with the ball up; 1 - 2 - roll to the left (right) on the stomach, stretch your arms with the ball forward, bend over; 3 - 4 - i.p. When rolling, do not touch the floor with your hands and ball.
I.p. - standing, legs apart, the ball in the hands below; 1 - 3 - lean forward and roll the ball around the floor around the left leg; 4 - i.p.; 5 - 8 - the same around the right leg. Do not bend your knees.
I.p. - standing, feet together, ball down; 1 - 3 - lean forward and roll the ball around the floor around the legs; 4 - taking the ball, return to the sp.
I.p. - standing, legs apart, ball down; 1 - 3 - lean forward and roll the ball around the floor around the right leg, then around the left leg (make a figure eight); 4 - i.p.
I.p. - standing, legs apart, the ball in front of the chest; 1 - with a turn of the torso to the right, hit the ball on the floor behind the right foot; 2 - catch the ball and take the sp; 3 - 4 - the same in the other direction. When turning, the legs are straight, do not move them from their place.
I.p. - standing, feet together, ball down; 1 - 2 - ball up, lean back; 3 - release the ball; 4 - quickly turn around and catch the ball that bounced off the floor.
I.p. - standing, legs together, ball in front of the chest. Throw the ball high, crouch and catch it at head level.
I.p. - standing, feet together, ball in hands below. Throw the ball high, crouch deep, catch the ball.
I.p. - standing, feet together, ball down. Throw the ball high and catch it after turning around.
I.p. - standing, feet together, ball in front. Throw with force
ball down and catch it.
I.p. - standing, legs apart, the ball behind the head. Lean back, toss the ball over your head and catch it.
I.p. - left foot in front, right behind, ball at the top. Throwing the ball to the floor and catching it after bouncing off the wall.
I.p. - standing, feet together, hands on the belt, the ball on the floor in front of the feet; 1 - jump forward, legs apart on the line of the ball; 2 - jump forward, legs together in front of the ball; 3 - jump back, legs apart on the line of the ball; 4 - jump back, legs together, i.p.
I.p. - standing, legs together, ball in front of the chest; 1 - jump legs apart, ball forward; 2 - jump in ip; 3 - jumping legs apart the ball up; 4 - jump in I.p.
I.p. - standing, feet together, ball down. Walking in place with a change in the position of the ball: on the chest, up, on the chest, down.
Ball throws in pairs:
with both hands from the bottom forward-up; i.p. - standing, legs apart and slightly bent at the knees, the ball is down. Straightening the torso and legs, throw the ball forward and up - to the partner. The partner then throws the ball;
with both hands from the chest forward-up; i.p. - standing, legs apart and slightly bent at the knees, the ball is at chest level, arms are bent at the elbows, fingers are turned forward and up. Quickly straighten your arms and throw the ball (with a push with your hands) with force. Simultaneously with the straightening of the arms, the legs are straightened. Having caught the ball, the partner performs the same throw;
with both hands from behind the head forward and upward; and. p. - standing, legs apart, the ball is at the top. Bend your arms at the elbow joints and, quickly unbending them, throw the ball forward and upward. Having caught the ball, the partner performs the same throw;
with one hand from the right (left) shoulder; hold the ball with one hand and support with the other. A hand with a ball near the shoulder (hold the ball with the other hand), the ball lies on widely spread fingers. The arms are bent at the elbow joints, the torso is turned towards the hand throwing the ball, legs apart, one in front (when throwing with the right hand, the left leg is in front). The thrower looks in the direction of the throw. The throw is performed by turning the torso, quickly straightening the arm and pushing the hand. At the same time, the arm supporting the ball is lowered. The weight of the body during the throw is transferred to the forward leg.
with two hands from behind the head through the net; i.p. - left foot in front, ball at the top. The throw is performed due to the rapid straightening of the arms, previously bent at the elbow joints, and the jerky movement of the hands;
With one hand through the mesh; i.p. - left foot in front, ball at the top in a bent right hand. The throw is performed by quickly extending the arm, accompanied by a movement of the hand.
Catching a high flying ball. Raise your hands forward and up towards the ball, spread your fingers. After catching the ball, bend your elbows to soften the impact of the ball.
Catching a low flying ball. Lower your arms forward and down towards the ball, tilt your torso forward, legs apart and bent. After catching the ball, lower your arms even more and tilt your torso to soften the impact of the ball.
Catching a ball flying at chest level. Put your hands forward towards the ball, spread your fingers. Having caught the ball, bend your elbows so that the ball is in front of your chest.
Passing the ball: in line to the left (to the right); around to the left (right). Pass the ball by holding it with both hands from the sides, fingers wide apart.
The student receiving the ball takes it like this: the hand closest to the ball - from above, the hand farthest from the ball - from below.
Rolling the ball back and forth. Rolling the ball from line to line is performed in an inclination with a smooth jerky movement of both hands or one hand. You can't hit the ball.
Exercises with the ball in motion
I.p. - standing, the ball in front of the chest. Walking: step with the right foot - the ball up, step with the left foot - the ball on the chest.
I.p. - standing, the ball in front of the chest. Walking: step with the right foot forward, step with the left foot - the ball in front of the chest.
I.p. - standing, the ball in front of the chest. Walking: step with the right foot - the ball up, step with the left foot - the ball behind the head.
AT rhythmic gymnastics widely used exercises with various items: small and medium ball, rope, hoop, ribbon, pennant, scarf. They contribute to the development of a fine muscular sense, an eye, accustom to accuracy in movements, improve their coordination. In addition, they allow you to create beautiful, interesting movement patterns.
All exercises with apparatus in rhythmic gymnastics are based on movements without apparatus. Therefore, you should switch to them after systematic training to perform exercises without objects. Include one item in each workout. Start with a small (tennis) ball.
Ball exercises
Exercise #1
Place the ball in the palm of your right hand, and lift your left hand to the side. Crouching slightly and lowering your head to your chest, throw the ball up. When finishing the throw, straighten your body, raise your head and look at the ball. (Fig. 1 a, b)
Now catch the ball with your right hand, also crouching slightly and tilting your head. At the moment the ball touches the hand, it continues to fall, thereby passing (softening) the impact of the ball on the palm. (Fig. 1 c, d)
Exercise #2
Repeat the upward throw with your left hand, observing the same requirements. Do 4-6 throws with each hand.
Exercise #3
Throw the ball with your right hand and catch it with your left (4-6 times).
Exercise number 4
At the moment when the ball is at the top, clap your hands above your head, behind your back.
Exercise number 5
Throw the ball high and, when it is at the top, turn in place, stepping on your toes. Extend your arms to the sides. (Fig. 2)
Repeat throws with the other hand with a turn in the opposite direction 2-4 times.
Exercise number 6
Hold the ball upside down with your fingers. Crouching slightly and rounding your back, hit the ball on the floor. (Fig. 3 a)
After the rebound, grab the ball in the palm of your hand and, without stopping its movement, knock it up slightly. Do the same with the other hand. Repeat the movements 4-6 times.
Exercise number 7
Take a step with your left foot, bending forward with your right, and at the same time throw the ball up with your left hand. (Fig. 4).
After catching the ball, take a step with the other foot and throw the ball with your right hand. Repeat 6-8 times. Now complicate the throw by doing it not on a step, but on a jump on the supporting leg (8-10-12 times).
Exercise number 8
Throw the ball with your right hand under your left, stretching it forward (Fig. 5 a), and catch it with your left palm. Then, without holding the ball, throw it with your left hand under your right (Fig. 5 b) and catch it with your right. Throw the ball continuously with each hand 4-6 times while looking at the ball.
Exercise number 9
Throw the ball with your right hand under the left leg bent at the knee (Fig. 6 a) and catch it with your left hand. Without holding the ball, throw it under your right foot. (Fig. 6 b). Throws should be done 2-4 times under each leg.
Exercise number 10
Make throws on the "jump", i.e. during the throw under the bent leg, the other leg should push off the floor. During the "jumps" move forward or backward. (Fig. 7). Repeat all 2-4-6-8 times.
Exercise number 11
Combine arm throws (Fig. 5 a, b) with bent leg throws (Fig. 6 a, b) into one continuous exercise
Exercise number 12
Holding the ball with your right hand, drive it down and back, while bending at the elbow, and then at the wrist joint. Then throw the ball in an upward arc over the right shoulder (fig. 8 a, b) and catch it with the right hand.
This throw is called a "twist". Repeat it with your left hand. Make 4-6 throws with one and the other, with your hand. This movement can be performed while dancing the Polka.
Exercise number 13
Stretch your arms to the sides, put your legs apart. Hold the ball in your right hand. Then, slightly crouching on the right leg and tilting the body to the right, throw the ball “twist” behind the back so that it does not touch the back and flies in an arc from behind to the left hand (Fig. 9 a, b)
Having caught the ball with your left hand, do not hold it, but throw it with a "twist" behind your back to your right hand. Repeat this 4-6 times.
Note:
When these basic movements with the ball have been worked out, you can combine them with each other at your discretion in short exercises and do them as a group, standing in a circle or advancing to the music with dance steps "Polka" or "Gallop".
Move from a small tennis ball to a medium one. This is an ordinary rubber ball, with a diameter of 15-16 centimeters. It is more difficult to do exercises with it, so you should first learn how to control a small ball well.
Rope exercises
Having mastered the ball, you can go to rope exercises in rhythmic gymnastics. It is sold in sporting goods stores. To choose a rope according to your height, stand with both feet in the middle of the cord, and pull the handles to your shoulders. (Fig. 10). You can also make a jump rope yourself: thread a hemp rope, a tight cord or a rubber tube through wooden handles.
Exercise number 14
Rotating the rope forward, do jumps, straightening alternately one or the other leg (Fig. 11). Keep the body straight, pull the socks. Rotate the rope using only the wrist joints. Make 8-12 movements.
Exercise number 15
Repeat the previous exercise by rotating the rope back (Fig. 12).
Exercise number 16
Jump on one leg, bending the other forward (4 times). Without stopping the rotation of the rope forward, repeat the jumps on the other leg (Fig. 13)
Perform the same movement by rotating the rope back.
Exercise number 17
Rotate the rope forward once simply, and another time with your arms crossed. Do jumps at the same time, pushing off with both legs. (Fig. 14 a, b). Do 8-12-16 jumps continuously. Then repeat the same, rotating the rope back.
Note: After doing two or three exercises with the rope, rest, but do not stand still, do not sit down, but walk a few steps, breathing deeply.
Exercise number 18
Fold the rope in half and take both of its handles in your right hand. Lean forward and rotate the rope with your right hand under your feet, jumping over it with one foot and then the other (Fig. 15).
Do this 6-8 times, rest and repeat the exercise, rotating the rope with your left hand.
Exercise number 19
Pushing off with both feet, make an energetic jump up so that at this time the rope rolls twice under your feet. This will be a double rotation. Repeat it 2-4-6 times.
Note: Separate exercises with a rope can be combined in different ways. They are well performed to Russian dance melodies.
Tape Exercises
Ribbon exercises in rhythmic gymnastics can be done in a large room, in the hall and in the air. The length of the tape is 5 meters, the width is 3-5 centimeters. Attach one end to the stick with a ring. Stick length 65-70 cm (Fig. 16 above)
Exercise number 20
Stand on your toes, take the stick with the ribbon in your right hand and make an energetic swing to the left along a large arc, and then, without stopping the movement, return it with the same swing to the right. The legs are slightly bent at the knees. (Fig. 17) Repeat this 4-6 times.
You can make not arcs, but circles, rotating the tape several times in front of you. Or do circles over your head, standing on one leg. (Fig. 18). During rotations, you can move forward with steps, jumps.
Circles can also be done in the lateral plane (Fig. 19), standing on one leg or advancing with dance steps.
Exercise number 21
Standing slightly leaning on two or one leg, make short rhythmic movements with the tape up and down. (Fig. 20). With this movement, the tape will wriggle "snake". This "snake" can also be done with a turn in place (Fig. 21), but in this case the tape should not touch the floor.
Exercise number 22
Rotating the tape in continuous circles in the front plane, you can jump over it, as if stepping over first with one and then with the other foot. (Fig. 22)
Exercise number 23
Running with a ribbon, during which the ribbon wriggles "snake" in the air. (Fig. 23)
Connect the movements in an arc and in a circle with the "snake", running, jumping and turning. It will be a nice exercise.
scarf exercises
To exercise with a scarf, take out a piece of silk, very light fabric, 2 m long and 80-90 cm wide. A gas scarf is suitable for this purpose. It can be used to do many of the movements described in the exercises with the ribbon, such as arcs and circles in the front (fig. 24 top) and side (fig. 25) planes. The scarf should be held with one hand by the narrow edge.
Wave the scarf, holding it by the wide edge.
Run fast with the scarf raised above your head (Diagram 26 above)
Make jumps, holding the scarf with both hands by the wide (Fig. 27) or narrow (Fig. 28) edges.
Lean back (fig. 29)
Stand on one leg while maintaining balance. (Fig. 30)
Note: Separate movements with a scarf can also be combined into short exercises, performing them to the music.
A few guidelines for exercises with objects
Starting with the first exercise, make sure that the whole body participates in the movement. So, when throwing the ball up, the movements should be performed in a “wave”. The free hand must remain in the same position unless it is actively involved in the movement.
At the moment of catching the ball, in most cases it is necessary to soften its blow, as indicated in exercise No. 1 (Fig. 1 c, d). The whole body takes part in the passaging of the falling ball: body, legs, arms. There is a kind of "round" half-squat. In general, in all exercises with objects in rhythmic gymnastics the active participation of the whole body is necessary.
Each exercise should be repeated, doing it with the right and left hand. Connect the previous exercise with the next one to get new short "bundles".
Be careful with the jump rope. Do not overload the body with jumps!
Alternate movement with rest, gradually increasing the number of jumps.
An indispensable condition for all exercises is proper breathing. He cannot be detained. Breathe always deeply and rhythmically. Remember your posture too.
After your workout, don't forget to do the final calming exercises.
Compose your own short exercises with individual objects. Do them as a group.
According to the journal...