Rolling the ball over the forearm and chest and then dropping it to the floor. Rolling the ball along the hand, from hand to chest or from one hand across the chest to the other, along the back should be even and smooth. This can be achieved
only by repeated repetitions of these exercises in class and at home.
Leading exercises: 1. I. p. -o. s, arms forward, ball on palms. Raising your arms forward and up, roll the ball onto your chest, bend over, then, lowering your arms forward and down, roll it back onto your palms.
2. I. p. - o. s, hands forward palms down, ball on backon the opposite side of the palms. Pripodraising and lowering your hands,poke the ball between your hands and onto your chestand back in the palm of your hand
3. The same, rolling the ball on the chest (while running lightly forward) and back on the hands(while running back).
4. I. p. - hands forward, palms up, ball on the right palm.
a) Slightly lifting right hand, rollball on chest. b) Hold the ball on your chest with your left hand,placing your palm on top of the ball. c-d) Turning lefthand outward, take the ball into the palm, straightening the armin and. p. Repeat the roll on your left hand.
5. I. p. - arms to the sides, ball on the right palm.
1. Raising your hand slightly, roll the ball onto your chest.
2.Bending left hand, hold the ball on your chest. The same with the left hand.
Program exercise. 6. P p. -o. e., right hand to the side, ball in the palm. 1. Slightly lunge left to the left, slightly raising your right hand, roll the ball along your hand to your chest. 2. Leaning slightly to the left, drop the ball from your left shoulder to the floor. 3. Catch the ball with your left hand from below after it bounces off the floor. 4. Applying the right one, accept and. p., left hand with the ball to the side. While rolling the ball from your hand to your chest, slightly tilt your torso back and, bending in your chest, turn your head to the left.
Ball twists. The twist direction can be inward or outward. The movement occurs in a vertical or horizontal plane.
It doesn’t cut out in a vertical plane inwards. 1. I. p. - right hand to the side, palm up, ball on the palm (Fig. 73). Slightly lifting the hand with the ball, turn
hand 360° inward with palm up. At the end of the movement, lower your hand slightly.
Twisting in a vertical plane outward is performed after the end of twisting inward.
2. And p. - o. s, arms to the sides, ball on the right palm. 1-2. Vertical twist of the ball inward. 3-4. Vertical twist outwards. 5-6. Throw the ball from your right hand to your left. 7-8. To point for performing the exercise with your left hand.-
3. And the same. 1-2. Step forward with your left, place your right in a half-squat, vertically twist the ball inward. 3-4. Step back with your left and place your right in a half-squat. Ver scale twist of the ball outwards. 5-6. Throw the ball to your left hand. 7-8. And p.
Twist in a horizontal plane in and out. 4. I. p. -o. s, right hand to the side, palm up, ball on the palm. Bending your arm at the elbow joint, use your forearm and hand together with the ball to describe an arc forward and inward (Fig. 74), straightening your arm to the side with your palm up. Twisting outward is performed by the same movement of the hand in the opposite direction.
The inward twist can be completed with a slight upward throw of the ball. To do this, you should lower your hand slightly, and then throw the ball up with a small swing, quickly turning your hand outward, and catch it on your palm from below.
Horizontal twists are performed smoothly and smoothly, combined with half-squats and slight bends of the body
Scoring combination with the ball Waltz. Formation in a column of three in a checkerboard pattern. I. p. - o. s, arms to the sides, ball on the right palm.
forward, as well as with steps, running, dance steps.
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State budgetary educational institution
additional education for children
children's marine center
Kronstadt district of St. Petersburg
"Young Sailor"
EDUCATIONAL AND METHODOLOGICAL DEVELOPMENT
"Basic Exercises
rhythmic gymnastics"
Additional education teacher
associations
"Gymnastics"
Barabanova Tatyana Petrovna
Kronstadt
2012
The educational and methodological development is intended for teachers working with children aged 7-14 years in the “Rhythmic Gymnastics” associations. The development describes movements that promote the development of elasticity of the musculoskeletal system, and exercises with objects.
On initial stage During rhythmic gymnastics classes, children master coordination abilities that allow them to master single and compositional actions of a free nature and with the manipulation of a sports object. Gymnasts develop the ability to maintain various balances of a static and dynamic nature, plasticity and mastery of a sense of rhythm; hear the music and coordinate your actions with it. It is this initial preparedness that will allow during training to improve, develop specialized conditions and achieve high sports results.
Rhythmic gymnastics, like other sports, has its own
goals and objectives:
Achieving sports results;
Ensuring and maintaining the status of a healthy person;
Formation of basic behavioral skills: posture, gait, communication style;
Education of qualities: perception of the beauty of motor actions, management of the emotional state, instilling musical tastes.
General guidelines.
Before starting classes at the Rhythmic Gymnastics association, all students first undergo a medical examination and a physical fitness test. This is necessary to distribute children into separate groups in accordance with their state of health and initial general physical development.
When starting to study an exercise, you should familiarize students with it: name and show it, explain the essence of the exercise and individual elements of the exercise, and, having studied them, move on to performing it as a whole. In this case, the main attention should be paid to the technique of performing the exercise. Having achieved mastery of the exercise technique, you can move on to training by repeating the exercise many times with a gradual increase in load in order to improve skills and develop the physical and volitional qualities of students.
From the very beginning of classes, children must be taught belay techniques when performing acrobatic elements and assistance in mastering various movements.
Each lesson begins with the formation of children, greeting the group and emotional and psychological mood, announcing the topic and objectives of this lesson.
The preparatory part consists of technical actions on the basis of which this or that composition is built and the basis of the gymnasts’ technical preparedness is determined.
In the main part, special preparatory and basic exercises of rhythmic gymnastics are studied.
Basic exercises of rhythmic gymnastics.
WALKING
- Walk on your toes with straight knees, heels high above the floor.
- “soft step” - walking with a roll from the toe to the entire foot, slightly bending the leg at the knee joint.
- “sharp step” - characterized by a short movement of the leg forward with a sharp, accentuated placing on the support and subsequent lifting onto the half-toes;
- “wide step” - reminiscent of lunges, when a significant forward movement of the bent leg is accompanied by straightening the “back” leg with a slight tilt of the body forward. Similar to the “wide step”, the “wide run” requires a powerful push-off and looks fast;
- “cross step” - an alternating change in the cross position of the legs, when one leg is placed from the toe in front of the other, and then the position of the legs changes by moving the “front” or “back” legs - which allows you to change the direction of movement (left, right, forward, backward);
- “alternating step” - is a combination of two steps with one foot followed by placing the other (“additional step”) and two steps with the other foot; this step can be performed in various rhythmic modes and serves as the basis for dance steps.
RUN
- Light jogging is done on your toes.
- A soft run (or slide) is performed in the same way as a soft step, with minimal vertical oscillation.
- Rolling running is performed with elastic pushes
forward with small oscillatory movements vertically. - Sharp running is performed with little advancement
forward by straightening the pushing leg in the flight and opening phase
Visible and sharp bending forward of the free leg. - High running is performed by a strong vertical push with a delay in the flight phase and a quick bend of the free leg forward.
- Wide running is performed with an energetic push with significant forward movement and a slight inclination.
forward. In flight, the pushing leg straightens and the free leg bends forward. During the flight phase, the lunge position is assumed. - Spring running is performed by alternating vertical pushes with very little forward movement. During the flight phase, the legs and torso are straightened.
- Step running is performed by alternating strong pushes of one leg and a swing of the other straight leg. These are step jumps, alternating with each other.
EXERCISES FOR ARM AND SHOULDER GIRT
- Simultaneous, alternate swings and circles with arms in the front and lateral planes. Also with spring movement of the legs.
- Jerking movements with the arms up, to the sides - up, to the sides - back, one up, the other back.
- Hands clasped behind you: move your hands back, bend over, lower your hands without losing grip, tilt your shoulders and head forward. Do the same sequentially, starting movements in the thoracic region.
TORSO EXERCISES
- Sitting on your heels with your back to the gymnastic wall, grab with your hands raised up: kneel down, straighten your arms - bend over strongly.
- Tilts of the torso forward and to the side in a swing with spring swaying and with various movements of the arms. The same in various racks.
- In pairs - one sits, the other stands behind, puts her hands on the shoulders of the woman sitting, bends her torso forward with the help of her partner. The same in the starting position while sitting, legs wide apart.
- Standing on the second or third rail, facing the gymnastic wall, grip with your hands at chest level: bend your torso forward, each time grabbing the lower rail with your hands, keep your legs straight, perform quickly at the pace of the swing.
EXERCISES FOR LEGS
- Leg on the rail forward or to the side - higher: bending the body towards the leg with various movements of the arms and shoulder girdle. The same thing, bending the supporting leg at the moment of tilt.
- Lying on your stomach, arms to the sides: circle your leg, starting to move back and forth with your knee forward and along the floor to the starting position. The same, lying on your back, arms up, starting the circle forward.
- Standing with your back to the wall, grip with your hands at head level: swing your straight leg forward and to the side with the help of your partner, hold the leg in the highest position for 3-5 seconds.
- Standing facing the wall at a distance of a step with support with straight arms at chest level: swinging the leg back with the help of a partner.
EXERCISES WITH OBJECTS.
EXERCISES WITH A BALL
Exercises with the ball are very dynamic, they use a large number of various movements: throwing and catching with one and two hands, throws, rolls over parts of the body and half-rolls and throws performed not only with the hands, but also with the legs, torso, head, shoulders; sharp and fast throws are combined with turns and holding the ball in different spatial positions of the gymnast while fixing the ball on different parts of the body. Special actions characteristic of this group of exercises are ball hitting and twisting. Throwing and catching the ball are combined with somersaults, rolls on the back or on the chest, various types equilibria and “playing out” actions.
Bouncing the ball.
When hitting the floor, the hands follow the ball, as if pressing on it, and smoothly return to the starting position. Pound the floor alternately with one or two hands. The same on steps forward, backwards crossed to the side, with jumps on one, the other in different positions during dance steps. Hitting the ball up with the back of the hand is the same at various steps. Hit the ball forward with your knee up, catch it after running forward. Combinations of hitting one on the floor with a throw behind the back to the other and with a throw under the shoulder.
Ball rolls.
Sit down and roll the ball on the floor. Run ahead of the movement of the ball, crouch down, catch the ball, placing your fingers under the rolling ball (the ball should roll into the palm smoothly, without delay). Roll the ball over your right hand, over your back, rounding it, and catch the ball behind your back with your left hand. Throw the ball up, catch it on the back of your left hand, place your right hand on top and start rotating your hands at a pace. The same with jumping during a throw or while rolling around the hands.
Ball twists.
Vertical twist inward. Starting position: right arm to the side, elbow slightly bent, ball in the palm, slightly raising the hand and turning it inward 360°, hold the ball in the palm. Vertical outward twist: performed from the final position of inward twisting in a reverse motion (the ball lies in the palm of the hand all the time without gripping with the fingers). Vertical twist with the right hand in and out while crossing steps to the left. The same with the left hand - to the right. Horizontal inward twist - right arm to the side, ball in the palm: bending the arm at the elbow, circle with the forearm forward and inward. When moving backwards, the hand bends inward.
Eights with a ball.
Starting position: right hand forward, ball in the palm of your hand: small throw up, with your left hand, grab the ball from above and inside with your fingers forward and perform a circle up and to the left, ending with a small throw forward. Do the same with the right, performing a circle upward and to the right. Figure eight combined with waltz steps left and right, walking and running forward.
HOOP EXERCISES
Exercises with a hoop are mainly associated with the rotation of an object (arm, leg, neck, torso), its throws and rolls against the background of various body movements. The main requirement for these exercises is to maintain the plane of movement of the hoop, otherwise it will fall. The correct grip is also important: swinging movements must be performed with a tight grip; with rocking and rotational movements, on the contrary, you need to be able to tense and relax the muscles in a timely manner, ensuring freedom of movement.
Hoop turns.
Rotations of the hoop are performed around the vertical and horizontal axes, with two and one hands in different planes and directions and are accompanied by different movements of the torso and legs: bending, springing and dance movements.
Hoop forward: turns the hoop in the front plane with tilts to the side from various stances, the main one, on the toes, on one side, in the other direction - on the toe, on a lunge to the side. Hoop horizontally forward: turns the hoop left and right until your arms are crossed. The same, but turning the hoop outward and inward. Same spring. Hoop forward on bent arms: 360 whip O with a backward tilt. Hold the hoop vertically on the floor with one hand, turn the hoop and let it rotate freely. While rotating the hoop, run around it or perform a turn.
Hoop rotations.
Rotate the hoop horizontally in front with your right hand to the right, followed by passing it behind your back to your left. The same with rotating the hoop to the left, with a forward pass to the left hand. Put the hoop on yourself, hold it with both hands at waist level: slightly turn the hoop to the left and, turning to the right, give it rotational movements.
Hoop throws.
Hoop forward: throw it vertically upward with two, catch it from the inside by the upper edge. Throwing a hoop with one hand. The hoop is in the front plane with an overhand grip, throw it up and catch it with the same or the other hand. The same, but catch the hoop with one or two hands after turning 360 o or 180 o at the top or bottom edge.
Hoop swings, circles and figure eights.
Hoop swings are performed in an arc, in a circle and in a figure eight in various planes and directions. They are divided into small, medium and large swings, circles and eights. Small circles are performed only with the hand, with a straight arm, medium circles - by bending the arm at the elbow joint, large circles - with a straight arm from the shoulder. In all these swing exercises, the inertia of the object’s movement is used. Hoop forward in the right hand: rotate it in the front plane, make a circle with a swing and pass the hoop to the left hand, continuing the rotation. Hoop forward longitudinally: figure eight with a hoop (by turning the hand and swinging movements of the arm), on the left with the right hand, palm down and on the right with the palm up.
Hoop rolls.
Hoop in front on the floor - roll the hoop to the right and left in front of you and behind your back, transferring the weight of the body from one leg to the other. Hoop in front on the floor - from the front balance on the left leg, roll the hoop back with your right hand, turning in a circle, pick it up with your left in a round semi-squat position. Hoop on your right hand longitudinally - roll the hoop along your arm onto your chest, onto your shoulders. The same through the chest to the back and along the other arm. Hoop in front to the side - roll the hoop over your hand using various movements with your legs and torso. Roll the hoop over your leg and torso.
EXERCISES WITH RIBBON
Exercises with tape involve constructing various “drawings” in space. Having grabbed the plastic stick to which the ribbon is attached, with active actions with the hand, forearm, and the whole arm, the gymnast performs various swings, circles, throws, interceptions, throws, movements with which she draws “snakes,” “eights,” and “spirals.” All this in different planes and directions, at different paces and rhythms and in accordance with the actions of other parts of the body - turns and rotations, jumps and half-flips, bends, freely moving the ribbon or wrapping it around itself, throwing it high up and at the same time performing somersaults or vice versa , - “spreading a snake” and jumping over it. With appropriate musical accompaniment, exercises with ribbon are very spectacular and can satisfy the most sophisticated taste.
Training in exercises with a tape should begin with swings and circles in the front plane, then in the lateral plane. When doing facial circles and swings, you need to point the end of the stick exactly towards your toes. Exercises with the tape are studied with the right and left hand, first on the spot, then in various stances, walking, running, jumping, in combination with dance movements. They should be alternated with relaxation exercises for the hands.
To master the basics of the technique of exercises with a band, you need to include the desired joint in the work: during swings and circles - the shoulder, spirals - the elbow, snakes - preferably the wrist. In this case, it is important to achieve the accuracy of the drawing and the specified plane of movement. It is necessary to strictly control the part of the belt flight that is carried out out of sight. For example, in horizontal and side circles, the back half of the circle, the movement of the snake behind the head. In this case, control is exercised only by muscle sense. Swings and circles performed with the forearm are called medium, and with the hand - small.
Snakes.
Snakes can be vertical or horizontal. They are performed only by movements of the hand with the elbow slightly bent. The vertical snake is performed in the front and lateral planes, along the floor and in the air, by flexing and extending the hand with the palm down. The horizontal snake is performed in the horizontal and facial planes; in the first, it can be performed by abducting and adducting the hand with the palm down, as well as by flexing and extending the palm inward. A horizontal snake behind the head is performed with the arm slightly bent at the elbow, palm up, abduction and adduction of the hand.
Spirals.
Spirals, similar to snakes, can be vertical or horizontal: they are performed in a circular motion of the forearm. The spiral turns should be the same in size, located close to each other and fly elastically to the end of the tape. The vertical spiral can be performed in front of the body in a backward movement, from the side and behind in a forward movement, and also from left to right. With a horizontal spiral from bottom to top, the stick and hand are vertical to the floor: the bent arm rises slightly above the shoulder, only the last turn can touch the floor.
Eights.
Horizontal figure eights are performed in the main and intermediate planes. The direction is determined as the tape moves - right to the bottom, left to the top, etc. Eights are divided into large, medium and small. Eights in the front plane consist of the left and right halves, in the side plane and above the head - of the front and back. While performing the figure eight in the front plane, step or jump to its right half. When running, waltzing, running backwards, small figure eight in front of the body on the floor, in the air.
Throws.
Throws are performed from behind the head quickly, with a strong jerk; when throwing upwards and to the side, the arm is straight. The ribbon flies in the air in a gentle arc; at the moment of catching, you must immediately continue moving without violating the specified “pattern.” Throw the ribbon forward and upward from behind your head, catch the ribbon while running, horizontal snake from top to bottom.
EXERCISES WITH A ROPE.
Exercises with a jump rope are combinations of various jumps on one and two legs, alternate jumps and rotations of the rope - performed in place and with moving forward, sideways, backwards, with turns, as well as with changing the rhythm and tempo of both jumping and (simultaneously with jumping or “separately”) movements with a skipping rope. This content of exercises with a skipping rope requires special precision of movements, not only a sense of rhythm, but also a sense of the object itself, since the configuration of the skipping rope can vary significantly depending on its tension, which varies depending on the speed and amplitude of rotations, as well as the original and specially changed length. Since jumping rope is usually performed in long series, these exercises serve as an excellent means of developing endurance, and therefore are used in almost all sports specializations as part of general or special physical training.
It is important to correctly determine the length of the rope, which should be equal to the distance from the floor to the shoulder girdle with the body in a straight position (then it is easy to rotate and the rope will not get tangled during rotation).
To diversify the activities and vary the load, the exercises include jumping over a long rope (a rope rotated by two partners), jumping with two, three, or a whole group, and with a wide variety of additional motor tasks. Learning jumps begins with circling the rope forward. The signal for jumping is the sound of the jump rope hitting the floor as it rotates. The circling of the rope should be continuous, without holding it under you. You need to jump over the rope low enough so as not to touch the rope with your feet. When jumping, the legs are bent as little as possible, the toes are extended, the torso remains straight position. The rope rotates mainly due to movements of the hands; The arms should not be strained; they should be held to the sides - downwards. At first, jumps are performed slowly, as they are mastered, the rate of rotation of the rope (and, accordingly, the jump) increases; The tasks become more complicated.
EXERCISES WITH MACES.
Exercises with clubs involve the manipulation of two objects. Working with one or two hands, the gymnast performs various circles, swings, “mills”, throws, rolls of clubs on the court or on her body, throws of clubs with given directions and planes of rotation and subsequent catching them in certain poses into which the athlete comes through turns , jumps with turns, various somersaults and other complex movements.
At the end of the lesson, formation and relaxation exercises are carried out.
General relaxation for all muscles of the body at the same time and local relaxation for individual muscle groups or parts of the body. It is easier to master those exercises in which the movement is performed by “falling” a part of the body or passively relaxing it under its own weight. For example, bend forward and lower your relaxed arms. Standing still, four clapping hands - performed clearly, rhythmically, while clapping - you can stop the musical accompaniment. Hands through the sides - up, rise - inhale. Hands down (softly) – deep exhale. Perform at a slow pace. Relax your shoulder girdle and arms, straighten up.
When summing up the lesson, the teacher thanks the children for their work in the lesson and gives positive feedback.
Expected results.
Students master the basic exercises of rhythmic gymnastics, collectively compose various combinations and exercises for demonstration performances (mass, group, pairs, individual, with and without apparatus), take part in demonstration performances at holidays, public events of the children's maritime center "Young Sailor" and sporting events in the city of Kronstadt.
LITERATURE
1 . Developmental educational psychology / Ed. M.I.Gamezo. - M., 1984
2 . Medical control in sports. Dembo A.G. - M.. 1998
3 . Musical and rhythmic education in rhythmic gymnastics,
T. Roters, -M., 1989
4 . Choreography in sports, I. Shipilina, Rostov-on-Don, 2004.
5 . Gymnastics: Tutorial/Edited by M.L. Zhuravina, N.K. Menshikova. – M.:Academy, 2005
6 . Rhythmic gymnastics: textbook/Edited by T.S. Lisina. – M.: Physical culture and sport, 1982.
7 . Analysis of voluntary exercises in rhythmic gymnastics and ways to improve the performing skills of the strongest gymnasts. Abstract, -M.:, 1980.
Gymnastic exercises with a ball
06.04.2013 4939 0Gymnastic exercises with a ball
Exercises with the ball develop a sense of rhythm, accuracy of movements in space and time, strength of the muscles of the arms and shoulder girdle. They are characterized by soft movements, a smooth transition from one position to another. In classes, depending on the objectives of the lesson and the age of the students, rubber balls of small diameter (8-12 cm), medium (15-18 cm) and large (20 cm or more) are used.
With balls, throws, catches, hits, rolls, swings, circles, twists, and figure eights are performed. Throwing and catching the ball are carried out with one or two hands in different directions. At the moment of catching the ball, you should continue to move your hand down to absorb its speed. The chops are performed with one or two hands vertically or at an angle. The ball is rolled over the arms, torso, legs and floor. Swings and circles are performed with a straight arm in the vertical and horizontal planes. Twists with the ball are carried out inward and outward in the horizontal and vertical planes. Leg movements when performing exercises should be springy and smooth.
Holding the ball correctly is important. The ball can be held with the fingers from the sides , lie on your palms or on the back of the hands .
Throwing and catching the ball in different ways.
A throw with both hands, up, is made from the position of the legs together, the ball on the palms below . A throw is made on the count of 1-2 , and on the count 3-4 the ball is caught at shoulder level with two outstretched hands .
Throwing the ball upward with one hand is carried out from the starting position with legs together, arms to the sides, the ball in the palm of the right hand. The ball is thrown upward for a count of 1-2 and caught with one or two hands for a count of 3-4. With the left hand, the exercise is performed in the same sequence.
Throwing the ball from the right hand to the left in an arc above the head is carried out on a count of 1-2 from the initial position of the legs together, arms to the sides, the ball in the palm of the right hand. The same movement with the left hand is carried out on a count of 3-4.
Under the left hand, the ball is thrown from the position of legs together, arms to the sides, the ball in the palm of the right hand. The throw is made on a count of 1-2. On the count of 3-4, the ball is caught with the left hand. After this, on a count of 5-8, a throw is made under the right hand.
Throwing the ball up and forward from behind the back with the right hand over the right shoulder and catching it with both hands is done on a count of 1-2 from the initial position of the legs together, hands at the bottom with the ball. On the count of 3-4, the exercise is performed with the left hand.
Throwing the ball on the floor in front of you with both hands is performed from the position of the legs together, the ball in front in the hands, bent at the elbows. At the count of 1-2 the ball is thrown, at the count of 34 the ball is caught with both hands.
Throwing the ball on the floor with the right hand is done from the initial position of the legs together, arms to the sides, the ball in the right hand, on the count of 1. On the count of 2, the ball is caught after rebounding with the right hand. About 3-4, the exercise is performed with the left hand.
Ball rolls are performed from the starting position with the feet together, the ball in front of the chest, the left hand on top (palm down), the right hand on bottom (palm down). The roll is performed on a count of 1-4 by rotating the ball inward without taking your hands off it. On the count of 5-8, the exercise is performed by rotating the ball outward.
Rolling the ball from your hands to your chest is done from the starting position with your feet together, your arms pointing forward and up, the ball on your palms. On the count of 1-2, you need to roll the ball over your hands to your chest. On the count of 3-4, you should lower your arms forward down and roll the ball back onto your palms.
IN rhythmic gymnastics widely used exercises with various items: small and medium ball, rope, hoop, ribbon, pennant, scarf. They contribute to the development of fine muscle sense, eye, teach precision in movements, and 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 an apparatus. Therefore, you should switch to them after systematic training in performing exercises without objects. Include one item in each workout. Start with a small (tennis) ball.
Ball exercises
Exercise No. 1
Place the ball in the palm of your right hand and lift your left hand to the side. Squatting slightly and lowering your head to your chest, throw the ball up. When finishing your 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 squatting 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 No. 2
Repeat the upward throw with your left hand, following the same requirements. Make 4-6 throws with each hand.
Exercise No. 3
Throw the ball with your right hand and catch it with your left (4-6 times).
Exercise No. 4
At the moment when the ball is at the top, clap your hands above your head, behind your back.
Exercise No. 5
Throw the ball higher and, when it is at the top, turn in place, stepping on your toes. Stretch your arms to the sides. (Fig. 2)
Repeat the throws with the other hand, turning in the opposite direction 2-4 times.
Exercise No. 6
Hold the ball with your fingers on top. Squatting slightly and rounding your back, hit the ball on the floor. (Fig. 3 a)
After the rebound, pick up the ball in your palm and, without stopping its movement, kick it slightly upward. Do the same with your other hand. Repeat the movements 4-6 times.
Exercise No. 7
Take a step with your left foot, bending your right foot forward, and at the same time throw the ball up with your left hand. (Fig. 4).
After catching the ball, step with your other foot and throw the ball with your right hand. Repeat 6-8 times. Now complicate the throw by doing it not while walking, but by jumping on the supporting leg (8-10-12 times).
Exercise No. 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 No. 9
Throw the ball with your right hand under your 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 No. 10
Make throws on the “jump”, i.e. while throwing under bent leg the other leg should push off the floor. During "jumps" move forward or backward. (Fig. 7). Repeat all 2-4-6-8 times.
Exercise No. 11
Combine throws under the arm (Fig. 5 a, b) with throws under a bent leg (Fig. 6 a, b) into one continuous exercise.
Exercise No. 12
Holding the ball with your right hand, move it down and back, simultaneously bending at the elbow and then at the wrist joint. Then throw the ball in an upward arc over your right shoulder (Fig. 8 a, b) and catch it with your right hand.
This throw is called a "twist". Repeat with your left hand. Make 4-6 throws with one hand and the other. This movement can be performed while dancing the Polka.
Exercise No. 13
Extend your arms to the sides, place your legs apart. Hold the ball in your right hand. Then, slightly squatting on your right leg and tilting your body to the right, throw the ball “twisted” behind your back so that it does not touch your back and flies in an arc from behind to your left hand (Fig. 9 a, b)
Having caught the ball with your left hand, do not hold it, but throw it “twist” behind your back into your right hand. Repeat this 4-6 times.
Note:
Once these basic movements with the ball have been mastered, you can combine them together at your discretion into short exercises and do them as a group, standing in a circle or moving to the music with Polka or Gallop dance steps.
From a small tennis ball, move on 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 first you should learn to control a small ball well.
Exercises with a jump rope
Having mastered the ball, you can move on to exercises with a skipping rope in rhythmic gymnastics. It is sold in sports stores. To choose a rope that suits your height, stand with both feet in the middle of the cord and pull the handles toward your shoulders. (Fig. 10). You can make a jump rope yourself: thread it through wooden handles hemp rope, thick cord or rubber tube.
Exercise No. 14
Rotating the rope forward, make jumps, straightening one leg and then the other (Fig. 11). Keep your body straight and your toes pulled up. Rotate the rope using only the wrist joints. Do 8-12 movements.
Exercise No. 15
Repeat the previous exercise, rotating the rope backwards (Fig. 12).
Exercise No. 16
Jump on one leg, bending the other forward (4 times). Without stopping the forward rotation of the rope, repeat the jumps on the other leg (Fig. 13)
Perform the same movement while rotating the rope backwards.
Exercise No. 17
Rotate the rope forward one time simply, and another time with your arms crossed. Do the jumps at the same time, pushing off with both legs. (Fig. 14 a, b). Do 8-12-16 jumps continuously. Then repeat the same thing, rotating the rope backwards.
Note: After doing two or three exercises with a skipping rope, rest, but do not stand still, do not sit down, but walk a few steps, breathing deeply.
Exercise No. 18
Fold the rope in half and take both handles in your right hand. Lean forward and rotate the rope with your right hand under your feet, jumping over it with one leg or the other (Fig. 15).
Do this 6-8 times, rest and repeat the exercise, rotating the rope with your left hand.
Exercise No. 19
Pushing off with both feet, make an energetic jump up so that at this time the rope rotates twice under your feet. This will be a double rotation. Repeat it 2-4-6 times.
Note: Individual exercises with a skipping rope can be combined in different ways. They are good to perform to Russian dance melodies.
Exercises with tape
Ribbon exercises in rhythmic gymnastics can be done in big room, in the hall and in the air. The length of the tape is 5 meters, width 3-5 centimeters. Attach one end of it to the stick using a ring. Stick length 65-70 cm (Fig. 16 above)
Exercise No. 20
Stand on your toes, take the stick with the ribbon in your right hand and make an energetic swing to the left in a large arc, and then, without stopping the movement, return it to the right with the same swing. The legs are slightly bent at the knees. (Fig. 17) Repeat this 4-6 times.
You can make circles rather than arcs by rotating the tape several times in front of you. Or do circles overhead while standing on one leg. (Fig. 18). During rotations, you can move forward with steps and jumps.
Circles can also be done in the lateral plane (Fig. 19), standing on one leg or moving forward with dance steps.
Exercise No. 21
Standing slightly bent over on two or one leg, make short rhythmic movements with the tape up and down. (Fig. 20). With this movement, the tape will wriggle like a “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 No. 22
By rotating the tape in continuous circles in the front plane, you can jump over it, as if stepping first with one and then with the other foot. (Fig. 22)
Exercise No. 23
Running with a ribbon, during which the ribbon snakes through the air. (Fig. 23)
Combine movements in an arc and in a circle with “snake”, running, jumping and turning. It will be a beautiful exercise.
Exercises with a scarf
To exercise with a scarf, get a piece of silk, very light material, 2 m long and 80-90 cm wide. A gas scarf is suitable for this purpose. With it you can do many of the movements described in the exercises with the tape, for example, arcs and circles in the front (Fig. 24 above) and lateral (Fig. 25) planes. The scarf should be held with one hand by the narrow edge.
Swing the scarf, holding it by the wide edge.
Run quickly with the scarf raised above your head (Fig. 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, maintaining balance. (Fig. 30)
Note: Individual movements with a scarf can also be combined into short exercises, performing them to music.
Several guidelines for exercises with objects
Starting with the first exercise, make sure that your whole body is involved in the movement. So, when throwing a ball up, the movements should be performed in a “wave”. Free hand must remain in the same position unless she is actively participating in the movement.
At the moment of catching the ball, in most cases it is necessary to soften its impact, as indicated in exercise No. 1 (Fig. 1 c, d). The whole body takes part in passing the falling ball: body, legs, arms. A sort of “round” half-squat occurs. In general, in all exercises with apparatus in rhythmic gymnastics the active participation of the whole body is necessary.
Each exercise should be repeated, doing it with your right and left hands. Combine the previous exercise with the next one to get new short “ligaments”.
Be careful with the jump rope. Don't overload your body with jumping!
Alternate movements with rest, gradually increasing the number of jumps.
An indispensable condition for all exercises is proper breathing. He cannot be detained. Always breathe deeply and rhythmically. Remember about posture too.
After your workout, don't forget to do some final calming exercises.
Compose your own short exercises with individual objects. Perform them as a whole group.
According to the magazine...
Gymnastics is a technical-compositional sport. Sports achievement is largely determined by the degree of proficiency and complexity of technical skills (technique). In this case, it is necessary to distinguish between the technique of exercises with and without an object.
Seemingly thanks various variations and combinations, the variety of techniques comes down to several characteristic technical and structural groups of exercises.
Structural groups of exercises without subject. The following groups of exercises without an apparatus are distinguished: step combinations, jumps, stands, turns, swing movements, waves, body bends and elements performed on the floor.
Step Combinations
The common technical characteristics of these elements are forward progression and cyclicality. Combined steps, the basis of which are walking, running, and jumping, give the exercise a breadth of movements and variety and well emphasize the character and rhythm of the music. Various combinations of steps involving the head and arms are possible, as well as circular movements around the axis of the body.
Jumping
The structure of movement in jumping is characterized by the push, flight and landing phase. Jumps are performed as non-cyclic elements according to certain rules of movement aesthetics. The push begins with a certain bending of the joints of the legs, knees, and body, depending on the jump. The power push should always end with tension in all joints and lead to 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 when landing is to achieve a silent landing by bending the joints of the legs, knees and hips, 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 the leg that produces the swinging movements (stepping jumps), jumps with a push with one leg and landing on the supporting leg (tapping jump).
Stoics and turns
Stoics and turns place high demands on the ability to maintain balance. The gymnast must keep her body in balance, having a small area of support, as well as constantly moving the center of gravity of the body and overcoming the effects of gravity and centrifugal force.
Characteristic movements appear in the initial phase, the stance or rotation phase, and the final phase. At the initial phase of elements for balance, various technical requirements. In this case, a distinction is made between raising the toe from a bent knee after a previous forward movement of the body weight and raising a tense supporting leg onto the toe from a bent knee.
Swing movements
Swing movements require differentiated application of force and good coordination of the movements of the parts of the body involved in the swing with the movement of straight legs, imparting impulse to the body. It is important to choose the right moment to apply 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 slight up and down movement of the body while maintaining a 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, and arms.
Torso bends
Being the most difficult elements, bends with a large amplitude require maximum bending of the back forward and backward. The body should not be secured.
Elements performed on the floor
Elements performed on the floor consist of many successive druses and quickly changing elements, which are characterized by a lower support formed with the help of the feet or pushing off from the feet (jump). Currently, the following elements are allowed in competitions: kneeling positions, prone positions, sitting positions, mixed supports, somersaults, swings from a support position.
Elements or entire combinations performed on the floor are playing an increasingly important role in modern competitions. 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 female athletes, which consist of confident mastery of the apparatus, harmonious combination with the technique of exercises without an apparatus and musical accompaniment. The following structural groups of exercises are distinguished: swings and circles, arm circles, wrist rotations, throws and catches, rolls, tosses, object rotations, as well as spiral and wave-like movements.
Waves, circles, circles with your arms
When performing swings and circles, the body's momentum is transferred to the object. The magnitude and dynamics of the movements causing the impulse must correspond to the mass, size, shape and material of the object.
Circular rotation of the brush.
This means rotation of the hand from an object (for example, a hoop), as well as rotation of an 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 motionless wrist joint. Rotations are facilitated by the spring tension of the entire body.
Throwing and catching
Throwing and accurately receiving an object requires high precision, 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 an object is determined by the intended flight path (vertical, arc-shaped).
The throw can be made while standing, during the run-up, while jumping, or before starting to spin. Throwing an object usually begins with a deep squat or swing and turns into an upward movement of the whole body. When receiving an object, the gymnast extends her arm towards the object, lowers it under the influence of the falling speed of the object, or swings out.
Roll.
The ball, mace and hoop can be rolled on the floor or separate parts bodies. The elements that are performed during the roll are: leg extensions, stance, rotations, jumps and elements performed on the floor. A sweeping rolling technique involving the entire body is a condition for a precise roll in time and place (in a straight line, in an arc, with torsion). When rolling an object over individual parts of the body, an inclined support area is required, which is possible with precise adaptation of the body to the movement of the ball.
Tossing and jumping.
Tossing can be performed in combination with a wide variety of body control techniques and in various rhythmic variations with a ball or hoop, on the floor or individual parts of the body. The bending and straightening of individual joints, as well as the up and down movement of body parts (eg, arms, legs, shoulders) constantly adapt to the movement of the object.
Rotations.
Spinning the hoop, ball and club is purely an agility exercise. Having received an impulse, the object rotates freely on the floor, on the hand or, after additional effort on the part of the athlete, in the air.
Waves and spirals.
These are exercises with a band. Good mastery of the technique of these exercises requires differentiated application of force, great mobility and intensive participation of the whole body. Wavy lines appear when the stick holder moves vertically or horizontally in an arc. Spirals are circular turns that follow one another, which arise as a result of a combination of rotational and translational movement of the holder stick.
