Ksenia Vasilyeva
Summary of a fitball-gymnastics lesson for children of senior preschool age “Favorite toy - ball”

Lesson summary with elements of fitball-gymnastics

« Favorite toy - ball» .

Tasks:

1. Strengthen the muscles of the lower extremities.

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

3. Generate interest in physical exercises with fitballs.

Introductory part (5 minutes)

1. Formation in a line.

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

2. Walking in a column along alone:

between objects (balls)

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

3. Running in a column alone:

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

4. Breathing exercise "Blow up the balloon":

"Blowing up the balloon" "f-f-f".

fitball.

Coordinate breathing with movement / 3 - 4 times

Main part (21 min)

1. Outdoor switchgear complex with fitball: 4 minutes

"Show me the ball"

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

1 – ball forward;

2 – return to i. P. ;

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

"Turns on the ball"

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

1 – turn your torso to the right, arms to the sides;

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

"Reach to the floor"

I. p. – gray haired fitball, legs bent apart, hands on the belt;

1 – bend over and touch the floor with your hands;

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

I. p. - sit your legs apart wider, the ball is on the floor between your legs, your hands are on the ball.

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

3.4 – the same.

As far as possible, do not bend your knees / 3 - 4 times

"Spring"

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

Push your pelvis up and down from the ball.

Do not lift your feet off the floor / 8 – 10 times

"Blow on the ball"

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

Short inhale, long exhale.

Exhale longer than inhale / 5 times

I. p. - in a column one at a time, the ball in their hands.

Walking around the hall for 30 s

2. ATS with fitball: 12 minutes

Dynamic exercises:

"Put the ball down":

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

"Knock down the pin":

Children are formed into two teams with fitballs in hands. Opposite each team there are 3 pins (distance 2.5 - 3 meters from starting line) . At the signal, the first participants roll the ball and knock down the pins, then the next ones, etc.

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

The task is performed in subgroups of 3–4 people. Children need a ride fitball in a straight direction and catch up with him by jumping on two legs.

Perform the task in a frontal manner / 3 times

Roll the ball exactly at the target, perform the task only at the instructor’s command / (execution + explanation, demonstration) 2-3 times

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

3. Competitive outdoor game "Who is faster at fitball» :

Children are formed into two teams. Players sit on balls on one side of the room, and on the other there are cones for each team. On command, the first players jump on the balls to the cone, and return back, passing the baton to the next players. The team that completes the task correctly and quickly wins. You cannot get up from the ball, your back is straight, hold on to the handle / 3-4 min

Final part 4 minutes

1. Breathing exercise "Blow up the balloon":

I. p. - standing, arms down.

"Blowing up the balloon" spread your arms wide apart, take a deep breath, then slowly bring your arms together, bringing your palms together in front of your chest and blowing out air "f-f-f".

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

Coordinate breathing with movement

2. Relaxation exercise "Let's relax"

I. p. - stand on your knees, clasping the ball with your hands and placing your head on it.

Swing back and forth with the ball. Do not move your knees and shins

3. Forming in a line, summing up, reflection. 1 min

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

Tasks: Educational: consolidate the technique of dribbling and passing the ball with 2 hands from the chest.

Developmental: develop student interaction skills, dexterity, attention, coordination.

Educational: cultivate a sense of teamwork and a conscious attitude towards a healthy lifestyle.

Wellness: promote the development of correct posture, strengthen the foot muscles and respiratory muscles.

Venue: sports hall.

Equipment and supplies: basketballs, gymnastics wall.

B/W	Lesson content	Dos.	Guidelines
Preparatory part (11 min.)	Construction. Greetings. Reporting the objectives of the lesson.	1 min.	"Class! Be equal! Attention!
	Walking: – on your toes, hands on your belt, hands up; – on your heels, arms forward, hands behind your head; – on the outside of the foot, arms to the sides; – with toes inward, hands behind your back.	1.5 min	"Right! Walk around to the left – march!” Maintain a distance of 1m. Do not bend your knees, straighten your arms. Elbows apart, back straight. Watch your posture. The step is short.
	Run: – side steps with the right, left side; – backwards forward; - “snake”.	2 minutes.	The pace is average, keep your distance. Sliding step, hands in front of chest. Look back over your shoulder. Counter-movement to the left, “snake” march.
	Go to walking, restore breathing. Formation into a column of 2, followed by formation into 2 ranks.	1 min.	Hands up - inhale, hands down - exhale. “To the left in a column of 2 - march! Distance and interval 3 steps.”
	Outdoor switchgear complex with balls:	6 min.
	1. I.p.: stand, ball down; 1 – ball up, right back on the toe; 2 – i.p.; 3–4 – the same with the left. 2. I.p.: stand, ball in front of the chest; 1 – tilt your head forward, squeeze the ball with your hands; 2 – i.p.; 3 – head tilt back; 4 – i.p.; 5 – head tilt to the right; 6 – i.p.; 7 – head tilt to the left; 8 – i.p.		Bend over, head up. Keep your back straight. Press the ball with your fingertips. In i.p. relax your fingers.
	3. I.p.: stand, ball down; 1 – right to the side on the toe, tilt to the right, ball up; 2 – i.p.; 3–4 – the same to the left.		When bending over, look over your shoulder at your heel.
	4. I.p.: stand with legs apart, ball up; 1–4 – circular movement of the body to the right; 5–8 – the same to the left.		The amplitude is greater, look at the ball.
	5. I.p.: wide stance with legs apart, ball up; 1 – tilt forward – to the right, put the ball; 2 – stand with legs apart, arms up; 3 – lean forward – to the right, take the ball; 4 – i.p.; 5–8 – the same in the other direction.		When bending, do not bend your knees.
	6. I.p.: stand, ball down; 1 – right lunge to the side, ball on the chest; 2 – i.p.; 3–4 – the same from the left leg, to the left;		The body is straight, the lunge is deeper.
	7. IP: narrow stance with legs apart, ball up; 1 – forward the ball and touch the ball with your right toe; 2 – i.p.; 3–4 – the same on the other leg.		Swing with a straight leg. Calmly lower your leg to the floor.
	8. I.p.: stand, ball in front of the chest; 1 – jump legs apart, ball up; 2 – jump legs together, ball in front of chest; 3–4 – the same.		Jump on your toes, slightly bending your knees.
	9. Walking in place, ball in right hand.		Keep your back straight.
Main part (23 min.)	Breathing exercises “Balls are flying.” Standing, ball on chest. Throw the ball from the chest up, say “Oooh”.	1 min.	Basketball player's mid stance. Inhale through the nose, exhale extended. Straighten your legs when throwing the ball.
	Strengthening the technique of dribbling and passing the ball with 2 hands from the chest:
	1. Dribbling the ball in place in a high and medium stance with the right or left hand.	3 min.	Do not hit the ball with your palm, use your hand and forearm. Gently push the ball down - forward, apply the brush from the right (left) - from the side.
	2. Pass the ball with 2 hands from the chest on the spot.	3 min.	The ball is at waist level. Move your arms in a circular motion to pull the ball toward your chest. With a sharp straightening of the arms, send the ball forward, hands forward.
	3. Passing the ball and hitting the floor.	3	Throw over the center line. Bend your legs more, point your arms forward - down.
	4. Dribbling the ball in place followed by a 2-hand pass from the chest.	3 min.	Pay attention to the coordination of the work of the arms and legs, their simultaneous extension. Transmission by signal.
	6. Relay races with dribbling and passing the ball: a) “Passed - run back”	7 min.	Players of 2 teams stand in opposing columns at a distance of 5–6 steps. At the signal, the first pass the ball with 2 hands from the chest to the player in the opposing column and runs back to the end of his column. The next ones repeat the task until the first ones fall into place.
	b) “Dash”		The construction is the same. Pass 2 – with your hands from your chest, hitting the floor. After passing the ball, the player runs to the end of the opposing column.
	c) “Who is faster”		The distance between columns is 10-12 m. The first ones dribble the ball to the opposite column, circle it to the right, pass the ball to the first one and stand at the end of the column.
	Game “Ball in a Circle”	3 min.	Players form a large circle and settle for 1st, 2nd. The captains have the ball. At the signal, the balls are passed in a circle in different directions through one player with 2 hands from the chest. The ball should return to the captains faster. The losing teams complete the teacher's assignments.
Final part (6 min.)	Game exercise “Leading by signal” (to develop attention and the ability to dribble the ball without eye contact). Forming the class in one line.	2 minutes.	Ball players are located on one half of the court. The teacher is on the other half. With his hand he shows the direction of movement: up - dribble in place, forward - dribble backward, back - dribble forward, right - dribble to the right, left - dribble to the left.
	Drill exercises: – turns to the right; – turns left; - turns around. Summing up the lesson.	2 minutes.	Listen carefully and follow the teacher's commands. Be sure to maintain correct posture while performing turns. Recognize the best students and give grades to students.
	Homework: for the development of arm muscles: flexion and extension of the arms in a lying position The class exits the gym.	2 minutes.	15 times – girls; 20 times - boys. “Cool, to the left! March towards the exit!”

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

1. Bend your elbows, touching the ball to your chest. The same with the extension of the arms upward. Do not spread your elbows to the sides, keep your back straight.

2. Raise the ball forward, do not tilt your body back.

3. Raising and lowering the ball with straight arms:

a) raise to a horizontal position and lower;

b) lower to a horizontal position and lift up.

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

5. Extend your arms with the ball up, put your leg back on your toes, and pull your stomach in. Bend your arms, hold the ball behind your head, hold it with your fingers, spread your elbows to the sides.

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

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

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

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

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

11. Throwing the ball over your head.

12. Throwing the ball upward with a push from the arms (from the chest) and a slight push with the legs due to a sharp extension of the legs at the knees.

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

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

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

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

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

18. Twisting the ball upward in a spiral manner. The same in reverse order in IP.

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

8) 9) 10) 11) 12)

13) 14) 15) 16)

17) 18)

Figure 22 - Exercises for the arms and shoulder girdle

Leg exercises(Fig. 23)

1. Squats - ball up, stand-ups - ball down.

2. Squats with the ball below and behind. Keep your torso straight.

3. Alternately stand on your toes and heels, lifting the ball up. When moving to your heels, slowly raise your arms up: moving them quickly can lead to loss of balance.

4. Lying on your back, legs forward, the ball is grasped by your feet. Bending and straightening the legs at the knees.

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

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

7. Lying on your stomach, resting on your elbows, with your forearms inward, holding the ball with your feet. Leg flexion and extension.

8. Standing on your shoulder blades, the ball is clamped with your feet. Leg flexion and extension.

9. Jump up from a squat, straightening up.

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

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

7) 8) 9) 10)

Figure 23 - Leg exercises

Exercises for abdominal muscles(Fig. 24)

1. Sit down, holding the ball with your feet. Flexion and extension of the legs, sliding the ball along the floor.

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

3. The same, circular movements with bent legs.

4. The same, raising and lowering straight legs.

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

6. I.p. - Same. Flexion at the hip joints touching the ball behind the head. Do not bend your knees.

7. In the saddle, shift the ball with your feet from side to side; when shifting the ball, raise your legs within an angle of 45°.

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

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

10. Kneeling with the ball at the top. Bend over. The same with springy swaying while bending backwards. At first, to make it easier, hold the ball on your chest.

11. Lying on your back, the ball is clamped with your feet. Slowly sit up and lie down.

12. Lying on your back, grasping the ball with your feet, sit up sharply and group yourself, slowly return to the standing position.

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

1) 2) 3) 4)

5) 6) 7)

8) 9) 10)

11) 12) 13)

Figure 24 - Exercises for abdominal muscles

Exercises for back muscles(Fig. 25)

1. Bend forward until the ball touches the floor.

2. Bend forward with arms raised forward.

3. Standing in a bent position, touching the ball to the floor, straighten up to the position of bending forward, bending over, the ball at the top, etc.

4. Standing with your feet apart, transfer the ball from one hand to the other, alternately behind your feet.

5. Stand with your feet apart, bend forward and bend over, with the ball behind your head. Lifting the ball up and returning to the I.P.

6. Lunge forward while simultaneously lifting the ball up with straight arms.

7. Bend forward, kneeling, ball at the top.

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

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

10. In a squat, legs apart, ball at the top, slowly bend forward, maintaining the position of the arms at the top.

11. Sit your feet together, ball forward. Springy bends forward, reaching the toes with the ball.

1) 2) 3) 4)

5) 6) 7)

8) 9) 10) 11)

Figure - 25 Exercises for the back muscles

CHAPTER 3

EXERCISES WITH A ROPE

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

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

When performing a jump rope with intermediate jumps, the movement of the rope is slowed down by half and is performed with almost straight arms, or with just the hands.

When performing jumps, hold the rope freely without squeezing it tightly with your fingers. To make it easier to adjust the speed and direction of movement, keep your thumb on top of the handle.

Jumping rope is performed on your toes. The jumps are made low, rising slightly higher than the jump rope moving just above the floor in such a way that you can jump without stopping in rhythm with the movement of the rope. Land softly, slightly bending your knees.

The length of the rope should correspond to the height of the student. To determine its length, you need to hold the rope by the ends, stand in the middle with both feet (feet shoulder-width apart), bend your arms, pressing your elbows to your body, and move your forearms at right angles to the sides. In this position, the rope should be taut (Fig. 26).

Figure 26 - Determining the length of the rope

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

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

Figure 27 - Starting position with a skipping rope

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

At first, jumps should be performed at a slow pace, and as you master them, the pace should be accelerated.

When performing jumps, special attention should be paid to the regulated duration of the exercise, which allows you to regulate the load.

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

It is important to keep in mind that jumping rope is a high-impact exercise. Therefore, it is very important: a) to pay attention to the correct movement of the hands, avoiding unnecessary waste of energy, avoiding unnecessary movements for rotating the rope; b) carefully consider the dosage and teaching methods. The initial load should be no more than one minute, then it must be gradually increased, bringing it to 5-6 minutes.

It is advisable to alternate jumping with walking in the following way: jumping - 1-2 minutes, walking at a calm pace - 1 - 2 minutes, then jumping again - 1-2 minutes. etc. The number of alternations of jumping and walking is determined by the preparedness of the students and should increase gradually

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

Exercises with a jump rope are successfully used in lessons with schoolchildren of all age groups. In elementary grades, they are used to develop coordination of movements, orientation and consistency of actions of students. In middle and high school - with the aim of improving coordination and developing speed-strength training, general and speed endurance. It is recommended to start learning this type of exercise by developing the skill of rotating a rope. To do this - standing still, the rope is folded in half - rotation alternately with the left (right) hand from the side is carried out mainly with the hand. Then the same, but with jumps at the moment the rope hits the floor. Next, they begin to learn various exercises using a skipping rope.

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

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

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

Jump loop- the rope rotates with alternately bringing the arms together inside (forming a loop) and spreading them apart.

Jump with double rotation- a jump during which the rope makes two revolutions.

Jump from one leg to the other.

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

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

Squat- jumping over a shortened rope with alternating legs forward on the heel.

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

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

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

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

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

Exercise 1.rice. 1). 1–2 – arms up from the sides, stretch and pass the ball to the right hand – inhale; 3–4 – lower your arms down – exhale. Repeat the same thing, passing the ball from your right hand to your left. Raise your head and watch the ball being passed. Your arms should be directly above your head.

Exercise 2. I.p.: legs apart, ball in left hand ( rice. 2). 1 – tilt to the right, hands behind your head, pass the ball to your right hand; 2 – straighten up, arms down; 3–4 - the same in the other direction, passing the ball to the left hand. When passing the ball, the elbows are moved to the sides and back. Body weight is always on two legs. The tilt should be performed in one plane. Breathing is voluntary, without delay.

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

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

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

Exercise 6. I.p.: legs apart, hands on the belt, ball on the floor between the legs. 1 – jump the left leg forward, the right leg back (in line); 2 – jump legs apart; 3 – jump the right leg forward, the left leg back; 4 – jump legs apart ( rice. 6). Perform the jumps softly, on your toes, stretching out “in line.” Make sure the ball remains between your feet at all times. After jumping, start walking. Breathing is voluntary.

2nd class

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

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

Exercise 3. I.p.: kneeling, legs slightly apart, arms to the sides, ball in the right hand. 1 – turn the body to the right, bend back, put the ball on the floor between the feet ( rice. 3); 2 – i.p.; 3 – turn to the left, lift the ball with your left hand; 4 – i.p. Perform the movements bending over, keeping your knees off the floor. Breathing is voluntary.

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

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

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

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

3rd grade

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

Complicated version: 1–2 – rise on your toes.

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

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

Exercise 4. IP: legs apart, ball in hands. 1 – throw the ball up; 2 – sit down, catch the ball with both hands ( rice. 4); 3 – in a squat, throw the ball up; 4 – stand up and catch the ball. The throw height is no more than 1–1.5 m. When performing the exercise, do not move from your spot.

Complex option: after throwing you need to sit down and stand up, then catch the ball. Breathing is voluntary.

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

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

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

Option: 3–4 – jump back with legs apart and together (backward).

Exercise 8. Walking in place, hitting the ball on the floor alternately with your left and right hands and catching with both hands ( rice. 8). Make each throw under a certain count, for example, count 1 or count 3.

Complicated version: complete a task moving forward. Breathing is voluntary.

4th grade

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

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

Complicated version: 1–2 – rise on your toes.

Exercise 3. IP: legs apart, ball in left hand. 1–2 – turn to the right, hit the ball to the floor; 3 – catch the ball with both hands ( rice. 3); 4 – IP, ball in the right hand; 5–8 – the same in the other direction. Throw the ball strictly vertically. Do not move your feet, do not lift your heels off the floor.

Exercise 4. IP: legs apart, ball in hands below. Throw the ball up, quickly squat down and slam one hand on the floor ( rice. 4), stand up, catch the ball with both hands. When performing the exercise, do not move from the spot. Squat on your full foot, keep your torso as straight as possible, watching the flight of the ball with your eyes. Do the clap alternately with your right and left hands.

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

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

Exercise 6. I.p.: sitting, arms to the sides, ball in the right hand ( rice. 6). 1 – high swing of the right (left) leg up, arms forward and pass the ball under the foot to the left hand – exhale; 2 – lower your leg, arms to the sides; 3 – bend your arms behind your head and pass the ball to your right hand – inhale; 4 – arms to the sides. Do the swings alternately with your right and left hands. The leg is straight, the toe is pulled back. When spreading your arms, you need to straighten your back. Perform the exercise energetically at a fast pace. After several repetitions, the direction of movement of the ball needs to be changed.

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

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

Educational and methodological manual

in physical education

General developmental exercises

with medicine balls

Developed by:

hands physical education

Dubna, 2008

Introduction

The proposed educational manual is devoted to organizing and conducting physical education classes using medicine balls. It is aimed at physical education teachers in schools and colleges. The purpose of this manual is to increase the level of physical fitness of students and replenish the methodological knowledge of physical education teachers.

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

Purpose of general developmental exercises:

· used to prepare for complex motor actions;

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

· for the development of motor qualities. Thus, performing exercises quickly will contribute to the development of speed. By achieving a maximum range of motion (for example, trying to bend lower or lunge wider), you can increase joint mobility and flexibility;

Help prevent flat feet and poor posture;

Helps develop strength.

The main task of general developmental exercises:

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

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

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

Set of exercises

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

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

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

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

5. I. p. - o. With. ball in hands; 1 - throw the ball up, sit down and touch the floor with your hands; 2 - stand up and catch the ball with your hands.

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

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

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

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

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

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

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

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

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

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

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

17. I. p. - lying on your back, the ball in your hands behind your head; 1 - sit down and, bending over, reach your toes with the ball; 2 - i. P.

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

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

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

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

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

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

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

25. I. p. - lying position, the ball lies on the floor between the hands; 1 - bend your arms and reach the ball with your chin; 2 - straightening your arms, do push-ups. P.

26. I. p. - o. With. the ball is held by the feet; 1 - jumping up, throw the ball with your feet; 2 - catch the ball with both hands.

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

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

Lesson plan for physical education for 4th grade

Sections: Elementary School , Sports at school and children's health

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

Tasks: Educational: consolidate the technique of dribbling and passing the ball with 2 hands from the chest.

Developmental: develop student interaction skills, dexterity, attention, coordination.

Educational: cultivate a sense of teamwork and a conscious attitude towards a healthy lifestyle.

Wellness: promote the development of correct posture, strengthen the foot muscles and respiratory muscles.

Venue: sports hall.

Equipment and supplies: basketballs, gymnastics wall.

B/W	Lesson content	Dos.	Guidelines
Preparatory part (11 min.)	Construction. Greetings. Reporting the objectives of the lesson.	1 min.	"Class! Be equal! Attention!
	Walking: – on your toes, hands on your belt, hands up; – on your heels, arms forward, hands behind your head; – on the outside of the foot, arms to the sides; – with toes inward, hands behind your back.	1.5 min	"Right! Walk around to the left – march!” Maintain a distance of 1m. Do not bend your knees, straighten your arms. Elbows apart, back straight. Watch your posture. The step is short.
	Run: – side steps with the right, left side; – backwards forward; - “snake”.	2 minutes.	The pace is average, keep your distance. Sliding step, hands in front of chest. Look back over your shoulder. Counter-movement to the left, “snake” march.
	Go to walking, restore breathing. Formation into a column of 2, followed by formation into 2 ranks.	1 min.	Hands up - inhale, hands down - exhale. “To the left in a column of 2 - march! Distance and interval 3 steps.”
	Outdoor switchgear complex with balls:	6 min.
	1. I.p.: stand, ball down; 1 – ball up, right back on the toe; 2 – i.p.; 3–4 – the same with the left. 2. I.p.: stand, ball in front of the chest; 1 – tilt your head forward, squeeze the ball with your hands; 2 – i.p.; 3 – head tilt back; 4 – i.p.; 5 – head tilt to the right; 6 – i.p.; 7 – head tilt to the left; 8 – i.p.		Bend over, head up. Keep your back straight. Press the ball with your fingertips. In i.p. relax your fingers.
	3. I.p.: stand, ball down; 1 – right to the side on the toe, tilt to the right, ball up; 2 – i.p.; 3–4 – the same to the left.		When bending over, look over your shoulder at your heel.
	4. I.p.: stand with legs apart, ball up; 1–4 – circular movement of the body to the right; 5–8 – the same to the left.		The amplitude is greater, look at the ball.
	5. I.p.: wide stance with legs apart, ball up; 1 – tilt forward – to the right, put the ball; 2 – stand with legs apart, arms up; 3 – lean forward – to the right, take the ball; 4 – i.p.; 5–8 – the same in the other direction.		When bending, do not bend your knees.
	6. I.p.: stand, ball down; 1 – right lunge to the side, ball on the chest; 2 – i.p.; 3–4 – the same from the left leg, to the left;		The body is straight, the lunge is deeper.
	7. IP: narrow stance with legs apart, ball up; 1 – forward the ball and touch the ball with your right toe; 2 – i.p.; 3–4 – the same on the other leg.		Swing with a straight leg. Calmly lower your leg to the floor.
	8. I.p.: stand, ball in front of the chest; 1 – jump legs apart, ball up; 2 – jump legs together, ball in front of chest; 3–4 – the same.		Jump on your toes, slightly bending your knees.
	9. Walking in place, ball in right hand.		Keep your back straight.
Main part (23 min.)	Breathing exercises “Balls are flying.” Standing, ball on chest. Throw the ball from the chest up, say “Oooh”.	1 min.	Basketball player's mid stance. Inhale through the nose, exhale extended. Straighten your legs when throwing the ball.
	Strengthening the technique of dribbling and passing the ball with 2 hands from the chest:
	1. Dribbling the ball in place in a high and medium stance with the right or left hand.	3 min.	Do not hit the ball with your palm, use your hand and forearm. Gently push the ball down - forward, apply the brush from the right (left) - from the side.
	2. Pass the ball with 2 hands from the chest on the spot.	3 min.	The ball is at waist level. Move your arms in a circular motion to pull the ball toward your chest. With a sharp straightening of the arms, send the ball forward, hands forward.
	3. Passing the ball and hitting the floor.	3	Throw over the center line. Bend your legs more, point your arms forward - down.
	4. Dribbling the ball in place followed by a 2-hand pass from the chest.	3 min.	Pay attention to the coordination of the work of the arms and legs, their simultaneous extension. Transmission by signal.
	6. Relay races with dribbling and passing the ball: a) “Passed - run back”	7 min.	Players of 2 teams stand in opposing columns at a distance of 5–6 steps. At the signal, the first pass the ball with 2 hands from the chest to the player in the opposing column and runs back to the end of his column. The next ones repeat the task until the first ones fall into place.
	b) “Dash”		The construction is the same. Pass 2 – with your hands from your chest, hitting the floor. After passing the ball, the player runs to the end of the opposing column.
	c) “Who is faster”		The distance between columns is 10-12 m. The first ones dribble the ball to the opposite column, circle it to the right, pass the ball to the first one and stand at the end of the column.
	Game “Ball in a Circle”	3 min.	Players form a large circle and settle for 1st, 2nd. The captains have the ball. At the signal, the balls are passed in a circle in different directions through one player with 2 hands from the chest. The ball should return to the captains faster. The losing teams complete the teacher's assignments.
Final part (6 min.)	Game exercise “Leading by signal” (to develop attention and the ability to dribble the ball without eye contact). Forming the class in one line.	2 minutes.	Ball players are located on one half of the court. The teacher is on the other half. With his hand he shows the direction of movement: up - dribble in place, forward - dribble backward, back - dribble forward, right - dribble to the right, left - dribble to the left.
	Drill exercises: – turns to the right; – turns left; - turns around. Summing up the lesson.	2 minutes.	Listen carefully and follow the teacher's commands. Be sure to maintain correct posture while performing turns. Recognize the best students and give grades to students.
	Homework: for the development of arm muscles: flexion and extension of the arms in a lying position The class exits the gym.	2 minutes.	15 times – girls; 20 times - boys. “Cool, to the left! March towards the exit!”

General developmental exercises with balls

Purpose of general developmental exercises:

used to prepare for complex motor actions;

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

for the development of motor qualities. Thus, performing exercises quickly will contribute to the development of speed. By achieving a maximum range of motion (for example, trying to bend lower or lunge wider), you can increase joint mobility and flexibility;

help prevent flat feet and poor posture;

help develop strength.

The main task of general developmental exercises:

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

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

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

Set of exercises

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

17. I.p. - lying on your back, the ball in your hands behind your head; 1 - sit down and, bending over, reach your toes with the ball; 2 - i.p.

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

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

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

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

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

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

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

25. I.p. - lying position, the ball lies on the floor between the hands; 1 - bend your arms and reach the ball with your chin; 2 - straighten your arms and do push-ups.

26. I.p. - o.s. the ball is held by the feet; 1 - jumping up, throw the ball with your feet; 2 - catch the ball with both hands.

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

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