Throwing the ball while sitting from behind the head standards. Lesson outline: "Throwing a stuffed ball"

11.06.202127.05.2017

Arrangement of students by calculating“Six, three, on the spot - Calculate”, “According to the calculation step - March!”

Guys, and now we will get acquainted with unusual exercises, wherestretching exercises, static postures (asanas) and dynamic complexes, where one posture smoothly replaces another, prevail.

A set of exercises "Hatha Yoga"

Exercise Hatha Yoga "Frog".

I.p .: Standing straight, legs together, arms lowered along the body. Put your right leg to the side, stretch your arms to the sides. Sit down, bend your arms at the elbows.

OMU: Keep your back straight, do not lower your head. The feet are placed parallel to one another. Dosage - 3 times.

Hatha Yoga "Rashteira" exercise.

I.p.: Get up, nn. wider, turn the knees of the foot outward. Turn the left foot to the left while lunging in this direction: the left knee is bent at a right angle, the right leg is straight. Hold for 1-2 counts. Keeping a low position above the floor, turn on your heels and go into a forward lunge, then lower your hands to the floor to perform 10 push-ups. Shift your body weight to the left side and lunge to the right to finish the exercise. Dosage - 1 rep each side.

5. Corrective exercise "Steady Tin Soldier".

I.p .: kneel down, press your hands tightly to the body. Lean back as low as possible, keep your back straight, and then straighten up.

OMU: Keep your back straight, do not bend. Sit on your heels, relax. Dosage - 3 times.

6. Hatha Yoga Exercise "Sleeping Dragon"

I.p.: Sitting on your heels, hands on your knees. Spread the heels to the sides, knees together, take the body back, go to the elbows. Then lie on your back.

OMU: Do not bend in the lower back, relax. Hold for 15 counts.

7. Exercise Hatha Yoga "Starfish".

I.p .: Sit, legs bent at the knee joint, lay on the floor in the form of a “fan”, lie on your back, arms to the sides.

WMU: Lie down, arms to the sides, relax and calm. Dosage - 1 time.

8. Exercise Hatha Yoga "Water Strider".

I.p .: Lying on his stomach, arms extended forward, head resting on his hands. Spread your arms and legs to the sides, raise your head up.

WMD: Head should be high off the floor, legs spread as wide as possible. Lie down, rest. Dosage - 3 times for 8 - 10 seconds.

9. Respiratory gymnastics "Throw" I. p. - o.s., legs slightly narrower than shoulder width, straight arms with a medicine ball enclosed between the palms, bend at the elbows and wind up behind the head. Imitation of throwing a medicine ball from behind the head - inhale, in and. p. - exhale.

10. Psycho-gymnastics "Barbell". The child lifts a "heavy barbell". Then he throws her away. Resting

Throwing a stuffed ball with both hands over the head from a place to a distance. Arrangement of students:"In one line - Stand up!"

I.p .: standing facing in the direction of throwing, the left leg is in front, the right leg is behind on the forefoot, the ball is in bent arms above the head. 1 - bend the right leg and transfer the body weight to it, take the hands with the ball back; 2 - straightening the right leg, throw the ball forward and up.

WMD: Pay attention to the rotational-extensor movement of the right leg, moving the body forward, straightening the legs at the end of the movement. Do not take your right leg off the support.

Dosage - 10-12 times from a standing position with the right (left) leg in front.

Do you want to have powerful and crushing blow? Like Nikolai Valuev or Mike Tyson? If your answer is yes, then this article is for you! Today we will tell you about such an indispensable training tool as medicine ball. Yes Yes! It is he who is used by the leading athletes-Champions in their daily training. For example, the world-famous Ukrainians, the Klitschko brothers, have developed their crushing blows exclusively by throwing stuffed balls ...

Medicine ball exercises are designed to develop and improve the strength and power of athletes in those sports disciplines where explosive power is needed, as well as hits, throws, all kinds of jumps, in general, a sharp change in direction of movement, and so on.

Medicine ball (hereinafter NM), what is it?

The medicine ball is a specially weighted stuffed training projectile used not only by athletes, but also by doctors for medicinal purposes in post-traumatic programs and rehabilitation activities. There are several different sizes of medicine ball, but we recommend playing with balls that are approximately the same size as a volleyball or its basketball brother.

The mass of the ball often varies in the range of 0.5 - 4 kilograms. For novice athletes, it is recommended to use very light stuffed balls, weighing 0.5 - 1 kilogram. The emphasis should primarily be on right and subsequently impeccable performance exercises, with a gradual subsequent increase in the weight of the projectile.

It is important to understand that firstly: each throw of the ball must be done explosive and the most powerful. The second key point is that in this version of the training you should direct the main emphasis of the load not on the arms, but on strengthening the muscles of the torso, in particular the muscles of the press and back.

A typical beginner's mistake is that the athlete throws a stuffed ball mainly by hand strength and upper shoulder girdle. Actually need to work with the whole body entirely, connecting the muscles of the press and back throughout the entire time of the throw. It is important to understand that the power, strength and direction of the attacking blow in boxing, wrestling, volleyball and other sports corps work.

We strongly advise you to add medicine ball exercises to your training program, in parallel with weight lifting. Already even one training a week with the use of medicinba significantly increases the strength and power of your attacking blow after 4-6 weeks of constant training.

Explosive strength drills using medicine balls and similar implements.

Starting position - stand legs apart, medicine ball in front of the chest;
- sit down on the right leg with the body tilted to the right;
- pass the ball to the right hand, push the ball up;
- catch the ball with both hands overhead;
- then the same - in the other direction.
With two hands, throw the ball up 1-2 m, followed by catching (the weight of the stuffed ball is 1-3 kg).
Sitting on the floor, alternately transfer NM from hand to hand.
Starting position - feet shoulder-width apart, while the torso is tilted forward. Quickly straightening up, throw NM up and catch it.
From a squat, throw NM with both hands up, straightening up, to catch the ball.
From position: sitting on the floor, throw the ball up with both hands, then quickly take a supine position, and immediately get up and catch the ball.
Starting position - NM on the right hand, toss up and catch with two hands (one hand). The same, crouching when catching the ball.
Starting position - arms to the sides, NM in the right hand. Passing the ball from hand to hand overhead.
Throwing and throwing exercises (shots, stuffed balls, stones, sandbags. Weight of shells 1-5 kg):
- pushes from the chest with two, one hand. Options: in a jump, with a change of direction;
- with two hands at the same time from behind the head forward and upward;
- two hands from the bottom forward-up;
- two hands back over the head;
- bending over, throw the ball with both hands between the legs back;
- standing with their backs to each other, throw the ball back and up through the side with the torso turned to the left (right).
- from the “lying on the back” position, quickly pushing out the stuffed ball with the feet, the partner must catch the ball and immediately throw it on the feet of the lying athlete.
Throwing small balls with one hand from behind the head forward:
- to the target from standing, sitting, kneeling positions;
- over high obstacles from a standing position;
- in targets in the direction of running or located away from the direction of running;
- on moving targets;
- from a preliminary run-up, a throw at a distance;
- to the distance of the rebound from the wall;
- ricochet shots at the target.

Guidelines: the pace is fast and maximum, doing the exercises in time, increasing the intensity.

Rice. 1 Medicine ball toss

Exercise 1 (Fig. 1).
Tossing a medicine ball with one hand overhead and catching it with the other hand.
The exercise is performed at an average pace for 20-30 seconds.

Rice. 2 Medicine ball throw

Exercise 2 (Fig. 2).
Throwing a stuffed ball from behind the head, first with the right and then with the left hand at a distance.
5-6 throws with each hand.

Rice. 3 Throwing a medicine ball over the head with both hands

Exercise 3 (Fig. 3).
Starting position: standing, medicine ball in raised hands.
Throwing a stuffed ball over the head with both hands.
Repeat 6-10 times.

Rice. 4 Medicine ball throw from the chest

Exercise 4 (Fig. 4).

Throwing a stuffed ball from the chest, first with the right and then with the left hand.
Repeat 5-6 times with each hand.

Rice. 5 Throw medicine ball from the chest with both hands

Exercise 5 (Fig. 5).
Starting position: standing, medicine ball in the hands in front of the chest.
Throwing a stuffed ball from the chest with two hands.
Repeat 6-8 times for throwing distance.

Rice. 6 Throwing a medicine ball with two hands from below

Exercise 6 (Fig. 6).

Throwing a stuffed ball with two hands from below.
Repeat 6-10 throws.

Rice. 7 Throw medicine ball over you

Exercise 7 (Fig. 7).
Starting position: standing, stuffed ball in the lowered hands in front.
It is necessary to bend over and throw a stuffed ball through yourself.
Perform 6-10 times, practicing the throw technique.

Rice. 8 Throwing a stuffed ball with two hands forward over oneself with a forward inclination

Exercise 8 (Fig. 8).
Starting position: standing, stuffed ball in lowered hands behind the back.
Throwing a stuffed ball with both hands forward over oneself with a forward inclination.
Repeat 6-10 times.

Rice. 9 Throw a medicine ball back between the legs with an inclination forward

Exercise 9 (Fig. 9).
Starting position: standing, feet shoulder-width apart, stuffed ball in arms extended forward.
Throw a medicine ball back between the legs with a forward lean.
Repeat 6-10 times.

When testing, it is important to consider:

individual abilities of the child;

features of the tests, which should reveal even the most insignificant deviations in the motor development of the child.

Before performing control motor tasks, a small warm-up should be carried out (calm walking, turning into running, continuous running for 1.5 minutes, breathing exercises).

Tests are best done in a playful way so that children enjoy the activities, so that they can experience the “muscle joy” of physical activity.

It should be noted that older preschoolers are very interested in performing the above tests. Observations have shown that the majority (60%) constantly strive to compare their results with those of their peers. Some children (30%) even think about how to improve their performance, try to repeat the same task repeatedly, turn to the teacher for help and strive to achieve good results. And only a small part of children (10%) remain passive and inert.

Physical fitness diagnostics should be carried out at least twice during the academic year (September - May).

Children who completed all tests, with results within the age norms, can be attributed to the average level of physical fitness; above indicative indicators (more than three indicators) - to a high level of physical fitness. If out of seven tests, the child has three or more indicators below the norm, then he has a low level of physical fitness.

Diagnostics of psychophysical qualities

Tests to determine the speed - power qualities.

Throwing a stuffed ball. (1 kg.) with both hands from behind the head from the starting position.

The test is carried out on a flat area with a length of at least 10 m. The child stands at the control marking line and throws the ball from behind his head with both hands forward from the initial standing position, one leg in front, the other behind or legs apart. When throwing, the feet must remain in contact with the ground. Movement is allowed following the throw. 3 attempts are made. The best result counts.

Standing long jump

Examination of long jumps from a place can be carried out on the site of the kindergarten in the warm season, and indoors in the cold season. The jump is performed into a sand-filled jumping pit or onto loosened ground (1x2 meters in area). Under adverse weather conditions, jumping can be carried out in the gym, for this a gym track can be used.

The child is offered, pushing off with both legs, with an intensive wave of the arms, from the marked line of repulsion to the maximum distance for him and landing on both legs. When landing, do not lean behind your hands. The distance between the repulsion line and the footprint (along the heels) is measured upon landing (in cm). 3 attempts are made. The best attempt counts.

The test is intended for children from 3 to 7 years old.

Throwing a soft ball for a distance

The examination of the throwing range is carried out on an asphalt track or a sports ground. The throwing corridor must be at least 3 meters wide and 15-20 meters long. The track is pre-marked with chalk with transverse lines every meter and the distance is numbered with numbers. The repulsion line 40 cm wide is shaded with chalk. On command, the child approaches the repulsion line, from I.p. while standing, he throws the ball (200 gr.), with one hand from behind the head, one leg is placed in front of the other at a step distance. When throwing, you can not change the position of the feet. The best result of three attempts is counted.

The test is intended for children from 3 to 7 years old.

Diagnostics of the physical development of preschoolers

Tests to determine the speed.

In the lessons in schools there is a special exercise for working with a stuffed ball, and we need to figure out what are the standards, techniques and methods for performing such an exercise. There is even information on the Internet that with the help of a stuffed ball, the Klitschko brothers trained their famous punches of great power.

Why medicine ball exercises? - The main task is to develop in children the speed and speed of reaction, endurance, accuracy and work with the ball will allow developing physical skills, where a quick change in direction of movement is necessary.

Methodology and technique of throwing the ball

Standards for throwing a ball weighing 1 kg from a sitting position

Throwing a stuffed ball 1 kg from a sitting position, in cm	boys			Girls

1 class	295	235	195	245	220	200
Grade 2	310	245	215	280	215	175
3rd grade	360	270	220	345	265	215
4th and 5th grade	380	310	270	350	275	235
6th grade	430	350	305	355	300	250
7th grade	465	415	390	430	350	300
8th grade	565	435	395	480	390	340
Grade 9	695	530	430	545	445	385
Grade 10	795	600	480	580	470	405
Grade 11, 2 kg boy / 1 kg girl	810	630	520	600	500	450

Note: it is better to check the standards and the weight of the projectile with the teachers of the school.

Ball weight can range from 1kg to 8kg+ depending on the goals of the exercise.

Heavy fitness balls over 8 kg, diameter 37 cm are designed for fitness to strengthen throws and grips. Training with a soft ball is safe and comfortable, they are not traumatic. Increasingly popular with fitness clubs and CrossFit workouts.