Catalog of articles about sports and healthy lifestyle. Work program of the general physical training section for rhythmic gymnastics General physical training in artistic gymnastics

Propaganda rhythmic gymnastics in children's and youth physical education and sports clubs, centers and associations at the place of residence, secondary schools, educational institutions;
- strengthening the health of children and adolescents, involving them in regular classes physical culture and sports;
- strengthening sports ties with specialized rhythmic gymnastics centers Russian Federation;
- level up sportsmanship gymnasts and their acquisition of competitive experience.

1. Dates and place of the competition:

1. Ensuring the safety of participants and spectators:

Physical education and sporting events are held at sports facilities that meet the requirements of the relevant regulatory legal acts in force on the territory of the Russian Federation and aimed at ensuring order and safety of participants and spectators, as well as subject to the availability of certificates of readiness of sports facilities for holding events approved in the prescribed manner.

Participation in these competitions is carried out only if you have a life and health insurance contract against accidents, which is provided in credentials commission for each competition participant.

1. Competition organizers:

The general management of the organization and conduct of the tournament is provided by the ANO "SK Alexandra Ermakova".

The direct conduct of the competition is entrusted to the main panel of judges.

Chief judge of the competition: Ermakova A.A.

1. Competition program:

4-5 years:

1.fold

2.butterfly with forward bend

3.frog

4.ring

5.knee bridge

6.bridge standing/from the floor

7. twine right, left

8. balance on the pass

9. roll forward

10. turn on the pass

6-7 years:

1. standing bridge

2. roll onto the chest from the bridge

4. corners on the floor in 10 seconds.

6.balance of arabesques

7.balance attitude

8. turn passe

9.rotate attitude

10.flip forward

12.jumping over a double-folded jump rope in 15 seconds.

8-9 years:

1. standing bridge

2. roll onto the chest from the bridge

3.right split, left split from the bench

4. corners on the floor in 10 seconds.

5.balance with leg to side with arm

7.balance attitude

8.rotate attitude

9.jump touching from gallop

11.jumping rope in 20 seconds.

12. eshapé forward (3 attempts)

13.throw with a knot, catch on the neck in a wheel

14.spinner with hoop right and left hand

15.rotation on the right, left hand forward, rotation on the neck

16. Throw the hoop, somersault forward, catch while sitting on the floor at the feet.

10-11 years:

1. standing bridge

2. roll onto the chest from the bridge

3.right split, left split from the bench

4. corners on the floor in 10 seconds.

5.balance with leg to side with arm

6.balance ring using hand

7.balance attitude

8.rotate attitude

9.jump touching from gallop

10.jump touching with a push from both legs

11.spinner with hoop right and left hand

12. rotation on the right, left hand forward, rotation on the neck

13.throw a hoop, somersault forward, catch in a wheel on the elbows

14.throwing a hoop with a plate, catching it in the aisle on a goat

15. roll the ball over the back and back

16.three hits with the right and left hands

17. throwing the ball, catching at the feet while sitting on the floor

Showcases are welcome!!!

The competition starts at 10:00 at the address: Mitino, Novotushinsky proezd, building 8, gymnasium 1538 (blue building). Entry fee 1500 rub. For any questions, please call 8-965-377-99-75 Ermakova Alexandra.

1. Determination of the winners:

Winners and runners-up are determined by the highest amount of points.

1. Awards:

Gymnasts who took 1st, 2nd, 3rd places in each age group are awarded medals, diplomas and valuable prizes; gymnasts who took 4th, 5th, and 6th place are awarded diplomas and valuable prizes.

Specialist. Prize for the team with the most points!!!

1. Financial expenses:

The entry fee is 1,500 rubles per gymnast.

1. Conditions:

Expenses associated with the travel of participants, judges, and representatives are borne by the sending organizations.

Expenses associated with the organization, holding of competitions and awarding the winners are carried out by the ANO "SK Alexandra Ermakova".

1. Applications:

Confirmation of participation will be accepted until November 25, 2017.

Applications for competitions are accepted:

E-mail: [email protected] tel: +7 965 377 99 75 Ermakova Alexandra.

This Regulation is a challenge to the competition.

Akhmadullina Lyudmila Mikhailovna, trainer-teacher in artistic gymnastics, MBU DO "Youth Sports School No. 1" NMR RT, Nizhnekamsk, Republic of Tatarstan.
This material is intended for additional education trainers. Here we consider the SFP material (special physical training) for NP groups ( initial training): exercises for developing strength, flexibility, jumping ability, etc.

Date of publication: 06/07/2018

SPECIAL PHYSICAL TRAINING

Special physical training (SFP) in gymnastics is a process that includes a system of methods and techniques aimed at developing or maintaining the optimal level of specific motor qualities ensuring technically correct, reliable execution gymnastic elements, compounds and competitive combinations.

The focus of SFP is varied. It is used for both general and local, local effects; as a developmental and supportive tool. The load received by gymnasts during SPT can be “impact” or gentle in nature, used to restore body functions, etc.

In the process of biological development, the physical, psychomotor qualities of gymnasts and their motor abilities develop in accordance with the general laws of evolution of the human body and the growth of the athlete’s skill. However, as practice and research show, the course of natural development of qualities itself cannot satisfy the ever-increasing demands on the complexity of exercises and the technical capabilities of gymnasts. Therefore, in parallel with training, technical training and training of athletes, systematic work must be carried out to develop, improve and maintain the optimal physical and functional state of gymnasts at all stages of their sports career.

The most important aspect of SPT in relation to modern artistic gymnastics practice is integrated development physical qualities in specific operating modes , characteristic of certain types of gymnastic all-around and specific exercises. At the same time, the importance of the so-called basic physical training , which includes a set of special tools and methods that ensure the effective formation and implementation of basic gymnastics skills in competitive practice. In this regard, it is legitimate to talk about SPT in relation to the development of various structural groups of movements and basic motor actions. This is, in particular, jumping (jerk), rotational (including pirouette), board jumping, rack training, etc.

The coordination complexity of many gymnastic elements and the development of movements that are new in structure require each time additional improvement of SPT methods that can provide the necessary physical basis for the most effective training of exercises. For example, performing elements hanging from behind on uneven bars of different heights, “twisted turns”, flights, transitions from a small amplitude of movement to a large one and vice versa, requires special stretching and (or) “pumping” that meet the structural and technical specifics of these movements.

Level planning physical fitness and a step-by-step process of related training aimed at integrated development motor abilities necessary for training (speed-strength and strength qualities, joint mobility, type-specific endurance, psychomotor and muscle-motor differentiation abilities, vestibular stability, etc.) is one of the main conditions for managing the learning and training process in artistic gymnastics. Insufficient attention to the development of at least one of the components of physical training leads to a delay in the learning process, long-term stagnation in the growth of sports skills, failures in preparation and, accordingly, performance in competitions.

In this regard, at the stage of specialized training it is important individualization of SFP . The coach must know the structural features of the motor qualities of each gymnast, the characteristic deficiencies in his training, know what causes them, and the main ways to eliminate them.

Frequently encountered disadvantages of SPT include, for example, weak extensor muscles (both legs and the whole body) and, as a consequence, a deficiency in the speed-strength capabilities necessary for push-offs.

A consequence of weakness of the back muscles, especially in the lumbar and thoracic regions, are errors in posture, loss of “line” when performing exercises on the crossbar, uneven bars, etc.

Insufficient active flexibility in the lower spine and hip joints is the cause of incomplete flexion, “folding” during swings, passes, etc. The lack of good mobility in the shoulder and hip joints negatively affects the performance of elements on pommel horse, balance beam, and floor exercises.

Unpreparedness of the muscles of the thigh, lower leg, ligamentous apparatus ankle joint to work in the yield-stop mode often causes not only errors in landings, but also serious injuries.

It is important to emphasize that the training effect, caused by repeated performance of various gymnastic elements, combinations, and competitive combinations, cannot in any way replace SPT. Only with properly planned (including individualized) SPT will the potential of gymnasts’ motor abilities be constantly increased in accordance with principle of advanced development and effectively interface with technical training in each type of gymnastic all-around.

It has been established that SFP is most effective only when it is carried out in unity with general physical training . At the same time, however, the required ratio of general physical training and physical training depends on the stage of long-term training. So, if for beginner gymnasts the required ratio of these two types of training is approximately equal, then for masters of sports, even in the preparatory and transition periods, general physical training is no more than 5-15% of training time, not to mention competitive microcycles, when physical physical training means are used even less . At the same time, it is an erroneous practice when, when preparing for competitions, gymnasts completely abandon general physical training tools, such as morning run, walks, outdoor games, swimming in the pool, etc. There are also cases when coaches in the competitive mesocycle sharply reduce or completely stop working on physical training, without taking into account that lagging physical qualities need constant, systematic improvement.

SFP MATERIAL FOR IR GROUPS

Exercises to develop strength

Exercises to develop flexibility

Exercises forjumping ability

Exercises for developmentyou were fast

Exercises to develop endurance

LITERATURE

1. Menkhin Yu.V. Physical training in gymnastics. - M.: FIS, 1989.

2. Smolevsky V.M., Gaverdovsky K).K. Gymnastics. - Kyiv: Olympic literature, 1999.\

Z. Artistic gymnastics / Ed. Yu.K. Gaverdovsky, V.M. Smolevsky. M.: Fis, 1979.

Physical training of athletes, including young ones, is one of the pressing problems modern theory and sports training practices. To improve technical readiness, both means of special physical training and gymnastic exercises of associated impact are used.

The successful implementation of comprehensive physical education of young gymnasts largely depends on the skillful selection of means and methods of physical training over a number of years in the annual cycle.

Complete physical training includes general and special training, between which there is a close connection. This division allows you to better build the pedagogical process using various means and methods.

Special physical training is directly aimed at developing physical qualities specific to a given sport. The means of special physical training are: 1) competitive exercises, i.e. holistic actions that are performed in compliance with all requirements established for the competition; 2) special preparatory exercises

directly aimed at developing physical qualities. These are exercises aimed at developing muscle groups, bearing the main load when performing a holistic action. General physical training is aimed primarily at general physical development gymnasts, i.e. development of physical qualities, which, although not specific to a given sport, are necessary from the point of view of a comprehensive increase in the functional capabilities of the body. General physical training enriches the athlete with a wide variety of skills. Despite the different specific manifestations of physical qualities, they all have common patterns of development, on the basis of which they manifest themselves in a particular sport. General physical training is aimed at the overall harmonious development of the whole body, the development of all its muscles, strengthening the organs and systems of the body and increasing its functionality, improving the ability to coordinate movements, increasing speed, strength, endurance, agility, flexibility, correcting deficiencies in physique and posture. young athletes. The specific choice of means depends on the inclinations of the participants, the existing traditions of the sports team and the available opportunities. It should also be taken into account that increasing the indicators of one of the physical qualities (strength, speed, endurance, flexibility, coordination capabilities) is impossible at a certain level of development of the others.

For young gymnasts, the means of general physical training will be walking, running, climbing, exercises to develop a sense of balance, general developmental exercises with and without apparatus, and exercises with weights. A significant place in the program of their activities should be given to outdoor and sports games, various types athletics, swimming and diving.

General and special physical training should be presented in all types of the annual cycle - preparatory, competitive (main) and transitional, but the ratio and tasks change.

In the first years of training, it is necessary to pay great attention to general physical training; it contributes to the diversified development and increase in the functional capabilities of the body of young athletes. General physical training should be carried out throughout the year, varying in volume depending on the training period. The authors of the programs emphasize that one of the the most important conditions in classes with young gymnasts there is a combination of special and general physical training, because Only under this condition can one achieve high sporting results.

In many sports, the speed of movement must be maintained at a maximum level for some time. This requires special endurance. Numerous data indicate that strength training is an important condition for the development of other motor qualities.

Today every schoolchild knows what general physical training is. Physical education lessons, in addition to teaching entertaining sports games, are designed to develop children's capabilities. For this purpose, general physical training is used. It is not only part of the school curriculum. General physical training is required for professional athletes. It is also indispensable for adherents of a healthy lifestyle. Let's get acquainted with the goals, the main set of physical fitness exercises and age standards.

Goals

General physical training is aimed at developing human strength, endurance, flexibility, agility and speed. In addition, do not forget that any physical activity improves health. General physical fitness has a positive effect on the body at the molecular level. It significantly improves physiological and biochemical processes. The body becomes more resistant to negative influences, immunity increases, and the aging process slows down.

When wondering what general physical training is, many perceive it as a sport. But this is not entirely true. Ensuring the comprehensive development of a person, general physical training is the basis for special physical training.

Ruffier-Dixon test

Before physical fitness classes, it is necessary to correctly assess the physical qualities of a person. The Ruffier-Dixon test (or test) is a special load complex designed to determine the performance of the heart at various levels of physical activity.

There are direct and indirect assessment methods. Their essence is to measure heartbeats during periods of recovery after physical activity. The heart rate is determined in a lying position for 15 seconds before and after exercise (usually squats). During the minute break, heart contractions are measured twice. Then the three indicators are summed up, multiplied by 4 and subtracted by 200. The resulting number is divided by 10. If the index value is less than 3, this indicates good performance of the person. The average result ranges from 3 to 6. The range 7-9 indicates satisfactory performance. But indicators of 10 and above indicate heart failure.

This test should be done every eight weeks. Changes in results indicate improvement or deterioration physical fitness(i.e. overtraining).

How to build sets of exercises?

The basis of general physical training can be any sport ( Athletics, swimming, martial arts, outdoor games, etc.). It is important to remember when constructing sets of general physical fitness exercises that this kind of program is aimed at the harmonious development of physical skills. Narrow specialization must be eliminated. For example, you cannot intensively develop strength at the expense of flexibility or speed at the expense of strength.

General physical fitness exercises differ in category, method of execution and area of ​​influence. It makes more sense to start with simple ones and gradually move on to complex ones. To begin with, you can take one from each category simple exercise. And during the first month, increase the number of repetitions and approaches. This will allow you to smoothly and correctly change the vector of load on the body and prepare yourself for the next level.

Class schedule

In order for general physical fitness training to be as beneficial as possible and not harm the body of beginners, their number should not exceed three days a week. Typically classes are held on Monday, Wednesday and Friday. Each training day involves performing exercises from one category or a combination of them. An advanced level of training allows you to practice more often, with one or two breaks per week.

Before starting general physical fitness training, it is recommended to perform a maximum physical endurance test. To do this, you need to warm up and perform the entire set of exercises (according to plan, one after another) with a break of two minutes. It is important to give 100% effort for as many reps as possible. This test should also be taken when moving to the next level of training.

Warm-up

Each physical training session should begin with a warm-up. It involves warming up the body muscles, mobilizing the joints, light stretching and increasing the heart rate. This part of the program usually takes no more than five minutes. True, if general physical training complex is the basis for professional athletes, then the warm-up may additionally include exercises with a skipping rope (no more than a minute) and two or three exercises from the main complex (three to four repetitions).

Strength exercises

One of the goals general physical training programs is the development of strength. And exercises such as push-ups, pull-ups, standing presses, abdominal swings, squats, and planks help achieve it. This is the main complex. It should be performed in a clear sequence.

Let's pay attention to the technique of performing certain exercises.

For beginners, it is better to do push-ups on your knees. The number of repetitions ranges from 1 to 15 in 3-4 sets. In the future, you can switch to the prone position with the same numerical performance indicators.

Pull-ups are done on a low bar with a narrow and reverse grip. The number of repetitions ranges from 1 to 15 times.

Beginners perform squats on two legs from 1 to 30 times. Professional athletes and people with high level preparations make this exercise more difficult by doing it on one leg. The number of repetitions is the same on each leg.

The plank is held on the floor for 60 to 90 seconds. The angle between the floor and hands is 45 degrees. Beginners can perform this exercise using their elbows. The hold time must be at least 30 seconds.

Professionals to the general security complex General physical training adds traction behind the head while sitting on the floor (with a shock absorber), side bar and the gluteal bridge (with two or one leg).

Cardio classes

Cardio exercises include jumping jacks, sprinting and long distances, jumping rope. In this complex, do not forget about the pace. For example, the number of jumps with a change of legs per minute is approximately 45-50. And in jumping rope, the optimal indicator is 100 times per minute.

Professional athletes sometimes combine this complex with strength exercises. It should not exceed 10 minutes in time.

To make the exercises easier and without putting extra strain on the heart, you need to remember to breathe. It should be kept in a certain rhythm of inhalation and exhalation.

Hitch

If a warm-up is necessary to warm up the body before general physical fitness training, then it is recommended to properly “cool down” after it. This is what the cool-down is for. The intensity of the exercises increases your breathing and heart rate. If you stop abruptly after finishing your workout, you may experience nausea and dizziness. This is due to the fact that the blood, which is in large quantities in the muscles, does not have time to reach the internal organs. A cool-down allows you to smooth out the transition to rest after general physical training.

What is the load on the heart muscle can be felt precisely by ignoring this component of the program. After all, in the process, blood pressure normalizes and overall body temperature decreases. Cooling down also helps reduce post-workout pain and aches and helps to better restore strength.

This part of the general physical training program includes two phases. At the first stage, the athlete needs to gradually bring his pulse and breathing back to normal. To do this, it is recommended to gradually stop the exercises and reduce the rhythm.

In the second phase, stretching of the muscles occurs, the training of which was aimed at by a set of general physical training exercises. This helps to remove metabolic products and normalize local blood flow. Also, stretching hot muscles makes them more flexible and elastic.

It is better to do the cool-down smoothly without jerking or pain. It is recommended to hold the muscle tension for 20-40 seconds.

Cool-down exercises include smoothly pulling your head in different directions with your hands, bending your legs in turn (while standing, the heel touches the buttocks), folding (bending towards your legs while sitting on the floor), twisting the spine while lying on the floor, stretching shoulder joints etc.

Standards

The level of development of a person’s physical qualities is assessed according to the standards of general physical training. School program has a clear table of indicators that vary depending on the age and gender of the child. The standards allow for certification of students in physical education lessons.

Let us present the main complex of general physical training at school and quantitative indicators in the table.

The school general physical training program also includes running against the clock. Distances range from 60 to 1000 meters, as well as shuttle running (3 x 10 m).

For students, the indicators are higher and the range of exercises is wider. This can be seen in the following table.

As for professional athletes, the standards here largely depend on the type of sport and level of training. People who simply want to keep themselves in good shape are advised to focus on the standards intended for certification of 1st-3rd year students.

Physical training of female athletes sports school in rhythmic gymnastics includes general and special physical training, special motor, functional and rehabilitation training.

General physical training (GPP) is a comprehensive process of comprehensive physical education aimed at strengthening health, the musculoskeletal system and development general endurance gymnasts This is physical training carried out without regard to a specific type of activity.

With the help of general physical training, athletes master motor skills, abilities, physical, psychomotor, moral and volitional qualities that serve to solve the following problems:

• general physical education and the improvement of future gymnasts, who must be able to run, jump, ski, and master the basic elements sports games, i.e. be physically versatile athletes;
• expansion of functional, motor capabilities and strengthening of the musculoskeletal system of future gymnasts, taking into account the specifics of rhythmic gymnastics.

The means of general physical training are: general developmental exercises, running, swimming, skiing, skating, cycling, sports and outdoor games.

Special physical training (SPT) is a specially organized process aimed at developing and improving the physical qualities necessary for the successful development and high-quality performance of rhythmic gymnastics exercises.

7 Basic Physical Abilities:

• coordination - the ability to expediently organize muscle activity and agility - the ability to master new movements and rearrange activities in accordance with the situation; for development they use tasks, games, relay races, including complexly coordinated actions and exercises with objects;
• flexibility - mobility in joints - the ability to perform large amplitude movements passively and actively, its development is facilitated by exercises to develop the mobility of various joints - spring stretching, swings, fixing poses, relaxation;
• strength - the ability to overcome external resistance or counteract it due to muscle efforts in static and dynamic movements; there are exercises for the strength of the muscles of the arms, legs, and torso: flexion and extension, abduction and adduction, circular movements, running, jumping, lunges, squats;
• speed - the ability to quickly react and perform movements at high speed and frequency, develops when performing exercises to develop reaction speed, speed and frequency of movements when performing basic exercises;
• jumping ability is a speed-strength quality manifested in the height of take-off; its development is facilitated by exercises to develop strength, speed and height of take-off, as well as jumping endurance;
• balance - the ability to maintain a stable position in static and dynamic exercises, is improved in the process of maintaining a stable position in complicated conditions: after dynamic movements, after irritation of the vestibular analyzer, with vision turned off, on a reduced, increased support;
• endurance is the ability to withstand fatigue, developed in the process of performing various tasks against a background of fatigue.

Insufficient attention to the development of at least one of the components of physical training leads to a delay in the learning process, long-term stagnation in the growth of sports skills, failures in preparation, and, accordingly, performances in competitions. In this regard, at the stage of specialized training, individualization of SPT is important. It is important for the coach to know the peculiarities of the structure of the motor qualities of each gymnast, the characteristic deficiencies in her preparation, and to know the main ways of their possible elimination. SPT is most effective when it is carried out in conjunction with general physical therapy.

Special motor training is the process of developing the abilities necessary for the successful mastery and high-quality performance of exercises with objects.

These include the following psychomotor abilities:

• propriaceptive (tactile) sensitivity - “sense of an object” - performing exercises with objects with varying their parameters: increasing and decreasing, making them heavier and lighter;
• coordination (coordination) of body and object movements - performing exercises in unusual starting positions, simultaneously with several objects, asymmetric movements, movements in pairs, threes;
• distribution of attention to the movement of the body and object, to two objects, to oneself and partners, to “one’s” object and partners’ objects - work with double or two objects, parallel and asymmetrical, work
• speed and adequacy of reaction to a moving object (object) - throws and throws to a given height and distance, catches from partners after a roll, rebound, throw, with a turn after the signal.

Functional training is the development of the ability to perform large volumes of training loads at high work intensity and without reducing quality, i.e. development of special endurance. By means functional training are: - running, cross-country, swimming; 15-20 minute complexes aerobics or rhythmic gymnastics; dances of any style for 15-20 minutes; jumping series with and without objects (especially valuable with a jump rope); double competition combinations; a circle of competitive combinations with short rest intervals.

Rehabilitation and recovery training is an organized process of eliminating the adverse effects of intense exercise and accelerating recovery processes after stress. Special attention in rhythmic gymnastics, rehabilitation and preventive measures should be taken for the musculoskeletal system (spine, ankle, knee and hip joints) and restoration measures for nervous system gymnasts

From the Rhythmic Gymnastics Training Program of the Kirov Youth Sports School