Subject. Carrying out the oru complex with objects Exercises with a tennis ball. Favorite exercises 10 exercises with tennis balls

I.p. – the ball is on the back of the palm of the right hand, the left hand covers the ball from above. Perform circular movements with the ball to the right and left. The same with the other hand.

Throwing the ball up with one hand, catching it with both hands. The same, but catching with one hand.

I.p. – arms out to the sides, ball in the left hand. Hit the ball with your left hand on the floor, catch it with your right, and vice versa.

Transferring the ball from one hand to the other around the neck, torso, knees to the right and left.

I.p. - right forward. Throw the ball under your right foot and catch it with both hands.

The same with the left leg.

I.p. – wide stance with legs apart. Transferring the ball from one hand to the other under your feet in a figure eight.

I.p. - Same. Rolling the ball on the floor around your feet in a figure eight pattern.

Ball in right hand, overhand grip. Throw it up and catch it with your right hand.

The same with the left hand.

Transferring the ball behind your back from one hand to the other.

Juggling two balls.

Simultaneous throwing and catching of two balls.

Passing two balls in pairs. One partner passes the ball to the other by hitting the floor, who performs a pass from the chest.

The same, but one of the partners has both balls, who passes them to the other with a rebound from the floor, and he must catch them.

Dribbling the ball around your feet to the right, left.

I.p. – wide stance with legs apart. Dribbling the ball with a figure eight under your feet.

Throw the ball up, clap behind your back, then in front of your chest and catch.

Throw the ball at the wall with one hand, catch the bounced ball with both hands.

The same as in ex. 18, but the ball must touch the floor before it touches the wall.

I.p. – bend the right knee forward. Transfer the ball from one hand to the other around the hip.

Alternately lifting the right and then the left straight leg, transfer the ball from hand to hand.

I.p. – move your right hand back, holding the ball. Throw it up with a wrist movement, catch it in front with both hands. The same with the left hand.

I.p. – right hand forward, the ball is held with an overhand grip. Throw it up, open your palm and catch it with your right hand. The same with the other hand.

I.p. – right hand forward, the ball is held on the back of the hand. Throw the ball and try to catch it with the back of your hand. Same with the other hand.

Toss the ball up with your right hand, then hit it with the back of the same hand, then catch it with both hands. The same with the left hand.

Hoop exercises

Exercises with a hoop are one of the most interesting sections of rhythmic gymnastics. This is an excellent tool for developing coordination, speed, motor response, and precision of movements. Exercises with a hoop increase the strength of the arms, especially the fingers and hands, and effectively influence the formation of correct posture.

Hoops are made of plastic, wood, and duralumin. They come in different sizes. The most common hoop is with a diameter of 80 - 90 cm.

Exercises with a hoop are divided into the following groups:

turns,

rotation,

throwing and catching,

jumping into and through hoops,

swing movements,

hoop rolls.

All movements with the hoop are performed with one or two hands, in different directions and planes, in combination with the movement of the torso and legs. Below are the simplest exercises that can be used in class. physical culture and extracurricular work with schoolchildren.

There are grips:

– with both hands from the outside (Fig. 101 a) and from the inside (Fig. 101 b)

– grip the hoop with one hand from above (Fig. 102 a) and from below (Fig. 102 b).

Rice. 101. Grab a hoop with two hands: a) from the outside, b) from the inside

Rice. 102. Grab a hoop with one hand: a) from above, b) from below

Grasp the hoop with all fingers without tension (thumb on the outside). The position of the hoop in relation to the floor can be:

– horizontal,

– vertical,

– inclined (Fig. 103).

Rice. 103. Position of the hoop: a horizontal, b) vertical, c) inclined

In relation to the body, the hoop can be located in the front, side and intermediate planes.

Open switchgear complex with hoop:

1. I.p. – standing, hoop in the front plane vertically below, with a two-hand grip from the outside.

1 - right swing back, hoop vertically up,

3-4 - the same with the left.

2. I.p. – standing, hoop in the front plane vertically below, with a two-hand grip from the outside.

1 - right to the right on the toe, hoop vertically up;

2 - tilt the hoop vertically upward to the right;

3 - straighten the hoop vertically upward;

3. I.p. – standing, hoop vertically upward with a two-hand grip from the outside,

1 - right swing to the right, hoop horizontally forward,

2 - lunge on the right, hoop vertically on the floor,

3 - with the hoop rolling to the left, lunge on the left,

5-8 - the same with the left.

4. I.p. – standing, hoop vertically forward, grip from the inside.

1-2 - rising on your toes with a twist back, move the hoop behind your back;

3-4 - rising on your toes with a twist forward, move the hoop into an i.p.

5. I.p. - hoop vertically on the floor in the front plane with a right-hand grip.

1 - swing with the right hand with the hoop rolling under the right hand to the left,

2 - hoop vertically on the floor in the front plane with a left-hand grip,

3-4 - the same to the right,

6. I.p. – standing the hoop in the front plane vertically below, grip with two from the inside.

1 – lifting the hoop horizontally up onto your toes,

2 - squat inside the hoop,

3 – straighten up in a toe-stand with the hoop horizontally upward,

I.p. – standing the hoop vertically in the front plane, grip with two outside.

1-2 - lowering the left hand in an arc down to the right, the right in an arc up to the left, turning the hoop to the left with the body tilting to the left, the left hand to the left on the toe.

5-8 - the same to the right (Fig. 104).

Fig. 104. Rotate the hoop

8. I.p. – standing left forward on your toes, hoop vertically in the lateral plane on the right with a two-hand grip from the outside.

1-2 - half squat on the right, turning the hoop forward while bending forward,

3-4 – turn the hoop back (the left arm arcs downwards forward, the right arm arcs forward upwards), straightening up and bending into a stance on the left, right back on the toe (Fig. 105).

Rice. 105. Exercise No. 8

9. I.p. - stand with your legs apart, hold the hoop with your hands on your belt.

1-16 - rotation of the hoop.

10. I.p. - hoop vertically in the front plane with one grip on top of the upper edge.

1-4 - step the right one to place the hoop vertically, front balance on the right one,

5-6 - lowering the left one, step it in front of the hoop, step the right one into the hoop, bending the arms (the hands slide down the hoop),

7-8 - straighten up in a wave, simultaneously lowering your left hand, with your right hand move the hoop forward over the side, placing your left i.p.

11. I.p. – hoop horizontally in the front plane, grab the front edge with both hands from the outside.

1-2 - swing the hoop back, jump into the hoop with a push from left to right,

3-4 - repeat movement 1-2, swinging the hoop back in the opposite direction (Fig. 106).

Rice. 106. Exercise No. 11

12. I.p. - hoop in the front plane obliquely at the top, grab the upper edge of the hoop with both hands from the outside, rotating the hoop forward like a skipping rope, jump into the hoop with a push with both hands (Fig. 107).

Rice. 107. Exercise No. 12

13. I.p. - standing facing each other, holding one hoop, grip with two outside.

1-2 - step inward, turn in a circle, rotating the hoop in the direction of the turn, finish the movement with your backs to each other,

14. I.p. - hoop in the front plane, with two outside grips on the lower edge of the hoop.

1-4 - swinging the hoop to the right and left,

5-8 - lift the hoop up with your hand and, straightening your fingers, begin to rotate the hoop, moving your hand up and down in a circular path.

Hoop relay race. I.p. – teams line up in columns one at a time. The 1st participant stands opposite his team at a distance of 10 m with the hoop, holding it with his hands on his belt. At the teacher’s signal, the 1st participant runs up to his team, puts the hoop on the 2nd participant and runs with it to the flag. The 1st runs out, and the second runs after the third participant, etc.

The team that is the first to “cross to the other side” wins.

Exercise with jump rope contribute to the development of such important physical qualities like agility, endurance, jumping ability, speed. A large place is given to these exercises in classes with schoolchildren.

Exercises with a skipping rope can be used in all parts of a physical education lesson and in extracurricular activities. When selecting exercises with a skipping rope, you should take into account along with general principles a number of features of these exercises, primarily their high intensity (especially jumping). In addition, exercises with a skipping rope require good reaction, spatial orientation and speed, and are therefore very tiring. In this regard, exercises should be carefully dosed (jumping - walking - relaxation exercises). Also, before performing exercises with a skipping rope, you should do several exercises to warm up your legs.

In exercises with a skipping rope, the following groups of exercises can be roughly distinguished:

swings and circles,

translations,

There are exercises with a short and long rope. The short one is a rubber cord 2-3 meters long, the long one is 4-5 meters and up to 1 cm in diameter. Exercises with a long rope, along with the above qualities, develop reaction, cultivate a sense of rhythm and tempo.

The main terms for jump rope exercises are:

Jump (small bouncing in place or with advancement);

Double jump (two spring jumps);

Main and intermediate (jump of smaller amplitude).

When selecting a jump rope, you need to take into account the height of the user. When checking the length of the rope, you need to stand in the middle of the rope (Fig. 1) and pull it up. In this position, the hands should touch the armpits.

Outdoor switchgear complex with jump rope

1. i.p. - jump rope folded in half behind the head

1-2 - stand on your toes, jump rope up

2. IP - standing on a rope, its ends in bent arms

1 - left lunge, arms to the sides

2-3 - spring bending of the left leg

5-8 - the same with the right.

3. i.p. - the ends of a double-folded rope in both hands, the rope is stretched from behind

1-2 - squat with arms twisted up

4. IP - ends of a double folded rope in two hands from behind

1-3 - three spring bending bends, moving the rope up

5-7 - three springy tilts back, 8 - i.p.

5. IP - hands up with a rope folded in four.

1-2 - turn the body to the left, bending the arms and jumping rope behind the head.

5-8 - the same to the right

6. i.p. jump rope at the back under the heel of the left foot

1-3 - front balance on the right using a jump rope

5-7 - front balance on the left

8-i.p (Fig. 2)

7. i.p. - the ends of the rope in two hands, the rope behind

1-4 - half squat with your left hand in a circle behind your back to the right and, continuing it in front of your face to the left, finish moving your arms to the sides, jump rope in front.

5-8 - circle with your left hand in an arc forward to the right, continuing it behind your back to the left, move the rope behind your back and finish moving your arm to the sides (Fig. 3)

8. i.p. - jump rope in front, ends in two hands

1 - connecting the hands and bending the arms in a circle with a rope from the left downwards in the lateral plane

2 - circle with a skipping rope from the right downwards

3-4 - repeat the same (Fig. 4)

9. IP - gray hands with a rope folded in four upwards

1-2 - bend forward, touching the floor behind the toes

10. i.p. - gray hands with a rope folded in four upwards

1-2 - bending your legs, swinging two over the rope, sitting up the rope under your feet

3-4 - jump back i.p. (Fig. 5)

rice. 3 fig. 4 fig. 5

11. IP - sitting legs apart, jump rope folded in half at the back

1-2 - twisting backwards tilting forward

12. IP - lying on your back, jump rope folded in half behind your head

1-2 - bend forward touching the toes with the rope

13. IP - lying on your stomach with a jump rope folded in half behind your back

1- pulling the rope back, tilting back

2-3 - holding a given position

14. IP - gray legs apart, jump rope folded in four behind the head

1-3 - three springy turns of the body to the left

5-8 - the same to the right

15. i.p. - the ends of the rope in two hands, the rope behind

1-16 - jumping straight, rotating the rope forward (Fig. 6)

17. IP - jump rope in front, ends in two hands

1-2 - straight jump, rotating the rope backwards

3-4 - jump straight, rotating the rope back crosswise (make a series of jumps) (Fig. 7).

rice. 6 fig. 7

16. IP - jump rope from behind, its ends in two hands

1-2 - straight jump, rotating the rope forward

3-4 - straight jump, rotating the rope forward crosswise (Fig. 8)

17. IP - jump rope from behind, its ends in two hands

1- rotating the rope forward, jump with a push from the left to the right, bending the left.

rice. 8 fig. 9

18. Formation in a column of four, interval and distance of 1.5 meters. Each pair in the line has one jump rope. Partners from the 1st and 3rd columns hold one end of the rope with their right hand, and from the 2nd and 4th columns they take the other end with their left hand.

5-8 - standing in the 1st and 3rd columns, turning to the right in a circle (with their backs to the main direction) stand under a rotating rope and perform 4 jumps while straightening up

9-12 - with a turn to the right, those jumping in a circle return to the first position, continuing to rotate the rope.

13-16 - standing in the 2nd and 4th columns, turning left in a circle, towards the main direction, perform 4 jumps while straightening, etc. (Fig. 10).

19. i.p. same as in exercise 18

1-4 - four rotations of the rope forward

5-8 - in the 1st and 3rd columns they perform jumps with a turn to the right in a circle, in the 2nd and 4th columns they perform jumps with a turn to the left in a circle under a rotating rope with their backs to the main direction, holding hands

9-12 - with a turn to the right (left), run in a circle from under the rope, stand facing the main direction.

13-16 - continue rotating the rope (Fig. 11)

20. i.p. - Same

1-4 - forward rotation of the rope

5-6 - standing in the 1st and 3rd columns with a turn to the right in a circle, two jumps straightened

7-8 - with a right turn with your right shoulder towards the main direction, perform two jumps

9-12 - return to the rep, continuing to rotate the rope.

Those 13-16 standing in the 2nd and 4th columns repeat the same with a turn to the left (Fig. 12).

23. i.p. - stand facing each other at a distance of half a step.

The 1st holds the rope, the 2nd hands down (or holds on to the partner’s belt), performing jumping ropes together.

Jumping with a long rope .

1. Jumping over a swinging rope

IP - leaders swing the rope (swing up to 1 meter) at foot height.

Jumping over a skipping rope at will (from one leg, from a run).

Jumping after 3, 2, 1 swing, with a push of one or two legs.

With additional hand movements and turns.

Complication: performed by two, three, etc., jumping over two parallel swinging ropes.

2. Running under a rotating rope.

IP - the rope rotates slowly in large circles from the head to the feet of the practitioner who stands at a distance of a step from the rotating rope.

Run arbitrarily after any number of rotations (at the moment the rope runs overhead).

Run after a certain number of spins.

Running in pairs.

Running through 2-3 jump ropes.

3.Running under a rotating rope and jumping over it.

IP - the rope is rotated from the head to the feet.

Run after the rope to the place where it touches the floor after 3 rotations, on the 4th, jump over the rope and immediately run forward (mark the jumping point with chalk).

Do the same after 2 rotations, then for each.

Jump 2,3,4 times and run out.

Complication: with different positions of the hands, with clapping, with turns, spreading the legs. Next, perform in pairs (running in one after another) after a certain number of rotations.

For example: Two people simultaneously run in and make three jumps with a 180° turn and simultaneously run out backwards.

4.Jumping with double rope

The Double-Dutch double jump rope is very exciting and useful.

The two leaders, holding the ends of the jump ropes in their outstretched hands, twist them at a frequency of one revolution per second. Each rope moves up through the outside and down through the inside. The circles are performed sequentially: one rope at the top, the second at the bottom, i.e. the maximum divergence is 180 o on a vertical plane, and the counter movement of the jump ropes occurs on a horizontal level. The jumper needs to run into a circle formed by two jump ropes, following the closer one, which, after passing in front of his face, goes down, and the far one rises up. It is better to run in at an acute angle at first.

Complication: jumps with turns, groups (Fig. 13)

Double-Duch competitions are held in two programs: individual and team.

The individual program (performed with one regular jump rope) is intended for personal speed competition: who will make the most jumps in 2 minutes.

In team competitions (with two ropes rotating towards each other), two programs are performed: compulsory and free. Teams compete in singles (of 3 girls, one of them jumps, in turn) and doubles (for 4 people, two people perform jumps at the same time, synchronously).

The mandatory program is single, but to complete it, a single team is given 30 seconds, and a double team - 40 seconds. During this time, after the signal to start the exercise, you need to run under a rotating rope, make 2 turns to the right, jumping on the right, 2 turns to the left, jumping on the left foot, perform 2 jumps in the position of the leg crossed right in front, 2 jumps in the position of the leg crossed left ahead, 10 running steps in place, raising the knee of the swing leg no lower than the level of the hip joint, manage to run out from under the jump ropes in a timely manner. The angle of entry into and exit from jump ropes is equal for all participants (approximately 45°).

The free program provides for the implementation of any composition within 60 seconds with the obligatory performance of 3-5 difficult jumps and turns. You can use various objects (balls, hoops, small jump ropes).

In competitions for double teams, girls performing jumps can act together and take turns (running in and out of the ropes without a break).

When performing jumps it is prohibited:

Touch the rope when running in and out, while jumping

Tilt your head and torso

Change the position of your hands (they should be kept at chest level, elbows down),

Move away from the middle of the rotating ropes (if this happens, you must restore the position within 3 seconds, then the mistake is not counted).

Participants who rotate jump ropes must comply with the following rules:

Before the signal to start the exercise, stand straight, the jump ropes are on the floor,

When rotating the ropes, hand movements should be limited; you cannot “play along” with them,

If the rope has stopped or delayed the jumper, the situation must be corrected in no more than 5 seconds. Violation of this condition is considered an error,

If the jump ropes are thrown, a fault is counted,

If they jump out of your hands, you need to quickly pick them up and continue the competition,

If, according to the competition conditions, jumps are performed through one rope (jump rope, you cannot twist it with both hands),

The jump ropes should not touch each other when rotating.

Rope length for single teams at least 3 meters, for double teams - 4 meters.

The competition is judged by a jury. IN team competitions Participants who made fewer mistakes and received higher scores for difficulty win free program(the order of evaluation for the free program is previously discussed by the competition organizers and participants).

Relay races with skipping ropes

1.Have time to run:

Teams line up in columns one at a time at a distance of 2-3 meters from the center line. On this line, two leaders are placed opposite each team, rotating long ropes in the direction below the participants. At the signal, players take turns running under the rope, trying not to touch it. The running participants line up in a column on the opposite side of the site. The team that completes the task first with fewer errors wins.

Relay options: 1) Participants run in pairs or threes; 2) by time

2. Let's jump together:

Teams line up at an angle to the center line on which the leaders rotate the rope in the specified direction. At the signal, the first participant runs up to the rope and performs the specified number of jumps (3-5) and runs back. The second one repeats the same, and so on. The team that completes task 1 with the fewest errors wins.

Often our good intentions to lose weight, get healthier, or become more flexible quickly lead to unsafe practices, and, consequently, to injuries. The risk zone usually falls hip joints, damage to which can take you out of the regime for a long time. As a result, instead of exercising, you spend time recovering. If you want to avoid such a development of events, adhere to the saying “The slower you go, the slower you go.” We have prepared a sequence for you that will help loosen your hip joints, and in a safe way. To complete this you will need two tennis balls.

Exercise 1

Bring your feet together and spread your knees to form Baddha Konasana. Exhale through the places where you feel tension. Take 5 to 8 breaths. If you experience excessive tension, move to the wall - place the balls against the wall and press your buttocks against them, adjusting the pressure.

Remove the right ball. Place your right foot on the floor and roll onto your left hip, keeping the ball positioned underneath it. If you experience pain, lean more on your right foot, keeping part of your body suspended.

Start moving your pelvis around the ball so that it describes the circumference of your buttock. Do three times, then repeat on the other side.

Exercise 2

Alternate tension with relaxation: tense your left leg, pressing the muscle on the ball, then release your leg and feel relaxed. Repeat several times on one leg.

Continue to pull your foot toward you and keep your leg straight. Lift your foot off the floor and begin to make movements as if you were pressing a pedal. Do three times in one direction and back.

Exercise 3

Turn the body towards the floor, keeping the lower part in the same position. Start doing light rolls.

Exercise 4

This article brings to your attention exercises with small (tennis) balls, which are advisable to use during warm-up by students of all ages, as well as in the main part of the lesson by students primary school.

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Exercises with tennis balls.

This article brings to your attention exercises with small (tennis) balls, which are advisable to use during warm-up for students of all ages, as well as in the main part of the lesson for elementary school students.

The tennis ball is small in size and can be easily held in one hand and passed to the other. The round shape allows you to roll it freely on a flat horizontal surface, and its elasticity allows you to use it as an expander, throw it into the floor and wall of the hall, and catch it after the rebound. It should be remembered that different tennis balls have different elasticity, which depends on the quality and “age”: over time, the elasticity decreases.

SAFETY

Performing exercises with tennis balls is much safer than with basketball or volleyball balls. However, this also requires strict adherence to safety regulations. Each student's attention should be focused only on his ball. It is unacceptable to be distracted by outside interference. If the ball falls to the floor and rolls to the side, you need to pick it up without disturbing other students, take the starting position and only then continue the exercise, and at the teacher’s command, stop immediately. You should constantly ensure that the balls do not roll on the floor.

WARM-UP EXERCISES

Exercise for the cervical muscles

Place the ball between your chin and chest and hold it with your hand, using your neck muscles to squeeze it with your chin. In this case, minor harmless pain may occur, which students should be warned about in advance.

Exercises for the muscles of the arms and upper shoulder girdle

1. I.p. – legs apart, ball in hand. Raise your arms straight up through your sides and transfer it to the other hand above your head. Then lower your arms down to your sides.

2. I.p. - Same. Raise your arms straight up from your sides and transfer the ball from one hand to the other above your head. Then lower your arms to the sides behind your back and move them from one hand to the other back.

3. I.p. – stand with legs apart, arms to the sides, ball in hand. Place your hands forward, transfer the ball to the other hand and return to the starting position.

4. I.p. - Same. Bend your elbows, take the position of your hand in front of your chest, transfer the ball from one hand to the other and return to the starting position.

5. I.p. – stand with legs apart, arms bent at the elbows, fingers in a “lock”, the ball is squeezed between the palms. Perform several vigorous compressions of the ball, then, holding the ball, lower your hands down and for 2-3 seconds. relax your muscles.

6. I.p. – stand with your feet apart, your arms bent at the elbows, the pads of all fingers except the thumbs resting on the ball held between your palms. Squeeze it several times, then, holding the ball, lower your hands down and for 2-3 seconds. relax your muscles.

7. I.p. – legs apart, ball in hand. Circular movements with straight arms forward and backward. At the moment the palms meet, transfer the ball from one hand to the other.

Exercises for the trunk muscles

1. I.p. – legs apart, ball in hand. Raise your arms up, tilt your torso back. Then bend over and place the ball on the floor in front of you. Raise your arms up again, tilt your torso back, then forward and lift the ball from the floor with your other hand.

2. I.p. - Same. Bend your torso forward; pass the ball from hand to hand and between legs in a figure eight pattern at a height below the knees. Do not bend your knees.

3. The same, but roll the ball along the floor.

Exercises for leg muscles

1. I.p. – o.s., a tennis ball is clamped between the thighs just above the knees. Do squats, trying not to drop it.

2. The same, but the ball is sandwiched between the shins.

3. I.p. - the same, but the ball is sandwiched between the feet. Roll from heels to toes and back, lifting the ball off the floor each time.

4. I.p. – stand on one leg, the other is bent at the knee, the ball is sandwiched between rear surfaces shins and thighs. Jump on one leg, trying not to drop the ball. The same on the other leg.

5. I.p. - Same. Jump up, throw the ball with a sharp movement of your legs, then catch it without letting it touch the floor.

AGILITY EXERCISES

Exercises that develop dexterity and coordination of movements are intended primarily for primary school students and are based on throwing a tennis ball at the floor, against a wall, tossing it and then catching it.

Tossing exercises

1. I.p. – standing, arms bent at the elbows, ball in the right hand, back of the hand facing the floor. Throw the ball up 1–1.5 m and catch it with your right hand. The same with the left hand.

2. I.p. - Same. Throw the ball up 1–1.5 m and catch it in a “basket” of joined palms. The same with the left hand.

3. The same, but perform 1–3 claps or more while the ball is flying. To complicate the exercise, you can ask students to perform all or part of the claps behind their backs. The same with the left hand.

4. The same with a clap under the knee of the leg bent and raised at the moment the ball flies. Perform alternately with the left and right legs.

5. I.p. - Same. Throw the ball up 1–1.5 m and catch it with an overhand grip; The back of the hand faces upward when catching the ball. The same with the left hand.

6. The same, after hitting the ball on the floor; catch him as he takes off. The same with the left hand. The same, but after hitting the ball on the floor with your right hand, catch it with your left, and vice versa.

7. The same, but perform the blow with force. The ball should fly above your head after the rebound; you should catch it at chest and waist level as it descends.

Wall exercises

1. I.p. - Same. Students sit facing the wall at a distance of 1–2 m from it. The arms are slightly bent at the elbows, the ball is in the right hand, the back of the hand is facing down and back. Using a hip motion, throw the ball against the wall. After the ball bounces, catch it in a “basket” of joined palms. The same with the left hand.

2. The same, but at the moment the ball flies, perform 1–3 claps or more. To complicate the exercise, you can ask students to perform all or part of the claps behind their backs. The same with the left hand. To have time to perform more claps, you can increase the distance to the wall.

3. I.p. - Same. Throw into the wall using a hip motion. After the rebound, catch the ball with your right hand with an underhand grip, the back of the hand facing down and back. The same with the left hand and alternately with the right and left hands.

4. The same, but catch the ball with an overhand grip, i.e. The back of the hand at the moment of catching is turned back and up.

5. I.p. - Same. Using a motion from your ear, throw the ball at an angle to the floor so that it bounces into the wall, then catch it with both hands. The same with the left hand.

6. The same, but catch the ball with one hand with a grip from below, then from above.

7. I.p. – stand on one leg, the other is raised above the floor and the sole lightly touches the tennis ball lying on the floor. Roll it with your foot on the floor to the right - left and forward - back.

8. Same with the other leg. Children with high level physical fitness You can suggest rolling the ball around your supporting leg.

9. I.p. – sitting astride a gymnastics bench, a tennis ball on the floor nearby. Move forward on the bench in a squat, and roll the ball along the floor with your hand. Do the same in the opposite direction with the other hand. The exercise can also be performed on a floor beam or on the bottom bar of an inverted bench.

RELAY RACES WITH TENNIS BALLS

In relay races offered to elementary school students, the ball can be used as a kind of baton, passing it to each other after completing the task. The ball can be replaced with any other object that is suitable in shape, weight and size, for example a regular relay baton, skittles, etc. But there are a number of relay races in which it is difficult or impossible to replace the tennis ball.

1. Players are located in columns one at a time. The guides are located at the starting line. The first hoops are located at a distance of 5–6 m from them, and the second ones at a distance of 8–9 m. The first hoops contain 2–4 tennis balls. Approximately 1 m behind the second hoop there is a control post (hereinafter referred to as the CS). At the teacher’s command, the first numbers run up to the balls and, one by one, transfer them to another hoop. After all the balls have been transferred, the players run around the KS, return to their teams and, touching their hands, pass the baton to the second numbers, and they themselves stand at the end of the column. The second numbers carry the balls into the vacated hoop, run around the KS, then pass the baton to the third, etc. If the ball rolls out of the hoop, the player must return it to its place. If he does not do this, the team is awarded penalty points.

2. Players are located in columns one at a time. The guides stand on the starting line, at a distance of 10 m from it there are hoops, and in them are the second numbers. At the command of the teacher, the first numbers throw the balls to the second, who must catch them without going beyond the boundaries of the hoop. Throwing should be done over the shoulder, not from below. Then the first numbers run to the hoops and take the place of the second ones, who, if they managed to catch the ball, run around the CS and head to the starting line, where they pass the balls to the third numbers, and they themselves stand at the end of the column. They, in turn, throw a throw to the first numbers standing in the hoops, etc. If a player fails to catch the ball or makes a mistake: he leaves the hoop, drops the ball, etc., he performs a penalty task, for example, crawling through the hoop. For younger schoolchildren, you can introduce a number of simplifications, for example, allowing them to catch the ball outside the hoop; after touching the floor once, and also reduce the distance from the starting line to the hoop.

3. Players are located in columns one at a time. The guides are located at the starting line. At the command of the teacher, the first numbers run up with the ball in hand to the throwing line - closest to the far wall gym the front line of the volleyball court - and, without stepping beyond it, they throw the ball at the wall and catch it after the rebound, trying to prevent it from touching the floor. After players have caught the balls or picked them up from the floor after falling, for which penalty points are awarded, they return to their teams and pass the ball to the next participants. To catch the ball, you can step behind the throwing line. For younger schoolchildren, a number of simplifications can be introduced, for example, allowing them to catch the ball after touching the floor once, and also reducing the distance from the throwing line to the wall. The task can be completed in pairs. Players are arranged in columns of two. The first couples stand on the starting line, one of the participants has a tennis ball. At the teacher’s command, the first pairs with the ball run up to the throwing line: one throws into the wall, and the other catches the ball after the rebound. In case of an error when catching or throwing: stepping over the line, throwing from below, etc. – the team is awarded penalty points. Then the first couples return to the starting line, where they pass the ball to the next ones.

4. Players are located in columns one at a time. The guides stand on the starting line, at a distance of 5–6 m from which there are hoops, and in each of them there is a ball. At the teacher’s command, the first numbers run up to the hoops, bend down and roll the ball with their palm, without grabbing it with their hand, around the CS, then back into the hoop and run back to the starting line, where they pass the baton to the second numbers. If the ball rolls out of the hoop and the player does not return it, the team is awarded penalty points.

5. Players are located in columns one at a time. The guides stand on the starting line, at a distance of 8–10 m from which the CS is located, holding in their hands badminton racket, on which the ball lies. At the command of the teacher, the first numbers with rackets and balls lying on them, which are no longer allowed to be held with their hands, run to the CS, go around them and return to the starting point, where they hand over the equipment to the second numbers. At the moment of passing the baton, it is allowed to touch the ball with your free hand. Penalty points are awarded for dropping the ball from the racket and touching it with your hand while moving. For older schoolchildren and children with a high level of physical fitness, you can complicate the task by prohibiting you from touching the ball with your hand, and also by installing an additional two or three CS that need to be run around in a “snake”.

6. Players are located in columns one at a time. The guides stand on the starting line, at a distance of 8-10 m from which there is a horizontal target - a ball lying on the floor - or a target drawn on the floor: a circle, square, etc., at a distance of 2-3 m from which the KS is located. The guides have the ball. Near each team on the starting line there is a basket with balls no less than the number of team members. Instead of a basket, you can use half a torn basketball. At the teacher’s command, the first numbers throw the ball at a horizontal target, then run to the CS, go around them and return to the starting point, where they pass the baton to the second numbers. The throw is performed over the shoulder. In case of a miss, the team receives penalty points or the player who made the mistake performs an additional penalty task, for example, crawling through a hoop or running around the CS not once, but two or three times. The thrown balls are collected by assistant referees from among the students excused from classes so as not to interfere with the relay participants.

7. Players are located in columns one at a time. The guides stand on the starting line, at a distance of 8–10 m from which the CS is located, and hold a badminton racket in their hands. The tennis ball lies on the floor behind the starting line. At the teacher’s command, the first numbers use rackets to roll the ball along the floor to the CS and back, then pass the equipment to the second numbers, who at this moment can stop it with their feet. Touching the ball with your hand and foot while moving is punishable by a fine. Hitting the ball with a racket is not allowed. For older schoolchildren and children with a high level of physical fitness, you can complicate the task by installing an additional two or three CS, which need to be run around in a “snake”.

If there are many students and the size of the hall allows, you can divide the class into three teams. A larger number is impractical, since it will be difficult to control the time and correctness of tasks. If the teams have an unequal number of participants, then either in the team with fewer players, someone will perform tasks twice, or the team with a larger number of participants must choose substitutes who will change. The overall result of relay races can be summed up either by the sum of the time for completing all tasks, or by the smallest sum occupied places in all relay races, which is much faster.

The neck is stiff, the back hurts and the lower back is jammed. Low mobility is a scourge modern man. Many people think that only regular training in the gym will help them cope with these problems, but they may be sorely lacking time for this. In this case, we advise you to remember 7 simple exercises with two tennis balls. This complex can be performed at home, it does not take much time, but still quickly revitalizes your body from neck to feet.

1. Neck exercise with a tennis ball

You will need two balls to keep them from moving apart; you can place them in a clean sock. To perform the exercise, you will need to lie on the floor with your legs extended and place the balls on both sides under your neck. Push off with your fingers and swing your body up and forward. When you feel your neck muscles stretch, take 10 deep breaths and then return to the starting position.

2. Exercise for shoulder blades with a tennis ball

3. Back exercise with a tennis ball

4. Exercise for hips and lower back with a tennis ball

5. Exercise for knees with a tennis ball

Pain in the knees can unsettle you; walking will seem like hell. To regain your mobility, it is enough to regularly do exercises for your knees. Hold the ball under your knee, apply pressure, trying to squeeze it as hard as possible. Do it slowly: press down, hold your leg in this position, then take a short rest. Perform the exercise 7-10 times for one leg, and the same number for the other.

6. Tennis ball foot exercise

This exercise is easy to do, and the results are simply excellent. You should take off your shoes, put your foot on the ball, apply light pressure (without transferring your body weight) and roll the ball on the floor. Perform the exercise for each foot.

7. Tennis ball arm exercise

This exercise is a godsend for anyone who works with a mouse on a computer. To stretch your arms, you should place one palm on the ball, the other on top, and transfer your body weight to your palms. In this position, roll the ball left and right and up and down. Repeat the exercise, switching palms.

CITY DEPARTMENT OF EDUCATION

SCIENTIFIC AND METHODOLOGICAL CENTER

Toolkit for physical education teachers, coaches D.Yu.S.Sh.

Shymkent 2015

"AGREED" :

Deputy Head of the City Department of Sports and Physical Culture of Shymkent______________________ N. Abdykulov

Director of the scientific and methodological center of the education department of Shymkent ____________________________K.A. Sagindykova.

Developed by a physical education teacher at gymnasium school No. 20 named after G.S. Titova Bunak Sergey Nikolaevich with the participation of the head of the sector of the sports department M. Shakhanova and the methodologist of the scientific and methodological center of the city department of education for physical culture Tutkyshbaev U.

Exercises, outdoor games, relay races with tennis balls.

Very often, physical education teachers forget about tennis balls when conducting physical education classes or training in any sport. I think this is wrong.

Exercises with tennis balls, and there can be several dozen of them, perfectly develop such qualities as: develop fine motor skills hands; attention, as well as endurance - if the exercise is repeated a large number of times.

Exercises with tennis balls can be performed individually, in pairs or in a group, and various outdoor games and relay races can be carried out.

With the help of exercises, outdoor games, relay races with tennis balls, you can significantly diversify, decorate, and enliven the lesson, achieve a very high motor density of the lesson, organize extracurricular activities, and school competitions.

Tennis balls, and it is enough to have 25-30 of them, take up little space when stored, you can perform exercises with them just like in the fresh air, sports ground, and indoors, in the gym.

Exercises with a small (tennis) ball

Small ball basics: Holding

a – down; b – up; c – forward; g – towards the small ball

Exercises with tennis balls performed while standing.

Squeezing the ball with your palm 10 times with your right and left hands (5-6 repetitions)

Starting position – the ball is on the back of the palm of the right hand, with the left hand covering the ball from above. Roll the ball forward and backward, turning your palms along the way (10 circles forward, 10 circles back).

Transferring the ball from one hand to the other around the neck, torso, knees.

Starting position - wide stance, legs apart.

Transferring the ball from one hand to the other using a figure of eight.

The starting position is the same. Rolling the ball around your feet in a figure eight

Stand with your feet together, arms at your sides, ball in your left hand. Raising your arms up, transfer the ball to your right hand. Arms to the sides (ball in right hand). Lowering your arms and moving them behind your back, transfer the ball to left hand. Return to the starting position (arms to the sides, ball in the left hand). Perform the exercise with straight arms, without pauses. Keep your torso straight.

7. Stand with your feet shoulder-width apart, arms at your sides, ball in your right hand. Tilt to the left, arms up, pass the ball to the left hand. Return to starting position, ball in left hand. The same in the other direction. Perform the exercise with straight arms, without pauses. Keep your torso straight.

8.Stand with your feet together, the ball below in your left hand. Lunge forward with your left leg, arms to the sides. Lean forward, touch the ball to the toe of your left foot and transfer the ball to your right hand. Straighten up, ball in right hand. Place your left foot next to your right, arms down. Do the same with your right foot.

When lunging forward, maintain the range of motion, and when bending forward, keep your arms with the ball straight.

Stand with feet shoulder-width apart, ball in front. Sit down and put the ball between your legs. Stand up, bend over, arms up to the sides, left leg back on the toe. Sit down, take the ball. Return to starting position. When performing a squat, keep your torso and arms straight.

Stand with your feet together and the ball in front of your chest. Hands up, rise on your toes, bend over. Hands to chest, lean forward, arms down, touch the ball to the floor. Return to starting position. Rising on your toes, move your arms straight back as far as possible. When bending forward, do not bend your knees.

Stand with your feet together, the ball below in your left hand. Maintain balance on your left leg for 2-3 seconds, with the ball in straight hands in front. Return to starting position. The same on the right leg. When performing balance, keep your arms and legs straight. Stand on your full foot.

Stand with your feet together, the ball below, in your left hand. Raise your left leg forward and tuck it under your knee, maintaining balance. Take your left leg back and grab the ball with your right hand, your left hand forward and up. Straighten your left leg and return to

initial position. The same on the other leg. While maintaining balance, move your leg with the ball as far back as possible.

13. Stand with your feet together, the ball below, in your left hand. Hands up. Lean forward and, lowering your arms, transfer the ball behind your shins to your right hand. Straighten up, arms up. Lean forward, ball in left hand. Pass the ball, bending as low as possible. Increase the amplitude of the bends gradually, without bending your legs.

14. Stand with feet wider than shoulder width, arms to the sides, ball in the right hand. Lean forward and place the ball on the floor between your feet. Return to starting position. Leaning forward, grab the ball with your left hand. Return to starting position.

Perform the exercise with straight arms. When bending your legs, do not bend your knees.

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15. Stand with feet wider than shoulder width, arms to the sides, ball in left hand. Bend over and place the ball at the toe of your right foot. Straighten up, arms up. Lean forward and grab the ball with your right hand. Straighten up.

When bending your legs, do not bend your knees. Exercise option: the same, but place the ball at the heel on the outside of the foot.

Stand with your feet together, the ball below in your left hand. Lunge to the left, arms up, transfer the ball to the right hand. Put your foot down, hands down. The same thing, but in the other direction.

Stand with your feet wider than your shoulders, arms to the sides, ball in your right hand. Half-squat on your left leg, lean forward, lower your arms and transfer the ball under your knee to your left hand. Return to starting position. The same, bending towards the right leg.

Do the exercise smoothly, slowly, bending while spreading your arms to the sides and turning your palms up.

18. Stand with your feet together and the ball down. Raise your left leg forward, arms to the sides, ball in your right hand. Squat down on your right leg, holding the ball in your palm. Get up and return to the starting position. Do the same with the other hand and squatting on the left leg.

Perform squats on one leg, keep your torso straight, and do not bend your raised leg at the knee.

19. Stand with feet shoulder-width apart, ball below. Raise your arms up, bend over. Bend your arms and place the ball behind your head. Straighten your arms up and sit down. Return to starting position.

Rising on your toes, move your arms straight back as far as possible. When squatting, keep your back and arms straight.

20. Stand with your feet together, hands on your belt, ball at your left (right) foot. Jump to the left to jump over the ball. Jump in place. Jump to the right to jump over the ball. Jump in place.

Perform jumps softly, on your toes

Exercises with the ball in a kneeling position, sitting, lying down

1. Stand on your knees, arms to the sides, ball in your right hand. Turning your torso to the right, place the ball between your feet. Return to starting position. Turning your torso to the left, grab the ball with your left hand. Return to starting position.

Perform the exercise with large amplitude.

2. Stand on your right knee with the ball between your hands. Take the ball with your right hand and lift it

up, take your left leg back. Raise your head up. Return to starting position.

Same with the other hand.

Perform the exercise at full amplitude, moving your arms with the ball up and back, your leg back and up.

3. Sit your arms to the sides, the ball in your right hand. Raising your right leg up and forward, transfer the ball under it to your left hand. Return to starting position, ball in left hand. The same in the other direction.

Do not bend your knees. Pass the ball with straight arms.

4. Sit your feet together, arms to the sides, ball in your left hand. Raise your straight legs forward and up and, lowering your arms, transfer the ball under your knees from your left hand to your right. Lower your legs, arms to the sides (ball in your right hand). The same thing, transferring the ball from the right hand to the left.

Do not bend your knees. Pass the ball with straight arms

5. Lying on your back, ball at the top. Lean forward and grasp the ball with your feet. Return to starting position.

When bending forward, do not bend your knees.

6. Starting position - sitting at the back, the ball is sandwiched between the (sitting) feet. 1-raise straight legs to an angle of 30 ̊, 2-bend your legs, 3-straighten, 4-starting position.

7. Lying emphasis, ball between hands. Take the ball with your left hand and, turning your torso to the left, pointing sideways, raise your straight left hand with the ball up. Same with the right hand.

When moving to point-blank range, lying sideways support hand do not bend the elbow joint. The torso and legs form one straight line.

Lying on your stomach with the ball at the top. Bend over, the ball behind your head. Return to starting position. Perform the exercise with large amplitude. Do not lift your legs (feet) off the floor.

9. Lying on your back, arms to the sides, ball in your left hand. Leaning on your heels and shoulder blades, bend over, raising your torso, and pass the ball behind your back to your left hand. Return to starting position, ball in right hand.

When placing the ball behind your back, keep your legs and torso straight.

Exercises in throwing and catching the ball

Wrist position when catching the ball:

A– palm up; b– palm down

1. Tossing and catching the ball: A– right hand; b– left hand

2. Tossing the ball with the right hand and catching it with the left; throwing with the left hand and catching with the right.

Throw the ball in front of you, changing the flight altitude.

3. Throwing the ball under an outstretched hand and catching it.

Throw the ball under a straight arm.

4. Throwing the ball up and catching it with both hands.

Throw the ball in front of you, changing the flight altitude.

Throwing the ball up and catching it with both hands, after turning 360̊.

Throwing two balls at the same time and catching them with both hands.

Two-handed juggling

Juggling two balls while doing squats.

9. Hands to the sides, ball in the right (left) hand. Throwing a ball from hand to hand over your head

Throw the ball in front of you, changing the flight altitude.

10. Throwing the ball up and catching it with both hands after additional movements (tasks): a – clapping the palms in front of the chest, behind the back; b – sit down, clap your palms in front of you and catch the ball. Throw the ball in front of you, changing the flight altitude.

11. Arms to the sides, ball in the right hand. Throw the ball up, clap your palms behind your back and catch the ball with your left

hand. Toss the ball in front of you with the other hand, changing the flight height.

12. Tossing and catching the ball in front of you while walking: with the hand from below, with the hand from above. Throw the ball in front of you, changing the flight altitude.

13. Do the same while running slowly.

14. Tossing the ball under a straight line

kicking and catching it. The ball must not touch the raised foot.

15. Throwing the ball up with one hand. Raise your straight leg forward - up, clap your palm under your foot and catch the ball with both hands.

Support leg Do not bend your knee.

16. The ball is in front in the right hand. Release the ball and, tilting your torso forward, catch the ball before it hits the floor.

Catch the ball with your hand with an overhand grip.

17. The same thing, but doing a squat.

18. Feet together, ball below behind your back. Throw the ball up and forward with both hands (from behind your back) and catch it with straight arms above your head.

Throw the ball upward with your hand from behind your back, without tilting your torso forward.

19. The ball is below in the left hand. Toss the ball by moving the hand with the ball behind your back and throwing it in an arc forward over your shoulder. Catch with your right (left) hand while turning your body to the right (left).

Maintain a certain trajectory and direction of movement of the ball.

20. Throwing the ball with the right hand back - up (behind the back) and catching it with the right hand while simultaneously turning the body to the right. The same with the left hand.

Toss the ball with springy flexion and extension of the legs at the knee and hip joints.

Exercises in throwing a ball on the floor, against a wall and catching it

1. Throwing the ball on the floor in front of you and catching it with both hands after the rebound.

The height of the ball's rebound is up to shoulder level.

2. Throw the ball on the floor in front of you with your right (left) hand and catch it after the rebound.

Catch the ball after the rebound at shoulder level.

3. Throw the ball on the floor from the side and catch it after the rebound with the right (a), left (b) hand.

Option for doing the exercise: throwing the ball on the floor with your right and left hands simultaneously and catching it.

Perform the exercise without pauses.

4. Throwing the ball on the floor and catching it after clapping the palm: a – in front of you; b – behind the back.

Throw the ball on the floor with a straight hand at shoulder level.

5. Arms to the sides, ball in left hand, palm down. Release the ball from your left hand and after the rebound, turning your torso to the left, catch the ball with your right hand. Do the same with the other hand in the other direction.

Release the ball at shoulder level without bending your arms or legs. Catch with a turn with one hand and an overhand grip.

6. Ball in left hand. Turn your torso to the right, hit the ball on the floor at your right heel and catch the ball with both hands. Same with turning left.

Hit the ball so that when it bounces off the floor, it can be caught.

7. Arms to the sides, ball in the left hand. Raise your left leg forward. Hit the ball on the floor under your foot so that the ball bounces slightly to the right. Lowering your foot, catch the ball with your right

hand. The same under the other leg.

Hit the ball on the floor in such a way that you can catch it while rebounding and swinging your foot forward.

8. The ball is below in the left hand. Throwing the ball on the floor from behind with the body turning to the right. Catch the ball after the rebound with your right hand. Same in the other direction

Make throws so that after rebounding and turning it can be caught.

9. Arms to the sides, ball in the right hand. Throw the ball on the floor in front of you, quickly turn 360̊ and catch the ball.

Hit the ball on the floor in such a way as to make a turn and catch it.

10. Throw the ball on the floor, sit down, clap your palms and, standing up, catch the ball with both hands.

Hit the ball on the floor so that you can catch it while standing up.

11. Hands in front, ball in left hand. Unclench your fingers, release the ball from your left hand and, quickly squatting, catch it with both hands near the floor after the rebound. Return to

starting position and do the same with your right hand

Exercise option: catching the ball after bouncing off the floor with one hand.

12. Ball in right hand. Jumping alternately on your right and left feet and hitting the ball on the floor, turn 180 ̊ to the left. The same in the other direction.

Jump on the front of the foot.

13. Bouncing on your toes, alternately hit the ball with your palms so that it bounces off the floor no higher than your waist. Perform the exercise for at least 30 seconds.

14. Throwing the ball at the wall with one hand and catching it after the rebound: a – with both hands;

b – with one hand. Throw the ball into the wall from the optimal distance.

15. Throwing the ball at the wall with one hand (right and left) and catching it with one hand after clapping the palms: a – in front of the chest (face); b – behind the back

Throw the ball against the wall from the optimal distance.

16. Ball behind your head, legs slightly bent at the knees. Lean forward, throw the ball at the wall, catch it with both hands and return to the starting position.

Throw the ball into the wall from the optimal distance.

17. Standing with your back to the wall, throw the ball against the wall with a swing behind your head, quickly turn around and catch the ball with both hands: a – after bouncing off the floor, b – from the air

Exercises in pairs, group

Starting position - any stance, from a distance of 4 - 5 m, throwing the ball to each other with one hand, catching with both. After 8–10 throws, the distance decreases and the force of the throw increases.

The same goes for the floor.

The same thing, only with two balls, one throws on the floor, the other on top.

Starting position – free standing. Perform throws in pairs from a distance of 2.5 - 3 m, with both hands. Throw to your partner with your right, catch with your left, transfer to your right, and so on.

Throw a tennis ball in pairs, gradually increasing the force of the throw and reducing the distance between each other from 6 to 1.5 - 2 m.

Throwing a tennis ball away from a partner 1 - 1.5 m and catching it with both hands and then with one hand (distance 4 - 5 m)

Throw two tennis balls alternately, gradually reducing the intervals between the first and second throw.

One stands facing the wall at a distance of 2 - 2.5 m, the second behind him. The second throws the ball against the wall, the first must catch me with both hands. Gradually increase the force of the throw.

Standing in a column, one at a time, facing the wall (the distance from the wall to the guide is 2 - 2.5 m).

The first one throws the ball against the wall, quickly moves to the side and becomes the last one, the second one catches it, throws it, and so on.

Passing balls in columns and ranks

1. Passing the ball back over your head. Teams line up in columns. The first players each have a ball in their hands. At the signal, the player passes the ball over his head with straight arms to the one standing behind him, who passes it to the next one, and so on until the last one in the column. The number of players in the columns is the same. The team that finishes passing the ball first wins.

Game option: 1) the ball is passed over the head back and forth (to the first player); 2) the last player with the ball runs forward, stands in front of the first and passes again; 3) passing the ball over your head while sitting

2. Passing the ball back between the legs. Teams line up in columns. The first players each have the ball. At the signal, the ball is passed with straight hands between the legs of the person standing behind, that person to the next, and so on until the last one in the column. The number of players in the columns is the same. The team that finishes passing first wins.

Game option: 1) the ball is passed between the legs back and back (forward) to the first player; 2) the ball is passed back between the legs, back (forward) over the head.

3. Passing the ball back in a “wave”. Teams line up in columns. The first players each have the ball. At the signal, the first one passes the ball back between his legs, the second over his head, the third between his legs, and so on until the last one in the column. The number of players in the column is the same. The team that completes the pass first wins.

Game option. 1) the ball is passed back in a “wave”, back (forward) to the first player over his head. 2) the last player with the ball runs forward, stands in front of the column and passes again.

4. Passing the ball from the left (right). Teams line up in columns. The first players each have a ball in their hands. At the signal, the player passes the ball with straight hands to the one standing behind him on the left, who passes it to the next one, and so on until the last one. The number of players on the team is the same. The team that completes the pass first wins. The same on the right.

Game option: 1) the ball is passed from the first player to the last and back; 2) passing the ball from the left (right), sitting on the floor.

5. Ball race in ranks. Two teams line up. The first players each have a ball in their hands. At the signal, the player passes the ball to the one standing next to him, who passes it to the next one, and so on until the last one in the line, who passes it back in the same order.

The number of players in the ranks is the same. The team that finishes passing first wins.

6. Passed it on - sit down. Equal teams in columns behind the line. Captains with the ball at a distance of 4-5 m (more is possible) facing the teams. At the signal, the captains pass the ball to the first players of their team. Having caught the ball, they pass it back and immediately crouch down. Then pass to the next player, etc. The end of the game is considered the moment when

The last player, having passed the ball to the captain, crouches down, and the captain, having caught the ball, lifts it up.

7. Counter passing of the ball in columns. Players from each team form two opposing columns. The distance between the columns is 6 - 8 m (more is possible). At the signal, the player in front of one of the columns passes the ball with his hands to the first player of the opposite column, and he himself stands at the end of his column. The player receiving the ball again directs it to the opposite column, and he himself stands at the end of his column, etc. The game ends when one of the teams is the first to take its original position.

8. Passing the ball in the tunnel.

Option 1. Having lined up in columns, the teams take the position of their feet wider than their shoulders (“tunnel”). The guides and closing ones face each other. The director has the ball in his hands. At the signal, the first player, with one hand, rolls the ball between the legs of the other players (“through the tunnel”). The trailing player (the last player in the column), having caught the rolling ball, runs forward with it (runs to the place of the guide), also rolls it through the tunnel to the new trailing player and stands in front of the line with his legs apart. The game ends at the moment when the guide of one of the teams, having received the ball in his hands, is the first to return to his place.

Option 2. The same thing, but the ball is rolled forward by the player standing behind, and the guide (i.e., the player standing first in the column) catches it.

Option 3. Having lined up, the teams take the starting position - lying on bent arms. The guides and closing ones face each other. The director has the ball in his hands. At the signal, the players do push-ups from the floor and, raising their pelvis, take a bent position. The guide, with a push of two hands (or one), rolls the ball along the formed tunnel and lies on the floor. The closing player, having caught the ball, runs to the place of the guide. At this time, all other players, bending their arms, lie on the floor, and the new guide stands up to receive the ball, etc. The game ends at the moment when the guide, having received the ball in his hands, returns to his place, and the team stands in a single-rank formation.

Option 4. The same conditions as in option 2, but the starting position of the players is sitting with their hands resting behind them, and at the moment the ball rolls, sitting down at the corners with their hands resting behind them, legs straight up.

Carrying three balls. Two players, holding a ball, run, trying not to drop the third ball (sandwiched between the players’ balls). On the way back they pass the ball to their partners.

Carrying balls while running. Team players stand behind the starting line. In front of each team (at an equal distance) there is a stand (a mace, a hoop, circles drawn with chalk, etc.). At the signal, the first member of each team runs with two medicine balls to the counter, leaves them there, runs back, and hits the second player on the outstretched arm. The second player runs to the counter, picks up the balls, comes back, passes them to the third player, etc.

The team that finishes carrying the ball first wins.

Game option: 1) at the signal, a player from each team runs

with two (or three) balls to the post, runs around it, comes back with the balls and passes them to the second player, and he himself becomes the last in his team, etc.

2) passing the ball while running, holding it on two gymnastic sticks.

Rolling balls. Each team player rolls two medicine balls with his hands to the circle (hoop), leaves them there, and runs back; the second takes the balls from the circle and rolls them back to the team, the third rolls them again towards the circle, etc. The team that finishes rolling the balls first wins.

Rolling two balls like a snake. Team players stand behind the starting line. Clubs (or stands) are placed in front of each team (at an equal distance). At the signal, the first team member rolls two balls at the same time, circling the clubs with a “snake”. The ball is passed to the second player, and he himself stands at the end of the column, etc. The team that finishes rolling the ball first wins.

Relay race "Car". One of the players, moving on his hands, pushes in front of him medicine ball, the other holds his legs. Having passed the finish line, the first player remains on the opposite side of the court, and the second player returns with the ball and takes a lying position, and his legs are picked up by the next player, with whom they repeat the task, etc.

Ball race. A ball race with pushing forward from behind and pushing the ball forward with your foot.

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Outdoor games, relay races and game tasks with balls (tennis, medicine, volleyball, etc.)

Outdoor games, relay races and game tasks with a ball are very popular among children. They are created on the basis of a wide variety of exercises that require the manifestation of basic physical qualities and thereby contribute to the harmonious development of those involved. Games, in contrast to strictly regulated exercises with balls, contribute to the development of the individuality of each student, require initiative, quick orientation in a competitive environment, making optimal decisions, form such character traits as determination, perseverance, intelligence and others, help fight mental monotony, arising during the school day. Indeed, in the same game, even periodically repeated, children’s actions are not identical.

The game is always new and fraught with many surprises. Often, one message about the upcoming game is enough to evoke positive emotions and pleasant excitement in children before the start of the game, and it does not matter with what result the game ends. Game tasks, outdoor games and relay races with balls are given in various types of movements: walking, running, jumping, throwing, throwing and catching, moving different ways. They can be used in various organizational forms: in physical education lessons, in sports sections and sections of public physical training, V hiking trips, at independent studies and etc.

Picking up play activities and outdoor games with balls for one or another organizational form, it is necessary to take into account the age characteristics of those involved, think through methodological techniques for conducting games, and dose the load taking into account the level of physical fitness of the student. In addition, you should take into account the size of the playground, the duration of play activities, and also follow the rules for the safety of life and health of children.

Game "Dash for the ball".

Option 1. Players are divided into two teams and settled in numerical order. The teacher with the ball stands between the two teams. Throwing the ball forward, he calls a number. Players of the teams with this number rush after the ball. The one who takes possession of the ball first brings a point to his team. The team whose players score the most points wins.

Option 2. The teacher throws two balls, calling a number. Whichever player is the first to line up for his team earns the team a point.

Option 3. The teacher throws two balls, calling a two-digit number. Players with numbers of this number run after the ball, holding hands (for example, 13, - player with number 1 and player with number 3). The pair that brings the ball to the teacher gets a point for their team.

Option 1. Whose ball, thrown hard against the wall, will land on the farthest line?

Option 2. A circle with a diameter of 80 cm is drawn on the floor (on the ground) at a distance of 3 m from the throwing line. The first line is drawn at a distance of 5 m from it, the second line is drawn 2 m from it, etc. There are 6 – 7 lines in total. The players take turns throwing the ball. If the ball, having hit the circle, bounces over the first line, then the thrower gets 1 point, for the second - 2 points, etc. The one with the most points in three throws wins. Throws can be performed with both the right and left hands.

A - between the legs from behind;

b – between the legs in a half-squat, the ball behind;

V - jumping with two legs;

G– from the chest, in a sitting position, legs apart;

d – from behind the head in a sitting position, legs together.

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22.Hitting the target with the ball from the rebound.

Option 1. Hit the ball against the wall and hit the target on the floor (drawn circle, mace, etc.).

Option 2. Hit the ball on the floor and hit the target located on the wall (or on an elevated support).

A team is entitled to one try. The hits are cumulative.

Ball in the basket. Hit the ball on the floor so that it bounces into the basket.

From hoop to hoop. Throw the ball into the first hoop so that it bounces into the second and third hoops.

Hit the hoop. From a distance of 6 -7 m, hit a rolling hoop with a tennis ball.

Game option: from a distance of 6 - 7 m, hit a rolling volleyball or soccer ball.

Player in a circle. One of the players is in a 1.5 m circle. The other two stand on opposite sides at a distance of 6 - 7 m from the circle and try to hit the person standing in the circle with the ball. The one who hits the player changes places with him.

Living target. In the middle of a circle with a diameter of 8 - 10 m there is a driver, playing behind the circle. Players, throwing the ball, try to stain the driver (you can only aim below the waist). The tarnished one took the place of the driver. The driver dodges the ball using any movements (running, jumping, squatting, etc.) within the circle.

Right on target.

The players stand in one line and are counted “first-second”. The first numbers make up one team, the second numbers make up another. A line is drawn from which the clubs are placed in a row (opposite each player) at a distance of 6 m from the throwing line. Each team has clubs of a certain color. At the signal, all team players “in one gulp” (simultaneously) throw balls at the clubs. The team that knocks down the most clubs wins.

Dribbling the ball in a straight line. Dribble the ball to the post (club) and back. The first player dribbles the ball (running) with his hand to the post, around it, returns it to the starting line and passes the ball to a partner. The second player performs the same actions. Dribbling the ball with both the right hand and the left.

Calling numbers. Two different teams stand outside the territory of the court, calculated according to the order of numbers, which are retained by the players during the game. Each team has a ball in front of them (in a circle). The head of the game calls the player’s number, for example “three”. Both players, number three, run forward, take the ball and dribble it to the posts, circle them and return back, placing the ball in its original place (in the circle). Then other numbers are called. For each player who comes first, the team gets a point. In five minutes you need to score more points.

A clever football player. Dribbling the ball with your foot “snake” between the clubs back and forth.

A clever hockey player. Dribbling a tennis ball with a gymnastic stick between the clubs (racks) back and forth.

Who will move the ball faster with their feet in a sitting position from one side of the court to the other?

Who will carry the most balls (while running) over a given distance.

The players simultaneously throw tennis balls into the circle and, after bouncing off the ground (floor), catch the balls thrown by their partner. Before the next throw, they successively move from one line to another, further from the circle, and continue to throw balls. The task is considered completed if the pair manages to hit the balls in the circle and catch them, moving to the fifth line, and then, continuing the game, reaching back to the first line. If a mistake is made (if the player did not hit the ball in the circle or did not catch me), the re-throw starts over again (from the right line). The pair that finishes the game faster than others wins.

Standing at a distance of 1 m from a rope stretched horizontally on two posts at a height of 2.5 m, throw the ball over the rope and, running forward, catch it on the other side. The same, standing at 1.5; 2; 2.5; 3 m. etc. The winner is the one who completes the task greater distance from the counter.

Snatching the ball. The players are located on both sides of the dividing line, one step apart, face to face, holding the ball: A - forcefully snatch the ball from your partner’s hands (or pull it to your side); b – the same, but the players are on their knees; V - the same, but the players are in a prone position with support on one hand.

A besieged fortress. Playing with two defenders. The number of attackers in a circle is at least five. The delivery under the ball must be stable. You need to reset the ball lying on the stand. The game can be played with five defenders and five attackers (five goals).

Ball race in a circle. Participants stand in a circle and settle for “first – second”. Two players standing next to each other receive volleyball(preferably different colors). At the signal, everyone throws their ball to the nearest player with the same number, i.e. through one player (if the first number throws to the right, then the second to the left). The team (first and second numbers) whose ball was returned earlier receives one point. The game is repeated several times. The team with the most points wins.

Don't give the ball to the driver. All players stand in a circle, except for the driver, who enters the middle of the circle. His task is to touch the ball with his hand (or intercept it), which the players throw among themselves. The driver who managed to touch the ball is replaced in the middle of the circle by the one who was unable to accurately pass the ball to the players standing in the circle.