Collective physical exercises with medicine balls. A set of exercises with medicine balls. Medicine Ball Exercise Terminology

1. Rotate the ball around the body, transferring it from hand to hand - 20-25 times.

2. Hands to the sides, ball in one hand, throw or transfer the ball from hand to hand above the head - 15-20 times.

3. The ball is in lowered hands, throw the ball with straight arms from below, catch it in front of the chest - 15-30 times.

4. Throw the ball up from the chest, catch it in front of the chest - 15-30 times.

5. Throw from behind the head, the same - 15-30 times.

6. The ball is in the hands behind the back, thrown up from behind the back with both hands, caught in front of the chest - 15-30 times.

7. Push the ball from the shoulder up with one hand, catch it with the other hand at the shoulder - 15-20 times.

8. Throw the ball from behind the back with both hands forward - up from a half-squat, catch the ball in front of you - 15-20 times.

9. Ball at the top, bend forward to the right, between the legs and left leg - 15-20 times.

10. Ball at the top, circular movements of the body with an inclination - 15-20 times.

11. In pairs, throw the ball from behind the head, from the chest - 15-20 times.

12. Table sideways in pairs, throw one-handed throws to a partner overhead - 15-20 times.

13. In pairs, throw throws from behind the head with both hands to a partner in a jump - 15-20 times.

14. The same, but with a running start of 1-2-3 steps - 15-20 times.

15. In pairs, jump the ball 10-15 times.

A set of exercises with a barbell with a certain load

1. Barbell press.

2) from behind the head (lower as far as possible, to the shoulder blades);

4) narrow grip;

5) wide grip.

2. Barbell in lowered hands - a jerk with an active movement of the body in a “wave”.

3. Barbell in lowered hands - pulling the barbell to the chin (elbows are always above the barbell).

4. Barbell with lowered hands - lift the barbell to your chest, bending your elbows.

Options: 1) reverse grip;

2) opposite grip.

5. Barbell in raised hands - bending your arms, lower the barbell behind your head.

6. Bend forward. Barbell in lowered hands - pulling the barbell to the chest.

7. Bend forward. The barbell is held straight behind the back - lifting the barbell to the chest.

8. Seated barbell press.

Options: 1) with simultaneous rotation of the body;

2) from behind the head;

3) reverse or opposite grip;

4) narrow grip;

5) wide grip.

9. Sitting, curling the wrists with a barbell.

10. Bench press, lying from the chest.

Options: 1) wide grip;

2) narrow grip;

3) wide grip.

11. Barbell on shoulders, barbell squat.

12. Barbell on your shoulders, standing on the edge of a bench inverted, rise on your toes.

13. Barbell on shoulders, jumping out of a half-squat.

A set of exercises lying down for endurance

1. Lying down, bending and extending the arms in series of 10-20 times.

Options:

a) hands shoulder-width apart (wider if possible) 10-12 times.

b) one brush on another 10-12 times.

d) with alternate bending hands 10-12 times.

e) with support on one hand 10-12 times.

f) with feet resting on a bench or chair 10-12 times.

g) with alternate raising of legs 10-12 times.

h) pushing with hands from the support 10-12 times.

i) with a clap of the palms at the moment the hands are lifted from the support

j) simultaneous tearing off of arms and legs 6-10 times.

k) the same, but with clapping hands 6-10 times.

m) with support on fingers 10-20 times.

2. Lying emphasis. Circular movements head alternately to the right, to the left (arms slightly bent) 6-10 circles.

3. Lying down, alternately raising your arms up 8-14 times.

4. Lying emphasis. Simultaneously raising the arm and opposite leg up 8-14 times.

5. Lying emphasis. Flexion and extension of the arms. During extension, turn the body around the longitudinal axis by 90 0, arm up 1-3 circles.

6. Lying emphasis. By stepping or jumping on your hands, describe a circle - “compass” for 2-5 circles.

7. Lying emphasis. Moving to the side by simultaneously jumping on the arms and legs 8-15 times.

8. Lying emphasis. Vigorous rotation of the body - support from behind

9. Lying emphasis. Move forward by dragging your feet with your toes extended and relaxed for 20-40 steps.

10. Lying back support. Move in all directions, bending your legs 30-40 steps.

11. Lying emphasis. Movement by dragging straight legs

15-20 steps.

12. Lying back support. Move by dragging straight legs 15-25 times.

A set of exercises to develop strength and flexibility

1. Tilts of the body forward, backward, to the sides in place and in motion.

2. The same, but with additional hand movement.

3. Turn the body to the left and right in place and in motion.

4. The same, but sitting on the floor.

5. Tilt the torso and turn left and right, reaching the opposite heel of the leg with your hand.

6. The same, but sitting with your legs apart.

7. Circular movements of the body (hands below, on hips, behind the head, above).

8. Kneeling, bending back (hands on hips, on the back of the head).

9. Lying on the floor, raising and lowering straight and bent legs.

10. The same, crossing your legs low above the floor.

11. The same, but in circles with your feet.

12. The same, raise your legs and tilt them to the left to the right.

13. “Bridge” with the help of a partner and independently.

14. Lying on your back, simultaneously raising your legs and torso.

15. Lying on your stomach, “frog”.

16. Lying on your stomach, raising straight legs and arms at the same time.

17. Standing on the “birch” shoulder blades.

18. Lying on the floor, flexion and extension of the arms.

19. Emphasis crouched, emphasis lying down, emphasis again crouched straight, then left, right.

20. Move on your hands to the right, left, around the legs, along the hall.

21. Squat with jumping up.

A set of exercises for jumping ability

1. Jumping on one or two legs in different directions.

2. Jumping in place with legs pulled up.

3. The same, but moving forward.

4. Jumping up from a deep squat.

Options: a) legs together;

b) feet shoulder-width apart;

c) one leg in front;

d) with a change in the position of the legs;

e) with a rotation of 90 0, 180 0, 360 0;

f) reaching a suspended object.

5. Standing long jump.

6. Multi-jumps triple, quintuple, ten.

7. Jumping on your toes, hands behind your head.

8. Jumping rope.

9. Jumping over a gymnastic bench.

Options: a) standing sideways to the bench;

b) standing facing the bench;

c) jumping on one leg over a bench;

d) jumping by 2 X legs over the bench moving forward;

d) the same, but on one leg.

10. Jumping while standing on 2 X benches from squats with a weight of 16-32 kg.

11. Jumping in series while standing still while taking out the basketball backboard.

12. Jumping over two benches placed on top of each other.

13. Jumping with weights (sandbags, belts).

14. Jumping in place with shock absorbers.

15. Serial jumping over barriers.

GBOU School No. 2128 “Energy”

Compiled by physical education instructor N.V. Komissarova.

Lesson with a medicine ball (0.5 -1 kg) in pairs

Senior preschool age

Medicine balls lie in rings in the middle of the hall at a distance of 1-2 m from each other.

Program content: train children to use medicine ball different ways; learn to perform exercises in pairs: coordinate your actions with each other; execute synchronously; strengthen strength endurance back muscles and abdominals, general endurance. Practice different ways of passing the ball. Develop motor qualities and abilities: agility; randomness of muscle tension and relaxation.

Equipment: rings and medicine balls (0.5-1 kg), 1 for two.

1 part:

Walking: regular, gymnastic, cross step, hands on the belt on the toes, side step on the toes.

Run: regular, light on socks.

Snake between the balls with a turn: - to the right

Wide stride through the balls; with jumping on two legs over the balls, touching the pelvis with the heels.

Walking with breathing exercise.

Rebuilding in two lines (in pairs), facing each other (each pair to their own ball, the ball between the children).

Walking in place.

Part 2: Outdoor switchgear with medicine ball in pairs

1. I.p. standing close to the hoop with the ball facing each other, feet together, hands on the belt.

Execution: 1- put your right foot on the ball, touch the ball with your toe; 2-i.p.

3 - put left leg on the ball, touch the ball with your toe; 4 - i.p.

2. I.p. standing with their backs to each other at a distance of a step from the ring; feet shoulder-width apart, arms extended forward, children in the same line holding the ball.

Execution: 1 – children of two ranks simultaneously turn to face each other (one rank - to the right; the second - to the left), pass the ball to a partner; 2 - the same, with a turn in the other direction.

3. I.p. standing with their backs to each other at a distance of a step from the ring; legs apart, arms raised up, children in the same line holding the ball.

Execution: 1 – bend down, put the ball on the ring between the legs (another child takes the ball); 2 – passing the ball to each other from above the head, performing a slight bend back. Also passing the ball to each other from below between the legs and above the head.

4. I.p. lying on your back with your feet towards the ring, arms up; the ball is in the hands of children in the same line.

Execution: 1 – sit down, put the ball in the ring (another child takes the ball); 2 – i.p. Also, passing the ball into each other's hands.

5. I.p. lying on your back, arms to the sides, palms down; legs bent at the knees, standing apart.

Execution: 1 - all children in one line simultaneously raise their pelvis up (half bridge) - the teacher rolls the ball under their backs; 2 – i.p. at this time, the children of the other line also do.

OVD with medicine ball, in pairs:

Throwing a medicine ball to each other from below and catching it.

Also, the 1st child makes a ring with his hands, joining his hands, the 2nd child throws the ball into the ring; The first one tries to catch the ball from below. Swap.

Rolling the ball to each other, pushing the ball with your feet:

I.p. sitting at a distance of 3-5 m from each other, resting your hands behind you.

4. "Boat"

I.p. lying on your stomach facing each other at a distance of 3-5 m from each other.

Execution: children of the same line push the ball with their hands from the chest, take the “boat” position: arms and legs raised, straight. Hold the position as long as the ball rolls. Children of the opposite line stop the ball with their hands. Children of the other line do the same.

"Top"

Also, as soon as the children push the ball, they stand on their toes (crouching), hands rest on the floor, make one revolution around themselves, take the position.

"Collars"

I.p. children stand at a distance of 5 m from each other, opposite each other. Children of the 1st row stand facing each other, the 2nd – with their backs to each other. Legs apart. The children have their backs facing the ball.

Execution: children who have the ball bend forward and down and roll the ball between their legs, between the rings lying on the floor and between the legs of their partner. Then all children jump and turn 180 degrees. Also do it in reverse order.

Rearranging children in a circle.

Differentiated game “Be careful.”

Children stand in a circle. The teacher stands in the middle. He passes the ball (to any child) in any way. The child must name the method of passing and pass the ball back to the teacher in the same way. Transfer methods: from below, from above, from the chest, with a bounce from the floor, etc.

Competition game: “Whose team is faster”

Children stand at a distance of 2-3 steps from each other; in 2nd ranks. There is a hoop on the floor next to the 1st and last participant. There are 5 medicine balls in a hoop near the 1st participant. On command, the first participant picks up the ball and passes it to the next one (in a pre-agreed manner), then takes the next ball, etc. As soon as the last player has the ball, he places it in the hoop. As soon as the first participant passes the last ball to his neighbor, he turns 180 degrees with a jump, and all other participants do the same. The last player places the last ball into the hoop, performs a jump turn, and then begins passing the balls to reverse side. As soon as the last ball is placed into the hoop at the other end, the game ends.

Relay race(any option)

Option 1:

On the floor opposite each team there are 3 rings at a distance of 2-3 m from each other.

Execution: football dribbling (with feet) of a medicine ball “snake” between the rings, take the ball in your hands near the last ring; run back with the ball in your hands, put the ball on the floor in front of the next player.

Option 2: rolling the ball “snake” between the rings, pushing the ball with your hands.

Part 3:

Breathing exercise.

Relaxation exercise “Travelers and stone”

Pair exercises with medicine ball

Paired exercises with a medicine ball not only improve your mood, but also provide a great workout for all muscle groups. The complex was shown by Natalia Bystrova and Andrey Birin, soloists of the musical MAMMA MIA! Developed by Evgenia Belozerova, World Class instructor.

"CIRCUAL RESPONSIBILITY"
Starting position: standing with your back to each other at a distance of half a step. One of the partners holds the ball at stomach level.
“One” – turn the body and pass the ball to a partner. “Two” is the starting position. “Three or four” – everything is in the other direction. Repeat 15-20 times. This exercise strengthens the oblique abdominal muscles.

"HANDS DOWN AND UP"
Starting position: standing with your back to each other. Legs are twice as wide as shoulders.

“One” – tilt forward at an angle of 90 degrees. Back straight! “Two” – passing the ball between the legs. “Three” is the starting position. Raise your hands up. “Four” – bending back slightly, pass the ball over your head. Repeat 15-20 times. Exercise develops back muscles and flexibility.

"SQUITTING"
Starting position: standing opposite each other. Feet slightly wider than shoulder width.
“One” – the partner with the ball performs a squat, back straight. “Two” - rising, throws the ball. “Three-four” - the other partner catches the ball while squatting at the same time. Perform 15-20 times. Exercise strengthens the muscles of the legs and shoulders.

"FROM HANDS TO HANDS"
Starting position: standing facing each other at a distance of one and a half meters.
“One” – squat on one leg, take the other back, tilt your body forward. Pass the ball to your partner. “Two” – simultaneously return to the starting position. Perform 15-20 times.

"ROCKING CHAIR"
Starting position: sitting facing each other. The ball is at chest level with one of the partners.
“One” – lean back, take a breath. Exhale and sit down and throw the ball to your partner. “Two” – the partner catches the ball while leaning back. “Three-four” – throw the ball to your partner again. Perform 20-25 times. Exercise trains muscles

WHILE PERFORMING THE EXERCISES, WATCH YOUR CORRECT POSTURE AND KEEP YOUR ABS TENSIONED!

Perform medicine ball exercises in the following order. Those in the first rank push the medicine ball towards the partners in the second rank, who, having caught the ball, prepare to push back. At this moment, those in the first rank are preparing to receive the medicine ball and at the same time paying attention to relaxing the working muscles. Exercises with a medicine ball are performed in the same sequence, dosage and mode as exercises with dumbbells.

Medicine ball exercises are used in boxer training to develop strength, agility and precision of movement. The exercises consist of throwing, pushing and catching the ball. Their value lies, in particular, in the fact that they develop in students the ability to instantly move from tension to relaxation (when throwing) and, conversely, from relaxation to tension (when catching a ball), which is very important to be able to do in combat conditions. Exercises with the ball can be performed with a partner or independently from a wide variety of starting positions. Accuracy when catching the ball is just as important as when throwing it.

When practicing with a medicine ball, you must carefully protect your fingers from sprains. When catching the ball, your fingers may turn under. To avoid this, you should always receive the ball with an open palm.

• 1) Exercises without a partner
• 1. Throw the ball up with both hands and catch it.
• 2. Throw the ball up with one hand and catch it with the other.
• 3. Throw the ball up with both hands and catch it behind your back with your hands from below.
• 4. Throw the ball with your feet at the wall (at a distance of 3 m from it), holding it between your feet. Push off from the floor with both feet, make a dash in the air and throw the ball. Try to get the ball to touch the wall as high as possible.
• 2) Exercises with a partner Standing facing your partner
• 2. Push the ball with one hand while turning your torso (support the ball with your free hand).
• 3. Throw the ball from the side with both hands.
• 4. Throw the ball from the side with one hand with a turn of the torso (support the ball with your free hand).
• 6. Throw the ball from above from behind your back, tilting your torso forward. Hold the throwing ball behind your back with both hands from below.
• 7. Throw the ball with your feet, holding it between your feet.
• 8. Throw the ball from below with straightened arms (legs spread wide).
• 3) Standing with your back to your partner
• 1. Throw the ball back over your head with both hands, tilting your torso back.
• 2. Throw the ball back between your legs with both hands, tilting your torso forward
• 3. Throw the ball back from the side with the body turned.
• 4) Sitting facing your partner
• 1. Push the ball from the chest with both hands.
• 2 Push the ball with one hand while turning your torso (support the ball with your free hand).

Exercises while sitting with your back to your partner

• 3. Throw the ball with both hands from the side with the body turned
• 4 Throw the ball with one hand from the side with a turn of the body (support the ball with your free hand).
• 5. Throw the ball with both hands from above from behind your head.
• 5) Sitting with your back to your partner
• 1. Throw the ball back with both hands over your head.
• 2. Throw the ball back with both hands from the side with a twist of the torso.
• 6) Throwing with a medicine ball:
• 1 Medicine ball throws can be done alone, throwing it up or against a wall, but preferably with a partner, throwing the medicine ball to each other.
• · Throwing a medicine ball over your head.
• · Throw from below.
• · Medicine ball throw from the chest.
• · Throwing a medicine ball upward from a prone position.
• · Throwing medicine balls with one hand, with a step-out position.
• · Throwing a medicine ball while standing sideways to the wall - practicing the side.
• · Abdominal pumping with medicine ball throwing.
• · These exercises can be performed with different options - on one leg, sitting, lying down, in motion, in a group.
• 7) Medicine ball exercises:
• 1) Feet are placed shoulder-width apart, hands with the ball are raised up. The ball is thrown forward with the whole body, the arms do not bend.
• 2) The ball is taken to the chin, the arms are bent, and the elbows are pushed far to the sides, parallel to the floor. Then. With a sharp straightening of the arms, the ball is pushed forward.
• 3) The ball is taken with one hand, like a cannonball, and the other hand holds it until the moment of push. With a sharp push the ball is thrown forward. The exercise is done with the right and left hands.
• 4) The ball is placed in the elbow bend of the arm and held with the palm, then with a sharp turn of the body and a swing of the arm it is thrown forward. The same is done alternately with the right and left hands. This exercise can also be done from a sitting position with legs wide apart, which is much more difficult. Exercises with the ball are done 10 - 15 times

Medicine ball work

• 1. Throwing a medicine ball from behind the head. We stand in a stance, raise our hands with the ball above ourselves, put them behind our heads and throw them with a step. Try to keep your elbows as narrow as possible; at the end of the throw, your elbows look down.
• 2. Throw with two hands from the chest. We stand in a stance, hold our hands with the ball in front of us, pressing the ball to our chest, elbows as narrow as possible and looking down. We throw it at a step. Try to coordinate the movements of your arms and legs.
• 3. The Best of Staging Exercises direct blow- Throwing a medicine ball with one hand. We stand in a stance, hold the medicine ball in one hand, just hold it with the other, and throw it sharply with a step. The step and throw must be performed synchronously! The hand goes straight like a jab.
• 4. The same thing, but we imitate an uppercut.
• 5. Do push-ups from the ball with a jump, both hands on the ball, jump, land on the floor, or one of the hands is alternately on the ball
• 6. Lying down, we throw the ball up, take a hit on the chest or abs - and at the same time stuffing.
• 7. Throw the ball while standing sideways to the wall. The ball is placed in the elbow crook of the hand and held with the palm. We perform it the same way as if we were throwing a hook. We include the legs and body in the throw. The ball should not fly to the side - only a straight trajectory.
• 8. The same thing, but sitting with your legs spread wide apart.
• 9. Pump up your abs while throwing a medicine ball. If you do it with a partner, then he throws the ball back to you, in the stomach, when you straighten up (also, immediately stuffing)

The weight of the ball is selected individually. The number of repetitions in the exercise is 10-15. If you do it at least twice a week, you will feel the effect within a couple of weeks.

Addition:

• · Practicing defenses
• · Slope-throw (straight, side, aprecut)
• · Dive throw.
• · Bounce-throw.

Educational and methodological manual

in physical education

General developmental exercises

with medicine balls

Developed by:

E.N. Shapovalova

head of physical education

Dubna, 2008

Introduction

Proposed teaching aid is devoted to organizing and conducting physical education classes using medicine balls. It is aimed at teachers physical culture schools and colleges. The purpose of this manual is to increase the level physical fitness students, replenishing the methodological knowledge of physical education teachers.

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

Purpose of general developmental exercises:

• used to prepare for complex motor actions;
• necessary to improve the ability to control various parts of your body;
• for the development of motor qualities. Thus, performing exercises quickly will contribute to the development of speed. By achieving a maximum range of motion (for example, trying to bend lower or lunge wider), you can increase joint mobility and flexibility;
• help prevent flat feet and poor posture;
• help develop strength.

The main task of general developmental exercises:

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

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

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

Set of exercises

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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