Medicine ball exercises are used in boxer training to develop strength, agility and precision of movement. Sample exercises with medicine balls Summary of exercises with medicine balls

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.

Exercises with medicine ball used in boxer training to develop strength, agility and precision of movements. 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 the 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) Tossing 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 bend 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.

Pair exercises with medicine ball

Paired exercises with a medicine ball not only improve your mood, but also perfectly train 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" - initial 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!

Educational and methodological manual

By physical culture

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 physical education teachers in 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 the 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 teaching and is aimed at developing in students such qualities as flexibility, endurance, mobility and speed of reaction.

This material can serve as a guide for 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 - after throwing the ball up, sit down and touch the floor with your hands; 2 - stand up and catch the ball with your hands.

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

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

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

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

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

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

And today we have an individual circle with medicine balls Foreman Medicine Ball FM-RMB different weights and calibers.

Let us remind you that training with such a projectile allows you to develop strength, coordination, agility, speed, flexibility and joint mobility. Exercises with a medicine ball are suitable for warming up, complicating basic exercises like crunches and squats. By working out with a weighted ball, you can burn more calories than during a classic strength training session on machines: after all, many movements with it force you to maintain balance, which means that additional muscle groups are involved in the work.

“It’s not for nothing that medicine balls are very popular in CrossFit,” says Valery Chistyakov, expert of the company “FitnessDom”, Ph.D. in karate and hand-to-hand combat. “They are great for intense training and allow you to quickly move from one exercise to another. On the balls, instructors set the trajectory of movements for beginners, people with poor health, and children. And athletes hone their technique on them olympic exercises with a barbell. Taking weight immediately from a snatch is difficult and fraught with injuries; the athlete must first work out deep squat, develop flexibility shoulder joint and much more. There is a medicine ball for all this - even with a light ball, the body finds and passes all the necessary points. And only when the bench press technique has been tested to the point of automaticity on the medicine ball, does the weightlifter switch to new level load - he is given an empty bar weighing 20 kg. A medicine ball is ideal for working on mistakes. For example, only a few people know how to squat correctly. Most often, people lean forward strongly, bring their knees together or, conversely, spread them to the sides, thereby removing the load from their legs and overloading their back. If you perform squats incorrectly from year to year, the front of the thigh works, but the back remains flat. It's unsightly and makes your knees vulnerable. You can set up the technique for this exercise by squatting with a medicine ball, and lunges with it will help balance muscle development.”

Who is suitable for training with medicine balls Foreman Medicine Ball FM-RMB

To each! We have already found out that the medicine ball is a universal exercise machine that allows you to work out the main muscle groups in a mode that is gentle on the ligaments. For beginners, the ball will give them the opportunity to hone their technique, professional athletes- update training program and seriously complicate the exercises with own weight. For people with poor health, training with a weighted ball is part of rehabilitation therapy. Almost 2,500 years ago, Hippocrates used leather balls filled with sand to rehabilitate patients after serious injuries.

How to structure your medicine ball workouts

* To keep your muscles toned, exercise 1 circuit training with a medicine ball per week, combining it with other cardio and power loads. Do the exercises without rest, one after another, performing 2-5 circles and pausing between them for 60-120 seconds. If you need to lighten the load, change the balls to lighter/bulkier ones. And to complicate the activity, reduce the rest time between circles and increase the number of repetitions.

“People who are elderly or weakened after injuries and illnesses can perform some exercises on their knees,” says Valery Chistyakov. - It's much easier. Start at a level that is comfortable for you, adding one rep with each workout.”

* Select the correct weight and size of the ball. The heavier your equipment, the more difficult it will be to perform squats, lunges and crunches. The smaller the diameter, the more difficult it will be to maintain balance on it in push-ups and planks. If you have just started exercising, for exercises in which a medicine ball replaces a weight, choose a light and small projectile, and if the ball is used as an unstable support for the arms or legs, let it be heavy and bulky.

* Alternatively, several medicine balls can be used simultaneously in one workout. For example, we took three at once: the smallest Foreman Medicine Ball FM-RMB2, weighing 2 kg, for push-ups. The largest Foreman Medicine Ball FM-RMB6 (6 kg) is for squats. And the medium Foreman Medicine Ball FM-RMB4 (4 kg) - for other exercises.

* “Exercise with a medicine ball on warmed up muscles,” says Valery Chistyakov. — Suitable for warming up rotational movements in the joints, light jogging (running in place), “race” on an exercise bike. At the end of the workout you need to stretch your back well and posterior muscles hips, perform bending and stretching exercises alternating dynamic and static loads.”

Lateral abdominal crunches from a sitting position

Take the ball and sit on the mat with your knees bent and your heels on the floor. Hold the medicine ball with both hands at chest level. Elbows bent and slightly apart, press down on the ball with your palms. Lean your body back so that your abdominal muscles tighten and lift your legs off the floor to an angle of 30-45 degrees. Tightening your obliques and keeping your legs elevated, move the ball to the right and twist after it. Then immediately perform a crunch with the ball in the other direction. Do everything 10-15 crunches from side to side. Make sure that Bottom part the body remained motionless.

Circular plank with hands resting on the ball

Take the ball, place it on the floor, lean on it with both hands and move into a plank position with your arms and toes straight. The body from the top of the head to the buttocks should be stretched out in a line, the abdominal and thigh muscles should be as tense as possible, the back should not bend. To better maintain balance, the medicine ball should be positioned directly under the chest. Try to hold this position for as long as you can (preferably 30-60 seconds). Then, holding the ball with your left hand, move your right hand to the floor, simultaneously moving your body to the right. Distribute your own body weight evenly and hold this plank position for a few seconds. Return to the starting position on the ball. Change your supporting hand and shift your body to the left. Execute 5-10 transitions or as much as your preparation allows.

Push-ups with feet on ball

Place a medicine ball on the floor, place your toes on it and assume a plank position with your arms straight, palms directly under your shoulders. Tighten your core muscles and keep your head and back straight. Bend your elbows and lower your body down, trying to touch the floor with your chest. Press your elbows close to your body. The smaller the ball in volume, the more difficult it is to perform the exercise and the more the stabilizer muscles are involved in the work due to the non-fixed support. During push-ups, try to keep your body extended in line, your buttocks tense, and your stomach pulled in. Do as many push-ups as you can handle without compromising your technique.

Municipal budgetary educational institution

Lenkovskaya Basic School

Methodological development

"Exercises and games with a medicine ball"

Completed

physical education teacher

Lisovsky Ya.A.

Medicine ball exercises and games in class

physical culture.

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

Exercises with a medicine ball contribute to the development and strengthening of the musculoskeletal system, cardiovascular, respiratory and nervous systems, and, consequently, the entire human body. As a result of their use, it improves physical development, health and performance of the body of those involved.

A variety of exercises with a medicine ball provides a selective effect on individual muscle groups and body systems, allowing for precise dosing physical activity and regulate it, taking into account the gender, age and level of physical fitness of those involved. For this, balls weighing from 0.5 to 5 kg are used.

Exercises with medicine balls are usually classified, based on pedagogical objectives and methodological feasibility, into the following groups:

General developmental exercises in which the ball is used as a weight. Exercises can be individual, pair and group.

Throwing drills that involve throwing, pushing and catching. They are divided into throwing and catching, throwing, passing and rolling the ball.

Games and relay races.

Medicine Ball Exercise Terminology

The ball is below - the ball is held with straight arms and touches the front of the thighs

Right (left) freely - right (left) is set to the right (left), the ball is in right hand girth outside.

Ball forward - the ball is held with straight arms at chest level

a) ball forward - up b) ball forward - down

Ball up - the ball is held with straight, raised arms

Ball on the chest Ball behind the head

Legs apart, ball to the right (left) - the ball is held with both hands in the indicated direction at shoulder height

Ball on the head Ball from behind

Ball at the right (left) shoulder

Ball in the palm - o.s.; Hands to the sides, ball on the right (left) hand

Stand with your feet apart, hands on your belt, the ball is clamped with your feet and knees.

Stand with your feet apart, hands on your waist and the ball pressed between your feet.

Sitting emphasis with feet on the ball Crouching emphasis with hands resting on the ball

Lying emphasis with hands supporting on the ball Lying emphasis lying behind the legs on the ball

An example of compiling complexes with an outdoor medicine ball using graphical notation

I. Exercises for arms and shoulder girdle

I.p. - the ball is below. 1 - ball on the chest; 2 - ball up; 3 - ball on the chest; 4

i.p. Perform 6-8 times.

1 - ball forward; 2 - arms to the sides, ball on the right hand; 3 - ball forward; 4 - i.p.

5 - 8 - also on the left hand. Perform 10-12 times.

I.p. - the ball is below. 1 - bent over, ball behind head; 2 - ball up; 3 - ball behind the head; 4 - i.p.

Perform 10-12 times.

III. Complex impact exercises

I.p. - lying down with your hands resting on the ball.

1 - right hand on the floor; 2 - left hand on the floor; 3 - right hand on the ball; 4 - i.p.

Do it 8 times.

I.p. - kneeling position, ball on chest. 1-4 - tilt back, put the ball. 5-8 - kneeling stand i.p. 1-4 5-8 1-4 5-8; 1-4 - bend back, pick up the ball; 5-8 - i.p. Do it 8 times.

Throwing exercises

Tossing - The student throws the ball and catches it himself.

I.p. - the ball is below. 1-2 - throw the ball up, sit down and catch the ball; 3-4 - throw the ball up, stand up and catch the ball; i.p. 1 - 2 3 - 4

throw from below;

throw from behind the head;

push with one (two) hands from the chest;

Push from the shoulder with one (two) hands;

throw from behind over the shoulder with one hand and catch with both hands in front of you, from the side, above your head, behind your back;

Throw between the legs with a forward bend and catch with and without a turn;

holding the ball between your feet, jump up, throw the ball in front of you and catch it

Rolling - passing the ball to a partner on the floor or apparatus.

I.p. - standing facing each other at a distance of 4-5 m, one of the partners has the ball. Rolling the ball to your partner first with your right hand, then with your left hand

1-2 - throw the ball to your partner with two pushes; 3-4 - pause; 5-8 - also performed by the second partner.

Options

throwing the ball with one hand with a swing to the side;

throw back over the head;

throwing the ball to the side, standing sideways to your partner;

throwing the ball back and forth over the head from a standing position with legs bent apart;

throwing the ball forward with your feet;

from a sitting position, holding the ball between your feet - roll back (on your back) and throw the ball back, etc.

I. Gymnastic wall I.p. - standing facing the wall, the ball in your left (right) hand.

1-4 - climb in a vertical direction; 5-8 - go downstairs in ip.

Balance beam

Various options walking, running, jumping with a ball in your hands

Walking, stepping over balls lying on a log

Two partners stand on a log facing each other.

Throwing the ball to a partner

Teaching Methodology

When selecting exercises, it is necessary to take into account the age, gender and level of physical fitness of the participants. Exercises should begin with balls of minimal weight.

To perform throwing exercises, students can be placed in lines - one opposite the other. The distance between them is determined depending on the level of fitness and the weight of the ball. At first it should be small, and later increase to 3-4 or more meters (steps). It is advisable to select partners of approximately equal height and preparedness.

Throwing exercises should be performed by all students at the same time upon a signal or command from the teacher. It is very important to consider the distance from walls, windows, gymnastic equipment and other objects located in the hall.

When teaching throwing and catching exercises, the holistic method, the dissection method and the approach method are used. boxes x exercises. Throwing should be taught with both the right and left hand. This is especially important when teaching throwing to children, for whom harmonious development and formation correct posture is of particular importance.

Since the most difficult movement is catching, then, first of all, master the technique of this exercise.

Throwing and catching exercises are made more difficult by:

Changes in the volume and weight of thrown objects;

Increasing the number of simultaneously thrown objects;

Increasing the flight distance of thrown objects;

Changes in starting positions (eg, standing, sitting, lying, kneeling);

A combination of throwing and catching with movements of the arms, legs and torso (for example, clapping, squatting, turning, bending, jumping, running, balancing, etc.);

Throwing and catching with one hand.

Games, relay races

Games are best used in close conjunction with other media physical education through integrated use with general developmental, supply boxes mi and special exercises. When planning, you need to take into account the overall lesson load and determine the purpose, time and place among other exercises used and educational assignments. The level of difficulty and duration should be accessible to those involved and increase smoothly and gradually. When conducting games, serious attention must be paid to strict adherence to generally accepted safety standards and regulations.

Games with medicine balls in physical education lessons “Relay races with medicine balls”

"Don't drop the ball." A common starting line is drawn in front of the players on the floor with chalk, and at a distance of 8-10 m. from her there is another line. All players are divided into pairs. The partners of each pair stand with their backs to each other, holding a ball placed between them at waist level without using their hands. At the signal, everyone begins to move forward, trying to quickly reach the second line and return to the point. You can move in any way. Touching the ball with your hands is not allowed.

Players from both teams stand opposite each other in a single-file formation. The right flankers hold the ball in their hands. At the teacher’s signal, everyone quickly takes a lying position. The right-winger uses one hand to direct the ball along the floor between the legs and arms of his players. When the ball reaches the left flanker, he catches it, stands up and lifts the ball up. The team that completes the task faster wins.

The players of each team stand behind each other's heads at a distance of half a step with their feet apart. The guides in the columns hold a medicine ball in their hands. At the teacher’s command, the players pass the ball over their heads to a partner standing behind them. When the ball is passed to the final player, he turns around, lowers the ball to the floor and rolls it to the guide under the feet of all team players. The guide catches the ball and lifts it up.

The same, but pass the ball to the left and right at waist level, slightly turning the torso towards the partner standing behind. The team that passes the ball faster wins.

The game involves two or three teams, each of them is divided in half. The players of each half stand opposite each other in columns, one at a time, at a distance of 8-10m. A starting line is drawn in front of the guides in all columns. The first numbers place the ball between their legs and squeeze it with their knees. At the teacher’s signal, they jump forward on both legs to the opposite columns and, having reached the line, give the ball to the guide, and they themselves stand behind the last one in the column. The guide does the same, etc. The team whose players move to the opposite side the fastest wins.

The same, but the first numbers put the ball on their stomach and move in a support position lying behind (feet forward)

Whiteball is a colored rubber gymnastics ball that can be used in school physical education classes. The most important thing while performing an exercise with a ball is to monitor your breathing, which should be deep and rhythmic. Medicine ball exercises are intended for those sports that require explosive force, and also uses strikes, throws, various jumps, sudden changes in direction of movement, etc. The choice of exercises and the weight of the medicine ball should correspond to the degree of physical fitness, state of health, and age.

Benefits of exercising using medicine balls:

improve joint mobility;

strengthen the muscles of the back, arms and legs;

Increases endurance, agility, coordination and speed;

Games

The team stands in a circle. The medicine ball is passed from hand to hand for several circles.

The team lines up in a chain. The chain does not have to be straight. The task is to pass 5 medicine balls along the chain by throwing them from hand to hand. The distance between participants and the weight of the ball are selected by the organizer based on age and physical capabilities participants.

Teams stand in a chain alternating positions face to face - back to back to each other. A couple standing with their backs to each other stands almost closely, and their faces are at a distance of several meters. The task is to pass the ball in the following way: those standing with their backs to each other pass the ball over the top, moving their hands with the ball back before passing it to a partner. After receiving the whiteball from behind, the player passes it to the next person facing him by rolling it on the floor.

The team stands in a line with their feet wide apart. The first player must, from the starting position, roll the whiteball between the legs of the next one as if into a goal. In case of failure, he must run, pick up the whiteball and repeat the throw again from the same position. If successful, the exercise is repeated by the participant shi th "gate" from the point where the whiteball stopped. The distance between the participants and the weight of the ball are selected by the organizer.

Medicine ball games

"Web" Development of agility and speed-strength qualities

The players line up in two columns. In the middle of the playground, teacher assistants (“spiders”) pull two ropes (webs). The first two numbers of each team are given a ball weighing 1 - 3 kg. At the leader’s signal, the players with the balls begin to run, trying to quickly get to the opposite side of the court, and at this time the “spiders”, randomly changing the position of the ropes, try to interfere with the runners and keep them on the court as long as possible. Having finally overcome the web, the players run to the finish line, place the balls in the designated place and return the same way to their team. The next players start running without the ball and end with the ball. The team that finishes the dash first wins.

"Ball Through the Hoop" Development of motor reaction and speed-strength qualities

The game involves 4 players. Two stand in the center of a circle with a diameter of 3 m and hold a hoop, the other two stand behind the circle line opposite each other, in the hands of one is a medicine ball weighing 1-3 kg. Players standing in the center of the circle can arbitrarily change the position of the hoop (without turning it edgewise), while two other players throw the ball to each other, trying to get into the hoop and catch the ball without letting it fall to the ground. After 10-20 throws, the opponents change roles. For each drop of the ball, a penalty point is awarded. The winner is the pair with more hits into the hoop and fewer penalties (one hit is worth 2 points)

"Roll the ball" Developing strength and precision of movements

On gymnastic wall at a height of 1-1.5 m, 2 are attached obliquely gymnastic benches, on which divisions are marked every 0.5 m. The players are divided into two teams, each of which forms a column at its own bench. Players take turns sitting on the mat, resting their feet on the edge of the bench, and push a ball weighing 1-5 kg from their chest three times so that it reaches the farthest mark and then rolls down the bench. You can also sit on the side (left or right) and push from the shoulder to throw. Pupils of grades U1-UH throw the ball while standing with both hands from bottom to front. Teacher assistants count points: for every 0.5 m, 0.5 points are awarded.

"Equilibrists" Developing speed and balance

The players are divided into two equal teams and lined up in two columns at the starting line. Two medicine balls weighing 3-5 kg are placed in front of the players who start the game first. The finish line is drawn at a distance of 3-5 m from the start. At the signal, players stand on the balls and move, standing on them, to the finish line; Having reached it, they take the balls in their hands, return to their columns and pass the balls to the next players. A player who loses his balance while moving on the ball must stand on the ball again and continue playing. The game can also be played in U-UP classes as a counter relay race, excluding running with balls in hands

Exercise No. 1

I. p. - o.s., hands with the ball above the head. 1 -3 - tilts to the right, 4 points; 5-8

tilts to the left, 8 -p. Perform 8-10 times.

Exercise No. 2 Knee push-ups

I. p. - emphasis on knees, medicine ball in hands at chest level. 1 - lowering forward, passing the ball to a partner or against the wall, 2 - one quick push-up from the floor, 3-4 reps. Do it 4 times.

Options:

I.p. - holding the ball not at chest level, but above your head.

During the return to the starting position, the partner passes the medicine ball back.

Exercise№ 3 Woodcutter

I.p. -feet shoulder-width apart, honey ici nball in hands above and slightly behind the ear. 1- perform a chopping motion, moving the ball diagonally to the opposite knee. 2 - i.p. 3 - to the opposite knee. 4-

i.p. To increase amplitude, turn back leg, ending the chopping motion.

Variations: Lift your back foot off the floor as the ball moves toward your knee and lift your front leg off the floor as the ball moves up. Perform 4 times in different directions.

Exercise No. 4 Squats

I.p. - o.s., feet shoulder-width apart, honey ici nball with arms outstretched in front of you at chest level. 1-2- squat, looking in front of you, until your thighs are parallel to the floor, 3-4 - i.p. Options: i.p. - with the ball pressed to the chest. During the squat, press the ball either up or forward from your chest. Return the ball to i. p. when lifting to the o.s. Perform 8 times.

Exercise No. 5 Pistol

I.p. - o.s., legs on shi rine shoulders, honey ici nball with outstretched arms in front of you, at chest level. 1-2 - squat on one leg, holding the ball in front of you and parallel to the floor, as a counterweight. 3 -4- i.p. Keep one leg extended and tense throughout the squat. Variations: Start with the ball pressed to your chest. As you squat, press the ball forward from your chest. Return the ball to the starting position as you rise to the starting stance. Perform 4 times on each leg.

I.p. - o.s., feet shoulder-width apart, medicine ball at waist level. 1 - lunge with the right foot, 2 - i.p., 3 - lunge with the left foot, 4 - i.p.

Options: 1- lunges to the right, left. 2 - “walking lunges”, changing legs and thus “stepping” forward with lunges. Perform 4 times on each leg.

Exercise No. 7 Hitting the floor

I.p. - legs slightly wider than shoulders, knees slightly bent, honey ici nball in hands above head. 1 - throw the ball forcefully on the floor, using muscles during the downward throwing movement, 2 - catch it by bouncing shi th ball, 3 -4 -i.p. Options: 1- throwing the ball with one hand, catching the ball after the rebound, change hands. Do it 6 times.

I.p.o.s., honey ici nball in outstretched arms above the left shoulder (approximately at ear level). 1-3-draw an imaginary figure eight with the ball, moving it from the left ear diagonally to the right (similar to the movement described in the “lumberjack” exercise), then up to the right ear, then diagonally to the left knee, 4-i.p. Perform the exercise 2 times.

Exercise No. 9 Push ups

I.p. - lying down with one hand resting on the medicine ball. Flexion and extension of the arms while lying on the floor 10 times.

Variations: Roll the ball between your hands as you move upward. Exercises No. 10 on the press

I.p. - lying on your back, knees bent, medicine ball in your hands pressed to your chest. Raising and lowering the body while lying on your back. Perform 25-30 times.

I.p. - facing the wall, at a distance of approximately an arm's length from the wall, the ball above the head. From i.p. - throwing a ball at a wall with a bounce off the wall. Options 1-moving your hands behind your head when throwing, thereby increasing the speed of the ball. 2-throws alternately with one hand. Perform 10-12 times.

Exercise No. 12 Hammer throw

I.p.-o.s., legs slightly wider than shoulders, medicine ball at the left hip. In pairs, throw, moving the ball from the left hip to the right shoulder, transferring the body weight from the left leg to the right, body weight on the right leg (same in the opposite direction). An option is to throw not from the hip, but from the opposite shoulder. Perform 4 times in each direction.

In pairs. One of the pair is lying on his back, holding a medicine ball in straight arms above his head, rising up and performing a pass to a partner sitting opposite on the floor (distance 120-180 cm). The partner catches the ball and does the same in reverse order. Options - throws to a partner from the chest. Perform 6 times.

Exercise No. 15 Side turns

In pairs. I.p. -o.s., legs on shi along the shoulders, the ball is pressed to the body. 1 - pass the medicine ball to the partner to the right side, 2 - IP, 3 - pass to the left, 4 - IP. Perform 8 times in each direction.

Exercise No. 15 Working out the triceps from a standing/sitting position

I.p. - o.s., honey ici nball behind the head with bent arms. 1-bend your forearms up, keeping your shoulders motionless, 2-ip.

I.p. - o.s., medicine ball in hands at hips. 1-3 - with outstretched arms, lift and hold the ball until parallel with the floor, 4-ip. - o.s.