Physical education with a ball for children of preschool age. Educational and methodological material on physical education on the topic: A set of exercises with a small ball

Exercise therapy with a gymnastic ball is very useful for children and adults. Special exercises contribute to relaxation and strengthening of all muscle groups. At the same time, the exercise therapy complex on the ball for children and adults takes very little time.

The benefits of exercise therapy on the ball

Morning exercises with a ball are useful for people of all ages. If you have a growing child in your family, you can use the ball to improve his health and entertainment at the same time. The main thing is to know which ball is needed for exercise therapy.

With the smallest you can do gymnastic exercises, and older children just love to jump on the ball. As for adults, they can also benefit if they learn how to perform exercises by watching videos or pictures about exercise therapy on the ball.

Let's see what benefits such therapeutic exercises bring:

1. It helps to strengthen and stretch all muscle groups: arms, legs, back, abs.
2. Massages the body and normalizes the work of many internal organs.
3. Improves coordination of movements and strengthens the vestibular apparatus.
4. Relieves muscle tension in infants.
5. Stimulates digestion and prevents colic.

How to do gymnastics on a ball for children?

Exercise therapy on a ball for babies is recommended from the age of one month. At first, you and the child will be very tense when doing the exercises, but over time everyone will get used to it, and the baby will probably even enjoy the new activity. After watching a video about exercise therapy on a ball for children up to a year old, you can find out the intricacies.

You can start exercising on a ball with a child after 60 minutes from the moment of feeding. During classes, be sure to talk with the baby and praise him, sing songs and entertain him in every possible way. If the baby does not like something or you realize that he is tired, stop the workout.

The important principles that gymnastics for babies with a ball requires, are as follows:

1. The ball springs, so if the baby is capricious, try to calm him down by gently shaking.
2. Lay the baby on the ball with their feet towards you, and you can lay out children's toys around so that they fall into the field of view of the child and distract him.
3. All movements for extension of the limbs should be performed when the ball moves away from you, and vice versa.
4. Try changing the range of motion. To reduce it, reduce the swing of the ball.
5. When the child grows up and learns to crawl, it will not be easy to keep him on the ball, so be careful.

A set of exercises for children

Before starting exercise therapy on a ball for children, you need to cover the ball with a diaper (you can also completely undress the child so that he does not sweat).

Rocking on the stomach

Lay the child on the ball with his tummy and put your hand on his back, and hold the legs with the other. Start gently rolling the ball in different sides.

back swing

The exercise is similar to the previous one, but the baby is now lying on the ball on the back. Particular care must be taken to ensure that the child's head does not tilt back.

repulsion

Lay the baby on a changing table or sofa and bring the ball to his legs, starting to lightly press. The baby will instinctively push him away, but you do not resist much.

Sipping to the floor

Lay the baby on his tummy on the ball and hold him by the legs, and then slowly tilt him forward so that he reaches the floor with his arms. You can interest the child by spreading his favorite toys on the floor.

jumper

Sit on the floor and squeeze the ball with your feet so that it doesn't roll away from you. Put the child on top and hold from the back. Help him jump and bounce on the ball. You will be surprised how much joy this exercise will bring him.

Place the child on the ball with his tummy so that he rests his arms on it. Take your child by the legs and start rolling him back and forth on the ball like a wheelbarrow.

springs

Put the baby on the ball with his tummy and start gently pressing on the ass so that he springs on the ball. Be sure to keep your feet up. You can also turn the baby over and repeat the exercise, be sure to hold the head.

Lay the baby on the ball with his back and begin to lift him to a sitting position by the forearms. Hold the legs and do everything smoothly, gently increasing the amplitude.

Exercises for adults

We figured out what is useful and how gymnastics is carried out for children with a ball, and now let's move on to adults. Consider the most effective and common ball exercises that allow you to lose weight, strengthen your back and work out your abdominal muscles.

Morning gymnastics with a ball should begin with a thorough warm-up. You can dance, jump rope or just move and rotate the upper and lower limbs, head and top torso. All the exercises described below must be performed for 10-15 repetitions, depending on your fitness level.

Raising the pelvis

The first exercise is designed to work out the abdominal muscles, that is, strengthen the lower back and core. This movement also activates the muscles of the legs and buttocks. Place the ball on the floor and lie on your back with your feet on it. In the starting position of the feet, it is necessary to rest with the shins so that the feet hang in the air. Raise your pelvis by rolling the ball towards you with your feet and leaning on it with your feet. In the peak position, linger for a few seconds.

Tilts to the side

Lie on your back and place the ball between your legs. Squeeze it and lift it upside down, resting your hands on the floor for balance. Next, tilt your legs to one side without lifting your shoulders, and then to the other, and after that return to the primary position.

Twisting

Without rising from the floor, again squeeze the ball between your legs and throw your hands behind your head. Start twisting by lifting the pelvis of the ball up. When performing the movement, strain and pull in the stomach. The exercise perfectly works out the abdominal muscles.

Triceps push-ups

Rest your hands on the ball, assuming a position as if you were sitting on an invisible chair. Do not rest against the edge of the ball, so as not to slip and hit the coccyx. Start slowly pushing up, working through triceps muscle shoulder.

Chest push-ups

Get ready for the traditional push-ups with your feet on the gym ball. Do slow push ups pectoral muscles. Exercise promotes weight loss. The closer your feet are to the edge of the ball, the more effort you will have to apply.

Leg raise

The starting position is the same as in the above exercise, but immediately place your feet as close to the edge of the ball as possible. Start alternately lifting each leg up, straining the gluteal muscles.

All exercises from exercise therapy complex on the ball must be performed alternately in the order in which we presented them. After completing one round of all exercises, rest for a few minutes and you can proceed to the next round. Depending on your preparation, you can do 3-4 circles, and also reduce the rest time.

Currently gymnastic balls (fitballs) due to their excellent health-improving qualities, they are present in almost any fitness center and are very popular among people with disorders of the musculoskeletal system, overweight people, as well as pregnant women and children from infancy. Gymnastic ball workouts are not strength training, and therefore are excellent helpers in the fight against diseases. of cardio-vascular system, varicose veins, etc.

Right choice

In order to start training with a gymnastic ball, you need to choose the right one. When buying, it should be borne in mind that high-quality balls are made of high-strength elastic material - ledraplasty, which can be realized through orthopedic salons or sports shops. It is in these places that it is better to buy a fitball.

As a rule, the goods are deflated and packed in a box. In order to inflate a gymnastic ball, you will certainly need a pump: be it a special, bicycle or “foot” pump. It doesn't matter. When inflated, the ball can support up to 300 kg of weight, so don't be afraid that it will burst as soon as you sit on it.

Focus on the color of the ball. If you are suffering from low blood pressure and for this reason you feel a lack of vigor, take an orange or red fitball, and if you are constantly tense and subject to frequent stress - blue or green. Without attributing healing properties to individual colors, it should be noted that this little thing plays an important role in shaping your mood. In any case, it is necessary to opt for those colors that will not irritate and strain your eyesight.

And most importantly, how to choose the diameter of the ball? It would be correct in this matter to focus on your own height and arm length.

The dependence of the ball diameter (dm) on height:

Storage features

The gymnastic ball should be stored away from flammable substances and any heat sources, and also, despite the fact that the fitball is not so easy to pierce and deflate, its contact with cutting or piercing objects and sharp surfaces should be avoided.

The essence of the exercises

In one case or another, fitball exercises bring great health benefits and are an effective prevention of many diseases. Classes with its use:

• improve the vestibular apparatus,
• strengthen the muscular corset,
• stimulate blood circulation
• promote weight loss,
• normalize metabolism,
• have an analgesic effect
• increase intestinal peristalsis and stomach function.

What other benefits do exercises with a fitball have, we will understand further, as we will present some examples of the use of the ball by people who want to improve their health, lose excess weight as well as pregnant women and infants. Of course, this does not mean that the gymnastic ball cannot be used for recreational purposes by other categories of the population. Training with it is very useful for children of any age, people with high employment and hard work, the elderly, etc.

Exercises for different muscle groups

The first gymnastic ball appeared back in the 50s of the last century in Switzerland with the aim of rehabilitating patients with cerebral paralysis. In the 80s, the ball was used mainly to treat patients with problems with the musculoskeletal system, so first let's get acquainted with some exercises that have a beneficial effect on various groups muscles.

pectoral muscles

Focus on straight arms, and place the gym ball under the shins. The back should be in a straight position and be in a straight line with the legs. Place your palms slightly wider than your shoulders. Bending your elbows, lower yourself as low as possible, and then return to the starting position. If you find it difficult to balance on the ball, lean on it not with your shins, but with your hips. Over time, move the ball closer to your ankles. Do not bend at the waist.

Muscles of the buttocks and legs

Stand with your back to the ball. Stretch your hands forward. Raise your foot right foot and keep it at a height of 20-30 cm above the floor. Then slowly bend the knee of the left leg and squat until the buttocks lightly touch the surface of the ball. Fix the ball so that it does not jump out from under the body. The head must be kept straight. The exercise is repeated 10-15 times with alternate use of both legs.

back muscles

Lie on your stomach on a gymnastic ball with your palms on the floor shoulder-width apart. Fingering with your hands, move the body slightly forward, while the ball should be under the knees, and the body should form a straight line. Legs should remain straight. Feet should be kept together and hands under shoulder joints. To maintain balance, try to tighten the muscles of the body, but the neck and head should be relaxed. Staying in this position, tighten your abs and lift your hips up (while your legs should not be bent) so that you rest against the ball with your feet. Return very slowly to the starting position. Repeat the exercise 8-10 times.

Abdominal muscles

Sit on an exercise ball. Place your feet flat on the floor with your arms crossed over your chest. Stepping over, gently lower yourself forward so that your back is on the ball and your knees are under your ankles. The head should be kept on weight and not tilted back. Then begin to gradually "twist": first bend your head, then your shoulders, and finally the middle of your back - until you feel a full contraction abdominal muscles. Slowly return to the starting position. The exercise is repeated 8-10 times.

arm muscles

Lean on the ball with straight arms. Hands should be shoulder-width apart. Then step back and spread your legs wide. Tighten your abs and lower yourself down, bending your arms. Try to keep your elbows as close to your body as possible. Return to the starting pose. The exercise is repeated 10 times. You need to keep your back straight.

Slimming Exercises

In formation slim figure balls that have a relief surface and have a massage effect during class help perfectly. You need to do it regularly (2-4 times a week). You need to take breaks between classes so as not to
there was no feeling of overexertion and fatigue. One workout should last 30-60 minutes depending on the individual level of readiness. There are a lot of exercises with fitball. You can make a “squeeze” for yourself and do it, periodically replacing one exercise with another.

• As a warm-up, take 30 side steps in each direction, and then, picking up a gymnastic ball, repeat them. With each step, extend your arms with the ball in the direction of movement, raising it to shoulder level.
• As initial exercise lie on the floor, stretch your legs and place your heels on the gym ball. While in this position, lift your hips up, tensing your abs and buttocks, while rolling the ball towards you with your heels. At the top point, the body to the knees should be in the form of a straight line, and the knees should be bent at a right angle. Take the starting pose. Do the exercise 10-15 times. This exercise will help remove all the "extra" from the hips.
• While in a “standing” position, squeeze the gymnastic ball between your legs as hard as possible with the inner thighs. Then, pulling your stomach in, tighten your thigh muscles and hold this tension for about a minute. After that, without releasing the ball, do 20-30 jumps on your toes. This exercise is aimed at improving the condition of the hips and abdomen.
• Now you can do push-ups on gymnastic ball. To do this, lie face down and place your hips or legs on the ball. Hands should rest on the floor, elbows should remain straight. Then tighten your abs and use your hands to lower yourself to the maximum depth without touching the floor with your shoulders. The back during the exercise should remain straight at all times. Repeat 10-12 times.
• Stand directly in front of the gym ball. Place your left foot on it. The knee must remain straight. Roll the ball to the side until the body looks like the letter "T". The right leg should be slightly bent. Stretch your arms forward and from this position do 20 squats. Then switch legs and repeat. This exercise helps to tighten the buttocks.

Exercises for pregnant women

For pregnant women, exercises with a gymnastic ball are recommended due to the fact that they develop flexibility, reduce muscle pain, improve blood circulation, provide a surge of strength, etc. Being engaged, pregnant women strengthen not only their own health, being in any trimester, but also the body of the unborn baby. A contraindication for practicing with the ball can only be complications during pregnancy. When planning to exercise, be sure to consult your gynecologist.

• Sit on a gymnastic ball and, keeping your balance, lean on it with your hands. It is necessary to swing the pelvis in different directions. This simple exercise can also be done without using your hands.
• Sit on the ball. The arms should be outstretched and lie on the ball. After that, turn to the right, turning left hand for the right leg. Lock in this position. Turning to the other side, repeat the exercise.
• Sit on an exercise ball and bend forward with your arms outstretched in front of you. Straighten up. Raise your arms up, slightly spreading them to the sides (it is not recommended to keep your arms straight above your head for pregnant women).
• Sit on the ball. Legs should be bent at the knees and be on the floor. Stretch your right leg, placing it on the heel. After that, stretch towards it with your whole body so that you can touch the sock with your hand. Repeat the exercise using your left leg.
• In the standing position, stretch your right leg forward and your left leg back, holding the gymnastic ball with your left hand. Bend your left leg at the knee (while the left hand should rest on the ball) and straighten up again. Run to the other side.
• Sit on the ball and take your right leg to the side. Stretch your right hand towards your right leg. Borrow initial position, and then do the exercise on the other side.
• Standing, bend your back and rest your hands on the gymnastic ball. Place your feet shoulder-width apart. Roll the ball forward, moving your hands, and then come back.
• Sit on the ball and try to lie on it with your back, with your legs slightly apart.
• Sit on a gym ball, put your hands on your hips. Start moving on the ball with springy movements, first back and forth, left and right, and then in a circle.
• In a standing position, hold the ball with your arms extended forward. Squeeze it in your hands and try to bring it as close to you as possible, and then move it away from you again.

Exercises for babies

Fitball exercises are incredibly useful for infants, and regardless of whether they have health problems or are healthy in all respects, especially since such
Problems like intestinal colic, as a rule, do not bypass any of them. The thing is that with the help of "fitball" exercises, the child's motor skills are stimulated. gastrointestinal tract, is formed and functions normally nervous system, the tone of the flexor muscles decreases, the musculoskeletal system develops correctly, flexibility is trained, the immune system improves the functioning of the liver, adrenal glands and other organs. It is not necessary to perform exercises every day - 2-3 times a week is enough.

• do not work with the baby if the umbilical wound has not healed,
• do not work with a child in case of illness and high temperature,
• postpone the lesson if the baby is not in the mood,
• do not force the child to do activities if he does not like them,
• spend classes with the child in the morning,
• conduct classes with the baby 1-1.5 hours after eating,
• start with a few minutes, gradually increase the time,
• If a child has a particular disease, consult a pediatrician about them before starting classes.

1 – 6 months

• Lay the child on the gymnastic ball with the tummy down. Then take it by the arms or legs and start rocking it slightly - back and forth, to the sides. It is important to remember here that the baby's joints are still very weak, so you can not pull him by the feet or hands.
• Turn the child over on its back. Then, holding his chest and tummy with your palms, shake from side to side.
• Lay the baby on the tummy or back, and then, slightly pressing on the body and holding both of his legs with the other hand, begin to make jerky movements, pressing on the ball.
• Lay the child on his knees or any hard surface, and roll a gymnastic ball to his legs, which he will immediately begin to push away.

6 – 12 months

• This activity requires 2 adults. The baby should be placed on the tummy. One adult should take it by the handles, the other by the legs. Then you need to alternately pull the child towards you so that he touches the ball either with his arms or legs.
• Set the gym ball so that it does not slip out from under the baby's feet, as you have to give him the opportunity to jump. To do this, simply grab the child with both hands on the body and hold him until he gets tired.
• Lay the baby on the ball with his tummy down. At the same time, its handles should rest against the ball, and the body should be in an elevated state. Take the child by the legs and gently rock him back and forth and to the sides.
• Lay the baby on his tummy and take him by the legs. Then lower the child so that he can get a toy from the floor.
• Lay the baby on his tummy with his legs towards you. Then grab them and roll first towards you, bending the baby's legs at the knees, and then away from you, pushing and straightening them.
• Lay the child on the gymnastic ball with his back and hold him by the forearms. Then, slightly pulling on them, seat the baby and hold for a few seconds, after which you lower him back on his back. This exercise can be started from 9 months of age.

And finally...

Do not forget to do a short warm-up before starting a workout, which will prepare your muscles and ligaments for the load, and also prevent injury.

When you finish your workout, do relaxation exercises for a few minutes, which will help consolidate the positive result.

And one more thing: in order to increase the effectiveness of classes, adults can even use a gymnastic ball instead of a chair or armchair.

You can practice on fitball starting from the age of one month, physical activities at that time, they also have tasks of psychological development, since the child receives new emotions and engages in a new type of activity. But at school age, the body faces completely different tasks. Constantly sitting at a school desk, at a desk, at a computer, the student plays less time with peers and often cannot get an adequate load, so there may be problems with metabolism, muscle function, correct posture. A gymnastic ball can come to the rescue, which you can practice with even in between the homework done, and in the school environment - in the gym.

Class rules

The rules for picking up the ball mainly apply to adults, whose height varies greatly. Schoolchildren of elementary grades, and this is the age of six to ten years, as a rule, a ball with a diameter of 55 centimeters is suitable. But if the child is too tall or short, make sure that in sitting position(on the ball) the knee angle was straight (90 degrees).

Shoulder and arm muscle training

The following exercises for kids can be done standing, sitting and lying down and are quite versatile. But due to static stress under the weight of the ball, they give good effect for the muscles of the arms, shoulders and back. Important - static (they are also called isometric) exercises cannot be done for a long time, especially from holding the breath, the pressure rises sharply, and this is dangerous.

Strengthening the press

Exercises for children are done in the supine position:

1. Fibol put his hands behind his head, sitting down, roll the ball along chest, press, kick and roll it in reverse position, lying down. For strong children, you can complicate the exercise - raise your legs at an angle of 45 degrees.
2. Bend your knees, but your feet should be on the mat, take the fitball between your legs, put your palms on the back of your head. The ball must be squeezed with effort and at the same time sit down. Strong children who find this exercise too easy can be asked to keep their feet above the floor at a 45-degree angle.
3. Put the fitball under your back, put your palms behind your head, raise your head and shoulders from the floor to a horizontal position, hold on for a few seconds and lower yourself.
4. Lie on the fitball, put one hand behind your head, hold the ball with the other, raise your shoulders with your head to a horizontal level and turn in one direction, then in the other direction.

Exercises for children on the side:

1. Lying on your side on a gymnastic ball, hold on to the fitball with both hands, rise on your hands, roll the ball away from you and roll it back to you.
2. Lie on your side, hold the fitball between your knees, raise your bent legs. It will be a little more difficult for children to pick up the ball with straight legs.

Games and game exercises with a ball for children of primary preschool age

Ball games have been known and loved at all times. In children's games, the ball ranks first in popularity. It attracts and beckons children of all ages, stimulates fantasy and motor imagination.

Games and game exercises with a ball are a kind of activity for children and at the same time a school of various skills and abilities. In the process of actions with the ball, children develop the ability to navigate in space, coordination of movements. Children learn to control their bodies, analyze their achievements, they develop a “feeling for the ball”, which includes the development of an eye, large and “dexterous” muscles ( fine motor skills), the ability to regulate static and dynamic stress. And of course, the child becomes more dexterous, stronger.

Ball games are an indispensable tool in preparation for school. A variety of ball manipulations require control of the actions of the hand, and its physical activity directly related to the development of intelligence. Possession of the ball stimulates the formation of arbitrariness and independence - such personality traits that are necessary for self-regulation of any type of activity.

Today the ball has many faces. This is a fitball, hop, massage ball, plastic ball, rubber balls different sizes etc. Balls of different sizes and materials allow the child to get acquainted with a variety of movement options: play alone and in pairs, triples, perform throws, roll, hit, dribble.

Species diversity allows you to use the ball to maintain activity. Inactive children are interested in balls large sizes, which stimulate the desire to roll, catch, throw, perform actions that increase the range of motion.

Medicine balls are more suitable for hyperactive children, they require accuracy and concentration when performing a movement. Thanks to such tasks, the child learns to "stop" his temperament, to correlate the "explosion" of actions with the intended goal, which is set not by an adult, but by himself.

Soft sensory balls are pleasant for children, suitable for any game and effective for dealing with aggression - primarily because they are safe for throwing, throwing, throwing and other stress-relieving exercises. Even shy guys play with them.

It is necessary to select a ball for the baby in accordance with his age characteristics and opportunities. How younger child, the less skill he has in throwing, catching. And these movements are the main ones in possession of the ball. Therefore, in order for children to be able to perform appropriate actions, it is necessary to choose a comfortable ball. Attention must be paid to the weight, volume and quality of the material from which the ball is made. Children of the younger preschool age love to play with balloon, sensory (foam rubber) ball, they are also interested in small massage balls, plastic balls. For children! middle preschool age fit light balls with a diameter of 15-20 cm, small balls with a diameter of 5-8 cm (for large and table tennis, rubber, soft,; from different materials, sewn by parents), paper balls (from crumpled paper), a large inflatable ball-ball.

These balls can be used in games and game exercises, developing coordination, strength, eye, forming arbitrariness and the ability to concentrate when performing tasks, helping to master various options for performing movements.

Ball games for younger preschoolers

play ball with me

For the game you need: big ball.

The adult sits down on all fours in front of the child and invites him to sit down in the same way. Rolls the ball to the child, saying:

You caught a funny ball

Well, give it back, don't hide it.

The child rolls the ball back. The exercise is repeated several times.

Catch, roll

Required for the game: flag and ball.

The adult invites the child to play with the ball. He asks him to stand up to the flag (distance 50 cm), shows how to sit on all fours, and rolls the ball to the child. Then asks him to roll the ball back.

Push and Catch

Required for the game: ball.

An adult gets up with a child in a couple. Players sit on the floor opposite each other. The seated one pushes the ball to the partner, he catches and pushes it back.

ball down the lane

Required for the game: track and ball.

An adult draws the child's attention to the track (Colored fabric 35-40 cm wide, 0.5-1 m long), invites him to roll the ball along the track. Then he rolls the ball with the child.

Roll the ball to the wall

Required for the game: bench or chair, ball.

An adult brings a bench and hides the ball under it. Then he invites the child to sit on a bench, lean towards the ball and push it so that it rolls up to the wall.

Roll down the hill

Required for the game: slide and ball (or ball).

An adult shows the child a slide and asks to roll a ball (or ball) from it.

Katy, push

Required for the game: hoop or soft module-circle.

An adult gives the child a medium-sized circle from a soft module or a hoop and offers to roll, follow and push him.

Get in the gate

Required for the game: gate and ball.

An adult invites the child to stand in front of the gate, sit down on all fours and roll the ball into the gate. Then do- 1 run to the gate, pick up the ball and repeat the movement.

Roll the ball into the goal

Required for the game: gate and ball.

An adult, together with a child, makes a gate (arc, skittles, tunnel, high chair, etc.), then invites him to push the ball with his foot, roll it into the gate.

Throw, catch, don't let fall

Required for the game: ball.

The child takes the ball. The adult offers to throw the ball up and catch it.

Get in the circle

For the game you need: basket or hoop and small balls or bags.

The child takes from the basket (you can use a hoop instead of a basket) small balls or bags (two each, in the right and left hands), stands at a distance of 1-1.5 m from the basket in a circle and throws the ball or bag into the basket.

My cheerful sonorous ball

For the game you need: ball.

The adult invites the child to play with the ball, then shows how to toss and catch the ball, offers to repeat to the baby. He accompanies his actions with the words:

My cheerful, sonorous ball,

Where did you jump off to?

Red, yellow, blue,

Don't chase after you.

After the words, he throws the ball forward, asks the child to catch up with his ball, pretending that he wants to overtake the baby and be the first to take the ball. The game is repeated again.

knock down the ball

For the game you need: rope and small ball.

Hang the ball (at least 70 cm in diameter) at the level of the child's eyes, give the child a small ball (8-12 cm in diameter), stand with the child at a distance of 1 m from the ball and invite him to throw his ball at the suspended target.

hit the ball

Required for the game: an inflatable ball (or ball).

An adult takes an inflatable ball (ball), throws it to the child, and the kid must hit the ball from the fly with one or two hands.

Ball high

For the game you need: rubber ball.

The child takes a medium-sized ball, the adult offers to throw it as high as possible, catch it from the floor and throw it again.

Watch out don't drop the ball

Required for the game: ball.

2-3 children can play. An adult throws the ball on the floor, accompanying the throw with the words "Look, don't drop the ball." After the rebound, the child must catch it and, through the rebound, throw it to an adult, then to another child.

Throw and Catch

Required for the game: big rubber ball.

The child stands on the line, at the command of the adult "Drop it!" throws the ball forward and into the distance, on the command "Catch!" runs after him. The child must have time to catch the ball while it bounces after hitting the floor.

Get hit by a mosquito

For the game you need: any object attached to a stick 1 m long, and balls or bags (2-3 pieces).

The child takes several bags, the adult picks up a stick with an object attached to it, which means a mosquito, and invites the children to get into it.

Note:"Mosquito" should be large, at least 50-80 cm in size.

Throw in the basket

Required for the game: basket and bag (small ball, pebbles, etc.).

1st class

Exercise 1. I.p. - o.s., the ball is in the left hand. 1-2 - arms through the sides up, stretch and pass the ball to right hand- breath; 3-4 - lower your hands down - exhale. Repeat the same, passing the ball from the right hand to the left. Raise your head to watch the ball pass. Hands at the top should be exactly above the head.

Exercise 2 . I.p .: legs apart, the ball is in the left hand. 1 - tilt to the right, hands behind the head, pass the ball to the right hand; 2 - straighten up, arms down; 3-4 - the same in the other direction, passing the ball to the left hand. When passing the ball, the elbows are laid back and to the sides. Body weight all the time on two legs. Tilt to perform in one plane. Breathing is arbitrary, without delay.

Exercise 3 I.p .: legs together, arms to the sides, the ball in the right hand. 1 - deep squat, knees together, hands down, pass the ball to the left hand (at the toes) - exhale; 2 - stand up, arms to the sides - inhale; 3-4 - the same, passing the ball to the right hand. Make sure that when standing up, the children straighten their shoulders and raise their arms exactly to the sides.

Exercise 4 . I.p .: legs apart, the ball in the hands below. 1-2 - turn to the right, throw the ball up; 3 - catch the ball with both hands; 4 - i.p.; 5-8 - the same in the other direction. Toss the ball with both hands low and strictly vertically, without taking your feet off the floor. Breathing is arbitrary.

Exercise 5 . I.p .: kneeling, the ball is on the floor between the palms. 1 - take the ball with your right hand; 2–4 - make it a large circle forward and upward (in the lateral plane); 5 - put the ball in place; 6 - the same with the left hand. Follow the movement of the ball with your eyes, do not tear your knees off the floor. The beginning of the movement is inhalation, the end is exhalation.

Exercise 6 I.p .: legs apart, hands on the belt, the ball on the floor between the legs. 1 - jump left foot forward, right back (in line); 2 - jumping legs apart; 3 - jump right foot forward, left back; 4 - jump legs apart. Jumps should be performed softly, on toes, stretching "to the side". Make sure that the ball remains between the legs at all times. After jumping, move on to walking. Breathing is arbitrary.

2nd grade

Exercise 1. I.p .: legs apart, arms to the sides, the ball is in the right hand. 1 - hands forward, pass the ball to the left hand - exhale; 2 - arms to the sides and a jerk back - inhale; 3-4 - the same, passing the ball to the right hand. Perform the exercise at an average pace, with straight arms, without lowering them below shoulder level.

Exercise 2 . I.p .: legs apart, the ball is at the top. 1 - tilt forward, the ball on the floor between the legs - exhale; 2 - straighten up, arms up - inhale; 3 - tilt forward, take the ball - exhale; 4 - straighten up, the ball up - inhale. Do not bend your knees, do not throw the ball on the floor. The stance can be changed gradually, reducing the distance between the feet.

Exercise 3 . I.p .: kneeling, legs slightly apart, arms to the sides, the ball in the right hand. 1 - turn the body to the right, tilt back, put the ball on the floor between the feet; 2 - i.p.; 3 - turn left, raise the ball with your left hand; 4 - i.p. Perform movements by bending over, do not tear your knees off the floor. Breathing is arbitrary.

Exercise 4 . I.p .: legs together, right hand on the belt, left hand in front, ball in the palm of your hand. 1 - squat on the right, left forward, do not bend the knee; 2 - get up, return to I.p. Breathing is arbitrary.

Exercise 5 I.p .: legs apart, the ball is in the right hand. 1 - swing the right foot forward and up, hit the ball on the floor under the foot; lowering the leg, catch it with both hands on the other side; 2 - shift the ball to the left hand, swinging with the left foot, hit the ball on the floor under the foot. The ball is thrown at a slight angle inward so that it bounces off the floor (ground) without touching the legs. Do not lean forward while swinging your foot. Breathing is arbitrary.

Exercise 6 . I.p .: the ball is in the hands below. 1 - throw the ball up; 2 - clap behind the back, catch the ball with both hands. Throw the ball strictly vertically, do not leave the place. The number of claps can be increased by clapping in front and behind. Breathing is arbitrary.

Exercise 7 I.p. – o.s., the ball is on the floor on the right. Jumping left and right over the ball, jumping left and right with intermediate jumps in place, and then two, three or more jumps over the ball, performed at a fast pace. Breathing is arbitrary. After jumping, move on to walking.

3rd grade

Exercise 1 . I.p. - o.s., the ball is in the left hand. 1-2 - hands through the sides up, stretch and pass the ball to the right hand - inhale; 3-4 - hands through the sides down, behind the back pass the ball to the left hand - exhale. When hands are up, look at the ball.

Complicated version: 1-2 - rise on toes.

Exercise 2 . I.p .: legs apart, arms to the sides, the ball is in the right hand. 1 - tilt to the left leg, arms down, pass the ball to the left hand under the leg - exhale; 2 - straighten up, arms to the sides - inhale; 3-4 - the same to the other leg, passing the ball to the right hand. Perform inclinations without bending your knees. The exercise can be supplemented by jerking the arms back (when spreading the arms to the sides).

Exercise 3 I.p .: leg stand apart, ball in left hand ( rice. 3). 1-2 - turn to the right, hit the ball on the floor; 3 - catch the ball with both hands; 4 - ball in the right hand; 5-8 - the same in the other direction. The ball is thrown vertically. Do not move your feet, do not lift your heels off the floor.

Exercise 4 . I.p.: legs apart, ball in hands. 1 - throw the ball up; 2 - sit down, catch the ball with both hands; 3 - in a squat throw the ball up; 4 - stand up, catch the ball. The throw height is not more than 1–1.5 m. When performing the exercise, do not leave the place.

Difficult option: after the throw, you need to sit down and stand up, then catch the ball. Breathing is arbitrary.

Exercise 5 . I.p .: the ball is in the right hand. 1 - bend forward the right leg, the ball under the knee; 2 - hold the ball under the knee, take it away bent leg back and bend; 3 - right foot forward and take the ball with your left hand; 4 - leg down. The same with the left foot. When moving your legs back, to maintain balance, you can spread your arms to the sides or slightly back, trying to keep your torso straight. First, do this exercise without the ball. Breathing is arbitrary.

Exercise 6 I.p .: lying on your back, arms to the sides, the ball in your right hand. 1 - bend your legs forward and put the ball on your shins at the feet - exhale; 2 - straighten your legs and gently lower to the floor, arms to the sides - inhale; 3 - bend your legs forward and take the ball with your left hand - exhale; 4 - straighten your legs, arms to the sides, the ball in your left hand - inhale. When bending the legs, tilt the head forward, controlling the position of the ball with a glance. Leg movements must be smooth so that the ball does not fall.

Exercise 7 . I.p. – o.s., the ball is on the floor in front. 1 - jump forward legs apart, the ball between the feet; 2 - jump forward with legs together, ball from behind; 3-4 - two jumps in place, turn around. Alternate jumps with turns to the left and right side. Jump softly, on your toes. Breathing is arbitrary.

Option: 3-4 - jumping back legs apart and together (backward).

Exercise 8 . Walking on the spot, hitting the ball on the floor alternately with the left and right hand and catching with both hands. Each throw should be made under a certain score, for example, on account 1 or on account 3.

Complicated version: Complete the task moving forward. Breathing is arbitrary.

4th grade

Exercise 1 . I.p .: legs apart wider, arms to the sides, the ball in the right hand ( rice. 1). 1-2 - shift the center of gravity to the left leg, shift the ball under the knee to the left hand; 3–4 - i.p.; 5-8 - the same in the other direction. Do the exercise smoothly, slowly, stretching while spreading your arms to the sides and turning your palms up. Breathing is arbitrary.

Exercise 2 . I.p.: ball in left hand ( rice. 2). 1-2 - hands through the sides up, stretch and pass the ball to the right hand - inhale; 3-4 - hands through the sides down, behind the back pass the ball to the left hand - exhale. When hands are up, look at the ball.

Complicated version: 1-2 - rise on toes.

Exercise 3 . I.p .: legs apart, the ball is in the left hand. 1-2 - turn to the right, hit the ball on the floor; 3 - catch the ball with both hands ( rice. 3); 4 - ip, ball in the right hand; 5-8 - the same in the other direction. The ball is thrown vertically. Do not move your feet, do not lift your heels off the floor.

Exercise 4 . I.p .: legs apart, the ball in the hands below. Throw the ball up, quickly crouch and slam one hand on the floor ( rice. 4), stand up, catch the ball with both hands. When performing the exercise, do not leave the place. Squat on a full foot, keep the torso as straight as possible, following the flight of the ball with your eyes. Cotton should be done alternately with the right and left hand.

Complicated version: throwing and catching the ball with one hand. Breathing is arbitrary.

Exercise 5 . I.p .: legs apart, arms up, ball in left hand ( rice. 5). 1 - torso tilt to the right, release the ball and catch it with the right hand; 2 - straighten up; 3-4 - the same in the other direction. Make the slope stronger so that the hands are almost horizontal and the ball falls exactly on the palm lower hand. Try not to bring your hands together. The head should be raised all the time, look at the ball. Breathing is arbitrary, without delay.

Exercise 6 . I.p .: sitting, arms to the sides, the ball in the right hand. 1 - high swing of the right (left) leg up, arms forward and pass the ball under the foot to the left hand - exhale; 2 - lower the leg, arms to the sides; 3 - bend your arms behind your head and pass the ball to your right hand - inhale; 4 - arms to the sides. Mahi do alternately with the right, left hand. The leg is straight, the toe is pulled back. Spreading your arms, you need to straighten your back. Exercise to perform vigorously at a fast pace. After several repetitions, the direction of the ball must be changed.

Exercise 7 . I.p .: hands on the belt, the ball on the floor on the side. Jumping sideways over the ball from the right foot to the left and back with double stomps. These jumps are reminiscent of the movement found in Russian and Ukrainian dances: on the count of “one”, a jump is performed from foot to foot, and on the count of “two”, a double stomp is performed. Perform the jump gently, emphasizing only crossings. Breathing is arbitrary.

Exercise 8 . Walking in place or moving forward, hitting the ball on the floor with the left hand and catching it with the right and vice versa. You need to throw the ball in front of you at a slight angle so that it bounces exactly into the other hand. When the exercise is mastered, it can be performed under the count, making throws under a certain leg and at a given pace. Breathing is arbitrary.