Of great interest is the method of programmed teaching of schoolchildren. To do this, the teacher first develops a training program that includes checking students’ readiness to perform a new exercise: availability of appropriate physical qualities, motor base, etc., as well as a series of training tasks and determining the order of transition to the next task. One of the forms of programmed learning of motor actions is instructions of an algorithmic type, providing for the division educational material into parts or series.

Algorithm training

Algorithmic-type instructions in structure resemble a linear training program, however, the tasks included in them are of a different nature, and each series of training tasks is aimed at solving specific problems. Only having mastered the first series, students can move on to the second and subsequent ones under the supervision of a teacher or self-control.
The first series of training tasks includes exercises for the development of physical qualities, on which the successful performance of the studied motor action most depends.
The second series includes exercises based on the initial and final positions, which are used in the studied motor actions.
The third series involves performing basic actions that provide the technical basis for the exercise being studied.
The fourth series consists of tasks related to acquiring the ability to evaluate one’s actions in space, time and the degree of manifestation of muscle effort.
The fifth series of training tasks are lead-in exercises or part of the motor action being studied.
Only after this the movements as a whole are studied.
You can give examples of several programs for organizing lessons in the section “Gymnastics with elements of acrobatics” using the programmed teaching method.

Training programs for gymnastics lessons

Forward somersault

Execution technique. Squat from a position, straighten your legs, transfer the weight of your body to your arms, tilt your head forward (frames 1–2); bending your arms, push off with your legs and roll over your head - group (frames 3–4); perform a point-blank roll while crouching - stand up (frames 5–6).

When mastering a forward somersault, the student should knowfollowing rules:

1. When leaning on your hands, you must fully extend your knees.
2. Bringing your shoulders forward, tilt your head to your chest.
3. Pushing off with your feet, group yourself by grabbing the middle of your shins with your hands.

Student must be able to:

1. Perform tight grouping.
2. Perform a tuck roll.

Back somersault

Execution technique. From an emphasis crouching - feet hip-width apart, shoulders slightly forward, group (frame 1); tilt your head forward, pushing off with your hands, quickly roll onto your shoulder blades and, leaning your hands behind your shoulders, roll over your head (frames 2–3); straightening your arms, go into a crouching position (frames 4–5).

When mastering the back somersault, the student should know the following rules:

1. In a crouched position, you need to move your shoulders forward.
2. When rolling back, keep a tight tuck until your neck touches the mat and supports with your hands behind your shoulders.
3. Start extending your arms before your feet touch the mat.

Student must be able to:

Quickly roll back in a tuck and rest your hands behind your shoulders.

Climbing a rope using your feet

Execution technique. Hanging on bent arms (frame 1) bend your legs forward and grab the rope with your legs crosswise so that the outer side of the foot of one leg and the inner side of the shin of the other (right or left) are pressed tightly against the rope (frame 2). Extending your legs, pull yourself up even higher and, while maintaining a grip on the rope with your legs, alternately grab your hands higher so as to remain hanging on your bent arms (frame 3). Then, when going up, all actions are repeated, and when going down, they alternate in the reverse order.

When mastering climbing on bent arms, the student should know the following rules:

1. You need to start climbing from a hanging position with bent arms.
2. You need to grab the rope with your feet so that your foot and shin are pressed tightly against the rope.

Student must be able to:

1. Perform simple hangs and hangs with bent arms for 5–6 seconds. on gymnastic wall.
2. Raise bent legs while hanging (6-8 times).

Series of educational activities

Information frames	Operations personnel	Control frames
1. Tilts and circular rotations of the head	Performed forward, backward, left and right with maximum amplitude
2. Spring squats	Squat on your entire foot, legs apart	Crouching from an emphasis position, arms forward. Bending your arms with your head tilted forward and returning to the i.p.
3. Rotate your brushes
Emphasis crouching	Place your feet as wide as your feet, your hands 20–25 cm in front. Quickly transfer the weight of your body to your hands	From o.s. accept i.p. at a slow, medium and fast pace, fixing the position for 2 seconds.
From a lying position on your back, bent over with your hands behind your shoulders for support, roll forward in a tuck position	III and IV series (III series - exercises aimed at mastering the technical basis of a back somersault, the main actions through which the movement being studied is performed; IV series - exercises aimed at acquiring the ability to evaluate and control one’s movements in space, time and the degree of manifestation of muscle efforts ). Performed at an average pace while maintaining a tight grouping	Crouching from an emphasis position, roll back and return to the standing position.
1. Squat somersault	V series – introductory exercises and exercises aimed at mastering individual parts the movement being studied. Performed with straight legs from a standing position, legs apart; When performing, you must not touch your head to the mat
2. Roll forward into a sitting position in a tuck position, then crouching point-blank	Perform from the same position as the previous exercise with grouping. tilt your head
3. Forward somersault with swaying	Perform from a crouching position; move your arms forward, straightening your legs, move your shoulders forward beyond the line of your arms and return to the standing position. After 2-3 repetitions, perform a somersault
4. From an emphasis crouching - somersault forward	From an emphasis position, crouching, feet width apart, moving your arms and straightening your legs at the knees, perform a somersault forward	From o.s. – somersault forward, then return to IP.
Two somersaults forward	Execute without stopping	Somersaults forward at a fast pace

Series of educational activities

Information frames	Operations personnel	Control frames
1. Tilts and circular movements	Series I - exercises aimed at developing the physical qualities necessary to perform a back somersault. Performed forward and backward with maximum amplitude, with partner resistance
2. Rotation of the hands	Perform with clasped fingers
3. Bending and extension of the arms while lying down, legs on the second or third rail of the gymnastic wall or on the gymnastic bench	Perform in a straight position, elbows pressed to the body	Perform at a fast pace.
Emphasis crouching	Series II - exercises aimed at mastering the starting and final positions. Place your legs parallel, foot-width apart, transfer the weight of the body to your hands	From o.s. quickly and correctly take i.p.
Roll back in a tuck	Series III - exercises aimed at mastering the technical basis of the back somersault, the basic actions through which the movement being studied is performed. From i.p. repeat the roll back in a tucked position.	From point-blank crouching - roll back in a tuck position and roll forward to point-blank crouching
Same as in series III	Series IV – exercises aimed at the ability to evaluate and control one’s movements in space, time, and the manifestation of muscle efforts. The same as in Series III, at a medium and fast pace while maintaining a tight grouping	From o.s. – crouching and rolling backwards at maximum speed. Return to point-blank crouching
1. Support with your hands behind your shoulders	Series V - introductory exercises and exercises aimed at mastering individual parts of the movement being studied. Stand with your back to the wall, rest your hands behind your head. Same thing - lying on your back
2. Roll back in a tuck and support with hands	Perform a tuck from a squatting position, with your feet hip-width apart. Roll back, rest your hands behind your shoulders; return to i.p. The same thing - crouching from point-blank range
3. Backward roll on an inclined plane	From a sitting position near the high part gymnastic bridge(a mat is placed on top of the bridge) perform a back somersault
4. The same - under normal conditions with the help of a partner	From a sitting position, perform a back somersault with the help of a partner (the partner stands to the side and lifts the shoulder of the person performing the exercise with one hand), crouching point-blank, stand up	From o.s. – crouching emphasis (ip), somersault back, stand in o.s.
1. Two back somersaults with a pause	Series VI - exercises aimed at performing the exercise being studied as a whole. From a crouching position, perform a somersault back and stand up. Pause 2 sec. Perform a crouching position and a back somersault
2. Two somersaults back	From a crouching position, perform two somersaults back to a crouching position, knees apart; do not pause after the first somersault	Perform two back somersaults at a fast pace and stand up; stand still for 2-3 seconds.

Series of educational activities

Information frames	Operations personnel	Control frames
1. From hanging on bent arms, go to hanging	Series I - exercises aimed at developing the physical qualities necessary for climbing on bent arms. Performed slowly with extension of the arms for 5–6 seconds.	Perform 2–3 times
2. Hanging with bent arms	Hold the position for 4-5 seconds.	Execute 2 times
3. Hanging Bent Leg Raise	Perform on the gymnastic wall. Raise your legs as high as possible and lower them into a standing position.	Repeat 8–10 times
4. From hanging while sitting, legs apart, go to hanging while lying down and alternately intercepting your hands - to hanging while standing	Perform on a rope	Repeat 2–3 times
1. Jump into a bent-arm hang	Series II - exercises to master the starting and final positions. Perform on a rope and hold in a hanging position for 4-5 seconds.	Repeat 2–3 times
2. Sitting on a gymnastic bench, grab your legs gymnastic stick, simulating a rope grab		With a correct grip, the stick should be held in an upright position without using your hands
3. Rope grip with legs	Perform while sitting on a gymnastic bench	Execute 2 times
4. From hanging on bent arms - grabbing the rope with your legs	Hold the position for 5-6 seconds.	Execute 2 times
From hanging on bent arms, grab the rope legs bent and, straightening your legs, make an interception with your hands	Series III – exercises aimed at mastering the technical basis of climbing, the basic actions through which the movement being studied is performed. Perform one upward movement and return to IP.	Repeat 2–3 times
1. The same as exercise 1 of series III, but, bending your legs, grab the rope higher with them and return to the I.P.	Series IV and V – exercises aimed at acquiring the ability to control one’s movements, and introductory exercises	Repeat 2–3 times
2. Perform 2-3 interceptions with arms and legs and return to the I.P.		Repeat 2–3 times
3. Perform 4–5 interceptions with arms and legs and return to the I.P.		Repeat 2–3 times
Climbing a rope over a given distance	Series VI – exercises aimed at performing the exercise being studied as a whole. Boys climb at a distance of up to 2.5 m, girls – up to 2 m	Do it yourself

Sergey Napreev,
physical education teacher, Municipal Educational Institution "Krasnoselskaya Secondary School", Nizhny Novgorod region.

Lesson topic : “Handstand, transition to forward roll (u), handstand against the wall (d), forward roll, back roll” Improvement

Lesson objectives:

Educational: Improving the technique of performing exercises. Build knowledge and skills to perform these exercises. Know how to carry out insurance.

To promote the development of skills to verbally analyze the execution of exercise techniques, through insurance when performing these exercises, to develop the ability to correct mistakes.

3. Contribute to the development of independence and responsibility when performing tasks.

Venue: gym Participants: 10th grade students.

Form of work: Conversation, dialogue, group, pair, individual.

Resources: laptop, presentation, stickers, bench, pens, cards, score sheets, gymnastics mats.

Hour. Lv.

Lesson content

time

Organizational and methodological instructions

Preparatory part lesson about 15 minutes

1 . Construction. Communicate the topic, purpose and objectives of the lesson. Turns in place.

Maintain discipline. Appearance.

2 . Positive and psychological students’ mood: “Crossing” training

Think about how you differ from each other

Conversation. Dialogue.

The teacher selects one student and places a sticker on his forehead with a keyword, the student can ask three questions to the class, the answer to which can only be yes or no, the answers can be found in the presentation.

3.T equipment b Safety in gymnastics lessons Presentation

4. Survey homework Oral presentation by a student with information “What is vestibular apparatus»

The students listen, and the student asks one tough question to the speaking student. Evaluates on the score sheet. The teacher evaluates the student formatively using a sticky note.

5. Slow running at a moderate pace, running with side steps, right side, left side, back forward. “Step March!”, “Stop!” boys push-ups from the floor 20 times, girls from the bench 12 times, slow. run, “step, march!”, “stop!” squats x 25 times; d-15 times, slow Running, race walking, “step, march!”

The distance is two steps.

Touch the bench with your chest.

Do not lift your heels off the floor.

Rearrangement from a column of one to a column of three. Through the middle, three “March!”, “Stop!”, “Right!”, from the guide, to the right side with outstretched arms “open!”

6. On-site outdoor switchgear for flexibility see card.

Formation into one line. "Left!" In the column, one at a time, behind the guide, “Step March!” Guide, on the spot, “stop!”

Checking homework

The student has prepared a card and is doing a warm-up on the spot.

The second student evaluates her on the score sheet. The teacher evaluates the student formatively using a sticky note.

7. Division into groups three students each using the “sweet objects” method.

Select a group speaker. Giving the cards to the speakers is a task.

8. Individual task for a student who is not ready to do the exercises. Testing using a laptop.

Form the students into a line and give each one a piece of candy with a different label. Students with the same label are placed in the same group.

The student fills out the self-assessment sheet at the end of the test.

Main part of the lesson 25 minutes

9 . Handstand with assistance, somersault forward (boys)

Execution technique. Standing on your swing leg, push your leg forward onto your toes, arms up, palms forward, step into a lunge, tilt your torso forward, place your arms straight on the floor, shoulder-width apart, and swing one, push the other into a handstand. In a standing position, put your feet together, look at the floor, tilting your head back slightly. Bend your elbows, press your head to your chest, bend your knees, perform a tuck while lying down, sitting, stand with your arms out to the sides.

Girls: perform an exercise, handstand against a wall.

Complete the task in a group, each with one attempt.

Insurance: the speaker stands on the right and provides assistance in completing the task.

Catch the student by the ankle and help keep the body upright, then bend the knees and make the back “round.”

Insurance: the speaker stands on the right and assists in completing the task, catches the ankle, and brings the legs to the wall.

Errors: weak kick; arms spread wide, head not thrown back.

10. The teacher distributes cards - tests

then the speaker goes with his card - the task to another group and shows the exercises to the next group, provides insurance.

11. Roll forward. Execution technique.
Squat down, resting your hands in front of your feet, and start pushing with your feet. Transfer the weight of the body to your arms, simultaneously bend them, tilt your head forward and, fully extending your legs, finish the push with your feet. Turn over your head and touch the floor with your shoulder blades and perform a lying tuck. Rolling on your back, immediately after your feet touch the floor, lower your legs and, sending your arms forward, come to a point-blank crouch, stand with your arms to the sides.

12 .The teacher distributes cards - tests

13. Back somersault. Execution technique.
From an emphasis position, crouching, pushing with your hands, group yourself, pull your knees to your shoulders, tilt your head forward, rolling onto your shoulder blades, quickly place your hands at head level with your palms on the floor (fingers to your shoulders) and, leaning on them, come to an emphasis position crouching. Do not straighten your legs during a somersault. At the moment of rolling over your head, you need to lean on your hands on the floor behind your shoulders and do a push-up.

Insurance: the speaker kneels on the right and provides assistance in completing the task. The student performing the exercise tilts his head forward with his hand and pushes it under his thigh.

Errors: a weak push with the legs, the head is not pressed to the chest, the back is straight.

Students use their pens to draw arrows. There must be compliance with the exercise - this species sports

Insurance: the speaker kneels on the right and provides assistance in completing the task. When performing a back somersault, you need to push the student under the back to make it easier for him to roll over and get to his feet.

Errors: a weak push with the hands, the knees are not pressed to the chest, the back is straight, the hands are not near the head, the student does not straighten the elbows.

Final part of lesson 3 5 minutes

14.Self-reflection

15. Summing up

Students fill out the table and speak one at a time.

Organized exit from the gym.

Calmly one after another in the locker rooms “Step, march!”

Medical Institute

Department of Physical Culture and Health Technologies

Guidelines

For practical (Seminar) classes

By discipline

GYMNASTICS:

LEARNING ACTIVITIES FOR PRACTICAL TRAINING LESSONS

GYMNASTIC EXERCISES

Direction of training: 034300 " Physical culture»

Graduate qualification: “Bachelor”

Form of study: full-time

TULA 2011

Methodological instructions for practical classes were compiled by Associate Professor E.M. Popov. and discussed at a meeting of the Department of Physical Training of the Faculty of FCSiT

Head department E.V. Belykh

Methodological instructions for practical classes were revised and approved at a meeting of the Department of Physical Education of the Faculty of FCSiT

Protocol No. ___ dated “___”____________ 20___

Head Department________________ E.V. Belykh

When teaching gymnastic exercises, methods of verbal presentation, visual demonstration, holistic and dissected exercises are used.

Verbal presentation method practically implemented in the following methodological techniques: description, explanation, story, instruction, instruction, command, order, request.

Visual demonstration method is implemented in demonstrating the exercise, demonstrating various visual aids, models of apparatus and a figure of a gymnast, in the use of external landmarks, movement limiters, etc. The students create a visual image of the exercise, an imprint, an impression of the shown exercise remains in their consciousness.

Exercise method allows you to influence mainly the motor sphere of those involved. At the same time, a motor image of the exercise, a motor skill, and then a skill are gradually formed. This method is always used in combination with the methods discussed above. The correct combination of them allows the teacher to quickly teach the exercise.

The exercise method is used in the form of a holistic and dissected exercise.

At holistic method the exercise is performed immediately after its name, demonstration and explanation of the technique of movements without the use of preparatory or lead-in exercises. This method is considered more productive compared to studying the exercise in parts. However, such a statement can be fully attributed only to technical simple exercises.

Favorable conditions for the application of a holistic teaching method arise in cases where the gymnast and teacher have effective techniques and means of insurance and assistance. When teaching gymnasts complex exercises, training devices are used. They take on the functions of controlling the gymnast’s movements and make it possible to learn quite complex exercises using a holistic method.

This method has several varieties:

a) independent performance of the exercise being studied;

b) performing the exercise with guidance;

c) slow or fast wiring;

d) performing the exercise on a simulator, over a foam pit.

By using dismembered method technically complex gymnastic exercises are studied. They are preliminarily divided into relatively independent components and each of them is studied separately. For example: a dismount of the legs apart from the ends of the bars (swing back with spreading the legs to the sides and then bringing them together, dismounting with a swing with one leg, then the other, with a swing with both legs with outside help and insurance, and, finally, a successful execution). When dividing an exercise, you should not split it into too small parts, since this may cause sensations and perceptions that are not characteristic of a holistic performance, which will make it difficult to master the exercise. Each divided part should, if possible, be a relatively independent exercise.

It is customary to distinguish two main types of the method of dismembering an exercise: the actual dismembered method using relatively large motor tasks, covering one part or several phases of the exercise being studied, dosed exercises; a method for solving narrow motor problems, used to clarify ideas about individual exercises and phases of the exercise, posture, the size of joint angles, moment of momentum, and ways to correct errors in movements.

When learning an exercise using this method, such methodological techniques as temporary fixation of the body or its individual parts in one or another phase of the exercise can be used; wiring in the studied part or phase of the exercise; imitation of movement; change in initial and final traffic conditions; mastering the main thing in the technique of performing the exercise.

The choice of one method or another and methodological techniques depends on the abilities and preparedness of the students, on the qualifications of the teacher and his creative activity.

Holistic and dissected execution of exercises is supplemented by the following methodological techniques: leading exercises; additional visual and sound cues; physical assistance; changes in learning conditions, etc.

When using this or that method, it is necessary to take into account the individual characteristics of the students. Therefore, in practice it is necessary to use several methods simultaneously in various combinations; one of the methods is always the leading one.

Lead-up exercises are used to create or clarify ideas about the exercise. They help to feel and understand the nature of movements in each phase of the exercise being studied. When selecting these exercises, the following rules are observed:

a) the leading exercises must be similar in the structure of movements to the exercise being studied or its main parts;

b) in the work plan (lesson outline), exercises should be arranged in order of increasing difficulty, this applies to both the complexity of coordinating movements and the amount of muscle effort applied;

c) only after mastering the previous leading exercise should one move on to the next one;

d) the less students are prepared to master the exercise being studied, the more lead-in exercises they must perform. It is especially important to be able to select introductory and preparatory exercises when working with children, women, and the elderly.

Along with introductory exercises, the so-called preparatory exercises. With their help, students develop the necessary motor and mental abilities, functions of sensory systems and energy supply systems in a timely manner, before starting to learn complex exercises. These are the so-called algorithmic type instructions.

Selection of supply and preparatory exercises, the methodology for their implementation depends on the characteristics of the technique of the exercise being studied, the constitutional, mental and personal characteristics of those involved, on the level of their general and special preparedness.

Visual And auditory landmarks facilitate the formation of a correct understanding of the exercise, its spatial, temporal and strength parameters, as well as the coordination of movements by various parts of the body. Various objects, marks on the walls, ceiling, specially marked boards, movement limiters installed at the projectile, suspended balls, lines drawn on the floor or on mats, etc. are used as reference points. Sound signals are used to master the rhythm of movements and timely application of muscle efforts . All this helps the student to navigate in space, contributes to more correct execution exercises, helps to evaluate your own actions.

Help and insurance play important role when mastering new, difficult exercises for those involved. Along with prompting and giving rhythmic signals, sometimes it is necessary to provide the student with physical assistance. It is necessary in case of poor orientation in space, with insufficiently developed muscle strength, coordination of movements, indecisiveness and timidity. Help relieves emotional arousal, instills confidence in one’s abilities, and encourages the student to take decisive and courageous actions.

When providing assistance, the following methodological techniques are used:

a) guiding throughout the entire exercise or a separate part, phase, fixing the body or a separate link at a certain point of movement;

b) pushing, supporting and twisting.

In applying these methodological techniques, certain measures must be taken. It depends on the level of general and special physical, technical and volitional readiness of the student to perform a new exercise. It is necessary to promptly provide students with the opportunity to independently cope with emerging difficulties so that they do not get used to physical assistance. Women and children especially quickly get used to it. As they master the exercise being studied, they move from physical assistance to insurance, and then exclude it too.

Special devices and simulators are used to make it easier for students to master complex exercises and make the educational and training process more productive and effective. These include:

a) gymnast’s equipment (pads, protective bandages, ankle pads, etc.);

b) aids and implements (wrist straps, hanging belt, foam rollers, stands, stands, retractable and rotating tables, low implements, “fungi”, foam pit, etc.);

c) visual aids (drawings, diagrams, figures of a gymnast, etc.);

d) medical and pedagogical control for the functional and psychological state of those involved;

e) training devices and simulators.

Changing learning conditions is used as a method at a later stage of skill formation, after confident mastery of the technical basis of the exercise being studied, when it is confidently performed in combination.

Let's consider the conditions for successful training in gymnastic exercises.

First of all, the success of teaching exercises depends on the attitude of those involved in educational process and training in this sport.

The second important condition for success is the high professional preparedness of the teacher, his moral qualities, authority among students, the ability to penetrate into their spiritual world, physical and mental state, the ability to determine their performance in each lesson, and adjust the load in accordance with the capabilities of each student.

Of great importance is the skillful management of the attention, emotions, will, memory, and physical performance of those involved during the lesson.

The success of training depends on the conditions in which classes take place: a spacious, bright hall, cleanliness, order, fresh air; the presence of an auditorium for theoretical classes, a good locker room, a shower, means of restoring performance, etc.

It is proposed to compose and conduct in a group training series of preparatory exercises (algorithmic type instructions) for learning to perform the following gymnastic elements and combinations.

Acrobatic exercises

At the first stage of training gymnasts, acrobatic exercises should be included in every lesson. With their help, students prepare to master floor exercises, jumps and exercises on gymnastic apparatus. Acrobatic exercises serve good remedy to develop dexterity, speed, the ability to navigate in space, as well as increase the stability of the vestibular analyzer. Great variety acrobatic exercises and their dynamism make it possible to conduct interesting classes with people of different ages.

Bridge from the supine position.

Rice. 1.Bridge from the supine position

Training assignments:

1. Rolls on the chest with hands grabbing the shins, bending strongly.

2. On your knees, bend back, trying to touch the floor with your hands.

3. Standing with your back to the gymnastics wall at a distance of a step, legs apart, lean your bent arms behind your head and, straightening your arms, bend over.

4. Stand with your feet apart at a distance of a meter from the wall, arms up, lean back and touch the wall with your hands.

5. Do the same at the gymnastics wall, grabbing the slats with your hands and lowering yourself as low as possible.

6. From a supine position, bridge with help.

7. The same on your own.

8. From a lying position, bridge according to instructions: slowly four counts; quickly for one count (at a signal).

Roll forward.

From an emphasis crouching, straightening your legs, move your arms forward, tilt your head, turning over with your shoulder blades touching, group, roll forward to a point-blank crouching position.

Rice. 2. Forward somersault

Training assignments:

1. Sitting on the floor, lean forward, trying to touch your forehead with your legs.

2. Sitting on your heels, bend your torso forward, trying to touch your knees with your forehead.

3. Sitting on the floor, tuck (perform slowly and quickly).

4. From a sitting position on the floor in a tuck, roll back and return to i. p.

5. The same from a crouching position.

6. From a standing position with your feet apart, somersault forward into a sitting position with your feet apart.

7. The same, but in a grouped position.

8. The same, but crouched point-blank.

9. From an emphasis position, squat somersault forward.

10. From a step forward, somersault forward.

11. Three somersaults forward at a comfortable pace.

12. The same, but in 5, 4, 3 seconds.

Checking readiness.

1. Moving your arms forward, you need to completely straighten your legs.

2. Bringing your shoulders forward, you should tilt your head to your chest.

3. When turning over your head, you need to group yourself.

Rice. 3. Back somersault

Training assignments:

1. From a squat position, roll back with support with bent arms behind your head.

2. The same, but strive, leaning on your hands, to come off the floor (mat).

3. The same with help. The helper stands on the side and, while leaning on his hands, lifts his friend by the legs, supporting him by the thigh.

4. Somersault back on an inclined plane. The inclined plane can be a bridge on which a gymnastic mat is placed.

5. From the seat on the bridge with your back to inclined surface somersault back.

6. From an emphasis position, squatting back somersault with help. Standing on the side, at the moment of turning over your head, grab your friend’s torso and lift him up.

7. Backward somersault on your own.

8. Three back somersaults at a comfortable pace.

9. The same, but three somersaults in 6, 5, 4 seconds.

Checking readiness. The student must know that:

1. It is necessary to perform a back roll in a tuck quickly.

2. Having finished the roll, you need to rest your palms behind your shoulders without touching the support with your forearms.

3. When turning over, you should quickly straighten your arms.

4. The student must be able to perform a back roll in a tuck position.

Shoulder stand(Figure 4). Having completed the roll back, rest your palms on your back, unbending, straighten your body so that your torso and legs are on the same straight line.

Fig 4. Stand on shoulder blades

Training assignments:

1. From a position lying on your back with your head to the gymnastic wall, grab the 2nd rail with your hands, bend your legs, bring your knees closer to your chest and return to i. p.

2. From the same and. p., bending your legs, lift them up, roll onto your shoulder blades and touch the wall with your feet.

3. The same, but, straightening your legs, touch the wall with them as high as possible.

4. From the squat, roll back in a tuck; at the moment of support with your shoulder blades and neck, straighten your arms and lean them on the mat.

5. The same, but lean with bent arms (shoulders).

6. The same, but rest your shoulders on the mat and your palms in the lumbar region. Perform with assistance from standing behind you and supporting your hips.

7. The same, but straightening your legs (with help).

8. Same on your own.

9. Stand on your shoulder blades and roll forward in a squat group (without support with your hands).

10. From a sitting position, roll back with straight legs and stand on your shoulder blades without supporting your palms on your back.

Checking readiness. The student must know that:

1. When resting your palms on your back, your elbows should be pulled back.

2. You should fully extend into hip joints.

3. Be able to perform back rolls in a tuck and bent position.

4. Perform a shoulder blade stand without using your hands (without resting your palms on your back).

Headstand and handstand(Fig. 5).

From an emphasis, crouching, leaning on the parietal part (almost the frontal part), push up the pelvis and legs. Straighten up. Maintain balance. Distribute the weight of the body evenly over your arms and head.

Rice. 5. Headstand and handstand

Training assignments:

1. From a standing position with your back bent against the gymnastic wall, transition to a hanging bend.

2. From an emphasis position, crouching, rest your head (upper frontal part) on the mat on the markings drawn in chalk, and evenly transfer the weight of the body to your arms and head. Repeat the task 3 times in a row; hold the stance for 3 - 4 seconds each time.

3. The same, but, raising your legs from the floor and keeping them bent, straighten your back. First do the exercise with help.

4. The same, but against a wall with your back resting against it.

5. Stand on your head on your own with your back resting on the wall.

6. Stand on your own head.

Checking readiness. The student must know that:

1. An equilateral triangle is conventionally designated between the support points (arms and head).

2. When standing, the body is straight.

3. The student must be able to perform a stand on the shoulder blades on the floor and a hanging bend on the gymnastic wall.

Handstand(Fig. 6).

I. p. - hands forward - up. Having made a wide lunge, lean forward and lean your hands shoulder-width apart. Swing one and push the other into a handstand. Connect your legs and maintain balance, straighten up.

Training is performed with the help of a partner standing to the side.

Checking readiness. The student must know that:

1. When supporting with your hands, you need to keep your fingers apart.

2. In a handstand, you should stretch as much as possible, without bending. Look at the hands.

Fig 6. Handstand with one swing

3. You need to attach the push leg to the fly leg as late as possible.

Forward somersault from handstand(Fig. 7).

Rice. 7. Forward somersault from handstand

Before teaching this exercise, you need to teach the practitioner how to perform a handstand with a swing of one and a push of the other.

Training assignments:

1. With a swing of one and a push of the other, do a handstand with and without help, with your feet supporting the wall and without support. In the stand, the body is straight, the toes are pointed, the head is pulled back.

2. Somersault forward from a place.

3. From a handstand, slowly bend your arms until the back of your head and shoulder blades touch the mat in front of the support and return to i. p.

4. The same, but quickly (with help). The belayer, standing on the side, helps by holding the student by the ankle joints.

5. From a handstand, slowly:

a) lower your head to your chest;

b) bend your arms until the back of your head and shoulder blades touch the mat in front of the support;

c) group up and roll forward with the help of a friend.

6. The same, but quickly.

7. I. p. – hands up, left forward. With a swing of one and a push of the other, a handstand and somersault forward with help.

8. With a swing of one and a push of the other, a handstand and somersault forward.

Backflip through handstand.

Rice. 8. Backflip through handstand

Training assignments:

1. From an emphasis crouching, roll back in a tuck and roll forward – and. p.

2. From the squat, roll back to the position of a stand on the shoulder blades with bent legs and roll forward – and. p.

3. The same, but place your hands on the mat behind your shoulders, fingers to your shoulders.

4. The same, but at the moment of placing your hands behind your shoulders, vigorously straighten your body by moving your legs upward until your toes touch a landmark suspended above your head or the hand of your partner’s outstretched arm.

5. I. p. - arms up, left in front on the toe. Swing the right and push the left into a handstand with assistance. The body is straight, without deflection, the head is laid back.

6. From an emphasis lying on the shoulder blades, hands placed behind the head, legs straight, slow extension at the hip joints with simultaneous extension of the arms with the help of one or two partners. The spotter, holding the student by the ankle joints, slowly lifts him up into a handstand.

3. Handstand with legs apart.

4. Handstand with legs apart with your back against the wall.

5. In a handstand, legs apart with your back against the wall, transfer the weight of the body to one or the other hand with the help of a friend.

6. The same on your own.

Second and third series of training tasks:

1. From the stance facing the main direction on the left, right forward, step with the right along the line, lunge with the right forward, place the right hand forward at a distance of 50 cm with the palm outward, place the left at a distance of 50 cm along the same line with the palm outward. Swing with your left and push with your right, keeping your hands on the floor, “jump” over left side into a left forward lunge position with a 180 turn along the same line, raise your arms forward. Repeat 5-10 times, 3-4 approaches.

2. From a lunge position, left forward, hands on the floor in front of the line, raise your right arm, raise left hand with a turn to the right into a standing position, legs apart, arms to the sides. Repeat 5-10 times, 3-4 approaches.

The fourth and fifth series of educational tasks:

1. Going into a handstand with your body supporting the wall, spreading your legs apart and then turning over to the side (convenient for the performer). If entering a handstand is done with support on left leg swing with the right hand, then the flip from the stance should be done with support on the right hand.

2. Exit to a handstand with legs apart and turning with help. The helper stands on the side so that after the turn the performer has his back to him; support the lower back (Fig. 10).

3. From the stance facing the main direction on the left, right forward, arms up: step with the right, bending it, lunge with the right, place the arms as in exercise 1 and with a swing of the left make a sideways flip through a handstand with legs apart to the position of exercise 2. First perform slowly with the help of a partner, and then quickly. Repeat 5-6 times, 3-4 approaches.

4. Standing facing the direction of movement, swinging your arms and pushing leg, quickly lean forward, alternately leaning on your hands, go into a handstand with your legs apart, turning in the same direction, without stopping in the handstand, lower your swing leg to the side, stand in a standing position with your feet apart, arms up.

When mastering a side flip, it is necessary to focus on the obligatory presence of a lunge at the beginning of the exercise and a lunge facing the other direction at the end of the exercise, which will significantly shorten the process of learning this acrobatic element.

The coup is mastered in one direction and then in the other direction.

Exercises on horseback

1. Stand on the gymnastics mat and make sure you have enough space. You can also practice on the grass on outdoors. Find a level place without objects that might get in your way. You can also experiment on an inclined surface so that gravity helps you move while tumbling.
2. Take the starting position. Bring your legs together, bend your knees and squat down a little. Place your hands on the ground in front of you and bend your elbows slightly. Your hands should be at least shoulder-width apart. This is the starting position for a somersault. Alternatively, you can stand up straight with your arms extended above your head. Dive forward and bend your knees so that you are in position just before the rollover begins.
3. Tilt your head between your hands. Make sure your chin is tucked towards your chest. During the somersault, do not lean on your neck - your weight should rest on your shoulder blades. Keeping your chin close to your chest will reduce the risk of injuring your neck.
4. Do a somersault. Roll your shoulder blades along the floor so that your body leans forward and your hips pass over your head. Continue rolling on your back, keeping it bent and keeping your hands in the indicated position.
5. Don't fall to the side; roll exactly along the line of your spine. Otherwise, you will fall on your side. Make sure your chin is tucked and your back is arched. If you straighten it out, you won't complete the roll.
6. Straighten your legs and extend your feet as you roll. Bend them only at the end when you need to stand on your feet. These are standard tumbling positions for beginners.
7. However, some gymnasts prefer to press their legs towards their stomach. If it helps you, try doing this too.
8. To stand up without using your hands, at the end of the somersault, place your feet completely on the floor and straighten your legs without touching your hands to the floor. Straighten your arms above your head as you rise to your feet.

Tips for implementation:

• Press your head to your chest. This will give the body a spherical shape.
• Learn to do a somersault correctly the first time. Subsequently, it will be more difficult to correct mistakes, as they will become a habit.
• Once you learn how to do a somersault, many other tricks will be much easier for you.
• Pull your knees toward your chest as you begin rolling on your back. This will give you a boost to get back on your feet easily.
• After mastering the forward somersault, you can move on to the backward somersault.

Errors:

• The push-off from a crouching position is performed with one leg. The head “nails”, i.e. trained to stick his head into the carpet. The somersault was carried out not in a group, but with support on the hands.
• spreading your legs while rolling on your back.

Help with learning:

Standing at the side on one knee, with one hand help the trainee tilt his head to his chest, placing this hand on the back of his head, and with the other hand help him push with his legs, holding the middle of the thigh with his hand from behind. With a weak push, push the student under the hip from below.

Somersault is basic gymnastic exercise which is done even at school during physical education class. Most of the time people don't know correct technique execution, which may result in injury. We suggest you figure out how to learn how to do a forward somersault according to all the rules. There are several options for performing this exercise, for example, with and without arms.

How to do a forward somersault correctly?

Let's start with the simplest option, the so-called classics. It is necessary to perform the exercises in a large room with a lot of free space, since there is a risk of crashing into something, breaking it and getting injured. It is recommended to tumble on a soft surface, so if there is no mat, lay down several blankets. If you're outdoors, consider an inclined surface to give gravity some help, but don't tumble on steep hills. After this, you can proceed to training. It is recommended to start any exercise with light warm-up to tone ligaments and muscles.

How to do a forward somersault step by step:

You need to perform a somersault evenly, without falling to the side. Move along the line of the spine. If your back is not rounded or straightened early, the exercise will not work. To rise from a somersault without using your hands, you need to place your full foot on the mat and straighten your knees.

Many people are interested in how to learn how to do a somersault forward if you are afraid. In this case, it is recommended to have a person nearby who can guide and provide backup if necessary.