Dedicated to the little princess. Start of a sports career

Physical training of female athletes sports school in rhythmic gymnastics includes general and special physical training, special motor, functional and rehabilitation training.

General physical training (GPP) is a comprehensive process of comprehensive physical education aimed at strengthening health, the musculoskeletal system and development general endurance gymnasts This is physical training carried out without regard to a specific type of activity.

With the help of general physical training, athletes master motor skills, abilities, physical, psychomotor, moral and volitional qualities that serve to solve the following problems:

• general physical education and the improvement of future gymnasts, who must be able to run, jump, ski, and master the basic elements sports games, i.e. be physically versatile athletes;
• expansion of functional, motor capabilities and strengthening of the musculoskeletal system of future gymnasts, taking into account the specifics of rhythmic gymnastics.

The means of general physical training are: general developmental exercises, running, swimming, skiing, skating, cycling, sports and outdoor games.

Special physical training (SPP) is a specially organized process aimed at developing and improving physical qualities necessary for successful mastery and high-quality performance of rhythmic gymnastics exercises.

7 Basic Physical Abilities:

• coordination - the ability to expediently organize muscle activity and agility - the ability to master new movements and rearrange activities in accordance with the situation; for development they use tasks, games, relay races, including complexly coordinated actions and exercises with objects;
• flexibility - mobility in joints - the ability to perform large amplitude movements passively and actively, its development is facilitated by exercises to develop the mobility of various joints - spring stretching, swings, fixing poses, relaxation;
• strength - the ability to overcome external resistance or counteract it due to muscle efforts in static and dynamic movements; there are exercises for the strength of the muscles of the arms, legs, and torso: flexion and extension, abduction and adduction, circular movements, running, jumping, lunges, squats;
• speed - the ability to quickly react and perform movements with high speed and frequency, develops when performing exercises to develop reaction speed, speed and frequency of movements when performing basic exercises;
• jumping ability is a speed-strength quality manifested in the height of take-off; its development is facilitated by exercises to develop strength, speed and height of take-off, as well as jumping endurance;
• balance - the ability to maintain a stable position in static and dynamic exercises, is improved in the process of maintaining a stable position in complicated conditions: after dynamic movements, after irritation of the vestibular analyzer, with vision turned off, on a reduced, increased support;
• endurance is the ability to withstand fatigue, developed in the process of performing various tasks against a background of fatigue.

Insufficient attention to the development of at least one of the components of physical training leads to a delay in the learning process, long-term stagnation in the growth of sports skills, failures in preparation, and, accordingly, performances in competitions. In this regard, at the stage of specialized training, individualization of SPT is important. It is important for the coach to know the peculiarities of the structure of the motor qualities of each gymnast, the characteristic deficiencies in her preparation, and to know the main ways of their possible elimination. SPT is most effective when it is carried out in conjunction with general physical therapy.

Special motor training is the process of developing the abilities necessary for the successful mastery and high-quality performance of exercises with objects.

These include the following psychomotor abilities:

• propriaceptive (tactile) sensitivity - “sense of an object” - performing exercises with objects with varying their parameters: increasing and decreasing, making them heavier and lighter;
• coordination (coordination) of body and object movements - performing exercises in unusual starting positions, simultaneously with several objects, asymmetric movements, movements in pairs, threes;
• distribution of attention to the movement of the body and object, to two objects, to oneself and partners, to “one’s” object and partners’ objects - work with double or two objects, parallel and asymmetrical, work
• speed and adequacy of reaction to a moving object (object) - throws and throws to a given height and distance, catches from partners after a roll, rebound, throw, with a turn after the signal.

Functional training is the development of the ability to perform large volumes of training loads at high work intensity and without reducing quality, i.e. development of special endurance. The means of functional training are: - running, cross-country, swimming; 15-20 minute aerobics or rhythmic gymnastics complexes; dances of any style for 15-20 minutes; jumping series with and without objects (especially valuable with a jump rope); double competition combinations; a circle of competitive combinations with short rest intervals.

Rehabilitation and recovery training is an organized process of eliminating the adverse effects of intense exercise and accelerating recovery processes after stress. Special attention in rhythmic gymnastics, rehabilitation and preventive measures for the musculoskeletal system (spine, ankle, knee and hip joints) and restorative measures for nervous systems s gymnasts.

From the Rhythmic Gymnastics Training Program of the Kirov Youth Sports School

MUNICIPAL BUDGETARY INSTITUTION

PHYSICAL EDUCATION AND HEALTH COMPLEX

"TORPEDO"

MBU FOC "TORPEDO"

Tikhomirov A.A.

"___" ________ 2016

Working programm

“General physical training for rhythmic gymnastics groups”

general physical training coach Mordashova E.G.

Student age: 6 -1 6 years

Implementation period: 1 year

Pavlovo

2016

Content

I. Explanatory note……………………………………………………… 3

II. Educational and thematic plan…………………………………………….5

III. Contents of the program……………………………………………………………........ 7

IV. Methodological support educational program……………... 14

V. Literature……………………………………………………………………………….. 17

Explanatory note

An additional general education general developmental program of physical education and sports (hereinafter referred to as the Program) is compiled in accordance with Federal law"On education in Russian Federation» dated December 29, 2012 No. 273 - Federal Law, Order of the Ministry of Sports of the Russian Federation dated August 29, 2013. No. 1008, Order of the Ministry of Sports of the Russian Federation dated September 12, 2013. No. 731, Order of the Ministry of Sports of the Russian Federation dated September 12, 2013. No. 730, Federal standard of sports training for the sport of rhythmic gymnastics (Order of the Ministry of Sports of the Russian Federation dated February 5, 2013 No. 40), Order of the Ministry of Sports of the Russian Federation dated December 27, 2013 No. 1125. The work program is compiled on the basis of the main work program for rhythmic gymnastics, compiled by the coaching council of SC “ASSOL” FOK “TORPEDO”, Pavlovo.

Main directions of the program:

This training program is intended to help trainers and teachers working in sports recreation groups in rhythmic gymnastics, designed for age groups 6-16 years old. The duration of the program is 1 year. The program serves as the foundation for effectively building many years of training in recreational rhythmic gymnastics. It is quite variable and allows you to show individual creative abilities.

The goal of the program: to create a unified direction in the educational and training process for the formation of physical, choreographic, musical development of students in sports and recreation groups.

The main task of the educational and training process is to strengthen the health and harden the body of students, versatile physical training and the development of special physical abilities necessary for mastering the elements of rhythmic gymnastics.

Program objectives:

Educational:

Mastering, consolidating and improving a variety of motor skills.

Mastering the basics of exercise techniques without and with objects.

Educational:

Development of specific qualities, plasticity, danceability, musicality, expressiveness and creative activity.

Versatile general physical training and development of motor qualities: coordination abilities and agility, flexibility, strength, speed and balance.

Educators:

To foster the development of strong-willed and moral qualities that determine the formation of a child’s personality

To cultivate an emotional and value-based attitude towards the surrounding reality.

Participants in the program must belong to the main health group and have no doctor’s contraindications for doing gymnastics.

The relevance of the program is that various forms, methods and means of training and education, proposed by the program, allow not only to have a beneficial effect on the physical, moral, aesthetic development pupils, but also to realize their individuality, uniqueness and teach them to see the beauty around them and in themselves.

Basic forms of organizing the educational process: group educational and training sessions, participation in demonstration performances, public holidays.

Annual syllabus classes are designed for 36 weeks with a maximum load of 3 hours per week (minimum load - 2 hours).

Basic form of tracking results: pupils demonstrate their achievements at open classes, city events additional education, demonstration performances.

II. Educational and thematic plan

1 year of study (2 hours per week)

Number of hours

THEORY

PRACTICE

TOTAL

Theoretical preparation

General developmental exercises

Drill

Control tests

TOTAL:

2-3 years of study (3 hours per week)

Number of hours

THEORY

PRACTICE

TOTAL

Theoretical preparation

General developmental exercises

Drill

Studying and improving exercise techniques

Control tests

TOTAL:

108

III. Contents of the program.

1.Theoretical preparation

Theoretical training is carried out in the form of conversations, lectures and directly in training, organically connected with physical, technical-tactical, moral and volitional training as an element of practical training.

Theoretical classes should have a specific goal orientation: to develop in students the ability to use the acquired knowledge in practice in the conditions of training sessions.

The educational material is distributed for the entire period of study. When conducting theoretical classes, the age of the students should be taken into account and the material should be presented in an accessible form. Depending on the specific working conditions, adjustments can be made to the theoretical training plan.

Theoretical training in sports and recreation groups is carried out in the form of short conversations at the beginning of the training session or during it. The content of the conversations and the completeness of the information depend on the student population. Some topics require repeated repetition, for example: injury prevention measures, first aid.

When conducting theoretical classes, it is necessary to cultivate a sense of patriotism, love for one’s homeland and pride in it!

Theoretical preparation:

1. Safety briefing during the training session.

2. Rules of conduct in the gym.

3. Hygienic basics of classes:

Clothes and shoes for classes;

Influence morning exercises on the student;

4. Nutrition and daily routine of those involved;

5. General theoretical concepts and terminology;

6. Influence physical exercise on the body of those involved;

7. Psychological preparation;

8. Hardening the body of those involved and strengthening the immune system;

9. Features of the development of the body of those involved;

10. Providing first aid;

11. Rules traffic and behavior on the roads;

12. Leisure. Daily regime.

2. General physical training

General physical training (GPP) is physical training carried out regardless of a specific type of human activity. It is aimed at strengthening the health and diversified development of those involved, increasing the performance and development of those involved, increasing efficiency and developing qualities without taking into account the specifics chosen type sports The main means of general physical training are drill and general developmental exercises.

Physical training is an organized process aimed at:

Comprehensive development of the body of those involved, strengthening the musculoskeletal system, cardiovascular and respiratory systems, improving the activity of the autonomic and central nervous systems;

Improving health and increasing performance;

Development of physical qualities necessary for successful mastery of the technique of gymnastics exercises and their execution with the required quality: amplitude, speed, strength, etc.

Main means of general physical training are drill, general developmental exercises. When performing drill exercises, it is necessary to ensure that intervals and distances are strictly maintained from the very first lessons. Drill exercises are easier to learn if you use suitable figurative comparisons. When performing outdoor exercise, it is important to dose the exercise correctly. The dosage depends on the individual capabilities of the children. When performing outdoor switchgear, it is necessary to consistently include in the work different groups muscles.

2.1.Drill exercises.

Main stance: formation in a column; movement in a circle; walking on half toes; walking on heels; soft step; walking in a squat; sharp step; side step; easy running; running with high hip lifts; running with legs sweeping backwards; jumps; gallop; polka; a combination of various running and jumping exercises. Drill exercises: turning on the spot, changing from one column to 2-4, moving in a snake and diagonally.

2. 2. General development exercises (GDE).

A set of exercises to develop the strength of small muscles of the hand, shoulder girdle, neck and torso (back and abdomen), leg and foot muscles

Sets of exercises to develop flexibility: spinal column; elbow and wrist joints; ankle, knee and hip joints

Development of the balance function:

Stands on various supports (floor, chair, carpet, bench) on one leg (with eyes closed and open).

A set of exercises with objects (gymnastic bench and gymnastic stick)

Sets of exercises to develop strength of all muscle groups

Sets of exercises to develop flexibility: spinal column; elbow and wrist joints; ankle, knee and hip joints

Sets of exercises for developing jumping ability

Sets of exercises to develop balance and coordination

A set of exercises with objects (gymnastic wall)

Circuit training complexes for developing strength of all muscle groups

Sets of exercises to develop flexibility: spinal column; elbow and wrist joints; ankle, knee and hip joints

Sets of exercises for developing jumping ability

Sets of exercises to develop speed, agility and general endurance (relay race).

Results of mastering educational activities.

At the end of the year of training, students must master the basic skills of physical physical training elements, learn the basics of choreographic and acrobatic training and master the program of exercises without an apparatus and exercises with an apparatus.

Control system and credit requirements.

STANDARDS FOR GENERAL PHYSICAL AND SPECIAL PHYSICAL TRAINING AT THE INITIAL PREPARATION STAGE.

Test exercises(tests)

result

Flexibility

I.P. - sitting, legs together

Forward lean

Fixing the position of 5 accounts

"5" - tight fold, knees straight

“4” - when bending forward, the hands go beyond the line of the feet, the knees are straight

“3” - when bending forward, hands on the line of the feet, knees straight

Flexibility

I.P. - lying on your stomach

“Fish” - bending back while supporting oneself on the hands with bending the legs

The distance between the forehead and feet is measured

"5" - feet touching forehead

"4" - up to 5 cm

"3" - 6 - 10 cm

When performing the movement, the knees must be together

Flexibility

I.P. - stand with your feet together, hands up, in the lock.

Pulling your arms back

"5" - 45°

"4" - 30°

"3" - 20°

Coordination abilities

Balance on one, bend the other forward, foot pressed to the knee of the supporting leg, arms to the sides

Drawing (not shown)

"5" - hold position for 6 seconds

"4" - 4 seconds

"3" - 2 seconds

Perform with both legs

Speed ​​and strength qualities

Jumping with two legs

Evaluation on a 5-point system (ease of jump, push)

Abbreviation contained in the table: "I.P." - initial position.

Average score - 5.0- 4.5 - high level of special physical training

4.4 - 4.0 - above average

3.9 - 3.5 - average level of special physical training

3.4 - 3.0 - below average

2.9 and below - low level special physical training.

IV . Methodological support of the educational program:

Organizational and methodological instructions are attached to each section of the program content. Thus, let us trace the methodological sequence of the educational and training process.

Physical qualities of a person are usually called individual motor abilities, such as:

1) Coordination - the ability to expediently organize muscle activity by including only the necessary ones in the work muscle groups appropriate speed and strength of muscle tension;

2) Agility is the ability to quickly master new movements and rebuild motor activity in accordance with the requirements of the changing environment;

3) Flexibility is the ability to relax muscles well, the ability to perform movements with a large amplitude, passively and actively;

4) Strength - the ability to overcome external resistance or counteract it through muscle efforts in static and dynamic movements;

6) Quickness - the ability to react quickly and perform movements with great speed and frequency;

7) Jumping ability - speed-strength quality, manifested in the height of repulsion;

8) Balance is the ability to maintain a stable body position. There are static balance - in postures, and dynamic balance - in movements;

9) Endurance - the ability to withstand fatigue and perform work for a long time without reducing efficiency.

All of the above qualities develop during certain sensitive periods, which are important for recreational gymnastics.

Coordination abilities develop most intensively from 9-10 to 11-12 years. At the age of 7-8 years, motor coordination is characterized by instability of speed parameters and rhythm. In the period from 11 to 13-14 years, the accuracy of differentiation of muscle efforts increases, and the ability to reproduce a given tempo of movements improves. Girls 13-14 years old are distinguished by a high ability to master complex motor coordination, which is due to the completion of the formation of a functional sensorimotor system, the achievement maximum level in the interaction of all analyzer systems and the completion of the formation of the basic mechanisms of voluntary movements.

At the age of 14-15 years, there is a slight decrease in spatial analysis and coordination of movements. During the period of 16-17 years, motor coordination continues to improve to the level of adults, and the differentiation of muscle efforts reaches an optimal level.

Flexibility . The growth of this quality increases intensively between the ages of 6 and 10 years. The maximum leap in the development of this quality comes at 10 years. In subsequent years, flexibility develops mainly under the influence of special training.

Force. The natural growth of muscle strength is insignificant until the age of 11-12 years. With the onset of puberty (from 12 to 14 years), its growth rate increases noticeably. The most intensive development of strength occurs at 14-17 years of age.

Rapidity. The development of speed is observed from 7 to 20 years. The most intensive rate of natural growth of this quality occurs from 9 to 11 years, at the time of puberty from 14 to 15 years and later.

Jumpability . As is known, the sensitive period for the development of jumping ability corresponds to the age of 11-14 years and by 17-18 years it reaches its highest results. However, talking about the conservatism of jumping ability to further development or maintaining on high level There is no basis for the results achieved at a later age.

Modern representations in the theory and methodology of sports training on the development of jumping ability, it comes down to the fact that the use of exercises of a predominantly jumping nature helps to improve only the speed of repulsion, and the use of exercises of a strength and speed-strength nature ensures an increase in both speed and force of repulsion.

Equilibrium. The sensitive period of working on a stable position corresponds to the age from 7 to 14 years. By about 10 years of age, work is underway on balance in complicated conditions: after dynamic movements; after irritation of the vestibular analyzer; with vision turned off; on reduced and increased support.

Endurance. The aerobic capacity of the body and, in particular, aerobic power, characterized by the indicator of maximum oxygen consumption, increases with age. Aerobic power indicators increase most intensively during puberty (14-15 years) and slow down only after 18 years. At the same time, the relative indicator of BMD remains almost unchanged between the ages of 10 and 17 years.

V. List of references.

1. Adapted program for students of the Youth Rhythmic Gymnastics School (MBOU DOD Youth Sports School No. 1) Smolensk 2013

2. “Rhythmic Gymnastics” textbook under the general editorship of Professor L.A. Karpenko, All-Russian Federation of Rhythmic Gymnastics, St. Petersburg State Academy physical culture named after P.F. Lesgaft, Moscow, 2003.

3. L. A. Karpenko, I. A. Viner, V. A. Sivitsky Methods for assessing and developing physical abilities in students rhythmic gymnastics: Tutorial/ VFGST SPbGUFK im. P.F. Lesgaft. – M., 2007.

4. A. Vasilyeva “Program of education and training in kindergarten” Moscow, Education, 1985.

5. E.N. Vavilova "Teach to run, jump, climb, throw."

6. Manual for educators kindergarten. Moscow, Education, 1983.

7. N.V. Gureev. "Active Leisure" Moscow, Soviet sport, 1991.

8. M.A. Godik, A.M. Baramidze, “Stretching mobility flexibility

9. Zakharov E.N., Karasev A.V., Safonov A.A. Encyclopedia of physical training: Methodological foundations for the development of physical qualities /

10. M.F. Litvinov "Russian folk outdoor games" Moscow, Education, 1986.

11. T. Nesteryuk, Skoda A. "Gymnastics of little wizards. Elements of yoga for children" Moscow, DTD, 1993.

12. E.S. Kryuchek St. Petersburg state academy physical culture named after P.F. Lesgaft, educational and methodological manual.

13. Matveev L.P. General theory sports and its applied aspects: a textbook for universities of physical culture / L.P. Matveev. - 5th ed., rev. and additional – M.: Soviet Sport, 2010. – 340 p.: ill.

14. Matveev L.P. Fundamentals of the general theory of sports and the system of training athletes. - K.: Olympic literature, 1999 - 320 p.

15. Melnikov V.N. Psychology - Textbook for institutes of physical culture - M.: Physical culture and sport, 1987. - 138 p.

16. Nikitushkin V.G. and others. Organizational and methodological foundations for the preparation of sports reserve: monograph / V.G. Nikitushkin, P.V. Kvashuk, V.G. Bauer. – M.: Soviet Sport, 2005. – 232 p.: ill.

17. Nikitushkin V.G. Sports reserve training system - M.: VNIIFK, 1994. - 320 p.

18. Platonov V.N. Athletes training system in olympic sport. General theory and its practical applications [Text] / V.N. Platonov. – M.: Soviet Sport, 2005. – 820 p.: ill.

19. Rostovtsev V.L. Modern technologies sporting achievements. – M.: “VNIIFK”, 2007. – 199 p.

20. Suslov F.P., Sych V.L., Shustin B.N. Modern system sports training. – M.: SAAM, 1995. – 445 p.

21. Theory and methodology of physical culture: a textbook for universities / ed. Yu.F. Kuramshina - M.: Soviet sport, 2010 - 464 p.

22. Filin V.P. Education of physical qualities in young athletes. – M.: Physical education and sports. 1974. – 232 p.