Ofp rhythmic gymnastics. The working program of the section of the office for rhythmic gymnastics. Show numbers welcome

MUNICIPAL BUDGET INSTITUTION

PHYSICAL AND IMPROVING COMPLEX

"TORPEDO"

Approved by director

MBU FOC "TORPEDO"

Tikhomirov A.A.

"___" ________ 2016

Working programm

"OFP for groups in rhythmic gymnastics"

OFP coach Mordashova E.G.

Age of students: 6 -1 6 years

Implementation period: 1 year

Pavlovo

2016

Content

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

II. Curriculum plan ………………………………………………….5

III. Program content …………………………………………………..... 7

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

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

Explanatory note

An additional general educational general developmental program of a physical culture and sports orientation (hereinafter referred to as the Program) is drawn up in accordance with the Federal Law "On Education in the Russian Federation" dated December 29, 2012. No. 273 - FZ, by Order of the Ministry of Sports of the Russian Federation of August 29, 2013 No. No. 1008, by Order of the Ministry of Sports of the Russian Federation of September 12, 2013 No. No. 731, by Order of the Ministry of Sports of the Russian Federation of September 12, 2013 No. No. 730, the Federal standard of sports training for the sport of rhythmic gymnastics (order of the Ministry of Sports of the Russian Federation of February 05, 2013 No. 40), Order of the Ministry of Sports of the Russian Federation of December 27, 2013 No. 1125. The work program is based on the main work program for rhythmic gymnastics, compiled by the coaching council of the SC "ASSOL" FEC "TORPEDO", Pavlovo.

The main directions of the program:

This training program is designed to help coaches - teachers working in sports recreation groups in rhythmic gymnastics, designed for age groups of 6-16 years. The duration of the program is 1 year. The program serves as the foundation for the effective construction of long-term training in recreational rhythmic gymnastics. It is quite variable and allows you to show individual creative abilities.

The purpose of the program: the creation of a single direction in the educational and training process for the formation of the physical, choreographic, musical development of pupils 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:

Tutorials:

Mastering, consolidating and improving a variety of motor skills.

Mastering the basics of exercise technique without and with objects.

Developing:

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 educate the development of volitional and moral qualities that determine the formation of the child's personality

Cultivate an emotional and value attitude to the surrounding reality.

Program participants must belong to the main health group and have no doctor's contraindications for doing gymnastics.

The relevance of the program lies in the fact that a variety of 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 of pupils, but also to realize their individuality, originality and teach them to see the beauty around themselves and in themselves .

The main forms of organization of the educational process: group training sessions, participation in demonstration performances, mass holidays.

The annual curriculum of classes is designed for 36 weeks with a maximum load of 3 hours per week (minimum load - 2 hours).

The main form of tracking results: pupils demonstrate their achievements in open classes, city events of additional education, demonstration performances.

II. Educational - thematic plan

1 year of study (2 hours per week)

Chapter

Number of hours

THEORY

PRACTICE

TOTAL

Theoretical training

General developmental exercises

Drill

Control tests

TOTAL:

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

Chapter

Number of hours

THEORY

PRACTICE

TOTAL

Theoretical training

General developmental exercises

Drill

Studying and improving exercise technique

Control tests

TOTAL:

108

III. Program content.

1.Theoretical training

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

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

Educational material is distributed over 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 conditions of work, adjustments can be made to the plan of theoretical training.

Theoretical training in sports and recreation groups is carried out in the form of short conversations at the beginning of a training session or during its process. The content of the conversations and the completeness of the information depend on the contingent of students. 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.Instructing on safety at the training session.

2. Rules of conduct in the gym.

3. Hygienic basics of classes:

Clothing and footwear for classes;

The influence of morning exercises on the student;

4. Nutrition and daily routine of those involved;

5. General theoretical concepts and terminology;

6. The effect of physical exercises on the body of those involved;

7. Psychological preparation;

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

9. Features of the development of the organism involved;

10. Providing first aid;

11. Rules of the road and behavior on the roads;

12. Active rest. 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 efficiency and development of those involved, increasing efficiency and developing qualities without taking into account the specifics of the chosen sport. The main means of physical training are drill and general developmental exercises.

Physical training is an organized process aimed at:

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

Strengthening health and increasing efficiency;

The development of physical qualities necessary for the successful mastering of the technique of gymnastic exercises and their performance with the required quality: amplitude, speed, strength, etc.

fixed assets OFP are drill, general developmental exercises. When performing combat exercises, it is necessary to achieve strict preservation of intervals and distances from the very first lessons. Combat exercises are easier to digest if appropriate figurative comparisons are used. When performing outdoor switchgear, it is important to dose the exercise correctly. The dosage depends on the individual capabilities of the children. When performing ORU, it is necessary to consistently include different muscle groups in the work.

2.1. Combat 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 hips; running with whipping legs back; jumps; gallop; polka; a combination of various running and jumping exercises. Combat exercises: turns on the spot, rebuilding from one column to 2-4, snake and diagonal movements.

2. 2. General developmental exercises (ORU).

- a set of exercises to develop the strength of the muscles of the arms and shoulder girdle, neck and torso, legs, lower leg and foot

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

Complexes of exercises for the development of flexibility: the spinal column; elbow and wrist joints; ankle, knee and hip joints

Development of the balance function:

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

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

Complexes of exercises for developing the strength of all muscle groups

Complexes of exercises for the development of flexibility: the spinal column; elbow and wrist joints; ankle, knee and hip joints

Complexes of exercises for the development of jumping ability

Complexes of exercises for the development of balance and coordination

A set of exercises with objects (gymnastic wall)

Complexes of circular training for the development of strength of all muscle groups

Complexes of exercises for the development of flexibility: the spinal column; elbow and wrist joints; ankle, knee and hip joints

Complexes of exercises for the development of jumping ability

Complexes of exercises for the development of speed, agility and general endurance (relay races).

The results of the development of educational activities.

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

Control system and test requirements.

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

Developed physical quality

Control exercises (tests)

result

Flexibility

I.P. - sitting, feet together

Lean forward

Fixing the position of 5 accounts

"5" - tight fold, straight knees

"4" - when leaning forward, the hands go beyond the stop line, knees are straight

"3" - when the hands are leaning forward on the line of the feet, the knees are straight

Flexibility

I.P. - lying on the stomach

"Rybka" - bending back in emphasis on the hands with bending the legs

The distance between the forehead and feet is measured

"5" - touching the forehead with the feet

"4" - up to 5 cm

"3" - 6 - 10 cm

When performing the movement, the knees must be together

Flexibility

I.P. - stand legs together, hands up, in the lock.

Pulling hands back

"5" - 45°

"4" - 30°

"3" - 20°

Coordinating abilities

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

Drawing (not shown)

"5" - hold the position for 6 seconds

"4" - 4 seconds

"3" - 2 seconds

Perform with both feet

Speed-strength qualities

Jumping with two legs

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

Abbreviation contained in the table: "I.P." - starting 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 of special physical fitness.

IV . Methodological support of the educational program:

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

The physical qualities of a person are usually called his individual motor capabilities, such as:

1) Coordination - the ability to purposefully organize muscle activity, by including only the necessary muscle groups in the work with the expedient 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 a 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 due to muscle efforts in static and dynamic movements;

6) Quickness - the ability to quickly respond 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 position of the body. Distinguish between static balance - in postures, and dynamic balance - in movements;

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

All the qualities listed above develop in certain sensitive periods that are important for practicing health-improving gymnastics.

Coordinating abilities develop most intensively from 9-10 to 11-12 years. At the age of 7-8 years, motor coordinations are 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, the ability to reproduce a given tempo of movements improves. Girls aged 13-14 are distinguished by a high ability to master complex motor coordinations, which is due to the completion of the formation of a functional sensorimotor system, the achievement of a maximum level in the interaction of all analyzer systems and the completion of the formation of the main mechanisms of voluntary movements.

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

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

Force. The natural increase in muscle strength is negligible until 11-12 years of age. With the onset of puberty (from 12 to 14 years), the rate of its growth increases markedly. The most intensive development of strength takes place at the age of 14-17.

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.

jumping ability . As you know, the sensitive period of development of jumping ability corresponds to the age of 11-14 years, and by the age of 17-18 it reaches the highest results. However, there is no reason to talk about the conservatism of jumping ability to further development or maintenance of the achieved results at a later age.

Modern ideas in the theory and methodology of sports training about the development of jumping ability come down to the fact that the use of exercises of a predominantly jumping nature improves only the speed of repulsion, and the use of exercises of a power and speed-strength nature provides an increase in both speed and repulsion force.

Equilibrium. The sensitive period of work on a stable position corresponds to the age from 7 to 14 years. Approximately by the age of 10, work is underway on balances in complicated conditions: after dynamic movements; after irritation of the vestibular analyzer; with blind vision; on reduced and elevated support.

Endurance. The aerobic capacity of the body and, in particular, aerobic power, characterized by an indicator of maximum oxygen consumption, increases with age. The indicators of aerobic power increase most intensively during puberty (14-15) years and slow down only after 18 years. At the same time, the relative indicator of the IPC almost does not change at the age of 10 to 17 years.

V. References.

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

2. "Rhythmic Gymnastics" textbook edited by Professor L.A. Karpenko, All-Russian Federation of Rhythmic Gymnastics, St. Petersburg State Academy of Physical Culture named after P.F. Lesgaft, Moscow, 2003.

3. L. A. Karpenko, I. A. Viner, V. A. Sivitsky. P.F. Lesgaft. - M., 2007.

4. A. Vasilyeva "The program of education and training in kindergarten" Moscow, Education, 1985.

5. E.N. Vavilov "Learn to run, jump, climb, throw."

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

7. N.V. Gureev. "Active rest" 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 of Physical Culture named after P.F. Lesgaft, teaching aid.

13. Matveev L.P. General theory of sport and its applied aspects: a textbook for physical culture universities / 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 - 320s.

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

16. Nikitushkin V.G. Nikitushkin V.G., Kvashuk P.V., Bauer V.G. Organizational and methodological foundations of sports reserve training: monograph. - M .: Soviet sport, 2005. - 232 p.: ill.

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

18. Platonov V.N. The system of training athletes in Olympic sports. General theory and its practical applications [Text] / V.N. Platonov. - M .: Soviet sport, 2005. - 820 p.: ill.

19. Rostovtsev V.L. Modern technologies of sports achievements. - M .: "VNIIFK", 2007. - 199 p.

20. Suslov F.P., Sych V.L., Shustin B.N. Modern system of 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 culture and sport. 1974. - 232 p.

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

General physical training (GP) is a complex process of comprehensive physical education aimed at strengthening the health, musculoskeletal system and developing the general endurance of gymnasts. This is physical training, carried out regardless of a specific type of activity.

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

• general physical education and health improvement of future gymnasts, who should be able to run well, jump, ski, master the basic elements of 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 physical fitness are: general developmental exercises, running, swimming, skiing, skating, cycling, sports and outdoor games.

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

7 basic physical abilities:

• coordination - the ability to purposefully organize muscle activity and dexterity - the ability to master new movements and reorganize activities in accordance with the situation; tasks, games, relay races are used for development, including complexly coordinated actions and exercises with objects;
• flexibility - mobility in the joints - the ability to perform movements in a large amplitude passively and actively, its development is facilitated by exercises to develop the mobility of various joints - spring stretching, swings, fixing postures, 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, torso: flexion and extension, abduction and adduction, circular movements, running, jumping, lunges, squats;
• speed - the ability to quickly respond and perform movements with great speed and frequency, develops when performing exercises to develop reaction speed, speed and frequency of movements when performing basic exercises;
• jumping ability - speed-strength quality, manifested in the height of repulsion, its development is facilitated by exercises for the development of strength, speed and height of repulsion, as well as jumping endurance;
• balance - the ability to maintain a stable position in static and dynamic exercises, improves 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 - the ability to resist fatigue, is developed in the process of performing various tasks against the background of fatigue.

Insufficient attention to the development of at least one of the SPT components leads to a delay in the learning process, a prolonged stagnation in the growth of sportsmanship, failures in preparation, and, accordingly, performances at competitions. In this regard, at the stage of specialized training, individualization of the SPP is important. It is important for the coach to know the peculiarities of the structure of the motor qualities of each gymnast, the characteristic shortcomings in her preparation, and to know the main ways of their possible elimination. SFP is most effective when it is carried out in unity with OFP.

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

These include the following psychomotor abilities:

• propriaceptive (tactile) sensitivity - “feeling of an object” - performing exercises with objects with varying their parameters: increase and decrease, weighting and lightening;
• coordination (coordination) of movements of the body and the object - performing exercises in unusual starting positions, simultaneously with several objects, asymmetric movements, movements in pairs, triplets;
• distribution of attention to the movement of the body and the object, to two objects, to oneself and partners, to “one’s own” object and objects of the partners - work with double or two objects, parallel and asymmetric, work
• speed and adequacy of reaction to a moving object (object) - throws and throws to a given height and range, catching 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 a high intensity of work and without a decrease in quality, i.e. development of special endurance. Means of functional training are: - running, cross-country, swimming; 15-20 minute complexes of aerobics or rhythmic gymnastics; dances of any style for 15-20 minutes; jumping series with and without objects (especially valuable with a rope); double competitive combinations; a circle of competitive combinations with small rest intervals.

Rehabilitation and recovery training is an organized process of eliminating the adverse effects of enhanced training and accelerating recovery processes after stress. Particular attention in rhythmic gymnastics should be given to rehabilitation and preventive measures for the musculoskeletal system (spine, ankle, knee and hip joints) and restorative measures for the nervous system of gymnasts.

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

Akhmadullina Lyudmila Mikhailovna, coach-teacher in artistic gymnastics, MBU DO "DuSSh No. 1" NMR RT, Nizhnekamsk, Republic of Tatarstan.
This material is intended for trainers of additional education. Here we consider the material of SFP (special physical training) for groups of NP (initial training): exercises for the development of strength, flexibility, for jumping, etc.

Publication date: 06/07/2018

SPECIAL PHYSICAL TRAINING

Special physical training (SFP) in gymnastics is a process that includes a system of methods and techniques aimed at developing or maintaining the optimal level of specific motor qualities that provide technically correct, reliable performance of gymnastic elements, connections and competitive combinations.

The direction of the SFP is varied. It is used both for general and local, local impact; as a developmental and supportive tool. The load received by gymnasts during SPT can be of a “shocking” or sparing nature, used to restore body functions, etc.

In the process of biological development, the physical, psychomotor qualities of gymnasts and their motor abilities develop in accordance with the general laws of the evolution of the human body and the growth of the athlete's skill. However, as practice and research show, the course of the natural development of qualities alone cannot satisfy the ever-increasing demands on the complexity of exercises and the technical capabilities of gymnasts. Therefore, in parallel with the education, technical training and training of athletes, systematic work should be carried out to develop, improve and maintain the optimal physical, functional state of gymnasts at all stages of their sports career.

The most important aspect of SFP in relation to the modern practice of artistic gymnastics is complex development of physical qualities in specific modes of operation characteristic for certain types of gymnastic all-around and specific exercises. At the same time, the importance of the so-called basic physical training , which includes a complex of special means and methods that ensure the effective formation and implementation of basic gymnastic skills in competitive practice. In this regard, it is legitimate to speak of SPT in relation to the development of various structural groups of movements and basic motor actions. This, in particular, is jumping (jogging), rotational (including pirouette), board jumping, rack training, etc.

The coordination complexity of many gymnastic elements and the development of new movements in terms of structure require each time additional improvement of SPT methods that can provide the necessary physical base for the most effective training in exercises. For example, performing on the bars of different heights elements in the rear hanging, “twisted revolutions”, flights, transitions from a small amplitude of movement to a large one and vice versa, requires special stretching and (or) “pumping”, corresponding to the structural and technical specifics of these movements.

Planning the level of physical fitness and the stepwise process of related training aimed at complex development of motor abilities necessary for classes (speed-strength and strength qualities, mobility in the joints, specialized endurance, psychomotor and muscle-motor differentiation abilities, vestibular stability, etc.) is one of the main conditions for managing the learning and training process in gymnastics. Insufficient attention to the development of at least one of the SPT components leads to a delay in the learning process, a prolonged stagnation in the growth of sportsmanship, failures in preparation and, accordingly, performances at competitions.

In this regard, at the stage of specialized training, it is important SFP individualization . The coach must know the peculiarities of the structure of the motor qualities of each gymnast, the characteristic shortcomings in his training, know what they are caused by, and the main ways to eliminate them.

Common shortcomings of SPT include, for example, weak extensor muscles (both of the legs and of the whole body) and, as a result, a deficiency in the strength of the speed-strength capabilities necessary for repulsions.

The weakness of the back muscles, especially in the lumbar and thoracic regions, results in errors in posture, loss of the “line” when performing exercises on the bar, uneven bars, etc.

Insufficient active flexibility in the lower part of the spine, hip joints is the cause of incomplete flexion, “folding” during swings, threading, etc. The lack of good mobility in the shoulder and hip joints negatively affects the class of performing elements on a horse, balance beam, and in floor exercises.

The unpreparedness of the muscles of the thigh, lower leg, ligamentous apparatus of the ankle joint to work in the yielding-stopping mode often causes not only errors in landings, but also serious injuries.

It is important to emphasize that the training effect, due to the repeated performance of various gymnastic elements, connections, competitive combinations, cannot replace the SPT in any way. Only with properly planned (including individualized) SPT the potential of gymnasts' motor abilities will constantly increase in accordance with priority development principle and to be effectively combined with technical training in each type of gymnastic all-around.

It has been established that SFP is most effective only when it is carried out in unity with general physical training . At the same time, however, the required ratio of the means of the OFP and the SFP depends on the stage of a long-term training. So, if for novice gymnasts the necessary ratio of these two types of training is approximately equal, then for masters of sports, even in the preparatory and transitional periods, the GPP is no more than 5-15% of the training time, not to mention competitive microcycles, when the GPP means are used even less . At the same time, it is an erroneous practice when, when preparing for competitions, gymnasts completely abandon physical fitness means, such as morning running, walking, outdoor games, swimming in the pool, etc. There are also cases when coaches in the competitive mesocycle drastically reduce or completely stop working on SPP, without taking into account that lagging physical qualities need constant, systematic improvement.

SFP MATERIAL FOR NP GROUPS

Strength Exercises

Exercises	1st year of study 2nd year of study
	guidelines
one . Raising and lowering the arms to the sides, forward, up, with bending in the elbow joints			With stuffed ball, with dumbbells weighing up to 1kg
	(fast and slow)
2. Tilts and turns of the bodies in different directions from different starting positions. Circular movements of the body	With a gymnastic stick, with dumbbells up to 0.5 kg (fast)		With stuffed ball, with dumbbells weighing up to 1 kg (slowly)
	(fast and slow)
H. Pull-ups in the hang while lying on a low pole or plank	For 5-6 years old: 3 series of three times at a fast pace
4. Hanging on a high rail or top pole	Two series of 5 times at a fast pace and to failure		To failure and half the maximum at a fast pace
5. "Push-ups" in the lying position (back straight)	Legs on the gym. bench		On the stands
	In one series 50 0 /0 from the maximum, number of series 3-4, rest periods 30-40 s.
6. Tossing and catching a medicine ball	Up to 1 kg		up to 2 kg
7. Flexion and extension of the arms in an emphasis lying behind	Hands on a gymnastic bench or on a support (25-30 cm). Run fast and slow
8. Lying on your back, on the mat: flexion-extension catch asp with pit legs	Fast, 12 times		Fast, 16 times
	Two or three series with rest pauses of 20 s
9. Lying on the stomach bent, hands up "rocking chair"	7-10 times, 5-7 ser.		12-15 times, 5-7 ser.
	Rest pauses 6-8 s
10. The same on the right, lion. side
1 1. In the hang to the anthem, the wall lifting straight legs in the hang at an angle	5-8 times, 4-5 episodes		8-10 times, 5-6 episodes
	Rest pauses 6-8 s
12. Hanging angle on the anthem, wall (hold)	6 s, 4-5 episodes		8 s, 4-5 episodes
	Rest breaks:
13. Lying on your back, hands behind your head, legs fixed bending the torso. to right angle	Fast: 10 times, 4-5 series, rest pauses		Fast: 15 times, 5-6 series, rest pauses
	up to 8 s.
14. The same, sitting on a bench, a horse, etc.		The same, but in the last attempt to hold the horizontal position for a while
15. The same, lying on a horse on the hips, face down lifting the torso to the horizon. pos.
16. The same exercises, fixed arms, raising legs
17. The same exercises, lying face down		Run to failure		Run to failure
18. "Point stuck" emphasis on the anthem, the wall facing the station, touching the support with the whole body		3 s, 5 episodes		6 s, 5 episodes
		Rest pauses 6 s
19. From the hanging, bending over with your back to the gymnastic wall, the strength of the hang bending		2 times, 3 episodes		3 times, 5 episodes
		Rest pauses 5 s
20. Climbing and hanging movements on the anthem, wall		Use in different directions: up, down, sideways
21. Rope climbing, pole		With the help of legs At the end of 2 years without the help of legs -2m
22. From constipation, crouching roll naz. - roll in jump up bending - emphasis crouching		Five times		10 times
		Run at a fast pace
23. Push-ups in emphasis lying on parallel				5 times in approach
24. The same in emphasis with a straight back				3x3 times
25. Movement in an emphasis on parallel bars				Along the entire length of the poles 1-2 times
26. Coup by force at emphasis on the bottom or on the crossbar		Approach 2 times		Approach 3 times
27. Squatting on the right, left leg (“pistol”) at the support		Per set on each leg
		3 times		5 times
28. The same on the gymnastic bench, log standing, across		Per set on each leg
		1-2 times		3-4 times

Flexibility Exercises

Exercises
	guidelines
one . Jerking arm movements in all directions	Gradual increase in strength and amplitude of jerky movements
2. Circles with arms in all directions	Gradual increase in range of motion
3. Forward bends	Reach the floor with your palms, hold Z s	From a gray-haired leg apart at an angle of 90 0, hold for 5 s
4. "Bridge"	From a prone position; from the main rack tilted back	Lowering from the main racks, straight legs; from Art. on the river
5. Splits	Front-back (on both legs) and front splits	The same, one leg on a raised (15-20 cm) support
6. Leg swing	At the support forward, sideways, back
	The same from attached, legs	The same from the position of the leg one ch. (45-90 6
7. Circles and swings of the right, left over an obstacle, facing him, sideways	Height 45-80 cm
8. Twists and vkr. in the shoulder joints	With a skipping rope, a gymnastic stick, gradually bringing the grip points closer to shoulder width
9. Movements with a hymn, a stick with different grips	Dv. from bottom to top and back to hv. top, bottom, reverse (from the position of the stick vp.), in the min. below and St. (from position behind the back)

Exercises forjumping ability

Exercises	1st year of study 2nd year of study
	guidelines
	Jumping:
one . With a rope double and simple, with turns	On two and with a change of n. (4 to 9), 25-30 Ave.	Double, 35-40 pr.
2. In length from a place	Push from two and from	Push one and two with
3. From place to hill of mats	Three series of 12 pr. with pauses of 5 s. Hill height 25-30 cm	Three series of 20 pr. with pauses of 5 s. slide height 35-40 cm
4. Through a hymn, a bench or a rope (to a height of 20-30 cm)	With two legs, forward, backward, sideways
5. The same with advancing by jumping vp., vpr., vl. through 4 m rope 25-30 cm high		On two and alternately on one, two
b. On a foam cube or 4-mat slide	3-4 series of 6 pr. with pauses of 6 s	3-4 series of 10 pr. with pauses
7. On both n. with the promotion of and called.	Along the entire length of the acrobatic track or on the platform for the top - 2-3 straight lines with pauses in the form of walking 5-7 s
8. In length, jumping to the platform 50 x 50 cm	From a height of 40-45 cm	From a height of 45-50 cm
9. The same on a hill of mats	45-55 cm	50-60 cm

Development Exercisesyou were fast

Exercises	1st year of study 2nd year of study
	guidelines
one . Running segments at speed	15-20 m	20-25 m
2. Change of direction in running, stops at predetermined positions for a specified	Extremely fast abrupt change of direction and stops on an unexpected command
H. Timed exercise	Emphasis crouching - emphasis lying, 4-6 times	Main stand - pack. crouching emphasis lying -up. crouching to get up. 6-8 times

Endurance Exercises

Exercises	1st year of study 2nd year of study
	guidelines
General physical training exercises and repeated performance of tasks SFP (To failure)
one . Balance on one, hold.		up to 30 s
2. Headstand, hold.		up to 50 s
3. Sweeps from the stop on the crossbar, n / w bars	Without taking into account the height of the swing	Above horizontal

LITERATURE

1. Menkhin Yu.V. Physical training in gymnastics. - M.: FIS, 1989.

2. Smolevsky V.M., Gaverdovsky K.K. Gymnastics. - Kyiv: Olympic Literature, 1999.\

Z. Artistic gymnastics / Ed. Yu.K.Gaverdovsky, V.M.Smolevsky. Moscow: Fis, 1979.

Propaganda of rhythmic gymnastics in children's and youth physical culture and sports clubs, centers and associations at the place of residence, general education schools, educational institutions;
- strengthening the health of children and adolescents, involving them in regular physical education and sports;
- strengthening sports relations with specialized centers of rhythmic gymnastics of the Russian Federation;
- increasing the level of sportsmanship of gymnasts and gaining competitive experience.

1. Dates and venue of the competition:

1. Ensuring the safety of participants and spectators:

Physical culture and sports events are held at sports facilities that meet the requirements of the relevant regulatory legal acts in force on the territory of the Russian Federation and aimed at ensuring the order and safety of participants and spectators, and also subject to the availability of acts of readiness of sports facilities for holding events approved in the prescribed manner.

Participation in these competitions is carried out only if there is an agreement on life and health insurance against accidents, which is provided to the credentials committee for each participant in the competition.

1. Competition organizers:

The general management of the organization and holding of the tournament is carried out by ANO "SK Alexandra Ermakova".

The direct conduct of the competition is entrusted to the main panel of judges.

Chief referee of the competition: Ermakova A.A.

1. Competition program:

4-5 years:

1.fold

2.butterfly with forward tilt

3.frog

4. ring

5.knee bridge

6.bridge standing/off the floor

7.twine right, left

8.balance on the pass

9. somersault forward

10. turn on the pass

6-7 years:

1. standing bridge

2. roll onto the chest from the bridge

4. corners on the floor in 10 seconds.

6.balance arabesque

7.balance attitude

8.turn passe

9.rotate attitude

10. flip forward

12. jumping over a double folded rope in 15 seconds.

8-9 years:

1. standing bridge

2. roll onto the chest from the bridge

3. twine right, left from the bench

4. corners on the floor in 10 seconds.

5.balance with the leg to the side with the arm

7.balance attitude

8.rotate attitude

9.jump touching from a gallop

11. jumping rope in 20 seconds.

12.escape forward (3 attempts)

13. throw with a knot, catching on the neck in the wheel

14. turntable with hoop right and left hand

15. rotation on the right, left hand forward, rotation on the neck

16. hoop throw, forward somersault, catching sitting on the floor at the feet.

10-11 years old:

1. standing bridge

2. roll onto the chest from the bridge

3. twine right, left from the bench

4. corners on the floor in 10 seconds.

5.balance with the leg to the side with the arm

6.balance ring with hand

7.balance attitude

8.rotate attitude

9.jump touching from a gallop

10. jump touching with a push from two legs

11. turntable with hoop right and left hand

12. rotation on the right, left hand forward, rotation on the neck

13. hoop throw, forward somersault, catching in the wheel on the elbows

14. throwing a hoop with a plate, catching in the passage on a goat

15. rolling the ball over the back and back

16. three beats with the right and left hand

17. throwing the ball, catching in the legs while sitting on the floor

Show numbers are welcome!

The competition starts at 10:00 at the address: Mitino, Novotushinsky proezd, house 8, gymnasium 1538 (blue building). Starting fee 1500r. For all questions, please call 8-965-377-99-75 Ermakova Alexander.

1. Definition of winners:

Winners and prize-winners are determined by the highest total points.

1. Rewarding:

Gymnasts who take 1,2,3 places in each age group are awarded with medals, diplomas and valuable prizes, gymnasts who take 4,5,6 places - with diplomas and valuable prizes.

Specialist. Prize for the team with the most points!

1. Financial expenses:

The entry fee is 1500 rubles from each gymnast.

1. Terms and conditions:

Expenses associated with the business trip of participants, judges, representatives are borne by the sending organizations.

Expenses related to the organization, holding of competitions and awarding the winners are carried out by ANO "SK Alexandra Ermakova".

1. Applications:

Confirmations of participation are accepted until November 25, 2017.

Applications for competitions are accepted:

E-mail: [email protected] tel: +7 965 377 99 75 Ermakova Alexandra.

This Regulation is a challenge to the competition.