Sets of hand-to-hand combat techniques are designed to improve skills in striking with a hand, foot, performing defense techniques, movements, spatial orientation in hand-to-hand combat, as well as to improve skills in fighting with a machine gun.
They are performed in the preparatory part of complex classes, classes in overcoming obstacles and hand-to-hand combat during morning physical exercises, during physical training and in preparing military personnel for duty on guard.
Complexes are performed for 8 counts.
Hand-to-hand combat complexes with a machine gun(Fig.54)
Starting position – combat stance, weapon to foot
1. With your left foot stepping forward, take the stance for battle and hit the gun to the right with the barrel of the machine gun.
2. Perform a bayonet thrust (poke with the barrel) with a lunge with the left foot.
3. Stepping back with your right foot, strike straight back with the butt plate.
4. Turning on your left foot to the right, with a step back with your right foot, hit the gun to the left with the barrel of the machine gun.
5. With a short step forward with your right foot, perform a side kick with the butt.
6. Turn in a circle over your left shoulder, putting your right leg back, protect yourself with the stand of the machine gun from a blow from above.
7. Step forward with your right foot and perform a straight forward strike with the magazine.
8. Turn to the right and take a combat stance.
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Fig.54
A set of hand-to-hand combat techniques without weapons(Fig.55)
The starting position is a combat stance.
1. Step forward with your left foot and prepare to fight and punch upward with your left hand.
2. Strike straight forward with your right hand.
3. Kick your right foot forward straight or from below.
4. With a step to the right, perform a blow to the left with a backhand with the edge of the palm of your right hand.
5. Stepping back with your right foot, perform a beating inward with your left hand.
6. Step forward with your right foot and punch your right hand forward from above.
7. Perform a straight forward kick with your left foot, assume a left-handed stance for the fight.
8. Take a marching stance with your left foot back.
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Rice. 55
Chapter III.
PURPOSE AND OBJECTIVES OF PRACTICAL CLASSES IN HAND-HAND COMBAT
Hand-to-hand combat training is the main form of training military personnel for hand-to-hand combat. They are organized and conducted with all personnel of the Armed Forces of the Russian Federation.
The main type of training in hand-to-hand combat is practical training. They are carried out with the aim of mastering applied skills of successfully conducting hand-to-hand combat in single combat with an enemy, developing and improving physical, special and psychological qualities.
In accordance with the requirements of NFP, practical classes are conducted in sections of physical training and in a comprehensive manner. In complex classes conducted for the purpose of general and special physical training of personnel, military personnel are also prepared for hand-to-hand combat with the enemy. Their content includes training in performing hand-to-hand combat techniques and actions in combination with exercises from other sections of physical training.
The effectiveness of practical training depends on the organization and methodology of its implementation, which involves the creative application of the principles and methods of training and education of military personnel. This is expressed in increasing the interest of students in classes, in creating conditions for the effective manifestation of their physical and psychological capabilities and ensuring optimal density and physical activity in classes.
The objectives of hand-to-hand combat training are:
1. Training in techniques and tactics of conducting hand-to-hand combat with the enemy.
2. Development of speed in action, dexterity and strength.
3. Cultivating courage and determination, resourcefulness and initiative, self-confidence.
4. Increasing the body's resistance to adverse factors of combat activity.
5. Developing the ability to apply the learned skills of conducting hand-to-hand combat in difficult conditions.
I-III class
1. I. p. - feet shoulder-width apart, arms freely lowered: 1- 3 - raise your arms up, stand on your toes, stretch (inhale), 4- 6 - relax your muscles, return to i. n. (exhale). Perform the exercise 3-4 times.
2. I. p. - o. p.: 1-sit down, relaxing the muscles of the torso and lowering your arms freely down, 2-maintain the accepted position (exhale), 3-return to i. p., 4 - pause (inhale). Perform the exercise 4-5 times.
3. I. p. - o. s., arms to the sides. 1-2 - circles with arms forward, the same, back. Options: successive circles (one hand behind half a circle), large simultaneous circles, alternating them with medium circles forward and backward (elbows pressed to the body), large counter circles with body turns.
4. I. p. - stand - legs apart: 1 - tilt to the right, the right hand slides down the thigh; the left one, bending, slides up the body, 2 - and. p., 3-4 - the same, in the other direction. Options: the same, doing two springy inclinations without stopping and and. P.
5. I. p. - stand - legs together, arms to the sides: jumping. Options: complete the exercise with upward movements of the arms. After jumping - walking in place.
6. I. p. - stand - legs together, hands on the belt: 1 - right leg forward, 2 - to the side, 3 - back, 4 - put it down. The same with the left foot. Variations: the same, with arm movements forward, to the sides, forward and to the waist.
IV-VI class
1. Walking in place with vigorous arm movements. Options: walking, raising your knees high; walking with changes in pace; alternating walking and running in place.
2. I. p. - o. p.: 1 - arms to the sides; 2 - arms up, stretch, 3 - arms to the sides, 4 - arms down. Variations: the same, rising on your toes, to the count of “2”. The same thing, taking a step to the side on the count “1” and placing your foot on the count “4”.
3. I. p. - wide stance - legs apart, hands on the belt: 1 - squat on the left leg, arms forward, 2 - i. p., 3-4 - the same, squatting on the right leg. Options: spring squats 2-3 in a row.
4. I. p. - stand - legs apart, hands on the belt: 1 - bend forward 2 - straighten up, 3 - bend back, 4 - i. p. Options: two springy bends forward and backward, on the count of “2” - repeat bending forward, bending over, arms to the sides.
5. I. p. - o. s., arms to the sides: 2 circles with arms forward, the same, back. Options: successive circles (one hand behind half a circle), large simultaneous circles, alternating them with medium circles forward and backward (elbows pressed to the body), large counter circles with body turns.
6. I. p. - stand - legs apart: I - tilt to the right, the right hand slides down the thigh, the left hand, bending, slides up the body, 2. p., 3-4 - the same, in the other direction. Options: the same, doing two springy tilts without stopping in and. P.
7. I. p. - stand with legs together, arms to the sides: 1 - jump legs apart, arms down, 2 - jump legs together, arms to the sides. Options: complete the exercise with upward movements of the arms. After jumping - walking in place.
8. i. p. - stand - legs together, hands on the belt: 1 - right leg forward, 2 - to the side, 3 - back, 4 - put it down. The same with the left foot. Variations: the same, with arm movements forward, to the sides, forward and to the waist.
VII-VIII class
1. Walking in place with vigorous arm movements.
2. I. p. - o. s.: 1 - step with your left foot to the side, hands to your shoulders, 2 - hands up, stretch, 3 - hands to your shoulders, 4 - put your foot, hands down. Options: the same, rising on your toes, at the count of “2”, at the count of “1” clench your hands with force in your fists, and at the count of “2” spread your fingers wide.
3. I. p. - stand - legs together, hands on the belt: 1 - right leg to the side, 2 - lunge with the right to the right, 3 - pushing off with the right, stand on the left, right to the side, 4 - place the right foot. Options: supplement the exercise with arm movements to the side.
4. I. p. - o. s.: 1 - bend forward with a straight torso, arms to your shoulders, 2 - straighten up, arms down. Options: bending over to the count of “1” with your hands behind your head.
5. I. p. - stand - legs together, arms to the sides: 1-2 - two circles with arms downwards, 3-4 - two circles with arms up. Options: on the count of “3” - forcefully bend your arms towards your shoulders, squeezing your hands into fists, on the count of “4” - to the sides.
6. I. p. - stand - legs apart, hands on the belt: 1 - right arm to the side with the body turned to the right, 2 - i. p., 3-4 - the same, in the other direction. Options: two springy turns to the right and left without stopping at and. p., turns the body with arms spread to the sides, palms up, jerking them back.
7. I. p. - stand - legs together, arms to the sides: 1 - bend the right leg in front, 2 - i. p., 3-4 - the same, bending the left leg. Variations: arms forward, palms down.
8. I. p. - stand - legs together, hands on the belt. Jumping on two legs with turns of 90 and 180°. Options: turn every second jump; alternate turns; after jumping - walking in place.
9. I. p. - stand - legs apart: 1 - hands behind the head, 2 - left hand up, right hand forward, 3 - hands behind the head, 4 - hands down. The same, changing the position of the hands to the count of “2”. Options: arms to the sides, alternating movements of the arms to the sides, up, to the sides and down, starting with the right hand (the left one lags behind by one count). The same, the left hand is turned on sequentially (for four counts).
A set of morning exercises
Contents of the 1st complex:
1. Walk slowly. Breathing is uniform; 2-3 steps - inhale, 3-4 - exhale. Keep your head and torso straight. Hands perform free movements. (Load dosage 20-30 seconds).
2. Stretching. From IP - basic stance, hands to shoulders, elbows down, for 2 counts (to yourself) raise your arms up - to the sides, bend in the thoracic part of the spine and rise up - inhale. For 2 subsequent counts (but more slowly), lowering your arms to the starting position and tilting your head forward - exhale. (Load dosage from 5-6 to 9-10 times).
3. Tilts to the side. I.p. - basic stance, feet shoulder-width apart, hands to shoulders, elbows slightly pressed, chest forward for 2 counts, tilt the torso to the left, raise your arms up, look up - inhale, for the next 2 counts return to the I.P. The same - in the other direction. (Load dosage from 9-10 to 13-14 times).
4. Squats. I.p. – o.s. Feet width apart, toes parallel. For 2 counts, slowly bending your knees and spreading your knees to the side, lower yourself into a half-squat, resting on your full foot, arms forward, palms down. Straighten up for 2 counts. When lowering, exhale; when straightening, inhale. (Load dosage from 9-10 to 13-14 times).
5.Walking is calming. Relax your arms and shoulders, breathe deeper. (Load dosage 45-50 seconds).
6. Rotation of brushes. I.p. – o.s., arms to the sides, hands clenched into a fist for 4 counts, circular movement of the hands up – back – down – up. For the next 4 counts, make circular movements in the opposite direction. Stay straight, bend over, breathe freely. (Load dosage from 6-7 to 9-10 times. At the beginning, perform at an average pace, then more slowly and with great effort).
7. Touching the floor with your foot. I.p. – o.s., right leg in front on the toe, hands on the belt, torso straight. For 7 counts, alternately touch the floor with your heel and toe. At the count of 8, place your foot. The same with the left foot. Breathing is voluntary. (Load dosage from 4-5 to 6-7 times).
8. Running in place. (Dosage 140 steps in 1 minute, 2-3 minutes).
Contents of the 2nd complex:
1. Walk slowly with a gradual increase in pace. (Load dosage 40-45 seconds).
2. Flexion and extension of the arms. I.p. – legs apart, hands in front, fingers intertwined with palms facing out. 1- forcefully bend your arms, place your hand on your chest, palms inward – inhale. 2 – forcefully straighten your arms in an i.p. - exhale. (Load dosage 13-14 times)
3. Raising on your toes. I.p. stand next to some object, the front of the foot on the edge of a board 3-4 cm thick. 1-8 alternately raising and lowering on the toes, arms forward. 9-16 – calm walking in place with deep breathing. (Load dosage from 5-6 to 7-8 times).
4. Side bends. I.p. – o.s., legs apart, arms to the sides. 1-2 bends to the left, left hand behind the back, right hand behind the head - exhale. 3-4 – i.p. - inhale. The same - in the other direction. When tilting to the left, bend your right leg; when tilting to the right, bend your left leg. (Load dosage from 10-11 to 13-14 times).
5. Squats. I.p. – stand with your right side to the back of the chair, put your right hand on the back, your left hand on your belt. 1-2 – squat on your right leg, left leg forward (bent or straight) – exhale, 3 – place your left leg next to your right, 4 – stand up and turn to the chair with the other side – exhale. The same thing - with the other leg. (Load dosage from 5-6 to 7-8 times, deep squat, swing leg straight).
6. Walk slowly. (Load dosage 30-40 seconds)
Contents of the 3rd complex:
1. Walking slowly, with some acceleration towards the end. (Load dosage 1 minute)
2. Stretching. I.p. – standing, feet shoulder-width apart. On 1-2 (count) - take your arms back to the sides, turning your palms up, bend tensely in the thoracic part of the spine, rise on your toes, look up, take a deep breath: on 3-4 (count) return to IP. – relax, lower your shoulders and head slightly forward – exhale. (Load dosage from 10 to 12 times).
3. Tilts to the sides. I.p. – feet shoulder-width apart. 1-2 - springy tilt to the left, right hand swing to the side - up above your head, left hand behind your back: 3-4 - changing the position of the hands, springy tilt to the right, breathing arbitrarily. (Load dosage 12-13 to 14-15 times in each direction, possibly with a pause, with a large amplitude).
4. Walk calmly with deep breathing. (Load dosage up to 1 minute)
5. Tense deflection. I.p. – standing with your back to two chairs arranged (with seats). 1 – place the shin of your left leg on the seat of a chair, pull your toe, hands on the back of the nearest chair; 2-3 bending tensely, lean forward (back), move your hands to the back of the far chair, actively helping the bending, - inhale; 4 – i.p. - exhale. The same with the right foot. (Load dosage from 4-5 to 6-7 times with both legs).
6. Breathing exercise. I.p. – o.s., left hand on the chest, right hand on the stomach; 4 times - abdominal breathing, 4 times - chest breathing, 4 times - mixed breathing. (Load dosage 3-4 times)
2. A set of physical training pause exercises
1. I.p. - hands behind head. 1-2 – take your elbows back, bend – inhale, 3-4 – i.p. – exhale (8-10 repetitions).
2. I.p. – stand with legs apart. 1 - arms to the sides, turn your head to the left, 2 - rise on your toes, tilt your head back, arms up, palms inward, 3 - turn your head to the right, arms to the sides, 4 - i.p. (8-10 repeats).
3. I.p. - hands behind head. 1 – turn the body to the right, arms to the sides, 2 – IP, 3-4 – the same to the left, 5 – half-squat, arms up, 6 – IP, 7 – half-squat, arms forward, 8 – i. P. (4-6 repetitions).
4. I.p. – arms bent at the elbows. For each count, “shaking” the brushes (for 16-32 counts).
5. I.p. – hands to shoulders. 1 – half squat, left arm up, right arm forward, turn the head to the right, 2 – ip., 3 – half squat, right arm up, left hand forward, turn the head to the left, 4 – ip. (4-6 repetitions). Take the position of correct posture and maintain it for 5-6 seconds.
3. A set of gymnastics exercises before classes
On command, take the position of correct posture and maintain it for 5-6 seconds.
1. Walking in place with legs raised high, maintaining correct posture (32-48 counts).
2. I.p. – stand with your feet apart and your hands behind your head. 1-2 – tilt the torso back, arms to the sides – inhale, 3-4 – i.p. – exhale (8 repetitions).
3. I.p. – wide stance with legs apart, hands on the waist. 1 - turn the body to the right, bending the right hand, arms to the right, 2 - the same to the left (6-8 repetitions).
4. I.p. - hands on the belt. 1 – lunge to the right, arms to the sides, 2 – IP, 3 – half squat, arms up, 4 – IP, 5-8 – the same to the left (4-6 repetitions).
5. I.p. – crouching emphasis. 1-2 – stand, right back on your toes, arms up, bend over – inhale, 3-4 – i.p. – exhale, 5-8 the same, left back (4-6 repetitions).
6. I.p. – walking in place, maintaining correct posture (32-48 counts). While walking in place, take 4 steps with your arms up at your sides and inhale, for the next 4 steps with your arms down and exhale. (4-6 repetitions).
7. I.p. – o.s. 1 - right hand to the right on the toe, left hand up, right hand forward, 2 - IP, 3-4 - the same with the left hand in the other direction with a change in the position of the hands. (4 reps).
4. A set of exercises to develop posture
We offer a set of gymnastic exercises to prevent osteochondrosis.The exercises of this complex can be performed from 1 to 6 times a day, repeating each of them 4-5 times at a slow pace, until pain is severe (if any), with the maximum possible range of motion. When performing exercises, pull your toes towards you. At the end of each movement and at the end of each exercise (where possible), static tension should be applied. At first, the tension should be from two to four seconds, gradually increase it to 8-10 seconds. When releasing tension, you should exhale completely with sound.
I.p.: stand with legs apart, hands in front of the chest, fingers intertwined. Turn your torso, head, arms to the right; then stretch your arms forward, turning your hands with your palms facing away from you, with a static delay to the right; exhale. Same to the left.
I.p.: the same. Hands forward, then turning your torso and head to the right, move your right elbow back, turning your hands with your palms facing away from you. With your left hand, press with tension on your right hand (while looking at your right elbow so that the neck muscles tense); exhale. Same to the left.
Turning your torso to the right, raise your arms above your right shoulder, turning your hands with your palms facing away from you. Press the right hand with your left hand; exhale. Same to the left.
I.p.: stand with your legs apart, hands behind your head, fingers in a “lock.” Turn your torso to the left, spread your elbows, bend into a knee position, bring your elbows together, tilt your head down, press the back of your head with your hands several times. Same to the right.
I.p.: stand with legs apart, hands down in the lock. Make a circle with your arms to the right, turning your hands outward. Same to the left.
Exercises with a gymnastic stick. I.p.: stand with legs apart, gymnastic stick below. Turning your torso to the right, extend your right arm up and to the side. Press the stick with your left hand and exhale. Same to the left.
I.p.: stand with legs apart, stick down, grip from above. Raise your arms up above your head, make three body tilts forward, three back, three to the right, three to the left, then three body turns to the right and three to the left. After each series of movements, exhale.
I.p.: stand with legs apart, stick behind your back at the bottom. Make three turns of the body to the right, pressing the stick on the left thigh. Same to the left.
I.p.: stand with your feet together, stick on your shoulders. Make three body tilts to the right, left, forward, and back, then three turns of the body to the right and left, while bending your knees. After each series of movements, exhale.
IP: sit on your heels, hands in front of you. Place your right hand over the top behind your back, and your left hand through the bottom, locking your hands. Hold the pose for 5 seconds. The same thing, changing the position of the hands.
IP: sit legs together, arms forward. Bend your right knee and step it over your left thigh. Place your left hand under your bent knee. Place your right hand behind your back and slowly twist your torso, trying to connect your hands. The head is turned to the right. Hold the pose for three to five seconds. Come out of the pose slowly, turning your head, then your arms, torso, and straighten your legs. The same in the other direction. Breathing is voluntary.
IP: lying on your back, arms along your body. Slowly regroup and take a deep breath. Maintain the pose as long as you can not breathe. Then exhale slowly, returning to IP.
IP: emphasis lying on bent arms. Take a slow, smooth breath, holding your breath. Bend your back, straightening your arms slightly. Hold the pose for three to five seconds. Return to i.p.
IP: sit on your heels, hands down. Slowly lean forward as low as possible, placing your hands behind your back. Hold the pose for five to thirty seconds. Return to i.p.
IP: lying on your back with legs bent, hands behind your head. Turn your knees to the right and touch them to the floor, head to the left. Do not lift your elbows off the floor. Same to the left.
As a rule, with age, as a result of weakening of the muscles of the legs and torso, incorrect or forced position of certain parts of the body at work or at home, posture worsens. Constant use of special selected exercises will help maintain correct and beautiful posture for many years.
I.p. – hands down into the lock. 1-2. Hands up - down, rise on your toes, bend over. 3-4. I.p.
I.p. – standing at a support, hands on the support. 1-2. Rise on your toes, bend over, spread your shoulders. 3-4. I.p.
I.p. - hands on the belt. – 1-2. Half bend forward, rise on your toes, look forward. 3-4. I.p.
I.p. - stick from behind, gripping the ends from below. 1-2. Bend forward, bending, take the stick back - up. 3-4. I.p.
I.p. – a stick on the shoulder blades, gripping the ends. 1-2. Tilt to the left. 3-4. I.p. 5-8. Same to the right.
I.p. – standing with your back to the wall at a distance of a step. 1-4. Bend back, arms up and back with support on the wall, bend over, head back, look at your palms. 5-8. I.p.
I.p. – o.s. 1-2. Sit on your toes, hands back behind your back. 3-4. I.p.
I.p. - emphasis lying on your stomach. 1-2. Straighten your arms, bend over. 3-4. I.p.
I.p. – emphasis sitting in the back. 1-2. Bend over. 3-4. I.p.
I.p. - sitting on the floor. Lie down on a support (bench). 1-2. Bend over backwards. 3-4. I.p.
I.p. - lying on the floor on your stomach in front of the gymnastics wall. 1-2. Using your hands to move the slats from bottom to top, bend over. 3-4. I.p.
5. A set of exercises to regulate body weight
It is possible to use any proposed set of exercises with increasing load dosage.
6. A set of exercises to develop the physical quality “flexibility”:
Cervical spine.
Exercise 1. I.p. – standing, feet shoulder-width apart.
1-4 - head tilt to the right, the same in the other direction. Repeat 2 times.
Exercise 2. I.p. – standing, feet shoulder-width apart.
1-4—tilt the head forward, trying to “curl up,” as it were.
Same thing back. Repeat 2 times.
Exercise 3. I.p. – standing, feet shoulder-width apart.
1-4 turn the head to the right.
Exercise 4. I.p. – standing, feet shoulder-width apart.
1-4 – circular rotation of the head to the right.
The same in the other direction. Repeat 2 times.
Shoulder joints.
The shoulder girdle takes part in respiratory movements; the high mobility of its joints affects the amount of inhalation and exhalation. In addition, good mobility in the shoulder joints is extremely important for maintaining correct, beautiful posture.
Exercise 1. I.p. – standing, feet shoulder-width apart, arms to the sides.
1-7 – “hug yourself by the shoulders, trying to raise your elbows higher and move your fingers as close to the spine as possible.
8-i.p. Repeat 8 times.
Exercise 2. I.p. - standing at a distance of a step, facing the back of a chair, feet shoulder-width apart.
1-7 - leaning forward, put your hands on the back of the chair and, without bending your elbows, stretch your shoulder joints to the floor;
8 - i.p. Repeat 8 times.
Exercise 3.I.p. – standing, bend your right arm with your elbow up so that your fingers touch your shoulder blade.
1-7 - pressing with your left hand on the elbow of your right, try to lower your palm lower;
8 – change the position of your hands. Repeat 4 times.
Exercise 4. I.p. – standing, feet shoulder-width apart, arms forward.
1-7 bend your right hand to the glue shoulder, take your right elbow with your left, pressing on it, try to bring your right hand closer to your left shoulder;
The same in the other direction. Repeat 4 times.
Exercise 5. I.p. – standing with his arms crossed behind his back.
1-7 – grab the elbow of the other hand with one hand;
8 – i.p. Repeat 8 times.
Exercise 6. I.p. – standing, clasp your lowered hands behind your back.
1-7 – turn your shoulders, trying to bring your elbows closer to each other;
The same with raising the intertwined hands back. Repeat 8 times.
Exercise 7. (performed with a jump rope folded in four; rubber band).
I.p. – standing, feet shoulder-width apart, pick up a jump rope.
1-4 – raise your arms up and, without bending your elbows, move them back (pulling the rope)
5-8 – the same in reverse order. Repeat 6 times. The distance between the hands can be gradually reduced.
Elbow joint.
Its natural mobility, as a rule, is sufficient for most people and does not require special training. However, in people with highly developed muscles, full extension in the elbow joint is often impossible, which is associated with an increase in the tone of the forearm flexor muscles. On the contrary, in people with poorly developed muscles, even hyperextension can be observed in this case.
Spine
The flexibility of the entire human body is largely determined by the mobility of the spine. It is the spine that is more susceptible to age-related changes associated with limited mobility. This is expressed by the beginning of fusion of the vertebrae, and bone “whiskers” appear between them. Negative phenomena are also intensified as a result of a sedentary lifestyle, when the spine experiences no less overload than when lifting excessive weights.
Exercise 1. I.p. – standing in a horizontal forward bend, legs apart, hands on your knees;
1-2 - raise your lower back, lower your head, round your back;
3-4-lower your lower back, raise your head, bend over. Repeat 16 times.
Exercise 2. I.p. – Sitting, legs bent with knees up, chest pressed to hips, hands on heels;
1-4 - try to straighten your legs without lifting your torso from your legs;
5-8 – return to IP. Repeat 12 times.
Exercise 3. I.p. – lying on your back, arms along your body.
1-4 - place your feet on the floor behind your head;
5-8 - return to IP. Repeat 12 times.
Exercise 4. I.p. – lying on your back, arms along your body.
1-4 – bend in the chest, leaning on your elbows and without lifting your pelvis and head from the floor;
5-8 – return to IP. Repeat 16 times.
Exercise 5. I.p. – lying on your stomach, legs apart, bent, hands holding your feet;
1-4- try to straighten your legs, lifting your upper body;
5-8 return to IP. Repeat 12 times.
Exercise 6. I.p. – lying on your back, legs slightly apart, arms along the body;
1-2 – move your torso to the right without lifting your back from the floor;
3-4 – return to IP.
Exercise 7. I.p. – sitting, legs as wide apart as possible, hands behind your head.
1-2 - tilt your torso to the right, trying to touch the floor behind the knee of your right leg with your elbow;
The same in the other direction. Repeat 16 times.
Exercise 8. I.p. – lying on your back, hands behind your head, legs bent with your knees up.
1-2 – tilt your knees to the right, trying to touch the floor with them, and your head to the left;
The same in the other direction. Repeat 16 times.
Exercise 9. I.P. – sitting, legs bent apart, feet on the floor, arms bent in front of the chest.
1-2- turn your torso to the left, touch your left knee with your right elbow, take your left hand as far back as possible and place it on the floor;
The same in the other direction. Repeat 16 times.
Exercise 10. I.p. – standing – legs apart.
1-4- - circular movements of the body to the right;
5-8 - the same in the other direction. Repeat 16 times.
Hip joint.
The largest in the human body. It is the attachment point for large, well-developed muscles. These muscles enable a person to perform a variety of movements - running, jumping and many others. Mobility of the hip joint is also important for developing the correct position of the pelvis, and therefore posture.
Exercise 1. I.p. - lying on your back.
straighten your leg with your hands;
bend your right leg, holding your shin with your hands;
Exercise 2. I.p. - sitting.
1-3 – lean forward, trying to touch your chest with your legs, arms forward, do not bend your knees;
4 – i.p. Repeat 16 times.
Exercise 3. I.p. - sitting on your knees and heels.
1-3- straighten up and bend over, trying to bring your hips forward as much as possible;
4 – i.p. Repeat 12 times.
Exercise 4. I.p. – standing on your left knee, right leg bent in front, hands on your right knee.
1-3 – move the left thigh and pelvis forward and down;
The same with the other leg. Repeat 16 times.
Exercise 5. I.p. – standing with your right side to the chair, holding the back.
1-3 – squatting on the left, move the right one as far as possible to the side, the body is vertical;
The same to the other. Repeat 12 times.
Exercise 6. I.p. – wide stance, hands on hips.
1-3 – half squat on the right, bend forward;
The same to the other (Fig. 69). Repeat 16 times.
Exercise 7. IP - sit your legs apart, palms in front of you on the floor with your fingers suddenly facing each other.
1-3 lean forward, trying to put your elbows on the floor;
4-i.p. Repeat 16 times.
Exercise 8. I.p. – wide stance.
1 – bend forward, place your palms on the floor;
2 – spread your heels to the sides;
3 – spread your socks to the sides;
4 - spread your heels to the sides;
5 – move your heels inward;
6 – move the socks inside;
7 - move your heels inward;
8 - i.p. Repeat 10 times.
Exercise 9. I.p. – emphasis sitting behind, legs bent apart.
1 – lower your right knee inward, trying to touch the floor with it;
The same with both legs at the same time (Fig. 72) Repeat 16 times.
Exercise 10. I.p. – sitting, legs bent, feet together, knees apart.
1-3 – resting your hands on your knees, lower them as low as possible to the floor;
4 – i.p. (Figure 73). Repeat 16 times.
Knee-joint
Its mobility in most people is usually satisfactory. At the same time, there are cases of underextension in the knee joints, as well as overextension in them. In the latter case, the knee joint becomes especially vulnerable to injury due to sudden tension or an unsuccessful landing after jumping. Often, without receiving sufficient loads, the joint is rebuilt. To avoid this, it is necessary to strengthen the joint by constantly exercising it. However, you should not get carried away with deep squats. This can lead to overload of the knee joint.
Exercise 1. i.p. – standing, hands on the belt.
1-2 – sit down without lifting your heels from the floor (the angle between the thigh and shin is 90 degrees);
Exercise 2. I.p. – standing, right leg in front, left leg behind.
1-3- bending the right leg, lunge on it, hands on the knee;
4 – i.p. The same in the other direction (Fig. 78).
Exercise 3. I.p. – emphasis sitting in the back.
Bend your legs one by one, imitating riding a bicycle (Fig. 79).
Exercise 4. I.p. standing, hands on the belt.
1-2-half squat, horizontal circle with knees to the right;
3-4-i.p. The same in the other direction (Fig. 80).
Exercise 5. I.p. – lying on your back, legs bent up, hips vertical, knees horizontal.
1-2 – circular movement of the shin to the right. The same to the other (Fig. 81).
Exercise 6. I.p. narrow stance, hands on the belt.
1 – 2 – squatting, bring your knees together in front;
3-4 i.p. (Fig. 82).
Exercise 7. I.p. - standing on your knees, hands on your belt.
1-2 - sit to your right;
3-4-ip. The same in the other (Fig. 83).
Exercise 8. I.p. – on your knees, toes apart, hands on your belt.
1-2 - sit on the floor between your socks;
3-4-i.p. (Fig. 84).
Exercise 9. I.p. – sitting, legs crossed.
1-2 - stand up without using your hands;
3-4-i.p. (Fig. 85).
Ankle joint.
To improve the mobility of the ankle joint, the elasticity of the muscles of the lower leg and foot, we perform special exercises.
Exercise 1. I.p. – emphasis sitting in the back.
1 – “take” the socks;
2 – return the socks, trying to touch the floor with your thumb. Repeat 16 times.
Exercise 2. I.p. - Same.
- raise your right leg, straightened at the knee;
4 – i.p. Same with the other one. The same with inward rotation of the foot (Fig. 90). Each rotation is 4 times one and the other.
Exercise 3. I.p. – o.s..
1- bend your right leg onto your toes and move your heel forward (the load is distributed evenly across all toes);
2 – IP. Same with the other leg (Fig. 91) Repeat 16 times.
Exercise 4. I.p. – narrow stance, hands on the belt.
1 – rise on your toes as high as possible;
2 – i.p. (Figure 92). Repeat 16 times.
Exercise 5. I.p. – sitting on your heels, toes pointed out.
resting your left hand on the floor, grab your left knee with your right and try to lift it;
i.p. The same with the other leg (Fig. 93). Repeat 16 times.
1 – try to lower your heels as far down as possible;
2 – i.p. (Figure 94). Repeat 16 times.
Exercise 7. I.p. standing facing the back of a chair in a lunge position with support from your hands.
1 – bending your standing leg behind you, stretch your knee to the floor, do not lift your heels off the floor;
2 – i.p. The same with the other leg (Fig. 95). Repeat 16 times.
Exercise 8. I.p. – o.s.
rising on your toes, move your heels to the right;
leaning on your heels, lift your toes and move them to the right. The same to the other (Fig. 96). Repeat 8 times.
lifting your toes, roll onto your heels, arms forward;
Exercise 10. I.p. - narrow stand.
Jumping on legs straightened at the knees, pushing off with the foot (Fig. 98). Repeat 24 times.
7. A set of exercises to develop the physical quality “coordination”
I.p. – stand with your feet together. 1-2. Turn your torso to the right, arms to the sides. 3-4. I.p. 5-8. The same in the other direction.
I.p. – hands to shoulders. 1. Left forward on the toe. 2. I.p. 3-4 the same with the right.
I.p. - hands on the belt. 1-2. Left leg forward on the toe (in line with the right leg), left arm to the side, head to the left. 3-4. I.p. 5-8. The same with the right leg.
I.p. – o.s. 1-4. Balance on the right (“swallow”). 5-8. I.p. 9-16. The same on the left.
I.p. - hands behind head. 1-2. Left foot forward. 3-4. Hold. 5-8. I.p. 9-18. From the right foot.
I.p. – left in front of right (on the same line). 1-2. Tilt to the left, right hand under the armpit. 3-4. I.p. 5-8. Same to the right.
I.p. – left in front of the right, hands to shoulders. 1-2. Turn your torso to the right, arms up. 3-4. I.p. 5-8. Turn your torso to the left.
I.p. – arms up, heels and toes together. 1-2. Bend forward to the left, touching the floor near the heel of your left foot. 3-4. I.p. 5-8. Same to the right.
I.p. - crouching down, holding your ankle joints with your hands. 1-2. Straighten your legs, head down. 3-4. I.p.
I.p. - on my knees. 1-2. Standing emphasis (straighten your legs), rise on your toes. 3-4. I.p.
I.p. – hands to shoulders. 1-2. Swing your right hip up, rise onto your left toe. 3-4. I.p. 5-8. Same for the left.
I.p. - hands on the belt. 1-2. Bend your left back to the right, and grab your toe with your right hand. 3-4. I.p. 5-8. The same with the other leg.
I.p. – stick with a grip at the ends from below. 1-2. Hands up, place the toe of your left foot on the knee of your right. 3-4. I.p. 5-8. The same in the other direction.
I.p. – hands up into the lock. Walking on your toes with your eyes closed.
8. A set of corrective gymnastics exercises
9. Breathing exercises complex
I.p. – o.s., stick horizontally at the bottom with a grip at the ends. 1-2. Stick forward, up - take a deep breath. 3-4. I.p. – exhale (4-8 times).
I.p. – o.s. 1-2. Hands up from the sides up behind your head, bend over - inhale. 3-4. Tilt to the side - exhale. 5-8. I.p. – exhale (4-8 times).
I.p. – o.s. 1. Right to the side, arms to the sides - inhale. 2. Tilt, hands to toes - exhale. 3. Count 1 – inhale. 4. I.p. - exhale. (4-6 times)
I.p. – o.s. 1-2. Hands up, right back, bend over - exhale. 3-4. Deep squat - exhale. 5-6. Count 1-2 – inhale. 7-8. I.p. - exhale. (3-4 times)
I.p. – emphasis while standing on your knees. 1-2. Left swing back – inhale. 3-4. IP, head forward - exhale. 5-8. The same with the right (3-4 times with each leg).
I.p. - sitting on the floor. 1-2. Bend forward - exhale. 3-4. I.p. – inhale (4-6 times)
I.p. – emphasis lying on bent arms. 1-2. Bend over, inhale. 3-4. I.p. - exhale. (4-6 times)
I.p. - lying on your back. 1-2. Group - exhale. 3-4. I.p. - inhale.
Methodical instructions: exercises are performed calmly, pay attention to inhalation and exhalation in combination with movement. Walk quietly for 20-30 seconds between exercises.
Accelerated walking 100-150 meters, calm walking 100 meters.
Easy run 50-80 meters.
10. A set of exercises to prevent flat feet
Exercises for flattened and flat feet
Walking on a gymnastic stick and other similar objects lying on the floor, covering them with the arch of the foot.
Roll from heels to toes and back, standing with the middle of the foot on a gymnastic stick.
Collecting a jump rope, twine, or cord lying on the floor with your toes; grasping and moving various objects with your toes.
Walking on the heels or outside of the feet with the balls grasped by the toes.
Grab objects with the toes of one foot, pass them with your fingers, and transfer them from your hands to the floor with the toes of the other foot.
While sitting on a bench, grab the ball with the arches of your feet and raise your legs to the “corner”, hold it and lower it to the floor.
Sitting across the bench, grab the club with the toes of one foot, pass it over the bench to the other leg and lower it to the other side.
Sitting on a bench, move the mace across with the arches of your two feet from one side to the other.
Sitting on a chair, place your feet parallel. Curl your toes without lifting them off the floor. The heels fit tightly to the floor.
Without lifting your heels from the floor, raise your toes as high as possible.
Differentiated walking: 8 steps on your heels with your toes high, then 8 steps on your toes. Small steps, knees straight. Mainly the hip joints work.
Walking with your back to front: standing on your left foot, move your right foot far back and place it on your toes. Then transfer the weight of the body onto it and slowly place the entire foot on the floor, transferring the weight of the body to the heel.
Various jumps.
In summer it is useful to walk on sand and gravel. In winter, you can use a box or basin with sand and gravel.
We should not forget that warming up has a great impact on the psyche, helps eliminate excess anxiety before a meeting, especially in its first minutes, and regulates your pre-start and starting state, especially if you have organized a competition. What are the general guidelines for warming up? What is most important is to choose the right exercises. And having selected them, provide for a gradual increase in their intensity. Do each warm-up exercise 5-10 times. We recommend using 10-15 exercises in the warm-up complex. Start with walking or light jogging, then do a few exercises for small muscle groups, gradually moving on to warming up larger ones. Gradually increase the range of movements. First, it is better to load the muscles of the upper body, and then the lower ones.
The signal to end the warm-up will be the beginning of sweating, slight redness of the skin, and the appearance of warmth in the muscles.
Warm-up is best done in the form of a set of exercises, which you can create based on how you feel and the direction of the upcoming session. Usually the complex begins with warming up and breathing exercises - various types of walking, running, running with jumping and arm movements. Then come exercises for developing the muscles of the torso, shoulder girdle, arms and legs - bending, squats, circular movements of the torso and pelvis, push-ups, etc. We advise you to perform swinging and jerking movements of the arms and legs with a large amplitude and flexibility exercises after that as the muscles warm up. It is also recommended to include in the complex exercises that simulate the technique of strikes and movements, individually or in combination. By the nature of the movements, they are close to the playing technique, they help you master and consolidate it in simplified conditions, and gradually lead you to playing on the table, so the complex usually ends with imitation exercises.
We bring to your attention a number of exercises on the basis of which you can create a warm-up complex. We have arranged the exercises in order of increasing difficulty.
Running exercises.
(Fig. 38)
1. Run like a snake, running around racks or various objects.
2. Running with arbitrary acceleration of 3-5 m.
3. Run, “throwing” straight legs forward.
4. Run, “throwing” your straight legs back.
5. Running with high hips.
6. Running with a sweeping movement of the shin backwards.
7. Run backwards.
8. Moving with side steps (right, left).
9. Moving with side steps in a tennis player’s stance, alternately with the right and left sides (after two steps, after one step).
10. Moving with side steps in a tennis player’s stance facing forward while simultaneously moving left and right.
11. The same thing, but backwards.
12. Moving sideways (right, left) with crossed steps (“lezginka”): for example, when moving with the right side, place your left leg alternately in front and then behind your right. The right leg just moves to the right.
Jumping exercises.(Fig. 39)
1. Hands on the belt, jumping on one leg and changing legs.
2. Hands on the belt, jumping on both legs in a triangle or square.
3. Jump to the side from one leg to the other in place through the lines drawn on the floor.
4. Jumping up from a squat (half squat).
5. Jumping forward from a squat (half squat).
6. Hands on the belt, jumping on both legs with a turn of 180° (360°).
7. Jumping on one leg while moving forward.
8. Jumping on one leg left and right.
9. Jumping on both legs, pulling the knees to the chest (“kangaroo”).
10. Jumping with both feet over the bench.
Exercises for arm muscles.(Fig. 40)
1. Standing in the main stance - arms forward, to the sides, up.
2. Hands to shoulders - circular rotations with arms.
3. Circular rotations with straight arms - 4 times forward, 4 times back, gradually increasing the amplitude.
4. Circular rotations with straight arms in different directions: right forward, left back and vice versa.
5. Circular rotations of the forearm in and out from the position of the arm to the sides.
6. Circular rotations with hands clenched into fists into one
and the other side, with both hands at the same time and alternately from the position of the hand to the sides or forward.
7. Squeezing and unclenching hands into fists from a forward position.
8. Stand with your legs apart, jerk your arms bent at the elbows in front of your chest with a twist of your torso.
9. Clasp your hands together - kneading.
10. Right hand up, left hand down, jerk your arms back.
11. Right hand up, left hand down - jerk your arms back and
to the sides, gradual (8 counts) change in the position of the hands: left at the top, right at the bottom.
12. Standing facing the wall - pushing away from the wall with both hands, gradually increasing the distance to it.
13. Lying emphasis - push-ups from a gymnastic bench or from the floor, push-ups of a leg on a gymnastic bench.
14. Pull-up on the bar with an overhand or underhand grip.
Exercises for the trunk muscles.(Fig. 41)
1. Feet shoulder-width apart - bend over, reaching the floor with your hands.
2. Feet wider than shoulders - bend over, reaching the floor with your elbows.
3. Feet shoulder-width apart, bending over, arms to the sides - twist the torso, reaching the toes with your hands.
4. Feet shoulder-width apart, hands on the belt - circular movements of the pelvis.
5. The same, feet shoulder-width apart, hands “locked” above your head - rotate your body, trying to describe a large circle with your hands.
6. Bend backwards, reaching your heels with your hands.
7. Bend back, bending over, alternately reaching the left heel with your right hand and vice versa.
8. Feet shoulder-width apart, hands on the belt - three springy inclinations in one direction and the other.
9. Same as exercise but hands clasped above the head.
10. The same as the exercise, but with two additional steps in each direction and reaching the floor with clasped hands.
11. Feet shoulder-width apart, one hand above, the other below - at each count, bend to the sides with an overflowing movement of the hands behind the back.
12. Lying on your stomach, hands behind your head - bending back.
13. Support from behind - straighten and bend your arms, bending your torso.
14. From a supine position, arms along the body, bend towards straight legs and return to the starting position.
15. The same, but hands behind your head.
16. The same, but hands up.
17. Lying on your back, arms to the sides, raise your straight legs up and lower them alternately to the left and right sides.
18. Feet shoulder-width apart, standing with your back 30-50 cm from the table - without lifting your feet from the floor, reach the far corner of the table with your hand.
Exercises for leg muscles.
(Fig. 42)
1. Squats with your arms forward, keeping your heels off the floor.
2. Hands on the belt - lunge with the right leg, three springy swings. The same, lunge with the left leg.
3. The same, but changing legs with a jump.
4. The same, but lunge to the side.
5. Hands extended forward - alternately swing your legs forward, reaching your hands with your toes.
6. Arms to the sides - alternately swing your legs to the sides, reaching your hands with your toes.
7. Crouching, right leg to the side - without lifting your hands from the floor, change legs with a jump.
8. Change position with a jump - crouching, lying down.
9. Slightly bend your knees, place your hands on your knees - circular rotations in the knee joints.
10. Hands on the belt, foot on the toe - circular rotations in the ankle joint.
11. Stepping back 60-80 cm from the wall and resting your hands on it - lifting on your toes.
12. Hands on the belt - from a deep squat, alternately “throwing” straight legs forward - squat dance.
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