Today, medical equipment has a wide range. At the same time, among the significant diversity, a unique product called a stuffed ball (medicine ball) occupies a special place. We will talk about it in detail in the article.
Definition
A stuffed ball is a product that is made of a very durable material that is not subject to mechanical wear (rubber, leather, etc.). This medical device is available in different designs, which is manifested in its differences in weight and diameter. The parameters of the accessory directly depend on its purpose.
Appointment
The stuffed ball is used for recovery after severe injuries of the musculoskeletal system in athletes and ordinary people, as well as for general strengthening of muscles and improving body tone. As many years of practice show, the colossal number of existing exercises with medicine ball make it possible to work well almost all the muscles in the human body, both in the upper and lower parts.
Main settings
The stuffed ball has a mass that can vary from 0.5 kg to 4 kg. The recommendations of experts say that novice athletes should use the lightest products weighing up to one kilogram. In this case, the emphasis should be directed precisely on the correctness of the exercise, which will subsequently lead to the possibility of a gradual increase in the weight of the apparatus used and to achieve the desired result.
Most common mistakes
The observations of professionals suggest that beginners often make the same mistake: they zealously strive to perform medicine ball throwing due to the maximum inclusion of exclusively the strength of the arms and shoulder girdle. But in reality, the entire body should be connected, while activating the muscles of the back and abs throughout the entire throw. It is important to know and clearly understand that the strength, power and direction of the attacking action in martial arts, volleyball and many other sports is guaranteed by the correct and well-coordinated work of the body.
If we add to our regular ones the medicine ball throwing, the technique of which will be discussed below, then in 4-6 weeks significant progress will be noticeable in the strength and power of the blow.
Explosive strength exercises
There are several of them. First exercise. Legs should be placed shoulder-width apart, place the medicine ball in front of the chest. Then you can:
- Squat on the right leg while tilting the torso to the right.
- Roll the ball to your right hand and push it up.
- Catch the ball over your head with both hands at once.
- Do the same, but on the other hand and side.
Throwing and throwing techniques
You can throw and push the medicine ball as follows:
You can also throw small balls with one hand forward from behind the head:
- At the designated target, kneeling, sitting, standing in full growth.
- Standing over high obstacles.
- To objects located in the direction of movement (running) or located to the side of the displacement vector.
- For targets in motion.
- At a distance with a run.
- For maximum bounce distance from the wall.
- Ricochet on target.
Modern stuffed balls for fitness and crossfit training have a high-strength outer shell, which is sewn inside with special reinforced threads. The stuffing of the ball does not have any solid objects or sand.
To develop in schoolchildren agility, speed, quickness of reaction, endurance, accuracy, the ability to quickly adapt to various changes in the situation is achieved by performing exercises with a medicine ball. This exercise has a fairly long history. To one degree or another, such actions are characteristic of almost every culture where various sports have been practiced.
Medicine ball throwing standards for schoolchildren
| Seated medicine ball throw 1kg (cm) |
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| Boys | Girls | |||||
| 295 | 235 | 195 | 245 | 220 | 200 | |
| 310 | 245 | 215 | 280 | 215 | 175 | |
| 360 | 270 | 220 | 345 | 265 | 215 | |
| 380 | 310 | 270 | 350 | 275 | 230 | |
| 400 | 330 | 290 | 380 | 290 | 240 | |
| 430 | 350 | 305 | 400 | 320 | 250 | |
| 465 | 415 | 390 | 430 | 350 | 300 | |
| 565 | 435 | 395 | 480 | 390 | 340 | |
| 695 | 530 | 430 | 545 | 445 | 385 | |
| 795 | 600 | 480 | 580 | 470 | 405 | |
| 600 | 500 | 450 | ||||
| 810 | 630 | 520 | 2 kg 11 cl | |||
Note : the standards and weight of the projectile should be clarified by the teacher of the physical education lesson of your school. The weight of the ball can be from 1 to 8 kg, and there are several ways to throw such a ball.
Features of use in school programs
Initially, it is important to note that the practice of medicine ball throwing can have many interpretations. It all depends on the goal set by the teacher and the need to develop certain muscle groups. It should be noted that the weight of the medicine ball, with the help of which the school standards are passed, can range from 1 kg to 8 kg.
The exercise itself consists of the need to throw the ball as far from the starting line as possible, or move it from one hand to the other (from one student to another). It can be carried out individually, or it can be in pairs, when students pass the ball to each other at a certain speed (frequency) and different distances (from one meter to 5 meters).
Here, unlike conventional small balls, a variety of positions can be used to achieve the set goal. In particular, the ball is usually thrown from the spot. At the same time, this can be done with two hands from behind the back, with one hand from the shoulder, by throwing oneself back, performing a side throw, throwing from hand to other hand, throwing the projectile while sitting and from other positions.
It is not surprising that such exercises can be performed at any time of the year. At the same time, the delivery of standards can be carried out not only at open stadiums, but also in small internal school stadiums. The standards, depending on the weight of the ball, as well as the complexity of the required actions, have been established for students of all grades. At the same time, before starting the exercise, it is imperative to perform a general warm-up of the body so as not to accidentally pull the muscles while throwing the ball (in most exercises this is done with a sharp wave of the arms or one hand).
Additionally, do not forget about some personal safety standards. In this case, the throwing area must be cleared for outsiders. The range of free space directly depends on the exercise being performed and the severity of the throwing ball. Usually 5 to 20 meters is sufficient. The exercise should be performed under the supervision of a school teacher at his command. Assessed on a five-point scale. Credits are considered "satisfactory", "good", "excellent". The standards are compiled separately for boys and girls, and they increase with the growing up of students.
About throwing technique
Given that the number of possible options for performing medicine ball exercises is very extensive, we will consider the exercises most often practiced in schools, with the help of which the maximum number of muscles is used, and also the real interest of students in the exercise is maintained.
In particular, let's focus on medicine-ball throws from behind, from the chest, from the shoulder, while sitting.
Throw from behind
A very common exercise that allows you to develop speed, dexterity, accuracy, endurance, and technique. The entire process of execution consists of the following actions:
- the student stands on the starting line with his back to his classmates, and facing the direction of throwing the ball;
- the ball is taken with two hands, rises above the head, is retracted, and then with a sharp movement of the hands is moved forward and up;
- during the initial phase of the throw, the body moves back a little, and then, simultaneously with the movement of the arms, it moves forward, accelerating the throw. It is prohibited to move beyond the boundary line;
- the required range of the ball depends on its weight. Three attempts are given for normative implementation.
Chest throw
Another popular exercise is when the medicine ball needs to be thrown as far as possible (or more precisely) from the chest. In this case, some varieties can be practiced. In particular, the ball can be served at the maximum scoring distance, or you can practice accuracy and dexterity by passing the ball to a partner.
In the case of passing the ball forward, the exercise differs little from a throw from behind. True, here the ball is thrown forward with a sharp throw of hands from the chest forward and slightly up. Basically, various muscle groups of the arms are involved here.
When the ball is passed in pairs to each other, a slightly different algorithm works:
- students stand opposite each other, facing one another;
- the ball is thrown not at full strength so that the other side has the opportunity to react to an approaching object and grab it in time;
- the distance between students should be from 3 to 5 meters (for high school students, a little more can be done);
- the exercise can be performed with several students at once (it all depends on the number of balls).
Shoulder throw
It is practiced when a heavy medicine ball (about 8 kg) is used as a throwing object. Dash from a place, or with a small run. The essence of the exercise is the need to throw the ball to the maximum length using the strength of the arms, torso, legs. Usually, if you try to pass the standard without technical skills, only hoping for the strength of the arm muscles, the result is not always the desired one.
Therefore, it should be borne in mind that throwing heavy objects from the shoulder is best done with the simultaneous use of the legs (done from a comfortable stand with bent legs), back muscles (they help to push the ball during its start), as well as hands (the lion's share of the work falls on them , but without the previous two positions, the efficiency decreases by 20 - 30%).
Develop strength, endurance, agility, accuracy. Usually, these exercises are performed in open stadiums under the close supervision of teachers for the safety of all students.
Seated throws
Exercises that are practiced with elementary school students. Lightweight stuffed balls are used here (usually 1 kg). As a rule, the whole essence of the exercises boils down to the need to throw the ball a short distance (1 - 3 meters), towards another student, or into the distance. They can be performed individually or in pairs. They are practiced in indoor gyms, or specialized rooms for the game.
During testing, it is important to consider:
individual capabilities of the child;
features of the tests, which should identify even the smallest deviations in the child's motor development.
Before performing control motor tasks, a short warm-up should be carried out (calm walking, turning into a run, continuous running for 1.5 minutes, breathing exercises).
The tests are best done in a playful way so that children enjoy the activity, so that they can feel the "muscle joy" of physical activity.
It should be noted that older preschoolers have a great interest in performing the above tests. Observations have shown that the majority (60%) constantly strive to compare their results with those of their peers. Some children (30%) even think about how to improve their performance, try to repeat the same task repeatedly, turn to a teacher for help and strive to achieve good results. And only a small part of children (10%) remain passive and inert.
Diagnostics of physical fitness should be carried out at least twice during the school year (September - May).
Children who completed all tests, with results within the age limits, can be attributed to the average level of physical fitness; higher than the indicative indicators (more than three indicators) - to a high level of physical fitness. If out of seven tests a child has three or more indicators below the norm, then he has a low level of physical fitness.
Diagnostics of psychophysical qualities
Tests to determine speed and power qualities.
Medicine ball throw. (1 kg.) With two hands from behind the head from the starting position standing.
The test is carried out on a flat area with a length of at least 10 m. The child stands at the reference line of the marking and throws the ball from behind the head with two hands forward from the initial standing position, one leg in front, the other behind or legs apart. When throwing, the feet must remain in contact with the ground. It is allowed to move after the made throw. 3 attempts are made. The best result is counted.
Standing long jump
The long jump survey can be carried out in the kindergarten area during the warm season, and indoors during the cold season. The jump is performed into a sand-filled jumping pit or onto loosened ground (with an area of \u200b\u200b1x2 meters). In unfavorable weather conditions, jumps can be carried out in a gym, for this a physical training track can be used.
The child is offered, pushing off with two legs, with an intense wave of the arms, from the marked take-off line to the maximum distance for him and landing on both legs. When landing, do not lean behind your hands. The distance between the take-off line and the footprint (heels) is measured upon landing (in cm). 3 attempts are made. The best attempt counts.
The test is intended for children from 3 to 7 years old.
Throwing a soft ball at a distance
The throwing range survey is carried out on an asphalt track or sports ground. The throwing corridor must be at least 3 meters wide and 15 - 20 meters long. The path is preliminarily marked with chalk with transverse lines every meter and the distance is numbered with numbers. The push-off line 40 cm wide is shaded with chalk. On command, the child approaches the take-off line, from I. p. while standing, he throws the ball (200 g.), with one hand from behind the head, one leg placed in front of the other at a step distance. When throwing, you cannot change the position of the feet. The best result out of three attempts is counted.
The test is intended for children from 3 to 7 years old.
Diagnostics of the physical development of preschoolers
Tests to determine the speed.
Equipment: stopwatch, visual reference points (cubes). Starting position: high start.
Shuttle run is a 10-meter straight run with two returns (total distance 30 m). Two cubes are placed at one end of the site, a chair or bench is placed at the other. Taking into account the peculiarities of the preschooler, a play task can be proposed: taking one cube, the child runs to the other end of the playground, lays down the cube, runs after the second, carries it and stops. Agility indicator is the time spent on the task. The result is recorded with an accuracy of 0.1 sec.
Endurance running
5 years - 90 m, 6 years - 120 m, 7 years - 150 m.
Purpose: to determine the ability to perform motor activity for a long time without reducing its effectiveness.
Venue: sports ground (flat, straight running track).
Equipment: stopwatch.
Starting position: high start.
Control tests are carried out in air. Children run in pairs for the race (pick up pairs equal in terms of physical fitness and running speed). Every child runs to the best of his ability. One try is given. It is desirable that the start and finish are in the same place.
Medicine ball toss from behind the head.
Purpose: to determine the development of speed-strength qualities (development of strength
muscles of the shoulder girdle and the ability to apply the necessary effort in movement).
Equipment: standing, legs slightly apart.
The child, standing at the line drawn on the floor (ground), throws the ball with both hands from behind the head as far as possible. For greater effectiveness, a goal should be set in front of the child: draw a line where to throw the ball. The quality of the throw: adherence to the direction of the throw (forward, down, up). The test can be used for children 4-7 years old.
Throwing the bag with one hand at a distance.
Venue: a sports ground on the site or a kindergarten gym.
Equipment: sandbags weighing 15-200 g, tape measure.
Starting position: left leg in front, (right behind when throwing with the right hand) and vice versa. The sandbag is held in the right (left) hand, lowered down.
The child stands at a line drawn on the floor or ground. The teacher must explain and show the task. The child, having taken the starting position, throws a bag from the shoulder (performs three throws, first with one and then with the other hand at an arbitrary pace).
For the convenience of measuring the range of the throw, a track with a width of about 3-5 m. A long track of 10-15 m is marked with transverse lines at a distance of 0.5-1 m from one another. Each line indicates a number corresponding to the distance in meters from the original line.
By measuring the distance from the line closest to the place where the bag falls, the distance of the throw is determined. Measurement is made with an accuracy of 1 cm using a tape measure.
Jumping inlength from the place.
Purpose: to determine the development of speed-strength qualities.
Venue: playground on the site or gym children. garden.
Equipment: tape measure.
Starting position: narrow stance, legs apart. Technique of movement: half-squat and swing arms back, then sharply forward; lightly transfer the weight of the body to the forefoot. Vigorously push off with your legs, arms forward upward, in flight you need to bend your legs, put your body forward and jump as far as possible with a soft landing on both legs and stay in place, without lifting your legs off the floor.
A line is drawn on the ground, on the floor, a 2-3 m long cord is placed on the carpet. The child stands at the line (cord), touching its socks. He is offered to jump as far as possible. At the same time, a goal is set for the child: to jump to another mark, which ensures the best results in the jump.
When performing a jump, the distance from the line (line) to the heel of the child at the time of landing is taken into account. Landing should be done on soft ground or mat. The result of the jump is measured with a centimeter tape or pointer (two-meter bar with centimeter markings). The child makes three attempts in a row.
All results are recorded, the best is taken into account.
Lean forward.
Purpose: to determine the level of development of flexibility.
Venue: group room, gym.
Equipment: measuring tape.
Starting position: sitting on the floor, legs straight, slightly apart at a width of 10 cm, knee joints pressed to the floor. Feet - on the measuring tape, heels - at the zero mark. Sit so that the minus divisions go to the body, and the plus ones go from the heels forward.
Raising their hands up, the children slowly make three forward bends. When performing the exercise, you need to stretch your arms as far as possible. The teacher, standing to the right of the child and putting his left hand on his back, helps him perform a low bend, slightly pressing on the child's back, and with his right hand pressing his knees to the floor.
If the child has a poor result, the teacher checks the relief of his back to determine posture.
1.4 Features of the development of children 3-4 years old
Children of the fourth year of life also have their own characteristics. The indicators of the physical development of children are height, weight, chest circumference, the state of the bone and muscular systems, internal organs, and the level of motor development.
The growth rate in the fourth year of life slows down somewhat relative to the previous period - the first three years.
The growth of children of the fourth year of life is in a certain (positive) relationship with the main types of movements - jumping, running, throwing, balance. Children of tall stature, compared to their peers, run fast, and those of short stature make relatively small steps, but supplement them with a high rate of movement. The ability to run is also determined by other individual differences and coordination abilities, which are not yet great in this age group.
Between the ages of three and six, the annual weight gains are also about the same for children of both sexes.
The general pattern of development of the musculoskeletal system in the early periods of childhood is its flexibility and elasticity.
Exercise should be selected in such a way that the load is distributed evenly to all parts of the body. When carrying out exercises of a general developmental nature, different starting positions should be used - lying, sitting, on the back, stomach, etc.
Tires the child and negatively affects the state and development of the musculoskeletal system for a long stay in a static position. If the teacher before the exercise aligns the children for a long time, explaining the task verbatim, spending 1.5-2 minutes, then this not only reduces physical activity, but also negatively affects the posture of the children, their attention and subsequent exercise.
The duration of the explanations should not exceed 30-35 seconds. By the age of three, the child has significantly developed the ability to analyze, synthesize and differentiate (distinguish) environmental stimuli. In these processes, a significant role belongs to direct perceptions and speech, with the help of which the child's impressions are generalized and refined.
Physical education lesson outline.
Date: Class:
Lesson topic: Medicine ball throwing.
The purpose of the lesson:Improvement of the mastered motor actions when performing the medicine ball throwing technique
Lesson objectives:
Educational tasks:
Improve marching exercises.
To consolidate the concepts of motor actions.
Strengthen the health of students through the development of physical qualities, coordination and strength abilities.
Developmental tasks:
To form the ability to adequately assess their own behavior and the behavior of others.
To develop the ability to highlight and formulate what is learned and what needs to be learned, to determine the quality and level of assimilation of knowledge
Formation of the ability to control, evaluate educational activities in accordance with the task and the conditions for its implementation
To develop the skills to perform medicine ball throwing at a high quality level
Educational tasks:
Form motivation for learning activities.
To form the skills of cooperation in different situations, the ability not to create conflicts and find ways out of controversial situations.
Lesson type:
Lesson generalization and systematization of knowledge
Equipment used:
Medicine balls, whistle
During the classes:
| Dosage | Organizational and methodological guidelines | Universal Learning Activities |
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| Construction. Submission of the report. Greeting. Message topic, lesson objectives. | Pay attention to sports form, discipline, wishes of good luck in the lesson | Planned personal results: 1. Self-determination. Independence and personal responsibility for their actions, attitude towards a healthy lifestyle. 2. Sense formation. Motivation for educational activities (educational and cognitive) 3. Moral and ethical orientation. Skills of cooperation in different situations, the ability not to create conflicts and find ways out of disputable situations. Planned metasubject results: 1. Regulatory UUD. Make the necessary adjustments to the action after its completion, based on its assessment and taking into account the mistakes made. Ability to perform motor actions technically correctly. |
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| Drill training: turns "Left", "Right", "Around" | Pay attention to correct execution |
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| Column walking one at a time: On toes, hands up On your heels, hands on your belt | Pay attention to the position of the head, shoulders, back |
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| An outdoor game "Sticks with ribbons" | Compliance with the rules of the game |
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| Rebuilding in 2 columns while walking | Follow the marching step, the technique of rebuilding |
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| ORU complex No. 2 1. I.p. - stand, stick at the bottom. 1-2 - raise your hands up, stand on your toes, inhale. 2 .Ip - stand, stick at the bottom. 1- step right foot to the right, arms up 2- tilt forward. 3- straighten up 4 - return to and. p. The same to the left. 3. I.p. - stand feet apart, stick behind the back below. 4. I. p. - gray, stick forward 1 - bend the right leg, stick up 3 - bend the left leg, stick up 5. I. p. - lying on your stomach, stick up 1-2 - bend, arms up, legs up 6. I.p. - stand, stick at the bottom. 1 - tilt down 2 - squat, arms forward 3 - tilt down 7. I.p. - stand, stick at the chest 1 - jump legs apart, stick up 3 - jump legs apart, stick down | The heels of the feet are raised. Monitor your breath Do not bend your legs when performing a tilt. Follow the precise movement of your hands Monitor the correctness of the exercise When performing a slope, the legs are straight, the squat is full Follow the coordinated movement of the arms and legs |
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| II. Main part 23 minutes |
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| 3.Communicative UUD Adequately assess your own behavior and the behavior of others. Formation of the ability to understand the reasons for the success and failure of educational activities and the ability to act constructively even in situations of failure |
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| Medicine ball forward from behind the head at a distance. A reminder of the medicine ball throw technique from behind the head. The exercise is performed in 2 groups in turn. | The teacher demonstrates the execution technique. Children write the result in their sports diary. Follow the safety regulations. |
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| Outdoor game Shootout | Rules of the game |
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| III. Final part 6 minutes |
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| Summing up the lesson. | Check all students. | |||
