Takeoff run
The take-off run must be carried out with uniform acceleration, since fluctuations in its speed negatively affect the quality of the jump. The speed of good gymnasts reaches eight or more meters per second.
It must be started from one starting position, keeping the length constant. The speed when moving is increased gradually - a sharp start interferes with the smoothness of movements.
The length of the run-up distance depends on the type of apparatus, the type of jump itself, the degree of training of the gymnast and much more.
For beginners, this distance is usually about 10 meters. The step technique is the same as when running short distances.
Leap onto the bridge
It occurs at the moment of reaching the highest speed. Lowering it before jumping onto the bridge worsens the result of the jump and indicates incorrect technique.
When pouncing, the torso is slightly tilted forward, the bent pushing leg approaches the fly leg. Both of them are in front of the body. After which the straight connected legs are brought forward. When your feet touch the bridge, your hands are down.
The higher the take-off speed, the greater the distance between the projectile and the bridge. Usually this is half a meter or a meter.
Standing long jump technique
Proper execution of the exercise ensures the athlete’s safety and helps avoid injury. The following phases of the standing long jump are distinguished:
1. Preparation before pushing off. Accepting the starting position is an important stage, as it allows you to concentrate and gather all your strength. The initial phase here is the starting line.
- Stand at the starting point, place your feet shoulder-width apart;
- Move your arms slightly behind your back, bend your elbows and lower them down;
- Bend your legs at the knee and hip joints, position the first ones at the level of your socks;
- Do not lift your feet off the ground, fix the position.
2. Repulsion. Produced immediately after preparation. You can’t linger, because you won’t be able to jump further. This is due to the fact that at the first stage the body begins inertial movement.
- Make a sharp lunge forward with your arms;
- Tighten the hip joints;
- Straighten your knees;
- Lift off the ground abruptly.
3. Flight and landing.
- Stretch your body in a straight line, smoothly straighten your knees;
- Before landing, lower your arms and bring your feet forward;
- Land carefully on the ground, bending your knees slightly to maintain balance;
- Straighten up when landing.
There are two important rules that help you jump as far as possible: you need to keep your body at an angle of 45 degrees and you cannot land on straight feet and legs.
Technique for performing a standing triple long jump
This exercise is included in the track and field competition program. It works like this:
1. Push off with two legs and fly. The athlete’s actions are similar to those needed for a classic standing long jump.
- Throw yourself out in front of you with one leg bent at the knees. The lower leg is lowered and looks slightly forward;
- The second leg serves as a delay at the back;
- As you land, bring your other leg forward to prepare for the next phase.
2. Push off again and “take off”, the actions are similar to those described above.
3. Make the third, final push before the main flight. Pull the pushing leg towards the fly leg, bend it at the knee joint, and move it as close to the chest as possible.
4. Final phase – flight and landing:
- Lower the swing leg first to the ground, then the other, stepping on the starting line;
- Make a jump without delay, helping your body to lengthen the flight phase.
In this exercise, it is important to perform the swing movements as easily as possible; the pushes before the flight should be elastic and strong.
Running long jump technique
To take a run, you need to take a starting position:
- right leg in front, left leg behind;
- the body is slightly tilted forward;
- hands rested on knees.
The start can be ramped (the speed increases gradually and reaches its peak before the push), sprint (the speed increases sharply in the middle of the distance) and fast (the speed increases before the finish).
Repulsion for any type of start occurs the same way:
- at the end of the run, place your feet on the starting line by rolling from heel to foot;
- hold the straight leg for a split second so that the angle of its placement changes;
- swing your leg, shock-absorbing it in the knee joint;
- release the shin forward, the thigh should take a horizontal position.
It is important to maintain an upright body position during flight. The legs can be bent or crossed (“scissors”) at the moment of hovering. Landing involves grouping and slightly tilting the body and moving the legs bent at the joints forward. You cannot stop when you touch the ground - you must immediately get out of the hole.
Subsequent flight and hand push
In this phase, the gymnast makes a preliminary swing back with his legs, straightening his torso. It helps create conditions for rapid flexion of the body in the joints of the pelvis when pushing with the hands.
Taking off from the projectile is the most difficult moment that vaults contain. This is a whole complex of interconnected movements. Despite the short duration, the gymnast’s actions are strictly consistent.
There are three phases in a push:
- placing straight arms on a support;
- receiving a blow with bending the arms at the elbows and “sinking” at the shoulders, while the tension of the extensor muscles increases;
- the active push-off phase, during which the shoulder girdle quickly moves upward, the arms straighten at the elbows and bend at the wrists.
During any jump, support on the projectile occurs in front of the body. The push with the arms must be combined with a jerk with the torso, leading to an upward lift of the pelvis and braking of the legs. This increases the push-off efficiency by increasing the pressure on the support.
The push with the arms ends at the moment the shoulders cross the vertical line drawn through the line where they are positioned. This gives the maximum altitude for subsequent takeoff.
Flight
After repulsion is completed, the flight phase begins, in which the OCTT describes a certain trajectory, depending on the takeoff angle and initial speed. The jumper is not able to change this trajectory, however, due to appropriate motor actions, he can change the location of the body and its individual parts relative to his OCTT. In this case, the movement of some parts of the body in one direction causes compensatory movements of its other parts in the opposite direction.
In high jumps and pole vaults, the athlete needs to take these laws into account when crossing the bar, since in some cases it is possible to achieve such a position that the jumper, going around the bar, can carry his OCTT under it, since this is not a material, but an imaginary point and in some poses (horseshoe position) may be outside the body. Therefore, it is more profitable for the athlete to transfer the body over the bar not immediately, but sequentially, so that by actively lowering some parts of the body, he can transfer others.
In long jumps and triple jumps, movements in flight allow you to maintain a stable position and create favorable conditions for a rational landing.
The range of a running long jump can theoretically be determined by the formula: \[s=\frac{{v}^{2}sin2a}{g},\] where s is the jump range, v is the initial take-off speed, a is the take-off angle , g is the acceleration due to gravity.
Flight after propulsion phase and landing
The position of the athlete’s body in flight depends on the type of jump. The quality of this phase of the exercise affects the overall score. Having fixed the position required for a particular type of jump, the gymnast straightens up before landing.
Landing occurs on the toes of straightened, tense legs, and it is necessary to immediately lower yourself completely onto the foot and increase the pressure on the desired side so as not to lose balance, for which the athlete’s body is forced to make a wave-like movement. To soften the impact on the support, it is necessary to bend your legs elastically when landing. A hard landing usually leads to loss of balance and often injury.
There are different types of applied vaults.
LECTURE No. 3. 1. Types and varieties of jumps
"Basics of Jumping Techniques"
Plan
1. Types and varieties of jumps.
2. Components of the integral action of a jump.
3. Factors that determine jump distances.
Bounce
- This is a way to overcome distance using an accentuated flight phase. There are four types of jumps in athletics: long jump, high jump, triple jump and pole jump. Previously, only men competed in all four types of jumping. In the 80s XX century women also began to compete in four types of jumps, before which they competed only in two types: long jump and high jump.
All athletics jumps can be divided into two groups: 1) jumps over vertical obstacles (high jump and pole vault) and 2) jumps over horizontal obstacles (long jump and triple jump).
Athletics jumps can also be classified as competitive jumps - both types of jumps listed above; and as various jumps that have training value - standing jump, multiple jumps, deep jumps and jumps, etc.
The goal of athletics jumping is to jump as far or as high as possible. The jump is a one-time exercise in which there are no repeating parts or phases of movement. Its characteristic feature is flight. The range and height of the body's flight depends on the initial speed of the jumper's GCM and the angle of departure.
Components of a jump and factors determining the distance of a jump.
As a holistic action, jumping can be divided into its component parts:
— run-up and preparation for take-off -
from the beginning of the movement until the moment the pushing leg is placed at the place of repulsion;
— repulsion -
from the moment the pushing leg is placed until the moment it is lifted from the take-off point;
— flight -
from the moment the pushing leg lifts off from the take-off point until it touches the landing site;
— landing -
from the moment of contact with the landing site until the body’s movement completely stops.
Run-up and preparation for take-off.
All athletics jumps have their own characteristics in the run-up, but also have certain common features.
The main tasks of the run-up are to give the jumper's body the optimal run-up speed corresponding to the jump and create optimal conditions for the take-off phase. In almost all types, jumps have a rectilinear form, except for the high jump in the Fosbury flop manner, where the last steps are performed in an arc.
The run-up has a cyclic structure of movement before the start of preparation for take-off, in which the running movements are somewhat different from the movements in the run-up.
The start of the run should be familiar, always the same. The jumper’s task during the run-up is not only to gain optimal speed, but also to precisely hit the take-off point with the pushing leg, so the run-up, its rhythm and all movements must be constant.
There are two options for takeoff: 1) uniformly accelerated takeoff and 2) takeoff while maintaining speed. The use of one or another take-off run depends on the individual characteristics of the jumper.
The distinctive features of the last part of the run (preparation for take-off) depend on the type of jump. A common distinguishing feature is an increase in the take-off speed and movements of the body parts during this run-up segment, the so-called run-up.
In running long jumps and running triple jumps, in preparation for take-off, there is a slight decrease in the length of the last steps and an increase in their frequency.
In pole vaulting, in preparation for take-off, the pole moves forward and also increases the frequency of steps while simultaneously decreasing the length of the step.
In running high jumps, this stage depends on the style of the jump. In all styles of jumping that have a straight run-up (“step over”, “wave”, “roll”, “changeover”), preparation for take-off occurs in the last two steps, when the swing leg takes a longer step, thereby reducing the GCM, and the pushing leg the leg takes a shorter, quick step, while the jumper’s shoulders are pulled back beyond the GCM projection. In the Fosbury flop jump, preparation for take-off begins in the last four steps, performed in an arc with the body body deviating away from the bar, where the last step is somewhat shorter and the frequency of steps increases.
It is very important to most effectively perform the technique of preparing for the take-off of the last part of the run. The take-off speed and the take-off speed are interconnected. It is necessary that between the last steps and take-off there is no stopping or slowing down of movements, no loss of speed.
Repulsion-
the main phase of any jump. The task of repulsion comes down to changing the direction of movement of the jumper's GCM. In jumping, this phase is the shortest and at the same time the most important and active. The repulsion phase can be divided into two parts: 1) creating and 2) creating.
The first part creates the conditions for changing the velocity vector, and the second implements these conditions, i.e. creates the jump itself, its result.
In the first part of the repulsion, there is an increase in the pressure forces on the support due to the horizontal speed and stopping movement of the pushing leg, the inertial forces of the movements of the swing leg and arms; there is a decrease in GCM (the amount of decrease depends on the type of jump); stretching of tense muscles and ligaments that are involved in the subsequent part is performed.
In the second, creative part, due to an increase in the support reaction forces, a change in the velocity vector of the jumper’s body occurs; the pressure forces on the support decrease, closer to the end of the repulsion; stretched muscles and ligaments transfer their energy to the jumper’s body; the inertial forces of the movements of the swing leg and arms also take part in changing the vector of movement speed. All these factors create the initial speed of departure of the jumper's GCM.
The initial speed of the jumper's GCM is determined at the moment of separation of the pushing leg from the take-off point and depends on: horizontal take-off speed; the magnitude of muscle effort at the moment of transferring horizontal speed to vertical; the duration of these efforts; angle of setting the pushing leg.
When characterizing the magnitude of muscular efforts at the moment of transferring part of the horizontal velocity to vertical, it is necessary to speak not about the pure magnitude of the efforts, but about the force impulse, i.e. amount of effort per unit time. The greater the magnitude of muscle efforts and the shorter the time of their manifestation, the higher the force impulse, which characterizes the explosive power of the muscles. Thus, in order to improve results in jumping, it is necessary to develop not just the strength of the leg muscles, but explosive power, characterized by a force impulse.
Another factor that determines the efficiency of converting horizontal speed into vertical speed is the angle of the starting leg. In all jumps, the leg is placed quickly, energetically and rigidly at the take-off point; at the moment the foot touches the support, it should be straightened at the knee joint. The approximate angle of placement of the pushing leg is determined along the longitudinal axis of the leg, connecting the place of placement and the GCM with the surface line. In the high jump it is the smallest, then, in ascending order, there are triple jumps and long jumps, the largest angle is in the running pole vault.
The more you need to convert the horizontal speed to vertical, the smaller the angle of the leg placement (sharper), the leg is placed further from the projection of the GCM. The rigid and fast placement of a straightened pushing leg is also due to the fact that a straight leg can more easily bear a heavy load, especially since the pressure on the support in the first part of the take-off is several times higher than the jumper’s body weight. At the moment of setting, the leg muscles are tense, which contributes to elastic shock absorption and more effective stretching of the elastic components of the muscles with the subsequent release (in the second part) of the energy of elastic deformation to the jumper’s body.
Flight.
After repulsion, the jumper is separated from the ground, and his GCM describes a certain flight path.
The trajectory of an athlete’s GCM in flight is determined by the formulas:
V02 · sin 2α V02 · sin2 α
S = —————— , H = ————— + h,
g 2 g
where S is the length and H is the height of the GCM trajectory (without taking into account its height at the moment of departure and landing), V0 is the initial speed at the moment of departure, α is the angle of the velocity vector to the horizontal at the moment of departure, g is the acceleration of a freely falling body, h is the height of the GCM at the end of the repulsion.
The trajectory depends on the departure angle, initial speed and air resistance.
The departure angle is formed by the vector of the initial speed of the flight phase and the horizon line. It is formed at the moment of separation of the pushing leg from the place of repulsion. As a result of repulsion, the jumper acquires a vertical speed component of the flight speed, which can be determined by the formula: _____
Vvert. = √ 2g H ,
where g is the acceleration due to gravity, H is the height of the GCM rise in flight.
Air resistance during the flight phase of jumping, if there is no strong headwind, is insignificant, so it can be ignored.
The flight phase of a jump is unsupported, except for the pole vault, where the flight is divided into two parts: support and unsupported.
In the flight phase, the jumper cannot change the trajectory of the GCM, which is set in the repulsion phase, but can change the positions of the body links relative to the GCM.
Why does a jumper perform various movements with his arms, legs, and change his body position in the air? For example, in high jumps an athlete, through his movements, creates optimal conditions for clearing the bar. In pole vaulting, the first support part is the creation of optimal conditions for bending and extending the pole. The second unsupported part involves creating optimal conditions for overcoming the bar. In long jumps, maintaining balance in flight and creating optimal conditions for landing. In the triple jump, maintaining balance and creating optimal conditions for subsequent take-off, and in the last jump, the goal is the same as in the long jump.
Landing.
Each jump ends with a landing phase. The objectives of any landing are to create safe conditions for the athlete and the opportunity to improve sports results (long jump and triple jump).
At the moment of landing, the jumper’s body experiences a strong shock effect, which falls not only on the body parts that are in direct contact with the landing site, but also on the distal, most distant parts from it. Internal organs are also subjected to the same impact, which can lead to various kinds of disruptions in their vital functions and diseases. The landing load can be determined by the formula:
P H _
F = ——— ,
S
where F is the load upon landing, P is the weight of the athlete, H is the height of the fall, S is the braking distance.
It is necessary to reduce the harmful effects of this factor. There are two ways: the first is to improve the landing site; the second is mastering the optimal landing technique.
The first way is reflected in high jumping and pole vaulting. With the use of foam pads, the landing area became much softer, results increased, a new type of high jump (“Fosbury flop”) appeared, and fiberglass poles appeared.
The more conservative landing spot remained in the long jump and triple jump. Despite the increase in results, landing is carried out in a pit with sand, but the second way is reflected here - creating optimal conditions for landing and rational landing technique, due to falling at an angle to the plane of the sand, as well as due to shock-absorbing flexion in the hip, knee and ankle joints with increasing muscle tension.
Goat wide
The technique for performing a vault in this case consists of jumping onto the apparatus on your knees at point-blank range, then jumping off with your legs apart. It is required to jump onto your knees, with your arms pulled back, to lower yourself onto your heels and move your torso forward. With a strong swing of your arms, push off from the projectile, spread your legs and bend your body, perform a dismount.
Training stages:
- Sitting on your heels on the floor, kneel and wave your arms.
- Do the same and come into a squat, pushing off with your knees.
- From the “kneeling while standing” position, move to the “legs apart while standing” position.
- Go to the “spread legs” position with your arms raised.
If a student begins to fall, the coach needs to secure him under the chest or back.
Horse or goat wide
Jumping onto the apparatus is done in a squat, and the dismount is done in a bending position. Execution technique: push off with your feet, lean on the projectile with your hands. Jump on it and stop in a crouched position. Quickly straightening up, push off, simultaneously bending, spread your arms outward and upward. Land in the same position.
Training stages:
- Jump up on the floor from a crouching position with a soft landing.
- Practice a jump, achieving a stable landing, from a gymnastic bench, suspended platform or low beam.
- Leap onto the projectile, stopping in a crouched position, then jump off while bending over.
The insurance also includes support for the back or chest.
Jump over a horse with arms sideways
The technique of vaulting over such a horse has its own characteristics. Leaning on the horse's arms and pushing off with your feet, you should sharply move your bent body in the direction of the side of the jump. Moving your pelvis forward, bend over the apparatus, pushing with one hand and transferring the weight to the other. Being sideways over the horse, bend over, then push off with your supporting hand. Landing occurs with your back to the projectile.
Training stages:
- From the “lying support” position, use a foot push to move to the “lying side support” position on one of the hands (alternately right and left).
- Jump onto the horse sideways at point-blank range from the bridge.
- Grab the handles, push off the springboard with your feet and perform a side jump onto the horse.
- Do the same with a running start, holding the handle.
The coach must belay the student by holding him by the forearm and under the pelvis (standing at the landing site).
Broad jump
| Category: Network Marketing Author: Anton Agafonov E-mail: WWW: |
Broad jumps
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Long jump over a horse at an angle
The technique for performing a vault in this case is as follows. Push off with your left foot from the bridge, which is located on the side, and immediately lean on the horse with your right hand. At the same time, the swing leg moves up, the pushing leg follows it. The support goes sequentially on the right, both, and left hands. It must be maintained until landing.
The gymnast's body is bent when performing. The bridge is parallel to the horse. Landing occurs sideways to the sports equipment.
Training stages:
- While sitting on a horse, lean your arms behind your body and swing your legs, then jump off the apparatus and stand with your left side towards it.
- Sitting on a horse with your legs apart and leaning behind you on the horse with your hands, with a swing of your legs, jump off at an angle on both sides alternately.
- Jump off low bars at an angle from a seat on your hip with the help of a trainer, then on your own.
- Pounce at an angle onto the horse from a distance of a couple of steps into a sitting position.
- Practice jumping at an angle with support, then on your own.
The insurance also includes support for the shoulder and under the back.
Jump training program
Preparation for both types of jumping training is similar, so first it is worth giving a set of preparatory exercises, and then considering in detail the programs for high and long jumps.
General training program:
- Before any activity, you must do a warm-up and stretching for at least 5-7 minutes;
- squat - this develops the muscles of the legs, abdomen and back, making movements more “elastic”. The norm is 50-100 squats;
- jump rope - it strengthens the calf muscles and develops endurance. You should start with 100 jumps, gradually increasing the number to 400-500. Vary your speed, take breaks;
- run. Running is good not only for your leg muscles, but also for your overall health. A 1.5-2 km run is excellent preparation for intense jumping training.
Long jump training
The most important skills, as we have already said, in long jumps are correct and strong take-off, as well as take-off speed. In addition to general exercises, trainers advise doing the following:
The benefits of jumping
Even if you are not a professional athlete and do not strive to achieve high results, jumping can be very useful. According to trainers, they develop endurance, improve general physical fitness, and have a beneficial effect on health.
- run, raising your hips high: 20 times on each leg slowly, then at medium speed and, finally, at the highest possible speed;
- train your arms - this is important for accelerating the body. Starting position: standing, legs slightly bent. Perform intense arm swings, as if you were running. Do 2 sets of 25-30 seconds;
- Don't neglect plyometic training. Perform several sets alternating: jumping onto a step, jumping off it, alternating explosive jumps with jumping into the distance. Make sure the push is correct;
- exercise with weights - this is a very effective method for training repulsion strength. Holding a barbell or a barbell (maximum 30 kg) on your shoulders, walk around the gym, paying special attention to ensuring that the pushing leg is fully straightened at the highest point of extension, and that the thigh of the swing leg is parallel to the floor during the step.
High jump training
To increase the height of a jump, explosive power is primarily important, so the main exercises should be aimed specifically at its development:
- develop the ligaments and muscles of your legs with weighted squats. Holding a light barbell (15-20 kg) on your shoulders, do 2-3 sets of 15 repetitions;
- jump high on one leg. You can jump over obstacles. In this exercise, the main thing is that there is a person nearby who can protect you from falling. Do 2 sets of 15 repetitions on each leg, alternating them;
- don’t forget about plyometrics - somersaults, explosive jumps, including from an elevation with a soft landing, are very useful for jumping athletes;
- and most importantly, the high jump itself. Starting position: standing straight, feet shoulder-width apart. Squat down so that the angle between your hips and shins is 135°, stretch your arms above your head, and then jump up sharply, reaching for your arms as much as possible. It is important that when performing the exercise, the muscles of the thighs tense more than the muscles of the legs.
After your workout, do a cool-down with stretching for 7-10 minutes.
Be sure to perform “control” jumps, write down the results - this way you can monitor the development of the skill.
Angle wide jump over a horse with handles
The vault technique here is slightly different. Having made a straight run, push off from the bridge, holding the handles, and make a 90° turn in any direction. When turning, the legs are perpendicular to the body. The weight of the body is transferred to one of the hands.
Training stages:
- Lying in an upright position, swing your legs to the sides with turns into a sitting position.
- Practice an angular dismount on low bars by swinging forward.
- From the bridge, grasping the handles, jump in place and then jump at an angle.
Insurance is necessary in the form of support for the gymnast's hand above the elbow and under the back.
Jump over a horse with arms wide, bending over
Lean your hands on the horse's handles, push with your legs and swing back. Then turn to face the projectile. Bend in the chest and lower back. While above the projectile, push off with your hand and land.
Training stages:
- Make a dismount, bending over, from low bars, swinging backwards in both directions alternately.
- The same in the support position facing outwards at the ends of the bars with a side turn towards the projectile.
- Jump with a deflection over a horse with handles wide with handles from a springboard.
- Jump over it from two bridges that stand on top of each other.
Insurance consists of supporting the student with both hands at the fulcrum.
Leg-wide vault jump over goat
When performing it, the athlete places his hands on the apparatus much in front of the body, the angle of placement must be obtuse. If it is less than 90°, additional effort will be required to raise the shoulders. The repulsion will be low.
The technique of vaulting over a goat requires spreading the legs as wide as possible at the beginning of the push. A quick push is required, after which the gymnast unbends and raises his arms up, while simultaneously moving them back. This helps him straighten up.
In the legs apart position, the gymnast bends and connects his legs, which are slightly ahead of the body. This allows you to maintain stability at the moment of landing.
Training stages:
- Jump in place, pushing off with both legs, spreading and bringing them together in the air.
- Jump with your legs apart from a height of half a meter or a meter.
- Move from a lying position with a strong push to a standing position.
- Standing at the gymnastics wall, jump in one place, spreading and bringing your legs together.
Belay - support under the chest or back, with the other hand - behind the wrist or forearm.
Gymnastics at school. Vaults.
In the process of mastering various jumps, students develop courage, determination, perseverance, jumping ability, and agility.
Depending on the stage of training, the place of jumps in the lesson is determined. Thus, training in new jumps is carried out at the beginning of the main part of the lesson, in the introductory part they perform well-learned simple jumps, and at the end of the main part of the lesson they conduct a jump on the bridge, a leg push using the in-line method of improving technique.
The vault technique is divided into several phases: run-up, jump on and off, flight before the push with the hands, push with the hands, flight after the push with the hands and landing bridge, push with the leg. Violation of the technique of at least one of the phases leads to a failure in performing the jump as a whole.
Jump with legs bent.
Push off with your feet, arms forward; With a short energetic push of your arms, while simultaneously bending your legs and pulling your knees to your chest, walk over the apparatus, straighten up, raise your arms up and out and land.
Sequence of training:
1. From a lying position with a push of the legs, go to a crouching position.
2. From a crouched position, quickly straighten up, arms up, then take the same position as at the moment of landing.
3. Leaning your hands on the gymnastic wall at shoulder level, perform jumps in place, bending your legs forward.
4. From a half-squat, arms down - jump back onto your hands, push with your hands and move into a squat.
5. From an emphasis position, crouching with your hands on the bench, jump with your legs bent over the bench.
6. Jump up while standing on your knees. Lean forward and move your arms back. Sharply straighten up at the hip joints and swing your arms forward and up, pushing off with your shins, straighten up and land.
7. From 2-3 steps of take-off, jump point-blank, crouching between the horse’s arms and dismount while bending over.
8. Jump up point-blank, squatting wide on the goat and jumping off at the same pace, bending your legs.
9. From 5-7 steps of take-off, jump with your legs bent across the goat wide.
Long jump with legs apart over a horse.
1. Jump legs apart over a goat wide.
2.Long jump with legs apart over a goat.
3. Jump legs apart over a goat wide and a rope stretched between the goat and the bridge.
4. Jump legs apart over the horse in width with handles.
5. Jump legs apart over a horse wide without handles.
6. Jump legs apart over two sawhorses placed one after the other.
7. Long jump over a horse (bridge on the side).
8. Jump legs apart over the horse in length with a non-mock placed on it.
9. Split leg jump over the horse in length (the near part is lowered).
10.Long jump with legs apart over the horse.
Jump sideways with a 90 degree turn across the horse in width.
1.From the support position lying on the floor, push off with your toes, turn to the right (left) and take a sitting position.
2. From a squat position, the emphasis lies sideways to the right (left).
3. From a lying position, with a turn to the left (right), lying sideways, to the left (right) side.
4.From the lying position, push both legs to the lying position sideways to the right (left).
5. From the support position lying sideways to the right on the horse, dismount forward.
6. From an emphasis, crouching on a horse, emphasis sideways to the right (left).
7. From a standing position, jump to a point-blank position lying sideways on a horse and dismount forward with a turn.
8. Sideways jump over a horse in width with handles from a springboard. It is important to raise your body as high as possible above the projectile.
9. Sideways jump with the help of a teacher. Stand between the student and the horse from the side of the supporting hand and support the shoulder with one hand and the other under the thigh, helping to swing and pass over the apparatus.
10. From a running start, jump sideways across the horse.
11.From a running start, jump sideways across the horse with a turn of 90 degrees.
Jump at an angle with an oblique run-up with a push of one leg across the horse in width.
To jump at an angle to the right, the bridge is installed on the left near the near part of the horse at a slight angle to the horse. Run length is 7-10m. To perform a jump, you push with your left leg, while simultaneously leaning your right hand on the apparatus. Send the swing leg up through the horse, and after pushing off, attach the supporting leg to the fly leg and pass over the horse in an angle position - legs together, torso straightened. Push off with your hands alternately (at the beginning of the jump with your right, and in the second half of the jump with your left). Walk over the horse, lower your legs, straighten up and land.
Sequence of training:
1.Sit at an angle on the floor.
2. Jump over the bench from an oblique run by stepping over.
3. Starting position – standing with your right side facing the horse. Swing your right leg, push your left while sitting on the horse from behind and dismount on both legs.
4.From 2-3 steps, jump point-blank while sitting from behind.
5. Perform a jump, making sure that the phase of sequential support with arms and legs together is clearly visible.
6. Sit at an angle on a horse.
7.Perform a jump, trying to raise your legs to a high angle position.
8.Perform an angle jump with the help of a teacher. The teacher stands at the landing site, facing the horse and supports the shoulder with his right hand, and helps under the back with his left).
9. Jump over a horse with an object (a ball, for example) at its far end.
10. Jump at an angle with an oblique run.
Literature:
1. V.D. Palyga. Gymnastics. Tutorial. M., “Enlightenment”, 1982.
2. G.P. Bogdanov. Physical education lessons in grades 4-6,7-8,9-10. "Enlightenment", 1981.
3. V.I. Filippovich. Theory and methodology of gymnastics. "Enlightenment", 1971.
4.N.A.Fomin, V.P.Filin. Age bases of physical education.
5. A.P. Koltanovsky, A.T. Brykin. General developmental special exercises.
6. B.A. Ashmarin. Theory and methods of physical education. "Enlightenment", 1979.
7. Methodological recommendations for teachers. Development of motor qualities in gymnastics lessons. V.B.Surovitsky, V.F.Moskalev, A.V.Ivanchin, V.S.Kurakin, 1986
