Types of coordination
There are such types of coordination as:
- Intermuscular coordination is the interaction of all muscles involved in movement, this includes: coordination coordination of synergistic and antagonist muscles, contraction of the corresponding muscles in a certain order with sufficient intensity.
- Intramuscular coordination is the sensitivity of muscles to nerve impulses, that is, the response of muscles to innervation.
Coordination abilities:
- Ability to respond quickly. Dexterity is the ability to rearrange motor activity to suit the current situation and need. For example, calculating the force when hitting a racket or throwing a ball.
- Balance and rhythmic ability . Maintaining balance.
- Spatial orientation - this type involves the skill of orientation in time and space. For example, when catching a tennis ball, a person must visually fixate the object (ball) approaching him in order to catch it. With the development of a “sense of time” and a “sense of space,” he can catch the ball “without looking,” that is, without fixing visual attention on the ball. Once again, an excellent example would be the elements of catching or passing the ball by players in American football, where the ball is passed through a throw to a player who does not focus his eyes on the ball, but concentrates his attention and eye contact on, for example, the opposing team's defender. In American football, hockey, basketball and soccer, this type of coordination is a common occurrence. Another good example is table tennis and tennis.
https://youtu.be/Ciw9tlRy8Kw
Who needs to develop coordination of movements?
Apart from athletes, absolutely everyone needs this skill or ability, because the implementation of all human movements depends on it. As stated at the beginning of the article, motor coordination is an important skill that should be sufficiently developed in everyone, but some people need an excellent level of this motor function. For example, dancers without developed coordination simply have no chance. For athletes of any kind of martial arts, athletics, all team sports, even in motorsports, coordination plays an important role. By the way, the work of the vestibular apparatus is also one of the components of coordination. Sailing is a craft in which coordination is sometimes at the forefront of human ability.
Vertically
2. Climbing hard-to-reach mountain peaks (Mountaineering) 4. What word translated from Greek means wrestler? (Athlete) 5. An indoor facility specially built and adapted for practicing various sports. (Manege) 6. The action of an athlete or team aimed at repelling an opponent’s attack. (Defense) 9. Competitions in rowing, kayaking and canoeing, sailing (Regatta) 10. Rock climbing. (Rock climbing) 14. A sports game in which participants send a ball through a net using rackets. (Tennis)
How to develop coordination of movements?
Coordination can be developed through training. There are different methods for developing motor coordination. The most basic method is to repeat the movements many times. Another way is to perform movements at low speed and with minimal load.
Coordination can also be developed by adding new movements that will be unusual for a person. During the training process, the complexity of coordination exercises should be gradually increased. Increase demands for accuracy and consistency of thinking.
The high effectiveness of training is ensured by a quick change of position, for example, acceleration (running) from a kneeling position, or an exercise such as “head to head”, actively used in American football, in which two athletes lie on the ground head to head towards the demarcation line , after which the coach suddenly throws the ball to one of them, and the athlete who took possession of the ball must cross the line as quickly as possible. To do this, he needs to catch the ball without looking, without fixing his attention and gaze on the ball, change his lying position to a vertical one and, bypassing the opponent, cross the line. In fact, this exercise is performed with lightning speed.
Another method of developing coordination is to change the speed or tempo. To do this, you need to introduce rhythmic combinations into the training process. Another great example is the running of wide receivers in American football, which is characterized by instant stops, changes of direction and acceleration.
Also, changing the way you perform exercises can help develop coordination. For example, jumping rope not on two legs, but on one. Throwing the ball horizontally and much more. Also a very effective way to develop coordination is to exercise with non-ergonomically shaped equipment, for example, lunges with a sandbag instead of dumbbells, or squats on a balancing platform. Doing exercises with a partner or several participants also develops coordination. In pairs you can perform jumps, turns, bends, squats and lifts.
A set of exercises for the development of physical qualities
A set of exercises for the development of physical qualities.
Basova Olga Nikolaevna,
physical education teacher
Municipal budgetary educational institution
Surgut Natural Science Lyceum
Sets of exercises for the development of physical qualities in students
Complex 1
1. I.p. - stand at a distance of 0.5 m from the wall (facing it). Bending and extending your arms, resting your fingers on the wall.
2.I.p. - stand with legs apart, hands with dumbbells (up to 1 kg) to the shoulders. Lower your arms down, raise them to the sides, up, return them to i. P.
Options: IP - sitting, lying on your back.
3 Hanging on the bar: on two hands, on one hand (left, right), on bent arms.
4.I.p. - lying position (on knees, on hips). Flexion and extension of the arms.
Options: feet on a chair, face up.
5.I.p. - support on the backs of a chair or parallel bars, legs in support in front (behind). Bending and straightening of arms.
Options: legs in a tucked position, in an angle position.
6. . Pull-ups on the bar while hanging while lying down.
7 Climbing on a rope, on a horizontal ladder.
8. In pairs. Standing one behind the other, hold hands. The first one raises and lowers his arms to the sides, overcoming the resistance of the second. Partners change places after 4-6 attempts.
9. In pairs. One partner takes a lying position (face down), the second lifts his legs. Walking on your hands.
Option: lying face up.
Complex 2
I.p. – legs wide apart. Squats on the left and right leg. Option: the same with weights.
I.p. - sitting position, hands behind. Raising and lowering straight legs.
Running in place with vigorous movements of the arms and legs.
Starts from various positions (from a crouching position, lying down, from sitting and standing positions with your back to the running side) and jogging up to 10 m. After each start, rest for 30 seconds. After 8 starts, rest for 2-3 minutes.
In pairs. I. p. - standing with your back to each other, hands connected at the back at the elbow joints. Squats and half-squats, squat jumps forward, backward, to the sides.
In pairs. Pulling the partner by the hands, by the belt (legs bent, apart).
In pairs. IP - emphasis while sitting facing each other, legs bent.
Simultaneous and alternate resistance of partners with their feet.
Multi-jumps from foot to foot, on two, on one (left and right). After performing 10-12 multi-jumps, rest for 2 minutes.
Complex
1. I.p. - lying on your back, arms up: jerking your legs and torso up into a sitting angle (“jackknife”). In the final position, touch your toes with your fingers. Breathing: lying on your back - inhale, sitting at an angle - exhale. , 2. I.p. - as in the previous exercise: jerking the legs and torso up into a squat position with alternating turns of the torso to the right and left. Breathing as in the previous exercise. 3. I.p. — lying on the floor, legs bent at the knees and secured on a stand, hands behind the head: raise your head and touch your chest with your chin, then lift your shoulder girdle (tear your shoulder blades off the floor) and hold for 3-5 seconds, return to the position. Breathing: i.p. - inhale, head forward and muscle tension - exhale. 4. I.p. - lying with your back on an inclined board, head down, legs secured and slightly bent at the knees, hands behind your head: lifting your torso up and forward, using your fingers to reach your toes. Breathing - as in previous exercises. 5. I.p. - lying on your back on the floor, legs secured on a stand, hands behind your head in a lock: raising your torso and bending forward until your chest touches your knees. To complicate the exercise, it can be performed with weights on the shoulders (bar or barbell disc, kettlebell). Breathing: lying in i.p. - inhale, lift the body - exhale. 6. I.p. - sitting on your hips and buttocks on the edge of the bench, legs secured, hands clasped behind your head, lower your torso below the level of the bench, bend your back: lifting your torso and bending forward until your chest touches your knees. To make the exercise more challenging, perform it with weights on your chest or behind your head. Breathing - as with the previous exercises. 7. I.p. — lying with your back on an inclined board, head down, legs secured and half-bent at the knees, hands behind your head in a lock: lifting the body up with alternating turns left and right until the elbow touches the opposite knee. The exercise can be performed with weights on the shoulders. Monitor your breathing rhythm. 8. I.p. - lying with your back and buttocks on the edge of a horizontal bench, grab its edges with your hands: raising straight legs, trying to lower your toes behind your head. Breathing: i.p. - inhale, lift your legs - exhale. 9. I.p. — lying with your back on a horizontal bench, grab its edges with your hands: bending straight legs at the hip joints, overcoming the resistance of a rubber shock absorber (tourniquet, bandage, etc.). Breathing: i.p. - inhale, bend your legs - exhale. 10. I.p. - hanging on the bar: raising your knees to your chest. Breathing: i.p. - inhale, knees to chest - exhale. 11. I.p. - sitting on an inclined board with half-bent legs fixed at the top: turns the body left and right until the elbow touches the knee of the opposite leg. Monitor your breathing rhythm. 12. I.p. - sitting at an angle on a bench
A set of coordination exercises
- Tiptoe stand - this exercise consists of several movements and is performed with eyes closed. Only at first glance it is easy to accomplish.
- In front of each other - the exercise is borrowed from the Romberg test for neurologists. This exercise is performed with your eyes closed.
- Head rotation is often found in general strengthening gymnastics. The movement is performed by standing on your toes and closing your eyes.
- Swallow - during the exercise the center of gravity shifts to one leg. Eyes must be closed.
- Walking along a line is not a difficult exercise if you look at your feet, but if you keep your gaze straight ahead, not everyone will be able to walk straight along the line.
- Tree pose is an exercise borrowed from yoga.
- Rotation around its axis - the basis for this exercise was taken from the Chinese gymnastics Qigong.
- Holding an object on the head - various objects are used - from a book to a glass filled with water. The task is to stand for a certain time with a perfectly straight posture and not drop the object.
- Running with rotation - the exercise is running in a certain direction with a change in movement with your back, side or straight.
- The spin lineout is a drill used in American football training. The athlete rotates for a certain time (10-30 seconds) and, on command, must pass a corridor of cones for a while. The corridor can be straight, narrow or have a complex shape, such as a zig-zag. The athlete can perform the exercise with his eyes closed, moving towards the sound of the whistle. Usually, instead of cones, team players line up and hit the person performing the exercise with their shoulders.
Common name for aerobics
Since the rhythm of agricultural production and some industries (construction, for example) is associated with the rhythm of the changing seasons, in most macroeconomic problems the duration of this interval falls in the range from a month to a year [16].
In addition, it is necessary to remember that rhythmics in the school was introduced relatively recently, that enormous opportunities for improving the method open up for rhythmic teachers, that every new year of experience enriches the teacher with new creative ideas, and that therefore any recording of the experience of today, with tomorrow in mind , is a very responsible and complex task.
In rhythm there are a number of exercises and even entire sections of exercises that have become generally accepted, as if canonized, but basically rhythm is a discipline that relies to a large extent on creativity, often even on improvisation.
Dalcroze founded his Institute of Ri; Having already five thousand students, he dreamed that rhythm would become a universal art and conquer the whole world.
Horseback riding and vaulting, archery and crossbow shooting, fencing on foot and cavalry cutting in light and heavy tournament armor, swimming and crossing water obstacles (for example, on an armful of straw covered with a cloak, clinging to the tail of your horse), fist combat, duels with spears, with halberds, the art of Francis, which Tancred loved - a combat double-sided hook-axe with a short handle (you can chop, you can throw, or you can use a deer sinew tied to the handle to rip an enemy off his horse, caught with blades or a hook), and besides this - rhythm, versification, grammar and other masculine sciences.
In his music, the melody is Italian, the harmony is German, and the rhythm is French,” this is how it has long been customary to attest Meyerbeer’s creative output.
Dissimilar also rhythmically: Eliot’s original rhythm leaves room for many interpretations.
Rosenberg also included a lot of other, very diverse problems: the legend of the city of Kitezh as a theme of Russian literature, and the syntax of the epic epic, and the Ukrainian folk song, and the rhythm of Shevchenko’s poems, and the teachings of Potebnya.
Or, which is the same thing in our example, if the “rhythm” of quantizing the energies of time is in mutual correspondence.
There was something about the name and the way she said it—the faint rhythm of tone, clearly intended to give the name grace and brilliance—that set off a tiny alarm bell in his brain.
