Plan summary table for athletics. Athletics Lesson Plan
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PHYSICAL EDUCATION LESSON PLAN
for 11th grade students
Teacher: Skorikov Ivan Andreevich
LESSON TOPIC: Athletics. Improving the technique of sprint running over a distance. Finish running technique.
Tasks:
1. Improving sprint running technique.
2. Training in running technique at the finish line.
3. Development of speed abilities, game thinking through outdoor games.
4. Formation of interest in physical education, nurturing a sense of mutual assistance and camaraderie.
Venue: sports ground;
Equipment: whistle, stopwatch, cones.
1). Construction.Greetings. Reporting the objectives of the lesson.
Drill techniques
1 min.
1 min
1 min
Check students’ readiness for the lesson (availability of sports uniform and shoes; identification of sick and absent students).
Formation in 1 line in the upper right corner of the hall. The teacher gives commands:“Stand up!” - students stand in the formation indicated by the teacher (in 1 rank) and take a front (basic) stance.Main stand - the student stands straight; heels together, toes apart, feet wide, legs straight; shoulders turned, stomach tucked; hands down; hands with clenched and bent fingers pressed to the midline of the thigh; holds his head straight; looks ahead.
"Be equal!" - students line up on their toes, take a marching stance, turn their heads to the right” and see the chest of the fourth person, considering themselves to be the first.
“Attention!” students quickly take up drillstand.
Calculates the group, receives a report from the duty officer or class physical supervisor.
“At ease!” - stand freely, loosen your right or left leg at the knee, do not move from your place, do not lose your attention and do not talk.
The teacher says: “Hello,” the students answer: “Hello.” The formulation of the tasks is specific, concise, takes into account the composition of the student, physical development; ensures continuity of previous classes with subsequent ones.
Based on the objectives of the lesson, you can make turns on the spot, change lanes, etc. To start moving, the commands are given: “Right!”, “Left in a roundabout step - march!” (lesson in the hall).
2). Slow running.
5 laps (1000m)
The command is given: “Run – march!” Even pace.
3). Exercise to restore breathing while walking.
0,5 circle
1-4: arms through the sides up - inhale (through the nose); 5-8: arms downwards through the sides - exhale (through the mouth).
4). Outdoor switchgear in motion:
1 once
Perform the task in a column (distance 1-1.5 m) over a distance of 15-20 m at a uniform pace, after completing the task, the students return at a walk (rest) to their place.
Walking on the forefoot, hands behind the head;
1 once
The back is straight.
Walking on your heels, hands behind your back;
1 once
Don't tilt your head.
Walking on the inside of the foot, hands on the belt;
1 once
Back straight, look forward.
Walk on the outside of the foot, arms to the sides;
1 once
The fingers are clenched into a fist.
A). IP - right hand up, left hand down; changing the position of the arms in arcs forward for each step.
16 once.
The step is not wide, the arms are moved back as far as possible.
B). IP - hands to shoulders; rotation of the arms in the shoulder joint: 4 circles forward, 4 circles backward.
8 once
Circular rotation for each step. Complete the task at a steady pace.
IN). IP - hands behind the head; body turns: 1 - step with the left foot, turn to the left; 2-step with the right foot, turn to the right; 3-4 the same.
12 once
Keep your elbows at shoulder level, take a wide step.
G). IP - hands forward; leg swings: 1-swing with the right leg to the left hand; 2-ip.; 3- swing of the left leg in the right leg; 4-i.p.
12 once
Try to touch your foot to your hand.
D). IP - hands on the belt; bending the body for each step: 1-bending forward to the leg, 2-p., 3-bending forward to the other leg, 4-p.
12 once
When bending your body, do not bend your knees
E). Jump with arms swinging forward, up and back.
12-16 once
Jump up while jumping
Take a step and catch your breath.
1 min.
Do it yourself.
5. Special running exercises (SBU):
The exercises are performed in a column, a distance of 1-1.5 m, on a straight line of 15-20 m (if necessary, students line up in a column of two or, depending on the width of the treadmill, 3-4 people); After completing the task, students step back to the place where they started performing the exercise.
Running with high hip lift;
1 once
When pushing off, the hip is higher, combined with an optimal tilt of the body, correct work of the hands and breathing.
Running with overlapping (overwhelming) of the shin;
1 once
Combine with relaxation of non-working muscles.
Running with straight legs forward;
1 once
Work on the forefoot.
- small multi-jump;
1 once
Hands work as in running, landing on two feet.
- jump in step;
1 once
Jump on each leg after 2 steps.
Running with a high hip raise backwards;
1 once
The torso is straight (do not deviate), raise the thigh higher, keep it higher on the foot, place the foot more firmly.
- cross step;
1 once
Arms to the sides, the body rotates around its axis.
- mincing run.
1 once
The leg is placed on the toe and fully extended at the knee joint, the shoulder girdle is relaxed.
Main part - 60 min.
1). Distance sprinting technique
5 min.
The speed of running over a distance largely depends on the rational form of movements and the ability to run without excessive stress. An important element of running is pushing off. With a powerful movement, the pushing leg straightens at the hip, knee and ankle joints. The thigh of the swing leg is energetically moved forward and upward, facilitating effective repulsion. In the flight phase following the push, the fly leg actively lowers down and straightens at the knee joint, meeting the track with the front of the foot, and the push leg bends and actively pulls itself towards the fly leg. Landing - at the moment of touching the ground, the leg bends slightly at the knee for the purpose of shock absorption.
Leading exercises for improving sprint running technique:
23 min
Perform in a group of 2 people and determine the winner of the race.
1.Running from a low start and maintaining maximum speed in the distance from 50 to 70m.
2 times
Monitor freedom of movement, running technique and increasing speed in the last meters.
2. Repeated running on segments of 100-120 m to develop speed endurance.
2 times
3. Timed running on sections of 50-80m with finishing.
2 times
Pay attention to increasing speed at the finish and throwing with your chest or shoulder onto the finishing tape (line). Races for 2 people.
4. Running a distance of 100 m at full speed (estimate).
1 once
Form races of 2 people with equal opportunities.
2 ). Running technique at the finish line
22 min
Finishing is the runner's effort in the last meters of the distance. The run is considered finished when the runner touches the imaginary finish plane with any part of the body. They run across the finish line at full speed, performing a “chest throw” onto the ribbon at the last step.
Introductory exercises for mastering finishing techniques:
Form a line one at a time on the edge of the treadmill, interval -1.5 m. Team:« Stand in one line!».
1.-I.p. - standing in a step, left leg in front, right leg behind, arms down. Perform a quick tilt of the torso forward, moving your arms back and putting your right leg forward;
- (same) with pulling the finishing tape.
3-4 times
2.-The same, but standing in a step: right leg in front, left leg behind.
5-6- once
3.- Bend forward with arms moving back when walking.
2-3 times
A sharp bend of the torso forward. Maintain posture and frequency of steps, freedom of movement while running.
3. An outdoor game to consolidate sprinting technique “Day and Night”.
The group is divided into two teams and lined up in the middle of the site with their backs to each other at a distance of 1-2 m. One team is “Day”, the other is “Night”. Each team has a “house” on its side of the court, 10-20 m from the middle of the court. The teacher, standing on the side, names one of the teams - its players must run behind the “home” line as quickly as possible, the players of the other team catch up with them and fire at them. Then everyone returns to their original places and the game repeats.
10 min
How many players they can touch (touch the opponent’s shoulder with their palm) to the home line, that’s how many points they get. You can change the IP. in the game (crouching emphasis, jumping with changing legs, etc.). Prohibited: Grabbing players by their clothes.
Final part 5 min
Slow running
1 circle
Pulse restoration.
Construction, summing up, grading.
The teacher asks whether you liked the game, what caused the greatest difficulties in improving the technique of sprinting and finishing; How students themselves assess their physical condition and abilities.
- Homework
Prepare a report on the classification of smooth running
- Organized dressing room care
Athletics is the most common sport in the summer. If well organized, it can involve a large number of sports fans.
Organizing a healthy lifestyle and introducing schoolchildren to sports is the main task that summer sports in schools should solve.
Competitions in it may include the following sports: 100 and 500 meter running, 1 kilometer cross-country, long and high jump, 4 x 200 meter relay. Any other sports may be included in the competition, by decision of the district or city sports committee.
The Sports Committee collects applications from schools to participate in competitions by the deadline. He also creates a composition of judges for competitions in summer sports included in the competition.
On the appointed day, all school teams that have submitted applications to participate in the competition gather in the designated place. As a rule, sports games are held on the sports campus of one of the schools, which allows organizing and holding competitions in established sports included in the competition.
For the general management of the competition, a general organizing committee is created, which is assigned a place on the sports campus. A medical support team for the competition is also with him.
At the command of the chief judge, all teams disperse to the competition venues. Runners go to the treadmills, jumpers go to the jumping area. The teams go to their places under the guidance of assistant chief judges, who will conduct competitions on points and keep a record of their results.
All competitions at all points are held with the active participation of representatives of the schools from which the sports teams compete. They also keep records of competition results.
At the end of the competition, the assistants to the chief judge report to the chief judge about the conduct of the competition and submit to him the results of the competition.
At a general meeting of judges, with the participation of all school team leaders, the results of the competition are summed up. These totals are communicated to all teams in their general formation at the end of the competition.
Here the teams that took the first 3 places are announced and they are awarded well-deserved prizes. When summing up the results, the best athletes who showed the best results in the individual championship during the competition are also determined.
Lesson summary
A lesson note in athletics is necessary to conduct the lesson without delays and according to a specific plan.
Children will be able to do the following exercises:
- Running with acceleration;
- Throwing a ball (at a distance and at a target);
- Standing long jump.
Our young athletes will be able to develop the following skills:
- Speed of reaction;
- Jumping and agility;
- Attention.
This activity will develop team spirit, performance and sportsmanship skills.
The lesson is best carried out on the school playground.
To conduct the lesson you will need:
- Checkboxes;
- Cubes;
- Balls;
- Skittles.
It is necessary to clarify that this summary of a lesson in athletics contains a breakdown of classes into several stages:
- Preparatory part;
- Drill exercises;
- Athletics exercises;
- Hitch.
Part 1
The first part - preparatory - is carried out for 10-12 minutes. For this, the guys should prepare by warming up, preferably a light run around the perimeter of the site.
Immediately after warming up you need to do:
- Formation along the sideline of the sports ground;
- Greetings;
- Reporting the objectives of the lesson.
Timeline – 1 minute
A little time will be allocated for drill exercises in the athletics lesson notes, about 30 seconds.
During this time you need to do:
- Turns "Right"
- Turns "Left"
- Turns "Round".
The coach must clearly give commands and accompany turns with counts.
To make the lesson more like athletics training, the exercises can be replaced with stretching exercises, so girls and boys will be better prepared for the next exercises.
What exercises are suitable:
- Tilts;
- Squats in place;
- Torso rotations.
Then, most often, according to the notes of athletics lessons, it is recommended to walk diagonally, in a snake, on the toes, on the heels, on the inner and outer arches of the foot, hands on the belt, with a roll from heel to toe, but if the exercise is replaced with a short run, it is better with acceleration, the heating of the body will be higher. In this case, the time will be spent the same, about 2 minutes.
The trainer will only have to monitor the following aspects when performing exercises:
- Correct posture;
- The head is held straight;
- Shoulders turned;
- The back is straight.
Part 2
Then technical running exercises are performed, with high hip lifts. Running exercises with jumping over cubes are also performed. Then run in a circle with incremental steps, switching to slow running and then walking.
You will need to spend 3 minutes on this.
After such a warm-up, you can run in a column with a minimum distance of 2 meters between young athletes.
You need to pay attention:
- for hand work;
- on placing the feet;
- for breathing*.
*do not hold your breath
A 2-line formation is typical in an athletics lesson plan, which will take another 30 seconds. When changing lanes, students must take two flags. Immediately after disassembling the flags, perform the outdoor switchgear on site. Athletics is a technical sport, and this type of exercise allows students to understand how difficult it is to perform work with a small object, such as a relay baton. You should spend no more than 5 minutes on outdoor switchgear with flags.
Part 3
Now the athletics lesson plan begins; you will need to spend 28-30 minutes on this part.
The guys must line up along the sideline of the court in two lines and perform running accelerations from various positions:
- High start;
- Running pursuit or tag (we hope that everyone knows the rules of tag, whoever wins is eliminated).
You can divide the guys into teams.
The basics of throwing athletics are as follows: Before starting throwing exercises, stretch your hands, elbow joints and the back of your back.
Just start throwing.
You can throw:
- For distance;
- For accuracy.
To complete this task you need to split the group into teams. In this case, first some throw, others collect and vice versa. You cannot stand as a rebounder in the throwing sector. They should be placed behind the backs of those throwing balls. It’s easy to identify the winning team; whoever has the most long-range attempts wins. Do not try to measure with a tape measure, it is easier to record the approximate result, more than 20 meters, more than 30, 40, 50, 60. If you identify throwers who show results of more than 80 meters, then immediately give a recommendation to visit a throwing sports section. Perhaps this is the future sports reserve of our country. Balls can be used either rag or tennis.
If you have sports pins, then you can throw for accuracy and here the winning team is those who make the most accurate hits.
There are guidelines for athletics for performing the standing long jump. First of all, you need to warm up your legs, and only then do exercises and tasks. The easiest way to complete tasks is to determine whose jump is longer, or grasshoppers. This will take no more than 3-4 minutes.
You need to line up the students and ask them to take turns doing a standing long jump. You can record both team and individual results. The one whose jump result is better will win.
Students, standing in ranks, take turns performing a standing long jump. The team's longest jump is recorded. The team or student whose result is better wins.
Hitch
Cooling down after these exercises will take no more than 5 minutes. In outdated manuals for lectures on athletics, the game “Svetofor” is most often recommended, where students do certain activities using cards of different colors:
- Red card - stand still;
- Yellow – walking in place;
- Green – walking around the site.
A rather primitive activity, which students prefer to do is active games.
At the end of the lesson, within 2 minutes you need to sum up the results of the lesson and note the most distinguished ones. After this, you can ask students to leave the lesson in an orderly manner.
Results
Lectures on athletics contain quite a lot of lessons and examples, on the basis of which you can draw up a plan for the year; the lesson notes on athletics can be analyzed and modified.
To formulate lesson plans, you can base your readings on the list of references. Athletics is an active sport that creates a good and positive mood for students. If the classes are structured actively and interestingly, then the lessons are attended and the classes are easy and in a good atmosphere.
You can use this example lesson as a synopsis for a physical education lesson. Athletics is replenished by the ranks of athletes who were lucky enough to get acquainted with its basics at school.
Workout 1.
Objectives: 1. To familiarize yourself with the safety rules for athletics.
2. Teach the basics of proper running technique at a slow and fast pace.
3. Development of special physical qualities.
Introductory part - 20 minutes.
1. Safety briefing (briefing No. 05-01) - 3 minutes.
2. Warm-up run 3 laps (1 lap in the forest) - slow pace - 5 minutes. Heart rate no more than 120 beats per minute - measure immediately after running. (from the first training, train your heart rate not to exceed this level).
3. Warm-up - 12 minutes.
1.I.P. - narrow stand with legs apart, hands on the waist. Circular movements of the head to the right and left.
2.I.P. - narrow stance with legs apart. Circular movements of the arms forward and backward.
3.I.p. - narrow stance with legs apart, left hand at the top, right hand at the bottom. Multidirectional circular movements of the arms forward and backward.
4.I.P. - main stand. Springy bends forward, palms touch the ground, do not bend your legs.
5.I.P. - narrow stance with legs apart. Bend backwards, touching your heels with your hands.
6.I.p. - lunge forward with the right. "Spring." Change legs by moving your legs
back and forth.
7.In pairs. Swing your legs. Swing forward to raise your hip as much as possible
up, bending your leg at the knee. Swing back to overwhelm
shins.
8.In pairs. Standing on one leg, the other bent at the knee joint.
The foot is held with the same hand. Bent leg abduction
back - up with straightening it at the knee.
The main part is 1 hour 20 minutes.
1.Teaching proper running technique - 30 minutes.
1) I.p. - stand on toes. Walk in place with your feet on the front of your feet (heels do not touch the support).
2) Running in place on the forefoot for 5 seconds, followed by a transition to running moving forward (start at the flag) to the middle at a slow pace, to the gate at a fast pace.
3) Running along a corridor 50 cm wide with the aim of teaching straight running - 200m (1 lap). They run in 3s on the track (try to run along their line).
4) Running along the markings: 60,70,80 cm (check the boxes) in order to teach running with different stride lengths.
5) Running in place with different frequencies of movements per unit of time (for example, perform 10 and 15 steps, 8 and 10 steps in 10 seconds).
6) Running forward with different step frequencies per unit of time (for example, perform 10 and 15 steps, 8 and 10 steps in 10 seconds).
7) Running with a high hip lift over a period of 20-30 m with a gradual increase in speed. The emphasis is on a faster and more energetic lowering of the hip of the swing leg down, as if under oneself.
8) Running a segment of 20-3 Ohms. in a straight line with the feet placed in front, “under you.” Twice at a medium pace and twice at a fast pace.
9) Running at an acceleration of 30m. the first 10-15m. - quickly increase speed to the maximum, then gradually reduce running speed. Draw students' attention so that when they smoothly slow down their running speed, they do not put their foot forward to slow down.
10) I.p. - narrow stance with legs apart, body slightly tilted forward,
arms bent at the elbow joints at right angles, perform
movements of the arms as if running. Perform average hand movements
and at a fast pace (3-4 episodes of 10-15 seconds each), pay special attention
to a wide amplitude and free movement of the arms in the shoulder joints.
2. Rest - 10 minutes.
3. Exercises to develop running speed - 20 minutes.
6-8 accelerations at 15-20m.
3)Running for short periods (20-30m) at maximum speed, 3-4
times with a rest interval of 1.5-2 minutes.
4.Playing football - 20 minutes.
Outdoor games to develop running speed.
1. “Who will take the ball from the circle faster” with preliminary running around
flags diagonally. The ball lies in the center of the diagonal (the player must
pick it up on the way back).
2. “Day and Night” Two teams stand with their backs to each other at a distance
1-2m. One command is “day”, the other is “night”. Each team has its own
There is a “house” on the side of the site. At the teacher's signal, the players named
teams try to hide in their “home”, and the players of the other team
grease them while driving to “home”. How many people have been insulted?
earned so many points.
Z.Game at will.
Workout 2.
Objectives: 1.Improving the basics of proper running technique.
2.Teach the technique of low start and starting acceleration.
3.Development of speed abilities.
Introductory part - 20 minutes.
1. Warm-up run - 10 minutes. Heart rate no more than 120 beats per minute.
2. Warm up with a jump rope - 10 minutes.
1) I.p. - narrow stance with legs apart, rope folded in four around the neck,
arms are bent.
1-2 straighten your arms up and, pulling the rope, arms up, turn your torso to the right, stretch;
3-4 - the same to the left. 2) I.p. - main stance, rope folded in four at the back.
1 - bend forward, lowering the rope to the middle of the shins;
4 - i.p. 3) I.p. - a jump rope folded in four at the bottom.
4 - stand in i.p.
4) I.p. - kneeling, double-folded jump rope below. 1 - pulling the rope, arms up - to the sides, right leg to the side;
4 i.p. 5-8 - The same, but in the other direction.
2, with an active effort of the hands, tilt the torso towards the knees;
3-4 - i.p.
3-4 - i.p.
1. Improving the basics of proper running technique - 40 minutes.
1) In a standing position, running movements of the arms with maximum frequency: a) with light weights (dumbbells weighing 1 kg); b) without weights, 3-4 series of 10-15 seconds.
2) Running in place with active work with your arms 3-4 times for 10-15 seconds.
3) Running in place with an emphasis on the work of the hands, at the signal - acceleration of 20m. 2-3 times.
4) I.p. - narrow stand with legs apart, arms bent at the elbows at right angles.
1 - rise on your toes;
2 - i.p.
The arms work as if they were running. Gradually increase the pace of the exercise. 2-3 episodes of 20-25 seconds.
5) Running at an average pace with a gymnastic stick behind your back for 2-3 minutes.
6) Run at an average pace for 2-3 minutes. With an emphasis on the correct position of the torso and head.
7) Combined exercise: running with a backward shin sweep (15m), with a high hip lift (15m), jumping run (15m) and with acceleration (15-20). 2-3 times.
8) Run 15-20m. from the move at maximum speed, 3-4 times.
9) Imitation of fast running while leaning on the uneven bars. 3-4 times for 15-20 seconds, alternating with rest for 1.5-2 minutes.
10) Jumping over 6-8 obstacles (30 cm high), 3-4 times 10-15 m.
11) I.p. - standing upright, scoop up the “sand” with your foot, trying to forcefully throw it back. 15-20 movements with both legs.
12) Run 15m. on straight legs due to flexion and extension at the ankle joints, 3-4 times.
13) Running with jumping from foot to foot with a high rise of the knee of the swing leg and full straightening of the push leg (15-20 m). 3-4 times.
14) Running 25-ZOm with a high rise of the hip and subsequent raking movement of the shin downwards back (“wheel”). 3-4 times.
15) Run 20 m with the shin whipping backwards. 2-3 times.
16) Mincing run for 3-4 minutes.
2.0 rest - 10 minutes. A game of dodgeball.
3.Low start technique training - 30 minutes.
1) Starts from various starting positions (standing bent over, from a lying position, from a kneeling position, from a crouching position).
2) Standing on a strongly bent push leg, the torso is horizontal, the other leg (straight) is laid back. The arms are bent, one in front, the other behind. From this position, start running, maintaining a horizontal position of the torso for as long as possible.
3) Execution of commands “Get started!” (low start) and “Attention!” without starting blocks.
4) Running from a low start without pads (without a signal and at the teacher’s signal).
5) Installation of starting blocks. The front block for the strongest (pushing) leg is installed at a distance of 1.5 feet from the start line, and the rear block is 1.5-2 feet from the front (or at a distance of the length of the shin from the front block). The support platform of the front block is inclined at an angle of 45-50*, the rear - 60-80*. The width between the pads is usually 10-12 cm.
6) Execution of the commands “To start!”, “Attention!”. At the command “Start!” you need to stand in front of the starting blocks, squat down and, resting your palms on the track, place your stronger leg on the front block and the other on the back block. Then, leaning on the knee behind your standing leg, place your arms straight close to the starting line. They should be shoulder-width apart, with the fingers forming a high arch. At the command “Attention!” you should smoothly raise your pelvis slightly above shoulder level, and move your shoulders slightly forward beyond the line of support of your arms. Your feet rest on the starting blocks. The student must maintain this position motionless for 2-3 seconds.
7) Pushing out from the starting blocks without a step. Land on your hands. To soften impacts, place a mat in front of the pads.
8) Running from a low start from the blocks (without a signal and at the teacher’s signal).
The movement when exiting the start is performed as quickly as possible.
The propulsion (pre-launch) installation for students should be
is not aimed at strong repulsion from the pads, but at quick
completing the first step.
The final part is 20 minutes.
1. Exercises to develop running speed - 10 minutes.
1) A sharp transition to acceleration at a signal during a slow run.
6-8 accelerations at 15-20m.
2) Shuttle run on a 10m segment. 2-3 episodes 4-5 times per episode.
3) Running for short periods (20-Zohm.) at maximum speed, 3-4 times with a rest interval of 1.5-2 minutes.
2. Games as desired - 10 minutes.
Workout 3.
Objectives: 1.Improve low start technique.
2.Teach the technique of running for short distances (30m).
3.Develop speed and strength qualities.
Introductory part - 20 minutes.
1. Warm-up run - 8 minutes.
2. Warm-up with a skipping rope - 6 minutes.
1) I.p. - narrow stance with legs apart, a rope folded in four around the neck, arms bent.
1-2 - straighten your arms up and, pulling the rope, arms up, turn your torso to the right, stretch;
3-4 - the same to the left.
2) I.p. - main stance, rope folded in four at the back. 1 - bend forward, lowering the rope to the middle of the shins;
2-3 - two springy bends, pulling yourself to your feet by the rope;
4 - i.p.
3) I.p. - a jump rope folded in four at the bottom.
1 - putting your left leg back (farther) and bending your right, take a lunge position with your right leg;
2-3 - two springy swings with the rope resting on the knee;
4 - stand in i.p.
5-8 - The same, but leaving the right leg behind.
4) I.p. kneeling, double-folded jump rope below.
1 - pulling the rope, arms up - to the sides, right leg to the side;
2-3 - two springy tilts to the right;
4 - i.p.
5-8 - The same, but in the other direction.
5) I.p. - main stand, rope folded in four at the bottom.
1 - sit down and grab your shins with a jump rope;
2 - with an active effort of the hands, tilt the torso towards the knees;
3-4 - i.p.
6) I.p. - rope stretched from behind under the heel of the left foot, arms to the sides.
1-2 - lifting the leg with the rope back and leaning forward, maintain balance (“swallow”);
3-4 - i.p.
After 3-4 repetitions - the same, but with the other leg. Keep your back arched.
7) I.p. - hold the rope by the ends (lowering it from behind). Run, raising your knees high in place and moving forward, rotating the rope forward.
8) Various jumping ropes (on one, two legs).
3. Special running exercises - 6 minutes.
1) Running with high hips in place and in motion.
2) Running by jumping forward (vigorously pushing off with your foot) with a gradual increase in tempo.
3) Mincing run. The exercise should be performed in small, but fast and free steps.
4)Running with the shin sweeping back in place and in motion.
5) Jumping up while moving forward.
6) Triple jump.
7) Jumping on one leg with forward movement.
The main part is 1 hour 20 minutes.
1. Improving low start technique - 30 minutes.
1) From the position of the arm in support (the torso is vertical or slightly tilted), push off the support with your hands, performing running movements with them.
2) Standing on one leg against the wall. The push leg is raised, bent at the knee. On command, a sharp change of legs (attention is focused on the rapid rise of the swing leg).
3) Standing against the wall on a bent pushing leg, extension and flexion of the supporting leg in combination with the movement of the fly leg. Take the toe of the swing leg “on yourself”, combine the end of the swing with the end of straightening the supporting leg in all joints.
4) Tilts of the body while walking. The front leg is slightly bent, arms are lowered. At the teacher’s signal, a sharp movement forward with the head and shoulders. The leg standing behind, with an active movement of the hip, is carried forward along the shortest path, and the leg standing in front pushes the student forward with increasing effort, he takes a position as when running from a low start at the moment of leaving the blocks and starts running.
5) Walking lunges. The body is tilted, the head is slightly lowered. At the teacher's signal, quickly start running.
6) I.p. standing, legs bent. The arms are pulled back by the partner. The body moves forward. When lowering your arms, quickly return to the starting position and start running.
7) Quick change of legs in different positions: a) in a rest position with your arms lying on a gymnastic bench; b) one foot is placed on the bench; c) in a deep lunge; d) holding a gymnastic stick on his shoulders.
8) Standing long jump from a low start position: a) without pads; b) with support on the starting blocks.
9) Starts from the “kneeling” position (start from two knees): a) without support on hands; b) supported by hands.
10) Start from a standing position on one knee (flying leg), torso
straight, hands behind your back, on your belt or down.
11) Running in a lying position for 5-7 seconds. With the transition to distance running.
12) Continuous transition from the “crouched emphasis” position to the “lying position”
(“mixed stops”) 5-7 sec. With the subsequent transition to running
distashuti: a) from the position “crouched”; b) from the “stop” position
lying down."
13) Running from a low start with support from your hands at a height of 30-40 cm. from the treadmill. As a support, you can use parallel gymnastic benches, pedestals, etc. at a distance that allows you to run between them after the start.
14) Starts from various starting positions: a) sitting on the floor facing (and back) forward; b) lying on your stomach; c) lying on your back with your head (and legs) towards the starting line.
15) Long jump from a place, followed by an instant start and running along the distance.
16) I.p. - half squat or squat. Throwing the ball forward and then quickly starting, trying to catch up with the flying ball.
17)Maximum pressure on starting blocks at different angles
in the knee joint.
2.0 rest 10 minutes.
Playing football, volleyball.
Z. Training in short-distance running techniques 30 minutes.
1) Running by jumping from foot to foot - 100m, the remaining half a circle - by walking.
2) Running with high hips raised 10-15m. with the transition to running along the distance.
3) The same, but performing the exercise in a straight line 5 cm wide. (draw).
4) Jumping 10-15m. with the transition to running along the distance.
5) Running at an even, calm pace, with the foot placed on the front part, with an increase in speed at the teacher’s signal.
6) Running with acceleration (gradual increase in speed) - 100m. Running speed increases as long as freedom of movement and its correct structure are maintained.
7) Running at a slow pace: at the signal, jump “in step” (pushing off with your left or right foot).
8) Running with a rapid increase in speed and subsequent movement forward by inertia.
9) Running against the clock (30m) - 5 series.
10) Running against the clock (60m) - 3 series.
4.0 rest - 10 minutes.
Playing football, volleyball.
Final part 20 minutes.
1. Development of speed and strength qualities - 10 minutes.
1)Running with high hip lifts, in place and with slight forward movement at different paces.
2) Jumping on both legs with a slight advance and pulling the bent legs (hips) to the chest. 2-3 episodes but 10-20 times girls and 15-30 times boys.
3) I.p. - crouching emphasis. Jumping up into a bending position. 8-10 times.
4) standing long jump. 8-10 times with or without fixing the jump distance.
5) Triple jump from a place. 4-6 times with or without registration of the result.
6) Jumping on one leg then on the other, moving forward. 5-6 times.
7) In pairs. "Pistol." 4-6 times on each leg for girls, 6-8 times for boys.
8) Multi-jumps on both legs - 4-6 times on segments of 10-15m.
2. Game “Who can pick up the tennis ball faster” - 10 minutes. Players of opposing teams stand in ranks with their backs to each other at a distance of 2 m. between the teams, in the middle there are tennis balls according to the number of players in the team. Players begin to perform various exercises, at the command “hop”, players of opposing teams try to be the first to grab the ball.
Lesson outline
in athletics for 7 A class
Purpose of the lesson: to educate personality:
Having knowledge on TB in athletics lessons, on the technique of performing starts
Able to perform various types of starts, SBU, starting acceleration, ball throwing.
With a developed sense of the need for motor exercises
Lesson topic: Throwing a small ball at a distance. Low start.
Tasks:
Strengthen the technique of low start and starting acceleration.
Improve the technique of throwing a small ball at a distance.
Develop speed, agility and coordination of movements.
Cultivate purposefulness, consciousness, and hard work.
Equipment: pads, tennis balls, whistle, flags and stopwatch. Date:
Venue: sports ground
Time: 45 min.
Conductor: Yu.T. Baigunusova Particular tasks Lesson content Dosage of weapons of mass destruction
Introductory and preparatory part 8-10 min
Organize those involved in Construction. Reporting the objectives of the lesson.
View a presentation on performing low starts and throwing the ball. 1-2 min Develop the skill of collective action Reformation, drill exercises on the spot.
1-2 min
Develop correct posture Walking:
- on socks;
- on the heels;
- on the outside of the foot;
- in a half-squat;
- in a squat.
30 sec
30 sec
30 sec
30 sec
30 sec Ensure correct posture: back straight, shoulders turned.
Activate body functions.
Develop coordination of movements.
Strengthen leg muscles. Run:
- uniform;
- cross steps with the right side;
- cross steps with the left side;
- backwards forward;
- taskless running “March”
3 min
30 sec
30 sec
30 sec
1 min Monitor your breathing and coordinated work of your arms and legs. Pay attention to maintaining distance.
Organize students to go to the outdoor switchgear. Walk at a free pace while restoring breathing.
Rebuilding from column 1 to column 2.
30 sec
Prepare for the main part the Outdoor Switchgear Complex without objects.
3-4 min. See card.
Prepare your leg muscles for running exercises. Special exercises:
- with high hip lift;
- sweeping the lower leg backwards;
- jumping in step;
2-3 min Performed in two columns. Pay attention to the frequency of steps and technique.
Main part 20-25 min
1.Low start is the most common way to start sprinting, as it allows you to start running faster and develop maximum speed in a short period. To ensure comfort and strength of foot support, starting blocks or starting machines are used. Low start:
On command: “To the start!” The student steps over the starting line and stands so that the blocks are behind him. Next, the student squats, places his hands on the ground, and rests the foot of his strongest leg on the support pad of the rear block. Then he lowers himself onto the left knee of the leg resting on the back block, pulls his hands behind the starting line and places them close to it so that the body is supported by the hands, the thumbs are turned inward, and the rest are turned outward (you can lean on the hands with bent fingers). The elbows should be straight, but not tense, the shoulders should fall slightly forward. The back should be rounded, but not tense. The head freely continues the line of the body, and the gaze is directed forward at a distance of 0.5–1 m from the starting line.
On command: “Attention!” the student lifts the knee of the leg resting on the back block from the ground, raises the left pelvis slightly above the shoulders and moves the torso forward upward. The weight of the body moves to the arms and the front leg.
Move from the position “To the start!” to the “Attention!” position follows smoothly.
Then you need to stop all movements, waiting for a shot or the command: “March!”. After the shot or command: “March!” the student lifts his hands from the track and 86360-588645 simultaneously pushes off from the blocks. The first leg to come off the block is the one standing behind, which is brought forward and slightly inward by the thigh. To reduce the time and path of the foot from the block to the place where it is placed on the ground, the first step should be creeping, i.e. you need to bring your foot as close to the ground as possible. - starting acceleration.
Guidelines
1. On the count of “one” - the hand with the ball is pulled back at shoulder level, the right leg is bent, the torso twists and bends to the right, on the count of “two” - turning with the chest forward, straightening the right leg and raising the hand with the ball forward, press “stretched bow” position, on the count of “three” - throw.
2. Perform the throw over the shoulder followed by passing forward with the right side, pay attention to the jerk with the left hand back.
3. With an active stance of the left leg, perform throwing, pay attention to the full extension of the legs, straightening of the torso, moving the chest forward and up without bending to the sides and forward.
4. Monitor the work of the pelvis and the whip of the hand
4-5 min
4-5 min
4-5 min
5-8 min
Focus on common mistakes.
1. Starts from various starting positions: from a standing position bent over, from a position lying bent over, from a position standing on your knees, from a position standing on one knee (swing leg), body straight, arms down.
2. Stand on a strongly bent pushing leg, torso horizontally, take the other leg (straight) back. The arms are bent, one in front, the other behind. From this position, start running, maintaining a horizontal position of the torso for as long as possible.
3. Tilts of the torso while walking. The front leg is bent, arms are lowered. At the teacher’s signal, a sharp movement forward with the head and shoulders. The leg standing behind, with an active movement of the hip, is carried forward along the shortest path, and the leg standing in front pushes the student forward with increasing effort, he takes a position as when running from a low start at the moment of leaving the blocks, and starts running.
4. Execution of commands: “To the start!” and “Attention!” without starting blocks. The teacher checks the correctness of the students’ starting positions and eliminates errors. Only after all students have mastered the starting positions can they move on to learning to run from a low start.
The projectile is held above the shoulder just above the level of the head, and the elbow joint should not be lower than the level of the shoulder, and the angle between the shoulder and forearm should be more than 90°. This position of the throwing hand is considered the most effective before performing the second part of the run-up - preparing for the throw.
throwing should be performed in two ranks or groups of 8-10 people
Practice the technique of starting positions.
2. Throwing a small ball
Final part -5 min
Summarizing.
Leaving the locker room. 1 min
2-3 minutes Mark the class for active and good work in the lesson. Give recommendations
CARD No. 1
ORU COMPLEX
Exercise 1 I.P. – O.S. hands on the belt; 1 – hands to shoulders; 2– stand on your toes, arms up; 3 – hands to shoulders; 4 – return to I.P. 4-8 times
Exercise 2 I.P. – O.S., arms to the sides; 1-4 – rotation of the forearms inward; 5-8 - rotation of the forearms outward. 4-8 times
Exercise 3 I.P. – O.S., arms to the sides; 1-4 – circular rotation with arms forward; 5-8 - circular rotation with arms back. 4-8 times
Exercise 4 I.P. feet shoulder-width apart, hands behind the head; 1, 2 – turn the body to the right; 3, 4 – turn the body to the left. 4-8 times
Exercise 5 I.P. – legs apart, arms up in the castle; 1 – 2 – body tilt to the right; 3 – 4 – also to the left. 4-8 times
Exercise 6 I.P. – wide stance with legs apart, hands on the belt; 1 – tilt towards the right leg; 2- tilt forward; 3 – tilt towards the left leg; 4- I.P. 4-8 times
Exercise 7 IP - lunge on the right leg, hands on the knee; 1-3 – springy movements in the lunge position; 4 – turn into a lunge on the other leg. 4-8 times
Exercise 8 I.P. – O.S., hands behind your head. 1 – squat; 2 - IP. 15-20 times
Exercise 9
Jumping in place at the sound signal, turn 1800 10 times
