In school lessons there is a special exercise for working with a medicine ball, and we need to figure out what the standards, techniques and ways of performing such an activity are. There is even information on the Internet that the boxers Klitschko brothers trained their famous blows of enormous power with the help of a medicine ball.

Why exercise with a medicine ball? – The main task is to develop in children the speed and speed of reaction, endurance, accuracy and working with the ball will allow them to develop physical skills where a quick change in direction of movement is necessary.

Methodology and technique of throwing the ball

Standards for throwing a ball weighing 1 kg from a sitting position

Throwing a 1 kg medicine ball from a sitting position, in cm	Boys			Girls
1 class	295	235	195	245	220	200
2nd grade	310	245	215	280	215	175
3rd grade	360	270	220	345	265	215
4th and 5th grade	380	310	270	350	275	235
6th grade	430	350	305	355	300	250
7th grade	465	415	390	430	350	300
8th grade	565	435	395	480	390	340
9th grade	695	530	430	545	445	385
Grade 10	795	600	480	580	470	405
Grade 11, 2 kg boy / 1 kg girls	810	630	520	600	500	450

Note: It is better to check the standards and weight of the projectile with the school teachers.

Ball weight can range from 1kg to 8kg+ depending on the exercise goals.

Heavy fitness balls weighing more than 8 kg, diameter 37 cm are designed for fitness classes to strengthen throws and grips. Training with a soft ball is safe and comfortable, and does not pose a risk of injury. Increasingly popular with fitness clubs and CrossFit training.

Friends, play sports and everything will work out for you.

Sincerely, the editors of the site!

If anything is indicated incorrectly, please help in the comments.

• 1. Throwing a small ball at a target (target board) from a front stance and I.P. left foot forward.
• 2. Throwing a small ball from a distance of 6 m into the backboard for a rebound distance.
• 3. Throwing a small ball into a certain area.
• 4. Throwing a small ball at a distance from various (previously studied) starting positions.

• 5. In pairs. Imitation of the beginning of the final effort. The thrower is in I.i. for throwing from a place, standing sideways in the direction of throwing, the arm is pulled back and straightened. The partner, standing from the side and behind, holds the thrower by the hand with his right hand, and with his left, resting on the shoulder blade, pushes him forward. The movement begins with turning the right leg with the heel outward, followed by its extension, moving the pelvis forward with the yellow leg and moving the chest forward and up. At the same time, the arm bends at the elbow joint. The partner, holding the hand, helps to bend the arm in the desired direction at the elbow joint, makes one feel the work of the muscles in this position.
• 6. Throwing a small ball while standing sideways in the direction of throwing. Before performing the throw, simulate the beginning of the final effort 1-2 times and after returning to the I.p. perform a throw.
• 7. Throwing a small ball from a standing position sideways in the direction of throwing into a corridor 10 m wide.
• 8. Imitation of placing the left foot and grabbing the projectile when performing a throwing step.
• 9. Throwing a small ball with one step. The exercise is performed in pairs. The partners are at a distance from each other that allows them to catch the ball after it bounces off the ground.
• 10. Throwing a small ball from one step to a distance in a corridor 10 m wide. It is carried out in the form of a competition, with the results announced, giving each student three attempts.

To successfully master the throwing technique, it is necessary to develop in schoolchildren physical qualities, first of all, flexibility and speed-strength. All teachers physical culture know that one of important conditions to master correct technique throwing is good mobility in the shoulder and elbow joints and thoracic spine. The following are useful for these purposes: exercises.

Complex I.

• 1. I.p. - o.s. On the count of 1 - step with the left, arms through the sides up and back, bend over; 2 - I.p.; 3-4 - the same with a different yoga step. Repeat the task 6-8 times.
• 2. I.p. - o.s. On the count of 1 - tilt back; 2 - Il; 3 - lean forward, touch the floor with your fingers; 4 - Ile Repeat the task 10-12 times.
• 3. I.p. - stand with your legs apart, in your arms extended forward, with a gymnastic stick. Twisted by moving straight arms back and forth with a gymnastic stick. Repeat the task 8-10 times.

Complex II.

• 1. I.p. - sitting on his heels, holding a medicine ball in his hands. Throw the ball from behind the head with both hands forward and upward, moving your arms back as far as possible. Repeat the task 8-10 times.
• 2. I.p. - sitting on your heels, hands on your belt. On count 1 - turn the body to the right; 2 - I.p.; 3-4 - the same in the other direction. Repeat the task 8-10 times.
• 3. I.p. - gray legs apart. On count 1 - tilt to the right with a turn of the torso and touching the toe of the leg with the opposite hand; 2 - I.p.; 3-4 - the same in the other direction. Repeat the task 6-8 times.

Complex III.

• 1. I.p. - standing with your back to the gymnastics wall, grab the bar with your hands. On count 1 - step forward with your left hand, straighten your arms; 2 - I.p.; 3-4 - the same on the other leg. Repeat the task 6-8 times.
• 2. I.p. - standing facing the gymnastics wall, grab the bar with your hands at shoulder level. Springy forward bends. Repeat the task 10-15 times.
• 3. I.p. - standing with your back to the gymnastics wall, left leg in front, grab the bar with your right hand at shoulder level. Exit to the “stretched bow” position. Repeat the task 10-12 times.

Complex IV.

• 1. I.p. - lying on your stomach, arms up. Bend your torso, lifting your legs and head. Repeat the task 10-12 times.
• 2. I.p. - lying on your back. On the count of 1-2 - raise your legs, touch them to the floor behind your head; 3-4 - I.p. Repeat the task 4-6 times.
• 3. "Bridge". Repeat the task 5-6 times.

The given sets of exercises for the development of motor qualities must be included not only in lessons in which throwing is learned, but also in classes in other sections of the curriculum.

During athletics lessons, it is necessary to develop in students and speed and strength qualities. To do this, you should include the following simple complexes in your classes: exercises.

Complex I.

• 1. I.p. - o.s. Alternate and quick squats on the right and left legs. Repeat the task in 2-3 series 5-10 times.
• 2. I.i. - low squat, hands on hips. Jumping out of a low squat. Repeat the task in 2-3 series 6-8 times.
• 3. I.p. - crouching emphasis. On the count of 1 - lying down; 2 - I.p. Repeat the task in 2-3 series 6-8 times.
• 4. I.p. - lying position. Flexion and extension of the arms while lying down. Repeat the task in 2-3 series 8-10 times.

Complex II.

• 1. I.p. - stand with legs apart, feet parallel. Jumping from foot to foot. Execute quickly. Repeat the task in 2-3 series of 10-12 times.
• 2. I.p. - o.s. Standing long jump. Repeat the task in 2-3 series of 5-6 jumps.

Complex III.

• 1. I.p. - standing to the left (right) of gymnastic bench. Jumping on two legs over a bench. Repeat the task in 2-3 series 8-10 times.
• 2. I.i. - stand with your legs apart, holding a medicine ball in your hands behind your head. Throwing balls of different weights (0.5-2 kg) with both hands from behind the head into the wall. Repeat the task 10-12 times.

Complex IV.

• 1. I.p. - resting your palms against the wall. Pushing away from the wall with clapping hands. Repeat the task in 2-3 series 8-10 times.
• 2. I.p. - squat Jumping on two legs in a squat position. Execute quickly. Repeat the task in 2-3 series 8-10 times.
• 3. I.p. - lying on your forearms from behind, gripping the edges of the gymnastic bench with your hands. Extension and flexion of arms. Repeat the task 10-12 times.

When used purposefully, throwing is of great benefit in teaching schoolchildren exercises with medicine balls. In all medicine ball exercises, it is very important to consistently engage the muscles of the legs, torso, and throwing arm(s). The teacher should constantly monitor the release of the ball in the correct trajectory. It is important to ensure that those involved maintain a stable position after releasing the projectile. As an example, we present two sets of exercises with medicine balls, the weight of which is selected taking into account the age of the participants. If desired, each physical education teacher can significantly expand these complexes, complicating the exercises and creating additional conditions for their implementation.

Complex I.

• 1. I.p. - stand with legs apart. Medicine ball in hand. Throwing a medicine ball with both hands from below forward and upward after a preliminary swing. Repeat the task 8-10 times.
• 2. I.p. - Same. Throwing a medicine ball with both hands from the chest forward and upward with a preliminary squat. Repeat the task 6-8 times.
• 3. I.p. - Same. Throwing a medicine ball forward and upward with both hands from behind the head. Repeat the task 6-8 times.

4. I.p. - well, the left (right) leg is in front. Throwing a medicine ball forward and upward with both hands from behind the head. Repeat the task 8-10 times.

• 5. I.p. - Same. Throwing a medicine ball with both hands from below back and up over the head after a preliminary swing. Repeat the task 8-10 times. Complex II.
• 1. I.p. - sitting on the floor, holding a medicine ball. Throwing the ball forward and upward with both hands from behind the head. Repeat the task 10-12 times.
• 2. I.p. - Same. Throwing a medicine ball forward and upward with one hand from behind the head. Repeat the task 5-6 times with each hand.
• 3. I.p. - Same. Throwing a medicine ball with both hands from the chest forward and upward. Repeat the task 8-10 times.
• 4. I.p. - wide stance, holding a medicine ball above your head. Throwing a ball on the floor in front of you. Execute quickly. Repeat the task 10-15 times.
• 5. I.p. - o.s. Throwing a medicine ball with both hands from behind the head forward and upward with a step with the left foot; further - with two, three, four steps (Fig. 3.18). Repeat the task 8-10 times.

Rice. 3.18.

Such exercises are included not only in physical education lessons. It is not recommended to give homework related to the acquisition and consolidation of skills in various throwing tasks to primary school students, since it is impossible to organize their safe implementation and control at home.

At the same time, homework assignments for 3rd and 4th grade students are recommended to include simple general developmental exercises for joint mobility (especially in the shoulder and elbow) and for the development of speed and strength qualities. Good results to consolidate throwing skills and develop motor qualities, the use of exercises with a rubber band.

Complex I.

• 1. I.p. - feet shoulder-width apart, hands with a rubber band at the top. Carrying straight arms back behind your back and back. Repeat the task 8-10 times.
• 2. I.p. - feet shoulder-width apart, arms to the sides with a rubber band stretched behind your back. On the count of 1, bend your arms; 2 - I.p. Repeat the task 8-10 times.
• 3. I.p. - narrow stance, left leg in front, in the right hand, laid back, a ribbon, the opposite end of which is attached to door handle. Simulation of the final throwing effort. Repeat the task 6-8 times.

Complex II.

• 1. I.p. - standing with your back to the place where the rubber band is fastened, the ends of which are in your hands, spread apart. Bringing straight arms forward. Repeat the task 10-12 times.
• 2. I.p. - standing facing the place where the rubber band is attached, both ends of which are in your hands. Bend forward, rotate the stretched band in a circle with straight arms. Repeat task 3-4 in a series of 4 circles forward, then back.
• 3. I.N. - narrow stance, left leg in front, right hand with a ribbon attached at the other end to the door handle, laid back. Simulation of the final throwing effort. Repeat the task 10-12 times.

In lessons in grades 3-4, outdoor games. The games offered for learning the technique of throwing a ball contain all the main types of throwing: distance and accuracy at a stationary horizontal and vertical target. The use of small and large (light) balls strengthens the joints and muscles of the hands, develops the eye, and improves coordination of movements. Consolidation of movement techniques in games should be carried out only after it has been learned in detail. Technically correct execution throwing should be the main condition of the game.

The most common throwing games for 3rd grade students are “Ball School”, “Hunters and Ducks”, “Accurate Calculation”, “Hit the Ball”, “Aim at the Target”, “Stop (stander)”, “Snipers” ; for students

4th class - “Dexterous and accurate”, “Lapta”, “Circular fire”, etc.

Equipment: stopwatch, visual cues (cubes). Starting position: high start.

Shuttle running - running along a 10-meter straight line with two returns (total distance 30 m). Two cubes are placed at one end of the platform, and a chair or bench is placed at the other. Taking into account the characteristics of a preschooler, we can offer game task: Having taken one cube, the child runs to the other end of the playground, puts down the cube, runs after the second, carries it and stops. The agility indicator is the time spent completing the task. The result is recorded with an accuracy of 0.1 seconds.

Endurance running

5 years - 90 m, 6 years - 120 m, 7 years - 150 m.

Purpose: to determine the ability to perform physical activity for a long time without reducing its effectiveness.

Location: playground(flat, straight running track).

Equipment: stopwatch.

Starting position: high start.

Control tests are carried out in air. Children run to the races in pairs (pick up pairs of equal level physical fitness and running speed). Each child runs according to his abilities. One attempt is given. It is advisable that the start and finish are in the same place.

Throwing a medicine ball from behind the head.

Goal: to determine the development of speed-strength qualities (strength development

muscles of the shoulder girdle and the ability to apply the necessary effort in movement).

Equipment: standing, legs slightly apart.

The child, standing at a line drawn on the floor (ground), throws the ball with both hands from behind his head as far as possible. For greater success, you should set a goal for your child: draw a line where you need to throw the ball. Throw quality: maintaining the direction when throwing (forward, down, up). The test can be used for children 4-7 years old.

Throwing a bag with one hand at a distance.

Venue: a sports ground on the site or a kindergarten gym.

Equipment: bags of sand weighing 15-200 g, tape measure.

Starting position: left leg in front, (right leg behind when throwing with the right hand) and vice versa. The sandbag is held in the right (left) hand, lowered down.

The child stands at a line drawn on the floor or ground. The teacher must explain and show the task. The child, having taken the starting position, throws the bag from the shoulder (performs three throws, first with one and then with the other hand at an arbitrary pace).

For the convenience of measuring the throwing distance, a track approximately 3-5 m wide. 10-15 m long is marked with transverse lines at a distance of 0.5-1 m from one another. On each line indicate a number corresponding to the distance in meters from the starting line.

By measuring the distance from the line closest to the place where the bag falls, the throw range is determined. Measurements are taken with an accuracy of 1 cm using a tape measure.

Jumping inlength from place.

Goal: to determine the development of speed and strength qualities.

Venue: sports ground on site or children's gym. garden

Equipment: tape measure.

Starting position: narrow stance, legs apart. Movement technique: half-squat and swing your arms back, then sharply forward; Shift the weight of the body slightly to the front of the foot. Push off energetically with your legs, arms forward and up, in flight you need to bend your legs, move your torso forward and jump as far as possible with a soft landing on both legs and stay in place without lifting your legs from the floor.

A line is drawn on the ground, on the floor, and a 2-3 m long cord is placed on the carpet. The child stands at the line (cord), touching it with his toes. He is asked to jump as far as possible. At the same time, the child is always given a goal: to jump to another mark, which ensures the best results in the jump.

When performing a jump, take into account the distance from the line (cord) to the child’s heel at the moment of landing. Landing must be on soft ground or mat. The result of the jump is measured with a measuring tape or a pointer (a two-meter bar with centimeter markings). The child completes three attempts in a row.

All results are recorded and the best one is taken into account.

Lean forward.

Goal: determine the level of development of flexibility.

Venue: group room, gym.

Equipment: measuring tape.

Starting position: sitting on the floor, legs straight, slightly apart to the sides to a width of 10 cm, knee joints pressed to the floor. Feet - on the measuring tape, heels - at the level of the zero mark. Sit so that the minus marks go to the torso, and the plus marks go from the heels forward.

Raising their hands up, the children slowly bend forward three times. When performing the exercise, you need to extend your arms as far as possible. The teacher, standing to the right of the child and placing his left hand on his back, helps him perform a low bend, lightly pressing on the child's back, and with his right hand pressing his knees to the floor.

If a child has a low result, the teacher checks the relief of his back to determine his posture.

1.4 Features of the development of children 3-4 years old

Children also have their own characteristics. fourth year life. Indicators physical development children are height, weight, chest circumference, condition of the skeletal and muscular systems, internal organs, as well as the level of motor development.

The rate of growth in the fourth year of life slows down somewhat relative to the previous period - the first three years.

The growth of children in the fourth year of life is in a certain (positive) relationship with the main types of movements - jumping, running, throwing, balance. Tall children, compared to their peers, run quickly, while short children take relatively small steps, but complement them with a high pace of movement. Running ability is also determined by others individual differences and coordination capabilities, which in this age group not big yet.

Between the ages of three and six years, annual weight increases are also approximately the same for children of both sexes.

The general pattern of development of the musculoskeletal system in the early periods of childhood is its flexibility and elasticity.

Physical exercises should be selected in such a way that the load is distributed evenly to all parts of the body. When performing general developmental exercises, you should use various starting positions - lying, sitting, on your back, stomach, etc.

A long stay in a static position tires the child and negatively affects the condition and development of the musculoskeletal system. If the teacher levels the children out for a long time before the exercise, verbosely explaining the task, spending 1.5-2 minutes, then this not only reduces motor activity, but also negatively affects children’s posture, their attention and subsequent performance of exercises.

The duration of explanations should not exceed 30-35 seconds. By the age of three, the child has significantly developed the ability to analyze, synthesize and differentiate (discriminate) stimuli environment. In these processes, a significant role belongs to direct perceptions and speech, with the help of which the child generalizes and refines the impressions he receives.

2.2 Throwing a medicine ball from various starting positions with one and two hands

1. I.p. - standing, feet shoulder-width apart, medicine ball in front of chest. Throw forward and upward.

2. I.p. - standing, feet shoulder-width apart, medicine ball behind your head. Throw forward and upward.

3. I.p. - standing, feet shoulder-width apart, medicine ball below. Throw forward and upward.

4. I.p. - standing, feet shoulder-width apart, one hand in front, medicine ball in the other. Throw forward-left (right).

5. I.p. -- standing in a forward bend, feet shoulder-width apart, medicine ball below. Throw forward and upward.

6. I.p. -- standing in a forward bend, feet shoulder-width apart, medicine ball below. Throw up and back.

7. I.p. - on your knees, medicine ball in your hands at your side. Throw forward and upward.

8. I.p. - on your knees, medicine ball in your hands below. Throw up and back.

9. I.p. - on your knees, bending over, medicine ball behind your head. Throw forward and upward.

10. I.p. - on your knees, one hand in front of your chest, a medicine ball in the other hand. Throw forward and upward.

11. I.p. - standing on one knee, bending over, medicine ball behind your head. Throw forward and upward.

12. I.p. - sitting, legs apart, medicine ball in front of chest. Throw forward and upward.

13. I.p. - sitting, legs apart, medicine ball behind your head. Throw forward and upward.

14. I.p. - sitting, legs apart, medicine ball in front between the legs. Throw up and back.

15. I.p. - lying on your stomach, bent over, medicine ball behind your head. Throw forward.

16. I.p. - lying on your back, medicine ball to your chest. Throw up.

17. I.p. - standing, medicine ball behind the head. Movement of the body back and forth, to the sides, circular movements of the body.

18. I.p. - standing, hands in front, medicine ball grasped by feet. Jump up with a medicine ball thrown forward and upward.

19. I.p. - standing still. Throwing a medicine ball in pairs (in motion).

20. I.p. - standing opposite each other. Throwing two medicine balls in pairs in place and in motion

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Exercises with a medicine ball are designed to develop and improve strength and power in athletes of those sports disciplines where it is necessary explosive force, and also strikes, throws, all kinds of jumps are used, in general, a sharp change in the direction of movements, and so on.

Medicine ball (hereinafter referred to as NM), what is it?

A medicine ball is a specially weighted training equipment used not only by athletes, but also by doctors for medicinal purposes in post-traumatic programs and rehabilitation activities. There are several various sizes medicine ball, but we recommend practicing with balls approximately identical in size to a volleyball or its basketball brother.

The mass of the ball often varies in the range of 0.5 – 4 kilograms. For beginner athletes, it is recommended to use very light medicine balls, weighing 0.5 - 1 kilogram. The emphasis should first be on right and subsequently flawless execution exercises, with a gradual subsequent increase in the weight of the projectile.

It is important to understand that firstly: every throw of the ball must be made explosive and as powerful as possible. Second key moment this is what's in this option training, you should direct the main emphasis of the load not on the arms, but on strengthening the muscles of the torso, in particular the muscles of the abs and back.

A typical beginner's mistake is that the athlete throws the medicine ball mainly due to hand strength and upper shoulder girdle. In fact you need to work with your whole body entirely, engaging the abdominal and back muscles throughout the entire throw. It is important to understand that the power, strength and direction of an attacking blow in boxing, wrestling, volleyball and other sports is provided by body work.

We strongly advise you to add medicine ball exercises to your training program in parallel with lifting weights. Even just one training session per week using medicine significantly increases the strength and power of your attacking strike after just 4-6 weeks of constant training.

Explosive strength training exercises using medicine balls and similar implements.

1. Starting position - legs apart, medicine ball in front of the chest;
   • sit down on right leg with the body tilted to the right;
   • pass the ball to your right hand, push the ball up;
   • catch the ball with both hands above your head;
   • then do the same in the other direction.
2. With both hands, throw the ball up 1-2 m and then catch it (the weight of the medicine ball is 1-3 kg).
3. Sitting on the floor, alternately transfer the NM from hand to hand.
4. Starting position - feet shoulder-width apart, with the torso tilted forward. Quickly straightening up, throw the NM upward and catch it.
5. From a squat, throw the ball up with both hands, straighten up, and catch the ball.
6. From the position: sitting on the floor, throw the ball up with both hands, then quickly assume a position lying on your back, and immediately stand up and catch the ball.
7. Starting position - NM on right hand, throw up and catch with both hands (one hand). The same goes for crouching when catching a ball.
8. Starting position - arms to the sides, LM in the right hand. Passing the ball from hand to hand over your head.
9. Throwing and throwing exercises (with cannonballs, medicine balls, stones, sandbags. Projectile weight 1-5 kg):
   • chest thrusts with two, one hand. Options: in a jump, with a change of direction;
   • with both hands simultaneously from behind the head forward and upward;
   • with both hands from below forward and upward;
   • two hands back over the head;
   • bending over, throw the ball back between your legs with both hands;
   • standing with your back to each other, throw the ball back and up across the side with your torso turned to the left (right).
   • from the “lying on your back” position, quickly push out a medicine ball with your feet; the partner must catch the ball and immediately throw it onto the feet of the lying athlete.
10. Throwing small balls with one hand from behind the head forward:
    • at the target from standing, sitting, kneeling positions;
    • over high obstacles from a standing position;
    • at targets in the direction of running or located away from the direction of running;
    • against moving targets;
    • throw at a distance from a preliminary take-off run;
    • to the distance of rebound from the wall;
    • ricochet throws at the target.

Methodical instructions: fast and maximum pace, performing exercises over time, increasing intensity.