Swimming program. Intermediate hand positions

INTRODUCTION

Swimming is one of effective means hardening of a person, contributing to the formation of persistent hygiene skills. The temperature of the water is always lower than the temperature of the human body, therefore, when a person is in water, his body radiates 50-80% more heat than in air (water has a thermal conductivity of 30 times and a heat capacity of 4 times greater than air). Bathing and swimming increase resistance to temperature fluctuations, develop resistance to colds. If swimming is carried out in a natural reservoir, then the natural factors of nature - the sun and air - also have a hardening effect. Swimming eliminates posture disorders, flat feet, harmoniously develops almost all muscle groups - especially shoulder girdle, arms, chest, abdomen, back and legs. Swimming perfectly trains the activity of the cardiovascular and respiratory systems. In people who systematically go in for swimming, the magnitude of the stroke volume of the heart increases, the heart rate at rest decreases from 60 to 55 (50) beats / min. For comparison: in non-athletes, the heart rate usually ranges from 65 to 57 beats / mi.

Swimming strengthens the external respiration apparatus, develops the correct breathing rhythm, increases the vital capacity of the lungs (VC), since the density of water makes it difficult to inhale and exhale: inhalation due to water pressure on the chest, exhalation due to water resistance. People who systematically go in for swimming have high VC and chest excursions (the VC value in swimmers-athletes is within 7000 cm3). Swimming strengthens nervous system, improves sleep, appetite and is often recommended by doctors for this purpose as a remedy. Swimming is widely used in physiotherapy exercises and medicine in case of metabolic disorders, cardiopulmonary insufficiency, contractures of the articular-muscular apparatus, etc.

Especially great is the healing and strengthening effect of swimming on the children's body. Swimming can be taught to children from infancy. Swimming strengthens the child's musculoskeletal system, also develops physical qualities such as endurance, strength, speed, mobility in the joints, coordination of movements; they also form a “muscular corset” in a timely manner. contributes to the development of good posture, preventing curvature of the spine, eliminate excitability and irritability. Children who regularly go in for swimming differ noticeably from their peers who do not go in for sports: they are taller, have higher levels of vital capacity, flexibility, strength, and are less susceptible to colds. The ability to swim is a vital skill for a person of any age. A good swimmer never risks his life while in the water.

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PROGRAM

swimming

Methods of initial swimming training

INTRODUCTION

Swimming is one of the effective means of hardening a person, contributing to the formation of persistent hygiene skills. The temperature of the water is always lower than the temperature of the human body, therefore, when a person is in water, his body radiates 50-80% more heat than in air (water has a thermal conductivity of 30 times and a heat capacity of 4 times greater than air). Bathing and swimming increase resistance to temperature fluctuations, develop resistance to colds. If swimming is carried out in a natural reservoir, then the natural factors of nature - the sun and air - also have a hardening effect. Swimming eliminates posture disorders, flat feet, harmoniously develops almost all muscle groups - especially the shoulder girdle, arms, chest, abdomen, back and legs. Swimming perfectly trains the activity of the cardiovascular and respiratory systems. In people who systematically go in for swimming, the magnitude of the stroke volume of the heart increases, the heart rate at rest decreases from 60 to 55 (50) beats / min. For comparison: in non-athletes, the heart rate usually ranges from 65 to 57 beats / mi.

Swimming strengthens the external respiration apparatus, develops the correct breathing rhythm, increases the vital capacity of the lungs (VC), since the density of water makes it difficult to inhale and exhale: inhalation due to water pressure on the chest, exhalation due to water resistance. People who systematically go in for swimming have high VC and chest excursions (the VC value in swimmers-athletes is in the range of 7000 cm3). Swimming strengthens the nervous system, improves sleep, appetite and is often recommended by doctors for this purpose as a remedy. Swimming is widely used in physiotherapy and medicine for metabolic disorders, cardiopulmonary insufficiency, contractures of the articular-muscular apparatus, etc.

Thematic lesson planning

Chapter 1

When teaching swimming, the following main tasks are solved:- strengthening health, hardening the human body, instilling persistent hygiene skills; - studying swimming techniques and mastering the vital skill of swimming; - comprehensive physical development and improvement of such physical qualities as strength, flexibility, endurance, speed, agility; - familiarization with safety rules on the water

Depends on age and fitnessdosage and load, teaching methods, as well as the speed of mastering the educational material. Children from 10 to 13 years old learn to swim the fastest. Teaching swimming to children of primary school age requires more time - due to the slow mastering of the technique of movements and the difficulties associated with organizing classes (they undress and dress slowly, they do not know commands well, they are easily distracted, quickly lose interest in the task, etc.). In addition, the preparation of a training program depends on the number of classes per week, the duration of each lesson. Conditions for classes - a natural or artificial reservoir, depth and temperature of water, climatic and weather conditions - also have a significant impact on the selection of exercises and the methodology of conducting classes. Thus, the content of the program is educational material and guidelines- should correspond to the objectives of training, the age and preparedness of those involved, the duration of the course of study and the conditions for conducting classes.

Teaching children to swim is carried out in the form of group lessons. Such classes are more effective, they have an element of competition. In group classes, it is more convenient to carry out educational work with children, using the influence of the team and thereby ensuring good academic performance. However, when working with a group, the instructor must take into account the individual characteristics of each student as an individual, as well as his ability to swim. In this regard, the methodology of teaching swimming is based on a combination of group and individual approach to those involved. Children, as a rule, are taught the technique of sports swimming, because, firstly, the contingent of young swimmers is a reserve for the selection of sports swimming; secondly, preliminary mastering of the facilitated way of swimming and subsequent retraining take more time; thirdly, children quickly lose interest in learning "non-prestigious" ways of swimming. In this regard, swimming programs provide for simultaneous training in swimming in two (similar in terms of the structure of movements) methods: front crawl and back crawl. This allows you to increase the number of exercises and change the conditions for their implementation. A variety of exercises not only develops motor learning, but also stimulates activity and interest in swimming lessons, which is a necessary methodological requirement for working with children.

Chapter 2

The whole process of learning to swim is conditionally divided into four stages.

1. Demonstration of the technique of the studied swimming method by the best swimmers; the use of visual agitation tools (posters, drawings, films, etc.) Thus, beginners get an idea about the method of swimming being studied, stimulate an active attitude and interest in classes. If conditions permit (presence of a shallow place), then the instructor allows the beginner to try to swim in the shown way.

2. Preliminary acquaintance with the technique of the studied swimming method (body position, breathing, character of rowing movements). Conducted on land and in water. Those involved perform general developmental and special physical exercises that imitate the technique of swimming, as well as exercises for mastering with water.

3. The study of individual elements of swimming technique and then the studied method as a whole. Swimming technique is studied in the following order: body position, breathing, leg movements, arm movements, coordination of movements; At the same time, the development of each element of the technique is carried out in gradually becoming more difficult conditions, which ultimately provide for the implementation of exercises in a horizontal unsupported position (working position of a swimmer). Each element of swimming technique is studied in the following order: - familiarization with movement on land. It is carried out in general terms without improving the details, since the conditions for performing the movement on land and in water are different;

The study of movements in water with a fixed support (on the spot). When studying foot movements, the side of the pool, the bottom or shore of the reservoir, etc. are used as a support. Hand movements are studied while standing at the bottom chest-deep or waist-deep in water;

The study of movements in water with a movable support. When studying leg movements, swimming boards are used as a support. Hand movements are studied while slowly walking along the bottom or lying on the water in a horizontal position (with the support of a partner); - studying movements in water without support. All exercises are performed in sliding and swimming.

Consistent coordination of the learned elements of technique is carried out in the following order: leg movements with breathing, arms movements with breathing, legs and arms movements with breathing, swimming with full coordination. Despite the study of the technique of swimming in parts, at this stage it is necessary to strive for a holistic implementation of the technique of the method of swimming, as far as the preparedness of those involved allows.

4. Consolidation and improvement of swimming technique. At this stage, swimming in the studied way with full coordination is of paramount importance. In this regard, in each lesson, the ratio of swimming with full coordination and swimming with the help of legs and arms should be 1:1

Chapter 3 The main groups of exercises in teaching swimming

When teaching swimming, general developmental, special physical exercises, exercises for mastering with water, for studying the technique of swimming, the simplest jumps into the water, games and entertainment on the water are used. Some of these exercises are used during the entire period of training, others - at some particular stage of it. So, for example, exercises for mastering with water are used only in the first lessons and are almost never used in the future. But general developmental, special physical exercises and most exercises for studying the technique of swimming are performed throughout the entire period of training.

3.1 General developmental exercises

If we talk about the benefits of general developmental and special physical exercises, then first of all it must be said that they contribute to overall physical development, bring up dexterity, coordination of movements, strength and mobility in the joints, that is, the qualities necessary for the successful development of swimming. General developmental physical exercises, strengthening the muscles of the body, develop the correct posture, develop the strength of the arms and legs, which is very important for a swimmer. Special physical exercises in form and nature of movements are close to the technique of swimming. They develop mainly muscle groups that perform the main work when swimming. In the practice of swimming, a special complex of general developmental and special exercises. It includes training material designed to be performed in the water. Usually the complex begins with warming up and breathing exercises. different kinds walking, running with jumping and arm movements. Then there are exercises for the development of the muscles of the trunk, shoulder girdle, arms and legs - tilts, squats, circular movements of the trunk and pelvis, push-ups, etc. Swinging and jerking movements of the arms and legs with a large amplitude and flexibility exercises should be performed after as the muscles warm up. The complex also includes exercises that imitate the technique of swimming on land, for example, movements of the legs and arms separately and in combination with breathing. By the nature of the movements, they are close to the swimming technique and lead those involved to its development in the water, so each complex usually ends with imitation exercises. For example, a set of general developmental and special exercises on land during training in the front crawl on the back and chest, as these methods are provided for in the swimming training program in summer health camps. Complex 1. (performed before the start of training and during the first 5-6 lessons of training the front crawl on the chest and on the back).1. Walking, running, tilting, squatting.2. I. p. - sitting, one leg is bent. Grasp the heel and toe of the foot with your hands and twist it to the right and left. Do 20 times with each leg.3. I. p. - sitting, emphasis with hands behind; legs are straight, socks are drawn. First, do cross movements with your legs, and then - as when swimming with a crawl. The exercise is performed at a fast pace, from the hip, with a small span of the feet.4. I. p. - standing, hands up, hands connected (head between hands). Rise on toes, stretch up; strain all the muscles of the arms, legs and body; then relax. Repeat tension 5-6 times. This exercise leads to the correct execution of sliding and the ability to keep the body tense when swimming (Fig. 23, a). 5. I. p. - standing, arms bent at the elbows, hands to the shoulders. Circular movements of the arms forward and backward. First simultaneously, then alternately with each hand. Do 20 times.

6. "Mill". I. p. - standing, "one hand is raised up, the other is lowered down. Circular movements of the arms back and forth, first at a slow and then at a fast pace. During the exercise, the arms should be straight. 7. Y. p. - standing , feet shoulder-width apart. Lean forward (look straight ahead), one hand in front, the other behind at the hip. In this position, circular movements of the hands forward ("mill"). Perform for 1 min. 8. Exercise 7 is performed with fixed rubber shock absorbers (teaches to overcome water resistance on land) 9. Exercise with rubber shock absorbers for crawl on the back Complex 2 (performed during the training of the crawl: on the chest and on the back) chest (or on the back); arms extended forward.

2. I. p. - standing, feet shoulder-width apart. Lean forward (look straight ahead) one hand rests on the knee, the other is extended forward. Movements with the free hand, as when swimming crawl.

3. The same exercise with the hand stopping in three positions: hand in front, in the middle of the stroke, at the end of the stroke. During each stop, strain the muscles of the arm and shoulder at least 3 times.

4. Exercise 5 of complex 1 to perform in combination with walking and running.5. Perform exercise 6 of complex 1 in combination with walking in place.6. Coordination of breathing with the movement of one hand, as when swimming crawl. I. p. - standing, feet shoulder-width apart. Lean forward, one hand rests on the knee, the other - in the position of the end of the stroke at the hip. Turn your head towards the outstretched hand and look at it. Take a breath and start moving your hand while exhaling. The next breath is taken when the hand finishes the stroke at the hip. Do 15-20 times with each hand

7. Hand movements. crawl combined with breathing. I. p. - standing, feet shoulder-width apart. Lean forward, one arm extended forward, the other back. Turn your head towards the outstretched arm and look at it. Take a breath and start rowing movements with your hands while exhaling

8. "Starting jump" I.p. - standing, feet on the width of the foot. At the command “Start”, bend your knees, lean forward, lower your arms down. At the command "March!" swing your arms forward and up, push off with your legs and jump up. In flight, join your hands above your head and put your head between your hands. Land on your toes and stand at attention. Repeat 5-6 times

3.2 Exercises for mastering with water

These exercises are performed simultaneously with the study of the simplest elements of swimming technique. The basis of good technique is the correct position of the body in the water and correct breathing(with an exhalation into the water). Exercises for mastering with water are performed during the first 5-6 lessons. By mastering them, students learn to dive headlong into the water and open their eyes, float up and lie on the surface correctly, exhale into the water and glide along the surface, maintaining a horizontal body position, which is typical for the technique of sports swimming.

Preparatory exercises are performed in a shallow place, standing waist-deep or chest-deep in water: most of them are done with holding the breath while inhaling. Once practitioners become comfortable with water, almost all preparatory exercises excluded from the curriculum. Constantly performed and improved, only exercises for sliding and exhaling into the water.

Exercises introducing the density and resistance of water. The exercises of this group educate those involved in the feeling of support on the water with the palm, forearm, foot and shin (which is necessary for setting rowing movements), teach them not to be afraid of water.1. Movement in the water back and forth, first by walking, and then by running.2. Walking with turns and direction changes

Floating and lying on the surface of the water These exercises allow practitioners to feel the state of weightlessness and learn to lie horizontally on the surface of the water on their chest and back.

1. "Float". I. p. - standing chest-deep in water. Take a deep breath and, crouching, plunge into the water with your head. Pull your legs under you and, clasping your knees with your hands, float to the surface. In this position, hold your breath for 10-15 seconds, then return to and. P.

2. "Medusa". After inhaling, hold your breath and lie down on the water. Bend at the waist and relax your arms and legs. Stand on the bottom (Fig. 26, a).

3. Ascend "float".Then take a lying position on your chest (arms and legs straight). Mentally count to ten and stand on the bottom (Fig. 26.6).

4. Standing waist-deep in water, sit downso that the chin is at the surface of the water; spread your arms to the sides. Tilt your head back, plunging the back of your head into the water and less and less resting your feet on the bottom. Slowly raise one leg first, then the other and take a supine position, helping yourself only with the movements of the hands. If the legs begin to sink, then you need to bring your hands closer to your hips and keep your body in balance with small strokes with your hands.

5. Rest your hands on the side or bottom of the pool and lie on your chest. Raise your pelvis and heels to the surface of the water, inhale and lower your face into the water. Repeat the exercise several times (Fig. 26, c). Exhale into the water

The ability to hold your breath while inhaling and exhaling into the water is the basis for establishing rhythmic breathing when swimming.

1. "Washing". Sprinkle water on your face while exhaling.

2. I. p. - standing at the bottom. Tilt your torso forward so that your mouth is at the surface of the water, rest your palms on your knees. Take a deep breath through your mouth, lower your face into the water and slowly exhale into the water. Gently raise your head in and. n. and inhale again. Raising the head and lowering the face into the water should be combined in such a way that the mouth appears out of the water during the end of the exhalation into the water. This exercise is repeated in the rhythm of normal breathing; at the first lesson - 10-15 times, at subsequent lessons - 20-30 times in a row (with turning the head to inhale to the left or right).

3. I. p. - standing, feet shoulder-width apart. Lean forward, put your hands on your knees. The head is in the inhalation position, the cheek is on the water. Open your mouth, inhale, turn your face into the water - exhale. 4 . Leaning your hands on the side or bottom, lie on your chest and take a horizontal position. Inhale and lower your face into the water. In the same position, make 10-15 exhalations into the water with the head turned to the side to inhale.

3. Slip. Sliding on the chest and back with different hand positions helps to master the swimmer's working position - balance, streamlined body position, the ability to slide forward as much as possible after each stroke, which is an indicator of good swimming technique.1. Slip on the chest. Standing chest-deep in water, bend over so that your chin touches the water. Stretch your arms forward with your thumbs together. Take a breath, smoothly lie face down on the water and, pushing off with your feet from the bottom or side of the pool, take a horizontal position. Glide with outstretched legs and arms on the surface of the water.2. Sliding on the back. Stand with your back to the shore, arms along the body. Take a breath, hold your breath, sit down and, slightly pushing off with your feet, lie on your back. Raise your stomach higher and press your chin to your chest. Do not sit down (it should be remembered that a stable position on the back is helped by light rowing movements with the hands near the body; palms facing down).3. Sliding on the chest with various hand positions: arms extended forward, at the hips, one in front, the other at the hip.4. Sliding on the back with different hand positions:arms extended forward, along the body, one arm in front, the other at the hip.5. Gliding on the chest followed by turns on the back and chest

First academic third (approximately 2-3 lessons)

Lesson objectives:

1. Learn to lie on the water in an extended position, holding on to the side of the drain groove.

2. Be able to lower your face into the water.

3. Master the exhalation into the water ("blow bubbles").

Introductory part (about 15 min.).

A. Formation of the group and greeting.

B. Warm-up on land: sit down and stand on your toes (hands raised up). From a standing and sitting position, "mill" with your hands back and forth.

B. Warm-up in the water: Sitting on the edge of the pool on the swim boards, take the "sitting angle" position, stretch your arms back; perform alternating foot movements ("foam whipping"). During small pauses, children are asked to lift their legs out of the water, pull their feet up to the tibia, then stretch their legs forward.

Having descended into the water along the stairs and holding outstretched hands on the side of the drain groove, move on your hands to the stairs located on the other side of the pool, then get out of the water (repeat 2-3 times).

Main part (about 25 min.)

A. Working out the extended position of the body in the water: Children line up at the side of the drain groove under the swimming board lying in advance on the side of the pool. Holding both hands on the side of the drain groove, facing the wall, take a vertical position. Alternate stretching and pulling of the torso and feet with simultaneous alternation of tension and relaxation. The horizontal and vertical positions of the body are repeated many times.

B. Practicing the command: "Put your face into the water!": Starting position - children at the side of the drain groove: immersing the face in water (the forehead should be in the water) and opening the eyes in the water.

Between individual exercises, active rest is provided, during which children, for example, take their hands off the side of the drain groove and hit the water with their hand (palm, fist, rib).

B. Practicing exhalation into the water: Starting position - children at the side of the drain groove. Alternating vertical and horizontal positions of the body in combination with the following exercises: the mouth is close to the surface of the water; blow a "hole" in the water; immerse your mouth in water and vigorously blow air through your mouth, lower your face into the water and blow bubbles.

Final part (about 5 min):

A. An assistant holds a swimming pole immersed obliquely in the water from the side near which the children are standing. One end of the pole is at the height of the side of the drain groove. Children slide down the pole into the water, then over the side of the drain groove, move to the stairs.

B. The end of the lesson - a brief analysis and explanation of the homework. Then - a warm and cold shower.

Second academic third (about 12-13 lessons)

Lesson objective:

1. Independent jump with feet forward.

2. Swimming with the legs in a position on the chest.

A. Formation of the group and greeting (similar to the examples above).

B. Warm-up on land: Jumping in place, jumping "soldier" from the squat. Circular movements of the legs in the ankle joint in and out (best of all sitting on the side of the pool with legs hanging or extended). In a standing position (legs apart), turn the head to the left and right.

B. Warm-up in the water: Enter the water on your own (without using a ladder). Lie in the water, holding on to the safety fence or the side of the drain groove (the distance from one child to another is 1 m). From a standing position, dive under the water with your feet forward, stretch your legs down, exhale under water. After emerging, take hold of the side of the drain groove with your hands, stretch out and move towards the exit, helping with alternating kicking movements with your feet.

Main part (about 30 min.)

A. For the feet first jump: The group lines up two in a row on the side of the pool; two assistants are armed with a swimming pole to provide assistance to novice swimmers in time. The instructor demonstrates the correct position of the feet (see the development of the skill "Jumping into the water") and sets the task - to perform a jump with two legs forward and upward, and the body should be straightened.

Approximate exercises: dismount with one foot (with a step forward); dismounting with two legs, under certain conditions with the help of a pole (holding the pole with both hands, then with one and, finally, grasping the pole already in the water); dismount with repulsion with two legs, raise your arms up, the safety stick is above the head of the child (see Fig. 14); jump with a push up, head position as in vertical diving ( gymnastic hoops afloat for orientation training, see Fig. 11).

B. To advance in the water on the chest with alternating shock movements with the legs:

Independent jump with feet forward into the water, holding on to the side of the drain groove, swimming with the help of hands to the safety fence, placing along the fence with an interval of 1 m from each other. On command, start leg movements characteristic of crawl swimming; instructor and assistants help children correct mistakes. The exercise is performed in series, about 30 seconds. each; during the rest between series - breathing exercise.

In the future, the movements of the legs are consistent with the turns of the head to the left and right, then - with inhalation after * the corresponding turn of the head to the side and exhalation into the water, while moving the head to starting position.

Small swimmers hold swimming bars or boards in their hands; together with the projectile, they jump into the water, take a position on their chest and perform a movement with their legs as when swimming in a crawl. Moreover, attention is drawn to the correct movement of the legs (from the hips) and the position of the foot for better progress. Children swim one after another along the side of the drain, safety rope or fence, so that if necessary, they can make a stop, insuring support.

Similar exercises, but already in accordance with rhythmic breathing: 4 kicks - exhale, 2 kicks - inhale. The kids get the task - to swim a given distance without stopping with the help of foot movements (periodically increase the distance).

A. Sliding exercise from a jump: Children sit on the side of the pool at a familiar distance from each other; the head is between the hands (forearms tightly pressed to the ears). The feet rest against the side of the drain groove, the torso is tilted forward; push off strongly with your legs and perform a somersault into the water (the head is still sandwiched between the hands), stretch the body, dive into the water at a slight angle and slide to the safety rope or fence (about 2.5 m). The instructor or helper tows the swimmers back using a pole; repeated 1-2 times.

B. The end of the lesson is the same as in the first third.

Last academic third (approximately 24-25 lessons)

1. Purposeful promotion under water (orientation).

2. Swimming on your back with full coordination of movements.

Lesson objective

Introductory part (about 15 min.):

A. Formation of the group and the usual greeting.

B. Warm-up on land: rotational movements of the hands in various versions:

Walking on toes, arms raised up; body is straightened.

Working off the mobility of the joint: rotational movements of the feet in the sitting position inward and outward; head turns.

B. Warm-up in the water: Jump into the water feet first from the rear stance. Diving along the side of the drain groove - "Who will get the bottom of the pool with their feet?", "Who will say what kind of face the neighbor made?" (diving together, holding with one hand on the side of the drain groove).

Main part (about 35 min.)

A. For purposeful movement under water: Push off from the wall of the pool and dive under the hoop, vertically immersed in water 50 cm from the surface (see Fig. 49). The same, but dive through two hoops, placed at a distance of 1.5 m from each other, and then swim with crawl legs using crawl movements.

Holding on to a safety rope or safety fence, dive behind rubber toys suspended on cords at a distance of 2 m from each other. Toys are located at a depth of 80-100 cm from the surface of the water.

Push off from the wall of the pool and slide to the suspended one at a depth of about 100 cm rubber ring(the baby is attached to a safety rope, fence or swim bar).

Jump head first (from the side of the drain or pool) and advance under water (crawl leg movement) to two or three rings suspended one after another. This exercise can be carried out in the form of a competition for two teams or more.

B. Swimming on the back with full coordination of movements: Movement of the legs in the position on the back with the help of a swimming board along one or two transverse paths; leg movements in the supine position without a swimming board at a distance of 5-10 m (repeat repeatedly).

Movement of the legs in a position on the back 4-5 m, then turn on the alternating movement of the hands. Children swim as long as they can maintain a fully extended body position; after overcoming each distance, the instructor analyzes the errors. Short cuts are preferred a large number repetitions.

Final part (about 5 min.):

A. Starting exercises for swimming on the back: Children line up along the side of the drain groove at a distance of a meter from each other; one foot is pressed against the wall of the pool, arms are extended and hold on to the side of the drain groove. On command ("T-o-o-l-chok!" or "One ... two!") Pull your arms to your shoulders, straighten your leg and vigorously push off the wall, followed by sliding on your back.

B. Conclusion of the lesson - similar to the examples given. Sometimes the instructor informs the children about the control exercise, which will be performed in the next lesson.

Note. All three example lesson plans for early toddler swimming in deep water provide a maximum program. This takes into account that the water temperature during the lesson will not be lower than 26-27 °, and the group is made up exclusively of children of the older preschool age(otherwise you need to make changes).

Second phase

If at the first stage of primary education children learn to move confidently in the water, gain experience of correct behavior on the surface of the water and under water, then at the second stage they master the technique of sports swimming methods. At the second stage, children should master the crawl and backstroke techniques, as well as get acquainted with the breaststroke technique and elements of the dolphin swimming technique.

Any improvement in swimming depends on two interrelated determining factors: motor skills (learning technique) and motor qualities (development of strength, agility, speed, endurance).

Already at the first stage of training, the principle is used, with the help of which it is possible to achieve the greatest success in the development of motor qualities and motor skills. Its essence is to use in teaching those technical skills that the child has mastered quite firmly. For example, if a child in backstroke moves with good footwork, then it is necessary to improve this skill in longer segments, breaking them into a series of shorter ones, so that the children have the necessary rest. So, for example, a distance of 150 m can be divided into 12 segments of 12.5 m each.

The following options are possible, the correct sequence of which will contribute to the systematic development of endurance and the improvement of technical skills:

a) swimming on the back with the help of legs 12 X 12.5 m, rest between segments 45 seconds;

b) swimming on the back with the help of legs 2 series of 6 X 12.5 m, rest between segments 30 sec., rest between series 5 min. During big pause learning the technique of hand movements when swimming crawl on the back;

c) swimming on the back with the help of legs - 3 series of 4 X 12.5 m, rest between segments 15 seconds, rest between series 3 minutes. During the rest, the technique of hand movements is learned when swimming crawl on the back;

d) swimming on the back with the help of legs 6 X 25 m, rest between segments 60 seconds;

e) swimming on the back with the help of legs - 2 series of 3 X 25 m, rest between segments 40 sec., rest between series 4 min. During long pauses - swimming on the back with full coordination of movements;

f) swimming on the back with the help of legs - 3 series of 2 X 25 m, rest between segments 20 seconds, rest between series 3 minutes. During long pauses - swimming on the back with full coordination of movements; The length of the segments depends on the length of the pool where the training takes place.

g) swimming on the back with the help of legs - 3 X 50 m, rest between segments 90 seconds;

h) the same, but rest 60 seconds;

i) the same, but rest 45 seconds;

j) backstroke with legs - 2 X 75 m, rest 120 sec.

Then gradually the rest is reduced, and the training segments are increased. Then again increase the length of the main distance. In the same way, you can increase the number of repetitions and the length of the training segments while learning the elements of technology and improving them. This will also lead to a constant increase in the level of motor skills and qualities.

The second stage of primary education usually takes one academic year. Considering the workload that the child receives at school, it is recommended to have two swimming lessons per week. Experience shows that with one lesson per week, it is only possible to maintain the previously achieved level of development of motor qualities and skills, while further progress is extremely insignificant. The second stage is divided into thirds, coinciding with the academic thirds of the school year.

The first third lasts from the beginning of the school year to December 20. The second third of training begins after the new year and ends on March 31, and the third - from April 8 until the end of the school year.

The final part of the second stage of education and its highest point is an 8-14-week vacation course, which, if possible, is carried out during the stay of children in a pioneer camp or at individual training during parental leave. This course of study involves the improvement of acquired swimming skills and motor abilities.

If the first stage of swimming training was carried out with older preschoolers, then the second one coincides with the first year of schooling.

on the back

Swimming on the back is carried out with the help of alternate movements of the arms and legs. The effectiveness of motor impulses for propulsion and for creating dynamic lift is highest when the swimmer's elongated body assumes the so-called "gliding" position in the water, that is, the shoulders lie slightly above the back, the head is slightly tilted to the chest (however, the head is tilted too much may lead to a "sitting" position in the water).

Leg movements. Rhythmic alternate kicks up and down are performed with the legs. The motor impulse comes from the muscles of the thigh and then spreads to the entire leg, to the fingers. When alternating impulses of movements, a downward blow is made with a straight leg. When the leg is kicked up, a slight bending of it at the knee is first observed. Then, when the top point is reached, the leg straightens. After the movement in the hip joint has already been completed, the lower leg and foot continue to move up. To increase the impact, the feet are turned slightly inward. At the top of the strike, the big toes come out to the surface of the water.

Hand movements. Pulling and repulsing movements are performed with each hand in continuous and rhythmic alternation, which inform the swimmer's body of a motor impulse forward. After that, the hand performs a movement above the water and returns to its original position for subsequent working movements. While one arm is performing the stroke, the other, as relaxed as possible, moves through the air and enters the water in front of the shoulder, approximately parallel to the imaginary longitudinal axis of the body. Beginners are advised to stroke in the water with a straightened arm, fold the brush with a spatula, press their fingers together.

Full coordination of movements of arms, legs and breath. The movements of the arms and legs are made in a coordinated rhythmic combination. The most expedient form of such a combination is considered to be a six-beat rhythm: for each cycle of hand movements (holding the hand in water and moving it through the air), there are three up and down beats with each foot (Fig. 58).

In this case, regular breathing plays an important role, as it supplies the body with fresh oxygen and removes the used air. Since the head does not turn to inhale when swimming on the back, breathing does not present serious difficulties. It is best to coordinate it with the movement of one hand: exhale - while moving the hands under water, inhale - when moving the hand through the air (see Fig. 55).

Remember - inhalation is performed only through the mouth, exhalation - through the mouth and nose.

crawl

Front crawl swimming technique has a lot in common with back crawl swimming technique. This primarily refers to the alternating movements of the arms and legs, the movement of the arm above the water and the "gliding" position of the body in the water. In front crawl swimming, the head is slightly raised so that the swimmer's eyebrows are level with the surface of the water, which causes some deflection of the swimmer's body in the lower back.

Leg movements. The legs move in the same way as when swimming crawl on the back. True, in accordance with the change in body position, the feet are turned somewhat more inward when moving the leg down, which increases the impact action of the foot. When moving up, the leg comes close to the surface of the water, but does not come to the surface.

Hand movements. In the front crawl, the arms are used to propel themselves more efficiently than in the backstroke, as they are held under the swimmer's body. The stroke becomes longer and the effect of repulsion against the water increases.

The phase of arm movement under water begins with an almost straight arm stretched forward, the hand is bent like a spatula. After a slight downward movement, the arm is bent at the elbow and held under the body. The effort during the stroke should increase evenly from the beginning of the stroke to the end. After vigorous repulsion against the water, approximately near the hip, the hand is removed from the water and carried forward. While moving through the air, the hand should be as relaxed as possible.

Full coordination of movements and breathing. The movements of the arms and legs are coordinated in the same way as when swimming on the back in a six-beat rhythm, that is, for each complete cycle of movement of the arm, there are six strokes with each leg: three strokes up and three strokes down. However, the coordination of arm movements in front crawl swimming is somewhat different from the arm movements in back crawl swimming. For example, at the moment when left hand is in the water directly in front of the shoulder, the right one passes under water approximately under the right shoulder. When the left hand under water reaches the level of the left shoulder, the right hand with a strong repulsion leaves the water and moves forward. When she starts her stroke, her left hand ends underwater. At the moment when the left hand, having completed its movement above the water, enters the water in front of the left shoulder, the right hand passes under the water under the right shoulder. Due to the increase in effort in the second part of the stroke, the so-called pressure phase, and the rapid movement above the water, these two phases of the stroke equalize in time with the initial phase of the stroke - the capture and the pull-up phase following it, which is not performed with full application of forces. If the full cycle of arm movement is divided into phases: pulling up, "pressing" (underwater phases) and carrying (aerial phase), then each of them has two kicks (one up and one down). The phases are closely connected and successively pass one into the other, ensuring the continuity of the traction force (Fig. 59). Breathing should be fully included in the overall coordination of movements, providing the body with a regular supply of oxygen and the removal of exhaust air. At the same time, extreme head turns should interfere with movement as little as possible. When exhaling, the head should be kept in the water directly on the imaginary longitudinal axis of the body. To inhale, turn the head to the side so that the mouth appears above the surface. However, one should not excessively raise the head up or tilt it to the shoulder, that is, the rotation should be carried out around an imaginary longitudinal axis. If the head is turned to the left for inhalation, the exhalation is done while the left hand strokes underwater.

The exhalation, if possible, should be completely completed at the moment when the phase of pressing with the hand ends. At the moment of repulsion by the hand, the head should be turned to the side, and when the hand moves forward through the air, a deep breath should be taken. At the moment the hand enters the water in front of the shoulder, the face is already lowered into the water. During the next pull-up phase with the left hand, exhalation begins again (compare the tasks "Conscious Breathing" in the second and third training thirds of the first stage of initial training).

breaststroke

In engineering modern swimming breaststroke, the structure of the movement has undergone some changes compared to the old one.

When swimming with a breaststroke, the body of the swimmer lies flat in the water, the hips are slightly lower than the shoulders (the “planing” position), the head is slightly raised, and the gaze is directed forward.

Leg movements. From the extended position, the shins are slowly and smoothly pulled up to the buttocks, while the knees and heels slightly diverge, the feet turn to the sides and are pulled up to the shins. When the heels come up to a distance of 30-40 cm to the buttocks, a sharp kick with the legs down and forward to the sides (stroke movement) follows. The main supporting surfaces are inner sides shins and feet. The movement of the legs is symmetrical, smooth and rounded. The greatest effort falls on kicking. On the contrary, pulling up the legs to the starting position is slower and smoother. After the end of the shock phase of the movements, the legs are fully extended. In all phases, they move underwater.

Hand movements. The starting position is the same. Arms extended, palms down close to each other. At the beginning of the pull-up phase, the palms turn outward and come to an almost vertical position. To better capture water, the fingers are slightly bent and form a "spatula". The stroke is done to the sides and back with both hands symmetrically at a depth of about 20 cm. The stroke force, gradually increasing, reaches a maximum approximately at the line of the shoulders. Then the hands, after vigorous repulsion by the palms of the water, are bent at the elbows and brought forward under the chest. Consistently continuing the movement, the hands are smoothly brought forward, and the palms are connected by index fingers, but not pressed. When the arms are extended forward, the shoulders are simultaneously extended forward, which minimizes water resistance.

Full coordination of movements and breathing. In breaststroke swimming, the work cycle consists of one cycle of arm movements and one cycle of leg movements. From a fully extended body position, the arms begin the pull-up phase. At the end of the pull-up phase, bend and bring to the starting position for kicking the leg. With the help of a back-down kick to the sides, the legs create an impulse to move forward. In this phase, the hands are brought forward. After stretching the arms forward, a new cycle of movements begins.

Thus, one work cycle follows another, and the phase of passive sliding between work cycles depends on the individual characteristics of the swimmer.

The trend in modern breaststroke technique is to gradually shorten the passive sliding phase. Our little swimmers, before learning the breaststroke, have already learned the front crawl and back crawl and learned the continuous work inherent in these methods. Therefore, they usually tend to perform the working phases of the breaststroke one after the other, without interruption. The instructor here should pay special attention to the extended position of the body and, as a methodological technique, consciously tighten and lengthen the sliding phase (Fig. 60).

During a full cycle of breaststroke swimming, one inhalation and one exhalation is usually performed. Exhalation is made through the mouth and nose into the water and ends, if possible, at the moment when the stroke is performed with the hands. After the end of the stroke and pulling up the elbows, there is some relaxation of the chest and the upper body rises slightly. At this time, the head also rises, the mouth is shown above the surface of the water, and a deep breath is taken. Later, the head lowers into the water again, and a short breath is held, which increases the static lifting force of the water acting on the body of the swimmer.

dolphin

The dolphin swimming technique with full coordination of movements is mastered by children from the first academic year until the end of the second stage of basic education. However, experience shows that there are still children who master the dolphin swimming technique more successfully than the breaststroke technique.

In the technique of swimming in the dolphin way (it is also called butterfly), there are features that are characteristic of both the crawl technique and the breaststroke technique. The resemblance to breaststroke in this still young way of swimming is that the arms and legs move simultaneously and symmetrically. The similarity with the crawl is expressed in the fact that the legs perform up and down movements, and the hands after the stroke move forward through the air. The position of the body in the water is also "planing", although it is not as pronounced as in other swimming methods due to vertical wave-like movements in the lower back.

Leg movements. For the lower part of the body, starting from the waist, wave-like movements are characteristic, which are somewhat reminiscent of the movements of the caudal fin of a dolphin (hence the method of swimming was called a dolphin).

The movement with closed legs up and down starts from the lower back and successively extends to the hips, shins and feet. The toes are drawn out, but not tense. During a downward strike, the legs are slightly bent at the knees. Then the legs are straightened, the hips go up, and the shins still finish the blow down.

The kick is performed with straight legs. At the top of the lower leg, the blow is still going up, and the thigh is already starting the next blow down, the legs are again slightly bent. To enhance the kicking action of the legs, the feet are turned slightly inward during the downstroke. The transition from one direction of kicking to another must occur without pauses: thanks to this, the body constantly receives motor impulses that contribute to a high speed of movement.

Hand movements. As with freestyle swimming, the arms move in the water under the body (pull and push phase), then over the water (carry phase) and enter the water with the hands forward in front of the shoulders. However, these movements are performed with both hands at the same time. The stroke force increases from the moment the water is captured by the hands to the repulsion phase. With the last energetic push against the water, the hands are taken out of the water and low above its surface in a relaxed state are brought forward. During movement under water, the arms are more or less bent at the elbow joints! At the end of the pressing phase and during the carrying, the arms are straightened.

The movements of the arms when swimming with a dolphin cause significant difficulties for small swimmers at first, mainly because the simultaneous removal of both arms forward requires relatively large efforts, and the upper body of the swimmer at this moment remains without any support. Therefore, it is not so easy to distribute the stroke force during the final repulsion on the water and avoid a pause at the end of the movement of the hands under water. Therefore, the continuity of the transition from the underwater part of the stroke to the surface is one of the main elements in the technique of hand movement when swimming with a dolphin.

Full coordination of movements and breathing. When swimming as a dolphin, for every complete cycle of arm movements, there are two up and down kicks. At the moment when the pull-up with the arms begins, the legs are at the top point, and the hips are already performing a downward blow. During the transition from the pull-up phase to the push phase, the kick is maximum, and when the legs are at the bottom point, the hips already begin to move up, while the arms end the push phase. The movements of the arms forward occur simultaneously with the kick with the legs up and the legs reaching the top point of impact. The entry of hands into the water and the capture of water coincides with the second "dolphin" stroke, which is somewhat less in amplitude than the first stroke. This technical description can only give an indicative representation, individual deviations are possible. It is important that the movements are not interrupted, and above all there are no pauses after a downward kick, as this will prevent progress and require additional application of forces (Fig. 61).

Breathing while swimming as a dolphin is best performed as follows: the exit begins at the moment the hands are lowered into the water and ends with the transition of the hands from the pull phase to the push phase. During the pressing phase, the maximum dynamic force is reached. Therefore, it is advisable in this phase to raise your head so that your mouth appears above the surface of the water, slightly stretch your lips and take a deep, smooth breath.

At the moment the hands are taken out of the water, the breath should be completed. Since the face is lowered back into the water at the end of the swing phase, the next exhalation during the pull phase is made into the water through the mouth and nose. Sometimes, in order to keep the body flat in the water longer, one breath cycle is performed for two cycles of arm movements. In this case, during one of the cycles of hand movements, the exhalation is delayed. This breathing option is also suitable for beginners who have more time to focus on the correct inhalation and exhalation. In most cases, they can begin to exhale a little earlier, around the time of the forward movement of the arms in the second cycle of movements.

start

Every swimming competition starts from the start. When swimming on the back, the start is made from the water, and for other methods of swimming by jumping, from the starting table or the edge of the pool. The starting command is given by a shot, a whistle or the command "March!". The starter gives commands to the swimmers, and they take their places on the starting tables. At the same time, they must correctly assume the starting position and maintain it until the starting command.

Backstroke start. The swimmer enters the water on his lane and assumes the starting position. At the same time, the body is in a grouping position, the legs (one slightly higher than the other) firmly rest against the wall of the pool. With his hands, the swimmer holds on to the side of the drain groove, to a special handrail or other devices. After the starting command, the swimmer releases the handrail, directs his hands forward and strongly pushes off with his feet from the starting wall. The head is tilted to the back, the body slightly bends and, in a bent position, hands forward enters the water. Then the swimmer comes to the surface of the water along a gentle curve and takes a breath. Exhalation is made through the nose while sliding under water towards the surface. As soon as the speed obtained during the repulsion from the wall begins to fade, the swimmer, in order to move forward, includes the legs in the movements, and then the arms (Fig. 62).

Start when swimming crawl, breaststroke and dolphin. In the above methods of swimming, the start is taken by jumping from the starting table. At the request of the starter, the swimmer takes a place on the starting table. His fingers wrap around the edge to secure the stop. The distance between the feet is 10-20 cm. Top part the body is tilted forward, the legs are slightly bent at the knees, the arms are slightly raised behind, the gaze is directed to the path. At the command of the starter, the swimmer makes a short swing with his arms back and forth, and then an energetic swing forward. At the same time, it tilts the body forward, with a strong push of the legs creates a powerful motor impulse in the direction of the jump, and enters the water along a gentle curve. After that, directing the movement with his hands and head, he again comes to the surface of the water along a gentle curve. The head during the jump is between the hands (Fig. 63). As soon as the sliding speed decreases, the athlete, when swimming in crawl and dolphin, begins to move with his legs, and then with his arms. When swimming with a breaststroke, a swimmer is allowed one underwater stroke (a stroke is made with the hands to the hips, and then, when the arms are extended forward, the legs are moved).

turn

The competition distance in most cases is longer than the length of the track on which the competition is held. Therefore, the swimmer must change the direction of movement by 180 ° once or several times, that is, make a turn.

Small swimmers should initially limit themselves to the simplest turn, which is usually called high.

High turn when swimming on your back. When approaching the wall, the swimmer orients himself either by turning his head to the side or by tilting his head to the back. As soon as the swimmer touches the wall with the outstretched arm, he performs a flip around the arm almost coming to the position on the chest; the other hand assists this rotation. Next, the swimmer brings his legs to the wall and assumes a squat position. At the same time, he holds his head above the water and takes a breath. Then the legs firmly rest against the wall, the body deviates back, the hands are carried low above the surface of the water in the direction of movement. And, finally, with his feet he strongly pushes off the wall, straightens completely and holds his head between outstretched arms (Fig. 64).

High turn when swimming crawl, breaststroke and dolphin. As soon as the swimmer touches the wall (when swimming with a crawl - with the hand in front, when swimming with a breaststroke and a dolphin - with both hands at the same time), he quickly pulls his legs up, while taking a sort of sitting position, and raises his head above the water. Then, with an effort in the hip joint, he informs the body of rotation and turns 180 °. In this phase, the swimmer takes a breath. After that, the swimmer puts his feet on the wall approximately at the height of the pelvis, brings his hands forward (the head is between outstretched arms) and strongly pushes off the wall with his feet; the body straightens, and at the end of the slide, the swimmer proceeds to swimming movements, as after the starting jump (Fig. 65).

When swimming in freestyle, the turn is always made to the "open" side, that is, if the swimmer touches the wall with his right hand, to the left. In breaststroke and dolphin swimming, the swimmer must touch the wall with both hands at the same time. After touching, the hands assist the rotation by pushing hard on the water in the opposite direction of the rotation.

sports methods of swimming

The general rule in teaching all sports methods of swimming is the methodical sequence: "foot movements - arm movements - complete coordination of movements - breathing". This fundamental sequence does not exclude, however, the simultaneous study of breathing and movements of the arms and legs.

The study of each movement begins with its demonstration. The demonstration helps the little swimmer to better understand the structure and rhythm of the movements being learned. The child receives the first "visual" idea of the movement, and seeks to reproduce it. However, he will receive a complete idea of the movement only after he performs it himself, feeling the influence of water. Due to the constant repetition of exercises, the alternation of muscle tension and relaxation is fixed and as a result of the swimmer's movement become more economical.

To the method of teaching backstroke

Experience shows that small swimmers without special work master the skill of alternating kicking movements with their feet and already at the first stage of training they achieve relatively good results. Increasing the volume of exercise strengthens this skill and improves overall endurance. Touching the wall with your hand while turning in crawl swimming is a methodical technique for small swimmers. According to the rules of the competition, you can touch the turning wall with any part of the body.

Leg movements are learned first with the help of a swimming board, and then without it, after repulsion from the pool wall. At first, you should strive to ensure that the children keep their arms freely lowered along the body and do not rake with their palms, as this creates harmful skills.

In another, more difficult exercise, one arm is extended along the body, and the other is extended forward in the direction of movement. The positions of the hands change periodically. Then the exercise is complicated: the swimmer stretches both hands up and at the same time connects the thumbs. It is possible to recommend the cross position of the hands, when the back of the right hand is turned to the left, and the back of the left hand is to the right (with both little fingers pointing down).

When teaching a beginner to alternate rowing movements of the hands when swimming on the back, sometimes they use next exercise: swimming on the back, the partner holds the swimmer by the legs. At the same time, it is important that the little swimmer correctly guides his hand in the working phases of the stroke and vigorously takes his hand out of the water for the next carry.

The movements of the arms and legs gradually begin to be performed with full coordination. To help the little swimmer master the rhythm of movements, counting aloud and to himself is used. Exercises are first performed in short segments repeatedly, and as the technique improves, the distance increases. However, in order to increase the distance, the quality of the movements should not be neglected, as incorrect skills may be fixed.

Breathing is included in the overall coordination of movements as the last element of the technique. At the same time, it is advisable to orient the children to the movements of one hand: exhale during the working movement, and inhale during the movement above the water.

To the method of teaching crawl swimming

The crawl swimming technique is similar to the backstroke training technique.

However, the movements of the legs in freestyle swimming are somewhat more difficult than in backstroke swimming. When learning leg movements without a swimming board, you need to pay attention to the fact that the arms are extended forward, and the hands are superimposed on one another. This facilitates the extended position of the body and creates support for the head.

When practicing hand movements, you can use the instructions given in the previous section. For repetition, periodically include exercises from the first stage of training: standing in an inclination in water deep to the chest, perform crawl movements with your arms. This is advisable in cases where the child cannot understand the nature of the application of effort in the stroke or when he again encounters difficulties in breathing with full coordination of movements.

When swimming with full coordination of movements, attention should be paid to the fact that children swim initially in short stretches, where it is not necessary to turn their heads to the side for inspiration. Children can swim up to 8 m.

When connecting breathing to the general coordination of movements, it is advisable to return to the familiar exercises from the first stage of training, in which breathing was associated with turning the head to the side. For example, to an exercise where breathing is consistent with the movements of the hands, when the swimmer is standing at the bottom of the pool. Only the head turns and only so much that the mouth for inhalation appears above the surface of the water. Children should be reminded that turning the body is a serious mistake. Very often, it seems convenient for small swimmers to perform one cycle of breathing (inhalation and exhalation) not for one cycle of movements, but for two. This can be resolved. To prevent children from developing the habit of turning their head to inhale to one side only (“chocolate side”), it is necessary to regularly change the side for inhalation. In the future, small swimmers should learn the breath performed every three strokes.

To the method of teaching breaststroke swimming

Breaststroke swimming differs significantly from swimming methods with variable kicking. Therefore, special attention should be paid to the movements of the legs. In order for children to understand the fundamental difference between breaststroke leg movements and other swimming methods, this movement should be shown on land and then in water. Demonstration of movements and exercises are performed lying on the bench. The little swimmer lies at the end of the bench so that his knees and shins are unsupported.

The shins rise towards the buttocks, knees and heels together. Then the knees are somewhat spread apart, and the shins perform a blow in the outward-backward direction (Fig. 66).

When learning this movement, the instructor or partner exerts a slight resistance on the soles (feet) of the student with his hands in order, on the one hand, to help to perform the movement correctly, and on the other hand, to cause a certain feeling of resistance.

It is useful to carry out the same exercises in the water. Pupils can hold on to the side of the drain groove, the swimming pole, the crossbar with their hands. Only after the kick is correctly performed, you should move on to practicing this movement with the help of a swimming board.

Breaststroke arm movement is usually less difficult, as children can control its implementation. At first, it is recommended to learn the movement of the hands while standing in the water at a depth to the hips or to the chest, leaning forward so that the chin touches the surface of the water.

To practice hand movements, an exercise in pairs can be used: the child lies stretched out on the water and makes movements with his hands, and the partner follows and supports him by the legs.

When swimming with a breaststroke, breathing must be coordinated with the movements of the hands.

During the transition to swimming with full coordination, the greatest difficulties are encountered in the development of rhythmic alternation of movements. The instructor can help the little swimmer by giving commands: "Legs - hands - feet - hands!", which will create the required rhythm.

Unlike swimming methods with alternating-percussive movements of the legs in the breaststroke, after pushing off the wall and sliding, the movements begin with a stroke with the hands. Training segments are gradually increased so that children can maintain the rhythm of movements and maintain the correct technique.

It is equally important that the children work out the breathing technique. Exhalation is made into the water, coincides with the spread of the hands and ends with the end of the stroke. Inhalation is done by pulling the arms to the chest. While moving the arms forward, the swimmer holds his breath somewhat. Since the rhythm of breathing most clearly coincides with the movements of the hands, it is advisable to study breathing already during the preliminary exercises for the hands, and then at all stages of training to coordinate breathing with the general coordination of movements.

To the method of teaching swimming by a dolphin

Dolphin swimming (movements of the torso and legs) is similar to alternating-shocking movements of the legs. The only difference is that the legs perform simultaneous up and down movements, which are joined by wave-like movements of the body. Therefore, very often, the dolphin's method begins to be learned after the backstroke and crawl methods.

The movements of the arms and legs when swimming with a dolphin must be clearly shown in the water. Previously, these movements should be learned on land using the crossbar, where you can show the wave-like movement of the body in the hang.

Acquaintance with the movements of the dolphin in the water is best to start from the position on the back. At the same time, the least difficulty in breathing is observed, children can see the instructions of the instructor and control their movements.

Key instructions: first the belly moves up, then the legs are joined together, the big toes come to the surface of the water when striking upwards.

In the future, the "dolphin" kick is learned in the water in a vertical position: small swimmers hold their hands on the side of the drain groove, a pole or a swimming bar. The resistance of water, felt during movements, allows us to understand their nature (Fig. 67). The teacher can control the movements of a small swimmer well if he performs them in a position on his side (Fig. 68).

When training in a chest position, a small swimmer rests his arms extended forward on a swimming board.

In accordance with a different position of the body, the key instructions here are different:

First, the stomach moves down, then successively the hips, legs and feet;

The legs should not stop at the end of the upward movement; they immediately move down;

At the end of the upward movement, the legs come close to the surface of the water.

Once the kids get some progress, they can also swim short stretches without the help of a swimboard.

The movements of the hands when swimming by a dolphin are learned while standing in the water or when walking along the bottom, slightly bending the legs. As with the breaststroke, arm movements can be learned with the help of a partner who supports the swimmer by the legs. In all exercises, you must adhere to the following key guidelines:

Hands to perform a stroke under the body;

At the end of the stroke, do not pause with your hands - immediately start moving your hands through the air;

Lower your hands into the water in front of your shoulders.

When mastering hand movements, it is recommended to run several cycles without interruption so that children can correctly follow the key instructions. This instruction also applies to the development of movements with full coordination. After pushing off the wall and sliding, one movement is performed with the legs, arms extended forward; then, for four or six kicks, two or three full cycles of hand movements are made, respectively. Subsequently, the number of cycles of hand movements is increased to two to four with four to eight kicks.

Little swimmers get great pleasure when the movements are combined with "dolphin" jumps (see Fig. 54). Usually, after the jump, two or three complete cycles of movements are performed, and then the jump follows again.

Great difficulties for small swimmers are the breathing technique. From the very beginning, you need to accustom them to such a cycle of breathing, in which one inhalation and exhalation falls on two cycles of hand movements. In this case, the sequence of movements is disturbed less, and there is more time to concentrate on exhalation. Coordination of breathing with hand movements can be learned in chest-deep water.

To the method of learning the start

Start in the supine position, small swimmers learn pretty quickly. Children should push off from the wall so that, if possible, they fly up a little above the water, enter the water flat, slide in an extended position, and then successively, using the movements of their legs and arms, go to swimming on their backs.

At first, for most children, such a requirement seems unusual: after repulsion, bend, and when entering the water, move to an extended position. As a leading exercise, you can use "dolphin" jumps back in the water to the depth of the hips - to the chest. So that children can better understand the position of bending over, it can be exaggerated somewhat, and the legs, as an exception, should be put on the side of the drain groove to push away.

Through repeated repetitions, the flight path over water and the movement path under water become more and more gentle, and, in the end, the little swimmer moves from the start to the swimming movements.

The starting jump for other swimming methods was learned at the first stage of initial training. All the exercises used there can be considered as leading and fixing.

A new element for the little swimmer is the inclusion of hand swings in the jump technique, with the help of which the repulsion force increases. This movement also affects the direction of flight of the body, the length of the flight, and the entry into the water.

If possible, learning the starting jump should start from a small height above the surface of the water and gradually increase it to the height from which a normal start is performed.

With the help of a light swimming pole, which the instructor holds in front of the starter at a certain height and at a certain distance, you can teach the child to the correct angle of repulsion and the correct angle of entry into the water (if there is a danger that the starter will touch the pole, the instructor must quickly remove the pole down, to avoid any damage).

The main attention should be paid to the strong repulsion, fully extended position of the body when flying and when sliding under water.

Small competitions: "Who will slide the farthest after the start?", "Who will slide the fastest segment of 5 meters?" (the distance from the pool wall to the swimmer's feet is measured) - they help to master the start.

With further training, a smooth transition from sliding to swimming movements is worked out. The starting jump in the breaststroke is performed first without moving the arms under water, and only after the little swimmer starts to cleanly start, it is allowed to make one stroke with the arms under water.

For all starting jumps (this also applies to turns), the important prerequisites are the strength of the push and the speed of reaction.

Reaction speed is best developed in exercises where children have to perform certain movements with high speed by visual or auditory signal.

Under starting team long jumps, high jumps, jumps with a turn, racing, etc. are performed. Under the starting command, all starting jumps into the water are also performed.

To the method of learning turns

Good cornering depends on three factors:

1) from a rapid change in direction of movement (speed of reaction);

2) on the most expedient way to change the direction of movement (dexterity);

3) from strong repulsion (push force).

The first and third factors include the instructions that were given when learning the starting jump. The second factor must be constantly developed. Children must perform numerous exercises in the water, in which the body rotates around the longitudinal, transverse and vertical axes.

Here are some of these exercises:

a) rotation around the longitudinal axis:

Half turn: from the position lying on the chest to go to the position lying on the back and vice versa;

Full turn: from the position lying on the chest, return to the position lying on the chest, and from the position lying on the back to the position lying on the back. When performing these exercises, the body must be kept in the most extended position;

Half-turn around the longitudinal axis with a vertical position of the body in the water: turn your face, and then your back to the teacher;

Full rotation around the longitudinal axis with a vertical position of the body in the water;

Full rotation while advancing forward.

The last three exercises are actively involved bent legs, which, with the help of a strong jerk with the hips, give an impetus to movement. Turns can be performed without participation and with the help of hands (palms press the water in the opposite direction to the direction of rotation);

b) rotation around the transverse axis of the body:

Forward roll (at first you can use the swimming bar);

Somersault back.

Hands take part in somersaults (palms press on the water in the opposite direction to rotation). In contrast to the back somersaults performed on land, in a somersault in the water the head deviates back, thus creating a certain bent position of the body;

c) rotation around the vertical axis of the body (in the supine position):

Free rotation with bent legs;

Half turn on command;

Full turn on command.

When rotating around the vertical axis, the legs are bent, the head is slightly tilted to the chest. The rotation is created by hand movements (the palms press the water in the opposite direction to the rotation).

All rotations are performed first in free water, then near the wall, and finally with touching the wall, turning 180° and pushing off the wall. Later, after the rotation, a slide is performed, and then the legs and arms are included in the movement.

After the lead-up exercises (including repulsion from the wall), the following methodological sequence is recommended for practicing turns on the back:

the swimmer lies on his back, one arm is extended behind the head and touches the wall, the second is along the body under water; legs make light alternating movements. On a signal, the legs are brought to the wall, then repulsion and sliding follow. The same exercise is performed with preliminary swimming up to the wall, and then with the transition from sliding to swimming movements.

Turns in swimming crawl, dolphin and breaststroke have many common features in terms of the structure of movements. However, you should pay attention to the fact that the touch of the wall when turning in these ways of swimming is different.

It is very convenient to work out turns on short tracks (across the pool). If there is no such track, and a small swimmer does not have sufficient endurance, you can work out turns in water up to the neck. When practicing turns, it is recommended to use competitive forms only when small swimmers are able to turn cleanly enough.

After little swimmers have mastered everything they need to learn in the second stage of primary education, they should be transferred for further regular training in the swimming section of a sports society or sports club. Maybe in one of the water sports: swimming, water polo, diving or artistic swimming - they are waiting for the joys of competition and even the laurels of the winners.

3.3 Water games

When teaching children to swim, it is necessary to include games and entertainment on the water in the lessons. They help to understand the character of the child, accustom him to independence, initiative, mutual assistance, camaraderie. In addition, games are held to repeat and improve the elements of swimming technique. Three types of games are used in swimming lessons: simple games, story games and team games. The simplest games include an element of competition and do not require a preliminary explanation. These are games like“Who will hide under the water faster?”, “Who has more bubbles?”, “Who will slide further?” etc.The competitive element awakens in the children the desire to complete the task better, makes the lessons more emotional, and increases interest in swimming.

Games with a story - the main educational material in swimming lessons for children of primary school age. They are usually turned on after the children have mastered the water. If a game with a story has complex rules, it must first be explained and played on land. Explaining the game, you need to talk about its content, rules, choose a driver and divide the players into groups of equal strength.

Team games usually held in the classroom with children of secondary school age. This includes almost all games:"Ball to your coach, Water polo"and others, as well as team relay races. During the struggle between the two teams, it is important to follow the rules of the game and the discipline of its participants. The instructor must immediately stop rudeness, violation of the rules, unfriendly behavior. After the end of the game, he announces the results, names the winners and losers, and necessarily marks the participants who have shown their best side.

Games and entertainment on the water are held at the end of the main and in the final parts of the lesson, for 10-15 minutes. The choice of game depends on the tasks of the lesson, the depth and temperature of the water, the number, age and preparedness of those involved. All players must participate in each game. Only exercises known to children should be included in the game. In cool water, you need to play games with movements performed at a fast pace.

Water resistance games"Who is higher?" Standing in the water, sit down, push off the bottom with your feet and jump out of the water as high as possible. "Crossing". Walking with the help of strokes with your hands. "Who is faster?" Running in the water with the help of strokes with your hands. "The sea is worried." Standing in the same line, the players playing on the command “The sea is worried” diverge in any direction (they were dispersed by the wind). At the command "Quiet on the sea," they quickly take their places. At the same time, the instructor considers: "One, two, three - we got into place." Latecomer loses the right to continue the game. "Waves on the Sea". The players line up. Then they take hands and, crouching, lower them into the water. Perform movements with both hands to the right to the left, raising the waves. "Fish and the Net", Choose two drivers. The rest of the players run away. The drivers, holding hands (“net”), try to catch the “fish” - for this they need to close their hands around the caught player. The caught player joins the drivers, forming a "network" with them. The game ends when all the "fish" are caught.

Diving games

“Who can hide under water faster?” At the instructor's signal, the children squat and plunge into the water. "Round dance". The players hold hands and walk in a circle. After counting aloud to ten, they take a breath and plunge into the water. Then they get up, and the round dance moves in the opposite direction. "Train and tunnel." The players line up in a column and put their hands on each other's belt, forming a "train". Two players become facing each other, holding hands (hands are lowered to the surface of the water), - this is a “tunnel”. In order for the "train" to pass through the "tunnel", its "cars" alternately dive. After the entire "train" has passed through the "tunnel", depicting the "tunnel" are replaced by the guys from the "train". "Sit on the bottom." At the command of the instructor, the children sit on the bottom, plunging headlong into the water. “Pump”. Players stand in pairs facing each other and holding hands. In turn, they plunge headlong into the water: as soon as one emerges from the water, the other crouches and hides under the water. "Frogs". The players stand in a circle. At the command "Pike!" "Frogs" jump up, at the command "Duck!" - hiding under the water. The one who performed the command incorrectly goes to the middle of the circle and continues the game along with everyone else.

Floating and floating games

"Float", "Medusa".

"Fifteen with a float." "Fifteen" is trying to knock down one of the players. Fleeing from the "tag", they take the position of "float". If the “fifteen” touches the player before he has taken this position, they change places.

Games with exhalation in the water

"Who has more bubbles." The players dive into the water and take a long breath. The instructor determines the winner by the number of bubbles on the surface of the water.

"Vstanka-Vstanka". The players are divided into two lines, stand opposite each other and join hands in pairs. At the first signal of the instructor, the players of one line go down under the water and take a deep breath (eyes are open). At the second signal, the players of the second line dive into the water.

Eye opening games in the water

"Find the treasure." The instructor throws an object to the bottom. At his command, the players dive into the water and try to find and get this item. "Battleship". The players are divided into two lines and stand facing each other at a distance of 1 m. At the signal of the instructor, they begin to splash water in each other's faces. Those who did not turn away and did not close their eyes win. During the game, you can not get close and touch each other with your hands. "Wade". The players alternately move along the bottom of the pool in a given direction. The direction of movement can be a strip running along the middle of the pool, or objects laid out at the bottom. In order not to go astray and better see the landmark, the players lower their heads into the water.

Sliding and swimming games

"Slide forward." The players stand in a line and slide on the chest and on the back.

"Torpedoes". Playing on the instructor's command, they perform a slide on the chest with. crawl leg movement. Then they do the same on the back "Who will win?" Swimming (with the help of hands) crawl ^ on the chest and breaststroke on the back.

"Relay race". The game is played by two teams. Players can swim in any way. If they have mastered all sports methods of swimming, the instructor conducts combined relay races, where participants swim in different ways with the help of their legs.

ball games

"Fight for the ball" The players are divided into two teams. Players of the same team, swimming in any direction, throw the ball to each other. Players of the second team try to take the ball away; As soon as the ball is caught, the teams change places.

Volleyball in the water. The players sit in a circle and, hitting the ball, pass it to each other. At the same time, they try to keep the ball from falling into the water as long as possible.

Ball to the coach. The game is played by two teams. The first is lined up on one side of the pool, the second - on the other. Each team has a coach. He participates in the game, standing on the opposite side of the pool from his team. Players seek to take possession of the ball located in the center of the field, and, throwing it with both hands, try to give the ball into the hands of their coach. The team that manages to do this more times wins.

Fun in the water

“Who will find the object thrown to the bottom?” “Who will slip at the surface of the water 5 (6) m?

"The ball in a circle." The players stand at the bottom and throw the ball to each other. "Leapfrog". The players stand in a column one by one at a distance of 2 m from each other and lean forward. The player standing last jumps over each one standing in front.

Who will pull? Two players, grabbing each other with their feet, row with their hands with all their strength, trying. drag a partner along. "Flying dolphin." Standing at the bottom, the players jump up and forward from the water and, throwing their hands forward, enter the water again. At the same time, they try to straighten their body and slide forward under water. The best way to learn to swim is the front crawl on the back and the front crawl On the front crawl On land1. Crawl leg movements. Sit down, resting your hands behind you, lean back (straighten your legs, pull your socks off). Leg movements according to the instructor: “one”, “two”, “three”, etc. Perform the movement from the hip with a small swing.2. Crawl leg movements in the supine position on the chest.3. Crawl arm movements in a standing position with an inclination. Performed first with one hand, and then with two hands.4. Coordination of hand movements with breathing. It is performed first with one, and then with two hands.

In water1. Crawl leg movements in the position of support on the bottom or side of the pool. Lie on your chest, lean your hands on the bottom or side of the pool; body straighten socks pull back. Perform crawl leg movements; trying to create a fountain of spray 2. Swimming with the board using crawl legs.3. Sliding on the chest with crawl legs and different positions of the arms (stretched forward; one in front, the other at the hip; along the hips) 4. Exhale into the water in a standing position with a tilt and turn of the head to inhale.5. Crawl arm movements. Standing at the bottom, lean forward (chin near the water; one hand in front, the other behind the thigh). Perform hand movements, as when swimming crawl 6. The same with moving along the bottom.7. Coordination of crawl arm movements with breathing in a standing position on the bottom with an inclination forward. At first it is performed with one hand, and then with two 8. Gliding with crawl movements with arms (with a breath hold of 10-15 s).9. Crawl swimming with breath holding.10. Swimming crawl with a gradual increase in distance. Crawl on the back On dry land1. Crawl leg movements in a sitting position.2. "Mill" - execution circular motions hands towards the back.3. "Mill" with stomping (three steps for one "stroke" by hand). In water1. Sitting on the side of the pool, put your feet in the water. Perform crawl leg movements.2. In a position on your back, grab the side (hands shoulder-width apart). Perform crawl leg movements.3. Sliding on the back with crawl legs. Hands in position at the hips. At first, you can support the body with rowing movements of the hands.4. Gliding on the back with crawl leg movements (arms extended behind the head) .5. Swimming on the back with the help of legs with different positions of the hands: behind the head, at the hips, one in front, the other at the hip.6. Swimming on the back with the help of legs and separate strokes with hands. Starting position of the hands: one in front (behind the head), the other at the hip. Stroke with one hand and bring the other hand forward through the air. Pause followed by movement of the legs. Then make a stroke with the second hand and carry the first hand through the air into and. n. - etc. 7. Swimming crawl on the back at a distance of 5 (10) m with holding the breath on inspiration.8. Swimming crawl on the back with a gradual increase in distance.

Chapter 4

When teaching swimming, three main groups of methods are used -verbal, visual, practical). Using an explanation, a story, giving instructions, evaluating an action, etc., allows students to create an idea about the movement being studied, understand its form, content, comprehend and eliminate errors. The short, figurative and understandable speech of the teacher determines the success of the application of these methods. In addition to solving educational problems, the teacher establishes relationships with students, influencing their feelings. The emotional coloring of speech enhances the meaning of words, helps to solve educational and educational problems, stimulates activity, confidence, interest. Taking into account the specifics of swimming, the instructor conducts all the necessary explanations, discussions, etc. on land - before or after classes in the water. When the group is in the water, the instructor gives only laconic commands, instructions so that the children do not freeze. For example, he says: “Now let's do a chest slide. Stretch your hands forward. Take the starting position. Take a breath - “push” (the last command is given by voice or whistle). After completing the exercise, when the guys got to the bottom and turned to face the instructor, the results are summed up: “Good. The body must be kept tense, stretch forward more. Now let's see who can slide the longest. Take the starting position. Take a breath and ... "Thus, with the help of commands, the instructor, as it were, controls the group and the course of training.

All tasks in the lesson are performed under the command; it is served briefly, in an orderly tone. Teams determine the beginning and end of the movement, the starting positions for completing tasks, the place and direction for conducting training tasks, the pace and duration of their implementation. Teams are divided into preliminary and executive. With children of primary school age, teams are used with great restrictions. Counting in swimming is used only in the initial period of training - to create the necessary pace and rhythm for performing movements. Counting is carried out by voice, claps, monosyllabic indications: “one-two-three, one-two-three”, etc. -: when studying crawl leg movements: short “inhale and long “exhale” - when mastering exhalation into the water. In addition to commands, it is necessary to give methodological instructions that prevent possible errors and evaluate the results of the exercises. They most often clarify individual points and conditions. correct execution exercises. So, when performing a slide on the back, the instructor can indicate that the exercise will work only if; if the practitioners take a lying position, and not sitting

As you know, training options for exercises for studying the technique of swimming differ significantly from the technique of swimming in a perfect, masterful performance. Therefore, in order to achieve the necessary movements "during the initial training in swimming, the instructor has to give explanations that are sometimes inaccurate from the point of view of high technical skill. The result of these explanations that are incorrect at first glance is the smallest number of errors and rapid development educational version of swimming technique. For example, when explaining the movements of the legs and arms with the crawl, the instructor says: “The legs and arms must; be straight and tense, like sticks. Of course, legs and arms cannot and should not be held in this way: during swimming, they, meeting the resistance of the water, will bend as much as necessary for a proper stroke. Such an orientation allows; to avoid typical mistake for all beginners - excessive bending of the legs and arms. Visual methods include showing exercises and swimming techniques, educational visual aids, movies, and the use of gestures. Along with a figurative explanation, visual perception helps to understand the essence of the movement, which contributes to its rapid and lasting mastering. The role of visual perception in teaching children is especially great. A strongly pronounced tendency to imitate, especially among younger students, makes visualization the most effective form of teaching movements in a holistic way, and with the division of movement into parts (slow execution, stops in the main phases). The freestyle arm stroke, for example, is learned by stopping the arm in three main phases of the stroke. During stops, it is recommended to strain the muscles of the arm 2-3 times for 3-5 seconds. However, there is no need to get carried away with the implementation of the swimming technique in parts. Once the practitioners have gained an understanding of the general way of swimming, they should swim as much as possible. Training options for techniques on land are demonstrated by the instructor, in the water - by students who are better at it this exercise. The show is carried out not only before the start of the lesson (on land), but also during it.

The effectiveness of the show is determined by the position of the instructor in relation to the group: 1) the instructor must see each student in order to correct his mistakes; 2) students should see the demonstration of the exercise in a plane that reflects its shape, character and amplitude.

Mirror display is used only when studying simple general developmental exercises. A negative demonstration (“how not to do it”) is possible only if the trainees do not get the impression that they are being mocked.

Practical methods. When teaching swimming, all exercises are first learned in parts, and then reproduced in a holistic way. Thus, the study of swimming technique follows an integrally separate path, which provides for the repeated execution of individual elements of technology, aimed at mastering the method of swimming as a whole. Learning in parts facilitates the development of swimming techniques, avoids unnecessary mistakes, which reduces the time of training and improves its quality. Learning as a whole is used at the final stage of mastering the swimming technique. We emphasize that the improvement of swimming technique is carried out only through the holistic implementation of swimming movements.

Competitive and game methods are widely used in primary swimming training. Both methods bring revival, joy, emotions to classes. Before an exercise is included in a game or competition, it must be completed by the entire group. The element of competition mobilizes forces and opportunities, promotes the manifestation of will, perseverance, initiative, increases the dynamism of classes. The method of direct assistance is used if, after explaining and showing the task, the beginner still cannot complete it. The instructor takes the hands (legs) of the trainee in his hands and helps him to correctly reproduce the movement several times.

Conclusion

Thus, when teaching swimming, the following main tasks are solved: - health promotion, hardening of the human body, instilling persistent hygiene skills;

Studying the technique of swimming and mastering the vital skill of swimming; - comprehensive physical development and improvement of such physical qualities as strength, flexibility, endurance, speed, dexterity;

Familiarization with water safety rules.

Swimming can be taught to children from infancy. Swimming strengthens the child's musculoskeletal system, also develops physical qualities such as endurance, strength, speed, mobility in the joints, coordination of movements; they also form a “muscular corset” in a timely manner. contributes to the development of good posture, preventing curvature of the spine, eliminate excitability and irritability.

Swimming eliminates posture disorders, flat feet, harmoniously develops almost all muscle groups - especially the shoulder girdle, arms, chest, abdomen, back and legs. Swimming perfectly trains the activity of the cardiovascular and respiratory systems.

BIBLIOGRAPHY

1. Belits-Geiman S.V. Swimming / M: Enlightenment 2000

2. Bulgakova N.Zh. Swimming / M: Enlightenment 2001

3. Vasiliev V.S. Teaching children to swim / M: Physical culture and sports 1999

4. Kislov A.A. , Panaeva V.G. Neptune gathers friends / M: Enlightenment 1998

5. Makarenko L.P. Swimming / M: Physical culture and sports 1999

6. Firsov Z.P. Swimming for all / M: Physical culture and sport 2001

Terminology for compiling a lesson plan

Movements of body parts.

For the correct writing of the lesson plan - a summary and conducting lessons in physical education, as well as extracurricular activities in sports clubs and sections, we recommend using the following terminology for the movements of body parts:

Basic head movements:

Head tilts: right, left, forward, backward.
Head turns: right, left.
Circular movement of the head: right, left.
Head movements: right, left, forward, backward.

Basic hand positions:

Hands down.
hands forward
Hands up.
Hands to the side.
Hands back.

Intermediate hand positions:

Hands forward-down.
Hands outward.
Hands up and forward.
Hands back down.
Hands down to the sides.
Hands up to the side.

Basic positions with bent arms:

Hands on hips.
Hands on the belt.
Hands to shoulders.
Hands in front of the chest.
Hands on head.
Hands behind the head (to the castle).
Hands in front of you
Hands behind your back.

Circular movements of the hands (initial position of the hand down):

Circle hands forward.
Circle hands back.
Circle with arms out.
Circle with hands inward.
Circle hands to the right.
Circle hands to the left.
Miscellaneous movements.

Body movements:

Incline.
tilt back
Tilt to the right.
Tilt to the left.
Half tilt.
Tilt bent over.
Tilt with grip.
Spring slopes.
Body turn to the right.
Turning the body to the left
Circular movements of the body to the right.
Circular movements of the body to the left.
Taz right.
Taz to the left.
Circular movements of the pelvis to the right.
Circular movements of the pelvis to the left.

Racks:

Main stand.
Standing legs together (closed).
Narrow stand.
Stand with legs apart.
Wide stand.
Rack right (left).
Rack right (left) apart.
Rack cross right (left).
Sock stand.
Stand on your knees.
Stand on the right (left) knee.
Stand "At ease", "At ease right (left)".

Squats

Half squat.
Half squat with a tilt back.
Squat
Round squat.
Squat on the right leg (left).
Half squat on the right leg (left).
Springy squats.

Stops:

Crouched emphasis.
Emphasis on the right (left) knee.
Emphasis crouching on the right leg (left), left leg(right) forward on the toe.
The emphasis is crouching on the right leg (left), the left leg (right) to the side on the toe.
The emphasis is crouching on the right leg (left), the left leg (right) back on the toe.

Lying support:

Emphasis lying down.
Emphasis lying on the right (left) hand.
Emphasis lying on bent arms.
Emphasis lying on the forearms.
Emphasis lying on the hips.
Emphasis lying on the hips and bent arms.
Emphasis lying on the hips and forearms.
Emphasis lying sideways.
Emphasis lying behind.
Emphasis lying behind on bent arms.

Standing emphasis:

Emphasis while standing bent over.
Emphasis standing legs apart.

Supports sitting behind:

Emphasis sitting behind.
Emphasis sitting behind legs apart.
Emphasis sitting behind with legs bent.
Emphasis sitting at the back corner.
Emphasis sitting behind the angle of the legs apart.
Emphasis sitting back on the heels.
Emphasis sitting behind on the right (left) heel.

Sedy:

Sed.
Sit legs apart.
Sit with legs bent.
Sit at an angle.
Sit with a grip.
Sit with legs apart.

Mahi:

Max right.
Move to the right.
Swing right back.
Same left

Lunges:

Lunge right.
Lunge to the right.
Lunge right back.

Lying positions:

Lying on your back.
Lying on my stomach.
Lying on the right side.
Lying on the left side.

Basic starting positions in pairs:

Standing facing each other, hold hands - hands to the sides, up, forward, on the shoulders, etc.
Standing with your back to each other, hold hands-hands - to the sides, up, under the elbows, etc.
Standing facing each other, hands on partner's shoulders, right foot in partner's left hand.
Standing at the back of the head to each other, hands on the shoulders of the partner, the right leg in the left hand of the partner.
Tilt, bending face to each other, hands on shoulders (hold hands).
Emphasis crouching facing each other, hands on shoulders (hold hands).
Squat with your back to each other, join hands (arms to the sides, up, under the elbows).
Sitting facing each other, join hands (the same legs apart).
Sit at an angle (the same legs apart).
Emphasis sitting behind (the same legs apart).
Sit with legs bent.
Emphasis sitting behind with legs bent (right forward).
Sit on heels facing (back) to each other.
Emphasis sitting back to back to each other (grasp under the elbows).
Stand on your knees facing (back) to each other.
Sit legs on the right (left).

Ways of gripping outdoor switchgear in pairs:

Finger grip.
Lock grip (fingers intertwined).
Thumb grip,
Direct (usual) grip of the palms of the partners' hands of the same name, wrist joints between the index and middle fingers.
Facial grip, hands across the palms to each other with opposite hands.

State budgetary educational institution

Secondary school No. 270

Krasnoselsky district of St. Petersburg

accepted approved

Pedagogical Council

GBOU secondary school No. 270 by order No. _____ dated __________

Decision from ______________ Director of GBOU secondary school No. 270

Protocol No. __ _______________

Zhuravleva E.V.

working programm

Additional general education

(general developmental) program

"___ sports swimming _____"

Year of study (1)

Group № __

Age of students: 11-15 years old

Compiled by: physical education teacher

Shirokova Lyubov Nikolaevna

St. Petersburg

2015-2016 academic year

1. EXPLAIN LNAYA RECORDToBUT

Orientation educational program associations "sports swimming" The content of the program of additional education in sports swimming corresponds to the physical culture and sports orientation.

This program is based on the standard program sports training for children's and youth sports schools, specialized children's and youth schools of the Olympic reserve, regulations on the basic elements of swimming for children's sports schools and adapted for general education schools.

Relevance. Swimming is a vital skill for a person and is closely related to the labor activity of certain professions. Sports swimming is olympic view sports in which athletes show their technical skills and speed, as well as set world records. This sport is widely used as a means of hardening and preventing colds. Due to the increased heat transfer in water, the metabolism in the body is activated, energy consumption increases. This contributes to the achievement of optimal weight, the optimal ratio of adipose and muscle tissue. The pressure of water on the chest stimulates the development of the respiratory muscles, the mobility of the chest, an increase in its size, and an increase in the vital capacity of the lungs.

The value and prospects of this program is the formation of value attitudes and life priorities for health, a healthy lifestyle, physical perfection and self-realization of the personality of students. Sports swimming harmoniously develops such qualities as strength, agility, endurance. The value of the health-improving effect of swimming on a child's body cannot be underestimated.

This program does not provide for an increased level of training of boys and girls in sports swimming. Much attention is paid to the general physical training, increase endurance and performance.

Program novelty

The program provides classes for different age groups, including students with different physical abilities;

The program is based on the right of free choice;

Performs a compensatory, educational function, offering the teenager organized leisure time, orienting him to a model of a healthy lifestyle that they can follow in the future.

Pedagogical expediency of this program is that swimming lessons contribute to the development of personal qualities, such as: diligence, perseverance, discipline, responsibility. Sports swimming can be both individual and team sport, which helps to develop teamwork, as well as opportunities for students to fulfill themselves.

Target: Creation of conditions aimed at the comprehensive physical development of students, strengthening their health, increasing the functional capabilities of the body

Tasks:

Tutorials:

Mastering vital swimming skills;

Teaching the basics of technique of all swimming methods and a wide range of motor skills;

To study the technique of sports and applied methods of swimming, starts and turns;

To acquaint with the history of the development of sports swimming in Russia.

Developing:

Develop technical skills and abilities;

Development of physical qualities (aerobic endurance, quickness, speed, strength and coordination capabilities);

Promote health and common development students' bodies.

Educational:

Education of moral and ethical and volitional qualities;

To promote the harmonious development of the individual.

formation of sustainable interest, motivation for systematic sports and healthy lifestyle life.

Topic number 1. Rules of conduct in the pool. Security measures.

Theory: Basic safety measures and rules of conduct in the pool. Prevention of accidents and diseases in swimming. The sequence of actions for saving drowning people, first aid for injuries and accidents.

Topic number 2. Hygiene of physical exercises and disease prevention. The effect of exercise on the human body.

Theory: Personal hygiene of a young swimmer, hardening. Daily routine, combining swimming lessons with training in a general education institution. The impact of exercise and swimming on the human body. Specific features of the adaptation of the cardiovascular and respiratory systems of the human body under the influence of systematic swimming lessons. Changes in the state of the human body under the influence of physical activity.

Topic number 3. Moral-volitional training. Swimming technique and terminology. Fundamentals of swimming technique and training methods

Theory: Promotion of a healthy lifestyle, the formation of motivation for regular physical exercises, a conscious and active attitude of a swimmer to tasks. a brief description of sports methods of swimming, starts and turns. General concepts about the principles, means, methods sports training. The main terms used to describe the means and methods of training, characterizing the errors of technique.

The main content of the initial training stage is teaching the technique of swimming and using the maximum possible number of lead-in, preparatory and special exercises with an emphasis on playing teaching methods. At this stage, mastering with water and teaching the technique of crawl swimming on the chest and on the back is carried out.

Swimming lessons consist of 3 parts:

Preparatory part (conducted in the dry swimming hall)

Main part(held in water)

Final part (carried out in water)

AT preparatory part classes, the tasks of the lesson are communicated, the organization of students and their functional and psychological preparation for the main part of the lesson is carried out. It uses walking, running, general developmental, special preparatory and imitation exercises.

AT main part classes solve the problem of mastering the elements of swimming technique. The technique of swimming methods, starts and turns is studied and improved.

Final part classes are aimed at gradually reducing the load and bringing the body of those involved in a relatively calm state with the help of slow swimming, starting and training jumps, turns. Conducting games in the final part of the lesson helps to improve the emotional state of those involved and increases interest in classes. The session ends with a summary.

FORMS OF DIAGNOSIS OF PREDICTION RESULTS

Control and translation standards for various stages of education in the SNP

The system of standards consistently covers the entire period of study in the sports section. The composition of the standards varies depending on the stage of training. For groups sports training standards are of a controlling nature, being, moreover, the most important criterion for transferring those involved to the next stage of long-term sports training.

The main criteria for evaluating those involved at the stage of initial training are the regularity of attending classes, the fulfillment of control standards for general and special physical fitness, mastering the volumes training loads in accordance with the program requirements, the development of the theoretical section of the program, the absence of medical contraindications for classes. Control requirements for the first year of classes are presented in Table.

Standards for groups of the 1st year of study are accepted for enrollment in training groups. Enrollment in training groups is carried out on a competitive basis based on the results control tests, with the most important being the standards for technical training.

CONTROL STANDARDS FOR SWIMMING GROUPS

Control exercises

boys

Girls

general physical preparation

shuttle run 3 x 10 m; with

Medicine ball throw 1 kg; m

Leaning forward from an elevation

Twisting straight arms back and forth

Standing long jump

Technical training

sliding length

6 m

Swimming technique in all ways:

a) with one foot

b) in full coordination

Making starts and turns

Swimming a distance of 100 m in the chosen way

Note: + the standard is considered fulfilled when the indicators improve

CURRICULUM FOR THE SWIMMING GROUP

No. p / p

Sections of preparation

years of education

All

Number of study weeks

Number of hours per week

Number of lessons per week

including on the land

Physical training:

OFP

SFP

Theoretical training

Competitions and control tests

medical examination

Total hours

criteria for determining the results and quality of the educational (upbringing) process

(1) year of study

1st step (pre-training)

The initial sports level of preparedness is the ability to swim a distance of 50 m in any way without stopping. The main tasks of the 1st stage:

be able to swim a distance of 200 m;

master the exercises special gymnastics swimmer on land;

get acquainted with the exercises to improve the swimming technique of the chosen swimming method.

Basic training aids on land:

various types of walking and running;

complexes of special and general developmental exercises;

imitation exercises of a swimmer on land.

breathing exercises;

swimming in the chosen way, distances 25-150 m;

swimming with the help of movements with one foot or with one hand (with a swimming board or a circle), distances of 25-50 m;

exercises to improve swimming technique, distance 25-50 m;

repeated swimming of sections, swimming in the chosen way, distances of 25-75 m.

2nd stage (basic training)

First level preparedness - the ability to swim a distance of 200 m in any way without stopping. Main tasks basic training:

develop the ability to swim the distance chosen as the main one for recreational swimming (most often 800-1500m);

improve swimming technique;

familiarize yourself with simulation exercises to learn an additional way of swimming on land;

to study the basic exercises to improve the technique of the chosen method of swimming.

The basic training aids on land are identical to those used in the previous stage, with additional simulation exercises included as needed to learn additional swimming techniques.

Basic training aids in the water:

swimming in the chosen way, distances 50-600 m;

swimming with the help of movements with one foot or with one hand (with a swimming board or a circle), distances of 25-100 m;

exercises to improve swimming technique, distance 50-100 m;

repeated or interval swimming of segments, swimming in a chosen way, distances of 25-150 m;

breathing exercises.

3rd stage (conditioning training)

The initial level of preparedness is the ability to swim a distance of 1000-1200 m in any way without stopping.

The main tasks of the 3rd stage:

regularly perform "your" volume of training loads on land and in water;

gradually increase the level of physical fitness;

improve swimming technique and expand the arsenal of motor skills;

learn how to combine classes in the pool with other types of physical culture and sports activities.

The main training means in water are the exercises of the 1st zone with a purely aerobic orientation (65-75% of the total volume) and the 2nd zone with a predominantly aerobic orientation (15-20%). Exercises of the 3rd zone make up 5-10%, more intense loads are used only occasionally and in total they amount to no more than 2%. Leading training methods are distance uniform and variable. Interval and repeated methods are used relatively less frequently than for training groups. It is recommended to include games and entertainment on the water, relay swimming, and other types of physical exercises in the classes.

Control standards in the joint venture

The system of standards consistently covers the entire period of training in a sports school. For sports swimming groups, the standards are mainly of a controlling nature.

In sports and recreation groups, the age of those involved is from 10 to 15 years. They can be used by both beginners and athletes who have been trained at other stages. Therefore, the standards presented in the table are indicative initial values. The main criteria for evaluating those involved in the sports and recreational stage are the regularity of attending classes, the positive dynamics of the development of the physical qualities of those involved, the level of mastering theoretical knowledge and skills in the basics of physical culture and sports, hygiene and self-control, and the absence of medical contraindications for classes.

CALENDAR AND THEME PLANNING

№1 group

№p/n

the date

The topic of the section / classes

Theory count. hours

Practice count. hours

Summary of the section

01.09

Group recruitment

Meeting with the teacher groups, recording personal data

02.09

Group recruitment

8.09

Theoretical information

Lesson updating knowledge and skills.

Study of safety requirements.

Labor protection briefing

Introductory lesson

Swimmer hygiene, hardening

9.09

Swimming technique and terminology

15.09

The effect of exercise on the human body

Exercises to improve crawl technique on the chest and back (practice, theory)

16.09

Crawl on the back, the correctness of the stroke with the hands.

Footwork with a plank. SFU. 200m

Classes for control of knowledge and skills

22.09

Crawl on the back, Work of hands with a kolobashka.SFU.200m

Combined lesson

23.09

Freestyle 400m. SFU.

Swimming in the crawl on the back by elements

29.09

Full coordination 100m front crawl on the back. The work of the hands, with the kolobashka hands. SFU. 2 *25 with acceleration.

Combined lesson

30.09

Crawl on the back. Movement of the arms and coordination of the work of the legs, arms, breathing. SFU.200m. Backstroke start.

6.10

Crawl on the back. Movement of the arms and coordination of movements of the legs, arms, breathing. SFU. 4*25 with acceleration.

Swimming in the crawl way on the back by elements and in general.

7.10

Crawl on the back. Exercises to improve the start and turn. With an acceleration of 5 * 25 m. SFU.

Swimming in the crawl on the back 25 m.

13.10

Crawl on the back. Repetition of exercises to improve the start and turn. Diving. Free swimming.

Water polo game

14.10

Crawl on the chest. The rowing movements of the hands are coordinated with breathing under one hand. SFU. 100m free.

Swimming in the crawl way through the elements.

20.10

Crawl on the chest. Leg movement with plank. SFU.

Combined lesson. Swimming in the crawl way.

21.10

Rabbit chest. Leg movement without support. SFU. 25m acceleration.

Swimming in the crawl way.

27.10

Crawl on the chest. The movement of the arms and the coordination of the movements of the legs, arms and breathing. Full coordination - crawl on the chest. SFU.

Combined activity. Swimming in the front crawl way.

28.10

Crawl on the chest. Arm movements and coordination of leg, arm and breath movements. SFU. Acceleration 4* 25 m.

Swimming in front crawl in full coordination 25 m.

3.11

Complete coordination of movement without breathing. SFU.

Occupation of systematization and generalization of knowledge and skills.

10.11

Crawl on the chest. Hand movements (stroke) and coordination of leg movements, breathing. Games and entertainment on the water. Free swimming. SFU.

Water polo game, swimming in various ways.

11.11

Crawl on the chest. Breathing rhythm. Exercises to improve the start and turn. Repeated swimming of segments of 25 m. SibFU.

17.11

Crawl on the chest. The rhythm of breathing and the coordinated rhythm of strokes of the hands. Repeating starts and turns. Repeated swimming segments 4 * 25 m. SibFU.

Swimming front crawl, starts, turns.

18.11

Crawl on the chest. Repetition of exercises for learning to start and turn. Acceleration 25-50m. SFU.

Swimming front crawl, starts, turns.

Breaststroke Exercises(practice, theory)

24.11

Breaststroke. Improving the technique of full breaststroke coordination. SFU. 100m

25.11

Breaststroke. Improving the technique of leg movements with my daughter. SFU.25m acceleration.

Breaststroke leg work at a fixed support.

1.12

Breaststroke. Improving the technique of leg movements with the work of hands. SFU.

Breaststroke leg work with a board.

2.12

Breaststroke. Average pace 200m. SFU.

Breaststroke footwork without a board.

8.12

Breaststroke. Improving the technique of hand movements. Breaststroke twists. Acceleration 4* 25m. front crawl and back crawl. SFU.

Breaststroke. Hand work. Swimming crawl on the chest.

9.12

Breaststroke. Improving the technique of hand movements (the position of the palm during the push). Breaststroke twists. Acceleration 25-50m. crawl on the back. SFU.

Combined activity. Breaststroke. Hand work. Back crawl swimming.

15.12

Breaststroke. Improving the technique of rhythm of hand movements and breathing. Games and entertainment on the water. Free swimming. SFU.

Breaststroke. Hand work, breathing. Combined activity.

16.12

Breaststroke. Improving the technique of complete coordination. SFU.4*25m acceleration.

Breaststroke. Hand work, breathing.

22.12

Breaststroke. Improving the technique of coordinating the movements of the legs, arms and breathing (general rhythm) SibFU.

Breaststroke. The work of the hands, feet, breathing.

23.12

Breaststroke. Strengthening the technique of coordinating the movements of the legs, arms and breathing. SFU. Water games with a ball.

29.12

Breaststroke. Teaching the technique of coordinating the movements of the legs, arms and breathing. Endurance distance swimming (200-300m.) SibFU.

Breaststroke, coordination of breaths.

Applied swimming.(practice, theory)

30.12

Endurance swimming. Acceleration with alternating free pace, 25-50m. SFU.

Applied swimming, imitation of rendering assistance to the victim.

12.01

Endurance development - 500m free style.

Occupation of actualization of knowledge and skills. Work of arms, legs, breathing. Breathing endurance.

13.01

Occupation of actualization of knowledge and skills. Breaststroke. Hands, feet, breathing

19.01

39..

20.01

26.01

27.01

Occupation of actualization of knowledge and skills. Turns, starts. Hands, feet, breathing

2.02

Occupation of updating knowledge and skills. Work of hands, feet, breathing

3.02

Exercises to improve breaststroke technique

Occupation of actualization of knowledge and skills. Breaststroke. Hands, feet, breathing

9.02

Exercises to Improve Front Crawl Technique

Occupation of actualization of knowledge and skills. Crawl on the chest. Hands, feet, breathing

10.02

Exercises to Improve Back Crawl Technique

Occupation of actualization of knowledge and skills. Crawl back. Hands, feet, breathing

16.02

Exercises to improve dolphin technique

Occupation of actualization of knowledge and skills. Dolphin. Hands, feet, breathing

17.02

Exercises to improve the technique of starting and turning different styles swimming

Occupation of actualization of knowledge and skills. Starts and turns. Hands, feet, breathing

24.02

Speed workout. Sections of 25m.

Occupation of actualization of knowledge and skills. The work of the hands, feet, breathing. speed endurance

1.03

Exercises to improve the technique of start and turns of different swimming styles (practice, theory)

Occupation of actualization of knowledge and skills. Hands, feet, breathing

2.03

Diving training

9.03

Diving training