Movement on a narrow log support. Hardening of military personnel, physical training
In order to win in battle, to defeat the enemy, to complete a combat mission, one desire, no matter how great it may be, is sometimes not enough. Modern Combat demands from a warrior perfect physical qualities, and therefore peacetime military service is saturated with significant physical exertion.
To make it easier to adapt to the conditions military service, to master a military specialty faster and better, a young man in the process of pre-conscription training and physical education should raise the level of physical fitness up to the starting standards of a rookie warrior.
Overcoming obstacles includes unsupported and support jumps, climbing and climbing, deep jumps, movement on a narrow support.
Free jumps are used when overcoming narrow horizontal and low vertical obstacles and are performed with a landing on one or both legs.
Jump landing on one leg It is used when overcoming obstacles up to 2 m wide and up to 0.8 m high.
Make a short run, push off in front of the obstacle with one foot, bringing the other leg forward with a wide step, jump over the obstacle and, landing on this foot, without stopping, continue to move. At the moment of flight, the pushing leg remains behind until the other leg touches the ground, after which it swings forward, helping to continue running without stopping. Hands work in time with the movement, as when walking, when pushing right foot the right hand is sent with a sharp forward upward movement, helping the jump.
Jump landing on both feet it is used when overcoming obstacles up to 4 m wide and up to 1 m high, which cannot serve as a support when jumping.
Make an energetic run accelerating towards the end, push off in front of the obstacle with the pushing (strongest) leg and, helping the jump with an energetic extension of both hands forward upwards, jump over the obstacle. In flight, the body is tilted forward, the legs are bent, and the arms are extended forward. Landing is made on the heels of slightly spaced legs.
Vaults are used when overcoming obstacles up to chest height, which can be used as a support.
Jump, stepping on an obstacle, used when overcoming obstacles up to 1 m high.
Having run up, push off in front of the obstacle with the pushing (strongest) leg and, moving the body forward, gently jump onto the obstacle on the other, strongly bent leg. Without straightening up, carry the leg that performed the push over the obstacle, and, gently jumping down on it, continue to move.
Jump with arm and leg support used when overcoming obstacles up to chest level.
Run vigorously, push off with your left foot and jump onto an obstacle, leaning on your left hand and on a slightly bent right leg laid aside. The weight of the body is on the left hand, thumb turned back. Giving your shoulders forward, move your left leg over the obstacle, jump onto it and, without stopping, continue to move.
Climbing is used when overcoming obstacles 4-5 m high. Depending on the height of the obstacle and the situation, climbing can be done independently (obstacle height up to 2.5 m) or with the help of a friend.
Climbing with support on the chest it is used when overcoming obstacles, the height and upper edge of which allow you to lean on them with your chest.
Run up to the obstacle, take hold of its edge with your left hand and lie down on the obstacle with your chest. Rolling over it, lean with the palm of your right hand on the other side of the obstacle, move both legs over it and jump off.
Climbing with arms used when overcoming obstacles up to shoulder level.
Run up to the obstacle, take hold of its edge with your hands and, pushing off the ground with both feet, go point-blank. You can jump off as when jumping with support on an obstacle with your hand and foot, or by transferring first the left and then the right foot over the obstacle.
Climbing "hook" used when overcoming wooden fences taller than a person.
Vigorously run up, push off with the strongest foot from the ground one step from the fence and, leaning with the other, bent foot on the fence, grab onto its edge. Pull yourself up and hang on the fence with your left side to it so that the upper edge of the fence is under your arm, and the elbow of your left hand is pressed against the fence on its back side. Bend your left leg and, bringing your knee forward, press your foot against the fence. Take your right leg back and, waving it, catch the heel on the top of the fence. Pulling up to the fence, roll over it and jump off.
Climbing "by force" it is used when overcoming fences and high obstacles with a wide edge.
Run vigorously and, pushing off with one foot from the ground, and with the other leaning against an obstacle, grab onto its upper edge with your hands. Pulling up on your hands, pressing your chest against the obstacle and helping yourself with your legs, go to close range. Grab your left hand with your thumb forward. Tilt the body forward, swing the legs back up, rest the palm of the right hand against the opposite side of the obstacle and, moving the legs over it, gently jump off.
jumping off from a standing position, it is used when jumping off obstacles up to 1.5 m high, and jumping off with support on the arm - when jumping off obstacles up to 2 m high, as well as when jumping from a lower obstacle onto hard or uneven ground, with heavy equipment and in darkness. When jumping from obstacles up to 3 m high, jumping off from a sitting position is used, and when jumping off obstacles up to 5 m high, jumping off from a hanging position.
When overcoming obstacles through the holes in them, crawling is used. Depending on the size and shape of the hole, you can climb sideways or head first. If the hole is at ground level, climbing is done by crawling into the hole in a plastunsky manner.
Walking on a narrow footing depending on the situation and the size of the obstacle, it can be carried out either sitting on horseback, or walking, or running.
On high altitude, in the dark and, if necessary, to move with a load, movement along a log while sitting on horseback is used. Sit astride a log (beam). Move the torso forward, placing your hands 30-40 cm in front of you. Transferring the weight of the body to the hands and slightly rising on them, swing the legs and move forward to the hands. Continue moving forward in the same way.
Walking and running on a log are used at a low height. Move along the log in small steps on legs slightly bent at the knees. Place your feet straight along the log, look at the support three or four steps in front of you. When moving one after another, do not keep pace. You can move along a narrow support at a high height in steps, holding on to a rope stretched on the side of the support at the height of the belt.
Swimming. When swimming at 100 m, the start is made from the starting table. On the command “Participants to take their places” (or an extended whistle signal is given), the swimmers stand on the starting table, and on the command “To start”, they take a fixed position for jumping into the water. On the command "MARCH" (or a short whistle signal is given), perform an arbitrary jump into the water and swim the distance in any way of swimming. The turn is performed with the obligatory touch of the wall (swivel shield) of any part of the body.
- Tell us about the content and significance of military-applied training.
- Reproduce the methods of overcoming obstacles known to you: unsupported and support jumps, climbing, jumping off, climbing, moving along a narrow support.
- Do exercises 1 and 2 for throwing hand grenades.
vault 10.3.3. Support jumps are used when overcoming obstacles up to chest level - low walls, fallen trees, hedges. Jump on an obstacle. With a run, push off with one foot, sharply bringing forward the opposite hand. Leaning the body forward, gently jump onto the obstacle on the other strongly bent leg, without straightening up, carry the leg that was pushed over the obstacle, jump onto it and continue moving (Fig. 51). Jump with arm and leg support. After a short but energetic take-off, push off with your left foot and, bringing your right hand with a weapon forward upwards, jump on an obstacle, leaning on it with your left hand (thumb back) and slightly bent right foot to the side. The weight of the body on the left hand. Without stopping, move your left leg over the obstacle, jump onto it and continue moving (Fig. 52).
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On fig. 74 shows a more complex technique for jumping off a moving car while performing a somersault backwards in the direction of the car. This method requires a large number pre-workouts, which include the following elements: somersaults forward, backward, over an obstacle from a place, from a run, somersaults on a moving track, jumping from a small height from a hang onto a carpet (track) moving at different speeds, followed by somersaults back, etc. After that, you should proceed to jumping off a slowly moving vehicle, first into deep snow, then onto a dirt (winter) road, and at the end of working out 1 of this technique, jump onto hard ground. Moreover, the landing should be worked out by rolling back and to the side. The above elements must first be performed without a weapon, and as skills are acquired, move on to practicing the technique with a weapon (first with weapon models, preferably wooden, wrapped in rags, and at the end of the workout - training and combat with firing blanks). The sequence of mastering the technique of getting into and out of the car must be strictly observed: gym, on the street, from a place, in motion, etc., but in all cases Special attention you should pay attention to the training of the neck, spine and vestibular apparatus. Climbing is done head first (Fig. 75) or sideways.
MOVEMENT ON LADDERS AND ROPES
10.3.9. Movement on vertical and inclined stairs is carried out in the form of ascents and descents different ways. Climbing a vertical ladder. Grab the step with your right hand at the height of your outstretched arm, and with your left hand at chest height, while placing your left foot on the lower step (knee slightly to the side). Straightening the left leg, grab the step above the right hand with the left hand, while placing the right foot on the next step (also take the knee slightly to the side). Alternately changing the position of the arms and legs to lift. When climbing stairs with restrictive arches and a small diameter, it is advisable to turn to the sides not only the knees, but also the feet. Climbing an inclined staircase performed by alternately intercepting the hands and placing the feet on the steps. When descending the stairs the work of the arms and legs is done in the reverse order. Climbing the assault ladder for fire departments (Fig. 79, 80, 81).
10.4.3. To develop applied skills among employees of special units, to develop and improve the most important professional, physical and mental qualities, taking into account a special focus physical training a single runway is equipped with other special structures and obstacles. Unit Obstacle Course special purpose Ministry of Internal Affairs of Russia(Fig. 86). The length of the strip is 280 m. 1 - a typical highway slide; 2 - blockage 11 m long and 4.5 m wide; 3 - a ditch 2, 2.5, 3 m wide; 4 - labyrinth; 5 - a fence 2 m high with an inclined board; 6 - destroyed bridge; 7 - a destroyed staircase with a step height of 0.8, 1.2, 1.5, 1.8 m; 8 - wall 1.1 m high with two breaks; 9 - a well and a communication course; 10 - a box weighing 26 kg with carrying handles; 11 - layout of the bridge and railroad tracks; 12 - pa-garden, installed in the middle of the ditch; 13 - facade of the house with windows; 14 - a beam 4 m long with platforms for jumping off; 15 - a ditch 15 m wide and 1.5 m deep (ropes for climbing are stretched across the ditch on pillars 2 m high and its ladders swinging on ropes are thrown); 16 - concrete pipe under the embankment; 17 - finish line; 18 - treadmill. Obstacle course for cynologists(Fig. 87). Distance 200m. 1 - start line; 2 - "toothed front garden" (frame width 2m..height 1m); 3 - "shrub" (frame 2m x 70cm from bars 5x10cm and protruding 60cm with rods attached to it); 4 - "fence" (frame width and height 2m); 5 - "ditch" (obstacle of two identical platforms 2 m long and 1.5 m wide); 6 - "log" (trunk 8 m long and 25 cm in diameter, upper surface 18 cm wide); 7 - "manhole" (corridor 0.5 m high, 10 m long and 2 m wide); 8 - "ladder" (platform 1.7 m long, 1.2 m wide, 4-5 cm thick, fixed at a height of 4 m on pillars); 9 - finish line.
- training in combat techniques of wrestling and training in the implementation of these techniques; training in skillful actions in the use of personal protective equipment and attacks, the use of handcuffs and the use of improvised means in hand-to-hand combat; development of endurance, dexterity, speed, strength, determination, speed of orientation and initiative; cultivating self-confidence, the desire to get close to the enemy and neutralize him.
Movement. The technique of walking and running as the main types of movement is studied with military personnel in the section "Accelerated movement and Athletics”, methods of movement on the battlefield (running, crawling, attacking), noiseless movement techniques - in tactical and reconnaissance training classes. In the classes on overcoming obstacles, the acquired skills are consolidated, in addition, special types of movement are also studied.
Movement in narrow passages (trenches, communication passages, crevices) is carried out with the chest forward, sideways with side steps and with turns.
When overcoming obstacles, military personnel are required to possess the skills of moving along narrow and unstable supports. Wide and deep ditches are overcome along logs or beams in a sitting position on horseback. Sitting on a log or beam, the serviceman leans forward, puts his hands 30-40 centimeters in front of him and, transferring the weight of the body to them, moves forward by swinging his legs, having a weapon behind his back. With shallow and narrow obstacles, movement along logs or other narrow supports is carried out by walking or running. You should move quickly with small steps. With a very narrow support, you need to slightly spread the toes of the feet to the sides. Through dangerous obstacles, movement along a narrow support is carried out with the help of safety equipment (rope, cable) stretched at a height of 1-1.5 meters from the support along it.
Walking on narrow supports requires a well-developed sense of balance.
The learning of movement techniques is generally carried out at a slow and fast pace, at first without weapons, then with weapons and equipment, with a gradual decrease in the area of \u200b\u200bsupport and an increase in its height above the ground. To increase the density of the lesson, training is recommended to be carried out on several obstacles at the same time using the in-line method.
Climbing a rope, a pole (tree), a ladder is not difficult in terms of execution technique and is carried out due to the alternating movement of arms and legs. When moving up the stairs, first the hands are intercepted by the upper crossbar and pulled up on the hands, and then the feet are stepped over. When descending, the work of the arms and legs is done in the reverse order. Movement along a rope stretched horizontally is carried out in a hanging position from below, head first, the weapon is behind the back (Fig. 1). The movement is carried out either by alternately intercepting with the hands, when the legs slide freely along the rope, or by bending at the waist and hip joints and pulling the legs to the hands, and then alternately intercepting with the hands.
Jumping. the most rational and fast way overcoming horizontal and vertical obstacles are jumping. They have the same structure of a motor act as track and field and gymnastic jumps - four phases are distinguished in them: run, push, flight and landing. The difference between jumps when overcoming obstacles is that in the flight phase there may be a moment of support against an obstacle, and landing is combined with a transition to the next movement. Therefore, when overcoming obstacles, the main attention is paid to working out the phases of flight and landing.
Unsupported jumps are performed with landing on one and both feet. When landing on one foot, it is important to keep the symmetrical work of the arms and legs, as in normal running, in order to immediately continue the movement. In jumps with landing on both legs in the flight phase, both arms are carried forward upwards, the push leg is pulled up to the fly leg, and both of them are bent at the hips and legs before landing. knee joints and the body leans forward. The most rational technique for overcoming obstacles is through unsupported jumps, when the serviceman does not select the strongest leg for pushing, that is, he knows how to push equally with both legs.
Picture 1
The method of landing on one or both feet is selected depending on the width or height of the obstacle. With landing on one leg, horizontal obstacles up to 2.5 meters wide (ditches, trenches) and low vertical obstacles up to 0.8 meters high (destroyed walls, fallen trees) are overcome. A jump with a landing on both feet is used when overcoming horizontal obstacles up to 3.5 meters wide.
In the dark, narrow obstacles are overcome by jumping from a place. The width of obstacles to overcome in the dark should not exceed 2 meters. Having determined the edge of the obstacle (trench, ditches, etc.), crouch slightly and, pushing off with both legs, jump over the obstacle, sending the weapon forward when landing.
Support jumps are performed by stepping on an obstacle or relying on an arm and a leg. They are used when overcoming obstacles, the height of which allows you to jump on them due to a push with your foot.
An advancing jump (Fig. 2) is performed after a short energetic take-off: pushing off with the foot and moving the body forward, jump on the obstacle on the bent swing leg, without straightening, carry the push leg over the obstacle, jump on it and continue moving. When jumping, the arms move as in a normal run, while the weapon is swung forward with the barrel up and forward when landing.
Figure 2
Figure 3
The jump with the support of the arm and leg (Fig. 3) is used when overcoming obstacles up to the waist. With a run, push off with your left foot and, bringing your hand with a weapon forward, run into an obstacle, leaning on it with your left hand and aside with a slightly bent right leg. Without lingering on the obstacle, move your left leg over it and jump onto it, leaning your shoulders and weapons forward; after landing, keep moving.
Depth jumps are used when jumping off obstacles up to 5 meters high. Depending on the height of the obstacle, jumps are performed from standing positions, relying on the arm, sitting and hanging on the hands (Fig. 4).
The main thing in the technique of performing a deep jump is a soft landing on the toes of half-bent, slightly apart legs. The weapon is held in the hand or behind the back. At the moment of landing, the weapon behind the back must be held with the right hand by the butt, preventing a blow to the back or the back of the head.
It is advisable to train jumps according to the scheme: unsupported jumps - deep jumps from a standing position and relying on an arm - stepping jumps and relying on an arm and a leg - deep jumps from sitting positions and hanging on hands. The height of obstacles and the depth of jumps increase gradually. At first, jumps are performed without weapons in slow pace. Students line up on the side of the obstacle in order to see the mistakes of their comrades and correctly perceive the remarks of the class leader.
As skill is developed, jumps are performed at a fast pace with weapons; the number of obstacles increases. On final stage adversarial method is used.
Figure 4
High obstacles are overcome by climbing, which is a fairly complex action in terms of coordination. It consists of a run, a push, a jump on an obstacle, a point-blank exit and a jump. The most important thing in the climbing technique is going to point-blank at an obstacle.
Climbing is performed independently or with the help. Climbing independently is carried out with support on the hands, on the thigh, on the chest, “hook” and “strength”.
Climbing with support on hands (Fig. 5) is used when overcoming obstacles up to 1.3 meters high: run up to the obstacle and, grabbing its upper edge with your hands, with a push of both legs, go into focus on your hands, lean your foot on the upper edge of the obstacle, torso move forward and, transferring the other leg between the leaning leg and hands, jump on it, landing, continue moving forward. The weapon is in the hand or behind the back.
Climbing with support on the thigh (Fig. 6) is used when overcoming obstacles up to 1.5 meters high (walls, fences): run up to the obstacle and, grabbing its upper edge with your hands, with an energetic push of both legs, go to the emphasis on the hands; move one leg over the obstacle, sit on the hip, then move the other leg without stopping, jump off the obstacle and continue moving forward. The weapon is held in the hand or behind the back.
Figure 5
Climbing with support on the chest (Fig. 7) is used when overcoming obstacles as high as the height of the trainee: grab the top
Figure 6
edge of the obstacle, push off with your feet from the ground and lean on it with your chest, tilting your body forward, rest with the palm of one hand on the obstacle on the opposite side, holding the upper edge of the obstacle with the other hand, move your legs and jump off to the ground. The weapon is held behind the back or in the hand.
Climbing with a “hook” (Fig. 8) with a weapon behind your back is used when overcoming board fences and walls 2-2.2 meters high: with a run, push off with either foot in one step from the obstacle and, leaning with the toe of the other bent leg about an obstacle, grab your hands on its upper edge; pulling up, hang on the fence with the left side to the obstacle so that its upper edge is under the arm of the left bent arm, and the forearm and palm are pressed against the fence from the opposite side; press the left leg bent at the knee against the obstacle, with a swing of the right leg upwards, hook the heel (lower leg) on the top of the fence, pulling up with the right hand, roll over the obstacle, jump off and continue moving.
Figure 7 
Figure 8
Climbing "by force" (Fig. 9) is used when overcoming obstacles 2-2.2 meters high, as a rule, without equipment, the weapon is held behind the back: with a run, push off the ground with one foot and, jumping onto an obstacle with the other foot, grab hands behind its upper edge; pull up with a jerk on your hands and, helping with your legs, go to point-blank range; lean forward so that the right hand rests on the obstacle on the opposite side, and the left hand remains on the upper edge of the fence, at the same time move the legs over the obstacle, jump off and continue moving.
Figure 9
In all cases, when the weapon is behind the back, when landing, it must be held, avoiding a blow to the back or the back of the head.
Figure 10
Climbing with the help of a friend is performed relying on his thigh or shoulders (Fig. 10). When relying on the thigh, when the climber has grabbed the upper edge of the obstacle, the helper lifts him by the knee and shin of the bent leg until he reaches the obstacle. When relying on the shoulders, the helper becomes his back to the obstacle, bending and spreading his legs, and connects his hands into a “castle”. The climber, successively leaning his feet on the partner's arms and shoulders, grabs the edge of the obstacle with his hands. The helper, straightening up, raises him to the point of emphasis on the obstacle. The weapon is on the back.
When climbing, infantry and sapper shovels, poles, ropes, etc. can be used. The shovel is stuck by the helper into the slope or rests on the ledge of the obstacle, and the climber uses it as a step. To climb over with the help of poles, two servicemen become facing each other and sideways to an obstacle, holding one pole in their lowered hands, and the other on their shoulders, farthest from the obstacle (Fig. 11). When overcoming very high obstacles, the helpers, having lowered the lower pole to the ground, raise the upper pole with both hands overcoming the obstacle above their heads. This allows him to grab onto the upper edge and go point-blank at an obstacle about 4 meters high.
Figure 11
When overcoming a vertical obstacle with the help of a rope, the trainee climbs it, pulling himself up on his hands and leaning with his toes of his legs bent at the knees against the wall of the obstacle.
The last person to climb is assisted by one or two strong servicemen who have already overcome the obstacle. To do this, they lie down with their chests on an obstacle and, grabbing a comrade by the wrists, help him to go point-blank at an obstacle and overcome it.
All climbing methods are studied in the sequence as they are described, first by divisions or with the help of preparatory exercises, and then as a whole, accelerating the pace of the technique. When learning the reception by divisions, first a push and a jump on an obstacle with an exit to point-blank range or a hang are practiced, then the actual climbing and, finally, a dismount and the start of movement from the obstacle.
Techniques of climbing, jumping out of the trench are not difficult in terms of coordination of movements, and for their development it is not required special exercises. Climbing can be done head first, head and foot forward and sideways. Climbing head and foot forward requires a combination of torso tilt forward with the simultaneous sending of the fly leg into the opening of the obstacle. When exiting the hole, do not straighten up quickly so as not to hit your back.
An important incentive for mastering the techniques of overcoming obstacles are competitions. In preparation for them, several special training sessions should be carried out.
Approximate plan for preparing for an obstacle course competition
Class 1 - improvement of technology, development of speed:
overcoming 2-3 obstacles - 4 times;
overcoming a segment of the strip at speed - 3 times;
overcoming an obstacle course at a speed below the control standard:
Lesson 2- development of strength and general endurance:
running 60 m for 9-10 s - 2 times;
improving the technique of overcoming obstacles and transporting cargo by the method circuit training- 5 episodes;
overcoming a segment of the strip (3-5 obstacles) - 3 times;
running 150 m, overcoming obstacle course at an average pace, running 200 m.
Lesson 3- improvement of technique and development of speed endurance:
100 m run in 15 s - 2 times;
improving the technique of successively overcoming 3-4 obstacles - 3 times;
overcoming the first half of the lane with maximum speed, 3-4 minutes of rest, overcoming the second half with maximum speed;
variable run (25 m fast, 25 m slow) at a distance of 300 m.
Lesson 4- improvement of technology, development of speed:
running 30 meters at maximum speed - 5 times;
improving the technique of successively overcoming 2-3 obstacles - 2 times;
overcoming sections of the strip (2-3 obstacles each) at maximum speed - 3 times;
overcoming the obstacle course at an average pace with acceleration on the last 2-3 obstacles.
Lesson 5- fulfillment of control standards: preparatory exercises;
testing techniques for overcoming individual obstacles; overcoming the obstacle course on time.
Depending on the degree of mastering the technique of overcoming obstacles and the level of physical fitness of military personnel, the content of the training may vary. Loads should be feasible for each student.
The process of improving technology can be controlled by changing the time to overcome individual obstacles.
Before starting an obstacle course, it is necessary to check the serviceability of obstacles and structures, dig up and cover with sawdust (sand) the landing sites when jumping from high obstacles, in winter, clear the obstacle course from snow and ice.
One of the main causes of injuries in the classes to overcome obstacles is a violation of the discipline of the lesson. Therefore, the leader must pay special attention to the organization of the behavior of military personnel in the classroom.
A mandatory methodological requirement is a gradual increase physical activity and the speed of performing techniques and actions, the width and height of obstacles to be overcome. During classes in the cold season, the preparatory part of the lesson must be carried out with increased intensity, reduce the time for explanation in the main part, increase the take-off run to overcome obstacles and the distance between servicemen with the in-line training method.
Movement along a narrow support is used when overcoming obstacles and various barriers on boards, poles, logs, beams and rails.
Movement sitting on horseback. Sit astride a log (beam, rail). Leaning forward, put your hands 30-40 cm in front of you. Transferring the weight of the body to the hands and slightly rising on them, swing the legs and move forward to the hands. Continue moving in the same way further. Weapon behind the back (Fig. 26).
Rice. 26.
Walking and running. Stand on a log, slightly bend your knees and start moving forward with small quick steps. Place your feet straight along the log. Look ahead (Fig. 27). When moving in a group, one by one, go out of step to reduce the swing of the support. When moving along a narrow support at a great height or with a load, hold on to the rope stretched on the side of the support at the height of the belt.
Rice. 27.
Overcoming the wire network on the board. Run up to the wire net and throw a board on it, closer to the stakes. Leaning your hand on the stake and stepping with your foot on the middle thread of the wire at the stake, stand on the board and walk or run along it without sharp shocks. Jump off smoothly, holding the stake with your hand (Fig. 28). Hold the weapon horizontally in one hand.
Rice. 28. Breaking through the wire fence
Movement on vertical and inclined stairs is carried out in the form of ascents and descents in various ways.
Climbing a vertical ladder. Grab the step with your right hand at the height of your outstretched arm, and with your left hand at chest height, while placing your left foot on the lower step (put your knee slightly to the side). Straightening the left leg, grab the step above the right hand with the left hand, while placing the right foot on the next step (also take the knee slightly to the side). Alternately changing the position of the arms and legs, lift. When climbing stairs with restrictive arches and a small diameter, it is advisable to turn to the sides not only the knees, but also the feet.
Climbing an inclined staircase is carried out by alternately intercepting hands and placing feet on the steps.
When going down the stairs, the work of the arms and legs is done in the reverse order.
Climbing the assault ladder for fire departments (Fig. 29, a, b, c, d, e, f).
Rice. 29
Rice. 29 , e, f. Overcoming the assault ladder
Movement along a horizontal rope (rope) is performed in several ways:
1) stand with your back to the direction of movement and grab the rope with your hands. With a push with one foot on the ground, pulling up on your hands, with a wave of the other leg, catch the rope with your lower leg from above. Lifting the push leg, put it on the shin of the fly leg. Alternately intercepting hands, move forward; while the legs slide freely along the rope. Weapon - behind the back (Fig. 30);
Rice. thirty.
2) stand with your back in the direction of movement and grab the rope with your hands. With a push with the right foot on the ground, pulling up on the hands, with a wave of the left foot, catch the rope with the lower leg from above. Lifting the push leg, put it on the shin of the fly leg. Bending at the waist and at the hip joints, pull the legs as close to the hands as possible. Alternately intercepting the rope with your hands and straightening up, move forward. The cycle of these movements is repeated until the end of the rope, the weapon is behind the back.
Movement along a rope thrown over a ravine is done while standing sideways, with side steps, holding on to the safety rope with your hands.
Movement along a vertical rope (pole, rope). Grab the rope with your hands as high as possible. Bend your knees, pulling them to your chest, and grab the rope with your feet, with one foot (lift) - from below, with the other foot, its sole, step on top of it, passing the rope between your knees. Straightening your knees, you should stand up to your full height, leaning on a rope clamped by your feet. Intercept with hands on the rope up to failure, gain a foothold. Then again do the same action with your feet, etc. (Fig. 31).
Rice. 31. Walking on a vertical rope
Rational posture is also the most important component of the technique of all exercises in motion, including those with the flight phase. The fixed vertical position of the body in space plays, in particular, an important role in maintaining stability at the moment of landing after jumps or dismounts. You need to follow the log with your chin slightly closer to your chest, but without tilting your head forward. Otherwise, the stability of the body and the entertainment of the exercises themselves are reduced.
The balance of the body on a log depends to a large extent on
accuracy of all movements. For example, the deviation of the leg to the side from the vertical plane of the log when performing jumps, slow flips and many other elements shifts the line of gravity (the vertical passing through the center of gravity) to the edge of the support and worsens the conditions for maintaining balance (Fig. 122) . Therefore, all movements must be made exactly along the trajectories that provide the most advantageous location above the central heating log.
The safety of performing the exercises of the third group (on the spot and in motion) is directly related to the accuracy of the body departure during repulsion. C.t.t. in the flight phase, it must be above the center line of the log to ensure the reliability of the arrival on the projectile. The position of the legs on the support should contribute to the stability of the body and exacerbation of the "feeling of the log", which is achieved by turning the foot with the toe outward with the little finger touching the edge of the projectile.
The given requirements for the technique of exercises are obligatory conditions for increasing the stability of those practicing on the balance beam and should underlie the methodology of teaching and training on this projectile.
9.2.3. Features of training and organization of classes
The most typical and general requirements for the majority of exercises on the balance beam are the rational relative position of the links of the body and the straightness of the movements, depending on the accuracy of the actions that determine the direction of the movements.
The formation of a rational posture occurs with the direct participation of the teacher in setting and fixing the posture g using various techniques that help to feel the desired position of the body. These include: comparison of muscle and tactile sensations in correct and incorrect postures; external change in rational posture with the active resistance of the student; concentration of motor sensations with closed eyes and other techniques.
In parallel with mastering the posture, the ability to maintain balance in it with the help of control movements for a long time is developed.
Improving the skill of rational posture occurs with an increase in the difficulty of maintaining it due to additional movements by body links, changing the method of execution (after a jump, turning), maintaining balance against the background of irritation of the vestibular apparatus by repeatedly rotating the body around various axes.
When teaching turns, in addition to holding the pose for a while, you need to teach students to accept it at the beginning of the rotation and keep it at the end of the turn, using additional support from gymnastic wall.
In order to improve the skill, it is required to complicate the poses and increase the angle of rotation of the body.
Serious attention when learning to move should be given to the position of the head, since lowering it to the chest, as mentioned above, leads to a deterioration in posture and imbalance.
Since, when performing acrobatic elements, the interarticular angles are constantly changing, it is necessary, when studying, for example, coups, to single out not one, but several body positions (in the vertical and inclined planes), and also to do the elements in parts - from one pose to the other, developing the corresponding motor representations (Fig. 123).
The upbringing of the accuracy of movements, which underlies the straightness of body movements, occurs by improving the spatial and power differentiation of movements. To this end, it is desirable to include exercises in classes (primarily for beginners) that develop the ability to assess the position of body links, the direction of movement, the height and distance of the jump, and the relative magnitude of muscle effort. For example: raise your arms to the sides and close your eyes, trying to understand the muscle sensations. Then perform the same task, closing your eyes in advance - before the start of movements, and opening them, check correctly
the validity of the position taken. If there are deviations, correct the error and repeat everything again.
Such tasks should be done in different directions and planes, and not only with the hands, but also with the legs, using a variety of initial body positions for this.
It is also advisable to perform walking and running exercises, dance movements, jumps with closed eyes along the drawn line, always controlling the straightness of the movements (opening the eyes at the end of the task, with the help, according to markings, etc.) .
In order to improve the spatial accuracy of movements, gymnasts of senior ranks are recommended, in addition to these exercises, to perform acrobatic elements with their eyes closed (somersaults, flips, and others - without a flight phase) on the floor, gymnastic bench and low beam.
Performing exercises on a log is organically associated with the possibility of imbalance and the risk of falling. This circumstance leads to excessive caution and constraint in the actions of those involved. Therefore, the psychological difficulty of exercises should increase gradually, and teaching new exercises should be distinguished by a special sequence. New elements should be studied on the floor on the lines, forming a rational posture under these conditions and practicing the accuracy of movements. Next, you need to go to gymnastic benches, low logs and only then on a regular log.
It is more convenient to learn new difficult jumps on a horse without handles, and then first lay a thin mat or felt on a log.
To get used to the height, it is advisable to use on a log group exercises general developmental type: squats, tilts, leg swings, body turns, etc.
Belay on the log should exclude the possibility of falls and bruises. Support in acrobatic elements is usually performed in the lumbar region or by the hips, and when moving, by the arms.
In order to increase the density of classes on a log, in addition to using additional shells (low logs, gymnastic benches, etc.), it is necessary to use on early stages pre-cooking group and in-line methods of performing exercises.
The flow method can also be carried out according to the principle of circular training, sequentially performing exercises on the floor, gymnastic bench, low or ordinary log.
For a wider and more versatile impact on the balance function of those involved in order to increase their ability to master new difficult elements, it is advisable to additionally practice on shells that are narrower than an ordinary log: on a tightly stretched cable, a low log with a width of the supporting surface 3-5 cm and on other objects suitable for this (gymnastic racks, slats from the gymnastic wall, etc.).
A cable with a diameter of up to 2.5-3 cm is stretched with chains and lanyards between two support platforms at a height of 40-50 cm
From the floor. Its length reaches 3-5 m. A special log can have the same length and height (Fig. 124).
Performing exercises on the extremely limited plane of the projectile is at first very difficult. Attempts to stay on a cable or a narrow log due to balancing movements of the arms and torso do not
yut, as a rule, positive effect. Therefore, at first it is necessary to develop the skill of maintaining balance, excluding the use of additional movements by the links of the body. To facilitate this task, it is recommended at the beginning of teaching each new element on narrow shells to use a fan made of wire, covered with thick cloth or paper.
The sequence of exercises should be approximately as follows: standing on one leg lengthwise and across with different positions of the hands, the same on two legs; movements with body links in these stances, squats, various movements and turns, elements of the competitive program.
Exercises on a cable and a narrow beam have a beneficial effect not only on the formation of the skill of a rational posture, which allows you to confidently maintain balance in unstable positions on the projectiles, but also on the psyche of those involved, eliminating the “fear of a log”, which after the cable seems wide and comfortable.
9.2.4. Basic exercises
Point-blank jump(putting a bent or straight leg on the side of the log).
Jump into a seat on the hip and point-blank on the knee, executed from a place or from a running start with a push of both legs. Their execution is based on confident support with hands and soft setting (lowering) of the legs, excluding the possibility of injury. Insurance is carried out from the side of the bridge; support by the hand and non-supporting leg (in the last jump) (Fig. 125).
Jump up at point blank range crouching(longitudinally and across) are performed, respectively, from a direct and oblique run. In the second case, the thumbs of the hands should touch when supported. The technique of execution and insurance are similar to those described above. The same jumps on one leg with subsequent turns can be performed after mastering the turns in an emphasis, crouching on one leg.
Jump up at point-blank range standing with legs bent apart does not differ in execution from the previous ones, but requires great effort. Insure should be for the shoulders from the side of the log opposite to the jump.
Jump up at close range from behind with a jump, bending your legs is learned after similar jumps with a jump with one leg. Training should begin on a horse with handles, then without them. Insure - on the side of the bridge.
Jump into a hip squat with alternate jumps and into a squat on oneleg, the other forward. They are performed from an oblique run with the support of the hand, a push of the leg farthest from the beam and suggest the presence of an active swing forward and upward with the free leg while holding the pelvis below. Putting your foot on a log, to go into a squat, you need to push off with your hand and move your shoulders forward. Insure - from the opposite side of the log (Fig. 126).
Jump into a squat on one leg without support with your hands. It is performed due to an energetic run-up, repulsion and a wave of the leg with the help of the movement of the arms from the bottom up. For a jump on a straight leg, all movements are made more powerful. These jumps are performed both at the end and in the middle of the beam.
Turns. Allowing you to periodically change the direction of movement, i.e. playing a service role, turns are an obligatory and integral part of any balance beam exercise. However, presenting a certain difficulty as elements with rotation on a narrow support, they also have an independent meaning. Turns are performed in stands on one and two legs (straight or bent), in a handstand, in mixed or simple stops.
Turns around on two legs in a stance and squat, squatting and standing up have a power basis, i.e., they are performed slowly due to active muscle efforts associated with the rotation of the feet in the opposite direction to the turn, with the body position fixed relative to the legs. First you need to stand on your toes, and when you finish the turn, lower yourself to a full foot.
Turns around with a swing of one leg(of the same name and of the same name). The supporting limb performs actions similar to those described above, while the flywheel, facilitating this task, twists the body in the direction of rotation without going beyond the plane of the log.
When training, it is advisable, as mentioned earlier, to use an additional support from a gymnastic calf or say
make-ups, putting on them when turning the fly leg on the toe (Fig. 127).
360° turn on one leg. From the rack, longitudinally, you need to take a step to the right to the side and, slightly squatting on it, stand on your toe, pushing off at the same time with the other foot. Helping the rotation with the hands, maintain a straight vertical position of the body. Finishing the turn, stand on the whole foot, left to the side.
Squat twists on one leg the other to the side. Rotation begins with assuming a pose by pushing with the foot, twisting movements with the torso and arms, and then swinging the leg in the direction of rotation.
When learning, the angle of rotation should be increased gradually.
Turns in mixed stops- for the most part, auxiliary elements that serve to change the position on the beam and for transitions from sit-ups to a footstand: from an emphasis and an emphasis from behind, the same-name jumps with a turn into a sit-down legs apart or on the hip; from a gray-haired leg apart, crossing with a swoop back with a turn in a circle; from the stop behind, turn 270 ° to the stop, crouching on one leg (Fig. 128), turn around and more in the stop with the angle of the leg apart outside (simple stop), etc.
Movements include different kinds walking, running, jumping, dancing movements.
Walking includes a normal step, from the toe and on the toes, with a high rise of bent and straight legs forward, can be performed with the back and side forward, crouching and standing up, with turns, etc.
Run, with some exceptions, it consists of variants of movements similar in form to walking. The criterion that determines the content of running exercises is their relative safety.
Dance moves. These include added and variable steps (forward, backward, to the sides), steps of the polka, waltz, mazurka, Russian step, etc.
jumping can be performed on the spot and with advancement in different directions on one and two legs, a push with one and two legs with a landing on one And both legs. The most difficult are jumps with turns in the flight phase. Jumps are single or performed together one after another. At the same time, the hands can occupy various positions and make movements.
For landing stability (in beam jumps and dismounts), braking should be started in a timely manner, including not only the muscles of the legs, but also the torso. Support during jumps should be of a stop character and begin before the line of gravity approaches the support area (Fig. 129).
To work out individual
phases of the jump, during training, you can use the support with your hands at the gymnastic wall.
The program for schools includes the most simple views jumps: jumping on one foot from a step, the other back or forward, in place with a change in the position of the legs, jumping from one foot to another in place and moving forward, jumping in steps, jumping in place, bending legs, etc.
Let's take a look at some of the basic training jumps.
Jump jump with change of position of the legs performed from a stand on toes. Squatting slightly, jump up, straightening your legs and pulling your socks. In the jump, change the position of the legs and land on tense, slightly bent legs.
Two push jump with legs spread. The technique of jumping and landing is similar to the previous jump, but in flight spread your legs wide, one forward. The same jump can be done by changing the position of the legs by the time of landing.
Jump from both feet to one performed like the previous ones, but with a landing on one leg (from the toe to the entire foot), as well as with moving forward.
step jump(from one foot to the other). Take a step with the left and swing the right forward - jump on it, slightly crouching, left back. The same jump is performed in balance. To do this, landing on a leg bent more than usual, lean forward, bending over and, unbending it, take the other as far back as possible.
Jump with a change in the position of the legs in front. After a step with the left, making a swing with the right forward, jump higher, changing the position of straight legs in the air. Land on right, left forward. The same jump can be done with a change of bent legs.
Jump from right to left placing an emphasis on the right from behind, with a push (bounce) two jumps from both legs to the left. First you need to master jumping in steps and from both legs to one, and then connect them into this bundle.
balance can be performed slowly (from a place), jump and turn. They are divided into horizontal and vertical, depending on the position of the body in space.
The ability to perform many of them is related to the level
6-1760 W
The development of flexibility and mobility in the joints and depends on the strength of the muscles of the trunk and legs. The technique of their implementation on a log does not differ fundamentally from the usual one (on the floor), not counting the placement of the foot in some cases.
The simplest balance options include balance on one leg with different positions of the hands, in half-twine, in support and kneeling, lying on the chest (Fig. 130), in a gray-haired angle, arms to the sides, etc.
More difficult will be etoiki on the shoulder blades and chest, on the shoulder, balance on one leg with a grip on the knee or toe, a ring (Fig. 131), etc.
Somersaults on the balance beam represent the first step to learning complex acrobatic elements. The easiest of them can be considered a forward roll from a lunge position and a back roll from a crouch.
Forward roll from a lunge should first be studied on the floor. Squatting deeply in a lunge, put your hands with closed thumbs further forward and, raising your pelvis forward and upward, lower your head with the back of your head on the mat. Connecting straight legs, gently roll into gray legs apart. Learn to do the same at the gym
bench. Separately, on a log, master the interception of hands from top to bottom with a sliding movement at the moment the head touches the projectile.
The somersault can end at different positions: in a squat, legs apart or on the hip, in a squat on one or two legs, in a knee stand.
You need to insure when grabbing the log from below with two hands from the side by the lower back and hips, and without interception - with one hand by the shoulder, the other under the thigh (Fig. 132).
Dismounts in period primary education serve to educate those involved in orientation in space, the ability to control the movements of body parts, and improve landing skills. The sequence of learning dismounts is approximately the following.
Dismounts from the gray on the hip with hand support in front, behind, with a turn around; dismounts from the emphasis of the legs apart one leg with a leg swing forward or backward; Same from the emphasis of the legs apart across to the side (swing back or forward); dismount from kneeling swing the other leg back; Same from the stop crouching on one- bending over; dismount fromgray corner support with one foot (Fig. 133). Leg swing dismount(bending) is performed from a step or run-up, from the end of the log or from the middle - to the side; dismounting with a push of the legs from the rack across (from the end of the log or to the sides) and from the rack longitudinally; the same with turns, legs apart, grouping, bending over, bending legs back.
Further, the difficulty of dismounts increases: dismounts flip inside, Same after turning in a handstand(at the end of the log); forward flip dismount(slow and at pace); flip dismountto the side from the end of the log (performed by joining the legs in this toyka on the hands. Continuing to move with the legs and transferring the weight to the second hand, push off with it at the moment of loss of balance and, maintaining the elongated position of the body in flight, land softly. The same dismount can be performed and in the middle of the balance beam Supporting the gymnast by the shoulder and lower back (Fig. 134).
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