Dear Parents,I would like to introduce you to some

features of the development of such a physical quality as dexterity.

Modern life is very dynamic and requires modern children to quickly respond to changing conditions, quickly engage in life situations, etc. In everyday life, in games, in sports exercises, when an unusual combination of different movements suddenly develops, the child is required to demonstrate dexterity. From the very beginning of a child’s life, parents begin to monitor, first of all, his physical development: how early he began to hold his head, when he turned over on his tummy, when back, they brag about the fact that he began to walk early, run, jump, etc. But for sure, few parents think how difficult it is for their baby. And even more so, few people think that all these movements, neoplasms,that happen to a child depend on the development of his dexterity. Some complain that their child is clumsy, he does not succeed, "like an elephant in a china shop." Some say that their child, on the contrary, manages to do everything, some kind of energizer. But, again, almost everyone sins on heredity, and few people think that children's dexterity, as well as other physical qualities, can and should be developed. What is dexterity? And how can you develop dexterity in a preschool child? And also, how can you measure the dexterity of a preschooler? There are answers to these questions.

Agility - this is the physical quality of a person, which consists in the ability to quickly master new movements and their combinations, as well as the ability to act correctly, quickly and resourcefully in changing conditions.

Agree, in the modern world it will be very difficult without this physical quality! Therefore, you just need to pay attention tochild's dexterity development precisely at preschool age, when all his qualities are only being laid and formed.

A high level of dexterity development is evidenced by the child's good performance of movements included in an outdoor game or physical exercise with changing conditions or additional tasks, for example, snake running, jumping forward, etc. And you need to make sure that the child performs all the movements correctly.

A dexterous child can be called a child who spent the minimum amount of time on the correct completion of the task, for example, quickly climbed up and easily climbed down the stairs, easily carried a balloon on a tray in a famous attraction, or scooped up the most water with a spoon, etc. But agility is not only about quick response. Sometimes you need to delay the response movement, be focused on the movement, connect your attention and thinking during the action. . Dexterity is necessary when performing all basic movements, in outdoor games, sports exercises. She combines manymotor qualities .

In dexterity, the child's ability to accurately assess and perform a movement is manifested, taking into account their spatial, temporal and power characteristics. For example, in throwing at a moving target. One of the manifestations of dexterity is also the ability to maintain the balance of the body in motion and in a static position. For example, to walk on an inverted bench or who will stand on one leg longer, etc. To improve dexterity, more complex exercises are needed in terms of coordination, interconnection, conditions for conducting, i.e., in other words, dexterity needs to be developed.

Agility is combined with the ability to maintain a stable body position in a variety of movements and postures. Agility exercises require great clarity of muscle sensations, tension of attention.

Exercises to develop children's dexterity:

Mirror exercise:

Standing facing the child, move your arms and legs, torso, and the children copy the movements, as in a mirror;

Throwing small balls not only with the right (strong), but also with the left (weak)

hand;

Changing the speed or pace of movements:

Performing combinations of exercises on a bench (beam) at first in

slow and then at a fast pace;

Throwing small balls at a target for speed;

Fast execution of morning exercises, etc.

Run

Running with a change in direction of movement (to begin with, let the baby chase you): turning around while running, running "snake", running diagonally

• jumping

Jumping on two legs, on one leg through objects (stuffed balls, gymnastic sticks) laid in one line.

Exercise "Cap"

Put the child in the room with his eyes closed, then put a cap on his head, let the child open his eyes, and walk around the room so that he does not fall off his head.

It's good if you can arrange games in the children's yard, so that it would be more fun to arrange dresser games,

after all, lessons in dexterity won't hurt anyone, right?

How is agility tested?

Agility is measured by the time of the shuttle run, performed on a flat track with a dense earth surface. It includes running in a straight line of 10 meters with two turns (total distance of 30 meters). 2 cubes are placed on one side, a chair or bench is placed on the other side. Taking into account the peculiarities of preschool age, a game task is proposed: taking one cube, the child runs to the other side, puts the cube, runs after another, also transfers it and stops. The indicator of agility will be the time spent on the task.

You can use another task - run around 8 flags on a stand (or cubes), with a distance of 1 meter to the first flag and after the last one, a distance of 1.5 meters; the length of the total distance is 10 meters.

Now knowing how the child's dexterity is measured and with the help of what techniques, you can independently practice in increasing this physical quality of your baby! I wish you success!!!

With due diligence and the necessary knowledge, you can not only become faster and more agile, but gain a truly lightning-fast reaction. In our article, we will give examples of several simple exercises on development of dexterity and coordination.

What is dexterity for?

The question of what dexterity is for may seem absurd, but in reality, few of us can answer it correctly. Let's look at the history of the origin of this word. The words " dexterity" and " catch» are not just consonant - they have the same root. At the dawn of the development of mankind, when food had to be obtained by a difficult and sometimes risky way, successful hunters and fishermen were often called " dodgers", for unsurpassed physical qualities. Over time, they began to call people with lightning-fast reactions: fighters, acrobats, magicians and even thieves.

But back to our topic. So what is dexterity for? In everyday life, the ability to coordinate our movements literally helps us to stand firmly on our feet: when traveling on public transport, on ice and in many other situations. In addition, it is an indispensable quality for cycling, skating, rollerblading, snowboarding or choreographic classes.

A good reaction is the key to the success of team sports. Flexibility, plasticity, the ability to keep balance are important for gymnasts. And even in strength sports, this skill is indispensable: one unsuccessful movement when lifting a large weight - and a serious injury is guaranteed. That's why muscle coordination so necessary for the harmonious development of the body.

Determining the level of coordination

There are many ways to determine the level of coordination. But to assess the overall physical readiness, only two will be enough.

1. Almost every member of the stronger sex who has undergone a medical examination for military service is familiar with this method. We stand up straight, stretching our arms in front of us. We close our eyes and alternately try to touch the tip of the nose with the index finger of each hand.
2. Trying to keep balance by standing on one leg. At the same time, we take the second leg back, holding it with our hand. Extend your free arm forward, parallel to the floor. After holding on for half a minute in this position, we change the leg.

Not everyone succeeds, but that's what failures are for, to learn how to overcome them. Of course, it is better to develop agility and coordination from an early age, because then our body is more flexible and responsive to any training. However, even if you have crossed the line of 25-30 years, nothing (except your own passivity) will prevent you from developing a lightning-fast reaction. Let's see how this can be achieved.

Development exercises
agility and coordination

Here are some simple exercises to develop dexterity and coordination that will allow you to synchronize the work of yours, but at the same time will not take much time and effort.

Exercises to strengthen the neuromuscular connection

1. We stand up straight, stretching our arms in front of us. We make simultaneous rotational movements with our hands: right - clockwise, left - against. We perform 10-15 repetitions.
2. We complicate the previous exercise. We stretch one hand forward and begin to describe circles with it clockwise. At the same time, we try to rotate the brush in the opposite direction. The task seems impossible, but regular practice will soon help dispel your doubts. The main thing is not to make sudden movements with the brush, otherwise you can injure the ligaments. We also perform 10-15 repetitions.
3. Again we stretch both hands forward and begin to simultaneously draw different geometric shapes with them in the air. For example, the right one draws a square, and the left one draws a circle, and so on. After 10-15 repetitions, change the "pattern" for each hand.
4. Another simple exercise for the development of dexterity and coordination, which we liked to entertain ourselves in childhood: we raise and lower the right palm above the head, slightly touching the top of the head, and with the left we make rotational movements in a vertical plane around the abdomen.

Coordination exercises

1. Stand on one leg. We try to keep balance on one leg for 60 seconds. At the same time, we take our hands to the sides, and turn our head left and right. When you are sufficiently trained, the exercise can be performed with your eyes closed.
2. Jumping on one leg. It's simple - we bounce on one leg, and land on the other. And so for 2-3 minutes.
3. Throwing the ball in a one-legged stance. We approach the wall at arm's length. Standing on one leg, throw the ball at it and catch it on the rebound. In this case, all attention is concentrated only on the ball.
4. Martin. We balance by standing on one leg. The arms are spread apart, the free leg is laid back to the level of the pelvis. Keep your back straight, look straight ahead. The supporting leg should also be straight. We stand in this position for at least 1 minute, after which we change the leg. You can complicate the exercise by holding a small medicine ball.
5. Running with obstacles. If there is no suitable sports ground nearby, you can run cross country. For example, in the forest, bending around tree trunks and jumping over fallen logs.
6. Walking on the balance beam- a simple but very effective exercise for developing agility and coordination. If desired, it can be replaced with a less risky workout - walking along the curbs in the park.
7. The next exercise can be done literally on the go - while riding the bus. Standing near the railing, try to keep your balance on your feet alone.

Exercises for the development of dexterity and fine motor skills of the hands

1. Juggling. Which of us in childhood was not fascinated by the skill of circus jugglers. It's time to take some of their arsenal into service. To do this, we do not need to write out intricate pirouettes with maces or toss weights. We'll get by with a couple of tennis balls.
2. The next exercise is done in pairs. We stand near the wall and throw the ball into it so that the partner catches it on the rebound. Then the partner repeats the same, and you catch.
3. Somersaults with catching the ball. This element is borrowed from rhythmic gymnastics. We throw the ball high, perform a somersault and catch the projectile. You can complicate the exercise as follows: try to catch the ball in a jump after performing a somersault.
4. Develop a lightning reaction will also help basketball exercises. First, practice just dribbling one, then two balls, while raising your hips high. Make it harder by jumping and dribbling at the same time. Perform left-right turns at a right angle, while simultaneously dribbling two balls at once. You can also dribble while jumping over the bench in four directions at the same time.
5. Push-ups with claps. They are performed in a faster, "explosive" manner than the standard ones. At the moment of extension of the elbows, we try to throw the body as high as possible in order to have time to clap our hands and not fall.
6. Walking on hands with pushing the ball. Even in the standard version, this is a very difficult exercise that only trained people can do. If you are not yet ready for such tests, enlist the help of a friend. You need a partner to hold your legs, and you walk on your hands, pushing the ball in front of you.
7. For the development of dexterity and fine motor skills of the hands, practice in a simple hitting a tennis ball, with a shift of the body to the sides.

It must be said that any team sports (football, hockey, basketball and others) also contribute to improving the speed of reaction.

To be completed agility and coordination exercises must be approached as responsibly as in the case of any training: don't overuse your time and have a good rest.

Vitamins and minerals for adaptation to physical activity

To improve your physical performance and adapt the body to serious stress, it is recommended to take complexes of vitamins and minerals. One of them is food supplement Leveton Forte » . Based on natural ingredients such as bee pollen and leuzea root, it helps to recover faster on the training field, as well as maintain and increase muscle mass.

HEALTH NEWS:

ALL ABOUT SPORT

Things at work, household chores, social networks - all this mercilessly devours our free time. Even going to the gym after 30 is not easy. At the same time, banal exercises with dumbbells no longer suit you and you want something more. What are the main reasons to play sports? Where can I get the motivation to sign up for swimming, martial arts, or just play…

Dexterity as a physical quality is the ability to instantly respond to changes in the environment with actions. If a child feels a little insecure when moving, often stumbles and falls, hits all corners and loses his balance, he needs to develop dexterity, which includes the development of strength, speed, endurance, coordination and even strong-willed qualities of character.

What gives dexterity

So what gives us such a wonderful and obscure quality as dexterity? Based on the etymology of the word, the root of which is "lov". Initially, it was applied to hunters, miners. Denoted agility, grip, mobility and flexibility of the body. An increase in agility generally increases the tone of the body, improves its physical intelligence, and gives confidence in actions.

A completely logical question arises: how can we learn dexterity and is it possible? Of course, it is possible, despite the fact that there is an opinion that this quality is innate and cannot be trained. What happens then? Agility and methods of its development are studied at the faculties of physical culture at Universities in vain? Not at all. Thanks to the research of theorists and practitioners in this field, a whole range of exercises has arisen that develops dexterity.

Agility Exercises

One of the main signs of dexterity is the ability to quickly and correctly memorize new combinations of movements. Therefore, the way to train agility is to frequently repeat new exercises. The more a child learns new movements, the higher the level of his physical intelligence, the faster and more dexterous he will be able to react in an unpredictable situation.

Another answer to the question of how to improve agility is acrobatic stunts. Jumps and somersaults, wheel and somersaults will help develop strength, speed, jumping ability, flexibility and even courage.

Surprisingly, however, ordinary actions, but performed in non-standard, unusual conditions, are considered the most effective exercises for developing dexterity. For example, try running with your child in the water or jumping/dancing on skis.

There is an incredible variety of exercises for speed and agility using the ball:

• The child takes a pose, as in push-ups, the partner takes him by the legs. In this case, the child should not only go forward on his hands, but also roll the ball in front of him.
• Throwing the ball to a partner so that it first bounces off the wall.
• The ball is thrown on the ground, and the children jump over it.
• And many others.

The development of manual dexterity is especially popular. As all the magicians of the world say: "Sleight of hand and no cheating." Learning various tricks based on the manipulation of hands will not only give your child tremendous pleasure, but will also lead to high results.

Hand dexterity exercises can develop not only fine motor skills of the fingers, but also mental abilities. For example, the Rubik's cube, known to all of us from childhood, is an excellent tool for improving finger dexterity - it is also an effective way to train logic and memory.

Another example of how manual dexterity can be developed is by collecting various construction sets against the clock. To make the child more interesting and excited, you can compete with him in this. Then this activity will bring pleasure not only to the youngest member of the family, but also to adults.

In addition to special exercises aimed at developing strength and agility, there are more interesting and fun games. Let's talk a little about them.

Mobile games for the development of dexterity

Agility training can be a lot of fun if you get creative. It is difficult to captivate a child with ordinary physical exercises, and besides how to increase dexterity, it is unlikely to get something pleasant from them.

Quite another thing is outdoor games for the development of dexterity. expected situations, such as those that occur in the game. That is why sports games (football, volleyball, basketball, etc.) are considered an excellent exercise for agility. You can find a wide variety of equipment for games in the "Sport Corner" store. There is everything from basketball baskets to football goals.

In addition to this, it is worth noting that fun and exciting games for the development of dexterity include “fight for the ball”, “tug of war” and many others. The rope can be used not only in a horizontal position, but also in a vertical one. The dexterity and dexterity that a child needs to climb a rope are few to compare with. An excellent choice of ropes (rope, wooden) is presented in the Sport Corner store.

Cross-country walking is also nothing more than an opportunity to develop agility. Descents and ascents, forest and stone piles - all this helps the child, overcoming difficulties, increase coordination and dexterity. And fresh air gives vigor and catches up appetite.

We all climbed trees in childhood, but we didn’t even realize that this activity is directly related to the development of agility and speed in actions. Of course, this occupation cannot be called safe. Therefore, we will not recommend it.

Basically, all of the above applies to skill games for boys. But what about the girls? After all, it is also important for them to develop this quality.

Skill games for girls are most often associated with patience and perseverance. For example, the well-known game "Spikers in the House" develops just all the qualities described above. But the fun game "Catch-ka" is suitable for both girls and boys. She is somewhat reminiscent of a lappet.

To awaken excitement in children, you can arrange skill contests. Add a competitive moment to the game. For every player to strive to win.

Separately, it is worth mentioning games for sleight of hand. In addition to those already mentioned (Rubik's cube, constructor), there are many others that have the same focus:

1. Bausak (several development options await you and your child in it, it will require special dexterity, since the figures are non-standard);
2. Villa Paletti (it differs from many skill games in that the figures must be moved not with hands, but with a special hook);
3. Bamboleo (balance game, suitable for all ages).

Agility development methods can be not only effective, but also very interesting. They are selected depending on the individual characteristics of the child. A good parent always thinks about the development of his child, plays with him in games of dexterity, strength, perseverance, attentiveness. Know that this will definitely bear fruit in the future.

Sports equipment for the development of agility

In addition to the already mentioned equipment for sports games and a rope, ordinary jump ropes contribute to the development of dexterity in children. You can jump, both alone and with friends twisting the rope.

For acrobatic studies, gymnastic mats are needed. These exercises, as mentioned earlier, develop dexterity and speed in our kids.

It would be advisable to replace tree climbing with a safer and more functional use of children's sports complexes, which allow both increasing dexterity and training strength and endurance.

Coordination of movements is the accuracy of moving our body in space relative to the commands of the brain while maintaining balance. This ability develops in a person from an early age, but even in adulthood, special coordination exercises will help to pump it.

Skill development from childhood

The more time a child devotes to sports activities, such as table tennis, acrobatics, and just active games, the better his dexterity and coordination develop.

In the normal state of the nervous system and the vestibular apparatus, dexterity at birth in different children differs slightly. But then, depending on the lifestyle, the potential is lost. As a result, someone cannot catch a tennis ball thrown to him from 10 meters, and someone hits the basket from 20 meters into the ring, standing with his back to him. Let's consider why this happens.

Childhood is the most convenient time for laying the necessary physical characteristics. Muscle memory absorbs all movements like a sponge, keeping them firmly for many years. Then, as the child grows older, the ability to learn begins to fade. Of course, it's never too late to learn. But at the age of 18–20, the training of any physical skill will already be somewhat more difficult than at 13–14. And after 30 years, it will take even more time and effort to solve the same problem. It's the same with coordination. The sooner you start working on it, the easier it will be to achieve results.

Simple Coordination Tests

Let's carry out such a test: try to rotate the brush clockwise, and the same arm at the elbow counterclockwise. It doesn't work, right? But it's great to rotate it all in one direction. This is because our focal point is accustomed to symmetry, peace, synchronicity. If something needs to be done not according to the usual scenario, difficulties arise, because the brain and body cannot do this, they must be taught. By the way, this is the first coordination exercise, in fact, the beginning of her training.

Another test: stand on one leg, take the other back, arms to the sides. Close your eyes and count how long you stay like this. And this is also a coordination exercise that will help improve your balance and agility.

The third test: take 2 tennis balls (by the way, let them lie at home, sometimes they are useful) and throw them against the wall alternately with your right and left hands - it’s good, right? Now stand on one leg and do the same. More difficult? There is such a moment. And now for the best part - jump on one leg and keep throwing and catching balls. Everything, stupor, confusion, the balls flew off in the corners, and you, in general, fell.

There is also more than one test for coordination, here you can think of anything you like. Just tell your body to perform a non-standard combination of movements. And you will see how imperfect your body is in this regard.

vestibular apparatus

This segment of the brain helps our body determine where is the bottom and where is the top, where is the right and where is the left. It works due to hydraulic pressure on special receptors. If you remove gravity, the vestibular apparatus will simply be lost.

This part of the brain is responsible for balance and agility. For him, too, there is a special training that can really help you quickly adapt to sharp non-standard movements.

Test for the vestibular apparatus (or balance): stand up straight, at the expense of the legs, make 10 turns clockwise, then immediately 10 turns counterclockwise. Stop abruptly and try to stand on one leg. Many after this and then two are unlikely to be able to resist. This test shows the level of development of your vestibular apparatus. By the way, dancing, acrobatics, figure skating, pole exercises help to strengthen it well.

Over time, if it is not trained, the vestibular apparatus degrades, it becomes more difficult for the body to adapt after rotations and sudden changes in position. Nausea and dizziness may occur. By the way, nausea from air pockets in an airplane, from sharp accelerations is a sign of a weakened vestibular apparatus.

A good way to develop it is this:

1. Stand straight with your arms at your sides or cross them over your chest.
2. Do 10 turns clockwise at the expense of the lower back. That is, the legs are in place, everything above the pelvis rotates. The greater the amplitude of rotation, the better.
3. Stop abruptly, listen to your feelings. If nausea appears, do another 10 repetitions, but at a slower pace.
4. If there is no nausea, do 10 turns counterclockwise.
5. Enough for the first time. Repeat the exercise the next day, but double the number of rotations.
6. Then turn on rhythmic music and do these rotations for 10, 20, 30 minutes. On the one hand, the lateral press and lower back will be pumped up, and on the other hand, your vestibular apparatus will be normal. And one more bonus - if you suddenly take more alcohol than you can and feel the so-called helicopters, you will no longer run to the toilet. However, we do not recommend drinking.

Now you know how to strengthen the vestibular apparatus. You already know a couple of exercises for coordination and agility, here are a few more.

Coordination exercises

First of all, all those tests that we have given above can be attributed to coordination exercises. We will also add such elements that will help improve your coordination skills:

1. To develop our hand-eye coordination, take a tennis ball, stand on one leg and throw it up, catching it in turn with your right or left hand. Then throw with your right, catch with your left. And vice versa. When it becomes easy for you, take the second ball (here it came in handy!).
2. To improve coordination of movements, start playing table tennis. It's simple and exciting. You focus on the ball and hit it with the racket. High speed and concentration perfectly develop the reaction and motor skills of movements.
3. To develop balance, it is convenient to stand on one leg, doing different things in parallel - read a book, throw a ball, rotate your head.
4. Take agility tests every week. Each coordination exercise helps to develop it. In addition, each test is an exercise in coordination.
5. Complicate the coordination exercises by adding new elements. For example, try juggling two balls while standing on one leg. Better yet, jump over a low obstacle with a lateral move, or jump in turn on the right and left foot.
6. Another type of coordination exercise is fighting with a tennis ball. Boxers and just those who want to learn how to hit quickly and accurately will like it very much. Let's talk about this exercise in detail.

Fight with the ball (Fight Ball)

You will need a baseball cap with a size regulator on the back of the head, a strong and elastic elastic band, a tennis ball and a band-aid. It is necessary to attach the elastic band to the ball with a plaster, and fix the second end of the elastic band on the cap in the region of the regulator. The length of the elastic band should be slightly shorter than the length of your outstretched arm.

We put on a cap with a visor back, stand in a shock rack, hold our hands near our faces, hit the ball with our fist (shock knuckles). The ball flies away from you, pulling the elastic band, then returns with acceleration. You can get away from a flying ball by leaning slightly to the side, or you can hit it with your other hand. Thus, you will box the ball as much as you want.

As a competitive goal, you can use the number of hits or the time for which the ball has never been left without a hit. Be prepared for the fact that sometimes he will fly into your face. And remember, the harder you hit, the harder you can fly. The tennis ball is a very tricky opponent.

The coincidence of the title of this paragraph with the title of the book by N. A. Bernstein is not accidental. A lot of interesting and useful thoughts, reasoning and recommendations can be gleaned from it with careful reading. Here are some of them - about dexterity and its development.

“... Dexterity is the ability to move out of any position, i.e. the ability to cope with any arising motor task correctly, quickly, rationally, resourcefully.

Dexterity is not contained in the motor act in itself, but is revealed only from its collisions with the constantly changing external environment.

The whole difficulty lies precisely in finding the right way out of a sudden change in the situation quickly and correctly.

In a number of motor actions, rapid adaptation of movements to external phenomena that cannot be foreseen in advance is required.

Agility is the ability to perform a motor task correctly. A correctly executed movement is a movement that really leads to the required goal, solves the problem that has arisen (does what is needed). The quantitative side of the correctness of movements is expressed in their accuracy.

It is not uncommon to hear and meet in the literature the assertion that dexterity is a purely innate quality. Endurance, strength, speed can be developed, we are told, but dexterity must be born.

Dexterity is a developed quality. It is developed and exercised by everyone, however, not every kind of dexterity - to the same extent in every person. Agility accumulates with motor experience.

Motor skill is not a formula of movement. This is the mastered ability to solve one or another type of motor task.

Each new, well-mastered skill increases the overall level of dexterity. Especially fruitful for the general development of motor dexterity is the mastery of versatile, dissimilar motor skills.

In every motor skill, the correctness of movements should be developed from the very first steps. It is at this time that the foundation of motor skills is laid. It is precisely at this time that conscious attention can still interfere with those details of the movement, which will then slip away from it into the realm of automatism. Therefore, a careless attitude at first to the quality of the result is the grossest of mistakes. When the movement is still barely successful, one can indulge oneself in terms of speed or strength, but in no way in terms of correctness and accuracy. It will then eat in so that it will be unbearably difficult to get off.

When working on a motor skill, all the time - and when the full "form" has already been achieved in it (although can one ever say that it has been finally achieved?), - you need to concentrate all your attention and all your will on the quality of the results. You need to think and remember not about your own movements, but about the essence of the task: jump as far as possible, reflect the ball as accurately as possible in the desired direction, etc.

Developing and improving accuracy in one skill greatly improves it in many others. Therefore, in order to develop dexterity, it is very important and useful to exercise the eye, to train in oneself the muscular-articular assessment of sizes and distances. These qualities then spread over all the diverse skills.

An essential sign of dexterity is speed. Of two equally rational movements, of course, the one that is performed faster will be more agile. High rationality is depreciated if the work is done "with coolness."

The more experience you have accumulated, the more prerequisites you have for feeling in advance the approach of that external event to which you will need to respond with a reaction. Under these conditions, a really lightning-fast reaction speed can turn out: your response movement will begin either absolutely simultaneously with the one to which it is going to respond, or even before it. It is hardly necessary to prove what enormous vital significance these lightning-fast and anticipatory reactions can have in a combat situation, in hand-to-hand combat.

It goes without saying that the importance of developing all the listed qualities and properties fades into the background in comparison with the importance of resourcefulness - the main core of motor dexterity. There is no dispute, there are people who are naturally gifted with a high degree of resourcefulness compared to those around them. But it is known for sure that resourcefulness in movements directly depends on the accumulated motor experience.

Execution technique

Rope jumping. With each turn of the rope, jump over it, keeping both feet together.

Implementation options

Alternately jump on the right and left foot.

Jump on one leg only.

After one turn of the rope, cross your arms in front of you.

With each jump, make two turns with the rope.

Rotate the rope in the opposite direction so that it approaches the legs from behind, and perform any of the types of jumps suggested above in this way.

The nature of the impact

Develops hand-eye and hand-foot coordination, sense of time, endurance. The rhythm improves when sparring and performing combinations of techniques.

Execution technique

Take the starting position - fighting stance. From a fighting stance, raise the knee of the right leg to the chest and at the same time jump forward on the left leg, moving the body with the force of the right knee. Continue to perform the exercise, alternately jumping on the left and right foot. The number of repetitions is 10-15 times. The pace of execution is average.

The nature of the impact

It develops coordination, balance, agility, the ability to coordinate the movement of the entire body, balancing on one leg and maintaining a constant center of gravity. A useful exercise for practicing attacks in sliding and jumping.

Important Points

When performing, try to jump forward, not up.

During landing, after the jump, maintain balance, make sure that the foot touches the ground first with the front of the foot, then with the heel.

Execution technique

Take the starting position - fighting stance. From a combat stance, jump forward and, after landing, touch the fingers of your right hand to the floor to your right. After the next jump, touch the floor on the left with the fingers of your left hand. The pace of execution is average. The number of repetitions is 10-15 times.

The nature of the impact

Top-down coordination, balance, dexterity, the ability to change the height of the body position when performing grips and throws are developing.

Important Points

During execution, try to jump not only forward, but also up.

Control your sense of balance as you land.

When landing, try to touch the ground first with the front of the foot, then with the heel.

After performing a series of jumps, control your breathing.

Execution technique

Take the starting position - squatting. From the squat, jump up, spreading your arms and legs wide apart. Landing, take the starting position. The pace of execution is average. The number of repetitions is 10-15 times.

The nature of the impact

General coordination develops in performing sudden and quick movements, as well as coordination, agility, balance and speed.

Important Points

During execution, try to jump as high as possible.

Jumping up, open the body as wide as possible in flight, be sure to group when landing.

Try to land on the surface on the front of the feet, then on the heel.

Control your breathing after a series of jumps.

Execution technique

Take the starting position - squatting. From this position, place your palms on the floor, press your chin to your chest and roll forward. The pace of execution is average. The number of repetitions is 10-15 times.

The nature of the impact

Important Points

Be sure to group the body during somersaults.

When performing on a hard surface, be as careful as possible so as not to injure the body, head and spine.

Control your breath after a series of forward rolls.

Execution technique

Take the starting position - squatting. From this position, raise your hands with your palms forward to the level of your head. Slowly lower your hips to the floor and roll back, helping yourself with your hands.

The nature of the impact

The overall coordination of the body develops. Fall and recovery skills develop.

Important Points

When performing somersaults on a hard surface, be extremely careful not to injure your head, neck and spine.

When performing a somersault, be sure to group, that is, press your chin to your chest so as not to hit the back of your head on the surface.

Execution technique

The exercise is performed in pairs with a partner. Take the starting position - squatting facing each other and resting your palms in the palms of your partner. On command, simultaneously push off from each other and roll back, quickly returning to the starting position. The pace of execution is average. The number of repetitions is 10 times.

The nature of the impact

The general coordination of the body, balance, dexterity, flexibility develop. Falling skills and the ability to change the height of the body position develop.

Important Points

When performing a somersault back, be sure to group, press your chin to your chest so as not to hit the back of your head on the surface.

Partners should push off each other with only minimal effort.

Control your breath after a series of back rolls.

Execution technique

Take the starting position - lying on the surface on your back, lift up the hips of both legs. From this position, alternately make rotational movements with your legs, as when riding a bicycle. The pace of execution is fast. The number of repetitions is continuous execution for 1-2 minutes.

The nature of the impact

Develops coordination of the upper and lower parts of the body, strength, agility.

Coordination of the upper and lower body is necessary for coordinated movements when moving with punches and throws.

Important Points

Try to raise your hips as high as possible above the surface (body position - "birch"), help yourself with your hands, supporting your lower back.

Move your legs as fast as you can.

Keep your body in balance and control your breathing.

Implementation options

Alternately pull your knees to your chest, putting your hands on the back of your head and lifting your shoulders off the floor.

Bend and straighten your legs alternately, touching your knees with your elbows.

Execution technique

Take the starting position - the body is naturally straightened, the legs are together, the feet are connected, the arms are in a free position. From the starting position, jump up and touch your knees to your chest. The pace of execution is average. The number of repetitions is 8-10 times.

The nature of the impact

Develops coordination of the upper and lower parts of the body, strength, flexibility. Increases the effectiveness of kicks in jumps.

Important Points

To prevent ankle injury, be sure to land on the front of your feet.

Perform the jump on the exhale, return to the starting position - inhale.

Implementation options:

Having jumped up, touch the fingers of the hands to the fingers of the legs stretched out to the sides.

Execution technique

Take the starting position - standing with your back to the starting line.

From this position, run backwards for a distance of fifty to one hundred meters.

The nature of the impact

The general dexterity of the body, coordination, perception, balance develops. Develop defensive movement skills.

Important Points

Exercise on a firm surface free of obstacles, try not to fall on your back.

Execution technique

From the starting position, keeping both legs together, jump from side to side. The pace of execution is as fast as possible. The number of repetitions is 10 times in one approach.

The nature of the impact

Increased mobility and ability to control body weight. Strength, coordination, balance develop. Increases speed and mobility when moving, as well as the ability to control the body as a whole.

Important Points

To avoid ankle injury, land on the front of your feet after the jump.

As you develop strength and speed, increase the pace, amplitude and number of repetitions.

Control your breathing after each series of jumps.

Execution technique

AT within one or two minutes, fight against an imaginary opponent.

The nature of the impact

General body dexterity, coordination, sense of time, endurance develop. Develop the skills necessary for sparring.

Important Points

During the exercise, vary different movements, punches and kicks.

Control your breathing.

Execution technique

Take the starting position - lying on your back.

From the starting position, lift your legs up, transferring your body weight to your upper back and shoulders, and rest your hands on your lower back to maintain balance. Hold this position for 10-15 seconds.

The nature of the impact

General body dexterity, flexibility, balance develop. Falling and fighting skills are developed.

Important Points

Keep your legs straight and try to stretch your body up as much as possible.

Maintain natural breathing.

Execution technique

Take the starting position - sitting on the surface, legs bent at the knees and pressed to the chest, arms clasping the legs.

From the starting position, swing back and, straightening your legs, touch the floor with your feet behind your head. The pace of execution is fast. The number of repetitions is 10-15 times.

The nature of the impact

Develops general dexterity of the body, flexibility. Falling and fighting skills are developed.

Important Points

Stop exercising if you experience back or neck pain.

Maintain a sense of balance while performing.

Perform the movement back on the exhale, return to the starting position - inhale.

Execution technique

Take the starting position - the emphasis is lying on one arm, the legs are straightened back.

From the starting position, moving your legs as quickly as possible, walk around the supporting arm. Alternate the exercise on the right and left hand. The pace of execution is average. The number of repetitions is 5-8 times.

The nature of the impact

General body dexterity, strength, balance develop.

Maintain the original body position throughout the exercise.

Control your breathing.

Execution technique

The exercise is performed in pairs with a partner. Take the starting position - sitting with your back to each other, legs straightened in front of you, hands in a free position.

From the starting position, on command, turn around, taking a kneeling position. Then, clasping each other by the shoulders or arms, overcoming resistance, try to knock the partner to the surface. The loser is the one who first touches the surface of any part of the body other than the knees.

The nature of the impact

General body dexterity, balance, speed, strength develop. The ability to choose the correct position of the body during the grips develops.

Important Points

During the fight, try to control the sense of balance.

Do not be rude during the exercise.

Control your breathing.

Execution technique

Take the starting position - the body is naturally straightened, legs are together, feet are connected, hands are in a free position.

From the starting position, raise your right hand up and, jumping out, make a 360-degree rotation around its axis to the right in the air. Then raise your left arm and perform a 360 degree left turn jump. Try to land at the same point where you jumped out. The number of repetitions is 3-5 times.

Implementation options

If you can easily perform a 360-degree jump, try to make one and a half or two turns in the air.

The nature of the impact

Spatial perception develops.

Important Points

To avoid ankle injuries, try to land on the front of your feet while jumping.

Perform jumps on the exhale, return to the starting position - inhale.

Execution technique

Take the starting position - fighting stance. From a fighting stance, close your eyes and do any set-up exercise, focusing on moving in the right direction. In the first lessons, you can periodically open your eyes and check whether you are moving in the right direction. The exercise is performed within 10-15 seconds.

Execution option

Close your eyes and try a combination of techniques while moving in a straight line.

The nature of the impact

Spatial perception, coordination, balance develop.

Execution technique

Take the starting position - the body is naturally straightened, legs are together, feet are connected, arms are straightened to the sides.

From the starting position, perform ten to fifteen revolutions around your axis, and then immediately try to walk in a straight line.

The nature of the impact

The exercise effectively develops coordination and balance, reduces the recovery period after performing the technique with rotation.

Important Points

Try to exercise in an open space free of obstacles and sharp objects.

After performing rotations, control the position of your body.

Execution technique

Take a natural stance, close your eyes and try to blindly catch any object you throw up. Perform as many attempts as you can to catch the object.

The nature of the impact

The exercise contributes to the development of the ability to judge the distance by sound, which is necessary for combat in a dark or poorly lit room.

Execution technique

The exercise is performed in pairs with a partner. Take the starting position - stand in front of your partner at arm's length.

From the starting position, the partner conducts various attacks with his hand, and you meet them with the appropriate blocks. Start with a limited number of techniques and gradually expand the exercise to a free exchange of blows.

In the exercise, you can use the techniques of kicks, grabs and throws in accordance with the specifics of the martial art you are studying.

The exercise can be performed in a group, when one athlete stands in the center of the circle, and the rest, in random order, attack him in turn.

The nature of the impact

The exercise effectively develops the ability to recognize various types of attacks and quickly respond to them with appropriate actions.

Execution technique

One athlete holds the belt in his hands, and the second becomes about a meter away from him. The first athlete turns around his axis and rotates the belt just above the floor. The second athlete jumps over the belt.

Implementation options

1. Rotations are performed at different speeds.

2. The first athlete holds two straps, one in each hand.

3. Spins are performed unexpectedly.

4. The belt rotates at head level and the second athlete must dive under it.

The nature of the impact

Spatial perception, dexterity, coordination, sense of time develop. Reduced reaction time when choosing response actions.

Execution technique

The exercise is performed with a partner and using the "paws".

Take the starting position - standing facing your partner in a fighting stance. From the combat stance, the partner periodically puts the “paw” to the side, your task is to inflict certain blows on it with your hand or foot.

Implementation options

"Paw" is exhibited at regular intervals.

The "paw" is removed after 2-5 seconds, depending on the level of training.

The “paw” is set in different positions, depending on what type of kick you choose (straight for a straight kick, sideways for a side kick, at head level for a straight punch).

The exercise can be done in a group.

The nature of the impact

The exercise develops the skills of detection and identification, sense of time, power, speed. By changing the frequency of the target's appearance and its location, you practice the ability to quickly determine the possible point of impact and attack it.

Important Points

Be sure to vary the different techniques of striking and observe the accuracy of its execution.

Control your breathing.

Execution technique

The exercise is performed in pairs with a partner. Take the starting position - standing facing your partner at arm's length. One closes his eyes, and the other lightly slaps his palm on any part of the body. The first, without opening his eyes, tries to touch the second, and the latter, in turn, seeks to dodge. The second continues to touch the first at different intervals and evade reciprocal touches. The first athlete remains in place throughout the exercise, and the second can move in any direction.

The nature of the impact

The exercise effectively develops tactile perception, speed, sense of time, the ability to quickly respond to the opponent's actions based on touch. This exercise is necessary for contact sparring and various types of wrestling.