Agility refers to the degree of agility or resourcefulness that speaks to your physical and mental abilities. Agility is not an inborn trait, and it is not easy to achieve it. Here are some ways to improve your physical and mental agility.

Steps

Improving Physical Agility

Improve your balance. Do a range of balancing exercises to improve your overall skill. This will not only strengthen your muscles but also help you focus your activity on a smaller scale.

Train with weight. There are several types of exercises that target different muscle groups. You can do exercises with dumbbells, increasing their weight over time.

• Do squats and deadlifts to strengthen the muscles and tendons in your legs. When doing squats or deadlifts, you can pick up dumbbells each, although traditionally deadlifts are performed with a barbell. You can also do squats with a barbell. In this case, you should place the barbell on your shoulders.
• You can also do the bench press and other arm exercises. This will increase the strength of your arms, which in turn will help you with actions such as throwing and catching.

1. Shuttle run. Start by running 6 meters long. When you reach the 6 meter mark, turn around and run back to where you started. Without stopping, turn around and run 9 meters, then return back to the start. Then, without stopping, turn around and run 12 meters, turn around again and run to the start.

   Rope ladder exercises. With the help of a rope ladder, approximately 9 meters long and in blocks of 45 centimeters, you will have to slowly run through the spans. With each step, you should swing your arms high up and bring your knee to your chest. As you move up the stairs, alternate arm and leg raises. When you get to the end of the stairs, go back to the beginning to complete one set.

   Jumping over the barrier. Put in a straight line 5-10 rows of barriers, 15 or 30 centimeters in size. Stand near the first hurdle, jump over it with one foot, hold for a few seconds before swinging the other leg over and standing between the first two hurdles. Jump over the first barrier to return to the beginning. After that, repeat the same side jump over barrier 1 and then over barrier 2 before returning to the start. Do the same for all the other barriers by jumping over them all before returning to the start. Repeat the entire exercise with the other side, turning and putting the other leg forward.

   Cone exercise. Place one cone in front of you. Raise one leg high, and then gently touch the top of the cone with the ball or foot, and then return to the starting position. Repeat this exercise with the other leg. Alternating legs, do three sets of 30 seconds.

   Improving mental abilities

   1. Eat the right food for breakfast. Waking up daily with a diet full of vitamins, minerals and antioxidants will improve your mental performance many times over. In addition, proper nutrition will also improve your immune system and promote health.

      Do exercises throughout the day. At any time of the day, you can do a little exercise to improve your mental abilities. By reducing stress, improving your mood and brain chemistry, reducing anxiety, and improving relaxation and creativity, a short workout will also help improve your mental health and quickness.

      Read more. Whether it's a recently written thriller, a classic novel, or your favorite magazine, reading engages many parts of your brain that are associated with memory, cognition, and imagination. Your brain imagines the environment and people, and provides voices for dialogue. Even when reading a simple sentence, your brain must remember the meaning of the words and their concept, which contributes to its development. Reading also improves mood and relaxation.

Department of Education of the Administration of Orsk

Municipal educational autonomous institution

additional education

"Center for the development of creativity of children and youth "Constellation" of the city of Orsk"

Approved for

Methodological Council

TsRTDYU "Constellation"

Protocol No.___

from ____________

Complex

exercises for development

sleight of hand

Orsk, 2016

Hand dexterity exercises

It is very important to start developing this quality even before entering school and not to quit, but to improve it, at least until the child goes to the third grade. To improve the coordination of hand movements, special physical exercises that need to be performed daily help.

Standing or sitting, arms extended in front of the chest, fingers apart. Strongly clench your fingers into fists, linger in this position for 2-3 seconds, then unclench, relax your hands and shake them. Repeat 4-6 times.

Standing or sitting, arms extended in front of the chest, fingers of the right hand clenched into a fist. Unclench the fingers of the right hand and at the same time clench the fingers of the left hand into a fist, return to the starting position. Repeat 20 or more times, gradually speeding up the pace.

Standing or sitting, palms together, fingers interlaced. Alternately bend and unbend your fingers. Repeat 20-30 times.

Sitting, hands with spread fingers lie on a flat horizontal surface. For 30-60 seconds, alternately tap on the support with the fingers of one, then the other hand, then both hands at once.

Sitting or standing, arms bent in front of you. Touch the thumb alternately with the index, middle, ring, little fingers. The pace of execution and the pressure force gradually increase. Repeat 15-20 times.

Sitting or standing, palms together, fingers interlaced. Bend and unbend the hands at the wrist joints. Repeat 10-20 times.
The same as in exercise 1. Turn your palms outward, return to the starting position. Repeat 15-20 times.

Sitting or standing, arms bent at the elbows to the sides, relaxed hands freely lowered. Shaking your hands, bend and unbend relaxed hands. Repeat 15-20 times.

Standing or sitting, arms bent at the elbows, in front of the chest, palms up. Shaking your hands, bend and unbend relaxed hands. Repeat 15-20 times.

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.

Hand exercises

When working with primary school students, special attention should be paid to exercises for the development of coordinated movements of the hands. In children of primary school age, the hands are still being formed and excessive motor loads (continuous writing) are undesirable for them. The process of writing is mainly carried out by the small worm-like muscles of the right hand; these muscles in a child are not yet sufficiently developed by the beginning of schooling. It is known that the formation of the hand by the age of 7 does not end. Ossification of the bones of the wrist and phalanges of the fingers is completed only at 10-13 years of age. Hygienic studies have confirmed the need to limit written work in the 1st grade to 7-10 minutes (V.M. Zubkova). The optimal duration of continuous writing for children of the 1st grade has also been established - from 3 minutes to 5 minutes 20 seconds (N.N. Kuindzhi). In the 4th grade, continuous writing can already be done for 17-20 minutes.

1. Bird

Option 1

This exercise serves to develop the muscles of the hand. Children connect the thumb and middle finger, and put the index finger on top, as if holding a pen. During the exercise, only the brush works. Children with brush movements up and down, left - right answer questions.

Does the bird want to eat?

Is the bird thirsty?

By moving the brush up and down, the children answer: "Yes."

Does the bird want to sleep?

By moving the brush to the left - to the right, the children answer: "No."

Does the bird want to play?

With a left-right movement of the brush, the children answer: "No."

Option 2

The teacher invites the children to show how the chicken pecks the grains.

Option 3

The exercise is aimed at developing the free movement of the index finger. The pads of the thumb and middle finger are pressed against each other. Children raise their middle finger several times. The ring finger and little finger are pressed to the palm. The teacher invites the children to show how "the bird's beak opens."

2. Hello

Children alternately touch the thumb of the same hand with the fingertips of each hand. With the fingertips of one hand, the children alternately touch the fingertips of the other hand.

3. Bear, Snowflakes, Bunny

All these exercises are carried out on the same principle. Children alternately with different strengths press on the thumb pad with the rest of the fingers.

"Bear" - with force.

"Snowflakes" - lightly touching.

"Bunny" - abruptly.

4. Forest history

The teacher tells a story that happened in the forest, and the children show it with the help of hand movements.

Bunnies ran out into the meadow. Jump jump, jump jump.

With jerky movements, the children drum on the desk with their fingertips, depicting bunnies.

The fox has arrived. She walked very quietly and carefully.

Children gently press the pads of their fingers, touching the desk.

The fox walked not only quietly, but imperceptibly. She covered her tracks with her tail.

Children imitate the movements of the tail, shaking the brush in one direction or the other.

Hares saw her and rushed in all directions.

By hitting all the fingers of both hands at once, the children imitate hare jumps.

5. Sunshine

How does the sun shine in summer?

Children spread their fingers wide, stretching all the muscles of the palm well.

How does the sun shine in autumn?

The muscles of the palm are tense, the fingers are bent.

How does the sun shine in winter?

Fingers gather into a pinch.

Each exercise is repeated several times.

6. Washing the handles

Children repeat the familiar movements made when washing their hands.

7. Waves

The fingers are interlocked. The palm opens and closes alternately, the children imitate the movement of the wave.

8. Rib, palm, fist

Children work with both hands at the same time. Alternately, the edge of the palm, the open palm and the fist are placed on the desk.

9. Family

The fingers of both hands are clenched into a fist. Elbows are on the table. Starting with the little finger, the children simultaneously open both fists, raising one finger at a time.

This finger is a grandmother.

This finger is a grandfather.

This finger is dad.

This finger is mom.

This finger is me.

That's my whole family.

10. Orange

We shared an orange.

Children show an orange - fingers are half-bent, as if in the hands of a ball.

There are many of us, and he is one.

The palm is first opened, then the fingers are clenched into a fist, only the thumb of each hand remains straight. - This slice is for a hedgehog,

This slice is for a swift,

This slice is for ducklings,

This slice is for kittens,

This slice is for the beaver.

The palms are clenched into a fist. Starting with the thumb, the children begin to open their fists, for each phrase on the finger.

And for a wolf... peel.

He is angry with us - trouble!

Run away in all directions.

Children open and close their palms, clenching their fingers into a fist for each word of the last two phrases.

11. Mice

Mashki came out once

See what time it is.

Children use their fingers to imitate how mice come out.

One two three four.

The mice pulled the weights.

The fingers are clenched into a fist. The thumb is always pressed to the palm. The remaining fingers alternately unbend for each word. Then they return to their original position again. The movement "pulled" is imitated.

There was a terrible sound.

Children touch their heads with their hands, shaking it slightly.

Run away, mice, get out.

By moving their fingers around the desks, the children depict the running of mice.

12. Chain

Fingers sorted out

And we collect in a chain.

With the pads of the fingers, the children alternately touch the thumb. Then, on both hands, a ring is made from the index and thumb and the rings are linked so that a chain is obtained.

13. Tree

The tree turns out quickly,

If the fingers are intertwined.

Raise your elbows

Spread your fingers.

The fingers interlock. Then the fingers go up and down. It turns out a Christmas tree.

14. Binoculars

Making ovals from fingers.

The teacher tells the children that binoculars are different. Alternately, each finger on the hand is in contact with the thumb pad - an oval is obtained. Children look through binoculars formed.

15. Sunny Bunnies

We wrote, we wrote

Our fingers are tired.

You jump, fingers,

Like sunbeams.

Jump jump, jump jump.

They jumped on the meadow.

The wind shakes the grass

Tilts left, right.

You are not afraid of the wind, bunnies,

Have fun on the lawn.

Children come up with gestures for each line that depict the movements of bunnies.

16. House

One, two, three, four, five.

We unclench the fingers from the fist one at a time, starting with the thumb.

The fingers went out for a walk.

Rhythmically we unclench all fingers together.

One, two, three, four, five.

Alternately squeeze the widely spaced fingers into a fist, starting with the little finger.

They hid in the house again.

We return to the starting position.

17. Castle

There is a lock on the door.

Who could open it?

Quick connection of fingers in the lock.

Pulled...

The fingers are clasped in the castle, the children pull their hands in different directions.

Twisted…

Wave-like movements are performed with the hands.

Knocked...

The fingers are clasped into the castle, the children tap their palms against each other.

And they opened it!

The fingers unraveled.

18. Pickling cabbage

We cut cabbage.

With the edge of the palm, the children show how they chop cabbage.

We three cabbage.

With the fist of the right hand, the children rub against the open palm of the left hand.

We salt the cabbage.

Sprinkling with salt is imitated by the movement of the fingers.

We are eating cabbage.

Children intensively clench the fingers of both hands into fists.

19. Making snowflakes

Children show how they make snowballs and throw them right on target.

20. Smile

Your fingers all wake up

Your lips smile.

Even your fingers are dancing.

And what is there to hide

With every finger

You can dance dance.

Children show the movements corresponding to each line.

21. Magic fingers

Here are my helpers

Turn them however you want.

One, two, three, four, five.

They don't fit again.

Knocked, turned

And they didn't want to work.

Children separately massage each finger of the hand with which they write, while pronouncing the words.

This finger wants to sleep.

This finger jumped into bed.

This one crouched nearby.

This finger is already asleep.

The other one is sleeping.

Who else is making noise?

Hush, hush, don't make noise.

Don't wake up your fingers.

The clear morning will come

The red sun will rise.

The birds will sing

The fingers will stand up.

Wake up kid!

It's time for school fingers!

22. Hello, finger

While pronouncing each line, the children massage the finger of the hand with which they write, bending it into a fist.

Finger, finger, where have you been?

I went to the forest with this brother.

I cooked cabbage soup with this brother.

I ate porridge with this brother.

I sang songs with this brother.

This finger went to the forest.

This finger mushroom found.

This finger began to clean.

This finger roasted himself.

This finger ate everything by itself,

That's why he got fat.

23. We sew

The teacher reads a poem, and the children show what their fingers can do.

Thread - for the finger

hard work,

But two fingers

The dress will be sewn.

Three in our notebook

They write anywhere.

Ten fields plow,

They build cities.

24. Handles

Where are the palms - here? Here.

Children show open palms.

On the palms - a pond? Pond.

They clap their hands. Then, for each line of the poem, each finger is massaged.

The thumb is a young goose.

Index finger - caught.

Middle finger pinched.

This finger - the stove was heated.

This finger cooked soup.

The goose flew straight into the mouth. Here.

25. Trees

Children depict trees with their hands up. First, the “leaves drooped” - they lower their fingers. Then "twigs" - brushes, "branches" - forearms; “The trees fell asleep” - hands drop.

26. Cams

Children tightly squeeze their fingers into a fist. Count to ten. Easily lift and drop a relaxed hand.

Hands on my knees

fists clenched,

Strong, tense

The fingers are pinched.

The fists have fallen.

Fingers unclenched.

Here are some hand exercises. Your hands and fingers also need a warm-up. Do them daily, especially at work.

First, lock your fingers in front of you and perform 10 wrist rotations clockwise. Repeat 10 times counterclockwise. This will increase the flexibility of your hands and wrists and warm up your muscles at the same time.

Then straighten your fingers and spread them apart until you feel tension. Hold for 10 seconds and relax. Then bend your fingers at the joints and hold for 10 seconds. Relax.

Now, with your arms stretched out in front of you, bend your hands with your fingers up. This will stretch the muscles in the front of your forearms. Hold for 10-12 seconds. Repeat two times. Then bend your hands down with your fingers to stretch the muscles on the back of your forearms. Hold for 10-12 seconds. Repeat twice

With the index thumbs of one hand, grasp one of the fingers of the other hand. Rotate each finger alternately 5 times clockwise and counterclockwise. Then gently pull each finger in turn and hold the stretch for 2-3 seconds.

Now lower your arms along the body and shake them for 10-12 seconds. When you shake off the tension, the lower jaw should be relaxed and the shoulders should be lowered.

Stretch your arms out in front of you. Then slowly move your hands to the sides (without bending your arms) until you feel a stretch in the muscles of the inside of the forearms and wrists. Hold for 5-10 seconds.

Fold your palms in front of you. Then lower your hands down, palms together, until you feel a moderate stretch. Place the elbows of the hands parallel, slightly pushing them forward. Hold for 5-8 seconds.

From the same position as in the previous exercise, turn your hands away from you until your fingers are pointing. Continue until you feel moderate tension. Hold for 5-8 seconds.

Fold your palms in front of you. Push with one hand with the other until you feel moderate tension. Place the elbows of the hands parallel, slightly pushing them forward. Hold for 5-8 seconds.

We are offering to youa set of finger exercises , which will help you increase their mobility, increase the strength of the fingers, as well as maintain high performance, prevent occupational diseases of the joints.

Perform each exercise (standing or sitting at a table) 10 to 20 times and constantly increase the dosage. After each exercise, relax your hands and fingers, shake them. At the end of the complex, massage your fingers, stroking them from the tips to the wrist.

Bend and unbend the hands - up and down.

On account 1 - squeeze your fingers into a fist with force, on account 2 - spread them apart.

Straighten your fingers, take the big one to the side and perform circular movements with them, first to the right and then to the left.

Straighten your fingers. Alternately bend and unbend the first two phalanges of the fingers.

Putting the brushes on the table, alternately raise one finger at a time. Others must lie still.

Bend the hands so that the thumbs reach the forearms. Perform alternately with the right and left hand.

Press the fingers of the hands together so that the palms do not touch. Make springy movements with your fingers without tearing them apart.

Grabbing the fingertips of the left hand with the right hand, slowly pull them. Change hands.

After doing the exercises, make light shaking with the brushes, then rub the palms together, stroke the brushes with your fingers alternately from the outside and inside.

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 in 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…

Agility is a complex concept, it defines a person's ability to quickly coordinate movements in accordance with a changing environment. Agility includes reaction speed, coordination, sense of balance,.

In other words, dexterity is the ability to accurately and quickly perform coordinated complex movements, something like physical intelligence. Possessing coordination and accuracy of movements, the body is in a certain tone and will not allow itself to be taken by surprise.

Agility is an innate quality , however, with diligent training, especially if you start them at a younger school (or better, preschool) age, even a clumsy and slow child can increase his speed and develop dexterity in movements.

Usually short people are more dexterous in movements than those who are taller than average. From birth, they have a good ability to quickly move the body to different points in space - it is more convenient for them to do this. But tall (as well as very tall) people can develop both dexterity and quick reaction.

Agility is closely related to reaction and coordination, therefore, by developing reaction and speed of orientation in space, we will thereby develop dexterity in general.

The easiest and most reliable way to develop the above qualities is regular exercise.

Not necessarily one type, and not necessarily one that is recommended to increase dexterity - little by little it will do its job. But nevertheless, there are types of sports activities that purposefully develop coordination and body speed.

Sports for agility and reaction

• Basketball
• Football
• Volleyball
• Hockey
• Tennis and table tennis
• Badminton
• Water skiing
• Tower jumping
• martial arts

Agility and reaction exercises

(performed alone or with a partner)

1. simultaneously in a straight line, raising the hips high.
2. The ball rolls freely in a straight line, and you quickly jump over it on one or two feet.
3. A partner at a distance of 5 m passes the ball to you with his foot - you are trying to dodge it.
4. Jump over the gymnastic bench and dribble the ball at the same time or hit the ball against the wall.

• Try to keep your balance by standing on one leg for a minute. At the same time, the arms are spread apart, the head turns to the sides, without fixing the gaze (this helps to keep balance). When the skill develops enough, it will be possible to close your eyes - this is more difficult.
• Stand on one foot against the wall, throw the ball at the wall and catch it after the rebound. Look only at the ball.
• A few minutes: standing on the left foot, jump, landing on the right.
• Maintain balance in transport, not holding on to the handrails, holding solely with the help of your legs.
• Simple juggling: take a tennis ball in your hands, toss the ball with your right and catch it, do the same with your left. We complicate it a little: the left hand throws the ball - the right one catches it. And vice versa.
• Jump in place, turning 90 degrees to the sides and dribble at the same time.
• Somersaults are various. To make it more difficult: toss the ball, somersault and catch the ball.
• , having time to make a clap between push-ups.
• Walking on your hands: a partner holds your legs, and you roll the ball in front of you with your hands.
• Jumping over barriers. Running with obstacles.

Related exercises

• Walking on a bench, rails, logs and bars
• Ball games - a variety of
• Juggling with two objects (it is possible with three, but this is already an additional skill)
• cross country
• Children's games, such as "Bouncer"
• Snowballs
• Parkour - but be careful
• Shooters, racing and simulations on the computer - but in moderation
• Jumping on a trampoline: with a fall on the back, on the knees, on the stomach and with a turn of 180 and 360 degrees.

As a rule, the reaction depends on the speed of the brain: the faster a person perceives information and thinks, the faster he reacts to the world around him and its surprises.

That is why it is also necessary to develop the reaction in a psychological way. Here, mathematical calculations in the mind and solving problems for ingenuity, and for a while, will be very useful.

The unique system of isometric exercises of Iron Samson Drabkin Alexander Semenovich

Agility and coordination exercises

1. Standing. Make several simultaneous circular movements with straight arms so that the movement of the right hand is directed forward, and the left hand backwards. Then change the direction of movement of the hands: right back, left forward (Fig. 176).

2. Bend your arm at the elbow joint and raise it so that the hand is near the ear, and the forearm is parallel to the floor. Place 3-5 coins on the elbow. With a quick movement of the brush forward and down with simultaneous extension of the arm in the elbow joint, try to catch all the coins in the palm of your hand. If you cannot cope with this task, practice with one coin beforehand (Fig. 177).

Rice. 177

3. Take a stick about a meter long. Place it vertically on the floor in front of you, pressing it on top with the palm of your right hand. Taking your hand off the stick, try to step over it with a straight leg from right to left and, without letting the stick fall, press it again with your palm. Then step over the stick from left to right. After that, try, tearing your hand away from the stick, make a 360-degree turn and, without letting the stick fall, press it with your palm from above. Then make a turn in the other direction (Fig. 178).

Rice. 178

4. Take a tennis ball in each hand and raise your arms forward. Then drop the balls and catch them as they bounce off the floor. If this task is easy, you can complicate it: catch the ball thrown with your right hand with your left, and catch the ball thrown with your left hand with your right (Fig. 179).

Rice. 179

5. Performing jumps in place during physical exercises, try to diversify them as follows in two versions. In the first variant, jump from the starting position of the legs together, arms along the body. When making a jump, raise your arms to the sides, and put your legs apart. With the second jump, return to the starting position. In the second option, jump from the starting position of the legs together, arms to the sides. When making the first jump, lower your arms down and put your legs apart. With the second jump, raise your arms to the sides, and put your feet together. Try to jump at a fairly high pace (Fig. 180).

Rice. 180

6. Raise your hand to the side with your palms down. Try, leaving the hand in a horizontal position, to make rotational movements with the shoulder and forearm back and forth (Fig. 181).

Rice. 181

7. Heading to the shower after a workout, take a towel, grab it by the ends so that your arms are wider than your shoulders. Stretching the towel, raise your arms forward, then up and move the towel with straight arms behind your back. Return back to the starting position. In the future, bring your hands together with a towel. Raising your hands up, inhale, lowering down - exhale. Exercise develops mobility in the shoulder joints (Fig. 182).

Rice. 182

8. Sit on a chair sideways to the back, lean with one hand on the seat and the other on the back. Bend your legs and bring them over the seat and place them on the floor. Then return to the starting position in the same way. When performing the exercise, make sure that when moving the legs, the feet do not touch the seat. In the starting position, inhale, bringing your legs over the seat - exhale (Fig. 183).

Rice. 183

9. Take a sheet of paper, attach it to the wall at chest level. Then, with a pencil in hand, go half a step to the wall and, making circles with your foot on the floor, try to write your initials on a piece of paper. The same can be done while sitting at the table (Fig. 184).

Rice. 184

10. This exercise should be performed in the gym or on the beach. Throwing the ball up, try to quickly roll forward, jump to your feet and catch the ball (Fig. 185).

Rice. 185

11. After tossing the ball over your head, quickly turn 360 degrees and catch the ball. Do the exercise, changing the direction of rotation (Fig. 186).

Rice. 186

12. Starting position - lying emphasis. Pushing off the floor with both hands at the same time, clap your palms and return to the starting position again. This exercise can be alternated with regular push-ups in lying position (Fig. 187).

Rice. 187

13. Starting position - emphasis lying behind. Steps of the hands move first forward and then back, without changing the position of the legs and torso (Fig. 188).

Rice. 188

14. Starting position - sitting, straight legs raised at an angle of 45 degrees, arms raised forward. Make alternating counter movements with your feet from top to bottom and from bottom to top (as when swimming in the crawl way) and at the same time with your hands - cross movements in a horizontal plane, with the right hand once passing over the left, another time - the left over the right. After successful attempts, try to make cross movements with your legs in a horizontal plane, and with your hands - in a vertical one (Fig. 189).

Rice. 189

15. Stand with your right side against the wall at a distance of half a step. Touch the toe of your left foot to the wall at a height of 20–30 centimeters from the floor and, without taking your left foot off the wall, try to jump over it with your right foot. Then, standing against the wall with the other side, make a jump on the left foot (Fig. 190).

Rice. 190

16. This exercise is best performed on the beach. Standing, tilt your head back and place a plastic cup filled to the brim with water on your forehead. Try, without spilling water and without dropping a glass, sit down, lie on your back and stand up again (Fig. 191).

Rice. 191

17. Lie on your back, raise your legs and torso to a vertical position and rest your palms on your lower back. Try to keep your torso and legs in a straight line. This exercise is called the “stand on the shoulder blades” or “birch”. Having fixed the accepted position, try to keep it for a few seconds. Then put your hands on the floor, palms down and continue to fix the adopted position (Fig. 192).

Rice. 192

18. Place two sticks about a meter long vertically in front of you on the floor and press them on top with your palms. At the same time, tearing your hands away from the sticks, make a clap with your palms behind your back, after which, without letting the sticks fall, press them with your palms. You can complicate this exercise by adding another clap with your hands above your head (Fig. 193).

Rice. 193

19. Place a stick about a meter long in the palm of your hand. Balancing it, sit on the floor, and then get up, and when sitting down and getting up, do not help yourself with the other hand and try not to drop the stick (Fig. 194).

Rice. 194

20. Draw a circle on the floor with a diameter of one meter. Stand in the middle of the circle and jump up with a 180 degree turn. Make the first jump with a turn to the left, the second with a turn to the right. Try not to go outside the circle. If the exercise is easy, try doing 360-degree jumps. This exercise should be performed in a spacious room or during outdoor exercise (Fig. 195).

Rice. 195

The following eight exercises are performed with a volleyball, and for the more advanced - with a stuffed ball. Exercise should be performed in the gym or on the beach. If you introduce an element of competition into exercises with throws, then they will become much more interesting and reckless.

1. Grab the ball between your feet. Jump up and, sharply bending your legs, throw the ball as high as possible, then catch it with your hands (Fig. 196).

Rice. 196

2. Grab the ball between your feet. With a simultaneous push of the legs, throw the ball forward as far as possible (Fig. 197).

Rice. 197

3. Feet shoulder-width apart, ball in hands behind back. Leaning forward sharply, throw the ball forward over your head (Fig. 198).

4.2.3. Optimization of movements When considering actions in hand-to-hand combat, it is necessary to take into account the following rules of economy of movements: - when working with two hands, their movements should be, if possible, simultaneous, symmetrical and opposite in direction.