Lesson No. 9
Content of lesson: Training the obligatory exercise series 1, 2
Competencies to be developed: developing motor skills, mastering musical movements
Suggested methods: practice
Additional tools: Hi-fi, mirror, projector, laptop, headset
Video, animation, picture: I) drawing gymnastic exercises, II) TV recording 1, 2, 3 (obligatory), 4-5 (optional)
Drawings of the first 8 elements of the exercise series comprising 48 elements
Ex. 1: Starting position: basic position
El. 1: jumping into straddle position, with rapid arm raising into lateral middle position;
El. 2: jumping into starting position;
El. 3: jumping into straddle position, with rapid arm raising into high position;
El. 4: jumping into starting position;
El. 5-6: skipping 2x in left transversal straddle position, with arm bending on hip;
El. 7: jumping into right transversal straddle position;
El. 8: jumping into starting position
- Drawings of the second 8 elements of the exercise series comprising 48 elements
Ex. 2:
El. 1: rapid raising of the left leg laterally, with rapid arm raising into lateral middle position;
El. 2: jumping stepping out to the left into left assault position, with crossing the arms in front of the trunk;
El. 3: translocation of the body weight onto the right leg, with rapid raising of the left leg to the left and rapid arm raising into lateral middle position;
El. 4: letting the arms and the legs down into basic position;
El. 5: jumping into straddle position, with rapid arm raising into high position;
El. 6. trunk bending forward with touching the ground;
El. 7: trunk raising into trunk leaning forward;
El. 8: trunk raising into straddle position.
- Drawings of the third 8 elements of the exercise series comprising 48 elements
Ex. 3:
El. 1: Turning left by 90 degrees into defense position with trunk bending forward and clapping under the legs;
El. 2: translocation of the body weight onto left assault position with rapid arm raising into high position;
El. 3: As in Element 1;
El. 4: Turning right by 90 degrees into straddle position with rapid arm raising into lateral middle position;
El. 5-8: Elements 1-4 reversed.
- Drawings of the fourth 8 elements of the exercise series comprising 48 elements;
Ex. 4:
El. 1-2: jumping into sitting cross-legged, with a support behind the trunk;
El. 3: knee stretching into a stretched sitting with arm raising into lateral middle position lateral middle position;
El. 4: letting the arms down and raising the hip into a back push-up;
El. 5: letting the hip down into a stretched sitting with arm raising into lateral middle position;
El. 6: letting the trunk down into lying on the back with arm raising into a high position;
El. 7. raising the trunk into a stretched sitting with letting the arms down into lateral middle position;
El. 8. Sliding the legs into sitting cross-legged;
- Drawings of the fifth 8 elements of the exercise series comprising 48 elements
Ex. 5:
El. 1: trunk bending to the left leg with touching the ankle;
El. 2: El. 1 reversed;
El. 3: trunk stretching into sitting cross-legged, with letting down the arms;
El. 4: letting the trunk down with juxtaposing the legs into lying on the back and arm raising into high position;
El. 5: leg raising into vertical position, letting the arms down into lateral middle position;
El. 6: knee bending;
El. 7: knee stretching into vertical position;
El. 8: letting the legs down into lying on the back with rapid arm raising into high position.
- Drawings of the sixth 8 elements of the exercise series comprising 48 elements
Ex. 6:
El. 1: trunk and leg raising into sitting with the arms and legs raised and extended, touching the ankle;
El. 2: letting the trunk and legs down into lying on the back with rapid arm raising into high position.
El. 3: turning by 180 degrees into lying in prone position;
El. 4: arm stretching into push-up position;
El. 5: jumping into straddle push-up position;
El. 6: jumping into push-up position
El. 7: jumping into supported squatting; knee stretching into vertical position;
El. 8: jumping up with turning by 180 degrees left into starting position;
(The drawings of the exercises are ready, they will be inserted later for technical reasons.)
Summary: Satisfactory knowledge of the obligatory exercises, and the selection of the optional exercise series on an individual basis.
Self-check: performing own your own
Test questions: presentation attempt