Many beginning athletes for some reason are sure that independently it is almost impossible to develop good dexterity as it is given to the person by nature. Undoubtedly, this factor plays a part, but at the correct approach the dexterity can be improved, and the skill further given can help to achieve good results practically in any kind of sport. In this article we will talk about what is dexterity in physical education and how to develop this quality independently.
The word dexterity began to be used in terminology of modern sport from the words fishing, catch. In old times fishermen and hunters who could bring home a lot of production were dexterous. They were fast, flexible, coordinated and exact in movements. These qualities still are the main characteristics of dexterity.
It is important! Before beginning trainings on coordination, speed of movements, power, etc., surely undergo full medical examination and consult with the doctor.
Actually, the dexterity can be defined as fast change of position of a body without balance loss. And to the inexperienced athlete to make it not so simply, it is necessary only to try to run shuttle run, and the best result will be shown only by the most dexterous athlete.
Such athlete has to own ability to quickly develop force and power on a certain time span and at the same time to concentrate its direction to a certain place (to the place of the movement of a body), without having lost at the same time a big share of speed and balance.
The dexterity means in itself development of difficult type of power which can be altered very quickly at any moment. This skill is very difficult, it means changes of speed of the movement, at the same time the athlete has to involve many groups of muscles.
There are various systems of trainings for muscles of legs, a stomach, bicepses, tricepses, buttocks.
Beginners often confuse the true dexterity with the unidirectional power. These similar phenomena, but the dexterity is in physical sense the multivector size which is described by difficult movements and their sets.
The dexterity has certain criteria, basic of which are:
- Complexity of coordination movements. This factor depends on many skills of the athlete and overall performance of his muscles. The most difficult coordination movements are brought up on training bases of gymnasts, stuntmen, etc. These people are capable to carry out not only a somersault which already is the difficult coordination movement. For performance of a somersault back the athlete uses at the same time many groups of muscles and the central nervous system which reflexes have to work instantly and purposefully.
- Accuracy of performance of movements. One of the most important criteria of dexterity, without accuracy is lost coordination and balance, respectively, about any dexterity and the speech cannot be. Accuracy of movements gives in to a vestibular mechanism and central nervous system which are capable to give very fast and exact reflexes at the correct operating time.
- Speed of change of position of a body. Perhaps, the most important criterion in the list without which it is possible to forget about dexterity. One of determination of dexterity just also is: the dexterity is a speed of change of position of a body. The quicker the athlete can change position of the body in space, the he is more dexterous, respectively, force and power at it are also developed at the high level, without these qualities quickly to change provisions of a body it will not turn out.
Whether you know? Swiss Andry Ragetli managed to be turned for 35 meters of flight by 1800 degrees and at the same time to land on legs. The new world record was set in March, 2017.
The dexterity is subdivided into two views: the general and special. The general level of this skill is always the platform of further development special.
The general dexterity is a basis of its special component. Athletes at first gain skills of the general dexterity by means of performance of various types of physical exercises (generally on development of force, power and speed of movements). More dexterous athletes are capable to train with bigger ease special type of this skill which can belong to various types of world sport.
Athletes who already have the general type of this skill are capable to master quicker special types of dexterity which belong to various sports. The technical base and an arsenal of movements of the dexterous athlete allow it to coordinate more precisely the movements in new types of exercises. The special dexterity, in turn, is divided into hopping and acrobatic.
The first type means in itself use by the athlete of the acquired general skills in position of zero gravity (without use of a support, only by gravity).
The second type is directed to improvement of protection during strength sports or techniques in gymnastics and acrobatics.
It is necessary to develop not only physical qualities, and and logic, memory, attention, assimilation of information, emotional regulation.
Many athletes who already reached a certain level in the world of sport still remain ineffective in skills of dexterity. Therefore the issue how to become dexterous, remains topical not only for beginners. And that it is the most effective to develop this skill, it is necessary to carry out the whole sets of exercises for many years.
There are many difficult coordinate sports which contribute to the development and improvement of dexterity. To it belong:
- water skiing and ski slalom;
- freestyle;
- figure skating on rollers and skates;
- trampolining and on skis (with a springboard);
- conducted - and motor-freestyle;
- diving and synchronized swimming;
- track and field athletics disciplines;
- sports (soccer, hockey (including on a grass), basketball, rugby, tennis, curling, etc.).
Multicoordinate sports also include all-round. Any of sports disciplines which mean in themselves performance of tricks on a crossbeam contribute to the development of skills of rapid change of position of a body. Through a crossbeam or a springboard only those athletes who change position of the body in space for the minimum period are capable to carry out jumps.
It is important! If in recent time you had injuries of joints or a backbone, then it is contraindicated to be engaged in trainings on dexterity.
That athlete who has rather good flexibility is considered dexterous. Such disciplines contribute to the development of flexibility: the acrobatics, gymnastics, trampolining, tennis, swimming, etc. Besides, in each of sports exist positions which the most flexible athletes have to occupy. For example, in soccer the goalkeeper is the most flexible link, it has to cave in and catch the ball which is quickly flying to it as fast as possible.
The flexibility and high coordination of movements which are inherent only in dexterous people are very well looked through by naked eye. Dexterous athletes apply the skills in the most various life situations that gives to their course of life higher adrenalinic effect.
Development of all above skills needs to be begun with school age, on this vital piece the reflexes are most effectively put in memory and further are given by means of muscles and neurons with a high speed and accuracy. Moreover multicoordinate sports (in most cases) do not make adverse effect on a cardiovascular system, unlike the crossfit, etc.
Exercises for development of the general and special dexterity differ a little. For development of skills of the general type it is regularly and cyclically necessary to carry out the following exercises:
- Bend a hand in an elbow and try to do on it back type of somersaults.
- Carry out one of exercises of the crossfit which will help you to become dexterous — berp. It is also possible to train thus: sharp attack back, and then the fastest return to a starting position.
- Attack on the hands bent in elbows and fast somersaults forward. It is possible to repeat such exercise 5-10 times for one training.
- Standing on hands (at the first trainings ask companions to hold you for legs), roll before yourself a ball.
- Carry out somersaults in the left and right parties at the bent elbows.
- Accept a standing position on the head and try to control the coordination and reflexes.
- Carry out cyclic gymnastic wheels to the left and to the right.
- Develop coordination by means of a handstand, and further — by means of walking on equal and step surfaces.
- Be engaged on a trampoline: jumps with turns by 180, 270 and 360 degrees, a somersault forward and back. Try to land on a back and to do sharp blastings.
If you do not know how to develop special dexterity, then before you a set of exercises which will become the assistant in achievement of a goal:
- Carry out sharp breakthroughs with maintaining one or two balls, then land, be enough in hands a ball and do somersaults, after — leave a ball on the earth, sharply rise and continue to conduct a ball. Carry out such cycle for 2-3 minutes on each of trainings.
- Come to the football field and begin to conduct a ball. Through each 10 meters make high and sharp jumps on the place (by 90 and 145 degrees). Having changed the direction, continue to conduct a ball before commission of the following jump.
- Throw a ball about a wall under different corners and try to catch it in hands, regularly change the situation.
- On the basketball platform begin to conduct a ball from a midfield to the line of a penalty shot. Before the line make sharp somersaults, and then at once make a throw on a ring.
- Come to a hundred-meter distance for obstacle race. Conduct a ball at run at the greatest possible speed, and at the same time jump over springboards.
- Carry out exercise in couples: the partner strongly rolls a ball on the ground, and you try as it is possible to jump up above over it.
- Make jumps on a jump rope during walking, at the same time try also to conduct a ball.
All listed exercises are only a small part of a complex. Above exercises are provided for development of football and basketball dexterity. To become dexterous in other sports, it is necessary to carry out a few other exercises.
Whether you know? Bruce Lee was one of the most dexterous athletes in the world of martial arts. Speed of its blow on 1 meter was 0.05 seconds, this record keeps to this day. For comparison: Bruce Lee could make twice blow by a hand until the ordinary person blinks.
As a result of all aforesaid it becomes clear that the dexterous athlete is that person who is capable to be at the best in many sports. The one who has excellent coordination of movements, the speed, force, power, precisely directed reflexes, etc. is dexterous. And that to develop all this, it is necessary to be engaged in the trainings described by us it is a lot of years.