Development of coordination of movements — an important part of sports activities and medical fitness. Good coordination increases dexterity, provides ease and beauty of movements, reduces risk of receiving a home or sports injury. There are certain exercises aimed at the development of coordination abilities. In this article ways of a training and development of coordination, methods of its assessment and also the reason on which this movement skill should be developed will be considered.
Coordination assessment
To check the abilities, pass several following tests.
- Get up exactly, deliver a foot at distance 10-15 cm. Now close eyes and try to shift together at first socks, and then heels.
- Close eyes, put hands as it is possible more widely. Try to touch a hand forefinger a nose tip.
- Sit down on a stool. Extend before yourself a leg and describe it in air big circles clockwise. Along with it draw in air figure 6 an opposite hand.
- Close eyes. Stroke yourself a palm on a stomach or a breast in the direction clockwise. At the same time tap yourself on a nape with other palm.
- Get up directly, stretch hands, extend before yourself a leg and close eyes. Try to hold on in this pose as long as possible. Optimum result — 30 seconds.
It is important! If your tests show very low or zero result, the problem can disappear not in bad physical development, and in features of nervous system. If desired address on consultation the neurologist.
Why it is necessary to develop it
First, the coordinate person feels in life more comfortably. He dexterously handles objects which he picks up, can evade from danger, be grouped in falling. Secondly, good coordination provides coordination of work of nervous system, coherence of the processes happening in a cerebral cortex.
Coordinate children develop better, than their unprepared peers, and athletes with the developed coordination are subject to injuries much less. Trainings for coordination improvement well affect the fortress of muscles which are responsible for stabilization of a backbone.
Coordination development methods
In total there are four methods of development of coordination:
- It is used for development of abilities of small children. Provides the interest of kids in exercises, includes the system of encouragement.
- Is based on monotonous repetition of the developing exercises before formation of automatism of movements. It is widely used in training in juggling.
- Consists of exercises of varying complexity and technology of performance. It is used for training of both adults, and children.
- Has advantage thanks to additional motivation — desire to perform a task better, than the rival. Shows the best results in a combination with a game method.
Coordination training
Includes both static exercises for stimulation of balance, and active games for development of dexterity.
Whether you know? Some sports demand unique coordination for successful training process and participation in competitions. So, in 2017 at ski jumping competitions the Austrian by the name of Kraft set a world record, having flown by 253.3 meters. Only phenomenal possession of a body allowed Kraft to resist standing and not to concern a point of landing by the building.
Set of exercises
The main goal of this complex is to accustom a body to control itself, being guided only by personal feelings, but not by the visual picture before eyes. It consists in the following:
- The simplest exercise: put feet nearby, level a back and close eyes to complicate a task. Extend hands before yourself and wait in such pose of half-minute. Then raise them as it is possible above so as if you stretch, and keep balance within the next 30 seconds.
- Without opening eyes, slowly rise on toes and accurately throw back the head. If you feel that you begin to lose balance, return the head to a starting position. Detain a pose for half-minute.
- Standing on socks, make 7 deep inclinations in the right and left parties. Try as it is possible to vytyagit stronger itself, without inclining at the same time the case.
- Balance. Become exactly, stretch hands and bend one leg in a knee. Stand in such situation within 30 seconds. If this exercise for you too simple, tighten a knee of the raised leg to a breast and close eyes.
- Swallow. Incline the case parallel to a floor forward. Slowly take away back a leg that it was on one line with the case. Part hands and close eyes. Stand on one leg within a minute, and then replace legs.
- Balance with a ball. Take a big inflatable ball and become before a wall. Raise one leg and bend it in a knee. Begin to fill a ball about a wall (not less than 30 blows in a row), looking at the same time it is exclusive on a ball. Every week of trainings take balls of the lesser size, you will not reach tennis yet.
- Cat. Begin to practise at home. Paste an adhesive tape of contrast color on a floor and, helping themselves stretched hands, go on it, putting a foot one before another. As soon as you begin to feel more or less surely, switch to walking on borders. As complication of a task increase the rate of walking, close eyes, try to go a back forward.
- Take two tennis balls in two palms. At the same time throw them and you catch. As soon as you cease to drop balls, try to throw them between opposite hands.
- Rotations. Stretch hands, bend them in elbows. Fill to rotate forearms of hands at first in one, then in another, and then in different directions.
- Ropes. Get up directly, raise one leg so that the hip was parallel to a floor, and relax hands. Now turn the case so that hands randomly moved behind it and struck you the case.
Important! The set of exercises is suitable for performance both adults, and children. Surely look after children during performance of exercises that they to themselves did not do much harm.
Outdoor games
Most often they are practiced in the company as joint performance motivates to fast improvement.
- Game of tag. Get up in a chain. Raise one leg, detain balance for 3-4 seconds, and then jump up and land on other leg. Jump as it is possible further forward to leave the person who is going to jump for you. It is forbidden to concern a floor at the same time of two stupnyama.
- Stones. Are carried out with small objects — such as coins, stones, caps from handles. Take five objects in a hand — throw one, put four on a floor and catch the same hand the thrown subject. Again take five objects in a hand. Throw two, put three on a floor and catch those which threw the same hand. Bring quantity of the thrown and caught objects to five.
Video: pebbles
- Throwings. Take in each hand on a ball, get up in pairs before each other on one leg. At the same time throw each other and you catch at first on one, and then two balls.
- Rod. Get up in a circle, elect the leader who will get up in the center with a jump rope or a heavy rope in hands. The purpose of the leader is to untwist a rope on a floor so that players did not manage to jump up and stupnyam were hooked about it. The purpose of players is to jump up over the subject which is untwisted at their legs in time.
- Cottons. The leader and several participants is called. Position first: the left hand holds the right ear, the right hand — a nose. On cotton of the leader of a position of hands change on opposite. The one who does not get off longer than the others wins.
Learn how to develop dexterity and what is finger-type gymnastics for children.
Useful recommendations about coordination development
There are subtleties and cunnings which help to be improved with coordination development quicker:
- give to exercises daily not less than twenty minutes. Carry out two-three exercises in a day, at the end of the week do a full-fledged hour training. So the monotony of exercises will not bore you, and you will gradually perfect necessary reflexes;
- increase the activity periods. Take dancing classes, Pilates, tennis, play with the children. After work you go on foot — a mobile way of life not only improves coordination, but also promotes weight loss;
- you bring elements of other sports in trainings: kickboxing, yoga;
- do not linger on simple. Everyone one or two weeks complicate exercises: increase the rate of their performance, train blindly.
Development of coordination is necessary for the general strengthening of an organism and stimulation of work of nervous system. Use of various methods of development of coordination allows to achieve the maximum results both at adults, and at children.
Whether you know? Circus equilibrists are people with faultless coordination, they go on the rope tense above the ground. The world record in balancing act was set by the French rope-walker Philip of Petya who in August, 1974 several times passed on the rope tense between roofs of two skyscrapers of the World Trade Center.
Alternate a set of exercises to outdoor games, and in several months of regular trainings you will possess own body more surely.