By training and improving our sports techniques, we develop and improve our movement technique as well, i.e. we are improving every individual move that we make. Working on our movement technique through fighting, playing and dancing and a certain sense of correlation, we get to the level of RHYTHM
the highest form of mastering movement techniques. A harmonious unity of individual moves creates a picture of wholesomeness, originality, and versatility, i.e. the rhythm of movement of each individual and the group as a whole at every single station. The total number of individual rhythms is merged into a joint visual image of all participants, with a rhythmical exchange of exercises and breaks, actions and reactions, the difficult and the simple. The individual and group rhythms merge into a well-distinguished RHYTHM of our school (its beautiful setup, our football exercises, dance, game, music).
Aerobics - Individual rhythmical exercises with music and props (ball)
- Breathing exercises with legs slightly apart and in a semi-squat position; breathe in, lifting your arms with the ball in one of your hands. Lowering your arms as you breathe out, transfer the ball from one hand to the other. (x4)
- With legs slightly apart, the ball in the front, make circular shoulder movements (x8 forward and 8x backwards).
- Stepping in place x8.
- After stepping, we make a step forward, and then a step and close to the side (RLRL-LRLR) 8 times, first with legs only and then with the ball in your hands lifting them to the sides. (our arms have to follow the movements of our legs).
- Stepping in place x8. After stepping, from a semi-squat position, make a step and close 8 times in the following way: RLRL-LRLR.
- The same exercise as above, except that this time you lift your arms (x 8 up and down and x8 forward and backwards; that done, make a combination of the movements – 2x up and down, 2x forward and backwards, then once up and forward and 8 times backwards and down.
- Stepping in place x 8.
- After stepping we proceed with making a step and close (RLRL-LRLR) with the ball in our hands in front of us.
- Repeat the same leg movements, including the kick with the thigh (x8).
- Stepping in place x8.
- After stepping and from a semi-squat, make a step forward and to the side RL RL RL (step and close) and then LR LR LR to the back (x8); first time only with the legs and then with the ball, lifting your arms and straightening up.
- Stepping in place x8.
- With legs wide apart, kicking with the shins to the back, first with one foot and then with the other (x2 each). The exercise is performed with the legs only 4 times; after that, include your arms as well.
- Your arms are stretched with your elbows to your hips so you should just keep lifting and lowering your forearms (x8).
- Repeat the exercise in a faster rhythm.
- Stepping in place 8x.
- Lifting the knee high, 2x with the left and 2x with the right, then repeat with the ball in your hands and lifting your arms.
Raise your knees high (2 times with one and 2 times with the other leg) gently kicking the ball in our hands with the thighs (x8). Repeat the exercise, only this time stretch your leg and lift it up at the second move (x8).
Stepping in place 8x.
- Doing breathing exercises, we put the ball on the floor in front of us.
- Stepping, we perform the following moves:
- One leg is beside the ball, the other simulates a kick with the inner side of the foot (8x with the left, 8x with the right foot), repeat the exercise now simulating a kick with the full instep (8x with the left, 8x with the right foot).
- Stepping in place 8x, breathing and stretching exercises.
RHYTHMICAL EXERCISES WITH THE HOOP
- Standing in an upright position, turn the hoop around on your palm close to your body. This can be done in place and while moving in line with the rhythm of the music.
- Turn the hoop around your palm above your head in place and while moving (with both hands).
- With the hoop in the right hand, head forward with the right foot. Toss the hoop to the left hand, make one step forward, and toss the hoop behind your back to your right hand thus bringing it to its initial position. Repeat the exercise 6-8 times.
- Hold the hoop with both hands above your head and jump it with both feet several times in a synchronised manner and then return to the initial position.
- Hold the hoop above your head. Let it fall and then quickly spread your legs to prevent it from falling on the ground.
- Hold the hoop in your right hand, toss it above your head, and catch it with your left hand, slightly bending in the knees. Repeat the exercise the other way round.
- Set the hoop on your raised thigh and turn it with your hands.
- Combine all the seven exercises (from above) into a whole/a short rhythmical exercise. The exercise it to be performed while moving, and to the sound of music.
- Toss the hoop low on the ground, so that it rotates backwards and returns to you (if you throw properly), this exercise can be combined with a two-foot jump or with transferring one foot over the hoop. Put the hoop on one of your feet (the other is outside the hoop) and turn it around as you move.
- Rotate the hoop around your waist.
- Players pass the hoops to one another by rolling them on the.
- One player tosses the hoop in the arm the other on the ground; they catch the hoops and exchange roles.
- Throwing and catching hoops in the air.
- In threes or fours (or the entire group) in a circle, toss the hoop to one side and catch the coming hoop of your teammate with the same hand (synchronise your movements at coachs signal).
By introducing gymnastic exercises into our schools, we have made an attempt to encourage childrens comprehensive psychological and physical development and to teach them the basic elements of falling and turning (which are extremely important in a football game). Moreover, we have been witnesses to a myriad of ways in which players celebrate their goals on matches; some of them include some extremely difficult gymnastic elements. Those elements per se are not our primary goal, but they prove the fact that there is no high-quality sport, and no football for that matter, without a comprehensive and developed movement technique and coordination of individual movements. Coaches should take into account the ability of the children they are working with and adjust the exercises and their requirements to their age and skills. They should provide assistance whenever necessary to avoid potential injuries. Children of this particular age may have problems with a simple forward somersault. A child should be assisted to do it, but coaches must not insist if he/she is afraid. They should try and find something less complicated, e.g. rolling on the ground. Children should be well-prepared and warmed-up before they start with these exercises.
- Children run freely around the station, turning forward and backward with their hands in various positions.
- They run at first and then slow down jumping like deer or jumping forward and backward, left or right, with both feet, or from one foot to the other.
- Choose a set of 8-10 development exercises that should cover the entire locomotive apparatus and prepare children for further exertions.
GYMNASTIC OBSTACLE COURSE
Arrange a gymnastic obstacle course in such a way that children can work in two columns.
Organise the course by arranging several mats, a beam (a Swedish gym bench or an improvised line), balls, and a goal for each of the columns. You can ask children to perform a small task between the ball and the goal, e.g. dribbling. The coach should first demonstrate all the tasks and help children do the exercises.
- Forward somersault. Running on a beam, taking the ball, shooting at the goal and cheering. Every goal is reason enough to feel happy and the player should run to a particular place and cheer in his/her own way. Turning, doing somersaults, shouting, or imitating a famous player.
- Backward somersault. A slight turn on a beam or line. Taking the ball.
- Forward somersault. Jumping on a beam (line).
- Forward somersault. Balancing on a beam (line).
- Doing a cartwheel. A two-foot jump across the line.
- Doing a bridge. A high skip on a line.
These exercises have to be done with the coachs or his/her assistants assistance or, if they are not too complicated, with the assistance of two teammates.
- One player is lying on his/her back, legs to the trunk. The other player takes his/her hands and leans his/her stomach against his/her teammates feet. The player on the ground slowly stretches his/her legs lifting his/her partner up.
- One player is standing with his/her legs wide apart and bent in the knees (stable position). The other player behind his/her back puts his/her feet on his/her thighs and, holding onto his/her shoulders, straightens him/herself up. It is compulsory that this should be done with the assistance of another person and that pairs be selected to match each others height and weight.
- A small pyramid. The exercise is essentially the same as the one above, except that this time more players participate. Three players are standing next to each other in a stable position, while the other two climb on their thighs and stand up straight.