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Introductory conversation

A conversation about the basics of technologyswimming General developmental and special exercises Exercises for mastering with aquatic environment

water games

Exercises for learning the technique of swimming rabbit on the chest

Exercises to learn the technique of back crawl swimming Exercises to learnstarting jump Training competitions

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Swimming at the summer camp

Contents: Introduction Tasks Swimming training program: a) tasks b) content of program training c) stages 4. The main educational material) general developmental and special exercises b) exercises for mastering with water c) games on the water) exercises for studying the technique of swimming (Crawl on the chest and back) 5. Swimming teaching methods6. Preparing for classes 7. Swimming lesson8. Asset preparation9. Organization of a holiday on the water10. Conclusion INTRODUCTION Swimming is one of the effective means of hardening a person, contributing to the formation of persistent hygiene skills. The temperature of the water is always lower than the temperature of the human body, therefore, when a person is in water, his body radiates 50-80% more heat than in air (water has a thermal conductivity of 30 times and a heat capacity of 4 times greater than air). Bathing and swimming increase resistance to temperature fluctuations, develop resistance to colds. If swimming is carried out in a natural reservoir, then the natural factors of nature - the sun and air - also have a hardening effect. Swimming eliminates posture disorders, flat feet, harmoniously develops almost all muscle groups - especially shoulder girdle , arms, chest, abdomen, back and legs. Swimming perfectly trains the activity of the cardiovascular and respiratory systems. In people who systematically go in for swimming, the value of the stroke volume of the heart increases, the heart rate at rest decreases from 60 to 55 (50) beats / min. For comparison: in non-athletes, the heart rate usually ranges from 65 to 57 beats / mi. Swimming strengthens the external respiration apparatus, develops the correct breathing rhythm, and increases the vital capacity of the lungs (VC), since the density of water makes it difficult to inhale and exhale : inhalation - due to water pressure on the chest, exhalation - due to water resistance. People who systematically go in for swimming have high VC and chest excursions (the VC value in swimmers-athletes is in the range of 7000 cm3). Swimming strengthens the nervous system, improves sleep, appetite and is often recommended by doctors for this purpose as a remedy. Swimming is widely used in physical therapy and medicine for metabolic disorders, cardiopulmonary insufficiency, contractures of the articular-muscular apparatus, etc. The healing and strengthening effect of swimming on the child's body is especially great. Swimming can be taught to children from infancy. Swimming strengthens the child's musculoskeletal system, also develops physical qualities such as endurance, strength, speed, mobility in the joints, coordination of movements; they also form a “muscular corset” in a timely manner. contributes to the development of good posture, preventing curvature of the spine, eliminate excitability and irritability. Children who regularly go in for swimming are noticeably different from their peers who do not go in for sports: they are taller, have higher VC, flexibility, strength, and are less susceptible to colds. The ability to swim is a vital skill for a person of any age. A well-swimming person never risks his life while in the water. TASKS Consider the methodology for teaching swimming in a summer health camp and its features Show the positive impact of swimming on a child on his mental and physical development Consider the features of organizing a summer holiday on the water in a camp TRAINING PROGRAM TASKS. The following main tasks are solved at the summer recreation camp: - strengthening health, hardening the human body, inculcating stable hygiene skills; - studying swimming techniques and mastering the vital skill of swimming; - comprehensive physical development and improvement of such physical qualities as strength, flexibility, endurance, speed , agility; - familiarization with the rules of safety on the water. the contingent of those involved, their physical fitness and age; duration of the course of study; conditions for conducting classes. All of these factors are closely related to each other. Dosage and loads, teaching methods, as well as the speed of mastering educational material depend on age and physical fitness. Children from 10 to 13 years old learn to swim the fastest. Swimming lessons for toddlers school age requires more time - due to the slow mastering of the technique of movements and the difficulties associated with organizing classes (they undress and dress slowly, do not know commands well, are easily distracted, quickly lose interest in the task, etc.). In addition, drawing up a program training depends on the number of classes per week, the duration of each lesson. So, in one shift in a summer health camp (21 days), you can teach children who cannot swim to stay on the surface of the water and swim a short distance. For a shift of 45 days, you can learn how to swim in any sports way and fulfill the regulatory requirements for swimming. The conditions for training - a natural or artificial reservoir, depth and temperature of the water, climatic and weather conditions - also have a significant impact on the selection of exercises and the methodology for conducting classes .Thus, the content of the program - educational material and guidelines - must correspond to the objectives of training, the age and preparedness of those involved, the duration of the course of study and the conditions for conducting classes. Swimming is taught in the form of group lessons. Such classes are more effective, they have an element of competition. For those who do not know how to swim, the example of their comrades helps to overcome fear and self-doubt. In group classes, it is more convenient to carry out educational work with children, using the influence of the team and thereby ensuring good academic performance. However, when working with a group, the instructor must take into account the individual characteristics of each student as an individual, as well as his ability to swim. In this regard, the methodology of teaching swimming is based on a combination of group and individual approach to those involved. If the group is large, the instructor divides it into 3 subgroups (depending on swimming readiness), using the help of an asset. When conducting classes, the instructor focuses on the main part of the group - with average readiness, and his assistants give individual instructions and explanations to weak and strong subgroups. age (7-10 years); middle school age (11-14 years); When forming study groups of children of the same age. the level of their swimming readiness is necessarily taken into account. In this case, beginners are divided as follows: 1. Not able to stay on the surface of the water; 2. Poorly floating (up to 10 - 12m); 3. Well floating "in their own way"; 4. Owning the technique of sports methods of swimming. The tasks facing the course of study and the duration of the lessons determine the choice of the method of swimming. The time required to master one or another method of swimming is not the same. Choice of method. Swimming for elementary training also depends on the age of those involved. Children, as a rule, are taught the technique of sports swimming, because, firstly, the contingent of young swimmers is a reserve for the selection of sports swimming; secondly, preliminary mastering of the facilitated way of swimming and subsequent retraining take more time; thirdly, children quickly lose interest in learning "non-prestigious" ways of swimming. In this regard, swimming programs for general education schools and summer health camps provide for simultaneous learning to swim in two (similar in structure of movements) ways: front crawl and back crawl . This allows you to increase the number of exercises and change the conditions for their implementation. A variety of exercises not only develops motor learning, but also stimulates activity and interest in swimming lessons, which is a necessary methodological requirement for working with children. TRAINING STANDARDS The entire process of learning to swim is conventionally divided into four stages.1. Demonstration of the technique of the studied swimming method by the best swimmers; the use of visual agitation tools (posters, drawings, films, etc.) Thus, beginners have an idea about the method of swimming being studied, and stimulate an active attitude and interest in classes. If conditions permit (presence of a shallow place), then the instructor allows the beginner to try to swim in the shown way. 2. Preliminary acquaintance with the technique of the studied swimming method (body position, breathing, the nature of rowing movements). It is carried out on land and in water. Those involved perform general developmental and special physical exercises that imitate the technique of kicking, as well as exercises for mastering with water.3. The study of individual elements of swimming technique and then the studied method as a whole. Swimming technique is studied in the following order: body position, breathing, leg movements, arm movements, coordination of movements; At the same time, the development of each element of the technique is carried out in gradually more difficult conditions, which ultimately provide for the exercise in a horizontal unsupported position (the working position of a swimmer). Each element of the swimming technique is studied in the following order: - familiarization with movement on land. It is carried out in general terms without improving the details, since the conditions for performing movement on land and in water are different; - the study of movements in water with a fixed support (in place). When studying foot movements, the side of the pool, the bottom or shore of the reservoir, etc. are used as a support. Hand movements are studied while standing at the bottom chest-deep or waist-deep in water; - studying movements in water with a movable support. When studying leg movements, swimming boards are used as a support. Hand movements are studied while slowly walking along the bottom or lying on the water in a horizontal position (with the support of a partner); - studying movements in water without support. All exercises are performed in gliding and swimming. Sequential coordination of the learned elements of technique is carried out in the following order: leg movements with breathing, arm movements with breathing, legs and arms movements with breathing, swimming with full coordination. Despite the study of swimming technique in parts at this stage it is necessary to strive for a holistic implementation of the technique of the method of swimming, as far as the preparedness of those involved allows. Consolidation and improvement of swimming technique. At this stage, swimming in the studied way with full coordination is of paramount importance. In this regard, at each lesson, the ratio of swimming with full coordination and swimming with the help of legs and arms should be 1: 1. BASIC EDUCATIONAL MATERIAL the simplest jumps into the water, games and entertainment on the water. Some of these exercises are used throughout the entire period of training, others - at some particular stage. So, for example, exercises for mastering with water are used only in the first lessons and are almost never used in the future. But general developmental, special physical exercises and most of the exercises for studying the technique of swimming are performed throughout the entire period of training. GENERAL DEVELOPMENTAL AND SPECIAL PHYSICAL EXERCISES physical development, bring up dexterity, coordination of movements, strength and mobility in the joints, that is, the qualities necessary for the successful development of swimming. General developmental physical exercises, strengthening the muscles of the body, develop the correct posture, develop the strength of the arms and legs, which is very important for a swimmer. Special physical exercises in form and nature of movements are close to the technique of swimming. They mainly develop muscle groups that perform the main work when swimming. In the practice of swimming, a special set of general developmental and special exercises is compiled. It includes training material designed to be performed in the water. Usually the complex begins with warm-up and breathing exercises various types of walking, running with jumping and arm movements. Then there are exercises for the development of the muscles of the trunk, shoulder girdle, arms and legs - tilts, squats, circular movements of the trunk and pelvis, push-ups, etc. Swinging and jerking movements of the arms and legs with a large amplitude and flexibility exercises should be performed after how the muscles warm up. The complex also includes exercises that imitate the technique of swimming on land, for example, movements of the legs and arms separately and in combination with breathing. By the nature of the movements, they are close to the swimming technique and lead those involved in mastering it in the water, so each complex usually ends with imitation exercises. learning to swim in summer health camps. Complex 1. (performed before the start of training and during the first 5-6 lessons of learning the crawl on the chest and on the back).1. Walking, running, tilting, squatting.2. I. p. - sitting, one leg is bent. Grasp the heel and toe of the foot with your hands and twist it to the right and left. Do 20 times with each leg.3. I. p. - sitting, emphasis with hands behind; legs are straight, socks are drawn. First, do cross movements with your legs, and then - as when swimming with a crawl. The exercise is performed at a fast pace, from the hip, with a small span of the feet.4. I. p. - standing, hands up, hands connected (head between hands). Rise on toes, stretch up; strain all the muscles of the arms, legs and body; then relax. Repeat tension 5-6 times. This exercise leads to correct execution sliding and the ability to keep the body tense when swimming (Fig. 23, a).5. I. p. - standing, arms bent at the elbows, hands to the shoulders. Circular movements of the arms forward and backward. First simultaneously, then alternately with each hand. Do 20 times.6. "Mill". I. p. - standing, "one hand is raised up, the other is lowered down. Circular movements of the arms back and forth, first at a slow and then at a fast pace. During the exercise, the arms should be straight. 7. Y. p. - standing , feet shoulder-width apart. Lean forward (look straight ahead), one hand in front, the other behind at the hip. In this position, circular movements of the hands forward ("windmill"). Perform for 1 minute (Fig. 23.6). 8. Exercise 7 is performed with fixed rubber shock absorbers (it teaches you to overcome water resistance on land). 9. Exercise with rubber shock absorbers for front crawl on the back (Fig. 23, c).

Complex 2 (performed during crawl training: on the chest and on the back).1. Do exercise 4 of the complex -1 in the supine position (or on the back); arms extended forward.2. I. p. - standing, feet shoulder-width apart. Lean forward (look straight ahead) one hand rests on the knee, the other is extended forward. Movements with the free hand, as when swimming crawl (Fig. 24, a) .3. The same exercise with the hand stopping in three positions: hand in front, in the middle of the stroke, at the end of the stroke. During each stop, strain the muscles of the arm and shoulder at least 3 times.4. Perform exercise 5 of complex 1 in combination with walking and running.5. Perform exercise 6 of complex 1 in combination with walking in place.6. Coordination of breathing with the movement of one hand, as when swimming crawl. I. p. - standing, feet shoulder-width apart. Lean forward, one hand rests on the knee, the other - in the position of the end of the stroke at the hip. Turn your head towards the outstretched hand and look at it. Take a breath and start moving your hand while exhaling. The next breath is taken when the hand finishes the stroke at the hip. Do 15-20 times with each hand (Fig. 24.6).7. .Arm movements. crawl combined with breathing. I. p. - standing, feet shoulder-width apart. Lean forward, one arm extended forward, the other back. Turn your head towards the outstretched arm and look at it. Take a breath and start rowing movements with your hands while exhaling (Fig. 24, c).8. "Starting jump" I.p. - standing, feet on the width of the foot. At the command “To start”, bend your knees, lean forward, lower your arms down. At the command "March!" swing your arms forward and up, push off with your legs and jump up. In flight, join your hands above your head and put your head between your hands. Land on your toes and stand at attention. Repeat 5-6 times (Fig. 24d)

EXERCISES FOR MASTERING WITH WATER These exercises are performed simultaneously with the study of the simplest elements of swimming technique. The basis of good technique is the correct position of the body in the water and correct breathing (with exhalation into the water). Exercises for mastering the water are performed during the first 5-6 lessons in groups for non-swimmers and swimmers "in their own way". By mastering them, students learn to dive headlong into the water and open their eyes, float up and lie on the surface correctly, exhale into the water and slide on the surface, maintaining a horizontal body position, characteristic of the sports swimming technique. Preparatory exercises are performed in a shallow place, standing waist-deep or up to the chest in water: most of them are done with the breath held while inhaling. As soon as the practitioners get comfortable with water, almost all preparatory exercises are excluded from the training program. Constantly performed and improved, only exercises for sliding and exhaling into the water. Exercises that introduce the density and resistance of water. not be afraid of water.1. Movement in the water back and forth, first by walking, and then by running.2. Walking with turns and change of direction Floating and lying on the surface of the water These exercises allow trainees to feel the state of weightlessness and learn to lie horizontally on the surface of the water on their chest and back.1. "Float". I. p. - standing chest-deep in water. Take a deep breath and, crouching, plunge into the water with your head. Pull your legs under you and, clasping your knees with your hands, float to the surface. In this position, hold your breath for 10-15 seconds, then return to and. item 2. "Jellyfish". After inhaling, hold your breath and lie down on the water. Bend at the waist and relax your arms and legs. Stand on the bottom (Fig. 26, a) .3. Float up. Then take a lying position on your chest (arms and legs straight). Mentally count to ten and stand on the bottom (Fig. 26.6).4. Standing waist-deep in water, squat so that your chin is at the surface of the water; spread your arms to the sides. Tilt your head back, plunging the back of your head into the water and less and less resting your feet on the bottom. Slowly raise one leg first, then the other and take a supine position, helping yourself only with the movements of the hands. If the legs begin to sink, then you need to bring your hands closer to your hips and keep your body in balance with small strokes with your hands. 5. Rest your hands on the side or bottom of the pool and lie on your chest. Raise your pelvis and heels to the surface of the water, inhale and lower your face into the water. Repeat the exercise several times (Fig. 26, c). Exhale into the water The ability to hold your breath while inhaling and exhale into the water is the basis for setting rhythmic breathing when swimming.1. "Washing". Sprinkle water on your face, exhaling at this moment.2. I. p. - standing at the bottom. Tilt your torso forward so that your mouth is at the surface of the water, rest your palms on your knees. Take a deep breath through your mouth, lower your face into the water and slowly exhale into the water. Gently raise your head in and. n. and inhale again. Raising the head and lowering the face into the water should be combined in such a way that the mouth appears out of the water during the end of the exhalation into the water. This exercise is repeated in the rhythm of normal breathing; at the first lesson - 10-15 times, at subsequent lessons - 20-30 times in a row (with head turning to inhale to the left or right).3. I. p. - standing, feet shoulder-width apart. Lean forward, rest your hands on your knees. The head is in the inhalation position, the cheek is on the water. Open your mouth, inhale, turn your face into the water - exhale.4. Leaning your hands on the side or bottom, lie on your chest and take a horizontal position. Inhale and lower your face into the water. In the same position, make 10-15 exhalations into the water with the head turned to the side to inhale.

GlidingSliding on the chest and back with different hand positions helps to master the swimmer's working position - balance, streamlined body position, the ability to slide forward as much as possible after each stroke, which is an indicator of good swimming technique.1. Sliding on the chest. Standing chest-deep in water, bend over so that your chin touches the water. Stretch your arms forward with your thumbs together. Take a breath, smoothly lie face down on the water and, pushing off with your feet from the bottom or side of the pool, take a horizontal position. Glide with outstretched legs and arms on the surface of the water.2. Sliding on the back. Stand with your back to the shore, arms along the body. Take a breath, hold your breath, sit down and, slightly pushing off with your feet, lie on your back. Raise your stomach higher and press your chin to your chest. Do not sit down (it should be remembered that a stable position on the back is helped by light rowing movements with brushes near the body; palms facing down).3. Gliding on the chest with different positions of the hands: arms extended forward, at the hips, one in front, the other at the hip.4. Gliding on the back with different positions of the arms: arms extended forward, along the body, one arm in front, the other at the hip.5. Sliding on the chest with subsequent turns on the back and chest. WATER GAMES When teaching children to swim, it is necessary to include games and entertainment on the water in the lessons. They help to understand the character of the child, accustom him to independence, initiative, mutual assistance, camaraderie. In addition, games are held to repeat and improve the elements of swimming technique. Three types of games are used in swimming lessons: simple games, games with a plot and team games. The simplest games include an element of competition and do not require a preliminary explanation. These are games like “Who will hide under water faster?”, “Who has more bubbles?”, “Who will slide further?” etc. The competitive element awakens in the children the desire to complete the task better, makes the lessons more emotional, increases interest in swimming. Games with a plot are the main educational material in swimming lessons for children of primary school age. They are usually turned on after the children have mastered the water. If a game with a story has complex rules, it must first be explained and played on land. Explaining the game, you need to talk about its content, rules, choose a driver and divide the players into groups of equal strength.

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