Parts

Training

Improving lessons for the schoolboys

The plan:

1. Beginig
2. Technical exercises
3. High-speed exercises
4. Power exercises

The explanatories:

Begining - Begining should include small amount rotary and bending exercises (smooth without sharp movements), covering all joints, basic muscles and sinews. For Begining everyone are under construction in a circle. On first steps of exercise the teacher shows, and further on turn everyone becomes in the centre (or the grown-up) is nominated, precisely follows sequence of the tasks and gives teams: " Rotation by a head, in the return party, have finished exercise, … ".
1. Rotation by a head.
2. Rotation by the hands, direct and bent in elbows.
3. Rotation by a basin.
4. Inclinations forward with the subsequent deflection back.
5. Inclinations to the left and to the right.
6. Knee Rotation.
7. Foot Rotation.
Begining should pass each lesson, but is fast. The exercises should be supplemented in 3-4 weeks.
Technical exercises 1. " Repeat behind me movement " - Teacher builds the schoolboys on a circle, and itself becomes in the centre. On a team everyone begin to repeat his movements. At first slowly, then accelerating rate the teacher is carried out simple exercises Begining on one or on some times. For example: knee rotation, jumps, step from one leg on another, rotation of hands bent in elbows and so on.
2. Run by average rate
Usual.
By side (one and other side).
By top, rotation in one and other party.
By back, the sight is directed on a direction of run through a shoulder.
3. Run with alternation on a team. The teacher by a clap and team " by a back, side, usual, top " at first slowly changes exercise, then increases speed of submission of teams.
4. Jumps in length.
5. Jumps through a bench (on one and two legs).
6. Jumps with jump-cord.
High-speed exercises
1. Shuttle from a line to a line.
2. "Touch to all for 15-20 seconds ". Everyone are under construction in the outlined rectangular, square or circle. One of the schoolboys is nominated conducting. He owes for the allocated time (15-20 seconds) slightly touch to everyone, which at once falls outside the limits the marked area. All schoolboys escape from conducting in the outlined limits. To leave for lines it is forbidden. If someone intentionally has left area, he leaves game. The exercise terminates on the expiration of time, or when remained of the players.
3. Additional games.
Power exercises
1. Pulling up
2. Push from floor
3. Press on horizontal bar
4. Dragging each other through a line. Two schoolboys become on the different parties from a line, stretch a leg about a leg of the contender, keeping for hands. On a team of the teacher of pair begin without sharp movements to move each other through a line.
5. Interception of hands. In pair one schoolboys takes strong for hands of the contender. Then the contender intercepts hands first. And so some minutes proceed. To break off capture it is impossible.
6. Knee-bend. Knee-bends on speed.

All materials - large long-term experience of the members of organization, and also generalization of experience of some other schools of a self-defense.