Exercise 3. Lifting on a rope
Familiarization is aimed at creating the students a correct understanding of the exercise being learned, and a clear understanding of its structure.
For familiarization you need:
-to name the exercise in strict accordance with the NFP (RFP): "Exercise 3. Rope climbing (pole)";
-sample show exercise personally
-explain the technique of performing the exercise and its purpose.
to show the exercise once again in parts with a passing explanation of the technique of execution.
Learning is aimed at developing new motor skills in students and improving the technique of the exercise.
Learning the exercise should be preceded by studying at a small height hanging on a rope (pole) on straight arms and learning the capture of the rope (pole) by feet.
Due to the fact that rope climbing (pole) is a physical exercise, although rather difficult for trainees, its implementation in terms of elements (parts) is impossible. Therefore, learning exercises is carried out in general.
Assistance in learning an exercise is only provided to those who have difficulty in performing the exercise. Those who are able to climb a rope (pole) do not receive assistance; in this case, the attention of the manager is sent to control the correctness of the exercise.
Particular attention when learning is drawn to the position of the hands and feet and the technique of gripping the rope (pole) with hands and feet.
Training (improvement) is aimed at consolidating the motor skills of the students, improving physical and special qualities. Training consists in repeated repetition of the exercise with a gradual complication of the conditions for its implementation and an increase in physical activity.
The main method for the development of physical qualities of trainees during a rope climbing exercise (pole) is the repeated method.
It is characterized by repeated exercises in accordance with the description of the technique of its implementation. The duration of rest between the next approach to the projectile in this case should be 1-2 minutes.
The way of organizing the military when performing exercises at all stages of training - flow.
The disadvantage of the flow method is a long wait for their turn to complete the exercise. This expectation is greater, the more students in the group.
Technique performance.
Standing at the rope (pole), holding the lower mark, located at a height of 2 m from the floor, without a jump, climb the rope (pole) to a height of 6 m from the floor, touch the upper mark with one hand.
Lowering down - in an arbitrary way.
You need to land on your toes, bending your knees.
Rope climbing
There are the following methods of climbing on a vertical rope (pole):
Climbing in three steps.
Starting position - hanging on straight arms.
1. Bend the legs forward and grab the rope with the feet (lifting one and the heel of the other leg).
2. Without loosening the grip with your feet, bend them (pushing) and bend your arms.
3. Alternately, grab your hands up and take the starting position, without releasing the grip of the rope with your feet.
Climbing in two steps.
There are two options for climbing a rope in two steps.
First option.
Starting position - hanging on a straight arm, the other hand holds the rope at the level of the chin.
1. Bending the legs forward, grab the rope, as if climbing in three steps.
2. Unbending legs (pushing), pull up on one hand, and the other to intercept the rope at the top.
The second option.
Starting position - hanging on straight arms.
1. Pulling on the arms, bend the legs and grab the rope with them.
2. While bending the legs (pushing off), grab the rope with your hands, i.e. go to hang on straight arms.
Help when learning. It does not turn out, since the student is at an inaccessible distance from the training (insurer).
Insurance organization. Standing on the side of the landing site of the trainee, if necessary, be ready to catch him in any way when he is taken off the projectile or supported during the landing.
EVALUATION
FOR IMPLEMENTATION UFP-3
(rope climbing (pole))
Exercise performance is assessed:
“Excellent” - if the exercise was performed as described, without errors, easily and confidently, minor errors were made during the landing, which corresponds to 75 points;
“Good” - if the exercise was performed as described, surely, but minor mistakes were made, which corresponds to 60 points;
“Satisfactory” - if the exercise was performed as described, but uncertainly and with significant errors (stopped), which corresponds to 40 points;
“Unsatisfactory” - if the exercise is not performed or distorted (falling from the projectile), which corresponds to 0 points.
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