Exercise 17. Flip forward
For familiarization you need:
name the exercise in strict accordance with the NFP (RFP): "Exercise 17. Roll forward";
exemplary show exercise
explain the technique of the exercise and its purpose.
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 a roll forward can be preceded by studying the position of the crouching on a command: "Crouching - ACCEPT". The trainees squat from the position of the combatant posture, put their hands in front 20-25 cm from the toes and quickly transfer the weight of the body to the arms.
Due to the fact that the forward roll is a physical exercise that is simple and accessible to the trainees, and its implementation in terms of the elements (parts) is not advisable, learning is carried out as a whole.
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 the trainees during a flip-flop training is the repeated method.
It is characterized by repeated rolls in accordance with the description of the technique of its implementation. The duration of the rest between the next roll in this case should be 1-2 minutes.
The way of organizing the military when performing a roll forward 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.
Exercise is performed from the position of the front pillar. Perform an emphasis squatting (sit down, put your hands in front of 20-25 cm from the toes and quickly transfer the weight of the body on your hands). Bending your head, press your chin tightly against your chest, while bending your arms at the same time. Touch the parietal part (closer to the back of the head) to the head (mat, ground, carpet), push off with the legs and, grouping (to clasp the knees with the hands), roll forward on the back and move to the crouching position. Then get up and take the drill stand.
Help when learning. Standing on the side of one knee, with one hand to help the learner to tilt his head to his chest, putting this hand on his nape, and the other hand to help you to get a push with his feet, holding his hand behind the middle of the thigh. With a weak repulsion push the learner under the hip bottom.
Insurance organization. Physical exercise is not traumatic, so insurance during its implementation is not used.
EVALUATION
FOR IMPLEMENTATION UFP-17
(somersault ahead)
Exercise performance is assessed:
“Excellent” - if the exercise was performed as described, without errors, it was easy and sure, but minor mistakes were made when landing, which corresponds to 75 points;
“Good” - if the exercise was performed according to the description, confidently, but minor mistakes were made (insufficient amplitude of movements, slight bending of the legs and arms), which corresponds to 60 points;
“Satisfactory” - if the exercise was performed as described, but uncertainly and with significant errors (significant bending and spreading of legs, a large bend of arms and body, stopped), which corresponds to 40 points;
“Unsatisfactory” - if the exercise is not performed or distorted, which corresponds to 0 points.
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