Stosowanie ćwiczeń ballhending w nauczaniu piłki koszykowej PDF Drukuj Email

autor: mgr Maciej Pietrzak - Zespół Szkół Medycznych w Koninie

Koszykówka jest grą zespołową wymagającą ponad przeciętnej sprawności fizycznej. Niektórzy mają ją wrodzoną i przy odrobinie pracy osiągają wysoki poziom techniki gry. Inni muszą wypracować technikę krok po kroku wielokrotnie powtarzając ćwiczenia.

Tym wymogom wychodzą na przeciw ćwiczenia ballhending. Poprzez wykonywanie tych ćwiczeń młodzi adepci koszykówki zdobywają umiejętności niezbędne do wykonywania bardziej skomplikowanych elementów technicznych. Wszyscy natomiast potrzebują atrakcyjnych ćwiczeń podczas zajęć z piłki koszykowej, aby z pełnym zaangażowaniem móc pokonywać nowe etapy w rozwoju umiejętności koszykarskich. Ćwiczenia te w sposób atrakcyjny mogą również służyć nauczycielom wychowania fizycznego do prowadzenia lekcji w formie zabaw zręcznościowych, które w sposób atrakcyjny uczą podstaw techniki koszykarskiej. Dzięki tym ćwiczeniom proces nauczania zostaje bardzo przyśpieszony i powoduje, że więcej czasu można poświęcić na doskonalenie innych elementów technicznych. Ćwiczenia te mogą wykonywać również zawodnicy starsi, zaawansowani w tej grze zespołowej traktując je jako element atrakcyjnej rozgrzewki i zabawy podtrzymującej sprawność fizyczną na odpowiednim poziomie. Poniżej przedstawiam przykładowy zestaw ćwiczeń, które moim zdaniem są najatrakcyjniejsze i wszechstronne.

Ćwiczenia z piłką (ballhending)

  1. Ćwicz. 1. Krążenie piłki wokół bioder.
  2. Ćwicz. 2. Krążenie piłki pod nogą lewą i prawą.
  3. Ćwicz. 3. Podrzut piłki, chwyt piłki oburącz nad głową.
  4. Ćwicz. 4. Podrzut piłki, chwyt piłki oburącz odbitej od podłoża, w możliwie najniższym punkcie.
  5. Ćwicz. 5. Podrzut piłki, klaskanie przed i za sobą, chwyt piłki.
  6. Ćwicz. 6. Podrzut piłki, obrót, chwyt piłki.
  7. Ćwicz. 7. Podrzut piłki, skłon w przód, wyprost i chwyt piłki.
  8. Ćwicz. 8. Podrzut piłki, siad, w sadzie chwyt piłki, następnie z siadu podrzut piłki, powstanie i chwyt piłki.
  9. Ćwicz. 9. Przerzut piłki prawą ręką nad lewym barkiem, chwyt z przodu (to samo lewą ręką).
  10. Ćwicz. 10 Przerzut piłki łukiem nad głową z dłoni na dłoń (zwrócić uwagę na prace samych dłoni przy wyprostowanych ramionach).
  11. Ćwicz. 11. Przerzut piłki oburącz z tyłu nad głową i chwyt piłki z przodu.
  12. Ćwicz. 12. Przerzut piłki oburącz nad głową z przodu i chwyt piłki z tyłu.
  13. Ćwicz. 13. Przeniesienie piłki za głowę, po puszczeniu jej szybki skręt tułowia i chwyt piłki z tyłu na wysokości bioder ( skręt w lewo i prawo).
  14. Ćwicz. 14. Podrzucenie piłki stopami i chwyt jej oburącz.
  15. Ćwicz. 15. Podrzucenie piłki stopami za sobą i chwyt jej po skręcie tułowia (skręty w prawą i lewą stronę).
  16. Ćwicz. 16. W dwójkach, podanie piłki trzymanej między stopami z przodu do partnera.
  17. Ćwicz. 17. W dwójkach, podanie piłki trzymanej oburącz z tyłu, po skłonie tułowia do przodu.
  18. Ćwicz. 18. W dwójkach, ćwiczący ustawieni tyłem do siebie w rozkroku przekazywanie piłki nad głową i dołem między nogami, po skłonie w przód.
  19. Ćwicz. 19. Ustawienie jw. � przekazywanie piłki poprzez skręt tułowia (ćwiczący wykonują skręty tułowia jednocześnie w przeciwne strony).
  20. Ćwicz. 20. Ćwiczący stają w rozkroku. Przekładania piłki dookoła nóg z przodu i z tyłu, prawą i lewą ręką ("ósemka").
  21. Ćwicz. 21. Przekładanie piłki z prawej ręki do lewej i odwrotnie pod uniesioną noga � raz prawą, raz lewą. Udo i podudzie tworzą kąt prosty.
  22. Ćwicz. 22. Uderzenie piłki leżącej na parkiecie rozluźnionymi palcami dłoni z góry (szybkie kilkakrotne, powtarzające się uderzenia), do momentu rozpoczęcia kozłowania. Ćwiczyć prawa i lewą ręką.
  23. Ćwicz. 23. Tocznie piłki wokół ciała w staniu, przysiadzie, w klęku jednonóż i obunóż, w siadzie skrzyżnym, siadzie prostym, w rozkroku ósemką. (Ćwiczyć prawą i lewą ręką).
  24. Ćwicz. 24. Kozłowanie nisko nad podłogą opuszkami palców wokół ciała w staniu, itd. Jak w ćwiczeniu 23. (Ćwiczyć prawą i lewa ręką.)
  25. Ćwicz. 25. Kozłowanie piłki w siadzie i leżeniu tyłem prawa ręką. Następnie powrót z leżenia do siadu, nie przerywając kozłowania. Podniesienie nóg w siadzie i przerzucenie kozłem piłki pod nogami do lewej ręki. I to samo z drugiej strony.
  26. Ćwicz. 26. Stojąc w rozkroku, piłkę trzymamy między nogami, jedna ręka z przodu, a druga z tyłu, puść piłkę i szybko chwyć ją ponownie, zmieniając pozycję rak. (Prawa ręką do tyłu, a lewą do przodu). Ćwiczenie powtarzać szybko, rytmicznie, kilkakrotnie bez zatrzymania.
  27. Ćwicz. 28. Stojąc w rozkroku, piłkę trzymamy między nogami, chwytem oburącz z przodu, puść piłkę i chwyć ja oburącz z tyłu, żeby nie dotknęła podłoża. Ćwiczenie powtarzać szybko, kilkakrotnie bez zatrzymania.

Uważam, że przedstawione treści i ćwiczenia pozwolą inaczej spojrzeć na nauczanie koszykówki, jednocześnie pomoże moim kolegom podnieść jakość i atrakcyjność pracy w szkole na lekcjach wychowania fizycznego.

 
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