Coordination and Balance: Enhancing Physical Skills
Types of Coordination Training
a) General Dynamic Coordination: Using displacement types: start, run, creep, climb, slide. Employing all movement types and variety.
b) Eye-Hand and Manual-Dynamic Coordination: In launching and receiving. Key components: distance, trajectory, speed, collection, receptions (left and right). Exercises for throwing, hitting, and juggling.
c) Eye-Foot Coordination: Establishing a relationship between legs and movement. Based on hitting with different body parts and goals.
Importance of Coordination
Coordination is essential for everyday movements (walking, running) and adjusting to the environment. It is crucial for visual-motor tasks like manipulating objects, typing, using tools, and even leisure activities like video games.
Coordination in Sports
Coordination is vital for effective technical sports gestures: racing opponents, controlling a ball, shooting baskets, etc.
Sports Examples (Type 1)
Basketball, handball, volleyball, badminton, tennis, and ping-pong.
Sports Examples (Type 2)
Football, gymnastics, karate, rugby, and skiing.
Evaluating Coordination
Physical education classes use a comprehensive circuit test to assess dynamic-general coordination (running, zig-zag movements), eye-hand coordination (ball potting), and eye-foot coordination (ball driving).
Understanding Balance
Balance is the ability to maintain any body position against gravity.
Types of Balance
A) Static Balance: Ability to maintain an upright position without moving.
B) Dynamic Balance: Ability to maintain correct position during activity, usually with displacement.
C) Post-Movement Balance: Maintaining balance after a proactive movement, vital in sports.
Factors Affecting Balance
Gravity, center of gravity, line of gravity, degree of stability.
Base of Support and Center of Gravity
– High Center of Gravity: More difficult to achieve stability.
– Size of Support Base: Larger base improves balance.
– Vertical Center of Gravity: Stability increases when the center falls within the base of support.
Sensory Organs Affecting Balance
– Organs of the Ear: Head movements affect inner ear fluid, influencing balance.
– Organs of Vision: Visual input is crucial for balance (e.g., standing on one foot).
– Proprioceptive Organs (Touch): Located throughout the body, stimulated by changes in body position.
Training Balance
Use games and gymnastics involving maintaining positions and stable movements. Acrosport is a useful resource for forming figures.
Balance exercises can be grouped into four types:
– Exercises Decreasing Base of Support: Traveling on one leg, feet together, heels, toes, walking, or running. Balancing head, arms, etc.
– Jumping Exercises: In length, height, one foot, two feet, in all directions, with spins, varying landing forms.
– Exercises on High Ground: Movements on different levels, reducing support surfaces, jumping from heights, maintaining balance upon landing.
– Rotational Exercises: In various axes, standing, running, jumping, landing on one or two feet, flips. Using destabilization mechanisms (external, internal, mixed) is also beneficial.