Dexterity - the ability to maintain balance and coordination of movements during the movement of the body in separate planes. The development of such skills makes it possible to respond with lightning speed to changing external conditions. Like other physical qualities, special training is possible here to achieve noticeable progress. What effective exercises for the development of agility and coordination of movements exist? I would like to consider a set of effective classes in our publication.
What is included in the concept of dexterity?
Agility should be understood as the ability to quickly change the position of the body in space while maintaining balance. Athletes who focus on increasing the strength and power of muscles have considerable difficulty developing this skill.
Regular performance of exercises to develop dexterity allows you to hone to perfection the movements that accompany the complexity of coordinating the body in space. The specified moment requires the use of both a wide range of muscles and instant response of reflexes.
One of the criteria for dexterity is the accuracy of the movements. Without perfecting the parameter, an inevitable loss of balance is noted. Progress can be achieved here by training the vestibular apparatus, developing the necessary reactions from the nervous system.
An important point in achieving dexterity is the speed of spatial changes in the position of the body. The faster a person groups limbs in dynamics, the greater the effect is spent power and power.
What sports provide agility?
There are a wide range of sports disciplines that contribute to improving dexterity indicators:
- cross-country skiing, biathlon, snowboarding;
- figure skating;
- skating;
- trampolining;
- synchronized swimming, diving;
- bicycle and motorcycle freestyle;
- Athletics;
- team games.
The development of dexterity is also achieved through all-around training. The progress of the skill is observed during the performance of any exercises on the crossbar. Various kinds of long and high jumps can only be successfully performed by athletes who can change the position of the body in space for a limited time period.
Rope jumping
We turn directly to the conversation about exercises for the development of agility, flexibility and coordination. One of the best solutions to achieve the goal is jumping rope. First, take a vertical stance, combining the feet together. Bounce on the right and left leg with a change of limbs. After completing a series of exercises, the rope starts to be crossed with hands in front of you after one revolution.
Training promotes coordination in the arm-leg-eye system. The sense of time and level of endurance improves. The rhythm of movements is honed.
One-leg stand balancing
In the complex of exercises for the development of dexterity, it is worth including balancing on the leg. The essence of the training is as follows. They take an even stance, arms spread wide to the sides. The support is performed on one leg. The second limb is slightly bent at the knee, keeping it on weight. In this position, the head is tilted to the right and left, back and forth. They try not to concentrate their eyes on environmental objects, which facilitates the maintenance of balance. When the exercise for developing dexterity begins to be given easily, classes begin to be performed with eyes closed.
Workout with a partner
It is useful to adopt the following exercise to develop agility and speed. Squatting, turning to face the partner. Hands raise up, connecting palms with a friend. Having performed a sharp repulsion from each other, they are pumped to the back, grouping the body. Do a somersault back, and then return to the base position. Carry out a series of such movements.
Lunge Kick
Take a vertical position of the body. The palms clenched into fists are placed in front of them at chest level. The knee of the right leg is pulled here with a sharp movement. At the same time, they perform a light jump on the supporting limb. Then make a change of legs and repeat the above steps.
Suitable exercise for the development of agility, a sense of balance, coordination of movements. Balancing on one limb, a person learns to keep track of the center of gravity.
Flip-flops with a ball
A good exercise for developing agility would be such an activity:
- armed with a basketball, carry out postings, rhythmically striking a shell on a plane;
- the sphere is securely clasped with palms and do somersault forward over the head;
- upon completion of movement, the ball is left on the ground;
- carry out the lift, again take the sports equipment and return to the series of postings.
To achieve significant progress in training agility, you should perform the specified cycle of movements for 2-3 minutes in one session.
Flip-flops back and forth
In order to perform physical exercises for the development of dexterity, take the position of the body squatting. Palms are placed on the floor in front of you. Firmly press the chin to the chest. Make a smooth somersault over the head in the frontal direction. The exercise is repeated 10-15 times. Then they go back to somersaults over their heads.
Training allows you to make progress in developing overall coordination. Skills that can be useful during a fall are honed. To avoid injuries, work should be on a non-solid surface.
U-turn jumps
To prepare for an exercise aimed at developing dexterity, draw a circle on the floor. The diameter of the latter should be about one meter. Located in the center of the figure. Sharp jump up, trying to deploy the body to 180 gr. Repeat the movement, making another turn in the opposite direction.
Having made significant progress in the exercise, subsequent jumps should be done with a 360-degree turn of the body. Training is preferably carried out in a free room or in the fresh air. During the lesson, it is important not to leave the circle.
Throwing the ball with his eyes closed
In order to develop agility, it is useful to regularly resort to the next workout. Perform an upright stance. Grab a small ball with your palm. They close their eyes and stretch out a hand in front of them holding the projectile. The ball is thrown in a smooth motion in a vertical plane. Without opening their eyes, they try to catch a raised object. Perform the exercise during the training should until it will be able to catch the ball every time on the first attempt.
Occupation provides not only the development of dexterity. A person gains spatial thinking, the ability to assess the distance to an object according to sound. At the same time, coordination is increased due to the need to maintain a stationary vertical rack.
Tennis Ball Training
Palms grab on the tennis ball. Hands up. Then release sports equipment in free fall. After bouncing off the floor, the balls try to catch with a sharp movement. If the exercise is easy, resort to a complicated option. A ball thrown with the right hand is picked up by the left limb and vice versa.
How to assess the degree of progress in the development of dexterity?
Before the start of the next lesson, you should use a simple test. It is enough to stand on one foot. The second limb should be raised to a comfortable height. In this position, you should stand for close minutes. During the lesson, you need to note how easy it is to keep balance. The test is recommended to be repeated with eyes closed. The main task is to keep a fully stationary rack for 30 seconds. If achieving this result is difficult, you need to continue training aimed at developing agility.
Finally
The development of dexterity is best provided by gymnastics, team sports. It is useful to lead an active lifestyle, devoting free time to jumping rope, parkour, hurdling, skiing and snowboarding, ice and roller skating. Juggling helps improve agility. A sense of balance perfectly develops walking on logs, curbs.
Coordination of movements can be improved during trips by public transport. While moving at low speed, palms should be removed from the handrail, trying to maintain balance by balancing the body and the strength of the lower extremities. It is useful to practice somersaults back and forth, jumping with turns, raising and raising limbs.