Sports exercise for children 11 years old. Gym for teenagers: features of classes

Strength training with proper technique strengthen children's skeleton, speed up metabolism, develop endurance and strength.

As a result, performance in sports disciplines (dancing, martial arts, boxing, athletics, team games, etc.) improves.

Strength training for children

A child is a small person whose musculoskeletal system has not yet fully formed, rapid growth and development of muscles and bones occurs, and uncontrollable energy “boils”.

How and when to exercise

Approach to children's training, including strength training, is built taking into account the psychophysical development of a particular child.

There is no point in chasing “Olympic” performance. It is better to focus on the correct technique of performing exercises, on quality rather than quantity.

Classes are conducted taking into account the physical capabilities of the little athlete. Each child goes through certain stages in his development, because what is good for a 6 year old child, not quite suitable for a 13 year old.

Experts recommend building strength training into your training schedule. 2-3 times a week. Classes are already possible from 3-5 years. Simple exercises with your own body weight (push-ups, leg raises, body lifts, pull-ups). IN 6-9 years children exercise with small sports equipment. Schoolchildren are more prepared, and their training includes exercises with dumbbells (with light weight) and a gymnastic stick.

Safe training for children

The main risks when doing strength training with children are injury. During exercise it is necessary presence of a trained and qualified trainer. Children should not be left alone for a minute.

Correct technique for performing loads will protect you from possible dangers. Only after making sure that the child is doing everything correctly do they move on to progressive training.

Moreover, such progression will be minimal. Because you still can’t build up muscles before puberty. At the same time, excessive load is fraught with tendon ruptures and muscle strains.

Strength training for children is aimed at long-term results. Therefore, in such loads the main thing is systematicity and regularity. It is necessary to structure activities so that the child’s interest in them does not fade away.

Strength training for teenagers

Puberty is a special stage in the development of a child. A powerful hormonal background appears, which affects the life of the young man, including the results of the training. Thus, due to the predominance of testosterone, young men can already purposefully train to achieve relief.

Basic Rules

The realities of school life are such that 100% healthy children are not enough. Most have one problem or another. This is especially pronounced on the back: curvature of posture and stoop have become frequent diagnoses in schoolchildren’s medical records. Therefore, at the first stage of strength training for a teenager, it is worth paying attention to strengthening the back muscles. The priority is swimming, exercises on the horizontal bar (pull-ups, hanging).

Attention! You can switch to full-fledged strength exercises on machines or with impressive weights only when growth has already stopped. On average this happens by 18-20 years. Until this point, there are a number of requirements and rules in teenage strength training.

Then exercises that use your own weight are gradually added: push-ups, leg pull-ups, etc. And at the end, connect the “heavy artillery” in the form of a small weight (at most half the weight of the training athlete).

Photo 1. The process of push-ups for schoolchildren. There are special blocks on the floor that teenagers must touch with their chests.

When selecting a load, it is worth considering that if you can easily perform an exercise with weight more than 15 times, which means it should be increased. If you do the exercise 15 times hard, then reduce weight.

Lesson plan for a child from 6 to 9 years old

The predominant activity of the younger schoolchild is play. That's why it is worth including game combinations And competitive moments into the training program. Monotonous activities will be too tiring for a young, fragile body. Duration of training 40-45 minutes.

First, you should prepare your child for active exercise: warm-up 5-10 minutes. It includes light running and fast walking, as well as jumping rope.

Photo 2. An example of a warm-up for a child before performing strength training. In total, the warm-up complex includes 13 exercises.

The main part of the training will be exercises with equipment(with a gymnastic stick or ball), to improve balance, and only after that - strength. Lifting and lowering, turning and bending with a ball or gymnastic stick trains the arms, shoulders, chest, legs, and abdomen. Circular movements of the hands, elbows and legs can work out the joints, and also develop a sense of balance and improve range of motion.

Exercises using your own body weight, such as push-ups and light pull-ups. Push-ups are done from the knees or from a bench, pull-ups are done with emphasis on the bar or with support.

Squats, lifting legs and torso from a lying position, push-ups and pull-ups are done according to 10-15 times. Other exercises are performed in 2-6 approaches, 6-12 times.

There is a cool down at the end of the workout.. Do some simple stretching exercises.

Methods of strength training for schoolchildren

Child 10-17 years old already concentrates on repeating the exercise many times. Strength training is performed, including in the yard, using exercise machines such as bars, horizontal bar, crossbars, ropes And so on. Such preparation is carried out in physical education lessons.

Goals

The fundamental goal of physical training for schoolchildren is general health.

In addition, regular strength training classes help consolidate the results obtained and involve schoolchildren in active and useful activities.

Tasks

The strength training methodology for high school students solves the following problems:

harmoniously develop muscles musculoskeletal system;
acquire vital skills and abilities, as well as diversify strength abilities;
create a “base” for further growth in a specific area of sports activity.

A set of exercises to develop muscles of the whole body

At the beginning of the lesson, it is advisable to “warm up” and stretch all muscle groups. Warm-up lasts 5-20 minutes.

A set of exercises for children 8-12 years old.

1. Bend slightly on both legs, hands on your waist, elbows bent forward. On the count of “one”, move your right leg to the side on the heel, straighten your torso, arms to the sides up, on the count of 2, return to the starting position. Do the same with your left leg. Repeat 6-7 times.

2. Place your feet together, hands on your waist. On the count of "one" stand on your toes, on the count of 2 return to the starting position. Repeat 5-8 times.

3. Place your feet apart and spread your arms to the sides. Raising your hands up, clench your fingers into fists and unclench them. Repeat 8-16 times.

4. Place your feet together and squat down a little, spread your bent arms to the sides, lift your forearms up. When straightening your legs, lower your forearms down. Repeat 8-16 times.

COMPLEX II

1. Place your feet apart and touch your shoulders with your hands. At the count of “one to four”, lean forward with alternating circular movements of your shoulders forward, at the count of “five to eight” straighten up, continuing to perform circular movements with your shoulders. Repeat 4 times. Do the same with the circles back.

2. Bend forward, trying to touch the floor with your hands. On the count of “one”, bend over with your torso turned to the right, bend your right arm back with a jerking movement, and on “two” return to the starting position. On the count of “three”, “four”, tilt to the right, and with a jerking movement push your straight arm back. Do the same movements in the other direction. Repeat 8 times.

3. Squat deeply, legs apart, hands touching the floor. On the count of “one”, “two”, without lifting your hands from the floor, stand with your legs straightened, on the count of “three”, “four” return to the starting position. Repeat 8-16 times.

4. Place your feet apart, arms at your sides. On the count of “one”, “two”, lean to the right, keep your right hand on your belt, raise your left hand up, slightly rounding it. On the count of “three”, “four”, straighten up and return to the starting position. Perform exactly the same tilt in the other direction. Repeat 8 times.

5. Stand with your feet shoulder-width apart and your arms at your sides. On the count of “one”, “two”, lean to the right, keep your right hand on the lower thigh, lift your left up, slightly rounding. On the count of “three”, “four”, straighten up and return to the starting position. Perform exactly the same tilt in the other direction. Repeat 8 times.

6. Place your feet shoulder-width apart, do a half-squat on two legs, and spread your bent arms to the sides. On the count of “one,” swing with your right leg bent, leaning slightly to the side. On the count of two, return to the starting position. Do the same on the other side. Repeat 8-16 times in each direction.

COMPLEX III

1. Sit on the floor with your legs bent, your toes touching the floor, and your arms extended forward. On the count of “one”, “two” - two jerking movements with the right arm bent back, on “three”, “four” - the same thing, only with the left hand. Repeat 8 times.

2. Sit on the floor with your legs straight. On the count of “one” - tilt to the right, touch the floor with the forearm of your right hand, raise your left hand up, slightly rounding it. On the count of “two”, “three” - two springy tilts to the right. On the count of four, straighten up and return to the starting position. Do the same thing, only to the left. Repeat 8-12 times.

3. Sit on the floor, straight legs spread to the sides, arms bent at the elbows, spread to the sides and lift up, lift your forearms up. For “one”, “two”, bend your right leg, place your foot on the floor, bend towards your right leg, touching your knee with your forehead, attach your elbows to each other. On “three”, “four” return to the starting position. Make exactly the same movement in the other direction (from your left leg). Repeat 8 times.

4. Sit on the floor, lean on your forearms from behind, bend your knees, place your feet on the floor. On the count of "one" - swing your right leg forward, foot towards you, on "two" return to the starting position. Perform the same movement with your left leg. Repeat 8-16 times.

5. Lie on your back, put your hands behind your head, lift your legs straight up. Alternately perform leg swings. Repeat until completely tired.

6. Get on your knees and place your hands on the floor. On the count of “one”, “two”, arch your back, on “three”, “four” bend over, extend your right arm forward, on the count of “five-eight” - the same thing, only with your left hand forward. Repeat 8 times.

7. Sit on your knees with your heels under you. On the count of “one”, “two” rise to a kneeling position, on “three”, “four” - fall point blank, lie on your hips, on “five”, “six” bend over and on “seven”, “eight” return to the starting position again. Repeat 8 times.

8. Squat down, bending your legs under you, rest your right hand on the floor, and grab your knees with your left. On the count of “one”, “two”, resting on your right hand, lift your left up, on “three”, “four”, turn in a circle with a turn to the right. At the count of “five”, “six”, sit down and at the count of “seven”, “eight”, return to the starting position. Repeat 4 times. Do the same with your left hand.

9. Squat down with your hands on the floor. “One”, “two”, roll back to a position lying on your back, throw your legs behind your head. At “three”, “four”, hold your legs in this position and at “five-eight” return to the starting position. Repeat 8 times.

COMPLEX IV

1. Run forward, backward, with turns, with changes in direction of movement.

2. Jumping over a long rope: take turns, 2-4 people at a time, bending their legs, on one leg. Run through a rotating jump rope, etc.

3. Stand facing each other, legs apart, bend towards each other, bending and touching your shoulders. Next are springy forward bends. Repeat 24-32 times.

4. Stand facing each other, apart, bend over (at a distance of straight arms), hold hands. On the count of “one” - turn the body one to the right, the other to the left, while maintaining the tilt position. On the count of “two-four” - springy movements. On the count of "five-eight" - the same thing, only in the other direction. Repeat 8-16 times.

5. Stand with your back to each other at a distance of a step, feet shoulder-width apart, bend forward and bend over. On “one” - clap your hands, on “two” - tilt down - and clap each other’s hands, on “three-eight” repeat the movements. And again, at “one”, hold your hands in a tilt, at “two-four” one performs a bend, bending over, the other bending over, at “five-eight” - the same thing, only in reverse. Repeat 4 times.

6. Stand sideways to each other at a distance of straight arms, place your feet shoulder-width apart, grab your hands with one hand, lift the other up. On “one” - tilt in opposite directions, on “two to four” - springy movements. On the count of “five-eight” - the same thing, but in a squat on two legs. Repeat 4-8 times. Perform the exercise with a twist in the other direction.

7. Stand facing each other, hold hands. Perform a circle while leaning backwards. Repeat 8 times.

8. Stand facing each other, place your hands on your partner’s shoulders. On the count of “one”, “two”, deep squat on your right leg, tilt your left leg back, on “three”, “four”, spring up, sitting on your feet. Then jump to change the position of the lunge (left leg forward) and perform with the other leg. Repeat 8-16 times.

Daria
10.01.2020

The first competition "Coming into force"! We are still very far from reaching the ranks, but the children (especially the adults) tried! Thanks to our EUROPEGYM (Lokomotiv) for the excellent organization of the competition, for the festive, exciting, positive atmosphere! It was especially interesting to watch the older children (in particular my daughter), with what struggle, awareness and responsibility they approached the tests, which was unexpected for me. The results of the eldest child pleased me very much (47th place out of 134 children in the age group 7-11 years old)! The younger one, of course, had more fun and failed half of the tests, but what can you take from a little, hooligan, big-ass man who’s not even 4 yet! But the best part is that absolutely all the children received medals, balls and rubber bracelets “Coming into Strength”, so the end of the competition was truly festive, joyful and bright! Many thanks to our coaches Konstantin Pavlov (coaches his daughter - age 7-11 years) and Alexander Smirnov (coaches his son - age 3-5). Everyone deserves an award! It’s a pity that there are only 3 medals in big sports!

Maria
01.01.2020

Review from Maria

My daughter and I have been studying in a 1.5-3 year old group for several months. An excellent center, I am glad that all the equipment is in excellent condition and clean. Special thanks to our coach Gareev Radmir. He is wonderful, with a very attentive, calm and friendly approach to children. The lesson program is varied and intense. The child really looks forward to classes and is very happy. Thank you very much to Radmir for his attitude and work!

Julia
16.12.2019

Review from Julia

We study at the center with the whole family: parents in the 18+ group at the same time as children in the 5-7 group. Every time we go to class it’s like it’s a holiday. This center is just a godsend for us: 1) Family subscription, 2) you can start training at any level of training - everyone is given essentially an individual task. I started with zero preparation. 3) Simultaneous training for the whole family - no one gets bored in the corner. 4) flexible lesson schedule - you can go to your age group on any day, to any trainer. 5) I especially want to note the discipline in the classroom. The trainers are smiling, polite, but consistent.
Over the course of six months, the children became noticeably stronger and fitter. If in the youth sports school they train with the capable and focus on the strong, then here they train with everyone and rejoice in overcoming themselves even in small things. Thank you for making sports a joy!

Olga
11.12.2019

Review from Olga

I would like to thank the wonderful coach Radmir Gareev! Thanks to a well-structured training process, the son happily goes to classes, and then, with no less joy and pride, upon returning from training, he declares: “I worked out well today!” The son became more interested in a sports lifestyle, which immediately affected his physical development. Both children and parents are very pleased with the results of the classes! Thank you very much!

Olga
07.12.2019

Review from Olga

My son has been going to a group led by Dmitry Kalyuzhny since September. The child studies with great pleasure and does not want to go to classes with anyone else. The result was visible within a month. The perfect combination of discipline and the ability to understand and communicate with children. Thank you very much for your professionalism.

Olga
30.11.2019

Review from Olga

I would like to express my gratitude to the coach (Chervony Pavel, Troitsk). I found a common language with my son from the first lesson. My son enjoys doing it. The result is already visible, which we did not see after classes in other sections. An extremely professional and competent trainer. Skillfully combines exactingness and correctness. My son enjoys going there. I really like visiting the Center, all the employees are very polite and correct, the atmosphere is pleasant. Thank you very much!

At this age, a teenager becomes quite independent, he has his own opinion, goals, and motivation. Gymnastics is interesting because it gives new sensations, control over your body, and allows you to learn various acrobatic tricks. The guys communicate with each other, compete and the lesson takes place in a friendly atmosphere. Coaches strive not only to teach some elements, but to show that sport can be interesting and fun.

The guys devote most of their time to acrobatics. From its very basics - forward and backward somersaults, to performing somersaults on the acrobatic track. Even newcomers quickly master the basic elements and move on to complex and interesting exercises, simply performing them with more help from a trainer. Teens learn to do cartwheels, roundabouts, handstands, floats and much more.

Stretching and general physical training are also going well. The children understand that this is necessary, and the coach jokes with them and encourages them. In gymnastics, it is very important to feel your body as a whole. Therefore, during training, children mainly perform specific gymnastic exercises to build the core muscles and work out the stabilizer muscles. Develop balance and coordination.

Gymnastics classes are the basis for all sports.

They perform somersaults forward, backward, their various variations and complications.

Those who have been practicing for a long time try to do, for example, a back somersault into a handstand, a somersault stand, and so on.

The guys devote most of their time to acrobatics. From its very basics - forward and backward somersaults, to performing somersaults on the acrobatic track. Even newcomers quickly master basic elements and move on to more complex and interesting ones, simply performing them with more help from a trainer. Teens learn to do cartwheels, roundabouts, handstands, floats and much more.

Not much attention is paid to work on apparatus, but still the coach finds interesting options. So, teenagers really like to learn the vault, which is better known as the “goat jump,” but in gymnastics it has many variations of execution.

The classes use safe and professional equipment that allows you to very easily and quickly change the height of the obstacle, which allows everyone to master this projectile without fear.

Stretching and general physical training also take place in a fairly positive way, the guys understand that this is necessary, the coach jokes and encourages them. In gymnastics, it is very important to feel your body as a whole. Therefore, they mainly perform specific gymnastic exercises to build the core muscles and work out the stabilizer muscles. Develop balance and coordination.

Much attention is paid to the trampoline, on which it is quite easy to learn complex acrobatic elements. Teenagers can already perform somersaults on their own and move on to learning more complex elements. A special foam pit helps a lot with this, landing in which is completely safe.

Children at the age of 11 need proper physical development, since prolonged sitting at a school desk and increased fatigue can negatively affect their posture and muscle tone. You need to exercise to improve blood circulation and reduce stress levels. Let's talk about what sports are useful for 11-year-old children in more detail.

Studies have shown that children who are physically active do better in school. Playing sports has a positive effect not only on academic performance, but also on improving the health of the child.

Gymnastics for children 11 years old

Gymnastics is a great way to relieve tension, develop dexterity and correct posture. Gymnastics classes are especially relevant for girls aged 11: they develop plasticity and help to form a beautiful figure. During classes, children perform gymnastic and acrobatic elements and stretching. Typically, gymnastics lasts about 60 minutes, so children have time for other hobbies.
Gymnastic exercises look like this:

Charging for children 11 years old

Exercise is an essential part of every child’s daily routine. Exercises are performed for children 11 years old for the purpose of general strengthening of the body and for weight loss. You can do it at home, about 30 minutes every day. You need to choose good music, tune in to the positive and do exercises with your child.
Exercises for children 11 years old will help develop endurance, flexibility in the child and correct excess weight problems, if any.
The set of classes can be arbitrary and include:

jumping and stretching;
walking in place;
lunges and push-ups;
squats, exercises with small dumbbells.

During classes, exercise equipment can also be used, for example, a bicycle or walking exercise machine. But it’s best to do the exercises together and without using additional equipment - this way you’ll get a great boost of energy and a good mood for the whole day.

What clubs and sections are there for girls and boys aged 11?

Where to send a child: a boy or a girl at 11 years old? Which clubs and sections are most suitable for children at this age?
You need to know that different age groups of children have their own standards for physical activity. For schoolchildren aged 11, the norm is 20,000 steps per day, that is, children should move about 6 hours every day. Lack of mobility can lead to negative consequences: it poses a real threat to your child’s health.
So which sport should you choose? Remember, it all depends on what your child wants, on his desires and aspirations. If you want to enroll him in a club just for general development, choose swimming, gymnastics, rock climbing, or kettlebell lifting. If your child is determined to achieve success in sports, you can sign him up for bobsleigh, biathlon, or powerlifting. You also need to focus on the child’s temperament, level of physical development, flexibility and reaction speed.

Remember that if you have any chronic diseases, you can sign up for a sports section only after consulting a doctor. Some sports aggravate the course of a particular disease. So, swimming can worsen sinusitis, and winter sports can worsen allergies to cold or asthma.

When choosing sports sections, be guided by the wishes of your child and common sense. Be sure to develop your child, and he will not have problems with mental and physical health.