Sensitive qualities are a comprehensive manifestation of motor ability, neural response and various qualities. They are our ability to control strength, time and space. Simply put, one of its manifestations is the precise direction in space, such as emergency stops, jumps, change directions, dodging, etc. Sensitive quality is a comprehensive motor ability that requires the joint coordination of various elements such as speed, balance, and flexibility to reach a certain level. Generally, children's sensitivity qualities grow the fastest at the age of 7 to 10, and gradually stabilize at the age of 10 to 12.
So, how to better help children and adolescents develop sensitive qualities? Below, the author will recommend several simple and interesting speed-sensitive training for you.
. Speed sensitivity training - logo bucket practice
1) On a flat ground, place 6 semicones in a row, each with a spacing of 2 meters, and place a barrel at the starting point. Place 6 place balls on the semicone.
The child starts from the barrel position and runs towards the first semicone. After getting the ball, he returns to the starting point and puts the ball into the barrel. Then he runs towards the second semicone to get the ball. Repeat the above action until all the 6 placed balls are put back into the starting point and ends in the barrel.
2) Place 4 sign buckets on the flat ground. The position where the sign buckets are placed is shown in the figure below. The two sign buckets on the center line are 5 meters away from the starting line, and the sign buckets on the left and right sides are 5 meters apart from the sign buckets on the center line.
Children set out from the starting line and sprint to the No. 1 sign bucket, then slide to the right to the No. 2 sign bucket. After touching the bucket with your hand, slide to the left immediately. After touching the No. 3 sign bucket on the left, slide to the right to the No. 4 sign bucket. Finally, take the step back and return to the starting line to complete the exercise.
3) Place 6 semicones around the center barrel on a flat ground, and the semicones are about 2-3 meters from the center. Place 6 place balls on the semicone.
The child starts from the optional position and runs towards one of the semicones. After picking up the ball, he runs towards the center barrel, put the ball in the center barrel, and then returns to the outer half cone to continue picking the ball. Repeat the above action until all the six placed balls are put back into the center barrel (note: When picking up the ball back, you cannot pick up the placed ball on the adjacent semicone).
4) Arrange 12 semicones in two rows on a flat ground, with the semicones in each longitudinal column being 1.5 meters apart, and the distance between the two longitudinal columns is 2 meters. Place 6 placing balls (for example: basketball/football/tennis/ping-pong, etc., the smaller the ball, the more difficult it is) on one of the semicones.
The child starts from the side without the ball, runs to the opposite side, picks up the ball and runs back and places the ball on a semicone with the row without the ball, and then travels back and forth until all the balls are moved. This training can effectively improve children's ability to maintain body balance and quickly change directions when running back and forth, and can also help them improve hand-eye coordination.
2. Speed sensitive training - rope ladder practice
1) Choose a training rope ladder. If there is no training rope ladder, you can roughly draw a similar rope ladder on the ground with chalk. Use one-legged jumping method, start from the left side of the rope ladder, jump right into the rope ladder, jump out of the rope ladder, then jump left into the rope ladder again, jump out of the rope ladder to the left, repeat the above actions, and move forward in the "Z"-shaped route. During the jumping process, please complete it as quickly as possible while maintaining your body balance.
2) Standing at the bottom of the rope ladder, your feet and knees are put together, and jump forward quickly with your feet to ensure that your feet fall into every square in the rope ladder.
3) Start from one side of the rope ladder, put your feet and knees together, jump into and out of the rope ladder in sequence with your feet jumping, repeat the above actions, and move quickly in a "W"-shaped route parallel to the rope ladder.
4) This action is upgraded to a 4-step mode. Starting from one side of the rope ladder, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, step 1, and enter and exit the rope ladder with both feet. In the early stage, you can first become familiar with the movements and gradually speed up after you are proficient in the movements.
. Speed sensitive training - hexagonal exercise
1) Place the hexagonal training ring on the ground, or use tape and chalk to draw a hexagon on the ground (side length 30cm).
Children can choose to start on the right side of the hexagon and slide to the left side. The left foot first enters the ring, then the right foot follows the ring, and while the right foot falls into the ring, the left foot slides out the training ring to the left, and then the right foot follows the ring. Repeat and gradually speed up your pace after getting familiar with the movements.
2) Place the hexagon training ring on the ground, or use tape and chalk to draw a hexagon on the ground (side length 30cm), and use numbers 1-6, or letters to mark the side length, each corner is 120°.
The child stands at the midpoint of the hexagon and faces the A side; throughout the exercise, the body always faces the A side. At the beginning of the exercise, jump forward from the A side of the hexagon at the same time, and then jump back to the midpoint of the hexagon quickly; continue to jump out of the B side, and then jump back to the middle; then continue to jump out of the C side, and then jump back to the middle, and so on until the 3-loop jump is completed.
4. Speed sensitivity training - full-body sensitivity practice
1) Roll forward
0 Both feet are shoulder-width, and the left foot is in front. Bend over and start leaning forward. When you are about to contact the ground, use your left elbow as the fulcrum, and gradually overstep the center of gravity to the left shoulder and roll forward. Pay attention to using the elbows and shoulders as the fulcrum when rolling, so as to avoid spraining the neck with the head as the fulcrum. After completing the forward roll with the left elbow and shoulder as the fulcrum, you can also try to roll forward with the right elbow and shoulder as the fulcrum, so as to alternately move forward with the left and right.
2) roll
0 feet open and shoulder width. Bend your knees and sit slowly on the ground. When your hips are about to touch the ground, roll back with one shoulder as the fulcrum. When you first perform back rolling, parents can beside you to help, and then practice independently after finding the feeling of rolling back. Be careful not to evacuate your body when rolling backwards to avoid spraining your neck.
Jiangsu Institute of Sports Science Ji Yanting
Proofreading Li Haihui
