SESSION 5

CA7

Exercise 7 (CA7)

Roll & Dumping

Objective

Protect the head and know how to roll

Description.

Initial position: Sitting with knees bent.

Execution: Gradually lower the back to the floor, supporting vertebra by vertebra. Simultaneously, perform hand tapping (damping).

5 repetitions of the exercise will be performed.

Observations

An eccentric contraction of the core (abdominals, intercostals, etc.) should be performed.

CA22

Exercise 22 (CA22)

Rolling on the back pivoting on the hips

Objective

Protect the head, balance and coordination, with spatial-temporal adjustment, with a partner.

Description.

Starting position: In pairs. Both sitting with knees bent, facing each other.

Execution: Upon the signal, they let themselves fall, rolling onto their back, and must pivot on the hip to change sides in coordination with their partner.

Each member of the pair will perform 5 repetitions.

Observations

Both eccentric and concentric contractions of the trunk should be performed (abdominals, intercostals, etc.).

CL6

Exercise 33 (CL6)

Hip shift & damping

Objective

Roll in a sidewards fall

Description.

Initial position: Lying supine with knees bent and hands on the knees.

Execution: Lift the legs together and rotate, performing a hip shift to fall laterally. When the arm closest to the ground falls, it performs the damping strike.

5 repetitions of the exercise will be performed.

Observations

Concentric contraction of the trunk should be performed (abdominals, intercostals, etc.).

CF1

Exercise 37 (CF1)

Plank fall

Objective

Assimilate the final position of a forwards frontal fall

Description.

Initial position: Lying prone, with the head to the side and supporting forearms and toes.

Execution: The students perform an arm extension and fall onto their forearms to cushion the fall. Remember to turn the head and look to the side.

5 repetitions of the exercise will be performed.

Observations

Remember that in the initial position, forearm support should be done forming a triangle (elbows apart and hands close together).

CF2

Exercise 38 (CF2)

Plank fall with uncertainty

Objective

Assimilate the final position of a forwards frontal fall

Equipment

One rope

Description.

Initial position: In pairs. One of the pair kneels down. The other partner stands behind, holding a rope that has been previously passed under the arms and chest of the kneeling partner.

Execution: The partner holding the rope releases it at will; the kneeling partner, upon falling, should do so with their forearms to cushion the fall. Remember to turn the head and look to the side.

Each member of the pair will perform 5 repetitions.

Observations

Remember that in the initial position, forearm support should be done forming a triangle (elbows apart and hands close together). In this exercise, uncertainty in the fall is addressed.

Teach to Fall

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