Doing the warm-up correctly - three mandatory stages

In order to start a car engine, a starter is needed; In order to set the dynamics of the training, special warm-up games are needed. Each day of training, and indeed each training session, should begin with some procedures that immerse participants in a special gaming atmosphere of the training, allowing them to quickly and effortlessly tune in to a specific group work. Especially great importance has a warm-up stage at the very first training session - here it can last up to several hours. There are a lot of warm-up games. Often presenters use well-known children's outdoor games, the effectiveness of which for warming up is beyond doubt, if only because they reliably evoke a resonance of childhood memories and feelings in the participants.

Sometimes the games offered by the leader at the beginning of the lesson not only serve as a warm-up, but also become a “bridge” to the topic of the lesson and to the problems that the leader wants to draw attention to. However, warming up procedures should not be overloaded with deep meanings; at the initial stage, it is important to prepare the ground for subsequent productive work. It is recommended to have several warm-up games in reserve for cases when the group gets tired, there is a need to relieve excess stress, or there is a need to fill the gap between stages of work.

In this chapter we will give several examples of warm-up games and psychotechniques. Those interested will be able to pick up many such procedures in the literature listed at the end of the book.

Acquaintance

Below we will describe options for conducting the acquaintance procedure at the beginning of the group’s work, also related to warming up psychotechniques. Some of these options are quite well known, others are proprietary developments.

Option I. “Ram's Head”. Facilitator's instructions (for a group of people who have not previously known each other):

We have a big one ahead of us collaboration, and therefore you need to get to know each other and remember each other’s names. The training provides us with a great opportunity, usually not available in real life, – choose a name for yourself. After all, it often happens: someone doesn’t really like the name given to him by his parents; someone is not satisfied with the form of address that is familiar to others - say, everyone around calls a girl Lenka, but she wants to be addressed as “Lenochka” or “Lenulya” or especially unusually and affectionately, as her mother addressed her in childhood. Some people don’t like it if they are called by their patronymic without a name - Petrovich, Mikhalych. And someone secretly dreams of beautiful name, which his idol wears. There are people who had a funny nickname in childhood and would not mind being addressed that way in an informal setting even now. You have thirty seconds to think and choose a game name for yourself. All other members of the group - and the presenters too - will address you only by this name throughout the entire training.

This proposal brings excitement and smiles. Some people immediately ask the question of whether it is possible to leave their own name, which its bearer is quite happy with. Of course, a person has the right to retain any name. There were times during the training when one of the participants demanded to be addressed by name and patronymic. The presenter does not object in this case either. Experience shows that if all other participants choose unusual game names for themselves, then the participant whom everyone is forced to address officially soon begins to experience some discomfort. Sometimes, by the end of the first day of work, he turns to the presenter and the group with a proposal to change his name. This right is reserved for all participants. It is interesting that the use of a game name in training not only immediately sets a certain game convention for what is happening in the group and prepares participants to go beyond the limits of everyday limited reality, but also helps to develop reflexive processes. More than once I heard from group members admitting that only testing a “foreign” name allowed them to realize the importance and fully accept their own name, which until that moment had caused hostility.

Now let's introduce ourselves to each other. Let's do this in such a way as to immediately and firmly remember all the game names. Our presentation will be organized as follows: the first participant says his name, the second - the name of the previous one and his own, the third - the names of the two previous ones and his own, etc. The last one, therefore, must say the names of all members of the group sitting in front of him. You can't write down names - just remember them. This procedure is called "Ram's head". Why? If, while naming your partners, you forgot someone’s name, then say “ram’s head” - of course, meaning yourself, and not the one you forgot. An additional condition is that when calling a person’s name, be sure to look him in the eye.

It is of great importance what name the first participant proposes: if he is not afraid to take risks, then others will choose unusual, bright names. Typically, the performance takes place in a clockwise circle and begins with the participant sitting to the left of the presenter. Thus, the presenter ends up being the person who ends the performance and is forced to name all the group members. If the group is large, then this is not so easy to do, but successful completion of the task has a powerful effect on the authority of the coach. In our opinion, it is a completely acceptable situation when, at a preliminary meeting with the group, the presenter can be officially introduced, with all the regalia and degrees, and during the “Ram’s Head” he reports his game name, by which he asks to be addressed.

If the group brings together people who previously knew each other, for example, colleagues, then it is better for the leader to insist on using non-traditional game names so that stereotypes of familiar work relationships are not included.

The “Ram’s Head” procedure can be used as a warm-up game at the beginning of each new day of work: in this case, each participant adds one more word or phrase to his name each time, for example, on the topics “My dream”, “My greatest dignity”, “The object of my pride”, etc. In addition to the fact that the participants, as a result of the exercise, receive a lot of additional information about each other, good workout memory.

Please note that this game should not suggest topics such as “My flaw” or “My main problem in life.” The repeated repetition of each other's names by the participants in combination with the naming of the problem takes on the meaning of collective suggestion and consolidation of this connection not only in the head of the participant himself, but also in the heads of everyone else. Therefore, it is much better if the names and dignity of people are heard repeatedly and “anchoring” on the positive occurs.

Option II. "Our names". The facilitator invites all group members to stand in a circle. Each person in turn takes a step towards the center of the circle and pronounces his name in the form that he especially likes. After this, at the leader’s signal, everyone also takes a step towards the center and repeats his name. The participant himself does not move and silently watches this.

Option III. "Name-movement". The group members, as in previous versions, take turns pronouncing their game names, but accompany them with a certain movement of their hands, perhaps with a gesture characteristic of themselves. Then everyone in chorus calls the name of the next participant and repeats his gesture.

Option IV. "Mutual presentations". Presenter's instructions:

Now we will split into pairs. Ten minutes are given for you to tell each other about yourself in as much detail as possible - after all, you have to introduce your partner to the group. Try to get as much diverse information about your partner as possible. I would like you to reflect the following most important questions in your self-presentation:

• what do I expect from working in the training;
• what I value in myself;
• the subject of my pride;
• what I can do best.

After this, work in pairs is organized. If in a group strangers, then in this game you can let the participants choose their own partner. It is better for the presenter to record for himself which pairs have formed (as experience shows, in such situations people intuitively choose those who are similar to them in many respects - including biographical data!). Ten minutes later the presenter gives additional instructions:

Presentations will take place as follows: one of the pair members sits on a chair, the second stands behind him, placing his hands on the first’s shoulders. The one standing will speak on behalf of the one sitting, calling himself by the name of his partner. Within one minute - strictly one minute, no more and no less! - the person standing says, playing the role of the person sitting. In exactly a minute I will interrupt the monologue; If someone finishes early, we will remain silent until the allotted minute has expired. So your job is to structure your presentation so that it lasts exactly sixty seconds. After this, any member of the group, including myself, has the right to ask the speaker any questions, which he must also answer on behalf of the person sitting. It is clear that you may not know the true answer to asked question, so you need to understand, feel how your partner would respond. By the way, the one who is being presented cannot interfere and will be forced to remain silent all the time.

Sports injuries happen quite often, especially among beginners or people who rush too much or neglect it important points in the training program. Personally, I have encountered several such incidents, although they were not very serious, they could have been avoided. Usually injuries can occur if incorrect or insufficient warm up your muscles before training and stretching.

In general, the benefits of exercise for warming up muscles are difficult to overestimate. After all, a proper warm-up can help increase blood flow to the working muscles and reduce their tension and stiffness, which will significantly reduce the risk of injury, as well as increase the performance and effectiveness of the workout. Additional benefits also include physiological and psychological preparation for fitness exercises.

Benefits of Warming Up Your Muscles

Increased muscle fiber temperature. Warm muscles work better and relax faster. Thus, speed, strength and endurance are increased. In addition, there is likely to be significantly less overtraining and muscle strain. Besides, heat body improves the elasticity of muscles, and this will reduce the risk of their deformation and excessive stretching.

Dilatation of blood vessels. This reduces resistance to blood flow and reduces the load on the heart.

Better body cooling. By activating the body's thermoregulatory mechanisms (efficient sweating), you can prevent your muscles from overheating at the beginning of your workout.

Increased blood temperature. In the case of blood, it turns out that the connection of oxygen with hemoglobin is weakened, and it reaches the working muscles faster, which increases endurance.

Hormonal effect. Your body begins to produce various hormones responsible for regulating energy production. During warm-up, this balance of hormones shifts towards burning fatty acids, which will help you lose weight.

Psychological preparation. Warm-up exercises are good way mentally prepare yourself for intense work in gym, on the street or at home. You'll be able to concentrate better on your workout and improve mental clarity.

So how to warm up your muscles before training correctly, you ask? Typical warm-up exercises include:

1. Gradual increase in intensity. This means that for runners you need to start with light jogging, for weightlifters with bench press with light dumbbells, etc. You must give your body time to warm up. The moment you feel the heat emanating from your body, it means that the fat burning process has begun and you can begin a full-fledged training program.

2. Add some exercises that you have never used before. For example, you can even play ball, twirl a hoop, or jump rope.

3. Which exercises to choose? In the article at the link you can find photos that have three phases: relaxation, warm-up of the whole body and the final part.

By the way, I would like to remind you that Stretching and warming up have nothing in common! Stretching is usually done after a workout and helps relax the muscles rather than prepare them for work, so don't get confused. To stretch, you need to have warm and heated muscles that stretch easily and are very flexible.

Also keep in mind that the ideal warm-up is a very individual process that can only be understood with practice and experimentation. Try warming up in different ways at varying intensities until you find what works best for you.

Also be sure to check out next video with an interesting warm-up before training. Good luck!

My respect, dear ladies and gentlemen! Warming up before training is important structural component, which many beginners (and not only them) neglected in the gym. Important because the effectiveness of your exercises directly depends on the functional readiness of the whole organism. Well, they neglect it because they consider this event an absurd pastime that does not give any positive results. Whether this is true or not, we will have to verify this today.

Well, take your seats, a lot of exciting and exciting things await us ahead. useful information, go.

Why do you need to warm up before training?

Just as theater begins with a hanger, so any workout should begin with a warm-up. This is an axiom (does not require proof), no, not so - a truism that, unfortunately, should only be followed 3-5% people working out in the hall. After all, let's be honest with ourselves, how does our training begin?

Well, first of all, we go into the gym (or fitness room) and slowly, imposingly strolling, shake hands and “hello” to a good half of the audience. Then we throw our “belongings” and abruptly, breaking away from low start we fly up to the first free simulator or apparatus, forgetting about any warm-up before training. Why waste energy on it: does it build muscle mass or help you lose weight? - no, that means there is no need to do it.

Here is a typical philosophy firmly ingrained in the minds 95% people visiting or fitness rooms. What to hide, I used to be like this myself - I “scored” the warm-up and immediately moved on to the main, “pumping up” part. True, this disgrace did not last very long, it ended immediately after my first successful experiment with warm-up. Since then we It's a no-brainer. Well, okay, enough of the lyrics, let's get to the heart of the matter.

What is a pre-workout warm-up?

So, warm-up is a set of special exercises aimed at general warming up the body, developing muscles and mobilizing the joint-ligamentous apparatus. Usually performed before training, but can also be included in the training program after.

The main tasks that warm-up solves are:

• stretching and toning all muscular systems of the body;
• increased cardiovascular activity (increased blood flow to skeletal muscles with 20% before 75% ) and active blood supply to the muscles;
• obtaining an aerobic type of exercise;
• increase in heart rate to 100 beats/min for 10 minutes of warm-up.

Note:

Warm-up also includes warm-up series, or sets, before each exercise. These are “leading” approaches with 50% the weight of the burden from the worker (on 7-10 repetitions). Typically, work with “eyeliners” must be completed within 30-40 sec, otherwise the process of muscle acidification with lactic acid will occur.

In addition to the above-mentioned tasks in general, specifically in bodybuilding, warm-up is necessary for:

• preventing injuries when working with heavy weights;
• increasing the intensity and effectiveness of training due to the release of adrenaline (the fear hormone);
• increasing capillary dilatability;
• increasing the tone of the nervous system;
• acceleration of metabolic processes;
• increasing the speed of nerve impulse transmission (increasing the neurosympathetic response of the brain);
• concentration, concentration and creating the “right” mood for strength training.

How should you properly perform a warm-up so that it does not turn into incomprehensible, chaotic body movements, but looks quite decent?

Warm-up before training: basic exercises

Firstly, it is worth saying that there is no one ideal warm-up program that suits everyone. This is due, first of all, physiological characteristics body, joint mobility and much more.

Also, before performing a warm-up, you need to clearly understand what you want to get from it in the end: a slight warm-up of the whole body or targeted blood supply to a specific muscle group. Whether to include cardio (in the form of running) in your warm-up is also a question that you will have to answer based on your goals.

Note:

In some foreign literature it was found that the usual (low-intensity, stretching) Warm-up only “puts the body to sleep.” To shake it before training, you need to perform sharp, ballistic and “flapping” movements.

So, when you have decided on your goals, you can move on to the practical part. And here the training warm-up can be divided into:

• general;
• special;
• cool down;
• stretching.

General warm-up

Thanks to OR, the body and all its systems are functionally prepared for the upcoming training. During its implementation, body temperature increases, metabolism is activated, and the muscles are more abundantly supplied with oxygen. The duration of the OR depends on the fitness of the athlete himself; it usually takes no more than 10-15 minutes and includes the following types of load:

• any exercises for the muscles of the arms/legs;
• easy running at heart rate in the first aerobic zone (50% from maximum);
• jumping rope;
• rotational exercises to increase flexibility of all joints.

Special warm-up

Usually completely imitates upcoming work athlete with weights, however, the working weights are minimal and amount to 10-20% from the maximum. Performed before each exercise of the training program, no more 10-12 repetitions. Bodybuilders often call this kind of warm-up “fetal”, and it is aimed, first of all, at consolidating (remembering) the body’s correct technique for a particular exercise.

Hitch

If you thought that the hitch was some kind of unexpected “technical” failure, then this is not so. It is a post-workout set of relaxation exercises 5-10 minutes allowing the body to transition from an excited state (after main training) to a calmer one. The most common example of a cool-down is a slow run, smoothly turning into walking, as well as smooth stretching from side to side. Thanks to the cool-down, removal from the muscles is achieved, the pulse rate and body temperature decrease, and the blood flow of the intramuscular veins is normalized.

Note:

Typically, stopping a workout suddenly causes blood to pool in the veins of the muscles. This forces the heart to work harder, increasing its frequency and load to maintain optimal blood flow throughout the muscles. Cooling down helps prevent this kind of “blood congestion.”

Stretching

Muscle stretching is probably the most commonly used type of “warm-up” for muscles before exercise. There are three types of it: statics, dynamics and ballistics. Static - consists of “immobilizing” a limb, i.e. fixation in a certain position. Dynamic - in slow, controlled execution of movements. Well, ballistic - consists of fast, motor and chaotic movements.

The most effective of the three is dynamic stretching. In the west, or rather among Hollywood stars, this type of training is becoming increasingly popular - a special set of exercises performed with your own weight. It combines both warming up the muscles and simultaneously increasing their strength.

For many, the words stretching and warming up are synonymous, but they profess completely different principles of preparing for a workout. Warm-up, in general, gradually prepares the body for the main load; stretching is aimed specifically at stretching the muscles. Therefore, you first need to slightly raise your body temperature (warm-up), and only then do stretching. Those. You should not do “cold” stretching, as this can lead to injury. You should also not skip stretching after a good warm-up, the same consequences can occur.

Now let's look at the most effective and easiest to perform “stretching” exercises.

Pre-workout warm-up: upper body stretching

So, let’s go over it from “head to toe” and find out which movements will help you cope with the stretching task most effectively.

Neck

№1. Stand up straight and tuck your chin to your chest. Stay in this position for 2-3 seconds. Feel the stretch in the back of your neck (see image).

№2. Take your starting position - feet shoulder-width apart. Keeping your chin level, turn your neck to the side (as far as you can). Return to the ready position and rotate in the opposite direction. Do this 8-10 once.

Trapezius muscle

Take the starting position - right hand grab your head. Slowly lower your head to your shoulder (as long as you can). Stay in this position for 4-6 seconds, then repeat again 5-6 once. Then change the head to the hand and repeat again for the other.

Pectoral muscles

№1. Go to any vertical support, place your hand bent at an angle on it 90 degrees. Lean your body forward and slightly to the side, until your pectoral muscles are tense. Hold on like this 3-4 seconds and then repeat the exercise with the opposite hand (see image).

№2. Stand up straight, clasp your hands and pull them back. Try to raise your arms slightly, keeping them straight. Feel the stretch in your chest.

Back

Grab a vertical support (pole) with one hand and lean back, straightening your legs. Hold on like this 3-5 seconds, and then repeat the movement, changing hands.

Triceps

Stand up straight and place one hand (over the top) behind your neck. Place your other hand on top, grab your elbow and pull until you feel a stretch in your triceps. Stay in this position for 3-5 seconds, repeat with the other hand.

Obliques

Place one hand on your belt and, tilting your torso in the same direction, reach for your hand. Repeat the bends with the other hand.

Deltas (posterior bundle)

Standing straight, pull your elbow on the opposite side. Linger on 10-15 seconds, do the same for the other side. When you pull your elbow, your forearm should remain perpendicular to the floor.

Shoulders

Take the starting position - feet shoulder-width apart. Raise your arms up to shoulder height and perform rotational movements of your shoulders and torso to the sides (all the way). Go back to the original and do 8-10 repetitions in the opposite direction.

Warm-up before training: stretching the lower body muscles

We move lower, and next in line...

Knee joints

Place your feet together and grab your knees with your hands. Follow 10 circular movements in and out.

Biceps hamstrings

Stand in front of a raised step platform. Throw your straight leg up and stretch your entire body towards your leg. Feel the stretch in your hamstrings.

Buttocks

Fix your feet shoulder-width apart. Step back and lunge, bending your knee. Keep your back straight. Return to the starting position and repeat this several times. Do the same with the other leg. Number of repetitions from 6 before 8 once.

Quadriceps femoris (quadriceps)

Stand on one leg and grab your ankle with your other hand. Hold this for a few seconds. Then release your leg, take a step and repeat with the other leg.

So, as mentioned above, there are a lot of different warm-up complexes, each of which is quite effective and suitable for almost any person. For the most part, the warm-up begins with a slow cardio session to 10 minutes (let’s say a “trip” on an ellipsoid), then follows 5-7 minutes of dynamic stretching. Dynamics is usually aimed at practicing technique before strength training.

Warm-up before training: exercise program

Let's look at a set of exercises that anyone can include in their warm-up and training program. Combined warm-up (total duration 10-15 minutes), consisting of a series of aerobic and stretching exercises.

Note:

It is unnecessary to present the technique of performing the warm-up complex, because all the exercises are extremely simple, so we will limit ourselves to only the visual picture series.

Exercise No. 1. Walking in place (3-4 minutes)

To make muscles more pliable, they need to be warmed up. Trainers recommend starting with a short warm-up, followed by stretching and the main system of exercises. The final stage is a full stretching of all muscles. This approach will help avoid pain in the muscle mass, improve relaxation and increase their endurance.

Even if you are not a professional athlete, but stretch for your health and pleasure, take a little extra time to warm up your muscles. This will speed up blood flow, and the exercises themselves will not take much time and effort. For example, easy walking or rotation of the arms, pelvis, head, etc. Main goals:

• tone the entire muscle group, increase the temperature;
• reduce overvoltage;
• improve muscle elasticity;
• reduce the load on the heart by increasing cardiovascular activity;
• increase heart rate;
• increase the intensity of the training process;
• reduce the risk of overextension, strain and injury;
• Warming up allows you to psychologically prepare for the stretching process itself.

When muscles are cold, there is a risk of injury when performing exercises with excessive speed and force. This is the opinion of most professionals.

• Everything is done at a slow pace. Rushing does not promote relaxation, but on the contrary, can lead to injury.
• First grab simple exercises, gradually adding new ones, each time a little more complex.
• The duration of the warm-up is up to 15 minutes, and not until exhaustion.

By following all the rules of stretching, you can avoid side effects. Experts advise that to warm up the muscles it is better to perform exercises similar to the main system physical activity, however at a more relaxed pace. Movements aimed at warming up the muscles must have a certain sequence.

Universal exercises

Increasing muscle temperature start with basic relaxation. To do this, take the initial position – feet shoulder-width apart. Raise your arms as you take a deep breath and lower them as you exhale. And so 4-5 approaches.

Next, decide which muscle group is most loaded when stretching. These parts of the body should be the main focus when warming up. For any type of physical activity, there are such universal movements as neck rotation, shoulder warm-up, and torso rotations. To warm up the lower part, walk at a slow pace, squats, swing your legs, and jump rope. Bends forward give elasticity not only to the back muscles, but also to the vertebrae. A light jog is very effective. You can perform it either on a treadmill in the gym, or on fresh air which is healthier for the body. The calf muscles will become warmer as you lift your legs.

Stretching exercises can also serve as warm-up exercises. Raising your arms up, clasp your palm around the wrist of your other hand. Lean slowly to the left. Return to the original position and repeat, but in the opposite direction.

To warm up your lower muscles, lunge with one leg while resting on the knee of the other. Using your hands, gently pull the heel of the same foot towards your buttock.

Lying on your back, lift your legs up at a right angle. Grasping your ankles with your hands, pull your legs towards your head, pulling your toes towards you. At the same time, do not lift your lower back off the floor.

The final exercises can be exercises with a skipping rope. If you don’t have one at hand, replace it with jumping on the spot.

So, regardless of whether you need stretching for professional victories, moral and physical satisfaction from body flexibility, or to benefit your body, you can achieve maximum results without associated injuries only by properly warming up the entire muscle group before stretching.

Video: warming up and stretching before training

Training exercises aimed at developing abilities for teaching activities.

These exercises can be included in the practical content of training on the development and formation of pedagogical abilities.

Acquaintance.

Formulation and adoption of group rules.

Approximate rules.

"Here and now." All participants say only what worries them right now and discuss what is happening to them in the group. The subject of their analysis is the thoughts that appear in this moment, feelings, experiences. Focusing on the present promotes deep reflection of participants, focusing on themselves, their thoughts and feelings, and the development of self-analysis.

Dosed sincerity. Measured sincerity and openness contribute to receiving and providing others with honest feedback, i.e. that information that is so important for each training participant and which triggers not only the mechanism of self-awareness, but also the mechanisms of interpersonal interaction among group members.

Confidentiality. Everything that happens and is said in the group during classes must remain within the group and not be disclosed under any pretext.

Productivity and activity:

Actively solve your problems and problems;

Help the work of the group, take into account the interests of other group members;

Participation in all exercises;

Take an active position;

Build communication productively.

Correct and respectful attitude towards all group members.

The last word remains with the coach.

Exercises are traditionally used every time before the start of a training group.

Exercise "Snowball"

The training participants introduce themselves one by one in a circle, naming the names of the previous ones.

Exercise “Introducing yourself”

Name the most striking characteristics of your personality.

Everyone names their characteristics, while briefly repeating the characteristics of others.

Exercise “Signs of attention”. Find the positive in someone else and sincerely emphasize it.

Warming up

Exercise "Dance". Everybody's moving with eyes closed. At the leader’s signal, they open their eyes and find a mate. Dance in pairs - one makes the movements, the other repeats.

They dance again with their eyes closed and again choose a couple and sit next to them.

Meeting eyes

Option I. All participants stand in a circle with their heads down. At the leader’s command, they simultaneously raise their heads. Their task is to meet someone's gaze. The pair of players who succeed leaves the circle. Option II. It is distinguished by the opposite formulation of the task - not to meet anyone's gaze. In addition to the purpose of warming up, this game develops social perception skills.

GAME "NAME"

Purpose:

learn and remember the names of all participants;

remove possible difficulties when addressing each other.

Each participant in a circle calls sequentially the names of everyone who has already introduced themselves before him, the last one calling his name. If everyone in the group knows each other, then the names of the parents (father or mother) are called.

The 1st participant says his name (or the name of one of his parents); The 2nd participant names the name he heard and his (or one of the parents); The 3rd participant names all the names he heard, then his own. And so on until everyone says their name (or the name of one of their parents).

ACQUAINTANCE

Purpose:

forming a first impression of each other;

determining the communication characteristics of each participant,

creating a climate of psychological safety;

formation of an attitude towards mutual understanding.

Interview

Each member of the group is interviewed in turn by everyone. They ask questions of the following nature: “Do you like poetry?”, “Your favorite color?”, “Your favorite saying?”, “Do you like to dream?”, “If you were offered a role in a film (“The Gadfly”, “ Three Musketeers”, etc.), who would you like to play? (artistic skills do not matter) “Do you have a hobby? What is your favorite name?”, “What are you most afraid of?”, “What do you value most in people?”

Each person should be asked no more than 5-7 questions.

You can conduct a more complicated version of interviewing. Participants in the game ask questions “in roles”: on behalf of the school principal, parents of the interviewee, class leader, Martians. Little Red Riding Hood, etc.

Projective drawing

Each group member symbolically depicts his real and ideal self (what he would like to be) on a piece of paper. For drawing, you can provide a set of colored pencils or felt-tip pens (in this case, you need to pay attention to the prevailing colors). When discussing a drawing, first give the floor to other members of the group in order to find out how they see this person, what mood he conveys with his drawing, how the image of the “real self” differs from the “ideal self”, what, in the opinion of the group, this participant wants change in yourself, what to achieve. Then the floor is given to the author of the drawing. He talks about himself (through a drawing) in a free form. At the end of the story, the group asks questions for understanding and clarification.

Game of Opinions- after introducing one of the participants, everyone else takes turns naming one attractive quality of this person, in his opinion;

game "Metaphors"- characterizing one of the participants. The rest of the group tries to find a metaphor (for example, “prickly hedgehog”, “ perpetual motion machine", "puzzle", etc.); invite participants to name those qualities of one of the group members that can promote, and vice versa, interfere with communication in the group.

WARM-UP

Purpose:

relieving tension, fatigue;

group cohesion;

creating a friendly atmosphere.

Game "Molecules". All players are “atoms” that move randomly, and at the leader’s signal they are combined into “molecules” of a size determined by the leader (2,3,4,5 atoms each). “Molecules” of a larger or smaller size compared to a given value must rearrange themselves within 10 seconds. “Atoms” that are not included in the “molecules” are eliminated from the game.

Game "Thickets". One of the group members is trying to penetrate the center of the circle formed by the remaining participants closely pressed to each other - “thick thickets”.

Game "Self-criticism". Each person has his own idea of ​​what makes him unique, inimitable, and distinguishes him from others. At the same time, the question involuntarily arises whether those around him share their opinion about himself, whether others see him the way he sees himself. This exercise explores this issue. Participants take sheets of paper, sign them, and divide them into three vertical stripes.

1st column. “Who am I?” 10 words-epithets. Answers are written down quickly, exactly in the wording in which they come to mind.

2nd column. “How would your parents and acquaintances answer this question?” (you can choose one of them).

3rd column. Someone from the group answers the same question. Who exactly, the participant determines himself.

Then everyone takes their piece of paper and compares the answers. Highlights the similarities between characteristics. A dominant line of behavior can be identified - it is repeated in all three characteristics. The number of matches is counted. Based on the number of matches, one can assume the degree of openness of a person.

When discussing, you should pay attention to the fact that a person’s openness in communication does not always indicate his personality. It is not necessary to talk only about positive character traits. It is important to note what is or can be a fulcrum at different moments in life. Do not belittle your merits, speak directly, without beating around the bush, without any “buts”, “ifs”, etc. The exercise is performed by everyone in turn.

Exercises aimed at developing communication abilities.

game "Empty Space"", used as an "icebreaker".

The most difficult thing in a familiar and unfamiliar team is to freely look into each other's eyes and touch each other. The rules of the game allow you to relieve this tension. By the end of the game, the most indecisive ones get the hang of it. Care must be taken to ensure that group members do not rush each other.

Rules of the game. One half of the participants sits in a circle on chairs, the other half stands behind them and puts their hands on the back of the chair (if there is no back, then their hands are placed behind their backs). In front of one participant (or in front of the teacher), no one is sitting on a chair - an “empty seat.” His task is to lure one of those sitting to the “empty seat.” This must be done without words, by carefully looking at the one you are calling to you.

If one of the participants sees an attentive, inviting look, he should run across and take an empty seat. The one who stands behind must detain the runner by grabbing him by the shoulders. If a partner has detained the runner, then the participant with the “empty place” lures the other away; if not, then now his task is to lure some participant to himself (also with his eyes), i.e., to acquire a partner again, etc. After some time, the partners change places: the one who was sitting stands behind the back of the chair, and the one who was standing sits down.

The game continues as long as necessary to create a free, relaxed mood in the group. This usually takes 10 minutes.

Participants are offered an exercise that will help identify personal and general communication problems.

„Brownian motion".

All participants stand in a circle. Closing their eyes, everyone begins to move randomly in different directions; you can't talk; At the clap of the leader of the group, everyone stops and opens their eyes.

They close their eyes again and do the same procedure, but at the same time they still make a buzzing sound; When they hear a clap, they stop and open their eyes.

Analysis of the exercise - answers to a number of questions. What feelings arise in the first and second cases? What was stopping the movement? What helped you not to collide?

Which channels of perception are the most familiar, which turned out to be “new”? The most common answers are: a) “a feeling of anxiety, fear predominates”; b) “feelings of awkwardness arise.”

The educational psychologist should be asked to compare the sensations during the exercise with the sensations when participants find themselves in new companies, unusual situations and situations where it is necessary to take initiative in communication. Such a comparison helps children understand and formulate the cause of anxiety and fear in communication. This formulation sounds like this: “Often communication is like moving with your eyes closed.” Further discussion of the questions “what hindered and helped” makes it possible to understand that very often we do not sufficiently use our channels of perception - hearing, touching, feeling a partner.

Goal: to focus attention on the interlocutor’s perception; jointly formulate the rules of “good listening.”

Exercise 1.

The presenter pronounces any phrase (about the weather, school, politics, well-being, etc.) and each participant is asked to tell what he heard and what he perceived. As a result of the statements, some discrepancies in the understanding of this phrase become apparent.

It is proposed to analyze this phenomenon through simple exercises.

Exercise 2."Broken phone".

Everyone (or several people) leaves the room. The first participant comes in, the presenter tells him a short phrase (you can read any sentence from a book, newspaper, textbook). The second participant comes in, the first participant tells him the same phrase. And so everyone, entering, listens to the phrase that the previous participant tells him, and passes it on to the next one. The last participant tells everyone the phrase he heard. Those in the room should not help or express their emotions about what they heard.

Exercise 3.

The same procedure, but instead of a phrase, the first person to enter is shown a picture, after looking at it, he verbally describes it to the next participant to enter. And so each person who enters passes on (without seeing the picture) the description he heard to the next person.

Discussion.

Why is the meaning distorted? How did this happen?

Goal: To derive patterns that increase the likelihood that you will be heard and understood correctly.

In order to update the knowledge of the group members, the facilitator invites everyone to take turns making assumptions - “what exactly is required from the speaker.” Then an “agreement” is concluded to conduct training exercises.

Exercise 1.

Each participant is asked to say one phrase common to all: the first - like a turtle; the second - how Small child; to the third - like a robot; to the fourth - like a machine-gun burst; etc.

Discussion.

What is the most beneficial conversational pace in communication? How does this relate to a specific situation? What feelings arise when the pace of speech changes?

Exercise 2.

a) Say your name with different intonations. See how intonation affects perception.

b) Say the phrase: “People find themselves lonely because they themselves do not show interest in others” - with different intonations (edification, complaint, ingratiation, neglect and anger).

Goal: Training in ways to improve mutual understanding.

Exercise 1. "Meeting point".

The facilitator invites the participants to arrange a meeting.

a) One participant describes a place in the room where they need to come. The second participant's eyes are closed. Then the second participant must find the place where the meeting is scheduled.

b) One participant describes a place in the city, and the second must guess where it is.

Discussion.

What hindered and what helped to understand the interlocutor?

What helped you “take” the position of the speaker?

Exercises aimed at organizing interaction.

Exercise "Positions".

Goal: awareness of different positions within the theory of transactional analysis: child-parent adult.

Participants of the training are united in pairs. The facilitator invites them to stand up and start a conversation in a dyad on any topic. The dialogue lasts 30 seconds. The leader gives the signal to stop and change positions. One participant sits on a chair, and the second stands on the chair next to him. The conversation continues for another 30 seconds. Then, at the coach’s signal, the positions change. Now the first one stands on a chair, and the second one sits down. The conversation continues for another 30 seconds. After this, the leader gives the signal to end, everyone sits in a circle and group reflection begins, where participants express their opinions and try to answer the following questions:

How do you feel after doing the exercise?

In which position did you feel more comfortable? Why?

The presenter summarizes.

The first position, when both participants talk while standing, is a one-level position - adult-adult. Being in such a position is the easiest way to establish contact; it encourages equality.

Positions two and three are multi-level – child-parent. Most often, it is inconvenient to be in positions at different levels; this situation interferes with establishing contact and mutual understanding. Models of such interaction can be transferred to real relationships between people, when such positions are taken up at a psychological level.

The presenter also tries to connect the experience gained with the educational process.

Exercises aimed at design and planning.

Exercise "Group drawing"

Purpose of the exercise: self-awareness, partial design.

Everyone is given sheets of paper on which for 10-15 seconds. draw a picture on an arbitrary topic and, when given a signal, pass it around in a circle. The participant already sitting next to him completes the drawing, and so on until the sheet returns to its owner. It is advisable for the presenter to participate in this exercise in order to, if possible, spoil the idea of ​​the author of the drawing. The analysis of works is carried out as follows. Everyone takes turns talking about the resulting drawing, whether they liked it and if not, why not. The emphasis must be placed on the emotions that arise. After this, the presenter sums up the essence of which, which is that our expectations are not always met and the more clearly a person depicted the idea of ​​the drawing, the more positive the image he received as a result. Analogies are drawn with life, with expectations and plans, attitudes and beliefs.

Exercise “My life goals.”

Purpose of the exercise: construction and design.

Option 1.

Write the question at the top of the sheet: “What are my goals in life?” Life goals are the tasks you set for yourself now. Write the answers to the question in exactly two minutes, without specifying anything. Try to write as many words as possible, cover as many areas of life as possible (personal, family, material, spiritual, etc.). Give yourself complete freedom. Write down your most incredible goals if they appeal to you. You don't have to dedicate your life to achieving them.

Take another two minutes to check if you missed anything important? You may want to add a few more goals given your current lifestyle. If you find yourself reading a lot of literature on a particular topic (fashion, cars), you might want to get serious about it. You must decide for yourself whether these goals are important to you.

Select your three most important goals. List the means and resources next to it. Of the three listed, try to determine the most important one that is significant to you. Participants take turns reading out their goals, and the presenters write them down, grouping them on the board (4-5 groups).

Option 2.

Instructions: Divide a sheet of paper into six equal columns. In the first column, write down all your goals for today (specific date). After the first column is filled in, the presenter draws the participants’ attention to the second column. Now write down your goals for the coming week.. After the second column is filled in, the presenter draws the participants’ attention to the third column. Now write down your goals for the next month. After the third column is filled in, the presenter draws the participants’ attention to the fourth column. Now write down your goals for the coming year. After the fourth column is filled in, the presenter draws the participants’ attention to the fifth column. Now write down your goals for the next five years. After the fifth column is filled in, the presenter draws the participants’ attention to the last column. Now write down your goals for life.

Upon completion of filling out the columns, the presenter gives a generalized interpretation, indicates possible difficulties in performing the exercise and explains their reasons. Next, participants are asked to connect, in their opinion, interconnected goals with arrows. Perhaps the more such arrows you get, the more structured your life plan is.

Select your three most important goals. List the means and resources next to it. Of the three listed, try to determine the most important one that is significant to you. Participants take turns reading out their goals, and the presenters write them down, grouping them on the board (4-5 groups).

Summing up, group reflection.