MATERI "SENAM LANTAI" | PJOK KELAS 11 SMA

Summary

This video introduces floor gymnastics, covering four key movements: the straddle jump, forward roll, backward roll, and handstand. The instructor, Rahmat Daputra from SMA Negeri 1 Muko-Muko, explains each technique in detail, emphasizing body positioning and safety. The straddle jump involves leaping over an obstacle with legs spread, while the rolls focus on controlled body movements and balance. The handstand teaches the skill of balancing on hands. The video provides clear instructions, visual examples, and practical exercises to help students practice these floor gymnastics techniques effectively.

Takeaways

• 😀 The video introduces floor gymnastics (senam lantai) for class 11 students, focusing on four types of exercises.
• 😀 Floor gymnastics includes movements like rolling, balancing, jumping, and vaulting, all done on the floor.
• 😀 The first exercise, the 'loncat kangkang' (straddle jump), involves jumping over a vaulting box with legs spread apart.
• 😀 The straddle jump has specific steps, including jumping from a distance, striking with both hands on the vaulting box, and landing with feet together.
• 😀 The straddle jump is practiced with different challenges, such as jumping over multiple boxes or performing the jump over a friend.
• 😀 The second exercise is the 'rol depan' (forward roll), where the body rolls forward, starting from a crouching position and pushing off the hands.
• 😀 A successful forward roll requires proper body positioning, including keeping the chin to the chest and ensuring the weight is on the hands.
• 😀 The third exercise, 'rol belakang' (backward roll), involves rolling backward, maintaining a curled body posture with knees to the chest and chin tucked in.
• 😀 The backward roll technique involves starting from a crouched position, pushing off the hands, and returning to a crouch after the roll.
• 😀 The final exercise is the 'handstand,' where the body is inverted and balanced on both hands, with the legs straight and aligned with the torso.

Q & A

What is floor gymnastics?

Floor gymnastics is a type of exercise that involves movements like rolling, balancing, jumping, and flipping, all performed on the floor.

What are the four types of floor gymnastics exercises explained in the video?

The four types of floor gymnastics exercises explained in the video are: straddle jump (loncat kangkang), forward roll (rol depan), backward roll (rol belakang), and handstand (handsten).

How is the straddle jump (loncat kangkang) performed?

The straddle jump involves jumping over an object, such as a vault, by bending forward and spreading the legs into a straddle position while crossing the vault. Afterward, landing should be done with both feet together for balance.

What are the key steps to perform the straddle jump?

The key steps for the straddle jump are: 1) standing with a certain distance from the vault, 2) running quickly and pushing off both feet, 3) extending both arms to touch the vault, 4) opening the legs wide to cross over, and 5) landing with feet together.

What is the purpose of the practice exercise involving jumping over cardboard boxes?

The purpose of the cardboard box exercise is to practice the straddle jump by jumping over several boxes in sequence, ensuring the proper technique of spreading the legs wide during the jump and landing correctly with feet together.

What is the forward roll (rol depan) and how is it performed?

The forward roll is a gymnastics movement where the body rolls forward from a crouched position. It is performed by placing both hands on the mat, then using the legs to propel the body forward, rolling over, and finishing in a squat position.

Can you describe the technique for performing a forward roll?

The technique for a forward roll involves: 1) starting in a crouched position with arms extended forward, 2) placing the hands on the mat, 3) pushing off with the legs to initiate the roll, 4) rolling over the body while keeping the chin tucked, and 5) landing back in a crouched position.

What are the key steps involved in performing a backward roll?

The key steps in performing a backward roll are: 1) starting in a crouched position with hands near the ears, 2) tucking the chin and rolling backward from the heels to the shoulders, 3) pushing off the ground with hands as the body completes the roll, and 4) returning to a crouched position after landing.

How is a handstand performed in gymnastics?

A handstand is performed by positioning the body upright on both hands, keeping the legs straight and together, and maintaining balance by engaging core muscles. The legs should be raised until they are perpendicular to the body.

What are the steps for performing a handstand?

The steps for performing a handstand are: 1) positioning the body upright, 2) placing hands on the mat with feet facing forward, 3) bending the knees slightly and swinging one leg forward, 4) kicking the other leg upward, and 5) extending the legs until the body forms a straight line with both hands as the support.