ࡱ> K56789wy{}O}ACEG I!!K""M##}$%[ bjbj > ΐΐD'-""]/00]1]1]1q1q1q181 9,q1 >TTTTeJZT       J ]18e^e ]1]1TT;>]1T]1T  kcT@q1 lН< wФ ФcФ]1c   :t Ф" #.:  B LAO NG  THNG BINH V X HI TNG CC GIO DC NGH NGHIP TI LIU DY HC MN GIAO DU#C TH  CHT TRONG CHNG TRNH O TO TRNH  CAO NG (Km theo Cng vn s 147/TCGDNN-TCQ ngy 22 thng 01 nm 2020 ca Tng cc Gio dc ngh nghip) MC LC  TOC \o "1-4" \h \z \u  HYPERLINK \l "_Toc11671827" BI M U  PAGEREF _Toc11671827 \h 4  HYPERLINK \l "_Toc11671828" 1. V tr, tnh cht mn hc  PAGEREF _Toc11671828 \h 4  HYPERLINK \l "_Toc11671829" 2. Mc tiu mn hc  PAGEREF _Toc11671829 \h 4  HYPERLINK \l "_Toc11671830" 3. Ni dung chnh  PAGEREF _Toc11671830 \h 4  HYPERLINK \l "_Toc11671831" 4. T chc dy hc v nh gi kt qu hc tp  PAGEREF _Toc11671831 \h 4  HYPERLINK \l "_Toc11671832" Chng I: GIO DC TH CHT CHUNG  PAGEREF _Toc11671832 \h 6  HYPERLINK \l "_Toc11671833" Bi 1: TH DC C BN  PAGEREF _Toc11671833 \h 6  HYPERLINK \l "_Toc11671834" 1. Gii thiu v th dc c bn  PAGEREF _Toc11671834 \h 6  HYPERLINK \l "_Toc11671835" 2. Th dc tay khng lin hon  PAGEREF _Toc11671835 \h 6  HYPERLINK \l "_Toc11671836" 2.1. Tc dng ca th dc tay khng lin hon  PAGEREF _Toc11671836 \h 6  HYPERLINK \l "_Toc11671837" 2.2. Cc ng tc k thut  PAGEREF _Toc11671837 \h 6  HYPERLINK \l "_Toc11671838" 3. Th dc c bn vi dng c n gin  PAGEREF _Toc11671838 \h 11  HYPERLINK \l "_Toc11671839" 3.1. Tc dng ca th dc c ba n vi dng c n gin  PAGEREF _Toc11671839 \h 11  HYPERLINK \l "_Toc11671840" 3.2. Cc ng tc k thut  PAGEREF _Toc11671840 \h 12  HYPERLINK \l "_Toc11671841" BI 2: IN KINH  PAGEREF _Toc11671841 \h 20  HYPERLINK \l "_Toc11671842" 1. Chy c ly ngn  PAGEREF _Toc11671842 \h 20  HYPERLINK \l "_Toc11671843" 1.1. Tc dng ca chy c ly ngn  PAGEREF _Toc11671843 \h 20  HYPERLINK \l "_Toc11671844" 1.2. Cc ng tc k thut  PAGEREF _Toc11671844 \h 20  HYPERLINK \l "_Toc11671845" 1.3. Mt s quy nh trong Lut in kinh v chy c ly ngn  PAGEREF _Toc11671845 \h 25  HYPERLINK \l "_Toc11671846" 2. Chy c ly trung bnh  PAGEREF _Toc11671846 \h 27  HYPERLINK \l "_Toc11671847" 2.1. Tc dng ca chy c ly trung bnh  PAGEREF _Toc11671847 \h 27  HYPERLINK \l "_Toc11671848" 2.2. Cc ng tc k thut  PAGEREF _Toc11671848 \h 27  HYPERLINK \l "_Toc11671849" 2.3. Mt s quy nh trong Lut in kinh v chy c ly trung bnh  PAGEREF _Toc11671849 \h 28  HYPERLINK \l "_Toc11671850" 3. Nhy cao, nhy xa  PAGEREF _Toc11671850 \h 30  HYPERLINK \l "_Toc11671851" 3.1. Nhy cao  PAGEREF _Toc11671851 \h 30  HYPERLINK \l "_Toc11671852" 3.1.1. Tac du#ng ca nhy cao  PAGEREF _Toc11671852 \h 30  HYPERLINK \l "_Toc11671853" 3.1.2. Cc ng tc k thut  PAGEREF _Toc11671853 \h 30  HYPERLINK \l "_Toc11671854" 3.1.3. Mt s quy nh trong Lut in kinh v nhy cao  PAGEREF _Toc11671854 \h 32  HYPERLINK \l "_Toc11671855" 3.2. Nhy xa  PAGEREF _Toc11671855 \h 34  HYPERLINK \l "_Toc11671856" 3.2.1. Tac du#ng ca nhy xa  PAGEREF _Toc11671856 \h 34  HYPERLINK \l "_Toc11671857" 3.2.2. Cc ng tc k thut  PAGEREF _Toc11671857 \h 34  HYPERLINK \l "_Toc11671858" 3.2.3. Mt s quy nh trong Lut in kinh v nhy xa  PAGEREF _Toc11671858 \h 37  HYPERLINK \l "_Toc11671859" Chng II: CHUYN  TH DC TH THAO T CHN  PAGEREF _Toc11671859 \h 39  HYPERLINK \l "_Toc11671860" Chuyn  1: MN BI L#I  PAGEREF _Toc11671860 \h 39  HYPERLINK \l "_Toc11671861" 1. Tac du#ng cu a mn bi l#i  PAGEREF _Toc11671861 \h 39  HYPERLINK \l "_Toc11671862" 2. Cc ng tc k thut  PAGEREF _Toc11671862 \h 39  HYPERLINK \l "_Toc11671863" 2.1. Lm quen vi nc, phng php th nc v th ni  PAGEREF _Toc11671863 \h 39  HYPERLINK \l "_Toc11671864" 2.2. ng tc chn v tay  PAGEREF _Toc11671864 \h 40  HYPERLINK \l "_Toc11671865" 2.3. Phi hp tay - chn  PAGEREF _Toc11671865 \h 46  HYPERLINK \l "_Toc11671866" 2.4. Phi hp tay - chn- th  PAGEREF _Toc11671866 \h 46  HYPERLINK \l "_Toc11671867" 2.5. K thut xut pht  PAGEREF _Toc11671867 \h 47  HYPERLINK \l "_Toc11671868" 2.6. K thut quay vong  PAGEREF _Toc11671868 \h 48  HYPERLINK \l "_Toc11671869" 2.7. K thut v ich  PAGEREF _Toc11671869 \h 49  HYPERLINK \l "_Toc11671870" 3. Mt s quy nh ca Lut Bi  PAGEREF _Toc11671870 \h 49  HYPERLINK \l "_Toc11671871" Chuyn  2: MN CU LNG  PAGEREF _Toc11671871 \h 52  HYPERLINK \l "_Toc11671872" 1. Tc dng ca mn Cu lng  PAGEREF _Toc11671872 \h 52  HYPERLINK \l "_Toc11671873" 2.1. T th c bn v cch cm vt  PAGEREF _Toc11671873 \h 52  HYPERLINK \l "_Toc11671874" 2.2. Cc bc di chuyn, bc n, kp, m  PAGEREF _Toc11671874 \h 54  HYPERLINK \l "_Toc11671875" 2.3. K thut nh cu phi, tri cao tay  PAGEREF _Toc11671875 \h 61  HYPERLINK \l "_Toc11671876" 2.4. K thut nh cu phi, tri thp tay  PAGEREF _Toc11671876 \h 63  HYPERLINK \l "_Toc11671877" 2.5. K thut nh cu st li v b nh  PAGEREF _Toc11671877 \h 64  HYPERLINK \l "_Toc11671878" 2.6. K thut pht cu (thp gn, cao su)  PAGEREF _Toc11671878 \h 66  HYPERLINK \l "_Toc11671879" 2.7. K thut p cu  PAGEREF _Toc11671879 \h 68  HYPERLINK \l "_Toc11671880" 2.8. Chin thut thi u  PAGEREF _Toc11671880 \h 70  HYPERLINK \l "_Toc11671881" 3. Mt s quy nh ca Lut Cu lng  PAGEREF _Toc11671881 \h 73  HYPERLINK \l "_Toc11671882" Chuyn  3: MN BONG CHUYN  PAGEREF _Toc11671882 \h 76  HYPERLINK \l "_Toc11671883" 1. Tc dng ca mn Bng chuyn  PAGEREF _Toc11671883 \h 76  HYPERLINK \l "_Toc11671884" 2. Cc ng tc k thut  PAGEREF _Toc11671884 \h 76  HYPERLINK \l "_Toc11671885" 2.1. T th c bn, cc bc di chuyn  PAGEREF _Toc11671885 \h 76  HYPERLINK \l "_Toc11671886" 2.2. K thut chuyn bng cao tay c bn (chuyn bc 2)  PAGEREF _Toc11671886 \h 79  HYPERLINK \l "_Toc11671887" 2.3. K thut chuyn bng thp tay c bn (chuyn bc 1)  PAGEREF _Toc11671887 \h 81  HYPERLINK \l "_Toc11671888" 2.4. K thut pht bng thp tay trc mt  PAGEREF _Toc11671888 \h 82  HYPERLINK \l "_Toc11671889" 2.5. K thut pht bng cao tay trc mt  PAGEREF _Toc11671889 \h 84  HYPERLINK \l "_Toc11671890" 2.6. K thut chn bng  PAGEREF _Toc11671890 \h 85  HYPERLINK \l "_Toc11671891" 2.7. K thut p bng theo phng ly   PAGEREF _Toc11671891 \h 87  HYPERLINK \l "_Toc11671892" 3. Mt s quy nh ca Lut Bng chuyn  PAGEREF _Toc11671892 \h 89  HYPERLINK \l "_Toc11671893" Chuyn  4: MN BONG R   PAGEREF _Toc11671893 \h 91  HYPERLINK \l "_Toc11671894" 1. Tc dng ca mn Bng r  PAGEREF _Toc11671894 \h 91  HYPERLINK \l "_Toc11671895" 2. Cc ng tc k thut  PAGEREF _Toc11671895 \h 91  HYPERLINK \l "_Toc11671896" 2.1. Cch cm bng v t th chun b v di chuyn  PAGEREF _Toc11671896 \h 91  HYPERLINK \l "_Toc11671897" 2.2. K thut dn bng  PAGEREF _Toc11671897 \h 94  HYPERLINK \l "_Toc11671898" 2.3. K thut chuyn bng va bt bong hai tay trc ngc  PAGEREF _Toc11671898 \h 95  HYPERLINK \l "_Toc11671899" 2.4. K thut bt bng bng mt tay  PAGEREF _Toc11671899 \h 96  HYPERLINK \l "_Toc11671900" 2.5. K thut bt bng bng hai tay  PAGEREF _Toc11671900 \h 96  HYPERLINK \l "_Toc11671901" 2.6. K thut nm r bng mt tay trn vai  PAGEREF _Toc11671901 \h 97  HYPERLINK \l "_Toc11671902" 2.7. K thut nm r bng hai tay trc ngc  PAGEREF _Toc11671902 \h 98  HYPERLINK \l "_Toc11671903" 2.8. K thut hai bc nm r  PAGEREF _Toc11671903 \h 99  HYPERLINK \l "_Toc11671904" 3. Mt s quy nh ca Lut Bng r  PAGEREF _Toc11671904 \h 100  HYPERLINK \l "_Toc11671905" Chuyn  5: MN BONG A  PAGEREF _Toc11671905 \h 104  HYPERLINK \l "_Toc11671906" 1. Tc dng ca mn Bng   PAGEREF _Toc11671906 \h 104  HYPERLINK \l "_Toc11671907" 2. Cc ng tc k thut  PAGEREF _Toc11671907 \h 104  HYPERLINK \l "_Toc11671908" 2.1. K thut di chuyn  PAGEREF _Toc11671908 \h 104  HYPERLINK \l "_Toc11671909" 2.2. K thut dn bng  PAGEREF _Toc11671909 \h 105  HYPERLINK \l "_Toc11671910" 2.3. K thut gi/ khng ch bng  PAGEREF _Toc11671910 \h 106  HYPERLINK \l "_Toc11671911" 2.4. K thut  bng bng lng bn chn  PAGEREF _Toc11671911 \h 108  HYPERLINK \l "_Toc11671912" 2.5. K thut  bng bng mu trong bn chn  PAGEREF _Toc11671912 \h 109  HYPERLINK \l "_Toc11671913" 2.6. K thut  bng bng mu gia bn chn  PAGEREF _Toc11671913 \h 111  HYPERLINK \l "_Toc11671914" 2.7. K thut  bin hoc nm bin  PAGEREF _Toc11671914 \h 112  HYPERLINK \l "_Toc11671915" 3. Mt s quy nh ca Lut Bng   PAGEREF _Toc11671915 \h 113  HYPERLINK \l "_Toc11671916" Chuyn  6: MN BONG BAN  PAGEREF _Toc11671916 \h 117  HYPERLINK \l "_Toc11671917" 1. Tc dng ca mn Bng bn  PAGEREF _Toc11671917 \h 117  HYPERLINK \l "_Toc11671918" 2. Cc ng tc k thut  PAGEREF _Toc11671918 \h 117  HYPERLINK \l "_Toc11671919" 2.1. Cch cm vt v t th chun b v di chuyn  PAGEREF _Toc11671919 \h 117  HYPERLINK \l "_Toc11671920" 2.2. K thut giao bng,  giao bng thun tay v tri tay  PAGEREF _Toc11671920 \h 121  HYPERLINK \l "_Toc11671921" 2.3. K thut lp bng thun tay v tri tay  PAGEREF _Toc11671921 \h 123  HYPERLINK \l "_Toc11671922" 2.4. K thut bt bng thun v tri tay  PAGEREF _Toc11671922 \h 124  HYPERLINK \l "_Toc11671923" 2.5. K thut g bng thun tay v tri tay  PAGEREF _Toc11671923 \h 126  HYPERLINK \l "_Toc11671924" 2.6. K thut tn cng v phng th (thun v tri tay)  PAGEREF _Toc11671924 \h 128  HYPERLINK \l "_Toc11671925" 3. Mt s quy nh ca Lut Bng bn  PAGEREF _Toc11671925 \h 129  HYPERLINK \l "_Toc11671926" TI LIU THAM KHO  PAGEREF _Toc11671926 \h 130  BI M U 1. V tr, tnh cht mn hc 1.1. V tr Mn hc Gio dc th cht l mn hc iu kin, bt buc thuc khi cc mn hc chung trong chng trnh o to trinh # cao ng. 1.2. Tnh cht Chng trnh mn hc bao gm mt s ni dung c bn v th dc, th thao; gip ngi hc tp luyn  nng cao sc khe, pht trin th lc, tm vc, gp phn thc hin mc tiu gio dc ton din. 2. Mc tiu mn hc Sau khi hc xong mn hc ny, ngi hc a#t #c: 2.1. V kin thc Trnh by c tc dng, cc ky thu#t c bn v mt s quy nh ca lut mn th  du#c th  thao c hc  rn luyn sc khe, pht trin th lc chung. 2.2 V k nng T# tp luyn, rn luyn ng cc yu cu v k thut, quy nh ca mn th dc th thao c hc. 2.3. V nng lc t ch v trch nhim C thc t gic v hnh thnh thi quen tp luyn th dc th thao hng ngy  gp phn bo m sc khe trong hc tp, lao ng v trong cc hot ng khc. 3. Ni dung chnh Giao trinh bao gm Bai m  u va 2 chng: - Chng 1: Giao du#c th  cht chung bao gm 2 bai: Th dc c bn va in kinh. - Chng 2: Chuyn  th  du#c th  tha o t# cho#n, bao gm 6 chuyn : Mn bi li; Mn cu lng; Mn bng chuyn; Mn bng r; Mn bng ; Mn bng bn. 4. T chc dy hc v nh gi kt qu hc tp 4.1. T chc dy hc i vi ging vin: Khuyn khch ging vin p dng phng php dy hc tch cc, kt hp ging dy mn ho#c vi cc hoa#t #ng th  du#c th  thao khac; tng bc hnh thnh thi quen cho ngi ho#c ap du#ng cc bi tp #c ho#c trong vi#c ren luy#n th  du#c th  thao hang ngay. Qu trnh hc tp c th din ra vi nhng cch t chc a dng li cun ngi hc tham gia cng tp th vi s dn dt, gi m, c vn ca ging vin vi cc hnh thc t chc tp luyn, ph hp vi mc tiu, yu cu v c im ca tng mn th thao: Tp luyn ng lot; tp luyn ln lt; tp luyn theo nhm; tp luyn c nhn. i vi ngi hc: Cn chu tro#ng cac yu cu ky thu#t va phng phap t#p luy#n trong ho#c t#p   ren luy#n, t# ren luy#n, hinh thanh thoi quen th  du#c th  thao trong va ngoai gi hc. 4.2. Phng php nh gi Vic nh gi kt qu hc tp ca ngi hc c thc hin theo quy nh ti Thng t s 12/2018/TT-BLTBXH ngy 26/9/2018 ca B trng B Lao ng - Thng binh v X hi ban hnh chng trnh mn hc Giao du#c th  cht thuc khi cc mn hc chung trong chng trnh o to trnh  trung cp, trnh  cao ng. Chng I: GIO DC TH CHT CHUNG Bi 1: TH DC C BN 1. Gii thiu v th dc c bn Th dc c bn l loi hnh th dc m ni dung chnh ca n bao gm cc bi tp pht trin chung lin quan n hot ng ca cc b phn c th, nh tay, chn, u, thn, mnh; cc k) nng vn ng c bn nh i, chy, nhy, nm, bt, leo tro; cc bi tp i hnh, cc bi tp trn cc dng c th dc (thang ging, gh th dc, cu& ); cc bi tp th dc dng c n gin. Th dc c bn ph hp vi mi la tui, mi i tng, nhng thng c vn dng trong cc trng hc nhm pht trin cc k) nng vn ng cn thit cho cuc sng, hnh thnh cc t th ng, p; pht trin kh nng phi hp vn ng v cc t cht th lc nh sc nhanh, sc mnh, sc bn cho ngi hc. 2. Th dc tay khng lin hon 2.1. Tc dng ca th dc tay khng lin hon Th  du#c tay khng lin hoan giup cho ngi tp duy tri va nng cao sc kho e, trong o giup phat tri n cc bp tht  vai, ngc v chi trn. Ngoi ra, cn gip hnh thnh k nng, k xo vn ng v nng cao nng lc lm vic. 2.2. Cc ng tc k thut Bi th dc tay khng lin hon (32 ng tc) T th chun b: ng thng, chn ng t th nghim, mt nhn v pha trc. ng tc 1: Tay tri a ngang, dui th ng, lng bn tay p.  ng tc 2: Hai tay giang ngang, long ban tay up, cc ngn tay khp. ng tc 3: Tay tri a ra trc, lng bn tay xoay hng vo trong. ng tc 4: Hai tay a ra trc, long ban tay up. ng tc 5: Tay tri a ln cao, lng bn tay hng vo trong, mt nhn chch ln trn 30o..ng tc 6: Hai tay a ln cao, ta#o thanh m#t goc 300. ng tc 7: Hai tay a ngang, lng bn tay p, mt nhn thng v trc.ng tc 8: Hai tay h xung, v t th c bn. ng tc 9: Hai tay a ra sau, lng bn tay hng vo nhau, chn tri a ln trc dui thng (song song mt t), chn phi ng tr lm thng.ng tc 10: H thp trng tm bng chn tri xung, gp gi 90o, bn chn phi hi xoay mt gc vung vi chn tri v dui thng, u hi nga.ng tc 11: Quay thn sang phi 90o, trng tm trn hai chn, mt nhn thng.ng tc 12: Khp chn tri, hai tay h dc thn ngi, v t th chu n bi#.ng tc 13: a chn phi ln dui thng (song song mt t) nh ng tc 9.ng tc 14: H thp trng tm nh ng tc 10.ng tc 15: Quay thn sang tri 90o nh ng tc 11. ng tc 16: Khp chn phi v t th thng nh ng tc 12. ng tc 17: Ngi xm chm gi, hai bn chn khp, na bn chn trc tip xc t, hai tay chng bng vai, cch mii chn 30 cm, u ci.ng tc 18: Chuyn trng tm ln hai tay, bt nh a chn tri sang bn dui thng.ng tc 19: Thu chn tri, a chn phi sang bn nh ng tc 18.ng tc 20: Thu chn v ngi xm.ng tc 21: Chng hai tay, y hai chn v sau thnh chng sp, thn thng.ng tc 22: Gp khuu tay, chng y mt ln.ng tc 23: Th#c hi#n ging ng tc 22 (chng y ln 2).ng tc 24: Thu chn v ging ng tc 20.ng tc 25: ng thng dy, hai tay ln cao ch V, chn khp, lng bn tay hng trong.ng tc 26: Gp thn hai tay hng vo hai mii chn, u gi thng.ng tc 27: Bc chn tri v trc 30o, khuu gi, hai tay ln cao ch V lng bn tay hng trong, u hi nga.ng tc 28: Thu chn tri v, gp thn ging ng tc 26.ng tc 29: Thc hin ging ng tc 27 nhng bc chn phi.ng tc 30: Th#c hi#n ging ng tc 28.ng tc 31: Bc chn tri sang ngang rng hn vai, hai tay dang ngang lng bn tay p, gp thn ngi song song mt t. ng tc 32: Thu chn tri v t th chu n bi#. Kt thc bi t#p. 3. Th dc c bn vi dng c n gin Th dc c ba n vi dng c n gin l h thng cc bi tp a dng, c la chn v s dng theo cc phng php khoa hc nhm pht trin hon thin th cht nng cao nng lc vn ng ca con ngi. Nhng ng tc c kt cu t nhiu loi hnh vn ng nh nhy ma, na nho ln, thng bng, quay chuyn to hnh vi cc dng c nh: Gy, dy, vng, la, bng, chy. Trong bi ny ch gii thiu bi tp lin hon 32 ng tc vi gy th dc. 3.1. Tc dng ca th dc c ba n vi dng c n gin Th dc c ba n vi dng c n gin giup pht trin th lc chung, pht trin cc t cht vn ng cn thit, nng cao sc khe, gio dc kh nng din t ng tc. Pht trin c th cn i hi ha cho ngi tp, to dng p ngi tp, gop phn nng cao thc tp th trong cac hoa#t #ng chung. 3.2. Cc ng tc k thut Bi tp lin hon 40 ng tc vi gy th dc T th nghim: Ngi ng  t th nghim, tay phi cm u gy dc theo thn ngi hng ln trn.T th nghi : Chn tri bc sang ngang rng bng vai, tay phi cm gy mi gy hng v mi chn tri, tay tri  sau ngang thc lng.T th chu n bi#: Ngi ng  t th nghim, 2 tay dui thng cm gy pha trc thn ngi. Mu bn tay hng ra ngoi, ngn ci v 4 ngn cn li nm vng theo gy, mt nhn thng.ng tc 1: T t th chu n bi#, hai tay a gy ra pha trc ngang vai.  ng tc 2: Gp khuu tay st ln, a gy chm xng n. ng tc 3: Chn tri bc ln trc rng bng vai, chn sau king gt, ng thi 2 tay dui thng a gy ln cao, n cng thn. Mt nhn gy.ng tc 4: Thu chn h gy v ging #ng tac 1.ng tc 5: a gy sang tri ngang vai, tay tri thng, tay phi gp khuu tay ngang vai. Mt nhn gy.ng tc 6: a gy v ging #ng tac 4.ng tc 7: Thc hin ging #ng tac 5 nhng i bn, a g#y sang pha i.ng tc 8: a gy ln cao, 2 tay thng.ng tc 9: Chn tri a sang ngang, king gt, nghing ln sang tri ng thi tay tri h gy.ng tc 10: Thu chn tri v ng thi a gy cao ngang vai.ng tc 11: Thc hin tng t #ng tac 9, nhng i bn, nghing ln sang pha i.ng tc 12: Thu chn phi, ng thi a gy v ging #ng tac 10.ng tc 13: Chn tri bc sang ngang rng hn vai, ng thi a gy ln cao thng tay, ri gp thn, h gy t sau gy. u nga, thn n cng.ng tc 14: ng dy thu chn tri, a gy v ging nhp 12.ng tc 15: Thc hin ging nh #ng tac 13 nhng i chn.ng tc 16: ng dy thu chn phi h gy v t th chu n bi#.ng tc 17: Chn tri bc sang ngang, rng bng vai, ng thi, 2 tay a gy ra pha trc.ng tc 18: Vn mnh a gy qua tri, tay tri thng, tay phi gp, gy cao ngang vai v song song mt t.ng tc 19: a gy v ging #ng tac 17.ng tc 20: Thu chn tri h gy v t th chu n bi#.ng tc 21: Chn phi bc sang ngang, rng bng vai, ng thi, 2 tay a gy ra pha trc.ng tc 22: Vn mnh a gy qua phi, tay phi thng, tay tri gp, gy cao ngang vai v song song mt t.ng tc 23: a gy v ging #ng tac 17.ng tc 24: Thu chn phi h gy v t th chu n bi#. ng tc 25:  lng chn tri sang ngang ng thi 2 tay a gy ln cao, n cng thn.ng tc 26: H chn tri rng hn vai v khuu gi, ng thi 2 tay t gy sau gy, thn ngi v chn phi thng.ng tc 27: Xoay mii chn tri sang ngang, m gi tri theo, ng thi tay tri a gy chch thp - ngang, tay phi chch cao - ngang, thn ngi thng. Quay u sang tri, mt nhn gy.ng tc 28: Thu chn tri v gy v t th chu n bi#.ng tc 29:  lng chn phi sang ngang ng thi 2 tay a gy ln cao, n cng thn.ng tc 30: H chn phi rng hn vai v khuu gi, ng thi 2 tay t gy sau gy, thn ngi v chn phi thng.ng tc 31: Xoay mii chn phi sang ngang, m gi phi theo, ng thi tay phi a gy chch thp - ngang, tay tri chch cao - ngang, thn ngi thng. Quay u sang phi, mt nhn gy.ng tc 32: Thu chn tri v gy v t th chu n bi#.ng tc 33: Quay tri, chn tri bc ln rng hn vai, khuu gi, chn sau thng, ng thi 2 tay a gy ra trc.ng tc 34: Dui thng chn quay phi, ng thi 2 tay a gy ln cao, tay phi h gy xung ngang vai, tay tri gp trc ngc. Mt nhn gy.ng tc 35: H gy t ngang xung, thu chn tri v t th chu n bi#.ng tc 36: Quay phi, chn phi bc ln rng hn vai, khuu gi, chn sau thng, ng thi 2 tay a gy ra trc.ng tc 37: Dui thng chn quay tri, ng thi 2 tay a gy ln cao, tay tri h gy xung ngang vai, tay phi gp trc ngc. Mt nhn gy.ng tc 38: H gy t ngang xung, thu chn phi v t th chu n bi#.ng tc 39: Bc chn tri ln trc rng bng vai, chn phi king gt, 2 tay a gy ln cao. Cng thn, u nga, mt nhn gy.ng tc 40: Thu chn tri v, tay phi cm gy dng vung gc vi mt t v cao ngang vai, tay tri nm gy di tay phi, 2 tay thng. Tr  v t th nghim va kt thuc bai t#p. CU HI 1. Anh (ch) hy trnh by tc dng, ky thu#t c ba n ca th dc tay khng lin hon v th dc c ba n vi dng c n gin. BI 2: IN KINH in kinhl mt tp hp cc mnHYPERLINK "https://vi.wikipedia.org/wiki/Th%E1%BB%83_thao" \o "Th thao"th thaocnh tranh bao gmHYPERLINK "https://vi.wikipedia.org/wiki/%C4%90i_b%E1%BB%99" \o "i b"i b, chy cc c ly,HYPERLINK "https://vi.wikipedia.org/wiki/Nh%E1%BA%A3y_cao" \o "Nhy cao"nhy cao,HYPERLINK "https://vi.wikipedia.org/wiki/Nh%E1%BA%A3y_xa" \o "Nhy xa"nhy xa,HYPERLINK "https://vi.wikipedia.org/wiki/N%C3%A9m_lao" \o "Nm lao"nm lao,HYPERLINK "https://vi.wikipedia.org/wiki/N%C3%A9m_%C4%91%C4%A9a" \o "Nm )a"nm )a,HYPERLINK "https://vi.wikipedia.org/w/index.php?title=N%C3%A9m_b%C3%BAa&action=edit&redlink=1" \o "Nm ba (trang cha c vit)"nm ba,HYPERLINK "https://vi.wikipedia.org/w/index.php?title=%C4%90%E1%BA%A9y_t%E1%BA%A1&action=edit&redlink=1" \o "y t (trang cha c vit)"y tv nhiuHYPERLINK "https://vi.wikipedia.org/w/index.php?title=N%E1%BB%99i_dung_%C4%91i%E1%BB%81n_kinh_ph%E1%BB%91i_h%E1%BB%A3p&action=edit&redlink=1" \o "Ni dung in kinh phi hp (trang cha c vit)"mn phi hp khc. in kinh ch yu l mn th thao c nhn, vi ngoi l l cc cucHYPERLINK "https://vi.wikipedia.org/w/index.php?title=%C4%90ua_ti%E1%BA%BFp_s%E1%BB%A9c&action=edit&redlink=1" \o "ua tip sc (trang cha c vit)"ua tip scv cc cuc thi m kt hp biu din vn ng vin nh chy bng ng. C s ca mn in kinh chnh l cc ng tc t nhin c tc dng pht trin ton din v th lc v tng cngHYPERLINK "https://vi.wikipedia.org/wiki/S%E1%BB%A9c_kh%E1%BB%8Fe" \o "Sc khe"sc khe. Chnh v vy, in kinh c xem l rt quan trng trongHYPERLINK "https://vi.wikipedia.org/w/index.php?title=Gi%C3%A1o_d%E1%BB%A5c_th%E1%BB%83_ch%E1%BA%A5t&action=edit&redlink=1" \o "Gio dc th cht (trang cha c vit)"gio dc th chtcing nh trong chng trnh tp luyn v sc kho ca mi ngi. 1. Chy c ly ngn Chy c ly ngn bao gm cc c ly t 20m  400m, trong  cc c ly 100m, 200m, 400m l cc ni dung thi u chnh thc trong cc i hi th thao Olympic v cc cuc thi u ln. Trong bi ny ch gii thiu chy c ly 100m. 1.1. Tc dng ca chy c ly ngn Ngoai vi#c giup nng cao th  l#c chung, chy c# ly ngn gip cho con ngi pht trin s kho lo, kh nng phi hp vn ng m c bit l sc mnh tc , gip cho c th tr nn sn chc pht trin cn i ton din. 1.2. Cc ng tc k thut Chy c ly 100m c chia lm 04 giai on: Xut phat, cha#y lao sau xut phat, cha#y gia quang v cha#y v ich. 1.2.1. Xut pht - Gii hn: Giai on ny bt u t khi ngi chy vo bn p n khi chn ri khi bn p. - Nhim v: Tn dng mi kh nng  xut pht nhanh v ng lut.  Hinh  SEQ Hinh \* ARABIC 1 - Bn p luyn tp  Hinh  SEQ Hinh \* ARABIC 2 - Bn p dng trong thi u Trong chy 100m,  xut pht c nhanh, phi dng k thut xut pht thp (k thut xut pht thp c t nm 1887 vi bn p). Xut pht thp gip ta tn dng c lc p sau  c th xut pht nhanh (do gc p sau gn vi gc di chuyn). Vic s dng bn p gip ta n nh k thut v c im ta vng vng  p chn lao ra khi xut pht. Thng thng c ba cch ng bn p. a) K thut ng bn p - Cch ng  ph thng : + Bn p trc t cch u vch xut pht 1 - 1,5  di bn chn; + Bn p sau cch bn p trc mt khong bng  di mt cng chn, cch ny ph hp vi nhng ngi mi tp chy c li ngn. - Cch ng cch  xa : Cn gi l cch  ko di , hay  ko gin . Cc bn p c t xa vch xut pht hn. + Bn p trc t cch vch xut pht gn 02 bn chn; + Bn p sau cch bn p trc 01 bn chn hoc gn hn. Cch ny thng ph hp vi ngi cao, sc mnh ca chn v tay bnh thng. ng bn p theo cch ny, c li chy di hn c li thi u 02 bn chn. - Cch ng  gn : Cn gi l cch  dn gn . + C hai bn p c t gn vch xut pht hn - bn p trc t cch vch xut pht c  di 1 bn chn (hoc ngn hn). + Bn p sau t cch bn p trc 1 n 1,5 bn chn. Bng cch ny, tn dng c sc mnh ca 2 chn khi xut pht nn xut pht ra nhanh, nhng thng ph hp vi nhng ngi thp c chn tay kho. Vic chn ri bn p gn nh ng thi s kh cho ta khi chuyn qua dng sc p sau lun phin tng chn ( trnh  thp, d xy ra hin tng b dng, 02 chn cng nhy ra khi bn p).  Hinh  SEQ Hinh \* ARABIC 3 - Ba cch ng bn p D theo cch no, trc dc ca hai bn p cing phi song song trc dc ca ng chy. Khong cch gia hai bn p theo chiu ngang thng l 10 - 15cm sao cho hot ng ca hai i khng cn tr nhau (do hai bn p gn nhau qu). Bn p t trc dng cho chn thun (chn kho hn). Gc  ca mt bn p: Gc gia mt bn p trc vi mt ng chy pha sau l 45O  50O; bn p sau l 60O  80O. Cn nm quy lut bn p cng xa vch xut pht, th lc ca ngi chy cng km th gc  cng gim (nu ngc li, ngi chy d xut pht sm v d phm quy). b) K thut xut pht thp Trong thi u, sau khi ng bn p v th xut pht, vn ng vin v v tr chun b i lnh xut pht. C ba lnh  Vo ch ,  Sn sng ,  Lnh xut pht , k thut theo mi lnh nh sau: - Sau lnh  Vo ch ngi chy i hoc chy nh nhng ln ng trc bn p ca mnh, ngi xung, chng hai tay xung ng chy (pha trc vch xut pht); ln lt t chn thun xung bn p trc, ri chn kia vo bn p sau - hai mii bn chn u phi chm mt ng chy  khng phm quy. Hai chn nn nhn trn bn p  kim tra bn p c vng vng khng nhm c s iu chnh kp thi. Tip  l h u gi chn pha sau xung ng chy, thu hai tay v sau vch xut pht, chng trn cc ngn tay nh o gang. Khong cch gia hai bn tay rng bng vai. Kt thc c th  t th qu trn gi chn pha sau (i chn  vung gc vi mt ng chy), lng thng t nhin, u cing thng, mt nhn v pha trc vo mt im trn ng chy cch vch xut pht khong 03  05m; Trng tm c th dn ln hai tay, bn chn trc v u gi chn sau.  t th , ngi chy ch nghe lnh tip. - Sau lnh  Sn sng , ngi chy t t chuyn ngi v trc, ng thi cing t t nng mng ln cao hn hai vai (t 10cm tr ln tu kh nng mi ngi). Gi chn sau ri mt ng v to thnh gc 115o  138o trong khi gc ny  chn trc nh hn ch l 92o  105o, hai cng chn gn nh song song vi nhau. Hai vai c th nh v trc vch xut pht t 05  10cm ty kh nng chu ng ca hai tay. C th c 4 im chng trn mt ng chy l 02 bn tay v 02 bn chn. Gi nguyn t th  v lp tc lao ra khi nghe lnh xut pht. - Sau lnh  Chy - hoc ting sng lnh: Xut pht c bt u bng p mnh 02 chn, 02 tay ri mt ng chy, nh so le vi chn (va  gi thng bng, va  h tr lc p sau ca 02 chn). Chn sau khng p ht, m nhanh chng a v trc  hon thnh bc chy th nht. Chn trc phi p dui thng ht cc khp ri mi ri khi bn p, a nhanh v trc  thc hin v hon thnh bc chy th 2. Khi a lng, mii bn chn khng chc xung  trnh b vp ng.  Hinh  SEQ Hinh \* ARABIC 4 - Xut pht thp  Hinh  SEQ Hinh \* ARABIC 5 - Cch t tay trong xut pht thp 1.2.2. Chy lao sau xut pht - Gii hn: T khi chn ri khi bn p n khi k thut chy n nh (khong 10 - 15m). - Nhim v: Pht huy tc  cao trong thi gian ngn.  t c thnh tch trong chy ngn, iu rt quan trng trong xut pht l nhanh chng t c tc  gn cc i trong gian on chy lao. Bc u tin c bt u bng vic dui thng hon ton ca chn p sau khi bn p trc v vic nng i ng thi ca chn kia ln. V tch cc bng vic h chn xung di, thn ngi  t th gp sau mi bc chy chuyn ng v trc tng ln v  gp ca thn ngi gim i, thn trn c nng ln dn dn v khi tc  t cc i th thn ngi  t th bnh thng v chuyn sang giai on chy gia qung.  Hinh  SEQ Hinh \* ARABIC 6 - Giai on chy lao sau xut pht 1.2.3. Chy gia qung - Gii hn: Kt thc giai on chy lao sau xut pht n khi cch ch 15  20m l giai on chy gia qung. - Nhim v: Duy tr tc  cao  t c  kt thc chy lao (m khng phi tip tc tng tc  chy). Trong giai on ny, k thut chy kh n nh. T chy lao sau xut pht chuyn sang chy gia qung phi lin tc, t nhin khng c nhng thay i t ngt, trn ton b c li cn phi chy th lng khng c nhng cng thng tha. Bc chy l khu ch yu ca k thut chy trn ng bng, gm hai giai on chng v chuyn. Trong giai on chng ngi thc hin p sau to iu kin chuyn thn v trc. Giai on chy gia qung quyt nh n thnh tch chy. Giai on chy gia qung chim qung ng di nht, k thut chy gia qung n nh nht, cho php ngi chy pht huy tt nht tc  ca mnh  t thnh tch cao.  Hinh  SEQ Hinh \* ARABIC 7 - Giai on chy gia qung 1.2.4. V ch - Gii hn: Cch ch t 15 n 20m. - Nhim v: Dn ht sc cn li nhanh chng chy v ch kt thc c li chy. Ty kh nng ngi chy, khi cch ch khong 15 - 20m cn chuyn t chy gia qung sang rt v ch. Tp trung ht sc lc  tng tc , ch yu l tng tn s bc. C tng  ng ngi v trc  tn dng hiu qu p sau. Ngi chy hon thnh c li 100m khi c mt b phn thn trn (tr u, tay) chm vo mt phng thng ng, cha vch ch v dy ch. Bi vy,  bc chy cui cng, ngi chy phi ch ng gp thn v trc  chm ngc vo dy ch (hoc mt phng ch) - cch nh ch bng ngc. Cing c th kt hp va gp thn v trc va xoay  mt vai chm ch - cch nh ch bng vai. Khng  nhy v ch v s chm - sau khi nhy ln, c th chuyn ng (bay trn khng) ch theo qun tnh, nn tc  chm dn u. Sau khi v ch, nu dng t ngt d b  sc trng lc , c th gy ngt. Do vy, cn phi chy tip vi bc v chy nh nhng theo qun tnh, ch gi thng bng  khng ng v khng va chm vi ngi cng v ch. Thc ra ng tc nh ch ch c ngh)a khi cn phn th hng gia nhng ngi c cng thnh tch. Bnh thng ch l chy qua ch  kt thc c li. Tuy nhin, k thut chm ch tt gip vn ng vin chm dy ch sm hn khi c hai hay nhiu i th ngang nhau mun tranh th hng. Nu khng quen hoc k thut cha thun thc th nn chy qua ch vi tc  ht sc cn li m khng nn ngh) ti vic thc hin k thut nh ch.  Hinh  SEQ Hinh \* ARABIC 8 - Hnh Giai on v ch 1.3. Mt s quy nh trong Lut in kinh v chy c ly ngn (Quyt nh s 224/Q-UBTDTT ngy 01 thng 03 nm 2000 ca B trng - Ch nhim U ban th dc th thao v vic ban hnh Lut in kinh) 1.3.1. Xut pht Xut pht v v ch ca mt cuc thi phi c biu th bng mt vch trng rng 5cm. C ly ca cuc thi phi c o t mp ca vch xut pht pha xa ch ti mp ca vch ch pha gn ti xut pht. Trong tt c cc cuc thi khng chy theo ring, vch xut pht phi c hnh vng cung  cho tt c cc vn ng vin khi xut pht cch ch cng mt c ly. Tt c cc cuc thi phi xut pht theo ting n ca sng pht lnh hay thit b pht lnh tng ng sau khi trng ti pht lnh  xc nhn l cc vn ng vin  n nh trong t th xut pht ng. Sau lnh "vo ch" cc vn ng vin phi tin ti vch xut pht, chim v tr hon ton trong chy ring ca mnh, pha sau vch xut pht. Hai bn tay v 1 u gi phi tip xc vi mt t v hai bn chn phi tip xc vi bn p xut pht. Khi  t th vo ch, vn ng vin khng c chm vo vch xut pht hoc t pha trc vch xut t bng chn hoc tay ca mnh. Khi c lnh "sn sng" cc vn ng vin phi lp tc nng ln ti t th xut pht cui cng ca mnh trong khi vn gi s tip xc ca hai tay vi t v s tip xc ca 2 bn chn vi bn p. Khi thc hin lnh "vo ch" hoc "sn sng", tt c cc vn ng vin phi lp tc v khng c chm tr  vo t th y  v cui cng ca h. Vic chm tr tun th lnh ny sau mt thi giai thch hp s vi phm li xut pht. Nu mt vn ng vin sau lnh "vo ch" gy tr ngi cho cc vn ng vin khc trong cuc thi qua vic la ht, ni to c th b coi l mt li xut pht. Nu mt vn ng vin sau khi   t th xut pht y  v cui cng ca minh, bt u c hnh ng xut pht trc khi sng pht lnh hoc thit b pht lnh n s b li xut pht. Bt k vn ng vin no phm li xut pht s b cnh co. Vn ng vin ch c vi phm ln u, t ln vi phm th hai bt k vn ng vin no cing b loi. Trng ti pht lnh hoc bt k trng ti gim st, khi thy c phm quy trong xut pht, phi gi cc vn ng vin li bng mt pht sng. 1.3.2. V ch Cc vn ng vin s c xp theo th t m trong  bt k phn c th ca h, tr u, c, tay, chn, bn tay, bn chn t ti mt phng thng ng ca gn ca vch ch nh  dc xc nh  trn. Trong bt k cuc thi m thnh tch da trn c s  di  vt qua c trong mt thi gian c nh ng 1 pht trc khi kt thc cuc thi trng ti pht lnh phi bn sng  bo trc cho cc vn ng v trng ti gim nh l cuc thi  gn kt thc. Trng ti pht lnh phi c t trng trng ti bm gi ch dn v ti thi im chnh xc sau xut pht s pht tn hiu kt thc cuc thi bng vic n sng mt ln na. Ti thi im sng n  pht lnh kt thc cuc thi, cc trng ti gim nh c phn cng s nh du chnh xc im m ti  mi vn ng vit chm vo ng chy trong thi gian cui cng trc khi hoc ng thi cng vi ting n ca sng. C ly t c phi c o ti mt gn nht pha sau vch nh du ny. t nht mt trng ti gim nh phi c phn cng ti mi vn ng vin trc khi bt u cuc thi  nh du c ly m vn ng vin t c. 2. Chy c ly trung bnh Trong in kinh cc c ly t 500m  2000m c gi l c ly trung bnh, tuy c nhiu c ly nh vy nhng ngi ta ch chn hai c ly 800m (i vi n) v 1500m (i vi nam)  thi u chnh thc trong i hi Olympic v cc cuc thi u ln. 2.1. Tc dng ca chy c ly trung bnh Rn luyn v pht trin t cht sc bn l mt trong nhng ni dung c bn, nhm chun b tt th lc, kh nng chu ng mt lng vn ng ln trong mt thi gian di, gip c sc khe tt hn. 2.2. Cc ng tc k thut K thut c ly trung bnh chia thnh 03 giai on: Xut pht v tng tc sau xut pht, chy gia qung v v ch. Khc vi chy c ly ngn, chy c ly trung bnh c  di bc nh hn, t th ca thn trn thng hn, chn lng nng gi thp hn, vic dui thng chn p sau khng t ngt, th c nhp iu v su hn. 2.2.1. Xut pht v tng tc sau xut pht Trong chy c ly trung bnh thng dng k thut xut pht cao. Sau lnh vo ch, ngi chy tin vo v tr xut pht, v t chn thun (kho) st sau vch xut pht, chn kia  pha sau bng mii bn chn, cch chn trc 25  30cm. Thn trn hi ng v ph trc, hai chn khuu gi, trong tm dn vo chn thun, hai tay co  khuu t nhin v  so le vi chn, t th lc ny cn n nh. Sau  tng  ng thn trn v pha trc v khuu gi nhiu hn nhng vn phi m bo khng b mt thng bng, mt nhn v pha trc. Khi c khu lnh chy (hoc ting sng) th lp tc xut pht v tng tc .  ng thn trn ty thuc vo tc  chy. Khi t c tc  cing l lc chuyn sang chy gia qung. Xut pht nhanh trong chy c ly trung bnh tuy khng c ngh)a lm vi thnh tch, nhng cn phi xut pht nhanh  chim v tr thun li khi chy l cn thit. Khi xut pht  ng vng cing nh khi chy  ng vng cn chy st mp trong ca ng vng. 2.2.2. Chy gia qung Khi chy gia qung thn ngi hi ng v trc khng qu 4  5  hoc gi thng ng.  t th nh vy  di bc c duy tr d dng. Nu nh thn trn ng nhiu s gy kh khn cho vic a chn v trc, lm gim  di bc v nh hng n tc  chy. T th ca u cing nh hng n t th thn ngi, v th nn gi u thng v mt nhn v pha trc  ngi chy thoi mi hn, khng b cng thng. Hot ng ca chn: Chn chng trc t xung thng vi hng chy, chm ng bng na trc bn chn ri lng n c bn. Khi p sau cn dng sc tch cc, dui ht cc khp c chn, gi v hng, gc  p sau trong chy c ly trung bnh thng vo khong 50o  55o. Bc chy gia qung c thc hin vi  di v n s bc tng i u,  di v tn s bc chy tu thuc vo chiu cao c th v  di chn ca vn ng vin, tn s bc chy thng t 70  72 bc/pht.  di bc trong chy c ly trung bnh khong 160  215 cm v khng n nh bi n ph thuc vo c ly chy, s mt mi v tc  ca tng on. Hot ng ca tay: nh nhp nhng v so le vi chuyn ng ca chn, hai vai th lng, tay gp  khuu, bn tay nm h. Khi chy trn ng vng, thn trn hi ng vo trong  chng lc ly tm. Tay pha trong nh vi bin  hp v tn s nh, trong khi  tay pha ngoi nh vi tn s ln v khi nh v sau khuu tay hi chch ra ngoi. Khi t chn mii bn chn cn chch vo pha trong ng vng.  Hinh  SEQ Hinh \* ARABIC 9 - Hnh chy gia qung 2.2.3. V ch Khong cch rt v ch ph thuc vo c ly chy v sc lc bn thn vn ng vin. Vic tng tc  v ch c c trng bi vic tng tn s bc, nh tay mnh hn v hi tng  ng ca thn trn. Sau khi qua ch, khng c dng li t ngt m chuyn sang chy chm v sau  l i b  dn dn chuyn c th v trng thi tng i yn t)nh. 2.3. Mt s quy nh trong Lut in kinh v chy c ly trung bnh (Quyt nh s 224/Q-UBTDTT ngy 01 thng 03 nm 2000 ca B trng- Ch nhim U ban th dc th thao v vic ban hnh Lut in kinh) 2.3.1. Xut pht Xut pht v v ch ca mt cuc thi phi c biu th bng mt vch trng rng 5cm. C ly ca cuc thi phi c o t mp ca vch xut pht pha xa ch ti mp ca vch ch pha gn ti xut pht. Trong tt c cc cuc thi khng chy theo ring, vch xut pht phi c hnh vng cung  cho tt c cc vn ng vin khi xut pht cch ch cng mt c ly. Tt c cc cuc thi phi xut pht theo ting n ca sng pht lnh hay thit b pht lnh tng ng sau khi trng ti pht lnh  xc nhn l cc vn ng vin  n nh trong t th xut pht ng. Sau lnh "vo ch" cc vn ng vin phi tin ti vch xut pht, chim v tr hon ton trong chy ring ca mnh, pha sau vch xut pht. Hai bn tay v 1 u gi phi tip xc vi mt t v hai bn chn phi tip xc vi bn p xut pht. Khi  t th vo ch, vn ng vin khng c chm vo vch xut pht hoc t pha trc vch xut t bng chn hoc tay ca mnh. Khi c lnh "sn sng" cc vn ng vin phi lp tc nng ln ti t th xut pht cui cng ca mnh trong khi vn gi s tip xc ca hai tay vi t v s tip xc ca 2 bn chn vi bn p. Khi thc hin lnh "vo ch" hoc "sn sng", tt c cc vn ng vin phi lp tc v khng c chm tr  vo t th y  v cui cng ca h.Vic chm tr tun th lnh ny sau mt thi giai thch hp s vi phm li xut pht. Nu mt vn ng vin sau lnh "vo ch" gy tr ngi cho cc vn ng vin khc trong cuc thi qua vic la ht,ni to c th b coi l mt li xut pht. Nu mt vn ng vin sau khi   t th xut pht y  v cui cng ca minh, bt u c hnh ng xut pht trc khi sng pht lnh hoc thit b pht lnh n s b li xut pht. Bt k vn ng vin no phm li xut pht s b cnh co. Vn ng vin ch c vi phm ln u, t ln vi phm th hai bt k vn ng vin no cing b loi. Trng ti pht lnh hoc bt k trng ti gim st, khi thy c phm quy trong xut pht, phi gi cc vn ng vin li bng mt pht sng. 2.3.2. V ch Cc vn ng vin s c xp theo th t m trong  bt k phn c th ca h, tr u, c, tay, chn, bn tay, bn chn t ti mt phng thng ng ca gn ca vch ch nh  dc xc nh  trn. Trong bt k cuc thi m thnh tch da trn c s  di  vt qua c trong mt thi gian c nh ng 1 pht trc khi kt thc cuc thi trng ti pht lnh phi bn sng  bo trc cho cc vn ng v trng ti gim nh l cuc thi  gn kt thc. Trng ti pht lnh phi c t trng trng ti bm gi ch dn v ti thi im chnh xc sau xut pht s pht tn hiu kt thc cuc thi bng vic n sng mt ln na. Ti thi im sng n  pht lnh kt thc cuc thi, cc trng ti gim nh c phn cng s nh du chnh xc im m ti  mi vn ng vit chm vo ng chy trong thi gian cui cng trc khi hoc ng thi cng vi ting n ca sng. C ly t c phi c o ti mt gn nht pha sau vch nh du ny. t nht mt trng ti gim nh phi c phn cng ti mi vn ng vin trc khi bt u cuc thi  nh du c ly m vn ng vin t c. 3. Nhy cao, nhy xa 3.1. Nhy cao Nhy cao l mt mn th thao bt u bng ng tc chy  phi hp vi ng tc gim nhy  lm thay i qu o ca trng tm c th vt qua x ngang. 3.1.1. Tac du#ng ca nhy cao Gip cho con ngi pht trin sc nhanh, sc mnh, s kho lo m t bit l sc bt, mt yu t rt cn thit cho cc mn th thao khc. Nhy cao gip cho con ngi rn luyn ch bn b, st  v lng ding cm khng s kh khn nguy him, lun t tin vo chnh bn thn mnh. 3.1.2. Cc ng tc k thut K thut mn nhy cao chia thnh bn giai on: a) Chy ly  v chun b gim nhy Giai on ny tnh t khi bt u chy  n khi t chn vo ch gim nhy. Nhim v ca giai on ny l to tc  nm ngang cn thit v chun b tt cho ng tc gim nhy. Tc  chy phi tng ti mc thch hp v t cao nht  bc cui cng trc khi gim nhy. C cu ca chy  l gn ging nh trong chy ngn. Nhng trong tng mn nhy tnh cht tng tc , nhp iu v chiu di cc bc cing c nhng c im ring. Giai on cui cng ca chy , v phi chun b gim nhy, nn nhp iu v tn s bc, nht l ba, bn bc cui cng c s thay i thch hp vi tng mn nhy.  Hinh  SEQ Hinh \* ARABIC 10 - Chy  b) Gim nhy Giai on ny tnh t khi t chn vo ch gim nhy n khi chn gim ri khi mt t. t chn vo ch gim nhy phi nhanh, mnh, ng thi chn chm t gn nh thng, sau  co li hon xung  chun b khi dui ra c hiu qu hn. Chn t vo ch gim nhy phi lun lun  pha trc im di ca trng tm c th. Chn gim nhy a v trc cng nhiu th kh nng chuyn t tc  nm ngang sang tc  thng ng cng cao. Nhim v ca gim nhy l thay i phng chuyn ng ca trng tm c th. Sau khi t chn vo ch gim nhy, chn gim gp li  khp gi, khp hng v c thn trn cing hi ng v trc. ng tc gim nhy c thc hin nhanh chng dui cc khp nh khp hng, khp gi ri khp c chn. Lc ngi nhy vn thng ngi ln, to ra tc  bay ban u v l c s  nng thn ngi ln theo qun tnh. Tc  bay ban u ca ngi nhy ph thuc ch yu vo  ln ca phn lc khi gim nhy. ng tc  lng chn v nh lng tay cing c tc dng h tr cho ng tc gim nhy, lm cho tc  gim nhy tng ln. Gc  ny c xc nh bi  nghing ca chn gim so vi mt t lc kt thc ng tc gim nhy.  Hinh  SEQ Hinh \* ARABIC 11 - Gim nhy c) Bay trn khng Giai on ny tnh t khi chn gim ri khi mt t n khi mt b phn c th bt u tip xc vi mt t. Nhim v ca giai on ny l nng cao hiu qu qua x v gi thng bng to iu kin cho ngi nhy vi xa chn v trc  t thnh tch cao nht. Sau khi chn gim ri khi mt t, trng tm thn th di chuyn theo mt ng bay nht nh. ng bay ny ph thuc vo tc  bay ban u, gc  bay v lc cn khng kh. Gc  bay c to nn bi tc  nm ngang v tc  thng ng ca c th lc kt thc gim nhy. Lc ny s di chuyn ca trng tm mt b phn c th no  s gy ra hot ng di chuyn b tr  cc b phn khc theo hng ngc li. d) Ri xung t Giai on ny tnh t khi mt b phn u tin ca c th chm t n lc chuyn ng ca thn ngi hon ton dng li. Trong nhy cao v nhy so, giai on ri xung t ch c nhim v l m bo an ton cho ngi nhy, nhng trong nhy xa v nhy ba bc n cn c tc dng gi v nng cao thnh tch. V vy, trong giai on ny, ngi nhy phi lm sao tn dng ht ng bay ca trng tm c th v c gng vi chn xa v pha trc.  Hinh  SEQ Hinh \* ARABIC 12 - Cc giai on nhy cao 3.1.3. Mt s quy nh trong Lut in kinh v nhy cao (Quyt nh s 224/Q-UBTDTT ngy 01 thng 03 nm 2000 ca B trng- Ch nhim U ban th dc th thao v vic ban hnh Lut in kinh) Thuc vo lut in kinh phn thi nhy cao. Vi mc ch rt n gin l vn ng vin phi vt qua mt chic x ngang c t trn mt  cao nht nh. Bng cch s dng sc bt ca mnh m khng c s dng bt k dng c no khc v khng lm ri x. a) Cuc thi Trnh t thc hin ln nhy ca cc vn ng vin s c rt thm Trc khi bt du cuc thi, t trng trng ti gim nh phi thng bo cho cc vn ng vin mc x khi im v cc mc x nng tip theo (ln sau mi vng), cho ti khi ch cn mt vn ng vin cn li thng cuc thi, hoc c s bng nhau  v tr u tin. Cc vn ng vin phi gim nhy bng 1 chn; Khi mt vn ng vin  bt u, cc vn ng vin khc khng c php s dng khu vc chy  hoc khu vc gim nhy  tp. Mt vn ng vin s b phm qui nu: + Sau ln nhy do hnh ng ca vn ng vin lm ri x; hoc + Vn ng vin chy  gim nhy khng vt qua pha trn x ngang m chm t  khu vc ngo mt phng to bi hai cnh gn nht ca 2 ct x, k c  gia hoc bn ngoi hai ct x bng bt k b phn no ca c th. Tuy nhin, nu khi nhy, mt vn ng vin chm bn chn vo khu vc ri xung v theo kin ca trng ti gim nh l khng to thm li th no, th ln nhy vi l do  s khng b coi l hng. Mt vn ng vin c th bt u nhy ti bt k mc x no cao hn mc x khi im c t trng trng ti gim nh tuyn b trc .  mi mc x vn ng vin c quyn nhy ti a 3 ln. Ba ln nhy hng lin tip bt k  mc x m ti  nhng ln nhy hng nh vy xy ra s b loi khi nhng ln nhy sau   ngoi tr trng hp bng nhau  v tr u tin m cn tin hnh nhy li  xc nh th hng v ch. Hiu qu ca iu lut ny l vic mt vn ng vin c th b ln nhy th hai hoc th ba ca mnh ti mt  cao no  (sau khi  nhy hng ln u hoc ln th hai) v s nhy   cao tip theo. Nu mt vn ng vin b 1 ln nhy ti mt  cao no  th s khng c thc hin ln nhy tip theo ti  cao ny, tr trng hp c s bng nhau  v tr u tin. Vic o  cao mc x mi phi c lm trc khi vn ng vin nhy  cao . Trong tt c cc trng hp c k lc, trng ti phi kim tra vic o o khi x ngang c t   cao k lc v h s kim tra li vic  trc mi ln nhy ph k lc tip theo nu nh x ngang b chm vo t ln  trc. Sau khi cc vn ng vin khc b loi, mt vn ng vin cn li c quyn tip tc nhy cho ti khi b mt quyn nhy tip. Sau khi mt vn ng vin  thng cuc thi,  cao hoc cc  cao m x ngang c nng ln tip s do vn ng vin ny quyt nh c tham kho kiu cng vi cc trng ti gim nh hoc trng ti gim st c lin quan. Ghi ch: iu ny khng p dng i vi cc cuc thi nhiu mn phi hp. Mi vn ng vin s c ghi thnh tch tt nht trong cc ln nhy bao gm c nhng ln nhy phn thng bi  v tr u tin. b) Khu vc chy  v gim nhy ng chy  phi c  di ti thiu l 15m. Khi iu kin cho php  di ti thiu phi l 25m.  nghing ti a ca khu vc chy  v gim nhy khng c vt qu 1/250 theo hng ti im gia ca x ngang. Khu vc gim nhy phi bng phng. Vt nh du. Mt vn ng vin c th s dng 1 hoc 2 vt nh du (c cung cp hoc c php ca ban t chc)  tr gip mnh trong chy  v gim nhy. Nu khng c cc du nh vy, vn ng vin c th s dng bng dnh song khng c v phn hay nhng cht tng t  to thnh nhng du khng xo c. 3.2. Nhy xa Nhy xa l phng php vt qua chng ngi vt nm ngang. N l hot ng khng c chu k, gm nhiu ng tc lin kt vi nhau mt cch cht ch v phc tp t ly , gim nh, bay trn khng v tip t. 3.2.1. Tac du#ng ca nhy xa Tp luyn nhy xa gip con ngi pht trin v th lc ton din, nht l tc  chy  v sc mnh gim nhy. Thng qua tp luyn nhy xa, tnh linh hot ca cc qu trnh thn kinh tng ln r rt biu hin  cc c ch yu tham gia hot ng c sc mnh v tc  co, dui ln. Nhy xa gip cho con ngi rn luyn ch, tinh thn ding cm vt qua cc chng ngi vt xa, rng nh h bom, ng ho, ving ly... c th trc tip phc v cho yu cu ca i sng hng ngy. 3.2.2. Cc ng tc k thut ng tc k thut nhy xa kiu  ngi , c th chia thnh 4 giai on: Chy , gim nhy, bay trn khng v ri xung ct. a) Chy  Mc ch ca chy  l to ra tc  ti a theo phng nm ngang trc khi gim nhy v chun b tt cho vic t chn gim nhy chnh xc vo vn gim. S bc chy   cc vn ng vin) nam l 18  24 bc (khong 38  48m), cn  cc vn ng vin n: 16  24 bc (khong 32  42m). S lng bc chy  ti u ph thuc nhiu vo trnh  hun luyn chuyn mn v chy ca vn ng vin. Tnh chun xc ca chy  ph thuc vo  di chun v nhp iu thc hin cc bc chy trong . Bt u chy  tt cing ng vai tr quan trng, v vy vn ng vin cn c t th ban u v ng tc n nh. C mt vi cch bt u chy : ng ti ch, i b vi bc, chy bc m vi bc& Thng thng l vn ng vin ng ti ch, mt chn ng vo vch gii hn ca c ly , chn kia   pha sau, hoc bt u chy  bng vi bc i b hay chy nh nhng ri tng dn tc . n khong gia c ly ,  ng ca thn trn gim dn (ch cn 780  800), tng bin  ng tc ca tay v chn. Kt thc ,  nhng bc cui cng, thn trn gn nh thng ng. iu rt quan trng l phi duy tr k thut chy ng cho n bc  cui cng, c cm gic v   ny khi tip xc t v kim tra c cc ng tc ca mnh. Hai phng n chy  thng c dng l: Tng tc  u trn ton  v t ti tc  ti a  cc bc cui cng (cch ny ph hp vi nhng ngi mi tp nhy); c gng chy nhanh ngay t u, duy tr tc  cao trn c ly v li c gng tng tc   cui c ly. D theo phng n no, vn ng vin cing cn t ti tc  chy  9  10 m/giy vi n v 10  11 m/giy vi nam.  gim nhy chnh xc  mi Vn ng vincn xc nh vch bo hiu 2 (ni bt u vo 4  6 bc cui cng). Nu chy  khng cn iu chnh nhp iu, d di bc chy m vn c  di 4  6 bc cui theo d kin th mi m bo gim nhy ng vn gim vi tc . Thng thng  di bc cui nn ngn hn bc trc  15  20cm (n l 5 10cm). Tuy vy cing c vn ng vin c  di 2 bc cui nh nhau v thm ch c trng hp bc cui di hn bc trc . b) Gim nhy Phn ln cc vn ng vin t bn chn xung vn gim bng gt hoc c bn chn. Ti thi im t bn chn trn vn gim, vn ng vin phi hp ton thn lm ng tc ri vn gim nhy: Dui thng cc khp cka chn gim, ng thi gp gi a nhanh i ca chn lng v trc  ln trn. Tay bn chn gim vung v trc  ln trn v dng khi cnh tay song song vi mt t. Tay bn chn lng gp  khuu v nh sang bn  nng cao vai. Kt thc gim nhy, c th ri t  t th bc b trn khng. Khi gim nhy, lc tc ng ln trng tm c th hng v trc theo phng nm ngang v chim 87% trong khi lc hng ln trn, theo phng thng ng ch chim 13% .Khi chn gim nhy ri t, tc  bay Vo ca cc vn ng vin xut sc c th ti 9.2 - 9.6 m/giy.  Hinh  SEQ Hinh \* ARABIC 13 - Gim nhy c) Bay trn khng Sau khi ri t, trng tm c th bay theo ng vng cung. Ton b cc ng tc ca Vn ng vintrong lc bay l nhm gi thng bng v to iu kin thun li  ri xung h ct c hiu qu nht . Sau khi bay  t th  bc b c 1/3  1/2 c ly, vn ng vin ko chn gim ln song song vi chn  pha trc (chn lng) v nng 2 i ln st ngc.  t th ny, thn trn khng nn gp nhiu v trc. Tip , trc khi ri xung h ct 2 chn hu nh c dui thng hon ton ng thi 2 cnh tay nh thng xung di  v trc v ra sau. ng tc c tnh cht b tr ny to iu kin tt cho vic dui thng chn trc khi ri xung v gi thng bng.  Hinh  SEQ Hinh \* ARABIC 14 - Hnh bay trn khng d) Ri xung ct  t c  xa ca ln nhy, vic thc hin ng k thut ri xung ct c ngh)a rt ln. Khng t vn ng vin do c k thut ny km nn  khng t c thnh tch tt nht ca mnh. Trong tt c cc kiu nhy, vic thu chn chun b ri xung ct c bt u khi trng tm c th  cch mt ct ngang vi mc khi h kt thc gim nhy.  chun b cho vic ri xung ct, u tin cn nng i, a 2 u gi ln st ngc v gp thn trn nhiu v trc. Cng chn lc ny c h xung di, hai tay chuyn t trn cao ra pha trc. Tip  l dui chn, nng cng chn  gt chn ch thp hn mng mt cht. Thn trn lc ny khng nn gp v trc qu nhiu v s gy kh khn cho vic nng chn ln cao. Tay lc ny hi gp  khuu v c h xung theo hng xung di v ra sau. Sau khi 2 gt chn chm ct cn gp chn  khp gi  gim chn ng v to iu kin chuyn trng tm c th xung di  ra trc vt qua im chm ct ca gt. Thn trn lc ny cing c gp v trc  gip khng  ngi v sau lm nh hng n thnh tch .  Hinh  SEQ Hinh \* ARABIC 15 - Ri xung ct 3.2.3. Mt s quy nh trong Lut in kinh v nhy xa (Quyt nh s 224/Q-UBTDTT ngy 01 thng 03 nm 2000 ca B trng- Ch nhim U ban th dc th thao v vic ban hnh Lut in kinh) a) Cuc thi Trnh t theo  cc vn ng vin thc hin ln nhy s c rt thm Khi c s lng vn ng vin trn 8 ngi, mi vn ng vin c php thc hin 3 ln nhy v 8 vn ng vin c thnh tch cao hn s c php nhy thm 3 ln na theo trnh t ngc li vi th t xp hng thnh tch ca h c ghi li  3 ln nhy u. Khi mt vn ng vin  bt u, cc vn ng vin khc khng c php s dng ng chy vi mc ch tp luyn. Vn ng vin s phm li nu: + Chm t pha sau vch gim nhy bng bt k b phn no ca c th, d chy  khng gim nhy hoc gim nhy. + Gim nhy pha bn ngoi phm vi c hai u vn, d  pha sau hay pha trc ng ko di ca vch gim nhy. + Trong qu trnh ri xung, im chm t pha bn ngoi khu vc ri gn vi vn gim hn so vi im chm gn nht trong khu vc ri hoc + Sau khi hon thnh ln nhy i ngc li pha sau qua khu vc ri xung; hoc + Thc hin (s dng) bt c hnh thc nho ln no trong khi chy  hoc trong lc nhy. Ghi ch: S khng b coi l phm li nu vn ng vin chy ra bn ngoi vch trng nh du ng chy   bt c im no. Tt c cc ln nhy s c o t im chm gn nht do bt k b phn no ca c th hoc chn tay trn khu vc ri ti vch gim nhy hoc ng ko di ca vch gim nhy. Vic  phi tin hnh vung gc vi vch gim nhy hoc ng ko di ca vch ny. Mi vn ng vin c tnh thnh tch tt nht trong cc ln nhy bao gm c nhng ln nhy  quyt nh v tr u tin khi c s bng nhau. b) ng chy   di ti thiu ca ng chy  phi l 40m nu iu kin cho php l 45m. ng chy  phi c  rng ti thiu 1.22m v ti a 1.25m v c nh du bng nhng vch trng rng 5 cm  nghing sang bn c php ti a ca ng chy  khng c vt qu 1/100 v  nghing ton b theo hng chy  khng c vt qua 1/1000. Vt nh du. Mt vn ng vin c th t mt hoc hai vt nh du (do ban t chc cung cp hoc cho php)  gip vn ng vin trong chy  v gim nhy. Tuy nhin nu khng c cc du nh vy, vn ng vin c th s dng bng dnh song khng c v phn hoc nhng cht tng t  to thnh nhng du khng xo c. CU HI 1. Anh (ch) hy trnh by tc dng, k thut c bn v m#t s ni dung trong Lut in kinh v cha#y c# ly ngn, cha#y c# ly trung binh, nha y xa, nha y cao. 2. Anh (ch) hy cho bit t th thn ngi trong chy c ly ngn v chy c ly trung bnh c g khc nhau. 3. Anh (ch) hy cho bit trong mn nhy cao v nhy xa, nu bc  l, th khi bt u chn no ln trc. Chng II: CHUYN  TH DC TH THAO T CHN (Chn 1 trong cc chuyn  sau) Chuyn  1: MN BI L#I 1. Tac du#ng cu a mn bi l#i Bi li l mn th thao l tng gip ngi tp c c s cn i hon ho bi n tng cng ng thi sc khe, s do dai v sc bn ca tt c cc nhm c. Bn cnh vic s dng hot ng ca cc nhm c chnh, bi cn gip cc khp hot ng linh hot, nht l khp c, vai, hng v cc chi. c bit, hot ng bi li gip c th nhanh chng t chy nng lng, yu t c bn gip kim sot trng lng c th. So vi cc mn th thao khc, mn bi c u th r rt l trng thi ni trong mi trng nc gip ngi bi gim ti a nguy c va p mnh do  trnh c cc trng hp b thng. Bi li cing l mn th thao ph hp vi mi la tui  rn luyn sc khe v c mt thn hnh cn i. Co 4 ki u bi l#i: Bi ch, bi trn sp, bi nga, bi bm. Trong ti liu nay gii thi#u ki u bi ch v bi trn sp. 2. Cc ng tc k thut 2.1. Lm quen vi nc, phng php th nc v th ni 2.1.1. Lam quen vi nc Ngi bt u ho#c bi cn pha i lam quen vi nc   thich nghi vi mi trng nc. Cn pha i kh i #ng c th  trc khi xung nc 2.1.2. Phng phap th  nc Nm tay vao thnh b hoc chng gi, gp ngi li, mt p xung nc  thi ht khng kh, tng hi ra thnh nhng bt kh trong nc (th ra). Sau , ngng u ln hay nghing u qua mt bn kho i m#t nc, h ming (ht vo) bng ming v mii (ch yu bng ming, v trnh khng cho nc vo mii). Lam i lam la#i #ng tac trn khoa ng 5 ln va tng dn s ln   cac ln t#p sau. 2.1.3. Phng phap tha  n i Mc nc ngang bng, ht vo tht su ri nn th, ngi xung m gi, khoanh trn nh qu trng. Lc u ngi s chm, nhng t t thn ngi s ni hn ln. Khi ngi ni hn ln, vn ng vin dui tay v chn thng ra nh tm vn v khi no ht hi, vn ng vin co chn li, ng ln. 2.2. ng tc chn v tay 2.2.1. K thut ng tc chn a) Bi trn sp C hai nhim v chnh: - Gi thng bng cho c th trn mt nc; - To thm mt phn lc y c th v pha trc. K thut quan trng ca ng tc p chn bi trn sp l: Hai chn dui thng t nhin, hai mii bn chn hi xoay chc vo nhau  s dng m trong bn chn nhm tng thm din tch p nc, c chn th lng, khp hng pht lc trc, dng i ko theo cng chn, bn chn  p vt xung di (theo kiu vt roi) lun phin gia hai chn. Bin  p nc rng khong 30cm - 40cm, Bn chn v cng chn khi p nc khng c nh ln khi mt nc. ng thi p chn nn to ra mt t bt nc trng v gn. Hiu qu ng tc p chn quyt nh bi vic pht lc vt chn v  linh hot ca khp c chn. Khi p chn xung, i pht lc  p i xung di. Do tc dng ca qun tnh, lc ny cng chn v bn chn vn tip tc di chuyn ln trn lm cho khp gi gp li mt gc khong 1500. Khi ht lc qun tnh, do i p xung ko theo cng chn v mu bn chn p nc xung di. Chnh lc ny to ra hai loi lc, mt lc lm cho c th ni ln mt lc thnh phn y c th tin ra pha trc. Do vy, khi nng chn ln cn phi dng mt lc tng i nh. Song p chn xung cn phi dng lc ln mi c th to ra c lc tin v lc ni ln.  Hinh  SEQ Hinh \* ARABIC 16 - Giai on co chn b) Bi ch ng tc chn l ng lc ch yu to ra lc tin cho c th.  phn tch k thut, c th chia ng tc chn thnh cc giai on sau: Co chn, xoay bn chn, p chn v lt nc. Trn thc t c 4 giai on  l mt chui ng tc lin tc v gn b cht ch vi nhau. Giai on co chn: Co chn l ng tc a chn t v tr dui thng ln pha bng n v tr thun li cho b chn, ng tc co chn ng phi to ra lc cn nh nht, ng thi phi hp hp l vi ng tc tay. Khi bt u co chn, cng vi ng tc ht vo, hai chn chm xung mt cch t nhin, hai gi tch dn ra, cng chn co v pha trc. Khi co cng chn, bn chn th lng, gt chn a st vo mng, va co va tch. Khi co chn nn dng sc nh (co chm) ng thi cng chn np sau hnh chiu ca i  gim lc cn. Xoay bn chn: Trong k thut bi ch, ng tc xoay bn chn rt quan trng v n nh hng trc tip n hiu qu p nc, v xoay bn chn s to ra din tch p nc ln hn. Xoay bn chn tt hay xu ph thuc vo  mm do, linh hot ca khp c chn, khp gi v khp hng. Khi co chn kt thc, bn chn vn tip tc a vo st mng. Lc ny hai u gi hi p vo nhau, ng thi hai bn chn xoay mii chn ra ngoi lm cho pha trong cng chn v bn chn vung gc vi hng tin ca c th. Nh vy din tch p nc s ln hn.  Hnh  SEQ Hinh \* ARABIC 17 - p chn Co chn, xoay bn chn, p chn l mt qu trnh lin tc. ng tc xoay bn chn chnh xc phi c bt u trc khi co chn kt thc v kt thc khi bt u ng tc p chn. Nu sau khi xoay bn chn m c mt khonh khc dng li s lp tc ph v tnh lin tc v nhp iu ng tc, ng thi lm tng thm lc cn. p chn: Hiu qu ng tc chn tt hay xu quyt nh ch yu  giai on p chn. K thut ng tc chn bi ch hin nay ang ngy cng ch ti tc dng ca giai on p chn. Giai on p chn l ng tc dng sc mnh pht ra t mng, i, p ht sc ra pha sau. Thc t ng tc p chn bao gm c p chn v khp chn (tc l p nc ra sau v kp p nc vo trong). ng tc khp chn s hn ch ng tc p chn khng c chuyn ng qu ra pha ngoi v to cho phng hng p chn ra sau.ng tc khp chn trong p chn xem xt t d pht trin ca k thut bi ch hin i ta thy: Do p chn hp khi hai chn khp st s to ra ng tc p xung di. Bi vy, lc tc dng ca ng tc p xung di s lm cho c th c nng ln c li cho lt v trc. Khi p nc cn ch th t dui khp v t th dng sc ca cc b phn ca chn khi p chn b phn pht lc u tin l i  dui khp hng, ch c nh vy mi lm cho cng chn lun gi vung gc vi hng tin, c li cho din p nc ln. Tip  l dui khp gi v cui cng l khp c chn. Lt nc: Sau khi kt thc p nc, hai chn  vo v tr tng i thp, gt chn cch mt nc khong 30cm  40 cm. Lc ny thn ngi da vo lc p a ngi v pha trc nn lt rt nhanh. Nu v tr chn qu thp s to ra lc cn ln. Bi vy, sau khi p chn nn nng chn ln v tr cao hn  gim lc cn v chun b cho chu k ng tc sau. 2.2.2. K thut ng tc tay a) Bi trn sp Mt chu k ng tc tay c th chia lm hai phn: Phn hiu lc v phn chun b. - Phn hiu lc gm c: + Giai on vo nc; + Giai on t nc (m nc); + Giai on qut nc; + Giai on rt tay ra khi mt nc. Phn chun b gm c giai on tay chuyn ng trn khng v pha trc. T th ban u vo nc: Khi tay vo nc, khuu tay hi co li v cao hn bn tay, cc ngn tay khp v dui thng t nhin, ngn tay a vo nc t trn mt nc chch xung di  trc u v lng bn tay nghing ra ngoi vo nc  trc vai pha trc u. ng tc vai th lng t nhin. Khi c th quay nghing, cnh tay cing va ng nm  pha di thn ngi. Nh vy, s lm cho ng tc qut nc c hiu qu hn. Th t ca ng tc vo nc nh sau: Ngn tay, bn tay, cng tay, cnh tay. T nc (m nc): Sau khi vo nc, tch cc vn xa ra pha trc  di nc, ng thi bt u gp dn c tay, khuu tay, khi khuu tay co li thng qua ng tc xoay trong cakhp vai m hi khunh dn ra ngoi. ng thi phi gi cho khuu tay cao hn bn tay.  Hinh  SEQ Hinh \* ARABIC 18 - Giai on t nc Khi kt thc ng tc m nc  chuyn sang ng tc qut nc, cnh tay to vi mt nc mt gc khong 400, bn tay v cng tay gn vung gc vi mt nc lc ny khu tay co li  gc khong 1500. Ton b cnh tay ging nh ang m mt qu bng ln trc mt. Qut nc: ng tc qut nc c bt u lc cnh tay to vi mt nc 400 n khi qut ra sau  to cnh tay thnh gc 150 - 200 vi mt nc  pha sau vai. y l giai on to ra lc tin ch yu ca c th, giai on ny c chia thnh hai giai on nh l ko nc (t lc bt u qut nc n khi c cnh tay vung gc vi mt nc) v giai on y nc (t lc cnh tay vung gc vi mt nc ti khi to vi mt nc gc 150 - 200  pha sau vai). Rt tay khi nc: Sau khi kt thc qut nc, qun tnh ca ng tc y nc lm cho cnh tay nhanh chng tip cn mt nc. Nhn  , ngi bi nn dng sc  cnh tay  nng cnh tay ln khi mt nc.  Hinh  SEQ Hinh \* ARABIC 19 - Rt tay khi nc ng tc rt tay khi nc cn phi nhanh v khng c dng, ng thi nn mm mi, cng tay v bn tay c gng th lng ht mc. Tay chuyn ng trn khng ra trc l s tip tc ca ng tc rt tay khi nc nn khng c chm v ngt qung. Khi vung tay ng tc phi th lng t nhin, c gng khng lm nh hng ti t th hnh dng lt nc ca c th. ng thi phi phi hp nhp nhng vi tay ang lm ng tc  di nc, na u giai on vung tay ra trc, ng tc ca cng tay v bn tay di chuyn tng i chm v thng  pha sau, khuu tay tip tc co li. b) Bi ch Khi kt thc ng tc p nc, 2 tay dui thng t nhin pha trc v c mc  cng c nht nh, hai tay song song vi mt nc, lng bn tay p xung, cc ngn tay khp t nhin to ra hnh dng lt nc tt.  Hnh  SEQ Hinh \* ARABIC 20 - T th ban u T nc: T t th ban u (tay vn ra trc vai), hai bn tay xoay ra ngoi v chch xung di, c tay hi gp. Hai cnh tay tch dn sang hai bn v xung mp di p nc khi lng bn tay v cng tay cm thy c p lc s bt u qut nc.  Hnh  SEQ Hinh \* ARABIC 21 - T nc Khi t nc, chuyn ng ca bn tay theo 3 hng: V trc, xung di, ra ngoi. Hp lc ca 3 lc thnh phn theo 3 hng  l ng cho ca hnh lp phng. Do cng tay xoay vo trong lm cho lng bn tay xoay ra pha ngoi v pha sau.ng tc t nc, mt mt c th to iu kin c li cho qut nc, mt khc cn c th to ra tc dng lm ni v y c th tin v pha trc. Qut nc: Khi hai tay  t nc th c tay gp dn. Lc ny hai c tay v bn tay tng dn tc  qut sang bn, xung di v ra sau. Khi qut tay, chuyn ng ca bn tay chia lm hai phn: Phn u bn tay xoay ra ngoi, xung di v ra sau; phn sau bn tay xoay vo trong, xung di v ra sau. T t nc chuyn sang qut nc, cng tay t xoay trong chuyn sang xoay ngoi. Do vy, lng bn tay t hng quay ra ngoi, ra sau quay dn sang hng quay vo trong v ra sau. Trong qu trnh qut nc, khuu tay cn gi  v tr tng i cao. Ch c nh vy mi pht huy c sc mnh ca cc nhm c ln, c li cho vic nng cao hiu qu qut nc v to iu kin tt cho vic thu tay v dui tay.  Hnh  SEQ Hinh \* ARABIC 22 - Qut nc Khi qut tay, gc  gia hai cnh tay t khong 1200 th chuyn sang giai on thu tay vo pha trong. Khi qut nc v thu tay khng nn vt qu mt phng trc vai m nn  pha trc ca mt phng trc vai.  nng cao tc  bi, ngi bi nn dng sc tng i ln  qut nc. Khi qut nc c tc  cao, thn ngi cing t  m ni cao trn mt nc, cnh tay v khuu tay gn nh ng thi qut nc.  cing l th hin ca k thut hp l. Thu tay: Khi thu tay khng nn h thp tc  qut nc; ngc li, cng tch cc tng thm tc  khp cnh tay v cng tay vo pha di  chuyn sang dui tay v trc. Phn u ng tc thu tay phi ly ng tc p khuu v bn tay vo pha trong, ln trn v ra sau lm chnh. Phn sau ng tc thu tay, khuu tay, cnh tay phi chuyn ng vo trong, ln trn v ra trc. Trong giai on thu tay, lc y c th t, ch yu l to ra lc ni. L hng ca lng bn tay trong ng tc tay t t nc n qut nc. bn tay  lm mt ng tc o mi cho. Khi thu tay khng nn qu ch trng ng tc p hai khuu vo trong. V nh vy s lm gim sc mnh qut nc, ng thi cing lm cho bin  ng tc qu ln. ng tc thu tay phi c li cho ng tc dui tay ra pha trc, ng thi khng lm nh hng n nhp iu ca ng tc phi hp. Khi thu tay n pha di cm, hai lng bn tay t hng quay ra sau chuyn sang hng vo trong v ln trn. Lc ny cnh tay khng vt qu trc ngang vai. Trong c qu trnh thu tay, ng tc nn thc hin vi tc  nhanh, tch cc v gn. Khi kt thc thu tay, khuu tay thp hn bn tay, cng tay v gc khuu tay to thnh gc nhn. Dui tay: Dui tay l ng tc dui thng khp khuu v khp vai, lng bn tay t hng ln trn xoay dn p xung v dui ra trc. ng tc dui tay ra pha trc nhanh l mt trong nhng c im ca k thut bi ch hin i. ng tc ny c phi hp cht ch vi ng tc chn. V vy ng thi ci ng tc dui tay vi vn vai v trc. C nhiu vn ng vin vn ci u cng lc vi ng tc tay to ra  ng tc p , do vy m to ra sng t nhin, nhng cn ch ng tc dui tay khng c dng. 2.3. Phi hp tay - chn a) Bi trn sp K thut phi hp tay v chn chnh xc, hp l l mt trong nhng yu t lm cho c th tin v pha trc vi tc  u. Phi hp tay v chn hp l s to iu kin cc c bp  hai vai tch cc tam gia vo ng tc hiu lc. b) Bi ch K thut phi hp tay v chn chnh xc, hp l l mt trong nhng yu t lm cho c th tin v pha trc vi tc  u. Phi hp tay  chn: Qut tay mt ln v p chn mt ln. Qut tay trc p chn sau. Phi hp lin tc khi thu tay th co chn, khi dui tay v trc gn thng th p chn ra sau, khi tay chn cng dui thng th lt nc. 2.4. Phi hp tay - chn- th a) Bi trn sp Khi bi trn sp c th th hai bn hoc mt bn. Mt chu k ng tc tay thc hin mt ln th ra v mt ln ht vo. C hai cch th chnh: - Ht vo th ra lin tc: ng tc th thc hin cui giai on qut nc. Ngi bi quay u v hng bn, trong lc mt tay bt u vo nc v tay kia hon thnh qut nc. Lc ny bt u ht vo, sau  quay u v v tr ci v th ra t t trong nc. Th ra bng ming v mt phn qua mii, th ra phi t t khi kt thc th phi th mnh v ht. Ht vo bng ming m khng qua mii, v qua mii nc s trn qua hc mii gy phn x sc nc. Ht vo phi nhanh v su. - Th ra ht vo v nhn th: Cch ny khc vi cch th trn l sau khi ht vo th nhn th. Khi u quay v hng nh th th bt u th ra, lc ming nh ln khi mt nc th lp tc ht vo, ht vo xong, u quay v v tr ci v nhn th cho n lc quay u v hng bn th th ra. Th ra yu cu phi nhanh, mnh v ht, ht vo phi su.  Hinh  SEQ Hinh \* ARABIC 23 - Phi hp 2 tay c th b) Bi ch Hai chu k tay  chn th mt ln, mt chu k tay  chn th mt ln, tng c ly bi. 2.5. K thut xut pht a) T th chun b Khi xut pht, hai chn ng  phn trc ca mt bc, im ri ca trng tm c th  st mp trc ca bc xut pht.  t th ny trng tm mt n nh v thn ngi s  v pha trc. V vy  t th chun b, vn ng vin phi t hai bn chn tch ra song song khong cch gia hai bn chn rng bng hng. Ngn chn ci bm st vo mp bc  trnh b trt chn, gi hi gp, gp khp hng, lm cho thn ngi gn song song vi mt nc. hai tay dui xung ra pha sau, trng tm ri vo im st mp trc ca bc v  khong gia hai bn chn. b) Bt nhy Bt u t gp gi, bt mnh chn, vung tay, thn ngi gi t th ngang bng vi nc. Hiu qu ca ng tc ny ph thuc vo ba im sau:  Hinh  SEQ Hinh \* ARABIC 24 - T th xut pht S phi hp gia ng tc vung tay v p chn: ng tc vung tay v pha trc lm tng thm sc mnh cho chn p ra sau, cing nh hiu qu. c) Bay trn khng ng tc bay trn khng ph thuc vo ng tc vo nc, v vy khi bay trn khng, cn c ng tc chuyn thn  thn ngi t t th u cao hn chn lc bt ra khi bc xut pht, lt xung thnh t th u thp hn chn khi vo nc. d) Vo nc T th thn ngi ph thuc vo  lao su khi vo nc v t t bay trn khng. Vo nc nng s ni ln mt nc sm, qung lt nc ngn, tc  gim nhanh. iu  thch hp vi xut pht khi bi trn sp c ly ngn.  Hinh  SEQ Hinh \* ARABIC 25 - Vo nc e) Lt nc Khi vo nc, thn ngi nn gi hnh dng lt nc, c  cng thng nht nh v dng bn tay iu khin  su lt nc. Khi tc  lt nc sp x tc  bi th bt u lm ng tc p chn  c th ni ln mt nc ri bt u qut tay. 2.6. K thut quay vong Bi tin vo tay chm t vo thnh b, khi cn cch b khong 5m phi ch tng tc  bi ng thi phn on, iu chnh lm sao cho tay thun chm vo thnh b,  v tr u cao hn trng tm c th. Khi chm tay vo thnh b, khuu tay phi co dn li, a trng tm c th vo st thnh. Quay ngi: Do im t ca tay trn thnh b cao hn trng tm v ng tc co chn  to thnh ngu lc lm cho u nh ln khi mt nc v hai chn a vo st thnh b. Nhn c hi . Th vo v dng sc ca tay y thnh b  lm cho thn trn  ngc li vi chiu tin vo thnh b ca chn. Cng lc  vung tay ra trc v t ln thnh b  v tr cch mt nc khong 15cm  20cm. c th nhanh chng chm vo trong nc. Kt thc ng tc quay ngi 1800, thn ngi vn ng t th hi nm nghing, chn phi  trn, chn tri  di, hai tay dui thng trc khp song song, dng sc ca hai chn o mnh vo thnh b dui thng khp hng, gi vo c chn. Khi p chn lt nc, thn ngi xoay dn t t th nm nghing sang t th nm sp v lt nc.  Hinh  SEQ Hinh \* ARABIC 26 - K thut quay vng bi trn sp 2.7. K thut v ich Mt b phn no  ca c th vn ng vin phi chm vo thnh b mi ln bi ht chiu di b bi v khi v ch. 3. Mt s quy nh ca Lut Bi (Quyt nh s 1706/Q-UBTDTT ngy 03 thng 10 nm 2006 ca B trng  Ch nhim y ban th dc th thao ban hnh Lut bi) 3.1. Xut pht Xut pht trong thi u cc kiu bi t do, bi ch, bi bm, v bi hn hp c nhn c thc hin bng ng tc nhy xung nc. Khi c ting ci di ca Trng ti iu hnh, tt c vn ng vin phi bc ln bc xut pht. Khi c khu lnh  ch  ( take your marks ) ca trng ti xut pht, vn ng vin phi vo ngay t th xut pht, t nht mt bn chn phi t  mp trc ca bc xut pht. T th ca hai tay khng lin quan n iu ny. Khi tt c cc vn ng vin  ng yn, trng ti xut pht s pht lnh. Xut pht trong bi nga v tip sc hn hp phi thc hin  di nc. Khi c ting ci di ca trng ti iu hnh, cc vn ng vin phi nhanh chng nhy xung nc. Khi c ting ci di th hai ca trng ti iu hnh, th vn ng vin phi khn trng quay li  vo t th xut pht. Khi tt c cc vn ng vin   t th xut pht, Trng ti xut pht s h khu lnh  Take you masks . Khi tt c cc u th  yn v, Trng ti xut pht s pht lnh. Ti Th vn hi Olympic, Gii v ch th gii v cc cuc thi u ca FINA, khu lnh  chun b c th hin bng ting Anh  Take your marks v lnh xut pht phi c th hin qua loa phng thanh gn trn mi bc xut pht. Bt k vn ng vin no xut pht trc tn hiu xut pht th s b loi. Nu tn hiu xut pht c pht ra trc khi c vn ng vin phm quy th cuc thi u vn c tip tc v 1 hoc nhiu vn ng vin phm quy s b loi ngay sau khi t bi kt thc. Nu vic phm quy c pht hin trc khi c tn hiu xut pht th s khng pht tn hiu xut pht na nhng cc vn ng vin cn li s c trng ti xut pht gi quay tr li nhc nh v hnh pht v cho xut pht li 3.2. Bi trn ng bi Vn ng vin phi bi mt mnh vt qua ton b on ng bi mi c coi l  bi ht c ly thi u. Vn ng vin phi v ch trn cng ng bi m mnh  xut pht. Trong tt c cc ni dung thi, khi quay vng vn ng vin phi chm hp l vo thnh b bi. ng tc quay vng phi c thc hin t thnh b khng c bc hoc p t y b bi. Vn ng vin ng xung y b bi trong khi thi bi t do hoc trong on bi t do ca ni dung bi hn hp s khng b loi nhng khng c bc i di y b. Khng c php bm v ko dy phao bi. Vn ng vin gy tr ngi cho vn ng vin khc bng cch bi sang ng bi khc hoc bng hnh vi cn tr khc s b loi. Nu  l li c th Trng ti iu hnh phi bo s vic  cho Lin on thnh vin ng cai t chc cuc thi v Lin on thnh vin ca vn ng vin vi phm. Khng vn ng vin no c php s dng hoc mang bt k dng c no c th h tr cho tc ,  ni hoc sc bn trong lc thi u (nh o ni, bao tay, mng bi, chn vt& ). C th eo knh bi. Vn ng vin no khng ng k tham gia t bi m nhy xung b bi trong lc ang din ra cuc thi u, trc khi tt c cc vn ng vin hon thnh c li th s b loi khi ln bi sp ti c trong chng trnh cuc thi. Khng cho php s dng vt dn tc , cing nh cc thit b v cch thc c tc dng dn tc  bi. 3.3. Tnh gi Vic iu hnh thit b bm gi t ng phi c s gim st ca cc trng ti c ch nh. Thi gian m cc thit b  ghi s c s dng  xc nh ngi v nht, tt c th hng v thi gian ng vi mi ng bi. Cc th hng v thi gian c xc nh  s c gi tr cao hn nhng quyt nh ca cc trng ti v tng trng ti bm gi. Trong trng hp thit b t ng b h hng, hoc c bng chng r rng v s hng hc ca thit b hoc vn ng vin  khng tc ng cho thit b hot ng c th quyt nh ca trng ti ch v trng ti bm gi s c coi l chnh thc. Khi c s dng thit b t ng th thnh tch s ch c ghi n 1/100 giy. Khi c th bm gi c 1/1000 giy th con s th ba khng cn ghi hoc s dng  xc nh thi gian hoc th hng. Trong trng hp thi gian bng nhau th tt c cc vn ng vin c thi gian ghi c nh nhau n 1/100 giy s c xp  cng mt th hng. Thi gian trn bng s in t ch th hin n 1/100 giy. Mi dng c o thi gian do trng ti bm tay u c coi l ng h. Thi gian o bng cch th cng  phi do ba trng ti bm gi c ch nh hoc c Lin on ca nc lin quan tn thnh. Tt c ng h bm gi u phi c chng nhn l chnh xc ph hp vi yu cu ca c quan lin quan. Bm gi tay s ghi ti 1/100 giy. Ni no khng s dng thit b tnh gi t ng, thi gian ghi c bng ng h bm tay s c xc nh nh sau: + Nu hai trong ba ng h ghi c mt thi gian nh nhau v ng h th ba khng ging nh vy, th hai thi gian ging nhau  s l thi gian chnh thc. + Nu c ba ng h u khc nhau, th ng h ghi c thi gian  gia s l thi gian chnh thc. + Nu ch c hai ng h bm gi th thnh tch chnh thc s c tnh bng trung bnh cng ca hai ng h. Nu mt vn ng vin b loi trong hoc sau cuc thi, th vic loi  phi c ghi vo bng kt qu thi u chnh thc, nhng khng phi ghi hoc cng b thi gian hoc th hng. Trong trng hp bi tip sc b loi, th thi gian cc on bi hp l trc khi phm quy ca ln bi tip sc b loi  s c ghi vo bng kt qu thi u chnh thc. Thnh tch tt c cc on 50 mt v 100 mt ca ngi bi u tin trong tng ni dung tip sc u c ghi li v cng b trong bng kt qu chnh thc. CU HI 1. Anh (ch) hy trnh by tc dng, k thut chnh v m#t s quy nh trong Lut bi li m anh ch  c hc. Chuyn  2: MN CU LNG 1. Tc dng ca mn Cu lng Cu lng yu cu ngi chi khng ngng hot ng chn, tay, xoay ngi c th coi y l mt hot ng c tnh ton din, rt tt cho c th. c bit, cu lng c th gip gia tng sc mnh  cc c bp, thc y tun hon mu khp c th, tng cng chc nng h tun hon mu v h h hp. Luyn tp cu lng trong thi gian di gip tim khe mnh, chc nng phi dc ci thin. 2. Cc ng tc k thut 2.1. T th c bn v cch cm vt T th c bn v cch cm vt ng trong nh cu lng c nh hng rt ln i vi vic nm vng v nng cao trnh  k thut mn cu lng. Mi ng tc k thut cu lng u c mt cch cm vt v t th ngn tay ring ca n. nh cu t cc gc  khc nhau hoc nh cu ra c ng bay khc nhau cing cn c cch cm vt khc nhau tng ng vi gc  v ng i. Vn ng vin khc nhau cng hon thnh mt ng tc k thut nhng cing c th s dng cch cm vt khc nhau v c t th ngn tay phi hp tng ng vi cch cm vt . V vy, c th ni cch cm vt v t th ngn tay phi hp trong k thut cu lng rt a dng mun hnh mun v. Cm vt c bn c hai loi:  l cch cm vt thun tay v cch cm vt tri tay 2.1.1. Cch cm vt thun tay Khe gia ca ngn ci v ngn tr i din vi cnh nh ca mt hp ca chui vt, ngn ci v ngn tr p vo 2 mt rng ca chui vt. Ngn tay tr v ngn gia hi tch ra; ngn gia, ngn p t v ngn t khp li nm cht chui vt, lng bn tay khng cn p st; u mt ca chui vt ngang bng vi mt c nh  c tay, mt vt trn c bn vung gc vi mt t.  Hinh  SEQ Hinh \* ARABIC 27 - Cch cm vt thun tay Ni chung k thut pht cu thun tay, cc ng tc nh cu  khu vc bn phi sn v ng tc nh cu trn nh u  khu vc bn tri sn u s dng cch cm vt ny. S rt sai lm nu nh tt c cc ngn tay cm vt qu cht. 2.1.2. Cch cm vt tri tay Trn c s ca cch cm vt thun tay, ngn ci v ngn tr a chui vt hi quay ra ngoi, im ta ca ngn ci  trn mt rng ca cnh trong hoc  g nh ca cnh trong. Ngn gia, ngn p t v ngn t khp li, nm cht chui vt. u mt ca chui vt p st vo phn tip gip bn tay vi ngn t, lm cho lng bn tay c c mt khong trng, cnh ca vt hng vo bn tri c th, mt vt hi nga ra sau.  Hinh  SEQ Hinh \* ARABIC 28 - Cch cm vt tri tay Da vo gc  khc nhau ca cc ng cu do i phng nh sang v  khng ch chun xc im ri, cch cm vt cing c s iu chnh v thay i nh cho ph hp. 2.1.3. Cch cm vt khi thc hin k thut ct cu thun tay st li Trn c s ca cch cm vt thun tay, ngn ci, ngn tr, ngn gia v ngn p t phi hi lng v hi tch ra, lm cho chui vt tch ri lng bn tay, ngn ci hi chch v p vo g nh ca cnh trong chui vt, ngn tr hi dui trc lm cho t th hai ca ngn tr p chch  trn mt rng cnh ngoi ca chui vt.  Hinh  SEQ Hinh \* ARABIC 29 - Cch cm vt thun tay khi ct cu 2.1.4. Cch cm vt tri tay ct cu st li Trn c s ca cch cm vt thun tay, ngn ci, ngn tr, ngn gia v ngn p t phi hi lng v hi tch ra, lm cho chui vt hi tch khi lng bn tay, ng thi iu chnh lm cho vt hi quay vo trong. Ngn ci p vo g nh trn ca cnh trong chui vt, t th ba ca ngn tr p vo g di ca cnh ngoi chui vt.  Hinh  SEQ Hinh \* ARABIC 30 - Cch cm vt tri tay khi ct cu 2.2. Cc bc di chuyn, bc n, kp, m Trong thi u cu lng nht l khi u n, cn phi di chuyn bc chn lin tc ln trn, xung di, sang phi, sang tri cng vi thc hin cc k thut nh cu trn mt din tch rng 35m2  sn ca mnh. V vy, nu khng c phng php bc chn nhanh v chnh xc s c nh hng rt ln n hiu qu nh cu do phi tiu tn nhiu nng lng dn ti mt mi qu mc v th lc nh hng ti thi u. Trn c s ca cc k thut di chuyn bc chn c bn nh bc p, bc vt, bc nhy, bc cho, bc m, bc i. Ngi ta  tp hp thnh cc t hp k thut di chuyn bc chn tng hp nh: T hp k thut bc di chuyn chch bn phi, k thut bc di chuyn chch bn tri, k thut bc di chuyn trc, k thut bc di chuyn li sau chch bn phi, k thut bc di chuyn li sau chch bn tri, k thut bc di chuyn bc n, k thut bc di chuyn bc m bn phi, k thut bc di chuyn bc m bn tri, bt nhy dng trn khng. 2.2.1. Di chuyn phi tri a) Di chuyn phi - ln li chch bn phi Nu v tr ng ca vn ng vin hi lch ln trn, c th dng hai bc cho chn  di chuyn ln li.  Hinh  SEQ Hinh \* ARABIC 31 - Bc cho chn hai bc ln li chch bn phi Nu v tr ng ca vn ng vin lch sau (gn ng bin ngang cui sn) th s dng k thut di chuyn bc cho chn 3 bc. Tc l chn phi bc 1 bc nh ra pha trc sang phi, tip  chn tri bc cho ln trc vt qua chn phi, sau  chn phi li bc theo phng hng  mt bc di n c v tr cn n.  Hinh  SEQ Hinh \* ARABIC 32 - Ba bc cho ln li chch bn phi  c th tng nhanh c tc  di chuyn ln li, cn c th s dng bc m di chuyn ln st li, tc l chn phi sau khi bc 1 bc nh ra pha trc mii bn chn hng sang phi, th chn tri nhanh chng bc ln theo n sau gt chn phi, li dng s p sau ca cnh trong bn chn tri, chn phi bc vt ra pha trc bn phi 1 bc di. b) Di chuyn tri - ln li chch bn tri Phng php c bn ca di chuyn ln li bn tri ging vi k thut ln li bn phi, ch khc l phng hng di chuyn ngc v bn tri. V d k thut di chuyn 2 bc vt ln li bn tri.  Hinh  SEQ Hinh \* ARABIC 33 - Hai bc vt ln li chch bn tri c) Di chuyn phi - li sau chch sang bn phi Phng php di chuyn bc chn li sau ni chung u  t th nghing ngi di chuyn n v tr vung vt nh cu. Nu ng chn phi hi ra trc, th trc ht hon thnh ng tc p sau ca chn phi, tip  xoay khp hng sang phi ra sau  thnh t th ng nghing ngi vi li, sau  s dng bc i 3 bc li ra sau hoc bc cho li ra sau.  Hinh  SEQ Hinh \* ARABIC 34 - Li ba bc i sau chch bn phi d) Di chuyn tri - li ra pha sau chch bn tri Khi nh cu tri tay, trc ht cn phi lm cho c th xoay ra pha sau bn tri, lng hng vo li. Khi  cui sn bn tri, bt lun l li sau hai bc hay ba bc hoc li bc cho u cn phi ch ti im ny.  Hinh  SEQ Hinh \* ARABIC 35 - Li ba bc cho sau chch bn tri  Hinh  SEQ Hinh \* ARABIC 36 - Li hai bc sau chch bn tri 2.2.2. Di chuyn trc, sau Di chuyn trc, sau hay cn gi l thc hin cc bc di chuyn a c th di chuyn v pha trc hay li v pha sau  nh cu. ng tc k thut: - T t th c bn  ngi v pha trc ng thi p mnh chn thun bc v trc, sau  sau  bc tip chn kia, trng tm h thp gi khuu bc di; - Bc cui cng  gn li sao cho chn thun  trn  thc hin ng tc nh cu pha trc; - Trng tm lc ny dn vo chn trc, sau  p nhanh chn trc theo hng ngc li  bc li v sau, thn trn nga ra v trng tm li  v sau  t th cao. 2.2.3. Di chuyn chch Di chuyn chch hay cn gi l thc hin cc bc di chuyn ln li chch bn phi, di chuyn ln li chch bn tri, di chuyn li ra pha sau chch bn phi, di chuyn li ra pha sau chch bn tri nhm a c th di chuyn v pha trc hay li v pha sau  nh cu. 2.2.4. Di chuyn n bc K thut di chuyn n bc l s di chuyn ch mt bc chn. K thut ny c s dng nhiu trong cc trng hp cu i phng nh sang  gn ngi. Nu  gn li, ngi ta c th dung cch di chuyn ny v ch cn mt bc l c th thc hin c nh phi. Hy h thp ngi xung v vo v tr sn sng bng cch t chn phi phi sau chn tri v ngay lc  xoay thn mnh v hng ta mun ti Dng chn phi y ti v lao v pha trc, a tay cm vt ln cao, vn v pha qu cu. Sau  di chuyn chn tri li gn chn phi (y khng phi l mt bc chn) nhng n gip ta ti c qu cu m khng cn phi xoi ngi qu mc. Mun tr li v tr ban u, hay di chuyn  nh c k tip, hy a chn phi v pha sau. Nu ngi tp  gn li, bn c th  dng cch di chuyn ny v ch cn mt bc l c th thc hin c nh tri. Hy h thp ngi xung v vo v tr sn sng bng cch t chn phi phia sau chn tri v ngay lc  xoay thn mnh v hng ta mun ti Dng chn phi a ti v lao v pha trc, a tay cm vt ln cao, vn v pha qu cu. Sau  di chuyn chn tri li gn chn phi (y khng phi l mt bc chn) nhng n gip ta ti c qu cu m khng cn phi xoi ngi qu mc. Mun tr li v tr ban u, hay di chuyn  nh c k tip, hy a chn phi v pha sau.  Hinh  SEQ Hinh \* ARABIC 37  Di chuyn bc n 2.2.5. Di chuyn kp (a bc) K thut di chuyn a bc c p dng  nh nhng qu cu cch xa ngi. Di chuyn a bc l s di chuyn c s thay i v tr ca hai chn v thng t hai bc chn tr ln. y l mt k thut rt a da#ng v phong ph.  Hinh  SEQ Hinh \* ARABIC 38  Di chuyn a bc 2.2.6. Di chuyn bc m a) Di chuyn bc m sang bn phi Ngi thc hin hai chn ng tch nhau, gt chn phi hi king, thn ngi hi  v pha bn tri, cnh trong bn chn tri dng sc p t, chn phi ng thi bc vt 1 bc di sang bn phi n v tr thch hp  nh cu. Nu khong cch hi xa vi im cu n th chn tri lc u c th bc mt bc m nh sang bn phi, tip  mi p t, chn phi ng thi bc vt mt bc di n v tr nh cu.  Hinh  SEQ Hinh \* ARABIC 39 - Bc m mt bc sang phi  Hinh  SEQ Hinh \* ARABIC 40 - Bc m hai bc sang phi b) Di chuyn bc m sang bn tri Ngi thc hin ng hai chn tch rng, thn ngi hi nghing sang phi, dng sc ca chn phi p t, chn tri ng thi bc vt sang tri mt bc di n v tr thch hp nh cu. Nu khong cch tng i xa vi im cu n th chn tri trc ht nn di chuyn mt bc nh sang bn tri, sau  xoay ngi sang bn tri; chn phi (bc cho trc) sang bn tri mt bc vt di, lng hng v pha li khi n v tr, nh cu ging nh nh cu tri tay.  Hinh  SEQ Hinh \* ARABIC 41 - Bc m mt bc sang tri  Hinh  SEQ Hinh \* ARABIC 42 - Bc m hai bc sang tri 2.2.7. Di chuyn bt nhy nh cu trn khng Sau khi  di chuyn bc n v tr,  tranh th thi c v khng ch c im nh cu cao nht, c th dng bt nhy mt chn hoc hai chn  chim v tr cao nht t trn khng nh cu xung, ng tc ny c gi l bt nhy nh cu trn khng. Trong di chuyn ln li, li sau v sang hai bn u c th vn dng bc bt nhy ln cao v thng c dng nhiu cho k thut t kch sang hai bn phi, tri ca i phng. Nu i phng nh cu cao bng (ng vng cung tng i thp hoc khi cu t trn khng bn phi bay v cui sn) th dng chn tri p t sang pha bn phi, chn phi bt nhy. Thn ngi bay ln trn khng  pha bn phi  ncu n, dng k thut t kch p vt cu vo ch trng ca i phng. Khi cu t trn khng bn tri bay v ng bin cui sn th chn phi p t v pha tri, chn tri bt nhy, s dng k thut nh cu nh u  t kch. Trong phng php di chuyn bc chn li sau thun tay sau khi di chuyn n v tr cing c th dng chn phi bt nhy  nh cu trn khng. Sau khi nh cu, chn tri lng ra sau v chm t  pha sau ca trng tm c th. Sau khi  hon xung, c th nhanh chng di chuyn tr v v tr trung tm. 2.3. K thut nh cu phi, tri cao tay Trc tin cn phi hiu k thut nh cu phi, tri cao tay l dng  thc hin nh cc qu cu bay trn cao c nh t sn sau ca mnh n gn ng bin ngang  phn cui sn ca i phng. Ty theo ng cu n th k thut nh cu phi, tri cao tay c phn thnh 3 loi k thut: Cao su thun tay, cao su tri tay v cao su trn nh u. 2.3.1. nh cu phi cao tay Giai on chun b: Trc ht phi phn on chun xc phng hng v im ri ca cu i phng nh sang, nghing ngi li sau, lm sao cho cu  v tr pha trn lch ra trc vai phi c th mnh. Vai tri i din vi li, chn tri  trc, chn phi  sau, trng tm ri vo chn phi. Tay tri co khuu gi ln t nhin, tay phi cm vt, cnh tay co khuu t nhin, a vt ln pha trn vai phi, hai mt ch nhn ng cu n. Giai on nh cu: Khi nh cu, bt u t ng tc chun b, cnh tay phi a ra sau, theo  khuu tay nng ln cao hn hn so vi vai  a vt ra sau u, c tay dui t nhin (lng bn tay hng ln trn). Sau , vi s phi hp dng sc nhp nhng ca ng tc chn sau p t, quay ngi hp bng, ly vai lm trc, cnh tay ko theo cng tay nhanh chng vy c tay ra trc nh cu  im cao nht khi tay  vn thng. Giai on kt thc: Sau khi nh cu tay cm vt c th theo  qun tnh vung ra trc v xung di pha bn tri ri thu vt v trc thn ngi. Cng lc chn phi  sau bc ra trc, trng tm c th t ri vo chn sau chuyn dch sang chn trc. nh cu cao su thun tay cing c th thc hin vi bt nhy  nh cu. Khi thc hin tt ng tc chun b theo ng cc yu cu trn, sau  chn phi bt nhy ln cao nhanh chng quay ngi trn khng, ng thi hon thnh ng tc vung vt nh cu. ng tc nh cu c hon thnh ng lc cu ang   cao nht trn khng chun b ri xung thp.  Hnh  SEQ Hinh \* ARABIC 43 - nh cu cao su thun tay 2.3.2. nh cu tri cao tay Giai on chun b: Khi i phng nh cu cao sang khu sn sau bn tri ca mnh th dng cch nh cu cao tri tay. Trc ht, cn phn on tt phng hng v im ri ca cu n, nhanh chng a c th quay sang hng bn tri pha sau, di chuyn bc chn, bc cui cng dng chn phi bc cho chn n vch cui sn  pha bin dc bn tri, lng i din vi li. Trng tm c th ri vo chn phi, sao cho cu ri  pha bn phi c th. Trc khi nh vo cu, nhanh chng chuyn i thnh cch cm vt tri tay, gi vt  trc ngc phi, mt vt hng ln trn. Giai on nh cu: Khi nh cu, ly cnh tay ko theo cng tay, thng qua ng tc lc c tay, vy tay t di ln trn  nh cu i. Khi dng sc cui cng, cn ch lc p cnh ca ngn ci v s phi hp vi lc vy c tay. ng tc dng sc cui cng phi c s phi hp nhp nhng ca ton thn vi ng tc p t ca hai chn v ng tc quay ngi.  Hinh  SEQ Hinh \* ARABIC 44 - nh cu cao su tri tay Yu l)nh ca k thut ng tc ny v c bn ging nh k thut nh cu cao su thun tay, ch c im khc l im nh vo cu  trn khng hi lch v pha trn vai tri. Khi chun b nh cu thn ngi hi lch nghing v pha tri. Khi nh cu, dng cnh tay ko theo cng tay lm cho vt i vng qua nh u  pha trn bn tri  to thm tc  vung vt ra trc, ch pht huy lc bt pht nh cu ca c tay. Khi chm t, chn tri c bin  lng chn ra pha sau bn tri hi ln mt cht.  EMBED PBrush  Hinh  SEQ Hinh \* ARABIC 45 - nh cu cao su trn nh u 2.4. K thut nh cu phi, tri thp tay K thut nh cu phi, tri thp tay (ht cu) l nhng ng tc k thut dng  nh tr ng cu treo hoc ng cu st li do i phng nh sang, bng cch ht cu cao tr v cui su i phng. y l mt loi k thut mang tnh phng th c s dng trong tnh hung tng i b ng. 2.4.1. nh cu phi thp tay y l mt trong nhng ng tc phng th ch yu c s dng khi i phng nh cu sang bn phi ca mnh v ng bay ca cu li thp. T t th chun b c bn ta di chuyn v hng cu n,to mt khong cch  nh cu thch hp nht. Trong qu trnh di chuyn  nh cu ng thi vt cing c a t trc ra sau v ln trn. Khi hai chn  c nh  t th nh cu, th vt li c chuyn ng t trn xung di, t trc ra sau v im nh cu (im tip xc gia vt v cu)  trc mii chn trc v ngang vi u gi. Dng lc ca ton thn, cnh tay v c tay  nh cu i. Cn s dng s linh hot ca c tay  thay i gc  vt lm thay i hng v tm i ca cu gy kh khn cho i phng khi nh tr. Sau khi kt thc ng tc cn nhanh chng tr v t th chun b nh qu sau ngay.  Hinh  SEQ Hinh \* ARABIC 46 - nh cu phi thp tay (ht cu thun tay) 2.4.2. nh cu tri thp tay y cing l ng tc phng th bn tri, khi cu cu a i phng nh sang thp di tht lng th ng tc ny thng c s dng  nh tr li sn i phng bng ng cu ngn. T t th chun b c bn ta c th di chuyn nhanh chng n im cu s ri. Khi dng  nh cu th tay cm vt v chn cng pha vi tay cm vt   pha trn, ngi hi xoay nh v bn tri, trng tm dn v chn trc, u vt chc bn tri, gc c to bi cng tay v cnh tay vo khong 100-1100 ( ln hn gc vung). Khi nh cu th phi hp chuyn ng ngi t tri ra trc, ng thi vt c cng tay lng t tri ra trc. im tip xc gia vt v cu  ngang u gi thng mii chn trc. Trong luc thc hin k thut ny ta cing nn s dng c tay linh hot ca mnh  iu khin hng i ca cu theo mun. Sau khi ri cu, tr v t th chun b ngay. 2.5. K thut nh cu st li v b nh 2.5.1. K thut nh cu st li K thut nh cu st li (treo cu) l cu c nh t sn sau ca bn mnh n sn trc ca i phng v cu ri thng xung st li. Da vo ng bay vng cung ca cu v s khc nhau th k thut nh cu st li (treo cu) c chia thnh ba loi chnh l: Thun tay, tri tay v nh u. K thut nh cu b nh (ct cu) l cu c nh t sn trc ca bn mnh n sn trc ca i phng v cu ri xung gn st li. K thut nh cu b nh (ct cu) cing tng t nh k thut nh cu phi, tri thp tay (ht cu) l nhng ng tc k thut di chuyn nh cu thp dng  nh tr ng cu treo hoc ng cu st li do i phng nh sang. Ch khc  ch cch cm vt  nh tr cho cu ri xung gn st li ngay phn sn trc ca i phng. y l mt loi k thut khng ch mang tnh phng th c bn m cn s dng trong tnh hung ch ng ph ng cu ca i phng. Da vo hng cu n v s khc nhau ca mt vt khi tip xc cu th k thut ng tc b nh (ct cu) c chia ra thnh: Thun tay v tri tay.  Hinh  SEQ Hinh \* ARABIC 47 - Di chuyn nh cu b nh 2.5.2. K thut b nh Ngi thc hin cm vt cch ct cu thun tay st li v a vt ra trc ngc, chn phi bc mt bc di v pha st li, chn tri ng pha sau, thn ngi nghing so vi li, trng tm c th ri vo chn phi. ng thi, tay phi cm vt a ra trc kt hp vi dui c tay t nhin n cu. Sau , ly khuu tay lm trc, cm cht chui vt cng lc dng sc mnh ca ngn tr, c tay ct cu bay ra trc v ri st mp li.   Hinh  SEQ Hinh \* ARABIC 48 - nh cu b nh Ngi thc hin cm vt cch ct cu tri tay st li  pha trc ngc, chn phi bc mt bc di ln pha trc bn tri, trng tm c th ri vo chn phi. ng thi vai phi xoay v pha li co khuu a vt n cnh vai tri. Sau , ly khuu tay lm trc, s dng lc ca cng tay vung vt qua trc thn theo hng t di ln trn, kt hp vi vic dng t th nht ca ngn ci p cht xung mt rng ca chui vt cng lc dng sc mnh ca ngn tr, c tay ct cu bay ra trc v ri st mp li.  Hinh  SEQ Hinh \* ARABIC 49 - nh cu b nh (ct cu) tri tay 2.6. K thut pht cu (thp gn, cao su) Pht cu l ng tc k thut ca vn ng vin  khu vc pht cu (t trng thi t)nh) dng khi ct cu vt nh vo cu  cu bay i trn khng v ri vo khu  pht cu ca i phng. Pht cu c coi l s khi u ca t chc tn cng. Cht lng ca pht cu tt hay xu c nh hng trc tip n vic ginh quyn ch ng hay b ng, dn ti thng c im hay mt i quyn pht cu. Pht cu c th chia thnh 2 loi: - Pht cu thun tay; - Pht cu tri tay. Nu da vo vng cung ng bay ca cu li c th chia thnh: pht cu cao su, pht cu thp gn li; pht cu lao nhanh; pht cu cao nhanh. 2.6.1. Pht cu thp gn Ngi pht cu ng  v tr khu vc pht cu gn ng trung tm, cch ng pht cu gn khong 1m, thn ngi  t th vai tri hng i din vi li. Chn tri pha trc, mii bn chn hng v li. Chn phi  pha sau, mii bn chn li hng v bn phi, khong cch gia hai bn chn rng bng vai. Trng tm c th dn ln chn phi, khi chun b pht cu, tay phi cm vt a ln  pha sau bn phi, khuu tay hi co, tay tri ngn ci, ngn tr v ngn gia kp cht cnh cu, a ra pha trc bn phi bng. Sau  tay tri th bung cu, tay phi vung vt nh cu. Khi nh cu trng tm c th chuyn t chn phi ln chn tri. Khi thc hin pht cu thun tay vi cc ng cu c vng cung khc nhau th ng tc trc  v t th chun b trc khi nh cn phi thc hin ging nh nhau, cn  giai on ng tc khi nh cu v ng tc sau khi nh cu l c s khc bit. 2.6.2. Pht cu cao su Thc hin pht cu cao su, th lc cu ri xung do tay tri bung cu, tay phi thc hin chuyn vt bt u t cnh tay ko theo cng tay  pha sau bn phi vung vt men theo c th ln pha trn ng trc bn tri. Khi tay phi  dui ra thng pha di ng trc, cng lc vi cu ri ti l thi im tt nht  tip xc nh cu, lc ny, ngi pht cu cm cht vt, ng thi li dng sc mnh ca gp c tay to pht lc nh cu ra trc v ln trn. Sau  vung vt theo  ln trn sang tri  hon xung.  Hinh  SEQ Hinh \* ARABIC 50 - Pht cu cao su Khi thc hin pht cu cao nhanh, qu trnh thc hin ng tc i th cing ging vi pht cu cao su. Ch c khc l trong thi khc nh vo cu (tip xc cu), cng tay cn tng nhanh tc  ko theo ng tc vung c tay ra trc v ln trn, mt vt cm nghing ra trc v ln trn, ly dng sc ra trc l chnh. ng vng cung ca ng cu nh ra   cao m i phng vn thng vt ln  nh m khng ti cu l ph hp, ng thi cu phi ri vo khu vc st ng pht cu xa ca i phng. Khi thc hin pht cu lao nhanh ngang bng, cn pht huy sc mnh bt pht ca cng tay ko theo c tay dng sc nh cu ra trc, lm cho ng cu bay thng vi  cao bng hoc hn vai ca i phng v ri vo sn sau (cui sn). Then cht ca k thut pht cu ny l ng tc nh cu phi bt ng, nhanh v chnh xc. 2.7. K thut p cu p cu l ng tc nh tr cu ca i phng nh sang  pha trn vi im nh cu cao nht, nh cu chch xung sn i phng. ng tc nh cu ny c sc mnh ln, ng bay thng, ri xung t nhanh c sc uy hip ln i vi i phng. y l k thut ch yu ca tn cng. K thut p cu c phn thnh: p cu ng thng thun tay, p cu ng cho thun tay, p cu ng thng trn nh u, p cu cho gc trn nh u, t kch p cu ng thng thun tay trn khng v t kch p cu ng thng tri tay trn khng. 2.7.1. p cu ng thng thun tay (phi hp bt nhy nghing ngi) Giai on chun b: T th chun b v yn l)nh ng tc i th ging nh nh cu cao thun tay. Sau khi di chuyn n v tr thch hp, u gi khuu, h thp trng tm thc hin ng tc chun b bt nhy. Giai on nh cu: Khi bt nhy nghing ngi th nng vai ln pha trn bn phi ko theo cnh tay, cng tay v vt gi ln  vn thn ngi ln trn. Sau khi bt nhy, thn ngi hi nga ra sau, n ngc thnh hnh cnh cung ngc. Tip  cnh tay bn phi vung ln pha trn ng sau bn phi, cng tay vung sau t nhin, c tay dui sau, cng tay ko theo vt a t pha trn xung di v ra sau. Lc ny cn cm vt lng, theo  quay ngi hp bng ko theo cnh tay phi vung v pha trn bn phi, khuu tay i trc, cng tay dng ton b tc  vung v pha trn ng trc, ko theo vt vung ra trc vi tc  cao. Khi im nh cu  pha trn ng trc vai, cng tay xoay vo trong, c tay gp trc v hi co vy c tay pht lc p cu. Lc ny ngn tay cn t ngt nm chc chui vt, em lc bt pht ca c tay tp trung vo im nh cu. Gc gia vt v phng hng nh cu nh hn 900. Mt chnh din ca vt nh vo pha sau nm cu lm cho cu i thng xung di. Giai on kt thc: Sau khi p cu, cng tay theo qun tnh thu vo trc thn, trong qu trnh tr v v tr ci a vt thu v trc ngc.  Hinh  SEQ Hinh \* ARABIC 51 - p cu ng thng thun tay 2.7.2. p cu ng cho thun tay (phi hp nghing ngi bt nhy) Giai on chun b v yu l)nh ng tc ging nh p cu ng thng thun tay. im khc nhau l sau khi bt nhy, dng lc quay ngi ra pha trc sang bn tri, h tr cho cnh tay p cu bay sang pha gc i din sn i phng. p cu ng thng v p cu cho gc trn nh u Yu l)nh ng tc v t th chun b ging vi nh cu cao nh u. im khc nhau l khi vung vt nh cu, cn tp trung ton sc vo ng tc p cu i xung theo hng ng thng hoc hng ng cho gc. Mt vt v phng hng nh cu to vi nhau mt gc nh hn 900. 2.7.3. p cu ng thng tri tay T th chun b v yu l)nh ng tc cing ging nh ng tc k thut nh cu cao tri tay. im khc nhau  y l cn dng sc vung vt mnh trc khi nh cu. Thi im p cu, gc gia vt v hng p cu cn nh hn 900.  Hinh  SEQ Hinh \* ARABIC 52 - p cu ng thng tri tay t kch p cu ng thng trn khng: u tin thc hin ng tc nghing ngi, chn phi li sau mt bc chun b bt nhy. 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$$`a$gd$a$gd$a$gd|[[]]]]]]]]]]]^_*ḯ~~e~cN?4h;#7h<CJaJh;#7h;|CJaJmHsH(jh;#7h[7\0JXUaJmHnHuU0hX 5B*CJOJQJ\aJmHnHphu4jh;#7h<5B*CJOJQJU\aJph+h;#7h<5B*CJOJQJ\aJphh;#7h<aJ,jh;#7hoUaJmHnHsH*tH*u"h;#7h<H*aJmHnHsHuh;#7h<aJmHnHsHuh;#7h<CJmHnHuh t th cnh cung ngc, tay phi nng ln pha trn bn phi, vai ko ra sau ht mc. Khi nh cu, cng tay vung ln trn vi tc  nhanh nht, c tay t dui sau thc hin xoay cng tay vo trong v gp li. ng thi nm cht chui vt, p c tay to ra lc bt pht nh cu ra trc v xung di vi tc  cao. Sau khi t kch p vt vu xong, khi ri xung chn phi chm t  pha bn phi v co gi  hon xung. Trng tm ri vo trc chn phi. Chn tri chm t  pha trc bn tri. Li dng chn tri p t  di chuyn tr v v tr trung tm. Cnh tay theo qun tnh thu v trc thn mt cch t nhin. 2.8. Chin thut thi u Chin thut ca mn cu lng l c mu ( thc) v hnh ng ca vn ng vin cu lng c s dng  th hin trnh  thi u cao nht nhm ginh chin thng i phng trong mi cuc thi. Trong thi u cu lng, hai bn u th u mun khng ch ln nhau  ginh quyn ch ng, ly im mnh ca mnh  tr li im yu ca i phng; hn ch ti a im mnh ca i phng, du i nhng im yu ca mnh, s cnh tranh gia khng ch v phn khng ch l ht sc gay gt. Mi bn u c th da vo c im khc nhau ca i th m s dng cc bin php k thut ng bin  nh l thng. 2.8.1. Chin thut nh n Cn c vo c im, tnh cht c th a ra 6 loi hnh chin thut nh cu n c bn sau l: Chin thut pht cu cp tn cng: Pht cu khng chu s cn tr ca i phng, do , ngi pht cu c th da vo lut thi u, ty theo thi quen c th vn dng bt c phng thc no  pht cu sang bt c mt im no trn sn  cu ca i phng. Ngi gii v li dng k thut pht cu bin ha l ngi c th trc ht pht cu  khng ch i phng ginh quyn ch ng, dng pht cu lao nhanh phi hp vi pht cu gn li, tranh th to ra c hi ch ng tn cng  ln nh sau, t hp thnh chin thut pht cu ginh quyn tn cng trc (cp tn cng). Chin thut tn cng sn sau (cui sn): S dng lp li k thut nh cu cao su hoc cu cao ngang, p 2 gc cui sn ca i phng, y i phng ri vo trng thi b ng. Mt khi cht lng ca cu i phng nh sang khng cao, lin chp ly thi c tn cng p, treo cu vo ch trng ca i phng. Chin thut buc i phng nh cu tri tay: Trong thc t, nhn chung l tnh tn cng ca nh cu cui sn tri tay khng mnh, ng cu cing tng i n gin. Nhng khi thi u vi cc i th c k thut nh cu cui sn tri tay km, th khng th b qua vic tng cng tn cng  khu vc nh cu tri tay cui sn. Trc ht cn ko rng v tr ca i phng, lm cho khu vc tri tay ca i phng l ra ch trng. Sau  thc hin nh cu vo khu vc tri tay, buc i phng phi s dng nh cu tri tay. Chin thut nh cu 4 im ri t kch: S dng k thut nh cu cao ngang tc  nhanh, cing c th nh treo cu chun xc n 4 gc sn cu i phng, buc i phng phi chy di chuyn sang phi, sang tri, ln trn, xung di. Khi pht hin i phng khng kp tr v v tr trung tm hoc mt trng tm  l ra ch trng v ch yu th tin hnh t kch ngay. Chin thut nh treo, p cu ri ln li tn cng: Trc tin,  cui sn dng k thut p nh phi hp vi nh treo cu  p cu xung di, im ri cn la chn  pha 2 bn ca sn i phng, buc i phng b ng nh tr. Nu i phng nh tr cu st li, lin nhanh chng di chuyn ln li v cu hoc mc cu cho gc hoc y cu ngang tc  nhanh. Nu i phng nh tr bng ht cu co  st li, c th li dng trong lc h li v phng th, s trc tip nh thng cu vo ngi h. Chin thut phng th trc, tn cng sau: Chin thut ny c th dng  i ph vi i th tn cng km hiu qu v th lc km. Bt u thi u, trc tin dng ng cu cao  d i phng tn cng, khi i phng mi m vi tn cng m lng lo trong phng th th lp tc t kch tn cng. Cing c th trong lc th lc i phng gim st, tc  di chuyn chm li th mi pht ng tn cng. y l chin thut ch i phng mt mi pht ng tn cng  ginh thng li. 2.8.2. Chin thut nh i Cn c vo c im, tnh cht c th a ra c 6 loi hnh chin thut nh i c bn nh sau: Chin thut tn cng (hai nh mt): y l mt loi chin thut thng c vn dng t hiu qu tt. Trong qu trnh thi u, nu pht hin thy bn i phng 1 ngi c nng lc phng th hoc phm cht tm l km, t l nh hng cu tng i cao hoc trong khi phng th c ng cu n iu, th s s dng loi chin thut ny bng cch tp trung ton b cu tn cng ca hai ngi vo bn (ngi) tng i yu ny. Loi chin thut ny c th tp trung u th ca sc mnh ly nhiu nh t, ly th mnh nh th yu to ra s ch ng ginh im; nu thc hin tt c th lm ri lon v tr ng phng th ca i phng, do cn mt ngi na khng b tn cng, khng c cu m nh, dn dn ngi ny s chuyn dch v tr ng sang pha ng i to ra khe trng trn sn c li cho bn mnh nh mt ng cu quyt nh vo ch trng  ginh im; c li cho vic to thnh mu thun v t tng ca i phng, lm cho gia 2 ngi ca i phng khng tin tng ln nhau, nh hng n tinh thn chung ca i. Chin thut tn cng trung l: Trong qu trnh thi u, bt lun i phng nh cu n v tr no, th bn mnh cing u dn cu nh tp trung vo im khe gia hai ngi, ng thi nh hi lch sang pha ngi c nng lc phng th km hn hoc nh vo ng trung tm. Chin thut tn cng trung l c th to thnh hin tng hai ngi ca i phng tranh cu ln nhau hoc do nhng cu cho nhau m b cu; c th hn ch i phng ht cu c gc  ln; c li cho vic s dng k thut nh bt li  st li. Chin thut tn cng ng thng: Tc l thc hin tt c cc ng p cu v im ri u l ng thng, khng c mc tiu v i tng c nh, ch da vo hiu qu ca sc mnh v im ri ca p cu  ginh c im. Khi cu ca i phng nh sang st vi bin dc, th im ri ca cu tn cng sang sn i phng  trn ng bin; khi cu ca i phng nh sang  khu vc gia, th im ri ca cu tn cng sang sn i phng v pha trung l. Chin thut ny khi s dng d ghi nh v qun trit. p cu ng bin mc d  kh cao hn mt cht, nhng hiu qu kh cao, thun tin cho ng i thc hin bt chn st li. Chin thut tn cng sn sau (cui sn): Trong khi thi u gp phi i phng c nng lc p vt cui sn tng i km, chng ta c th s dng k thut nh cu cao ngang, y cu ngang,  p ht cu cao buc bn i phng 1 ngi phi di chuyn sang 2 gc cui sn nh tr. Mt khi h nh tr  th b ng th s dng k thut nh tt, p cu mnh. Nu pht hin thy 1 ngi trong cp i ca i phng di chuyn li sau  chi vin th c th lp tc nh cu vo ch trng st li. Chin thut ngi ng sau tn cng, ngi ng trc bt li: Trong qu trnh thi u, khi bn mnh  ginh c quyn ch ng, mt ngi phng th  cui sn gp cu cao tt s p cu, cn ng i  sn trc phi nhanh chng tch cc di chuyn thc hin bt li tt cu. Chin thut tn cng trong phng th: Khi phng th, i phng tn cng cu ng thng, bn mnh ht cu cao ngang cho gc; i phng tn cng cu cho gc, bn mnh ht cu cao bng ng thng, nhm t c mc ch iu ng i phng di chuyn. Sau , c th s dng k thut chn hoc cu cu st li buc i phng phi tin hnh thut i cng. S dng chin thut ny khi i ph vi i th c nhc im xoay ngi sang phi, tri khng linh hot v k thut nh treo, y cu st li yu, c th rt nhanh chuyn t phng th sang ginh quyn ch ng tn cng. 3. Mt s quy nh ca Lut Cu lng ((Quyt nh s 1154/Q-UBTDTT ngy 29 thng 6 nm 2006 ca B trng  Ch nhim y ban th dc th thao ban hnh Lut cu lng) 3.1. H thng tnh im Mt trn u s thi u theo th thc ba vn thng hai, tr khi c sp xp cch khc. Bn no ghi c 21 im trc s thng vn , ngoi tr trng hp: Nu t s l 20 u, bn no ghi trc 2 im cch bit s thng vn  hoc Nu t s l 29 u, bn no ghi im th 30 s thng vn . Bn thng mt pha cu s ghi mt im vo im s ca mnh. Mt bn s thng pha cu nu: Bn i phng phm mt  Li hoc cu ngoi cuc v  chm vo bn trong mt sn ca h. Bn thng vn s giao cu trc  vn k tip. 3.2. i sn Cc vn ng vin s i sn: + Khi kt thc vn u tin; + Khi kt thc vn hai, nu c thi u vn th ba; v + Trong vn th ba, khi mt bn ghi c 11 im trc. Nu vic i sn cha c thc hin nh nu  trn, th cc vn ng vin s i sn ngay khi li ny c pht hin v khi cu khng cn trong cuc. T s vn u hin c vn gi nguyn. 3.3. Giao cu Trong mt qu giao cu ng: + Khng c bn no gy tr hon bt hp l cho qu giao cu mt khi: C bn giao cu v bn nhn cu u sn sng cho qu giao cu. Khi hon tt vic chuyn ng ca u vt v pha sau ca ngi giao cu, bt c tr hon no cho vic bt u qu giao cu s b xem l gy tr hon bt hp l; + Ngi giao cu v ngi nhn cu ng trong phm vi giao cu i din cho nhau m khng chm ng bin ca cc giao cu ny; + Mt phn ca c hai bn chn ngi giao cu v ngi nhn cu phi cn tip xc vi mt sn  mt v tr c nh t khi bt u qu giao cu cho n khi qu cu c nh i. + Vt ca ngi giao cu phi nh tip xc u tin vo  cu; + Ton b qu cu phi di tht lng ca ngi giao cu ti thi im n c mt vt ca ngi giao cu nh i. Tht lng c xc nh l mt ng tng tng xung quanh c th ngang vi phn xng sn di cng ca ngi giao cu; + Ti thi im nh qu cu, thn vt ca ngi giao cu phi lun hng xung di; + Vt ca ngi giao cu phi chuyn ng lin tc v pha trc t lc bt u qu giao cu cho n khi qu cu c nh i ; + ng bay ca qu cu s i theo hng ln t vt ca ngi giao cu vt qua trn li, m nu khng b cn li n s ri vo ca ngi nhn giao cu (c ngh)a l trn v trong cc ng gii hn giao cu ); v + Khi c nh thc hin qu giao cu, ngi giao cu phi nh trng qu cu. Khi cc vn ng vin  vo v tr sn sng, chuyn ng u tin ca u vt v pha trc ca ngi giao cu l lc bt u qu giao cu. Khi  bt u, qu giao cu c thc hin khi n c mt vt ngi giao cu nh i, hoc khi c nh thc hin qu giao cu, ngi giao cu nh khng trng qu giao cu. Ngi giao cu s khng giao cu khi ngi nhn cu cha sn sng. Tuy nhin ngi nhn cu c xem l  sn sng nu c nh nh tr qu cu. Trong nh i, khi thc hin qu giao cu, cc ng i c th ng  bt c v tr no bn trong phn sn ca bn mnh, min l khng che mt ngi giao cu v ngi nhn cu ca i phng. CU HI 1. Anh (ch) hy trnh by tc dng, k thut chnh v m#t s quy nh trong Lut cu lng m anh ch  c hc. 2. Anh (ch) trnh by ni dung chnh ca cc chin thut thi u mn cu lng m anh ch  c hc. Chuyn  3: MN BONG CHUYN 1. Tc dng ca mn Bng chuyn S a dng ca cc k nng - k xo vn ng v hnh ng thi u khc nhau trong bng chuyn khng ch v cng  dng sc m c v cu trc phi hp s to iu kin pht trin cc t cht th lc ca con ngi nh: Sc nhanh, mnh, sc bn, mm do v tnh kho lo trong nhng ng tc phi hp hi ho. 2. Cc ng tc k thut 2.1. T th c bn, cc bc di chuyn 2.1.1. T th c bn Trong tp luyn v thi u bng chuyn, cc vn ng vin lun lun phi thc hin nhiu t th khc nhau, cc t th y c th phn chia thnh 2 loi chnh: T th chun b v t th nh bng a) T th chun b L t th ng ca u th trn sn thun li, hp l nht  quan st, phn on tt, di chuyn kp thi theo mi hng ti v tr cn thit  n nh bng. Mc ch ca t th ny l to iu kin tt nht  sn sng di chuyn.  c c t th ti u, din tch chn chm sn tng i nh, chn hi khuu khp gi, to thun li cho thc hin vic dng chn nhanh chng bt khi im t, chuyn trng tm c th ra ngoi gii hn im chng t v nhanh chng di chuyn theo hng bt k no . Cn c vo mc  h thp trng tm c th (ch yu  mc  khuu gi)  c cc t th chun b khc nhau: T th chun b thp, t th chun b trung bnh, t th chun b cao. T th chun b thp: Trong tp luyn v thi u bng chuyn, t th chun b thp thng c dng khi phng th  hng di hoc lc ym h cho ng i hay  nhng ng bng  tm thp. Yu l)nh ng tc: Hai chn ng m rng hn vai, hai gi khuu thp, i v cng chn to gc nh hn 900 (t th ngi xm). Trng lng c th dn phn ln ln chn sau (chn tr), bng hp li. T th chun b trung bnh: T th ny thng c vn dng khi  pht bng v l t th c bn c vn dng nhiu nht trong tp luyn v thi u bng chuyn v  t th ny ngi tp c th di chuyn nhanh nht. Yu l)nh ng tc: Hai chn m rng bng vai, chn trc chn sau cch nhau khong na bc (chn no trc l tu thuc vo v tr ng trn sn), i v cng chn to thnh gc khong 900- 1200. T th chun b cao: T th ny thng c p dng nhiu trong trng hp ngi tp ng st li  chun b chuyn hoc chn bng. Yu l)nh ng tc: Ging nh  t th chun b trung bnh nhng c khc l  t th ny hai gi t khuu hn v thn ngi gn nh thng ng, i v cng chn to thnh gc trong khong 1200 - 1450. Khi  t th chun b, ngi tp c th ng yn ti ch, chuyn ng ti ch nh nhng hoc di chuyn trng tm t chn ny sang chn kia, hoc nhn nhy ti ch bng hai chn  sn sng di chuyn theo cc hng khc nhau. Ngi tp  t th ng th thc hin cc ng tc di chuyn nhanh hn khi  t th t)nh. Khng ph thuc vo cc t th ng, chuyn ng sang cc pha: V trc - sang tri - sang phi - ra sau. T th ng hp l hn c l t th c bn (t th ng v t th t)nh). b) T th nh bng c hnh thnh sau khi di chuyn n bng hoc ngay t t th chun b sang t th nh bng. T th nh bng ty vo c im k thut ng tc: Chuyn bng cao tay, chuyn bng thp tay, p bng, chn bng.  cao ca t th nh bng biu hin  mc  khuu gi v c chia lm 3 loi: Cao, trung bnh, thp. Ty theo c im, tnh cht ng bng cing nh mc ch, yu cu k thut, chin thut, tnh hung  la chn t th nh bng cho thch hp.  Hnh  SEQ Hinh \* ARABIC 53 - Hnh t th nh bng 2.1.2. Cc bc di chuyn Di chuyn trong tp luyn v thi u bng chuyn l phng php di chuyn ca u th t v tr ny n v tr khc, l khu trung gian ni lin gia t th chun b v t th nh bng. Di chuyn trong tp luyn v thi u bng chuyn c cc cch sau: i, chy, nhy, ln ng. a) i (bc) c cc loi bc: Bc thng: c vn dng nhiu khi bng n c tc  chm, c li khng xa. Qu trnh thc hin thn ngi gn ging nh t th nh bng, mt theo di bng, tay co t nhin  tht lng. Kt thc giai on di chuyn cing l lc t th nh bng c thc hin. Bc lt: L phng php di chuyn mt hay nhiu bc lin nhau. Di chuyn bng bc lt th chn  pha di chuyn v hng cn thit phi di ng ra trc, chn kia bc tip theo, duy tr t th c bn. C th thc hin nhiu bc lin tc chn n k tip chn kia cho n khi dng li tr v t th nh bng. Qu trnh thc hin ng tc khng thay i  cao trng tm. Ngi  t th t nhin, hai chn khuu, hai tay co t nhin, mt theo di bng, khng cng c. Bc nhy: L phng php di chuyn c giai on hai chn ri mt t, tuy l bc nhy, nhng trng tm c th ch nng ln  mc  cn thit   to cho bc nhy c di thm. Khi thc hin bc nhy, chn bc trc co v nng cao i, chn bc sau p t bt nhanh, khp gi y c th chuyn ng theo hng di chuyn hi chch ln cao. Lc ny chn bc trc dui vn di v hng cn ti, hai chn ri mt t. nh bng xong, chn sau co t nhin, chn trc chm t bng mii bn chn, chn trc chm t ch yu bng gt chn. Khi hai chn chm t cing l lc t th nh bng c thc hin. Bc nhy thng vn dng trong cc trng hp sau: Khi khong cch gia ngi v bng khng xa nhng ln hn bc di chuyn; Khi khng kp s dng cc bc di ng khc. Bc cho: L phng php di chuyn hai chn bc cho nhau. Mun di chuyn sang tri th chn phi bc qua chn tri ri chn tri bc tip, trng tm c th chuyn nhanh sang chn va bc. Bc cho c bc cho trc v bc cho sau, s dng trong tn cng hay phng th vi c ly di chuyn khng xa. Bc xoc: Di hn bc thng. Khi thc hin, chn trc bc theo hng cn di chuyn, khi chn chm t th khuu gi nhiu, chn cn li dui t nhin hoc hi gp mt cht  khp gi, ngi  t th sn sng nh bng. Bc xoc c vn dng khi bng n tm thp, ch yu l bc sang ngang hay bc v pha trc. b) Chy c im ca chy l tng tc  xut pht, khong cch di chuyn ngn, t ngt thay i hng v dng li. Bc chy cui cng phi di nht v c kt thc bng ng tc hm li ca chn a ra trc. N gip cho ngi tp c kh nng dng li nhanh sau di chuyn hay thay i hng di chuyn. c) Nhy Trong bng chuyn c bt nhy  p bng, chn bng hoc bc nhy. Nhy  bt xa  bng phng th. Bt nhy c nhiu cch. - Bt nhy bng hai chn v mt chn; - Bt nhy ti ch v c . Bc nhy l bc di v c giai on bay trn khng. Ni cch khc, bc nhy l s phi hp gia i v chy. Di chuyn c th kt thc bng bc nhy v nh th cho php kt thc vic di chuyn nhanh hn. d) Ln ng Ln: Trong tp luyn v thi u bng chuyn l cc ng tc quay  xoay chuyn thn ngi. Ng: L phng php di chuyn gm c: Ng sp, ng nga, ng nghing. Ng c vn dng nhiu trong phng th nh: C nhy, ln nghing cu bng, ng nga chuyn bng. Ng khng ch l phng php  bng thun li, nhanh m cn l bin php bo v thn th khi  bng. 2.2. K thut chuyn bng cao tay c bn (chuyn bc 2) Chuyn bng l mt k thut c bn trong thi u, chuyn bng khng n thun l k thut phng th m n cn mang tnh tn cng, nht l gi vai tr chnh trong phi hp tn cng. Trc khi chuyn bng, ngi chuyn bng ng  t th c bn chn trc, chn sau, trng lng c th dn vo chn trc. Nu ng i chuyn bng n t pha tri th bc chn phi ln trc v ngc li. Ngi chuyn bng khi di chuyn ti v tr n bng bng bc thng, bc chy  y iu quan trng l ng tc xut pht phi nhanh, tng nhanh tc   mt phn ba qung ng u tin, ri sau  t t dng li  chn v tr n bng  chuyn bng ti a ch cn thit.  t th c bn, hai chn hi khuu  khp gi (gc gp khp gi khng nh hn 900). Khi bng ti gn th hai chn bt u ng tc phi hp chuyn bng bng cch dui mnh khp gi, y ngi ln hi chch ra pha trc. Sau  l ng tc ca hai tay, vn dui mnh khp khuu  to hng tay c bn ca bng khi chuyn i. Hot ng vn dui tay y bng c thc hin nh chuyn ng thng nh trc khp c tay so vi trc khp vai. Khi thc hin ng tc y bng i, hai chn p dui mnh v nhanh chng kt hp vi hai tay vn dui khp khuu nhng chm hn.  iu chnh hng bng, hai lng bn tay phi vung gc vi hng bng chuyn i, khi tay chm y bng th bn tay hi n ra sau. Chc nng thc hin y bng ca cc ngn tay cing khc nhau. Cc ngn ci n ra sau chu lc hon xung chnh v cng vi cc ngn tay khc bt y bng theo hng chuyn. Cc ngn tr v ngn gia l b phn bt y chnh ca bn tay cn cc ngn eo nhn v ngn t ch gi pha bn ca bng v iu chnh hng bng i. Khi bng n trn cao  pha sau u, th c th dng ng tc nhy chuyn bng. Chy  v nhy chuyn bng gn ging vi p bng.  thi im dng trn khng hai tay a ln trn u cao hn chuyn bng bnh thng, hai tay tham gia y bng tch cc kt hp vi cc hot ng ca lng v chn. ng tc nhy chuyn ch c th p dng khi chuyn bng nhanh. Hiu qu tt nht ca chuyn bng l bt nhy  im cao nht. K thut chuyn bng cao tay c bn thng c vn dng  3 t th chnh l: T th thp, t th trung bnh v t th cao. Chuyn bng  t th thp khc vi k) thut chuyn bng  t th trung bnh v cao, v  t th ny trng tm ngi chuyn bng phi thp hn v thng p dng ng tc khuu chn v trc hoc v bn phi hay tri. Chuyn bng  t th thp thng p dng vi ng bng n thp, do  khi chuyn vai ngi chuyn phi hi a v sau mt cht v ch  cc ngn tay chm vo bng  pha di ca qu bng. Chuyn bng  t th thp, nn s phi hp v s h tr ca hai chn khi chuyn rt t, ch hi dui v khng c s phi hp ton thn. V vy khi chuyn bng i, ng tc vn thng ca hai tay y bng i phi tch cc hn nhiu so vi t th khc. Khi chuyn bng  t th thp, sau khi chuyn thng kt hp vi ng trc, sau hoc sang bn. Khi chuyn bng bng hai tay kt hp vi ng nga, ngi chuyn hu nh  t th ngi vo chn sau, chuyn xong do mt thng bng nn phi ng ngi ra sau, mng chm t trc, tip n l lng. Ngi lc ny co li, u gp vo ngc, chn co ln. Khi chuyn bng bng hai tay  di thp vi t th ng nghing l khi bng  xa pha bn cnh. Ngi chuyn di chuyn sang ngang, bc cui cng bc di hn, trng tm dn vo chn trc v h thp  m bo bng  trc mt trong phm vi tay khng ch tip cn vi bng. Khi chuyn mun iu chnh hng bng i th dng bn chn tr xoay v hng nh chuyn bng i.  Hinh  SEQ Hinh \* ARABIC 54 - Chuyn bng cao tay 2.3. K thut chuyn bng thp tay c bn (chuyn bc 1) Chuyn bng thp tay (m bng) l k thut s dng cng tay, bn tay d chuyn bng i, din tip xc gia tay vi bng rng nhng im tip xc li t hn chuyn bng cao tay, do  hn ch c phm li k thut nh dnh bng, hai ting. m bng l k thut phng th dng ch yu   pht bng,  p bng v cu bng. m bng trong bng chuyn c tc dng:  c nhng ng bng nhanh, mnh, thp v kh khi i phng tn cng sang. Phm vi khng ch rng,  c nhng ng bng  xa thn ngi. Cu trc k thut n gin, d tip thu v thc hin thun li hn k thut chuyn bng cao tay. m bng gm cc k thut chnh: m bng hai tay; m bng mt tay v ln ng cu bng; dng thn ngi, dng chn  bng m bng bng hai tay l k thut dng khi thc hin bng i v hng bng n  pha trc mt, gn nh cng qu o chuyn ng nhng ngc chiu. T th chun b: Ngi ng  t th trung bnh thp, hai chn rng bng hoc hn vai, hai tay co t nhin  hai bn sn, mt quan st bng, thn hi gp. Khi ngi tp xc nh chnh xc c im ri ca bng v  tm thch hp th hai tay a ra  bng. Hai tay dui thng, hai bn tay t cho ln nhau v nm li, bn tay n bc ly bn tay kia, hai ngn ci song song k nhau. nh bng: Khi bng n  tm ngang hng, cch thn ngi khong gn mt cnh tay th thc hin nh bng. Lc ny chn p t, dui khp gi, nng trng tm thn th v nng tay. Hai tay c chuyn ng t di ln v dng phn gia cng tay m pha di bng kt hp vi nng tay  mc  cn thit. Khi hai tay chm bng cing l lc gp c tay xung di lm cng cc nhm c cng tay, kt hp vi hp bng v gi chc b vai vi khp khuu. Hai tay thng - chc, hai bn tay nm v p cht vo nhau, ton thn hi lao v trc.  Hinh  SEQ Hinh \* ARABIC 55 - m bng Nu bng n vi lc nh, va phi th kt hp vi p chn, nng nhanh tay  y bng i. Nu bng n vi tc  nhanh, lc mnh th hn ch nng tay m ghm tay  bng bt i theo mun. Gc  ng bng i ph thuc gc  tay m bng. Gc ca tay m bng l gc to bi mt phng t v cnh tay m bng. Gc  ca tay m bng cn ph thuc gc  ca ng bng n. Gc  bng n l gc to bi mt phng mt t v ng bng n. Nu gc  ca ng bng n nh th gc  ca tay m bng ln. Trong tp luyn v thi u bng chuyn, trong iu kin cn vn dng c th, tu thuc c im gc  ca ng bng n v  cao ca ng bng mun chuyn i m quyt nh gc  ca tay m bng cho ph hp.  Hinh  SEQ Hinh \* ARABIC 56 - Dng thn ngi, dng chn  bng 2.4. K thut pht bng thp tay trc mt T th chun b: ng mt hng vo li. Chn phi t sau (cng pha vi tay thun nh bng) cch chn tri t trc na bc, chn trc mii chn thng gc vi ng bin ngang, trng tm dn vo chn sau. Tay tri (tay khng thun nh bng) cm bng a v trc bng. - Tung bng: Tay tri tung qu bng ln cao 25 - 30 cm v hi chch ln trc mt cht. - Vung tay nh bng: Cng lc tay tri tung bng, trng lng c th chuyn v chn sau, gi hi khuu, tay phi (tay thun nh bng) vung ra sau. Khi nh bng tay dui thng t nhin vung t sau - xung di - ra trc - ln trn theo hng vung gc vi li. Dng bn tay nh vo phn sau, pha di v tm bng  tm ngay tht lng. Khi nh bng trng tm c th chuyn dn t sau ra trc. Kt thc ng tc nh bng, thn ngi v tay vn thng theo hng bng, nhanh chng bc chn sau ln  gi thng bng v vo sn. Kiu pht bng ny c c im l khi pht ngi tp ng  t th mt i din li, im tay tip xc nh bng thp hn khp vai. Bng c tung trc mt. Tay vung to thnh mt phng vung gc vi li. Tip xc bng  tm ngang tht lng. Pht bng thp tay nghing mnh: - T th chun b: Ngi tp ng hng v vai tri hng vo li (nh tay phi), hai chn m rng bng hoc hn vai, hai bn chn gn nh song song vi nhau, trng tm dn u vo hai chn, tay tri cm bng  tm ngang tht lng. - Tung bng: Tay tri tung bng ln cao 40 - 50cm hi chch v pha trc mt. - Vung tay nh bng: Lc tung bng thn ngi hi xoay sang phi, hai chn hi khuu, trng tm dn vo chn sau. Tay phi a xung v vung ngang ra sau, tay dui t nhin vung t sau ra trc v dng ci bn tay nh vo phn sau, di tm bng. Thi im tay chm bng  tm ngang ngc. Khi nh bng, trng tm c th chuyn sang chn tri, ng thi xoay thn sang tri, mt hng li v nhanh chng bc chn phi ln  gi thng bng v vo sn chun b thi u. K thut pht bng ny c c im l khi pht ngi tp ng t th chun b vai hng li, im tay nh vo bng  tm thp hn vai. C hai cch pht bng thp tay nghing mnh: - Cch 1: Vung tay phi xung di ra sau theo mt phng nghing so vi mt t mt gc 450, khi tay phi ra sau th tay hi h thp xung, sau  chuyn ng t sau - sang phi - ra trc nh vo phn sau pha di tm bng  tm ngang tht lng. Bn tay cng khitip xc vi bng. Khi nh bng xong tay phi vn theo hng bng pht v dng li.  Hinh  SEQ Hinh \* ARABIC 57 - Pht bng thp tay nghing mnh - Cch 2: Pht bng thp tay cao bng (cy nn) + ng t th chun b: Vai tri hng li, hai chn hi khuu  h thp trng tm. Tay tri cm bng trc mt. + Tung bng: Tay tri hi h xung v tung bng thng ln cao 40 - 50 cm. + Vung tay nh bng: Tay nh bng t di ln, tip xc bng l phn cnh ca ngn ci v ngn tr, nh vo phn di bng hi lch tm v pha sau lm cho bng i thng ln cao chch vo sn. + Sau khi pht, quay mt vo li, bc nhanh vo sn chun b thi u. K thut ny t khi s dng. Trng hp tay tri l tay thun nh bng th p dng ngc tay li.  Hinh  SEQ Hinh \* ARABIC 58 - Pht bng thp tay nghing mnh 2.5. K thut pht bng cao tay trc mt - T th chun b: Ngi tp ng mt quay vo li, chn tri trc mii chn thng gc vi ng bin ngang, chn phi sau (chn trc cch chn sau na bc) trng lng c th dn u trn c hai chn, tay tri cm bng  pha trc. - Tung bng: Tay tri cm bng a ln ngang tm mt th tung bng  trc mt ln cao hn u t 80 - 100cm thng ln trn nhng hi chch sang phi (tay nh bng). Khi tung bng ngi pht cing c th hi khuu gi h thp trng tm, sau  vn thng hai chn ln kt hp vi ng tc tung bng nhp nhng. Ch : Khi tung bng nu bng  tm thp th ng bng s khng chnh xc. - Vung tay nh bng: Cng lc tay tri tung bng ln cao, tay phi co li v chuyn ng t trc  ln cao  ra sau, thn trn ng v sau, mt nhn theo bng. Khi bng t trn ri xung ti tm tay gi thng th nh mnh vo pha sau, phn di tm ca bng bng bn tay m vi cc ngn tay chm t nhin . K) thut pht bng ny c c im l khi pht bng ngi  t th c bn mt i din vi li, tay tip xc lc nh bng  tm cao. Bng tung cao hn u khong 1-1,5m v hi chch v trc, tay phi vung ln trn, hi gp  khp khuu v ko cn ra sau. Gc gp  khp khuu ln hn 900 . Cng lc vung tay, vai phi v u chuyn ng ra sau, vng ngc v tht lng cng. Khi nh bng, tay phi dui mnh  khp khuu, a tay vn ln cao kt hp vi nng vai v vung tay ra trc nh bng (gc nghing vn tay khong 800) t pha sau hi xung di  bng chuyn ng ra trc  ln cao.  Hinh  SEQ Hinh \* ARABIC 59 - Pht bng cao tay trc mt 2.6. K thut chn bng Chn bng nhm mc ch: To mi iu kin thun li cho ng i tn cng, gim sc uy hip ca i phng (khng phi mc ch chn bng  n im). K thut chn bng c 3 giai on: T th chun b: Sau khi pht bng xong th phi sn sng bm st li  chun b chn bng, ngi tp thng phi ng cch li chng 0,25m  0,35m. Trc ht phi quan st v pht hin mc tiu (im tn cng), nm vng c im p bng ca i phng v hng p bng  quyt nh v tr chn bng. Phi lun lun ng i din vi hng bng ti, cho nn phi di chuyn dc theo li. Sau khi xc nh v tr gim nhy ri, hai chn ng song song cch nhau khong mt bn chn, hai tay co ln pha trc cao hn tht lng  chun b nhy. Nhy v chn bng: Thi gian nhy ph thuc vo tnh cht v tm bng cao thp. Bng cao th nhy chm, bng thp th nhy sm. Nhng ni chung phi nhy sau ngi p mt cht, phi quan st hot ng tay ca i th p bng  quyt nh nhy chn. Thng thng l ng ti ch nhy ln hoc nhch ln mt bc, hai u gi khuu xung, hai cnh tay a st thn ngi theo bn sn t di ln ly  bt ln cao. Nhy ti tm cao nht, tip tc quan st ln cui cng, nhanh chng a hai tay cn ng bng p. Tay a ln khng dui ht mc  khi cn thit c th chuyn hng chn bng c d dng. Khi chn bng bn tay m nh khi chuyn bng, hi nga ra pha sau, cc ngn tay hi ln gn  khi bng chm tay s bt bng ln. Hai bn tay cch nhau chng na qu bng  bng khng th lt qua.Hai ci tay phi st mp li nu xa qu, bng d b lt xung theo ngi. Sau khi chm bng, khng c gp c tay theo, nh vy d b chm li. Ri xung t: Khi chn bng xong ri xung t bng mii bn chn v tip tc quan st   phng i phng tn cng nhng nu bng bt tr li trong sn mnh th phi nhanh chng li xung chun b p bng.  EMBED Photoshop.Image.18 \s  Hinh  SEQ Hinh \* ARABIC 60 - Nhy v chn bng  EMBED Photoshop.Image.18 \s  Hinh  SEQ Hinh \* ARABIC 61 - Ri xung t 2.7. K thut p bng theo phng ly  p bng l mt phng thc tn cng ch yu khi thi u bng chuyn. Mun lm cho chin thut bin ho mun hnh mun v, mt yu cu rt ln i vi mi u th l phi c trnh  k thut iu luyn, bit nhiu kiu p v p nhiu hng khc nhau, trong nhng tnh hung khc nhau. Nhng mun p c nhiu kiu, nhiu cch, u th phi c trnh  c bn vng vng vi phng php p ch yu. K thut chn bng c 3 giai on: a) Chun b T th chun b ca k thut p bng: ng cch li khong 2m  3m (nu ng st li th khng c ch ly  v nhy ln s b chm li). Khng nn ng nguyn mt ch m nn x dch nh  c th sn sng iu chnh bc nhy v gc  chy ly . u gi hi chng, thn ngi hi ng v pha trc trong sn, mt theo di ngi chuyn bng. b) Chy   to c c bt nhy cao th ly  phi tht chun, thng th vn ng vin s thc hin 3 bc  ri gim nhy. Thi gian chy : y l bc quan trng nht, v nu vn ng vin ch cn ly  sm hoc chm hn mt cht thi th vn ng vin s khng thc hin tt c pha p bng. Chy  c thc hin khi bng va ri khi tay ngi chuyn 2. Lc ny vn ng vin phi xc nh im ri ca bng tht chun v thc hin 3 bc chy  ti v tr . Gc  ca ng ly  (so vi li) ph thuc vo kh nng ngi p, ngi p gii c th ly  vi gc  ln hn, c khi thng gc vi li (900). Nu p km hoc mi tp m chy gc  ln th ngi s chm vo li, v ng bng p d b chn cho nn gc  ly  (so vi li) thng thng t 350  500; vi ngi mi tp th trung bnh 450.  bc  cui cng, chn sau ca vn ng vin thu chm v bng chn trc v thc hin gim nhy bng c 2 chn. Gim nhy: Sau khi kt thc bc chy , phi lm th no  khinhy ln c th p bng  tm trc mt. Gt chn  bc cui cng va t xung t v hai chn ngang nhau, thn ngi vn ng v pha trc, th khuu u gi thp xung v chuyn sc gt chn ln mii chn  bt ln. Mun bt c cao phi dng sc bt t mii bn chn ln u gi, ti khp hng v. ng thi phi phi hp nh tay, tc l trc khi gim nhy, nh mnh hai tay ra pha sau, khi chn  khuu ht mc th hai tay nh xung thng gc vi mt sn. Khi bt ln n im cao nht th tay   t th sn sng p bng. Nhy v p: Bng nng cao hay thp tu theo qu p cao, trung bnh hay thp. Nhng im chm bng vn phi  tm cao nht cho nn bt c p kiu no cing phi nhy tht cao. Ri xung: Sau khi p xong, mun cho ngi ri xung khng b mt thng bng, chm li hay vt qua vch gia th phi th lng cc bp tht, ri xung bng mii bn chn, hai bn chn xoay theo chiu li, u gi hi khuu.  c bit ch khi ri xung khng c lao ngi v pha trc theo hng p bng, nu khng vn ng vin s b chm chn sang sn i phng v lp tc mt im. C gng gi hng li v ri xung theo phng thng ng.  Hinh  SEQ Hinh \* ARABIC 62 - Nhy v p c) Nhng iu cn ch khi p bng nng xa hay gn li Khi bng nng xa li: im gim nhy phi  su trong tm bng,  ngi gn bng hn, thn ngi ng ra sau nhiu hn bt mnh v pha trc  tng thm sc mnh p bng. Phi gp bng trc gp tay. Khi gp bng khng c ci xung, m ch co mnh cc bp tht bng, cnh tay khi h xung theo  bng phi ngng li mt cht, nh vy bng t va vo li. Khi bng nng gn li: Gc  ng ly  phi thu hp li. Khi p bng ch yu phi dng sc cnh tay trc v c tay, gp bng rt t. Nh vy mi trnh c li chm li. 3. Mt s quy nh ca Lut Bng chuyn (Quyt nh s 488/Q-UBTDTT ngy 12 thng 3 nm 2007 ca B trng  Ch nhim y ban th dc th thao ban hnh Lut bng chuyn) 3.1. i bng - Mt i gm ti a 12 vn ng vin (6 vn ng vin thi u v 6 vn ng vin d b), 1 hun luyn vin trng, 1 hun luyn vin ph, mt sn sc vin v mt bc s). - Ch cc vn ng vin  ng k trong bin bn thi u mi c php vo sn v thi u. Khi hun luyn vin v i trng  k vo bin bn thi u th khng c thay i thnh phn ng k ca i na 3.2. Th thc thi u c mt im khi: + Bng chm sn i phng; + Do i i phng phm li; + i i phng b pht. Phm li: Khi mt i c hnh ng nh bng sai lut hoc phm lut bng hnh ng no khc th trng ti thi ci phm li, xt mc phm li v quyt nh pht theo lut. + Nu hai hay nhiu li xy ra lin tip th ch tnh li u tin. + Nu hai i cng phm hai hoc nhiu li th x hai i cng phm li. nh li pha bng  Hu qu ca thng mt pha bng: Mt pha bng l chui cc hnh ng nh bng tnh t thi im ngi pht bng nh chm bng n khi trng ti thi ci "bng cht" . + Nu i pht bng thng pha bng  th i pht bng c mt im v tip tc pht bng. + Nu i i phng  pht bng thng pha bng  th i  c mt im v ginh quyn pht bng. Thng mt hip: i thng mt hip (tr hip th 5 - hip quyt thng) l i c 25 im trc v hn i kia t nht 2 im. Trng hp ha 24 - 24, phi u tip cho n khi hn nhau 2 im (26 - 24, 27 - 25...) Thng mt trn: + i thng mt trn l i thng 3 hip. + Trong trng hp ha 2 - 2, hip quyt thng (hip 5) u n 15 im v i thng phi hn t nht 2 im. B cuc v i hnh khng  ngi u: + Nu mt i sau khi  c mi n thuyt phc vn t chi khng u, i  b tuyn b b cuc v b thua vi kt qu ton trn 0  3; mi hip 0 - 25 . + Nu mt i khng c l do chnh ng  c mt ng gi thi u th b tuyn b b cuc v x l kt qu thi u b thua vi kt qu ton trn 0  3; mi hip 0 - 25. + Mt i b tuyn b khng  i hnh thi u mt hip hoc mt trn th b thua hip  hoc trn . i i phng c thm  s im v s hip cn thiu  thng hip trn . i c i hnh khng  ngi u b gi nguyn s im v kt qu cc hip trc . CU HI 1. Anh (ch) hy trnh by tc dng, k thut chnh v m#t s quy nh trong Lut bng chuyn m anh ch  c hc. Chuyn  4: MN BONG R  1. Tc dng ca mn Bng r Bng r vi nhiu ng tc t nhin a dng khc nhau nh i, chy, dng, quay ngi nhy bt, nm bng v y bng c thc hin trong iu kin thi u i khng gip cng c h thn kinh, c quan vn ng, thc y nhanh s trao i cht v tng cng kh nng hot ng ca h thng c quan trong c th. Tp luyn thi u bng r c tc dng thc y s pht trin ton din cc t cht vn ng cho ngi tp nh: Sc nhanh, sc mnh, sc bn, mm do, kho lo v kh nng phi hp vn ng. 2. Cc ng tc k thut 2.1. Cch cm bng v t th chun b v di chuyn 2.1.1. Cch cm bng - Cch cm bng ph thuc vo vic m vn ng vin mun lm tip theo: chuyn, nm, dn bng; - Lun cm bng vi c tay  hnh ln v th gin, cc ngn tay s iu khin qu bng; - Khng c  bng l liu m phi che chn; - Tri rng cc ngn tay to nht c th; - Cm bng thit chc  thi gian bng tip xc vi bn tay lu nht c th, thi gian bng  ngoi tay cng lu cng  l nhiu s h cho i th; -  cnh tay cn li trong trng thi che chn, mt lun nhn ln quan st i th v ng i ch khng nhn bng. 2.1.2. T th chun b ng chn trc, chn sau khong cch hai chn rng bng vai, trng tm thp v dn u vo 2 chn, 2 gi hi khuu, mt quan st hng chuyn. Hai tay cm bng  2 bn li v na sau ca bng, cc ngn tay xe t nhin, bng tip xc vo phn chai tay v cc ngn tay, lng bn tay khng chm bng. Cnh tay th lng t nhin, bng   pha trc bng trn. 2.1.3. Di chuyn Di chuyn ca vn ng vin bng r trn sn l mt phn ca h thng nhng ng tc nhm gii quyt nhim v tn cng mt cch c th. Nh c nhng ng tc ny vn ng vin c th chn v tr ng, thot khi s km bm ca i phng  bt bng, chuyn bng, dn bng ng thi li ko i phng theo mnh  to khong trng cho ng i thc hin mc ch tn cng ca i. Cc ng tc di chuyn l c s ca k thut bng r.  di chuyn trn sn, vn ng vin s dng cc ng tc: i, chy, nhy, dng v quay ngi. i: Trong thi u bng r, ng tc i ch  s dng khi thay i v tr trong thi gian ngn hoc gim cng  thi u. Khc vi i b bnh thng, trong bng r khi i gi hi co v iu ny gip vn ng vin lun c kh nng tng tc bt ng. Chy: Gm c chy li, chy nghing v chy bin hng. Chy li: Trong bng r khi cn quan st ngc vi hng di chuyn th ngi ta s dng k thut chy li. Chy li l phng php tt nht  nhn nhng qu bng t di ln, hoc chy li trong phng th  quan st tnh hnh tn cng ca i phng trn sn. Khi chy u gi hai chn lun gp, thn trn hi ng v trc, lng quay v hng nh di chuyn. Chy nghing: Trong thi u bng r  d quan st c tnh hnh trn sn, vn ng vin thng s dng ng tc chy nghing. Khi chy nghin ng tc chy nh chy t nhin, hai mii chn lun hng v pha di chuyn song thn trn v mt vn quay v pha c bng  quan st. Chy bin hng: ang chy vn ng vin t ngt thay i hng di chuyn nhm mc ch thot khi ngi km. Khi chy mun i hng cn s dng chn nghch vi hng mun di chuyn p xung t sau  c thn ngi xoay v hng   di chuyn. Mun chy chuyn hng c kt qu khi c ngi phng th th phi du c nh trc khi lm ng tc, tc  trc khi di chuyn chm, sau  chuyn hng phi nhanh. Nhy: Trong bng r nhy c s dng nh nhng ng tc c lp v l mt phn quan trng ca nhiu ng tc k thut khc. Trong thi u cc ng tc tranh bng, chuyn bt bng, nm r v cp bng di r u yu cu vn ng vin cn c k thut bt nhy tt. C 2 cch thc hin k thut nhy: Nhy bng 2 chn v nhy bng 1 chn. Nhy bng 2 chn: ng tc ny thng c thc hin khi ng ti ch v c dng nhiu trong nhy tranh bng, nm r v cp bng di r. Trc khi nhy, 2 chn khuu gi, h thp trng tm sau  dng sc mnh p 2 chn t gt chuyn ln mii bn chn vn mnh thn ng thi 2 tay vung t di a ra trc  ln trn  thc hin tranh bng. Nhy bng 1 chn: Thng c thc hin khi c chy .  s dng ti a qun tnh chy , bc cui cng trc khi dm nhy cn di hn bc trc  v t gt chn chm t. Tip  khuu gi  h thp trng tm v khi bt ln th p mnh chn t gt ln mii, ng thi 2 tay vung t thp ln cao, chn lng nh mnh t sau ra trc, ln trn  gp phn y c th ln cao. Sau khi bt nhy ln cao  thc hin cc ng tc k thut vn ng vin cn chun b  c th tip t nh nhng bng vic gp chn  gim chn ng. Dng: L loi ng tc c thc hin t ngt  thot khi ngi phng th. Ngi tn cng ang di chuyn t nhin dng li  thot khi i phng khi c bng trong tm tay, hoc  nhn bng ca ng i chuyn cho. C 2 loi dng: dng bng 2 bc v nhy dng. Dng bng 2 bc: Thng p dng khi tc  di chuyn nhanh. Khi ang chy mun dng li bng 2 bc th bc th nht t gt chn v xoay ra pha ngoi so vi hng chy, trng tm h thp. Bc th hai mit bn chn xung t  gim tc , ngi xoay chch theo mii bn chn ca bc th nht. Nhy dng: Thng p dng khi tc  di chuyn va phi. Khi ang chy mun dng li th dng mt chn p t  nhy ln khng, thn trn hi ng sau. Khi ri xung hai chn cng mt lc hoc ln lt chm t. Khi chm t ngi hi ng v pha sau, 2 chn khuu dng mp bn chn mit xung t.  Hnh  SEQ Hinh \* ARABIC 63 - Dng Quay ngi: Thng dng  thot khi ngi phng th, trnh c hnh ng ph cp bng ca i phng. C hai cch quay ngi: Quay trc v quay sau. Nu chn di chuyn quay ra trc mii chn tr th gi l quay trc. Nu chn di chuyn quay ra sau gt chn tr th gi l quay sau. Khi quay ngi, hai gi chng, trng tm thp, hai chn tch rng bng vai, trng tm dn vo chn tr. Chn tr tip t  na trc ca bn chn v khi quay th p mnh kt hp vi ng tc xoay thn trn v trc hoc sau. Trng tm khi quay khng nhp nh.  Hinh  SEQ Hinh \* ARABIC 64 - Quay ngi 2.2. K thut dn bng K thut dn bng trong bng r c hai kiu quen thuc l dn bng cao tay v thp tay. Cch no th vn ng vin cing phi chi tt c 2 tay nu khng mun b lc nhp. Tc  dn bng ph thuc trc ht vo  cao bt li ca bng t mt sn v vo gc nghing to thnh ng bay ca bng khi chm sn v hng thng ng t mt sn. Bng bt li cng cao v gc nghing cng nh th tc  di chuyn cng ln. Khi bng bt li thp v gn so vi chiu thng ng, vn ng vin dn bng chm v c th thc hin dn bng ti ch, hai gi khuu, trng tm thp, thn lao v pha trc v hi nghing v pha c bng, mt quan st tnh hnh trn sn, bn tay xe rng t nhin, cnh tay, c tay v cc ngn tay th lng t nhin. K thut dn bng cao tay l k thut dn bng c bn, c s dng khi khng c i phng km cht. ng tc chn: Chn chy t nhin nh bnh thng, ngi hi  v pha trc. ng tc tay: Tay xe t nhin, bm vo bng  cc chai tay,  pha trn ca bng. Bng cch ngi 1 cnh tay,  pha trc, ngang tm ngc. ng tc ton thn: Khi dn bng th bng nm trn mt phng ca chn v tay dn bng, bng cao ngang tm ngc, cch ngi 1 cnh tay, ngi hi  v pha trc. Tay tip xc bng c  bm vo bng sau  p bng xung u v pha trc. Khi bng bt ln th n bng t di, hon xung ln ngang tm ngc sau  tip tc p bng xung. ng tc p bng xung s dng cnh tay v gp bn tay l ch yu. Lc u mi tp c th nhn vo bng. Khi cm gic tt hn th tm nhn ch yu l v pha trc v hai bn. K thut dn bng thp tay ng tc chn: Khi b i phng km cht th trng tm s h thp, h gi to cho c th  vng vng khi va chm vi i phng. Khi tn cng tc  th chn s chy tc  nh chy 100m, ngi  v pha trc. ng tc tay: Tay xe rng, bm vo bng  cc chai tay,  pha bn ca bng. Bng  cnh ngi, bn tay dn bng, ngang tm tht lng. ng tc ton thn: Khi dn bng th bng khng nm trn mt phng ca chn v tay dn bng m bng s hi lch v pha tay dn bng, bng cao ngang tm t u gi n tht lng, ngi  v pha trc khi dn bng tc . Tay tip xc bng  bn bng, c  bm vo bng sau  p bng xung theo chiu t phi sang tri. Khi bng bt ln th n bng t di, hon xung ln ngang tm gi n tht lng sau  tip tc p bng xung. ng tc p bng xung s dng cnh tay v gp bn tay l ch yu. Lc u mi tp c th nhn vo bng. Khi cm gic tt hn th tm nhn ch yu l v pha trc v hai bn.  Hinh  SEQ Hinh \* ARABIC 65 - Dn bng 2.3. K thut chuyn bng va bt bong hai tay trc ngc T th ng chun b: ng chn trc, chn sau khong cch hai chn rng bng vai, trng tm thp v dn u vo 2 chn, 2 gi hi khuu mt quan st hng chuyn. Hai tay cm bng  2 bn li v na sau ca bng, cc ngn tay xe t nhin, bng tip xc vo phn chai tay v cc ngn tay, lng bn tay khng chm bng. Cnh tay th lng t nhin, bng   pha trc bng trn.  Hinh  SEQ Hinh \* ARABIC 66 - Cch cm bng Khi chuyn ngi ng nhanh v trc, chn sau p t, 2 tay a t di ln trn to thnh mt ng vng cung nh, c tay hi b v dui cnh tay v hng chuyn. Khi tay  gn thng ht dng lc c tay, cc ngn tay (tr, gia v ci) y bng. Bng ri tay cui cng  ngn tr v gia.  to nn ng bng i mnh, cc ngn tay phi mit vo bng v khi bng ri tay lng bn tay hi xoay ra ngoi. Sau khi bng ri khi tay, 2 tay dui thng, trng tm dn v hng chuyn, kt thc ng tc hai lng bn tay hng vo nhau.  Hinh  SEQ Hinh \* ARABIC 67 - Bt bng hai tay trc ngc 2.4. K thut bt bng bng mt tay ng tc ny c s dng nhiu trong thi u,  bt nhng qu bng xa thn ngi m 2 tay khng bt c. Phm vi khng ch ca ng tc ny rng hn so vi bt bng bng 2 tay, song kh v khng chc. T th chun b: ng chn trc, chn sau, khong cch gia 2 chn rng bng vai, gi khuu, thn trn quay v hng bng n. Khi thc hin ng tc, cn tch cc a tay ra n bng. Bn tay v cc ngn tay khng gi cng, hng v pha bng ti. Khi bng va chm cc ngn tay th a tay ra sau xung thp dng lc hon xung ca c tay v cc ngn tay gi bng li, (dng nh tip tc chuyn ng theo ng bay ca bng) ng thi quay ngi mt cht v pha tay bt bng  h tr cho ng tc ny. Kt thc gi bng bng 1 tay, sau  gi cht bng bng 2 tay  sn sng thc hin ng tc tip theo  Hinh  SEQ Hinh \* ARABIC 68 - Bt bng bng mt tay 2.5. K thut bt bng bng hai tay Bt bng bng 2 tay l ng tc c s dng nhiu trong thi u, c th bt bng t mi hng n v n rt c bn, bt d dng, bo v bng tt, tin cho lm ng tc tip theo, song phm vi bt bng hp. T th chun b: Hai chn ng song song hoc chn trc, chn sau tch rng bng vai, gi khuu, thn trn quay v hng bng n. Khi bt bng hai tay a thng v hng bng n, cc ngn tay m th lng t nhin, hnh thnh ging nh chic phu, khong cch gia hai bn tay nh hn ng knh ca bng, 2 ngn tay ci to thnh hnh ch A.  Hinh  SEQ Hinh \* ARABIC 69 - Tay bt bng B phn tip xc bng u tin l cc ngng tay, sau  nhanh chng hon xung a bng nm gn vo 2 lng bn tay, ng thi khp c tay gn vo nhau v hai tay hi gp li  khp khuu ko v ngc  bo v bng v chun b lm ng tc tip theo.  Hinh  SEQ Hinh \* ARABIC 70 - Bt bng bng hai tay 2.6. K thut nm r bng mt tay trn vai y l mt k thut tng i ph bin  nm r  c ly xa, trung bnh. K thut ny hay c cc i tin tin s dng trong cc cuc thi u nht l khi nm pht. T th chun b: Hai chn ng tch rng bng vai, chn trc chn sau, tay no nm r th chn  ng trc, trng tm dn vo chn trc hai tay cm bng trc ngc, cc ngn tay m rng t nhin, hai khuu tay co p st hai bn sn mt nhn hng nm. Khi nm r: Hai tay a bng theo ng xin ln bn trn trc mt bn tay nm (cao trn vai), tay nm t pha qu bng, vai v khuu tay hng r, khuu tay h thp, tay kia xe rng gi pha bn chch v trc qu bng. Sau khi a bng ti v tr trn vai th ng thi h thp trng tm. Tip  2 chn p t to nn lc chuyn qua thn ti cnh tay n cng tay. Khi tay gn thng ht th dng sc ca c tay v cc ngn tay gp v mit theo bng. im tip xc vi bng cui cng l 2 ngn tr v gia. Sau khi bng bay ra, thn ngi vn ln cao v trng tm dn vo chn trc. Do sc mit ca cc ngn tay, bng xoy ngc tr li theo trc ngang.  Hinh  SEQ Hinh \* ARABIC 71 - Nm r bng mt tay trn vai 2.7. K thut nm r bng hai tay trc ngc K thut ny li dng sc ca 2 tay  nm r t nhng khong cch xa, nu khng c s cn ph tch cc ca ngi phng th. Phng php nm ny c tip thu nhanh bi v cu trc ng tc ca n gn ging vi chuyn bng 2 tay trc ngc. T th chun b: ng chn trc chn sau, hoc song song, hai chn rng bng vai, trng tm thp, 2 gi khuu. Cc ngn tay ca 2 bn tay cm bng xe rng t nhin, gi bng 2 bn chch na pha sau qu bng, 2 u ngn tay ci hi chch hnh ch  bt . Bng tip xc vo cc ngn tay v phn chai ca bn tay, lng bn tay khng tip xc bng, c tay th lng, 2 cng tay a bng ln pha trc. Khi nm r: Hai chn p t vn ngi ln cao v pha trc ng thi a bng theo ng vng cung nh t di ln trn. Khi bng ln ti trc ngc, hi xoay c tay vo trong, ri nhanh chng dui thng tay a bng v pha trc v chch ln cao. Khi bng sp ri khi tay th dng sc ch yu l cc ngn ci, tr v gia y bng i.  to  xoy ca bng khi bay cn dng y ngn tay mit vo bng. Khi kt thc ng tc, thn ngi vn thng trng tm dn vo chn trc.  Hinh  SEQ Hinh \* ARABIC 72 - Nm r bng hai tay trc ngc 2.8. K thut hai bc nm r K thut 2 bc ln r, hay cn c nhiu ngi gi l lay-up l mt k thut nm r trong bng r, li nm ny s gip vn ng vin ghi c 2 im d dng. K thut ny l vic thc hin chy 2 bc t vng 3 im ca i phng n pha di ca r v thc hin vic nhy ln a bng vo r. Gm cc bc sau: Bc 1  Chn c ly: Vn ng vin nn chn cho mnh mt c ly di chuyn ph hp, bi vn ng vin ch c 2 bc chy nn ty vo th cht ca mi ngi chng ta nn chn cho mnh c ly hp l. C ly thng thng m nhiu cu th chuyn nghip chn  ln r l vng 3 im. Bc 2  Chn tay thun: Chn tay thun l mt iu rt quan trng trong rt nhiu mn th thao, v bng r cing th. Nu vn ng vin chn c tay thun chnh xc th c nm ca vn ng vin s c lc mnh hn v chnh xc hn. Vn ng vin thun tay nm bn no th vn ng vin chn hng nm bn  v vn ng vin phi ng chch mt gc 450 so vi v tr bng v r. Bc 3  Chun b: Nu thun tay phi th vn ng vin s thc hin vic ng chn tri ln trc v chn phi  pha sau, khng cn phi cch nhau nhiu, bi ng tc ny ch gip kim c thng bng  khi ng. Sau , thn vn ng vin hi ci v nghin hng v pha chy (hng v r v bng). Bc 4  Chy : Chy  l giai on quan trng trc khi vn ng vin thc hin ln r. Vn ng vin s phi chy  2 bc v trong qu trnh chy  vn ng vin hy dng 2 tay gi ly bng  trc ngc hay bng v dn dn a cao ln u. Sau khi vn ng vin thc hin chy  bc 2 xong, u gi ca chn phi (nu vn ng vin thc hin nm bng tay phi) s co dn ln  chun b thc hin bc nhy cao v ln r.  Hinh  SEQ Hinh \* ARABIC 73 - Hai bc nm r Bc 5  Ln r: Khi thc hin ln r bng tay phi th chn phi ca vn ng vin cing l bc u tin trong chy  v bc tip theo s l chn tri. Sau khi chn tri chm t th vn ng vin dng ht lc chn tri  bt ngi ln v ng thi chn phi co ln song song vi mt t. Bc 6  Nm bng: Khi vn ng vin nhy ln bng chn tri th lc ny bng trong tay vn ng vin  gn a ln ti u, v vn ng vin dng lc c tay phi  vy bng ln cao v a vo r. Sau khi vic nm bng thc hin hon thnh, 2 chn ca vn ng vin phi chm t cng lc v hi un cong u gi ch khng nn ng thng. Vic ny nhm gip vn ng vin gi thng bng, khng b ng. 3. Mt s quy nh ca Lut Bng r (Quyt nh s 1185/Q-UBTDTT ngy 10 thng 6 nm 2005 ca B trng  Ch nhim y ban th dc th thao bn hnh Lut bng r) 3.1. i bng Mt i bng c 12 vn ng vin (5 vn ng vin thi u v 7 vn ng vin d b) 3.2. Cch chi bng, kim sot bng v ng tc nm r Cch chi bng: Trong trn u, bng ch c chi bng tay, c th chuyn, nm, v, ln hay dn bng theo bt c hng no nu khng vi phm vo quy nh trong nhng iu lut sau: + Chy dn bng,  bng hay chn bng bng bt c b phn no ca chn hay c tnh m bng l vi phm lut. Tuy nhin, v tnh tip xc vi bng bng bt c bh phn no ca chn th u khng coi l phm lut; + a tay t pha di qua vng r v chm vo bng trong khi chuyn hay nm r bt bng l vi phm lut. Kim sot bng: + Mt i ang kim sot bng khi mt cu th ca i  ang gi bng, ang dn bng hay c bng sng ti v tr ca cu th ; + i tip tc kim sot bng khi: Mt cu th ca i ang kim sot bng sng; bng ang c chuyn gia cc cu th ca i; i mt quyn kim sot bng khi: - i phng ginh c quyn kim sot bng; - Bng tr thnh bng cht; - Bng ri khi tay cu th nm r hay nm pht; ng tc nm r: + ng tc nm r nh sau: Bt u khi mt cu th c ng tc chuyn ng lin tc bnh thng trc khi bng ri tay c ng tc nm r v theo nhn nh ca trng ti l cu th  bt u c gng ghi im bng cch nm, nhn hoc v bng v pha r ca i phng. Kt thc khi bng ri cu th, trong trng hp cu th bt nhy nm r th ng tc nm r kt thc khi c hai chn ca cu th nm r  tr v chm mt sn thi u; Cu th c gng ghi im c th b cu th i phng gi tay nhm ngn cn vic ghi im, thm ch cu th  c xem l  c gng ghi im. Trong trng hp ny, khng cn thit l bng ri tay cu th. S bc di chuyn hp lut khng lin quan ti ng tc nm r. + Chuyn ng lin tc ca ng tc nm r nh sau: Khi cu th cm bng bng mt hoc hai tay  bt u ng tc hng ln trn cao  nm r. C th bao gm chuyn ng ca 1 hoc hai 2 cnh tay hoc c th ca cu th nm r  c gng nm r. Kt thc khi ton b mt ng tc nm r mi c thc hin. ng tc nm r hay nm pht l khi bng c cm trong mt hoc hai tay ca cu th ri nm ln trn khng hng v r ca i phng; ng tc v bng l khi bng c y bng mt hoc hai tay hng ti r ca i phng; ng tc nhn bng l khi bng b p lc p bng mt hoc hai tay vo trong r ca i phng; ng tc y bng v ng tc nhn bng cing c xem nh cc ng tc nm r  ghi im. 3.3. Bng c tnh im v s im Bng c tnh im l khi mt qu bng sng lt vo trong r t pha trn v  bn trong r hay lt qua r; Bng c cng nhn l vo r khi bng nm trong vng r v nm di vng r. Trong thi u, bng ca i tn cng nm vo r i phng c tnh im nh sau: + Mt qu nm pht c tnh 1 im. + Bng vo r t khu vc 2 im c tnh 2 im. + Bng vo r t khu vc 3 im c tnh 3 im. + Khi thc hin qu nm pht cui cng hay ch mt qu nm pht, bng chm vo vng r trong khonh khc ri c chm ng lut bi mt cu th tn cng hay mt cu th phng ng trc khi vo r th c tnh 2 im. + Nu mt cu th v tnh y bng vo r ca mnh th s b tnh hai im v im ny c tnh cho i trng ca i i phng. + Nu cu th c tnh nm bng vo r ca i mnh, l phm lut v bng khng c tnh im. + Nu mt cu th v tnh nm bng vo r t pha di l phm lut. 3.4. Bt u, kt thc hip u v trn u Hip u th nht bt u khi mt cu th nhy tranh bng chm bng ng lut. Tt c cc trng hp khc bt u khi mt cu th trn sn chm bng hay c chm bng ng lut sau qu pht bng bin. Trn u khng th bt u nu mt i khng c 5 cu th sn sng thi u trn sn. i vi tt c cc trn u i c ghi tn nu u tin trong chng trnh (i ch nh) s c ngi  khu vc gh ngi v bo v r  bn tri ca bn trng ti. Tuy nhin, nu hai i lin quan u thng nht vi nhau th c th thay i khu gh ngi v r ca i cho nhau. Trc khi bt u thi u hip th nht v hip th ba, cc i u c php khi ng  na sn t r ca i i phng. Cc i phi i sn  na thi gian thi u sau ca hip u (hip th 3). Trong tt c cc hip ph, cc i s tip tc thi u theo hng r nh trong hip u th 4. Thi gian thi u ca mt hip u, hip ph hay trn u s kt thc khi ng h thi u pht tn hiu m thanh thng bo kt thc thi gian thi u 3.5. Thi gian thi u, trn u ha v hip ph - Mt trn u bao gm bn hip, mi hip 10 pht. - Thi gian ngh gia hip 1 v hip 2, ngh gia hip 3 v hip 4 v gia cc hip ph u l 2 pht. - Thi gian ngh gia hip 2 v hip 3 l 15 pht. - Thi gian chun b trc khi trn u bt u l 20 pht. - Thi gian ngh gia trn u bt u nh sau: - 20 pht trc khi trn u bt u. - Khi ng h thi u thng bo kt thc thi gian hip u. - Thi gian ngh gia trn u kt thc nh sau: Vo thi im bt u ca hip u th nht sau khi mt cu th chm bng ng lut trong nhy tranh bng ; Vo thi im bt u cc hip u tip theo khi mt cu th trn sn thi u chm bng ng lut sau khi pht bng. - Nu trn u c t s ho khi kt thc thi gian thi u ca hip th t, th trn u s tip tc bng cc hip ph, thi gian ca mi hip l 5 pht  c t s thng thua cch bit. - Nu li vi phm xy ra va ng lc ng h thi u pht tn hiu m thanh thng bo kt thc thi gian thi u th cc qu nm pht s c thc hin ngay sau khi kt thc thi gian thi u. - Nu cc qu nm pht c thc hin trong thi gian hip ph th tt c cc li xy ra sau khi kt thc thi gian thi u s c xem l cc li xy ra trong thi gian ngh gia hip u v cc qu nm pht s c tin hnh khi bt u hip u tip theo. CU HI 1. Anh (ch) hy trnh by tc dng, k thut chnh v m#t s quy nh trong Lut bng r m anh ch  c hc. Chuyn  5: MN BONG A 1. Tc dng ca mn Bng  Bng  l mn th thao mang li nhiu cho sc khe con ngi cing nh trnh c nhng nguy c t vn  cn nng.  bng gip vn ng vin rn luyn sc khe, s mnh m, sc bn v tng cng s tp trung. 2. Cc ng tc k thut 2.1. K thut di chuyn Trong mn bng  k thut di chuyn nm vai tr quan trng  hnh hnh cc k thut khc (k thut chuyn bng, k thut dn bng, k thut st bng v.v..). K thut di chuyn cing c nhiu bc di chuyn khc nhau, nhng c 05 bc di chuyn c bn khng th thiu khi chi mn bng : K thut chy, dng t ngt, chuyn thn, bt nhy v i b. 2.1.1. K thut chy Gm chy thng, chy git li, chy ng vng v chy zch zc. Chy thng: So vi vn ng vin in kinh cc cu th bng  khi chy trng tm thng thp hn, bc chy ngn v tay nh rng sang ngang nhiu hn. Chy git li: i hi phi c s thoi nhng khng cn nhanh v bt ng. Chy ng vng v chy zch zc: Cing ging nh chy git li nhng cn quan st hng cn chuyn. 2.1.2. Dng t ngt i hi cu th phi dng ht lc  chn bm cht mt t, khi  gi v trng tm h thp  trng tm hng v pha ngc vi hng ang di chuyn mt  nghing nht nh. Bn chn dng lc p t c th h thp  lm gim qun tnh v lc xng v trc. 2.1.3. Chuyn thn Trong thi u bng  c bit l bng  5 ngi lun c s thay i gia tn cng v phng th, gia v tr ca cc cu th trong sn. Do vy  theo kp nhng din bin xy ra trn sn cc cu th cn phi linh hot chuyn thn nhanh, bt ng  mi tnh hung c th. 2.1.4. Bt nhy L cch thc hin vic tranh chp bng trn khng. Sc bt, tc  chy , lc gim nhy, nng lc phn on im ri, thi gian gim nhy, quyt nh kt qu ca ng tc tranh bng. C 2 cch thc hin ng tc gim nhy,  l gim nhy bng 1 chn v 2 chn. 2.1.5. i b c s dng  tranh th ngh ngi v hi phc li sc lc. 2.2. K thut dn bng Bng  l mn th thao i khng trc tip c s tip xc mnh m v th cht v tinh thn. V vy vn ng vin ginh c nhiu quyn khng ch bng phi a ra nhng bin php hp l  kp thi tm c hi phi hp tn cng vi ng i hoc t mnh t ph vt qua hng phng th ca i phng to ra nhng c hi tt  st, chuyn bng cho ng i ghi bn. 2.2.1. Dn bng bng lng bn chn Gip cho ngi thc hin d quan st i phng, d dng che chn bng khi i phng tranh cp bng. Thng c s dng trong tnh hung i phng vy xung quanh v khng c khong trng rng.  Hinh  SEQ Hinh \* ARABIC 74 - Dn bng 2.2.2. Dn bng bng mu gia bn chn T th dn bng th nh chy bnh thng thn trn hi  v trc. Bc chn va phi khng nn qu rng, chn dn bng nhc ln khp gi hi gp, khp hng a v trc, dui mii bn chn trc khi chm t dng mu gi bn chn  tip xc vo phn gia pha sau qu bng y bng v trc. Dng lc tip xc vo bng ty thuc vo mc ch dn bng. 2.2.3. Dn bng bng mu ngoi bn chn T th dn bng nh chy bnh thng ngi hi  v trc (nh dn bng bng mu gia bn chn). Chn dn bng khi chm t th dng mu ngoi bn chn tip xc vo gia v pha sau qu bng.  Hinh  SEQ Hinh \* ARABIC 75 - Dn bng mu ngoi bn chn 2.2.4. Dn bng bng mu trong bn chn T th dn bng thn trn hi nghing sang mt bn, th lng t nhin thn nghing v mt pha. Chn dn bng hi gp gi v b ra ngoi, mi bn chn b ra ngoi lm cho mu trong bn chn trc din vi hng dn bng i trc khi chn dn bng chm t dng mu trong bn chn dn bng. Vic s dng mu trong bn chn  chn bng v cn l  thc hin mt s ng tc khc nh: Ht bng, ko bng, cht bng, dch bng ln, gt bng. 2.3. K thut gi/ khng ch bng 2.3.1. Gi bng ln st bng lng bn chn Mii chn tr i din vi hng bng n, u gi hi khy, mt bn vai hng v pha bng n. Chn gi bng, m mii chn ra ngoi, gan bn chn nm song song vi mt t, lng bn chn hng v pha trc  Hinh  SEQ Hinh \* ARABIC 76 - K thut gi/ khng ch bng 2.3.2. Gi bng na ny bng lng bn chn Gi chn tr hi thp, thn ngi sau khi gi bng hng vn ng hi lch so vi bng. Chn gi bng a ln, cng chn th lng, mii chn b cong ln, lng bn chn tip xc bng, bng vn hnh theo hng hp vi mt t thnh mt gc nh hn 900.  Hinh  SEQ Hinh \* ARABIC 77 - Gi bng na ny bng lng bn chn 2.3.3. Gi bng trn khng bng lng bn chn Chn a ln, hng lng bn chn v hng bng bay n  n bng, khi bng chm vo chn lp tc ko chn ra sau lm gim lc, gi bng  di chn.  Hinh  SEQ Hinh \* ARABIC 78 - Gi bng trn khng bng lng bn chn 2.3.4. K thut gi bng bng gan bn chn Thn ngi ng i din vi hng bng n, thn hi ng v pha trc, chn tr t mt bn bng, mii chn i din vi hng bng n, u gi hi khy xung. ng thi chngi bng a ln, khp gi co li, bn chn co ln lm cho gan bn chn hp vi mt t thnh mt gc nh hn 900.  Hinh  SEQ Hinh \* ARABIC 79 - K thut gi bng bng gan bn chn 2.3.5. Gi bng na ny bng gan bn chn Chn tr t mt bn pha sau so vi im bng ri, mii chn i din vi hng bng n.  Hinh  SEQ Hinh \* ARABIC 80 - Gi bng na ny bng gan bn chn 2.4. K thut  bng bng lng bn chn c s dng   bng  c ly gn v  pht n i hi  chnh xc cao. K thut  bng bng lng bn chn l dng phn bn trong ca bn chn (t c chn ti t xng ngn chn ci)   bng i.  Hinh  SEQ Hinh \* ARABIC 81 -  bng bng lng bn chn 2.4.1.  bng nm ti ch Chy  thng vi hng  bng:t chn tr, vung chn lng, tip xc bng v kt thc. 2.4.2.  bng ln st  bng ln t pha trc ti: - Trc ht cn phn on thi im vung chn v v tr bng ln ti  tip xc bng c chnh xc;  bng ang ln v trc: - Chn tr nn t trc v pha trc bng; - Trng hp bng ln t cc bn ti v pha chn tr th nn t chn tr hi xa v pha bn ca bng. 2.4.3.  bng na ny Phi  bng ngay nhng qu bng t trn cao ri xung va ny t t ln m khng lm ng tc gi bng. Trc ht phi phn on tc  bay v im ri ca bng, t  nhanh chng di chuyn chn v tr cho vic t chn tr. -  bng cht vo mc tiu c nh trn tng, yu cu chnh xc. -  bng ang ln st vo tng khi bng bt ra th khng chn li m  lun. 2.5. K thut  bng bng mu trong bn chn Thng s dng  chuyn bng bng, x,  pht gc,  pht t xa. Trong thi u k thut ny thng c s dng chuyn bng  c ly xa v trung bnh, nht l c thc hin  st pht trc tip vo cu mn i phng. 2.5.1.  bng nm ti ch Do c im khi tip xc bng gia bn chn (bng mu trong) v bng nn cch chy  ca kiu  ny phi chch vi hng  bng i khong 450.  Hinh  SEQ Hinh \* ARABIC 82 -  bng nm ti ch Khi chy tc  phi tng dn,  di bc chy ngn, tn s cao  d iu chnh  bc cui cng trc khi t ch tr. ng tc  lng chn v trc bt u bng vic ly khp hng lm tr, dng i vung cng chn t sau ra trc. Tip xc vi bng l cnh trong bn chn, tnh t ngn chn ci ti pha trong mt c chn. Sau khi bng ri chn th tip tc lng chn v trc, theo qun tnh bc v trc 1 vi bc  gim tc  cu c th v 2 tay dang rng t nhin  gi thng bng v tr li hot ng bnh thng.  Hinh  SEQ Hinh \* ARABIC 83 -  bng nm ti ch 2.5.2.  bng ln st Cn c vo hng bng ln, phn on tc  ri nhanh chng chn v tr thch hp, m bo ng im t chn tr v thi im tip xc bng   bng i theo ng hng d nh. Khi  cc loi bng ang ln dt th mi bn chn tr lun phi thng hng vi hng  bng i, u gi hi khy thp, thn ngi nghing v trc mt bn vi bng. 2.6. K thut  bng bng mu gia bn chn Nguyn l k thut ng tc: Do c im v gii phu nn gc  nh chn ln v c th t c tc  vung chn tng i ln. 2.6.1.  bng nm ti ch Chy  theo ng thng t chm n nhanh, bc cui cng hi rng bng vai. Chn tr t nhanh theo  chy, t cch mt bn bng t 10cm  15 cm, mii chn nm trn ng ko di ca mp trc qu bng v hng v pha  bng i, u gi hi khy thp. Chn  bng trong qu trnh chy a ra sau, cng chn co li. Nghing ngi  bng cao trung bnh bng mu gia bn chn. Phn on tc  v ng bay ca bng m chn v tr  bng. Ngi ng nghing v pha  bng i, do hng bng n khng ri cnh chn tr  Hinh  SEQ Hinh \* ARABIC 84 -  bng bng mu gia bn chn Mii chn t hng v pha bng c  i, thn ngi nghing sang mt bn chn tr v hi n bng ra, chn  bng a ln, du i ra v co cng chn li, ly khp hng lm trc, i ko cng chn nh nhanh t pha sau ra trc. Dng mu gia bn chn  phn gia qu bng ng thi thn ngi rn ln theo qun tnh ca ng tc v pha bng i  duy tr thng bng c th.  Hinh  SEQ Hinh \* ARABIC 85 -  bng bng mu gia bn chn 2.6.2.  bng na ny bng mu gia bn chn. Cn c tc , hng i v im ri cu qu bng bay n, chn tr t bn cnh im ri ca qu bng. Lc qu bng ri xung t, chn  bng  nhanh v pha trc ang lc bng ny ln t mt t. Chn  bng dng mu gia tip xc  phn gia ca qu bng, ng thi khng ch s nh ln trn ca cng chn c nh vy  bng i mi khng cao. 2.7. K thut  bin hoc nm bin Ngi  phi xoay mt vo sn bng, hai chn t sau vch bin dc. Dng 1 tay gia bng khng cho bng ln trn sn. Thc hin qu  bin khng qu thi gian quy nh. Nu i thc hin  bin qu thi gian quy nh th s khng c cng nhn v i cn li s thc hin li qu  bin. Trong  bin phi tun th i vi cc quy nh ca lut bng  ban hnh. ng tc  bin l mt ng tc m ngi thc hin cn quan st xung quanh  s dng k thut  bng no cho ph hp, nhm mang li hiu qu tt nht cho i mnh. Ngoi ra khi thc hin  bin ngi thc hin cn phn on nhanh, to ra tnh hung bt ng v phi hp nhp nhng vi ng i nhm to ra c hi tt nht cho i mnh. 3. Mt s quy nh ca Lut Bng  (Quyt nh s 982/Q-UBTDTT ngy 23 thng 5 nm 2007 ca B trng  Ch nhim y ban th dc th thao ban hnh Lut Bng ) 3.1. S lng cu th Cu th: Trong mt trn u phi c 2 i. Mi i c ti a 11 ngi trong  c 1 th mn. Trn u khng c thc hin nu mt trong 2 i khng cn  7 cu th. Trong nhng gii chnh thc: Nhng trn u do FIFA, Lin on bng  khu vc v cc Lin on bng  quc gia t chc, ch c php thay th ti a 3 cu th. iu l gii phi c quy nh s lng cu th d b c php ng k mi trn u trong khong cho php t 3 n ti a 7 cu th. Trong nhng gii khng chnh thc: +  cc trn thi u ca i A quc gia, c s dng ti a 6 cu th d b. +  nhng trn u khng chnh thc, s lng cu th d b c th nhiu hn nu: Cc i bng c lin quan thng nht cu th d b ti a; thng bo s lng cu th d b cho trng ti trc trn u. Nu trng ti khng c thng bo hoc cc i bng khng c c s thng nht c s lng cu th d b ti a trc trn u th ch c php thay th khng qu 6 cu th d b. Trong tt c cc trn u: Danh sch cu th d b phi c thng bo vi trng ti th 4 trc khi trn u bt u. Cu th d b khng ng k khng c php tham gia trn u. Quy nh v vic thay th cu th: + Vic thay th cu th phi c thng bo trc vi trng ti. + Cu th d b ch c vo sn khi cu th c thay th  ra khi sn, ng thi phi c s cho php ca trng ti chnh. + Cu th d b ch c vo sn t ngoi ng bin dc ti im gp ng gii hn gia sn, khi bng ngoi cuc. + Vic thay th kt thc khi cu th d b  vo trong sn thi u. + Lc ny cu th d b tr thnh chnh thc v cu th c thay ra khng c tham gia trn u na. + Cu th  thay ra khng cn c php tham gia trn u. + Trong cc trng hp thay th cu th, vic cu th c c thi u hay khng thuc quyn hn ca trng ti. Quy nh v thay th th mn: Bt k cu th no cing c php thay th th mn vi iu kin: + Phi thng bo trc vi trng ti. + Ch c thc hin khi bng ngoi cuc. 3.2. Thi gian thi u Thi gian trn u: Mi trn u c 2 hip v mi hip l 45 pht, tr trng hp c s tho thun gia trng ti cng 2 i bng tham d trn u. Bt k  ngh no thay i thi gian ca trn u (th d v iu kin nh sng, thi tit ch thi u mi hip 40 pht) phi c s tho thun trc khi bt u v tun theo nhng quy nh ca iu l thi u. Thi gian ngh gia 2 hip: + Cu th c quyn c thi gian ngh gia 2 hip. + Thi gian ngh khng qu 15 pht. + iu kin gii phi quy nh r thi gian ngh gia 2 hip. + Thi gian ngh ch c th thay i nu c s ng ca trng ti. B thi gian: Nhng tnh hung sau y c tnh  b thm thi gian cho mi hip u: + Nhng s thay th cu th d b. + Qu trnh chm sc cu th b chn thng. + Di chuyn cu th b chn thng ra ngoi sn  chm sc. + Thi gian  cht . + Bt k nguyn nhn no khc. Trng ti l ngi quyt nh s thi gian c b thm cho mi hip u.  pht n: Ngay trc khi kt thc mi hip u, c i bng c hng qu pht n th hip u  phi c ko di thm   xong qu pht . Hip ph: iu l thi u phi quy nh thi gian thi u ca mi hip ph. Vic  thm hip ph c quy nh r  Lut 8. Trn u b nh ch: Trn u b nh ch c t chc li nu c quy nh trong iu l gii. 3.3. Bng trong cuc v bng ngoi cuc Bng ngoi cuc: (Ball out of play) Bng c coi l ngoi cuc khi: + Bng  vt qua hn ng bin ngang, bin dc d  mt sn hay trn khng. + Trng ti thi ci dng trn u. Bng trong cuc: (Ball in play) Bng c coi l trong cuc sut thi gian t khi bt u n khi kt thc trn u, k c cc trng hp: + Bng bt vo sn t ct dc, x ngang cu mn hoc ct c gc. + Bng bt vo sn t trng ti hoc tr l trng ti ng trong sn. 3.4. Bn thng hp l Bn thng hp l: (Goal) Bn thng hp l khi qu bng  hon ton vt qua ng cu mn gia 2 ct dc v di x ngang nu trc  khng c xy ra nhng vi phm no v lut. i ghi c nhiu bn thng hn trong trn u l i thng. Nu hai i khng ghi c bn thng no hoc c s bn thng bng nhau th trn u c coi l ho. iu l thi u: Khi iu l gii quy nh phi c i thng i vi th thc thi u loi trc tip th ch nhng trnh t sau y  c Hi ng lut bng  quc t thng qua c php s dng: + Bn thng sn khch: iu l gii c th quy nh thi u trn sn nh v sn khch, nu t s ho sau 2 trn u th mi bn thng trn sn i phng c tnh thnh 2 bn. + Thi u hip ph: iu l gii c th quy nh t chc 2 hip ph c thi gian bng nhau, mi hip khng qu 15 pht. + Thi  lun lu 11m 3.5. Vit v V tr vit v: + Cu th ch ng  v tr vit v khi khng coi l phm lut vit v. + Cu th ng  v tr vit v khi:  gn ng bin ngang sn i phng hn bng v cu th i phng cui cng th 2. + Cu th khng  v tr vit v khi: Cn  phn sn i nh; ngang hng vi hu v i phng cui cng th 2; ngang hng vi 2 i phng cui cng. Phm li: Cu th ng  v tr vit v ch b x pht nu  thi im ng i chuyn bng hoc chm bng, theo nhn nh ca trng ti cu th  tham gia vo ng bng  mt cch tch cc nh: + Tham gia tnh hung . + nh hng n i phng. + C tnh chim li th trong tnh hung vit v. Khng phm li: Cu th ng  v tr vit v khng b pht nu nhn bng trc tip t: + Qu pht bng; + Qu nm bin; + Qu pht gc. - Pht nhng vi phm: Cu th vi phm bt k li vit v no, trng ti u cho i i phng hng qu pht gin tip ti ni xy ra li. CU HI 1. Anh (ch) hy trnh by tc dng, k thut chnh v m#t s quy nh trong Lut bng  m anh ch  c hc. Chuyn  6: MN BONG BAN 1. Tc dng ca mn Bng bn Chi bng bn lm tot ra m hi gip thanh lc c t khi c th v gim cn v nng cao nhp tim qua nhng phn x qua li  nh bng, gip vic cung cp mu lu thng tt. Ngoi ra, chi bng bn cn gip ci thin phn x, mt v tay phi hp, s tnh to v tc  chuyn ng, ci thin s cn bng v lm gim nguy c t ng v chn thng, c bit l ngi ln tui. 2. Cc ng tc k thut 2.1. Cch cm vt v t th chun b v di chuyn 2.1.1. Cch cm vt Cm vt rt quan trng n lin quan trc tip n vic tip thu, hnh thnh, pht huy, pht trin nng cao k) thut v hiu qu thi u bng bn. V vy ngi mi tp nh bng bn phi nm vng v cm vt ng k thut. C 2 cch cm vt: Cm vt ngang v cm vt dc. Cch cm vt ngang: Cm vt ngang s dng c c hai mt vt  nh bng, nn phm vi nh bng rng, kt hp tt gia tn cng v phng th, c tay linh hot pht huy c sc mnh nh bng tri tay. Kiu cm vt ngang th nht: Ngn tay ci t  bn phi mt vt, ngn tay tr t bn tri mt vt, ba ngn cn li cm ly cn vt. Cm vt kiu ny tng i linh hot, c th s dng c sc mnh ca cnh tay, phm vi nh bng rng. y l kiu cm vt thun li cho vt ngang, pht huy k thut tng i ton din, d tn cng v phng th.  thun li trong vic dng lc khi vt bng, c th thay i v tr ngn tay. Nu vt thun tay, ngn tay ci gi nguyn, ngn tay tr di chuyn ln mt t  gi thng bng v iu chnh gc  mt vt.  Hinh  SEQ Hinh \* ARABIC 86 - Kiu cm vt ngang th nht Kiu cm vt ngang th hai: Ngn tay ci t  mt phi vt, ngn tay gia v ngn tr t st nhau v  t nhin bn mt tri vt, cc ngn cn li cm vo cn vt. Cm vt kiu ny d dng vt thun tay, nhng vt tri tay kh hn do lc t yu, c tay khng linh hot, phi hp gia tn cng v phng th km.  Hinh  SEQ Hinh \* ARABIC 87 - Kiu cm vt ngang th hai Cch cm vt dc: Cm vt dc tng t nh cm bt, vit. Cm vt dc thng c s dng ph bin  cc vn ng vin ng v mt s nc ng Nam . Gn y  pht trin  chu u v chu M La Tinh. Cm vt dc thng s dng mt mt vt nh c hai bn c tay linh hot nn chuyn tay nhanh, iu chnh mt vt d, nh bng thun tay mnh, xoy, chnh xc v c bit l giao bng bin ha a dng, tn cng nhanh tt. Khi nh bng gc  mt vt t thay i nn i phng kh phn on. Cm vt dc c khuyt im l nh tri tay kh, do bin  ng tc hp, lc nh bng nh, kh ct bng, phm vi nh bng hp, kh phi hp gia tn cng v phng th.  Hinh  SEQ Hinh \* ARABIC 88 - Kiu cm vt dc 2.1.2. T th chun b T th chun b l v tr v t th thn ngi ng khi giao,  giao bng, c thch hp hay khng, khng ch nh hng trc tip n hiu qu giao v  giao bng, m cn quan h mt thit vi s nhanh, chm khi di chuyn bc chn. La chn v tr ng c bn ch yu da vo cc im di y: Cn c vo c im li nh khc nhau ca vn ng vin  xc nh v tr c bn; cn c vo chiu cao khc nhau ca vn ng vin  xc nh v tr ng c bn. Nhng ngi thp thng ng gn bn hn, ngi cao ng xa bn; cn c vo mt mnh, yu ca vn ng vin m xc nh v tr c bn. 2.1.3. Di chuyn Cn c vo mc ch tnh cht cc ng tc, ngi ta chia k thut nh bng thnh 4 nhm k thut c bn: Di chuyn bc n, di chuyn bc i, di chuyn bc cho v di chuyn bc nhy. K thut cc bc di chuyn: Di chuyn bc n:  t th chun b, chn ngc hng bng n lm tr, chn cn li di chuyn theo hng ra trc, sau, sang phi, tri n v tr thch hp  nh bng. c im v tc dng ca bc n: Di chuyn bc n tng i n gin. c vn dng  trng hp bng n cch thn ngi khng xa, phm vi nh. Trng tm tng i thng bng, n nh. N l loi bc php thng s dng trong tn cng nhanh, lp git v ct bng.v.v&  Hinh  SEQ Hinh \* ARABIC 89 - Di chuyn bc n Di chuyn bc i:  t th chun b, bng n hng no th chn cng hng bng n bc ra trc, ra sau hoc sang tri, phi mt bc ln; chn kia nhanh chng bc theo n v tr thch hp  vung tay nh bng i. c im v tc dng ca i bc: Di chuyn i bc bin  ln hn bc n. Tn cng nhanh thng s dng phng php ny i vi bng n cch xa thn ngi. Hay li nh ct bng  i ph vi bng tn cng t ngt ca i phng. Do bin  ln, nn trng tm h thp, phn ln da lc nh bng.  Hinh  SEQ Hinh \* ARABIC 90 - Di chuyn bc i Di chuyn bc cho (bc ngang):  t th chun b, khi bng nh sang chn ngc hng bng n di chuyn (bc cho); chn kia nhanh chng bc theo chn kia mt bc, ri vung tay nh bng.  Hinh  SEQ Hinh \* ARABIC 91 - Di chuyn bc cho c im v tc dng ca bc cho: Di chuyn bc cho bin  di chuyn ln hn cc loi bc n, bc i v bc nhy. N c s dng ch yu  i ph vi bng n qu xa thn ngi. Bc ny thng s dng trong lc di chuyn  tn cng nhanh hoc lp, git sau khi n ngi tn cng, gc phi b trng, hoc khi ct bng, lp bng. Di chuyn bc nhy:  t th chun b, ly chn i din vi pha bng n lm chn gim nhy, khi bng n hai chn gn nh ng thi ri mt t  nhy vt v pha bng n. Chn gim nhy chm t trc, chn cn li chm t sau ng vng, sau  vung tay nh bng. c im v tc dng ca bc nhy: Di chuyn bc nhy c bin  di chuyn ln hn mt cht so vi bc n v bc i. Khi di chuyn thng c mt thi gian rt ngn trn khng, c nh hng nht nh i vi vic gi n nh ca trng tm c th. Thng thng dng hon xung ca khp gi, khp c chn  gim bt dao ng ca trng tm.  Hinh  SEQ Hinh \* ARABIC 92 - Di chuyn bc nhy * Nhng im cn ch khi di chuyn bc chn: - Di chuyn bc chn l cc k quan trng nh bng bn, phi di chuyn nhanh , to t th v khong cch nh bng tt mi nng cao c hiu qu. - Phi phn on tt hng i phng nh bng sang khong cch gia v bng m s dng loi bc di chuyn no cho hp l. - Sau di chuyn phi to c t th thun li, to khong cch thch hp cho nh bng. - Trong qu trnh di chuyn bc chn phi phi hp nhp nhng ca trng tm c th, ng tc tay hp l. - Kt thc di chuyn phi nhanh chng chim v tr v ch ng thc hin ng tc nh bng 2.2. K thut giao bng,  giao bng thun tay v tri tay 2.2.1. K thut giao bng Giao bng l mt k thut c bn ca mn bng bn v l k thut u tin bt u a bng vo cuc. Mc ch cao nht ca giao bng l thng im trc tip; giao bng tt gip vn ng vin hon ton ch ng, chim u th to c hi nhanh chng dt im; giao bng tt c th ph v chin thut ca i phng, thun li cho vic p t chin thut ca mnh. K thut giao bng rt a dng v phong ph, cn c vo c im, tnh cht xoy ca bng v ng vng cung bng bay m ngi ta chia k thut giao bng thnh giao bng tc , giao bng xoy mt chiu, giao bng xoy hn hp v giao bng im ri. Giao bng tc : Ngi giao bng s dng ng tc nhanh, mnh, lc tc dng gn nh i qua tm bng, bng bay nhanh ng vng cung thp nhng gn nh khng xoy hoc giao bng xoy ln mnh lm xunh lc tin v pha trc ln. Cch giao bng ny thng kt hp vi giao nh, bin i im ri, to c hi thun li cho vic tn cng nhanh. Giao bng xoy mt chiu: Bng nh sang ch c mt chiu xoy nh xoy ln, xoy xung hoc xoy ngang, trong thc t bng xoy ngang n thun chim t l rt thp trong tp luyn v thi u. Giao bng xoy hn hp: Loi giao bng kt hp gia hai tnh cht xoy nh xoy ngang ln hoc xoy ngang xung. Loi giao bng ny c s hu ht trong tp luyn v thi u, do n d bin ha, thay i tnh cht xoy,  xoy v kt hp vi im ri gy kh khn cho ngi . Giao bng im ri: Loi giao bng tng hp cc loi giao bng trn nh: Bng bay xa hay gn, mnh hay nh, xoy hay khng xoy... ly bin ha im ri ca bng lm chnh  buc ngi  vo th b ng to c hi tn cng dt im. Trong bng bn,  giao bng gi vai tr ht sc quan trng.  giao bng khng tt, s mt im trc tip hoc to c hi tt cho i phng tn cng dt im, hoc khng thc hin c  ca mnh, nh hng n tm l thi u nht l  thi im quan trng quyt nh.  giao bng tt c th thng im trc tip hoc ph v, hn ch  chin thut ca i phng, hoc a i phng vo th b ng nh tr, to c hi tt cho mnh tn cng dt im. Trong thi u c bao nhiu loi giao bng th c by nhiu loi  giao bng tng ng. Vn  c bn ca  giao bng l: - Phn on ng hng bng n, sc mnh, mc  v chiu bng xoy, im bng ri trn mt bn bn mnh, tip cn vi bng to khong cch thch hp cho vic thc hin ng tc  bng; - Cn bng sc xoy ca bng i phng nh sang bng tr ngc chiu xoy; - Dng sc xoy vi mc  ln hn  a bng sang bn i phng. Ngi ta thng dng k thut nh g, ct, chn, y, lp, vt, bt, git  nh qu giao bng. Ngoi ra cn dng phng php iu chnh gc  mt vt thch hp hng bng bay tr li bn bn i phng; Nhng yu cu trong  giao bng:  giao bng phi sao cho ng bng bay thp; im bng ri phi bin ho;  bng phi nhanh; to cho bng xoy cng nhiu cng tt. 2.2.2. K thut  giao bng thun tay i phng giao bng nh gn li: S dng mt phi ca vt thc hin y, g hoc lp bng nh vo ch trng hoc gn li; i phng giao bng mnh, nhanh: S dng mt phi ca vt thc hin y, chn bng vo ch trng trn bn i phng; i phng giao bng xoy xung mnh, di: S dng mt vt phi nga nhiu thc hin g bng. Nu dng vt bng, git bng  nh tr th phi iu chnh  nghing mt vt hp l, ng tc nh bng phi dt khot, mit mnh c tay  tng ma st vt vi bng; i phng giao bng xoy ngang ln hoc ngang xung: Phi iu chnh  nghing mt phi vt  hng ngc chiu xoy ca bng i phng nh sang. 2.2.3. K thut  giao bng tri tay i phng giao bng nh gn li: S dng mt tri ca vt thc hin y, g hoc lp bng nh vo ch trng hoc gn li; i phng giao bng mnh, nhanh: S dng mt tri ca vt thc hin y, chn bng vo ch trng trn bn i phng; i phng giao bng xoy xung mnh, di: S dng mt vt tri nga nhiu thc hin g bng. Nu dng vt bng, git bng  nh tr th phi iu chnh  nghing mt vt hp l, ng tc nh bng phi dt khot, mit mnh c tay  tng ma st vt vi bng; i phng giao bng xoy ngang ln hoc ngang xung: Phi iu chnh  nghing mt tri ca vt  hng ngc chiu xoy ca bng i phng nh sang. 2.3. K thut lp bng thun tay v tri tay Lp bng l k thut nh bng m bo  chnh xc cao, d iu khin im ri. Lp bng l k thut tn cng ch yu i ph vi bng xoy xung ca i phng, l qu nh qu  to iu kin thun li cho cc k thut tn cng tip theo. 2.3.1. K thut lp bng thun tay  Hinh  SEQ Hinh \* ARABIC 93 - K thut lp bng thun tay Giai on chun b: Chn tri ng trc, chn phi ng sau, khong cch hai chn rng bng vai, gi hi khuu, trng tm dn vo chn phi. Tay phi cm vt ngang hng, cch hng 25  30 cm, cnh tay dui t nhin, gc gia cnh tay v cng tay l 45O (gc ny ph thuc vo chiu cao ca thn ngi, ngi cao gc  ny hp hn mt t), gc  gia ngi vi bn khong 45O, gc  gia cng tay v cnh tay khong 135 O, vai phi h thp v th lng hn vai tri. Nu s dng mt vt gai cao su th ng v sau, s dng vt mousse th p v trc. Giai on nh bng: Khi bng i phng nh sang bn ny qua im cao nht (im 3  4 ca ng vng cung bng ri) nhanh chng lng vt t sau ra trc, ln trn v sang tri. Vt tip xc vi bng  phn gia bng hoc gia di bng (i vi bng xoy xung vt hi nga ra pha sau). Lc phi hp nh bng bt u t p chn, xoay hng, chuyn trng tm qua ln, gp cng tay, c tay mit vo bng tng sc xoy, to ng vng cung qua li. Giai on kt thc: Sau khi nh bng, vt theo qun tnh chuyn ng chm dn v kt thc  ngang ui mt tri. Trng tm c th chuyn sang chn tri. Sau khi nh bng xong, p mnh chn tri nhanh chng chuyn trng tm tr v t th chun b  nh qu tip theo. 2.3.2. K thut lp bng tri tay  Hinh  SEQ Hinh \* ARABIC 94 - K thut lp bng tri tay Giai on chun b: Chn phi ng trc, chn tri ng sau, khong cch hai chn rng bng vai, gi hi khuu, trng tm dn vo chn tri. Tay phi cm vt ngang hng  ngang hng bn tri, cch hng 25  30 cm. Cnh tay dui t nhin, gc gia cnh tay v thn ngi khong 30O, gia cnh tay v cng tay khong 90 O, vai phi h thp v th lng hn vai tri. Giai on nh bng: Khi bng i phng nh sang bn ny qua im cao nht (im 3  4 ca ng vng cung bng ri) nhanh chng lng vt t sau ra trc, ln trn v sang phi. Vt tip xc vi bng  phn gia bng hoc gia di bng (i vi bng xoy xung vt hi nga ra pha sau). Vt lng n u th trng tm c th c dch chuyn tng ng ti ,  phi hp nh bng. Khi nh bng nhanh chng gp cng tay, c tay mit vo bng tng sc xoy, to ng vng cung qua li. Giai on kt thc: Sau khi nh bng, vt theo qun tnh chuyn ng chm dn v kt thc  ngang ui mt phi. Trng tm c th chuyn sang chn phi. Sau khi nh bng xong, p mnh chn phi nhanh chng chuyn trng tm tr v t th chun b  nh qu tip theo. 2.4. K thut bt bng thun v tri tay Bt bng l k thut tn cng nhanh, mnh v c c hi dt im cao, hoc gy kh khn cho i phng to c hi tn cng dt im. Bt bng thng c s dng  nh nhng qu bng ny cao, s dng sc mnh v y ti trc nhiu khi nh bng, nn bt bng khng gy ra sc xoy ln nh cc k thut khc. 2.4.1. K thut bt bng thun tay  Hinh  SEQ Hinh \* ARABIC 95 - K thut bt bng thun tay Giai on chun b: Chn tri ng trc, chn phi dng sau, khong cch hai chn rng bng vai, trng tm h thp hi nghing v chn phi. Cnh tay hp vi thn ngi mt gc khong 50O, cng tay gn nh song song vi mt t, c tay v cng tay thng. Ngi ng cch bn 40cm, vt  ngang ln, mt vt gn nh thng ng (song song vi li). Giai on nh bng: Khi bng i phng nh sang bt u ny ln im cao nht (im 3 ca ng vng cung bng ri) nhanh chng lng vt t sau ra trc, sang tri. Vt tip xc vi bng  phn gia ca bng (gn tm bng), nn bng gn nh khng xoy. Lc phi hp nh bng p chn, xoay hng, chuyn trng tm qua ln, gp nhanh cng tay y bng n trc, ngi hi lao v trc. ng tc nh bng nhanh, dt khot. Giai on kt thc: Sau khi nh bng, vt theo qun tnh chuyn ng chm dn v kt thc  ngang ui mt tri. Trng tm c th chuyn sang chn tri. Sau khi nh bng xong, p mnh chn tri nhanh chng chuyn trng tm tr v t th chun b  nh qu tip theo. 2.4.2. K thut bt bng tri tay Bt bng tri tay thng bin  ng tc hp nn lc tc ng vo bng khng mnh, nn trong thi u khi bng ny ln cao cc VV thng n ngi di chuyn thc hin k thut bt bng thun tay. Giai on chun b: Chn phi ng trc, chn tri dng sau, khong cch hai chn rng bng vai, trng tm h thp hi nghing v chn tri. Thn ngi hi nghing sang tri hp vi bin ngang mt gc khong 45O, cnh tay  st thn, cng tay hp vi cnh tay mt gc 120O. Ngi ng cch bn 40 cm, vt  ngang ln bn tri, mt vt gn nh thng ng (song song vi li). Giai on nh bng: Khi bng i phng nh sang bt u ny ln im cao nht (im 3 ca ng vng cung bng ri) nhanh chng lng vt t sau ra trc, sang phi. Vt tip xc vi bng  phn gia ca bng (gn tm bng), lng nhanh cng tay y bng n trc, ngi hi lao v trc. ng tc nh bng nhanh, dt khot. Giai on kt thc: Sau khi nh bng, vt theo qun tnh chuyn ng chm dn v kt thc  ngang ui mt phi. Trng tm c th chuyn sang chn phi. Sau khi nh bng xong, p mnh chn phi nhanh chng chuyn trng tm tr v t th chun b  nh qu tip theo. 2.5. K thut g bng thun tay v tri tay G bng l k thut c s ca ct bng. G bng nh bng xoy xung i ph vi bng xoy xung ca i phng. G bng ng gn bn, bin  ng tc nh, vt tip xc bng ch yu  trn mt bn. G bng kt hp vi  xoy v im ri hn ch kh nng tn cng ca i phng, ginh th ch ng tn cng dt im. G bng gm c: G nhanh, g chm, g xoy, g khng xoy. - G nhanh: Ph hp vi li nh tn cng, vi mc ch a i phng vo th b ng, ginh c hi dt im. - G chm: Ph hp vi li nh phng th, g chm thng kt hp vi g xoy v khng xoy. 2.5.1. G bng thun tay Giai on chun b: Ngi ng cch bn khong 40cm, chn tri ng trc, chn phi ng sau, khong cch hai chn rng bng vai, gi hi khuu, trng tm dn vo chn phi. Tay phi cm vt ngang hng, cch hng 25  30 cm, mt vt nga, cnh tay dui t nhin, gc gia cnh tay v cng tay l 45O, gc  gia ngi vi bn khong 45O, gc  gia cng tay v cnh tay khong 80O, vai phi h thp v th lng hn vai tri  Hinh  SEQ Hinh \* ARABIC 96 - K thut g bng thun tay . Giai on nh bng: Khi bng i phng nh sang bn, ny ln giai on 1  2 g nhanh v giai on 4  5 g chm, nhanh chng a vt t sau ra trc, xung di v sang tri. Vt tip xc vi bng  phn gia di bng, gp cng tay, c tay mit vo bng tng sc xoy, to ng vng cung qua li. Giai on kt thc: Sau khi nh bng, vt theo qun tnh chuyn ng chm dn v kt thc  trc bng. Trng tm c th chuyn sang chn tri. Sau khi nh bng xong, p mnh chn tri nhanh chng chuyn trng tm tr v t th chun b  nh qu tip theo. 2.5.2. G bng tri tay  Hinh  SEQ Hinh \* ARABIC 97 - K thut g bng tri tay Giai on chun b: Chn tri ng trc, chn phi ng sau, khong cch hai chn rng bng vai, gi hi khuu, trng tm dn vo chn phi. Tay phi cm vt ngang hng, cch hng 25  30 cm, mt vt nga, cnh tay dui t nhin, gc gia cnh tay v cng tay l 45O, gc  gia ngi vi bn khong 45O, gc  gia cng tay v cnh tay khong 80O, vai phi h thp v th lng hn vai tri. Giai on nh bng: Khi bng i phng nh sang bn, ny ln giai on 1  2 g nhanh v giai on 4  5 g chm, nhanh chng a vt t sau ra trc, xung di v sang phi. Vt tip xc vi bng  phn gia di bng, dui cng tay, c tay mit vo bng tng sc xoy, to ng vng cung qua li. Giai on kt thc: Sau khi nh bng, vt theo qun tnh chuyn ng chm dn v dng li  ngang ln bn phi. Trng tm c th chuyn sang chn phi. Sau khi nh bng xong, p mnh chn phi nhanh chng chuyn trng tm tr v t th chun b  nh qu tip theo. 2.6. K thut tn cng v phng th (thun v tri tay) Tn cng v phng th l 2 k thut i lp nhau c s dng thng xuyn trong trn u bng bn. Tn cng nhm mc ch p o, ginh im ca i phng cn phng th nhm mc ch chng , bo v khng cho i phng ghi im ch thi c  thc hin tn cng li. 2.6.1. K thut tn cng - K thut tn cng thun tay: c thc hin khi bng i phng nh sang  bn pha tay thun. Ty theo tnh hung bng (tc ,  cao,  xoy, qu o bay ca bng) m s dng k thut tn cng cho ph hp. - K thut tn cng tri tay: c thc hin khi bng i phng nh sang  pha bn pha tri. Ty theo tnh hung bng (tc ,  cao,  xoy, qu o bay ca bng) m s dng k thut tn cng cho ph hp. 2.6.2. K thut phng th - K thut phng th thun tay c thc hin khi bng i phng tn cng sang  bn pha tay thun. Ty theo tnh hung bng (tc ,  cao,  xoy, qu o bay ca bng) m p dng k thut phng th ph hp. K thut phng th thun tay thng c s dng l: Chn bng, g bng, ct bng thun tay. + Chn bng thun tay: p dng khi i phng nh bng nhanh, khng xoy - thng c s dng trong bn khi bng va ny ln. + G bng: p dng khi i phng nh bng ngn, gn bn. + Ct bng: Thng p dng khi phng th xa bn. - K thut phng th tri tay c thc hin khi bng i phng tn cng sang  bn pha tay tri. Ty theo tnh hung bng (tc ,  cao,  xoy, qu o bay ca bng) m s dng k thut phng th ph hp. K thut phng th tri tay thng c s dng l: Chn bng, g bng, ct bng. + Chn bng tri tay: p dng khi i phng nh bng nhanh, khng xoy - thng c s dng trong bn khi bng va ny ln. + G bng: p dng khi i phng nh bng ngn, gn bn. + Ct bng: Thng p dng khi phng th xa bn. 3. Mt s quy nh ca Lut Bng bn (Quyt nh s 836/Q-UBTDTT ngy 15 thng 5 nm 2006 ca B trng  Ch nhim y ban th dc th thao ban hnh Lut Bng bn) 3.1. Trnh t thi u Trong nh n, ngi giao bng u tin thc hin qu giao bng tt, sau  ngi  giao bng s tr li bng tt v t  ngi giao bng v ngi  giao bng lun phin tr li bng tt. Trong nh i, ngi giao bng u tin thc hin qu giao bng tt, sau  ngi  giao bng tr li bng tt, ri ti ng i ca ngi giao bng tr li bng tt, k tip ng i ca ngi  giao bng tr li bng tt v t  mi u th lun phin nhau theo th t trn m tr li bng tt. 3.2. Mt vn Mt u th hay cp nh i c tnh l thng mt vn khi h c 11 im trc tr khi 2 u th hay 2 cp i u t mi bn 10 im th sau  bn no thng lin 2 im trc na l thng vn . 3.3. Mt trn Mt trn s gm cc vn thng ca mt s l no (*) (*) 1 trn c th gm 3, 5, 7 vn CU HI 1. Anh (ch) hy trnh by tc dng, k thut chnh v m#t s quy nh trong Lut bng bn m anh ch  c hc. TI LIU THAM KHO 1. Ngh nh s 11/2015/N-CP ngay 32/01/2015 cu a Chinh phu  Quy nh v Gio dc th cht v hot ng th thao trong nh trng. 2. Quyt nh s 1076/Q-TTg ngy 17/6/2016 ca Th tng Chnh ph Ph duyt  n tng th pht trin gio dc th cht v th thao trng hc giai on 2016 - 2020, nh hng n nm 2025; 3. Quyt nh s 224/Q-UBTDTT ngy 01 thng 03 nm 2000 ca B trng- Ch nhim UBTDTT v vic ban hnh Lut in kinh; 4. Quyt nh s 1185/Q-UBTDTT ngy 10 thng 06 nm 2005 ca B trng- Ch nhim UBTDTT v vic ban hnh Lut bng r; 5. Quyt nh s 1706/Q-UBTDTT ngy 03 thng 10 nm 2006 ca B trng- Ch nhim UBTDTT v vic ban hnh Lut bi; 6. Quyt nh s 982/Q-UBTDTT ngy 23 thng 05 nm 2007 ca B trng- Ch nhim UBTDTT v vic ban hnh Lut bng ; 7. Quyt nh s 488/Q-UBTDTT ngy 12 thng 03 nm 2007 ca B trng- Ch nhim UBTDTT v vic ban hnh Lut bng chuyn; 8. Quyt nh s 836/Q-UBTDTT ngy 15 thng 05 nm 2006 ca B trng- Ch nhim UBTDTT v vic ban hnh Lut bng bn; 9. Quyt nh s 1154/Q-UBTDTT ngy 29 thng 06 nm 2006 ca B trng- Ch nhim UBTDTT v vic ban hnh Lut cu lng; 10. m Th Hu, Gio trnh in kinh, Nh xut bn Th dc th thao, H ni, nm 2003; 11. S H, Thu Duyn, Gio trnh in kinh, Nh xut bn Th dc th thao, H ni, nm 2007; 12. PGS. Nguyn Vn Trch, Gio trnh bi li, Nh xut bn Th dc th thao, nm 2007; 13. Th.S. Nguyn Thnh Sn, Gio trnh bi li, Nh xut bn Th dc th tho, nm 2005; 14. TS Hunh Trng Khi, Gio trnh cu lng, Trng Cao ng S phm Th dc th thao Trung ng 2, nm 2004; 15. Nguyn Vit Minh, H c Sn, Gio trnh bng chuyn, Nh xut bn i hc S phm, nm 2010; 16. TS Nguyn Ngc Hi, Gio trnh bng r, Trng i hc S phm Th dc th thao TP. H Ch Minh, nm 2014; 17. Nguyn Thit Tnh, Hun luyn ging dy bng , Nh xut bn Th dc th thao, nm 1997; 18. Trn Quc Hng, Vi Th M Li, Phan Bu T, Gio trnh ging dy bng , Trng i hc  Lt (lu hnh ni b), nm 2008; 19. PGS.TS Trnh Hu Lc, Th.S Ng Hu Phc, Th.S Lm Vn Vi, Th.S Phm Thi Vinh, Gio trnh bng , Trng i hc S phm Th dc th thao TP.H Ch Minh, Nh xut bn i hc quc gia Tp.H Ch Minh, nm 2016 20. PGS.TS Nguyn Quang Vinh, Gio trnh bng bn, Trng i hc S phm Th dc th thao Tp.H Ch Minh, nm 2014; 21. Trng a#i ho#c th  du#c th  thao TP. H Chi Minh: Giao trinh in kinh, Nha xut ba n a#i ho#c Quc gia TP. H Chi Minh, nm 2016. 22. Trng a#i ho#c th  du#c th  thao TP. H Chi Minh: Giao trinh bong r , Nha xut ba n a#i ho#c Quc gia TP. H Chi Minh, nm 2016. 23. Trng a#i ho#c th  du#c th  thao TP. H Chi Minh: Giao trinh bong a, Nha xut ba n a#i ho#c Quc gia TP. H Chi Minh, nm 2017. 24. Trng a#i ho#c th  du#c th  thao TP. H Chi Minh: Giao trinh bi l#i (t#p 1, t#p 2), Nha xut ba n a#i ho#c Quc gia TP. H Chi Minh, nm 2016. 25. Trng a#i ho#c th  du#c th  thao TP. H Chi Minh: Giao trinh bong ban, Nha xut ba n a#i ho#c Quc gia TP. H Chi Minh, nm 2014. 26. Trng a#i ho#c S pha#m th  du#c th  thao Tp. H Chi Minh: Gio trnh th dc c bn, Nh xut bng Th dc th thao, nm 2005 27. Trng a#i ho#c S pha#m th  du#c th  thao TP. H Chi Minh: Gio trnh in kinh, nm 2016. 28. Trng a#i ho#c S pha#m th  du#c th  thao Thnh ph H Chi Minh: Gio trnh Bng chuyn, Nh xut bn i hc Quc gia Thnh ph H Ch Minh, nm 2014. 29. Trng i hc Th dc th thao Bc Ninh: Gio trnh ging dy Cu lng, Nh xut bn th dc th thao, nm 2012. 30. Trng a#i ho#c th  du#c th  thao a Nng: Giao trinh th  du#c (t#p 1, t#p 2) Nha xut ba n th  du#c th  thao, nm 2014. 31. Trng a#i ho#c th  du#c th  thao a Nng: Giao trinh in kinh, Nha xut ba n th  du#c th  thao, nm 2014. 32. Trng a#i ho#c th  du#c th  thao a Nng: Giao trinh bong ban, Nha xut ba n th  du#c th  thao, nm 2015. 33. B Gio dc v o t. Ti lu ging dy Th dc th thao, dng cho cc Trng i hc, Cao ng v Trung cp chuyn nghip. H Ni, NXB Gio dc, 1997. 34. Phan Th Nguyn, L Th Thanh Thy, Trn Th Thu. Gio trnh Th dc c bn. H Ni: NXB th dc th thao 2005. 35. Cc ti liu tham kho khc./.  B Gio dc v o to: Ti liu ging dy Th dc th thao, dng cho cc trng i hc, cao ng v trung cp chuyn nghip. H Ni, NXB Gio dc, 1997; Phan Th Nguyn, L Th Thanh Thy, Trn Th Thu . Gio trnh Th dc c bn. H Ni: NXB Th dc th thao, 2005.  Trng i hc S phm Th dc th thao Thnh ph H Ch Minh: Gio trnh Th dc c bn. Nh xut bn Th dc th thao nm 2005.  Trng i hc S phm Thnh ph H Ch Minh: gio trnh in kinh nm. Nh xut bn i hc S phm Thnh ph H Ch Minh, 2016  Trng i hc S phm Thnh ph H Ch Minh: Gio trnh in kinh. Nh xut bn i hc S phm Thnh ph H Ch Minh, 2016.  Nguyn Vn Trch: Gio trnh bi li. Nh Xut bn Th dc th thao, 2006.  Nguyn Vn Trch: Gio trnh bi li. Nh Xut bn Th dc th thao, 2006.  Nguyn Vn Trch: Gio trnh bi li. Nh Xut bn Th dc th thao, 2006.  Nguyn Vn Trch: Gio trnh bi li. Nh Xut bn Th dc th thao, 2006.  Nguyn Vn Trch: Gio trnh bi li. Nh Xut bn Th dc th thao, 2006.  Hunh Trng Khi  Gio trnh Cu lng, Trng Cao ng S phm th dc th thao Trung ng 2- Nm 2004  Hunh Trng Khi - Gio trnh Cu lng, Trng Cao ng S phm th dc th thao Trung ng 2- 2004  Hunh Trng Khi - Gio trnh Cu lng, Trng Cao ng S phm th dc th thao Trung ng 2 - Nm 2004.  Hunh Trng Khi - Gio trnh Cu lng, Trng Cao ng S phm th dc th thao Trung ng 2- Nm 2004.  Hunh Trng Khi, Gio trnh Cu lng  Trng Cao ng S phm th dc th thao Trung ng 2- Nm 2004  Hunh Trng Khi, Gio trnh Cu lng  Trng Cao ng S phm th dc th thao Trung ng 2- Nm 2004.  Hunh Trng Khi, Gio trnh Cu lng  Trng Cao ng S phm th dc th thao Trung ng 2- Nm 2004.  Hunh Trng Khi, Gio trnh Cu lng  Trng Cao ng S phm th dc th thao Trung ng 2- Nm 2004  Nguyn Vit Minh, H c Sn  Gio trnh bng chuyn, Nh xut bn i hc S phm, 2010  Nguyn Vit Minh, H c Sn  Gio trnh bng chuyn, Nh xut bn i hc S phm, 2010.   Nguyn Vit Minh, H c Sn  Gio trnh bng chuyn, Nh xut bn i hc S phm, 2010.   Nguyn Vit Minh, H c Sn  Gio trnh bng chuyn, Nh xut bn i hc S phm, 2010.  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Trn Quc Hng, Vi Th M Li, Phan Bu T  Gio trnh ging dy bng . Trng i hc  Lt, 2008. .  Trn Quc Hng, Vi Th M Li, Phan Bu T  Gio trnh ging dy bng . Trng i hc  Lt, 2008.  Trnh Hu Lc, Ng Hu Phc, Lm Vn Vi, Phm Thi Vinh  Gio trnh bng  - Trng i hc S phm Th dc Th thao Thnh ph H Ch Minh  Nh xut bn i hc Quc gia Thnh ph H Ch Minh, 2016  Trn Quc Hng, Vi Th M Li, Phan Bu T  Gio trnh ging dy bng , Trng i hc  Lt, 2008  Trnh Hu Lc, Ng Hu Phc, Lm Vn Vi, Phm Thi Vinh  Gio trnh bng  - Trng i hc S phm Th dc Th thao Thnh ph H Ch Minh  Nh xut bn i hc Quc gia Thnh ph H Ch Minh, 2016.  Nguyn Thit Tnh  Hun luyn ging dy bng , Nh xut bn Th dc th thao, 1997.  Nguyn Quang Vinh- Gio trnh bng bn  Trng i hc S phm Th dc th thao Thnh ph H Ch Minh, 2014  Nguyn Quang Vinh- Gio trnh bng bn  Trng i hc S phm Th dc th thao Thnh ph H Ch Minh, 2014.  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