Balancing and Jumping Exercises for Physical Training
Enhance your balance and coordination with these detailed teaching points for balancing on one foot, including Y-balance and H-balance exercises. Learn proper technique for front and back support positions, as well as how to progress to straight jumps. Extension exercises and partner variations provide challenges for improving strength and stability.
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Presentation Transcript
Y balance Teaching points Balancing on one foot Focus on a spot on the ground to help maintain your balance Slowly start raising your other leg out to the side, away from the body Raise the leg as far as is comfortable with full extension and toes pointed Arms should be out to the side or above the head Hold for a minimum of 3 seconds Y Extension - For flexible pupils (attempting to raise the foot above waist height) Start with their non-standing knee bent, hold onto the sole of their foot. Same hand as foot, i.e. right to right. Gradually extend the leg up and away from their body Keep the hand in contact with the foot. Try and straighten your leg fully Use the other arm to help stabilise themselves, or use a wall or partner when first attempting
h balance Teaching points Start with feet together Slowly raise one leg to right angles The foot and toes of the raised leg should be pointed down Bring arms up overhead with hands and fingers extended Look straight forward, picking a point on the wall or floor to help maintain balance Hold for a minimum of 3 seconds Once confident, try and raise your arms and leg at the same time h Extension Once pupils have established a confident h balance and can they jump from one foot to the other establishing an h balance on the other foot? Drive up with the standing leg into a hop Keep arms raised Land with soft knees of the other foot
Front support Straight jump Teaching points On all fours, take weight on your hands Step your feet out and back, keep your feet close together Create good body tension so your legs are straight Do not let tummy sag Push up through the upper back and shoulder blades to create a strong and stable position Keep the neck relaxed and neutral Extension Holding partners feet in front support Partner A (the one in front support) creates the front support shape. Their feet should be together and their legs straight. Partner B bends down with a straight back and lifts Partner A s legs holding around the top of the foot /ankle Partner A should imagine themselves as a piece of wood and stay rigid as their legs are raised
Back support Straight jump Teaching points Starting on your bottom stretch your legs out in front with feet together Place hands underneath shoulders with fingers pointing towards your feet Push up with your hands creating good body tension so your legs are straight Extend at the hip so your body is a straight line from shoulder to foot Keep the neck relaxed and head neutral Extension Holding partners feet in back support Partner A (the one in back support) creates the back support shape. Their feet should be together and their legs straight. Partner B bends down with a straight back and lifts Partner A s legs holding around the heels/back of the ankle Partner A should imagine themselves as a piece of wood and stay rigid as their legs are raised
