PE Session 2 Balance Control What is Balance

PE Session 2 • Balance + Control

What is Balance? Balance Why is it important? How do I improve my balance?

What is Balance? • balance is the ability to stay upright or stay in control of body movement. We use our eyes, ears and 'body sense' to help retain our balance. • There are two types of balance: static and dynamic. • Static balance is maintaining equilibrium when stationary, • dynamic balance is maintaining equilibrium when moving.

Why is it important? • Key for smooth performance in dance, gymnastics, ice-skating and diving • Allows a steady base for smooth technique in tennis, badminton, volleyball and netball • Provides stability in contact sports such as football, rugby and basketball • Prevents injuries

How do I improve my balance? • A great way to improve your balance is to work on the core muscle groups that help to maintain your posture. Pilates and yoga is one way of doing this. • Mixing up exercises with challenges such as standing on one foot or closing one eye • Using uneven surfaces or equipment such as wobble boards and bosu balls • Agility circuits and movement drills that require a mixture or explosive and still movements.

Warm - Up • https: //www. youtube. com/watch? v=c. IO_BJNi_8 k • Use this warm-up to activate those important core muscles to prepare us for some work on Balance and Control

Balance Exercises • Have a look at the following training video – https: //www. youtube. com/watch? v=Ec. K 8 bts. PN 9 Q • Practice the moves • Top Tips – tighten your core muscles, look ahead and picture a straight line for your body to follow. Keep your belly button in line with your base of support (whatever is touching the ground)

Task 1 • Complete 5 -10 -15 reps (you choose) of each exercise in a sequence. • Once you get to the end – have a 2 minute rest before completing 1/ 2 / 3 more sets (you choose). • Here is Mr. Gair's attempt https: //youtu. be/m 6 PXw. XCla 3 k

Task 2 • Complete the following development session at the same time as the athlete on screen … • https: //www. youtube. com/wat ch? v=Rq. A 3 T 4 yrna. A

Task 3 • Now try this one with similar movements • https: //www. youtube. com/wat ch? v=Jv. OHWf. Ans 0 k

Task 4 • Create your own Balance Sequence • Between 6 -10 moves (you choose) • A mixture of Static and Dynamic Balance moves

Task 5 – You Choose Core Workout Yoga Class • https: //www. youtube. com/ watch? v=YIh 8 YJlj. Cz 4 • https: //www. youtube. com/watc h? v=et. Sow. Wscn. Jk • Try to follow along • Modified movements appear in the top left corner • Listen out for key words related to balance

Review • Complete the form to allow us to see how you go on. . . • https: //forms. office. com/Pages/Response. Page. aspx? id= af 6 s. SGo 3 t. UKfacnke 75 x. IRc 2 e. N 47 Ct. Ml_s 0 j. Xf. Rb. CZUQ 0 Y 2 RDUy. RFp. WREc 1 U 1 JS Ukl. RVFNOTFRYWi 4 u