B. Active Living / C. Movement Competence · Active Living and Movement: Train, Plan, Stay Safe and Play Smart

Flow: Linking Balances with Weight Transfers and Rotations

C1 A1.5About 40 minutes

Learning goals

I can move smoothly from one balance to another using a weight transfer or a rotation.
I can explain how base of support and centre of gravity affect balance.
I can perform balances with a partner and with equipment, safely.
I can describe the three phases of a movement: preparation, execution and follow-through.

Words to know

static balance
Holding still in a balanced position.

dynamic balance
Keeping control while moving.

base of support
The body parts touching the ground and the area between them. A wider base is more stable.

centre of gravity
The point where your body's weight is centred. Lower and over the base means more stable.

weight transfer
Moving your weight from one body part to another, like stepping, rocking, rolling or springing.

rotation
Turning around a line through your body, like a spin, a pivot or a log roll.

counterbalance
Two partners lean toward each other, pushing, to balance.

countertension
Two partners lean away from each other, pulling (holding hands or wrists), to balance.

phases of movement
Preparation (getting ready), execution (doing it) and follow-through (finishing with control).

Remember from Grade 6

In Grade 6 you built routines that linked balances, travelling and rhythm, using levels, pathways and 8-counts.

In Grade 7 you'll focus on the link: how to move smoothly from one balance to another with weight transfers and rotations, on your own, with a partner, and with equipment. You'll also learn why some balances are easier than others.

Hook: the wobble test

Stand on two feet, wide apart. Easy, right? Now stand on one foot. Now on one foot with your eyes closed (near a wall, just in case). Each one gets harder. Why?

Two big ideas explain it: your base of support and your centre of gravity.

The science of balance

Base of support: The more body parts touching the ground, and the wider apart they are, the more stable you are. Two feet wide apart is steadier than one foot.
Centre of gravity: Your weight is centred around your middle. You stay balanced when it is over your base. Lower is more stable: a crouch is steadier than standing on tiptoes.
Tight muscles, steady eyes: Squeeze your core (belly and back) and focus your eyes on one still spot.

To make a balance harder (and more interesting), make the base smaller or higher, or move your centre of gravity farther from the base.

A wider base and a lower centre of gravity make a balance steadier. Shrink the base (one foot) and the same body gets wobbly.

A balance sequence: hold Balance 1, transfer your weight, hold Balance 2. The skill is in the smooth link.

Ways to link balances

Weight transfers:

Step: from a one-foot balance, step into a lunge balance.
Rock: rock back from a V-sit onto your back, then forward to a crouch.
Roll: a log roll (lying straight, rolling sideways like a pencil) or a teddy-bear roll from sitting.
Spring: a small jump from two feet, landing softly in a balance.

Rotations:

Pivot or spin on one foot around the line from your head to your toes.
Log roll around the same line, lying down.
Turn while jumping: a quarter or half turn, landing balanced.

With a partner: counterbalance (lean in, palms together, pushing) and countertension (hold wrists, lean back, pulling). Try a back-to-back sit-to-stand.

With equipment: balance on a rope line on the ground, hold a ball while balancing, or balance on a low, steady step.

Three phases of any movement

Preparation: get ready: eyes on your spot, core tight, arms ready.
Execution: do the move: the roll, step or turn.
Follow-through: finish with control: arrive in the new balance and hold it for 3 seconds.

The follow-through is what makes a sequence look smooth and in control.

Safety for balances and rolls

Use soft grass or a mat, away from furniture, walls and hard edges. Stick to rolls that keep pressure off your head and neck, like the log roll and the teddy-bear roll; do forward rolls only if you've learned them safely with a teacher. With a partner: agree on a "stop" word, grip wrists (not fingers), and come out of the balance slowly together. Never stand on a partner's back.

Worked example

Let's build a 3-balance flow sequence

Build a sequence with 3 balances linked by a weight transfer and a rotation, each balance held for 3 seconds.

Balance 1 (small base): stand on one foot, arms out like a T. Hold 3 s.
Link 1 (weight transfer, step): step forward into a deep lunge, then lower yourself to sitting.
Balance 2 (seated base): a V-sit, legs raised and arms reaching forward. Hold 3 s.
Link 2 (rotation, log roll): lower to lying, arms stretched overhead, and do one log roll onto your front. Push up to your hands and knees.
Balance 3 (knee-and-hand base): lift one arm forward and the opposite leg straight back. Hold 3 s. Finish (follow-through) by lowering your arm and leg slowly.

A smooth sequence: three different bases of support, a step transfer and a rotation, each balance held 3 seconds.

Just for fun

Funny but true: flamingos often rest standing on one leg, sometimes even while dozing. Try a one-foot balance with your eyes closed (next to a wall) and you'll see why that's showing off.

Hands-on activity

Flow sequence, solo and partner

You need: a soft, clear space (grass, carpet or a mat), a skipping rope or string, a soft ball, and a partner for part 2.

Warm up first (5 minutes): march or jog on the spot, arm circles, leg swings holding a wall, and a few gentle skips. Add wrist circles and gentle rocking on your back.

Part 1, solo:

Lay the rope straight on the ground.
Create a sequence of 3 balances with 2 links (one weight transfer, one rotation). One balance must be on the rope line, and one while holding the ball.
Practise it 5 times. Then perform it for someone, who checks: 3-second holds, smooth links, no extra steps.

Part 2, partner:

Try a counterbalance (palms together, lean in) and a countertension (hold wrists, lean back).
Link them: counterbalance → step around each other → countertension → slowly sit down back to back → stand up back to back.

Safety: Soft surface only. Agree on a "stop" word. Come out of partner balances slowly together.

Your turn

Which is more stable: a wide base or a narrow base?

Is a crouch or a tiptoe stand more stable? Why?

Name two ways to transfer weight between balances.

Name the three phases of a movement.

What's the difference between counterbalance and countertension?

Do a one-foot balance, a quarter-turn pivot, and land in a new one-foot balance. What should a good attempt look like?

More practice: warm-up

What is a static balance?

Give an example of a dynamic balance.

Where should you look to help you balance?

Name a rotation you can do lying down.

How long should you hold each balance in a sequence?

More practice: on your own

Make a one-foot balance harder in two different ways.

Why does a follow-through make a sequence look better?

Your log roll keeps going crooked. What should you check?

Design a partner sequence using a counterbalance and a countertension, with a link between them.

Your partner starts to fall during a countertension balance. What should you both do?

Challenge

Explain, using base of support and centre of gravity, why a tightrope walker might hold a long pole.

Create a 5-part sequence: high balance, rotation, low balance, weight transfer, partner or equipment balance. Write each part and how you'll link them.

Watch a friend perform a sequence. Give one specific compliment and one specific tip using the three phases.

Check your understanding

Quiz

Which position is the most stable?

Which is a rotation?

Partners hold wrists and lean away from each other. This is:

What is the follow-through in a balance sequence?

To make a balance harder, you could:

Which is a safe rule for partner balances?

For parents and teachers

Big idea: Grade 7 students perform transitions between balances using weight transfers and rotations, with others and with equipment, and apply concepts like base of support, centre of gravity and phases of movement.

How to help at home:

Be the audience: watch for 3-second holds and smooth links.
Partner up for counterbalance and countertension.
Ask, "Why was that one harder?" to connect to base and centre of gravity.

Common difficulties:

Rushing the links. Slow down; finish each balance before moving.
Loose core. Cue "squeeze your middle."
Looking down. Pick a spot at eye level.

Safety: Soft surface, clear space, no headstands, handstands or forward rolls unless taught safely with a teacher and a mat. Partners grip wrists and use a stop word.

Social-emotional learning: Creating and performing a sequence, and giving and receiving kind feedback, builds confidence and a positive sense of self (A1.5).