A Wise Athlete Sport and education. Both.
Get the app

Gymnastics · Basic · b1

Shapes and balances

At home 8 min 1 to 2 players One room, hall or court

Ready when: nothing, this is the first card.

Start a session

What you are learning

The body shapes of gymnastics (tuck, pike, straddle, star, straight), held still with the body tight and toes pointed, and balances on a small base such as one foot. Every gymnastics skill is built from these shapes.

Words on this card Shapes, Pointed toes, Body tension, Balance, Base
Shapes
Body shapes. Tuck: knees hugged to the chest. Pike: legs straight, folded at the hips. Straddle: legs straight and wide apart. Star: arms and legs spread wide. Straight: the body long and tight.
Pointed toes
Toes stretched away from the body, as gymnasts hold them.
Body tension
Squeezing the whole body firm so it holds a shape.
Balance
Holding the body still on a small base, such as one foot.
Base
In a partner balance, the base holds the weight and the top is supported.

Set up

A clear space and a mat; a beanbag.

Weather: any weather indoors

The base setup for gymnastics

Show it first for the one teaching

  1. Stand like a gymnast: tall, feet together, arms by the sides, body tight.
  2. Make each shape and hold it still and silent for 3 seconds: tuck, pike, straddle, star, straight.
  3. Balance on one foot with the eyes fixed on one spot on the wall.

Your part while they practise

Call a shape; spot a shape a friend makes.

Step by step

  1. Stand like a gymnast: tall, feet together, arms by the sides, body tight.
  2. Hold each shape still and silent for 3 seconds, fingers and toes pointed.
  3. High, low, wide and narrow balances.
  4. The one-foot balance with the eyes on one spot, then with a beanbag on the head.

How much: 5 shapes and 4 balances, 2 rounds 8 min a session 4 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Freeze

Move to music and hold a still balance or shape when it stops.

Who plays: 1 or more children; you work the music and judge.

How to play, turn by turn
Turns
  1. Play music; the children move round the mat
  2. Stop the music and call a shape or a balance
  3. Everyone makes it and holds still while you count to 3
  4. 10 stops
Fair play
A grown-up holds each shape with the eyes closed.
Points
1 point for each shape held still to 3; 1 bonus point for pointed toes.
Fouls
No points for that stop
  • A wobble or a foot put down
  • The wrong shape
  • Moving after the music stops
Winning
Beat your best from 10 stops.
Stars
  1. 8 points for 1 star
  2. 14 points for 2 stars
  3. 18 points for 3 stars

Easier or harder

Easier

Arms out.

Harder

Eyes closed, or the other leg.

What you will see, and what to say

  • the child wobbles and looks down Look at one spot aheadEyes fixed, body still.
  • the shape collapses Squeeze the whole bodyTight from fingers to toes.

Self-check

5

The one-foot balance held for 5 seconds on each leg.

Stop and get a coach when

Pain in the ankle or knee.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains balance, body awareness.

awiseathlete.com/sports/gymnastics/gymnastics-b1