Gymnastics Balances
There are a variety of different balances that should be taught to build strength and control in the upper body and core muscles. They introduce children to engaging their core and maintaining a stable position, laying the foundation for more advanced gymnastics skills.
- Front support can be introduced in the early years and mastered by Year 2. It develops core strength, balance, and stability, which are important for preventing injury and progressing to more advanced gymnastics skills
- Side support can be introduced in Year 1 or Year 2, and mastered by Year 4. It is a progression from the front support skill. It helps to develop stability, balance, and core strength, which are essential for more advanced gymnastics skills
- Rear support can be introduced in Year 1 or Year 2 and mastered by Year 4. It builds strength and control in the upper body and core, which are essential for more advanced gymnastics skills and movement sequences
- The full handstand can be introduced once children have developed sufficient strength, balance, and body awareness through handstand progressions like the feet-up handstand and 3/4 handstand. These progressions can be introduced in Year 2 or Year 3, depending on the child's ability. The full handstand is a complex gymnastics skill, and mastery will take time, as children continue to build strength and coordination through the upper years
Teaching cues
Front Support - A fundamental body position where the child's body is held straight and horizontally, supported by their hands and toes, with the arms extended.
- Shoulders directly above your hands.
- Arms straight and strong.
- Tighten your core “tummy muscles”.
- Lift your hips and make sure your back is flat.
- Legs straight and feet together.
- Keep your head in line with your back.
Side Support - A core and stability exercise where the child lies on their side, supporting their body weight on one hand and the side of their foot, forming a straight line from head to toe.
- One hand under the shoulder, feet stacked.
- Lift hips to form a straight line from head to toes.
- Tighten your core and keep your body straight.
- Keep your head aligned with your body.
Rear Support - A fundamental body position where the child's body is held upright with the stomach facing up, supported by the hands and feet on the floor.
- Lift your hips high: Imagine you’re trying to make a straight line from your head to your toes.
- Hands under shoulders, flat on the floor.
- Stretch your legs out straight and point your toes.
- Keep your body straight. 'Stay tall and strong like a bridge, with no bending'.
Handstand - An advanced gymnastics skill which involves kicking both legs up to form a vertical position with the body fully aligned, maintaining balance and stability in the air.
Introduce the concept of a handstand by starting with feet up on a wall. Then progress to a 3/4 handstand. Children will build arm strength, spacial awareness and body tension through these supported skills that can lead into a full handstand.
1. Feet Up Wall
- Stand with back against the wall.
- Place hands flat on the ground.
- Walk feet up to 45° on the wall
- Hold, then walk feet back down safely.
2. 3⁄4 Handstand
- Start in a standing position.
- Pass through a lunge position and reach hands towards the ground.
- Kick legs up into a 3⁄4 split handstand position, keeping one leg extended straight up in the air and the other leg split (closer to the ground).
- Keep shoulders directly over wrists for stability.
3. Full Handstand
- Start Strong: stand tall, feet together, arms reaching for the sky.
- Lunge & Reach: step into a lunge and place your hands on the ground, arms straight and fingers wide.
- Kick Up: push off with your back leg, then kick the second leg up, aiming for straight legs together.
- Straight Line: Keep your body straight and squeezed tight, with shoulders over wrists.
- Controlled Descent: lower legs slowly down, one leg at a time with control.
Teaching strategies
Front Support
- Start with basic holding of the position for short periods (5-10 seconds).
- Allow children to start the position on their hands and knees, then progress to hands and feet.
- Use visual cues to show body alignment (e.g., drawing a line for straightness).
- Encourage children to keep their head in line with their back.
- Introduce the concept of tightening the core and lifting the hips.
Side Support
- Start with knees down and one hand under the shoulder, then progress to straightening the legs and balancing on stacked feet.
- Support children by having them practice against a wall or using props for stability.
- Start with shorter hold times (5-10 seconds).
Rear Support
- Start by practicing the position with feet on the floor, gradually lifting the hips as strength increases.
- Have children use a visual aid (like a straight line or marker) to align their body.
- Encourage children to focus on keeping their hips high and body straight.
Handstand
- Introduce and practice feet up the wall to build upper body strength and control.
- Focus on body alignment and tension when transitioning from a wall-supported handstand to the 3/4 handstand.
- Have children practice kicking up against the wall, using it for support while focusing on balance and body position.
Front Support
- Increase hold time to build strength and endurance.
- Encourage variations like holding for longer periods or transitioning in and out of the position.
- Introduce challenges like walking from front support into other positions (e.g., plank).
- Begin integrating this position into more complex gymnastics movement sequences.
Side Support
- Increase hold time to build strength and endurance.
- Challenge children to hold the position while performing slight movements (e.g., raising one leg to form a star shape).
- Have them move from side support into other positions, like front support or rear support.
- Introduce variations such as holding side support with feet separated or while reaching up and under with the free hand.
Rear Support
- Increase hold time, aiming for 10-15 seconds per attempt.
- Encourage children to keep their arms straight and legs fully extended.
- Have children practice transitioning from rear support to other positions, such as front support or side support.
- Introduce movements such as leg lifts or arm reaches to challenge balance and stability.
Handstand
- Encourage children to kick into the 3/4 handstand, focusing on control.
- Gradually reduce reliance on the wall for support and encourage a more independent kick up.
Front Support
- Children should be able to hold the front support position for 30 seconds before progressing.
- Encourage moving into different positions from front support (e.g., rear support or push-ups).
- Integrate front support into dynamic movements like crawling, climbing or in gymnastics routines.
Side Support
- Children should be able to hold the side support position for at least 20-30 seconds.
- Encourage children to move quickly between different positions (e.g., transitioning from side support to front support or rear support).
- Add dynamic movements, such as lifting one arm or leg repetitively.
- Integrate this position into a series of balance or strength exercises, or a gymnastics routine.
Rear Support
- Children should be able to hold rear support for 20-30 seconds with correct body alignment.
- Encourage more dynamic movements, such as reaching one arm or leg off the floor without losing balance.
- Integrate sear support into a movement sequence, such as transitioning from rear support to front support and side side support.
- Incorporate rear support into more complex gymnastics routines.
Handstand
- Ask children to hold their handstand (wall-supported or freely) for several seconds or longer (depending on the age and ability of the children).
- Encourage controlled descents from the handstand by slowly lowering legs back down to the floor.
- Use different drills like wall walks or kick-ups to strengthen the arms and core for better control in the full handstand.
Skill criteria
Front Support
- Arms straight with elbows fully extended.
- Shoulders directly over the wrists.
- Core engaged with a flat back.
- Hips lifted and aligned with the body.
- Feet together and legs straight.
Side Support
- Hand directly under the shoulder, supporting the body weight.
- Feet stacked with no gaps between the legs.
- Body in a straight line, not sagging at the hips.
- Core engaged to maintain balance and control.
- Head aligned with the body, not leaning forward or backward.
Rear Support
- Body is in a straight line from head to toes.
- Hands placed directly under the shoulders with fingers spread wide for support.
- Hips lifted high, with no sagging or arching.
- Legs straight and toes pointed for full body extension.
- Core engaged to maintain stability and prevent collapsing at the hips.
Handstand
- Body in a straight line, with no arching or bending.
- Hands firmly planted on the floor, with fingers spread wide for stability.
- Body in full alignment, with legs together and toes pointed.
- The handstand should be held for a few seconds, maintaining balance in the air.
Common errors
Front Support
- Sagging hips – keep the body in a straight line from head to toes.
- Bending elbows – arms should remain straight.
- Head dropping – keep the head in line with the spine.
- Feet apart – keep the legs together to maintain balance and proper alignment.
Side Support
- Sagging hips – keep your body in a straight line from head to toes.
- Feet apart – keep your feet stacked to maintain alignment.
- Elbow out of alignment – ensure the hand is directly under the shoulder.
- Leaning forward or backward – keep your head and body aligned in one straight line.
Rear Support
- Sagging hips – ensure the body is in a straight line with the hips lifted high.
- Arms bent – keep arms straight to support the body properly.
- Legs not straight – encourage children to extend their legs fully and point their toes.
- Leaning backward or forward – maintain a straight line from head to toes without shifting the weight too much in any direction.
Handstand
- Bending arms – ensure arms are straight and strong to support the body.
- Arching the back – focus on keeping the body straight and aligned, engaging the core.
- Kicking too hard or too soft – encourage a controlled and consistent kicking motion.
- Looking at the floor – keep the gaze slightly forward to maintain better balance.
