Open Source Content Management

• Rolls
  • Forward Roll
  • Backward Roll
• Balancing
  • Headstand Balance
  • Handstand Balance
• Sequence
  • Two Action Sequence.
  • Three Action Sequence
  • Four Action Sequence

Rolls

Forward Roll

• Is performed by moving from standing position to a quite with the chin tucked in.
• This starting position transforms into a roll and back to the feet in one motion without the support of the hands while standing.

How To Perform The Forward Roll

• Squat (to posiiton yourself closer to the ground balancing on the front part of your feet with your legs bent under your body.) down and place the hands shoulder-width apart.
• Tuck the chin and head towards the chest.
• Roll forward, push over unto the upper back so that the body rolls forward and the hips are pushed over the head.
• Straighten the legs and point the toes throughout the roll.
• Stand without using your hands for support.

Safety Tips

1. Warm up befire performing the forward roll.
2. Perform the activity in an open flat and safe place.
3. Have proper attire, loose fitting and comfortable clothing.
4. Make contact with the floor using back of the head and shoulders and nebver the top of the head.

Backward Roll

• Is similar to the forward roll but is performed in reverse(going backwards)

How To Perform The Backward Roll

• Squat into a tuck position ( a body position where the knees and hips are bent and drawn into the chest.)
• Place hands on your ears with open plams, facing upwards.
• Bring the chin to the chest
• Sit while tucked and push backwards to begin the roll.
• Extend the arms and push wiht arms to complete the roll.
• Land on your feet and extend the legs to stand.

Balancing

Headstand Balance

• Is an inverted balance. The performer balances his or her body with the forehead.

How to Perform

• Kneel or squat on the mat or grass.
• Place hands about shoulder width or slightly wider with fingers pointing forward.
• Hands and the top of the head should form a triangle shape.
• Tuck the chin downward and bring forehead down to the mat.
• Lift up the knees to straighten out the legs.
• Bring the knees to armpits and into the chest.
• Raise the knees and extend the legs straight up out of the tuck.
• Hold the headstand for a few minutes.
• To release the headstand, bend at the knees and bring both legs down back to tucked position in frontof the chest.

Handstand Balance

• Is the act of supporting the body in a stable, inverted position by balancing on the hands.

How To Perform The Headstand Balance

• Start in an upright standing position. Hands stretched staright over the head.
• Place one foot in front on the ground or mat. Place both hands in front on the ground or mat, shoulder width apart, with fingers spread out slightly and facing forward.
• Using the momentum(force that keeps the body moving) from placing one foot in front of the other, kick one leg up then follow with the other leg.
• Keep the arms straight and hold the balance.
• To release the handstand, bring legs down one after the other and lunge to an upright position.

Sequence

Two Action Sequence.

• A sequence is a gymanstic activity where two or more skills are performed together, creating a different combination skill.
• A tow action sequence involves the performance of the two action gymnastic skills which involve travelling, jumping , rolling and balance.
• This is similar to playing ball games where different skills such as passing , catching, running and jumping are put together.
• The purpose of a sequence is to connect movements into smooth and flowing sequence without hesitations or stops.

Three Action Sequence

• Involves the performance of three action gymnastic skills which may involve travelling, jumping , rolling and balance.
• Squat - to crouch or sit with one's knee bent and one's heels close to or touching one's behind.

Four Action Sequence

How To Perform The Four-Action Sequence.

• A four- action sequence involves four gymnastic skills
• The sequence has four skills such as handstand, T-balance, a handstand into a T-balance or single leg balance dorward roll. T- balance backward roll.