B. Active Living / C. Movement Competence · Active Living and Movement: Fit, Safe and Skilful

Balances and Smooth Transitions

C1 A1.5 A1.2About 35 minutes

Learning goals

I can hold balances on different body parts, in different shapes and at different levels.
I can move from one balance to another slowly and with control.
I can balance with and without equipment.
I can make and perform my own balance sequence.

Words to know

static balance
A balance where you stay still, like a statue.

base of support
The body parts touching the floor that hold you up, like your feet, hands or knees.

transition
The way you move from one position to the next.

level
How high or low your body is: high, medium or low.

control
Moving in the way you choose, smoothly, without wobbling or falling.

sequence
A set of moves done in order, like balance, transition, balance.

Remember from Grade 2

In Grade 2 you held balances on different body parts, made shapes (wide, narrow, curled, twisted) and balanced with equipment and partners.

This year the big focus is the transition: moving from one balance to the next slowly, smoothly and with control, like a movie in slow motion.

Statue time!

Stand on one foot and count to 5. Now slowly bend down until you are on your hands and knees. Hold for 5. Now slowly sit on your bottom and lift your feet, making a V. Hold for 5.

You just did three static balances and two transitions!

Three static balances at different levels: standing on one foot (high), on hands and knees (medium), and a V-sit on your bottom (low). The dashed arrows are the slow transitions between them.

Different bases of support

Your base of support is the body parts that touch the floor and hold you up.

Big base (wide feet, or hands and knees): easier to balance.
Small base (one foot, or one hand and one foot): harder to balance.
Fewer body parts touching = harder.

Try balancing on: 2 feet, 1 foot, 2 hands and 2 feet, 1 hand and 1 knee, your bottom, your tummy (like a superhero), or your back with arms and legs up.

Your base of support (the shaded part) is what holds you up. The smaller the base, the harder it is to balance.

Three secrets of a great balance

Tight tummy. Squeeze your tummy muscles like you are getting ready for a tickle.
Eyes on a spot. Look at one thing that isn't moving, like a door handle.
Arms help. Stretch your arms out to help you stay steady.

Hold each balance for 3 to 5 seconds. Then move to the next one.

Smooth transitions

A good transition is:

Slow: count "1, 2, 3" as you move.
Smooth: no flops or crashes.
Controlled: you could stop at any moment.

Ways to transition: lower slowly, rise slowly, twist or turn, step, slide, or a gentle log roll (lying straight like a pencil and rolling sideways) on grass or a soft mat.

Equipment	A balance to try
A line of painter's tape on the floor	Walk the line heel to toe, then stop and balance on one foot
A firm pillow or couch cushion on the floor	Stand on one foot on it (it wobbles, so it is harder)
A soft ball	Balance in a V-sit while holding the ball on your knees
A low curb or log at the park (with a grown-up)	Walk along it, stop, and hold a balance with arms wide
A beanbag or rolled socks	Balance on one foot with the beanbag on your head

Balancing with equipment makes it more challenging.

Safety for balancing

Clear a space with no hard corners nearby. Use a carpet, a mat or grass.
Balance in bare feet or running shoes, not in socks on a smooth floor (slippery!).
Only use low equipment, and have a grown-up nearby for curbs, logs or benches.
If you start to fall, step down or bend your knees and sit.

Worked example

Let's build a balance sequence

Make a sequence with 3 balances at different levels and 2 smooth transitions.

Balance 1 (high): Stand on one foot with arms stretched up tall. Hold for 3 seconds.
Transition 1: Slowly bend your standing knee and place your hands on the floor, then your knees. Count 1, 2, 3.
Balance 2 (medium): On hands and knees, lift one arm and the opposite leg straight out. Hold for 3 seconds.
Transition 2: Slowly put your arm and leg down, then sit back and roll onto your bottom. Count 1, 2, 3.
Balance 3 (low): V-sit: lean back a little, lift your feet, arms out. Hold for 3 seconds.

A sequence of high → medium → low balances, linked by slow, controlled transitions. Each balance uses a different base of support: 1 foot, then 1 hand and 1 knee, then your bottom.

Worked example

Let's fix a wobbly transition

Zoe goes from a one-foot balance to a V-sit. She drops quickly onto her bottom with a thump. How can she make the transition better?

What went wrong: the move was fast and not controlled (the thump).
Fix 1: Go through a middle step: bend the knee and put hands on the floor first.
Fix 2: Count "1, 2, 3" so the move is slow.
Fix 3: Keep a tight tummy to control the body as it lowers.

Zoe adds a middle step, moves slowly to a count of 3 and keeps her tummy tight. Now the transition is smooth and controlled.

Just for fun

Flamingos often rest standing on one leg, sometimes for hours. They are the champions of the one-foot balance!

Hands-on activity

Balance card sequence

You need: 6 index cards or pieces of paper, a pencil, a soft space (carpet, mat or grass) and a grown-up.

On each card, draw or write one balance: one foot, hands and knees, V-sit, superhero on tummy, one hand and one knee, and a wide star on two feet.
Shuffle and pick 3 cards. Put them in order from high to low.
Practise each balance: tight tummy, eyes on a spot, hold for 3 seconds.
Link them with slow transitions (count 1, 2, 3).
Perform your sequence for your grown-up twice in a row. Can you make it the same both times?
Bonus: Add a piece of equipment (a beanbag on your head, a ball, or a cushion) to one balance.

If you feel frustrated when you wobble, take a slow breath and try again. Wobbling is how your body learns!

Your turn

What is a transition?

Name the three levels.

Which is easier to balance on: two feet wide apart or one foot? Why?

Name two secrets of a great balance.

Give two words that describe a good transition.

Do it and check: Balance on one hand and one knee for 5 seconds.

Do it and check: Go from standing on one foot to a V-sit with a slow transition.

More practice: warm-up

What does static mean?

Is a V-sit a high, medium or low balance?

Should you balance in socks on a smooth floor?

How long should you hold each balance?

What are the body parts that hold you up called?

More practice: on your own

Why is balancing on a couch cushion harder than on the floor?

Make a balance at a medium level using 3 body parts. Describe it.

Sam's transitions are fast and floppy. Give him two tips.

Put these balances in order from high to low: V-sit, standing on tiptoes, hands and knees.

Why should you look at a spot that isn't moving?

Challenge

Design a sequence of 4 balances that uses all three levels and at least one twisted shape. Write it down.

Explain why a balance on one hand and one foot is harder than a balance on two hands and two feet.

With a partner, try a mirror sequence: your partner copies your 3 balances and transitions at the same time. What helps you stay together?

Check your understanding

Quiz

What is a transition in a balance sequence?

Which balance has the smallest base of support?

Which tip helps you balance?

A good transition is...

Which balance is at a low level?

Where is the safest place to practise balances?

For parents and teachers

Big idea: Grade 3 students perform controlled transitions between static positions, using different body parts, shapes and levels, with and without equipment. The key word is control: slow, smooth movement between balances.

How to help at home:

Clear a space with a carpet, yoga mat or grass. Remove furniture with sharp corners.
Call out balances and levels for your child to try ("one hand and one foot, low!").
Have your child teach you their sequence. Watch for smooth transitions rather than perfect balances.

Common difficulties:

Rushing. Count out loud slowly; slow is harder and more impressive than fast.
Wobbling. Remind them: tight tummy, eyes on a spot, arms out.
Frustration. Wobbling is normal. A slow breath and another try is the right response (this builds coping skills).

Safety: No socks on smooth floors. Keep equipment low (a curb, a low log or a park bench edge only with you right beside them). Skip any balance that hurts.