Download Balance Challenge 1 2014 by Victoria Otto

Balance Challenge 1
Victoria A. Otto
Highland Park High School
2011 Illinois Secondary PE Teacher of the Year
2012 Midwest Secondary PE Teacher of the Year
[email protected]
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HIGH LUNGE
POSE
Major Muscle and Flexibility Areas:
Gastrocnemious, Soleus, Hamstrings, Quadriceps,
Gluteus, Hip Flexors, Abdominals, Back Extensors,
Pectorals
Cueing:
-From Mountain, pull your right toes to your shin
and lift the knee up
-Once the right knee is lifted, tilt the hips moving
the right foot back (almost a scale)
-Bend the standing leg to set the back foot on the
ground (about 3ft back)
-Toes on both feet face forward
-Be on the ball mount of the back foot
-Drive the heel towards the back wall
-Stack the front knee directly above the front ankle
-Reach the finger tips down
-Inhale the arms up with the fingers reaching to the
ceiling
-“Sink” into the front hip flexor
Reverse Warrior
Cueing:
-Drop the back hand to the back
thigh or calf (avoid the knee joint)
--Reach through the sternum,
Muscle & Flexibility Areas:
following the arm back
Gastrocnemius, Soleus, Hamstrings, Quadriceps,
-Face the palm of the top hand down
Gluteus, Hip Flexors, Abdominals, Back Extensors,
-Lower into the front hip, Ideally
Pectorals
front thigh is horizontal to the
ground
-Shift weight into the outside of the
back foot
Benefits:
Stretches the entire side body and
arm
Enhance balance and stability
Strengthen ankles and quadriceps
Warms the spine and increases its
flexibility
Creates flexibility in the intercostal
muscles
Muscle & Flexibility Areas:
Quadireceps, Hamstrings, Gastrocnemius, Soleus,
Flexors and Extensors in the feet, Gluteus, Hip
Flexors, Deltoids and Back Extensors
Cueing:
-From High Lunge, bend the back leg lifting into
Warrior 3
-Square the hips towards the front
-Extend the arms forward (reaching)
-Extend the toes back (reaching)
-Lift the back leg high enough to activate the gluteus
and upper parts of the hamstrings
-Squeeze the gluteus, lifting the back leg
-Bring the torso to a parallel position to the ground
-Square up the hip pointers to the ground
-Place the head in-between the elbows so the eyes see
the ground
Transition to High Lunge
WARRIOR 3
Muscle & Flexibility Areas:
Quadriceps, Hamstrings, Gastrocnemius,
Soleus, Flexors and Extensors of the
feet, Gluteus, Rhomboids, Trapezius,
Deltoids, Triceps, Biceps, Pectorals
Cueing:
-Shift your weight to the one foot, lifting
the other foot off the floor
-Place the sole of the lifted foot on the
inner thigh\calf of the standing leg
-Press the foot into the thigh and
squeeze the quad to “lock” the foot into
place
-Keep the hip points parallel to the
ground and straight forward
-Bring the palms to the sternum in prayer
position
-Keeping the palms together, straighten
the arms with palms above the head
TREE
GREAT TOE SCALE
Major Muscle Groups:
Quadriceps, Hamstrings, Gastrocnemius, Soleus,
Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius,
Deltoids, Triceps, Piriformis, Gracilis, Sartorius, iliopsoas
Cueing:
-From a standing position, bring the one knee toward the abdominals
-Reach the hand around to the outside of the foot, placing the “peace”
fingers in-between the two big toes
-Other arm on the hip pointer
-Squeeze the muscles of the standing leg
-Extend the left leg forward and straighten the knee as much as
possible
-Square the hips so they are parallel to the ground
IF steady, swing the leg out to the side
-Turn the head to look in the opposite direction of the extended leg
Tips:
IF steady, turn the head looking in the opposite direction of the
extended leg or close your eyes!!
TWISTED
GREAT TOE SCALE
Major Muscles and Flexibility Areas:
Hip flexors, Gluteus, Hamstrings,
Quadriceps, Abdominals, Gracilis, Iliopsoas,
Pectorals, Deltoid, Flexors and Extensors of
the feet
Cueing:
-Sit the gluteus back, like a in a chair
-Bring the ankle over the standing legs knee
-Flex the foot that is crossed over the knee
-Bring the hands to the chest in prayer
-Lower the glutes by “sitting” back in the
chair
-Maintain this position
-Release the foot, keeping the standing leg
horizontal to the ground
EXTENDED
MOUNTAIN
Major Muscles and Flexibility Areas:
External obliques, Teres Maximus, Infraspinate Muscles,
Latissimus Dorsi, Back Extensors, Gluteus, Quadriceps,
Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the
feet
Cueing:
-Inhale into this position
-Squeeze gluteus and quads
-Pull belly button into the spinal cord
-Lift the heels, balancing on the ball mounts
-Reach the finger tips to the ground
-Roll the shoulders back and down; hugging the spinal
cord
-Inhale the arms up, triceps behind the ears
-Lower the gluteus down so the glutes and heels touch
each other
-Continue to balance on the ball mounts
CHAIR TO TWISTED
GREAT TOE PREP
Major Muscle and Flexibility Area:
Hamstrings, Rectus Abdominals, Pectorals, Deltoids, Triceps,
Biceps, External obliques, Teres Maximus, Infraspinate
Muscles, Latissimus Dorsi, Back Extensors, Gluteus,
Quadriceps, Gastrocnemius, Soleus, Deltoids,
Flexors/extensors of the feet
Cueing:
-From extended Mountain, drop the heels to the ground
-Move the thighs horizontal to the ground
-Pull the abs towards the spinal cord
-Lift the arms over the head, bringing the triceps behind the
ears
-Palms together
-Slowly twist the torso, bringing the opposite triceps over the
opposite thigh
-Bring the hands into prayer position
-Push the triceps into the thigh
-Lift the heel, release the hands and slight the hand under the
foot, grabbing the outside edge of the foot
TWISTED
GREAT TOE SCALE
Major Muscle Groups:
Quadriceps, Hamstrings, Gastrocnemius, Soleus,
Flexors and Extensors of the feet, Gluteus, Rhomboids,
Trapezius, Deltoids, Triceps, Piriformis, Abdominals, Pectorals
Cueing:
-From
a standing position, bring the one knee toward the
abdominals
-Reach the hand around to the outside of the opposite foot,
grabbing for the outside edge of the opposite foot.
-Other arm on the hip pointer
-Squeeze the muscles of the standing leg
-Extend the left leg forward and straighten the knee as much as
possible
-Reach through the head twisting the torso
-Square the hips so they are parallel to the ground
IF steady, swing the leg out to the side
-Turn the head to look in the opposite direction of the extended
leg