PHYSICAL EDUCATION EXERCISES

BALANCING

There are three main types of balancing:

1. 1. Balancing yourself.
   2. Balancing an object
   3. Balancing another person. 

When balancing yourself, you have many options: balancing on one leg, on your head, on your hands, knees, toes, etc. This can all be done on a hard floor, or to challenge yourself, you can try to balance on a balance beam, a tightrope, a slack rope, a unicycle, stilts, the list goes on and on and is only limited by your creativity. 

When balancing an object you also have many options: poles, sticks, peacock feathers, straws, ladders, pens, balls. You can choose where on your body you want to balance the object: your hand, chin, forehead, foot, shoulder, fingers, anyplace on your body that you can place an object. In addition you can balance an object while standing on two feet, on one foot, lying on your back, while riding a unicycle, etc. Again the options are endless. 

BALANCING EXERCISES: 

BALANCING YOURSELF

1. 1. Stand with feet shoulder width apart. Look at a point directly in front of you (a wall is the best choice). Picture an imaginary line connecting you with this point. This point will help you balance. Hold your arms extended out at the sides. Slowly lift one foot. Keep looking at the wall. When you feel balanced, slowly close your eyes and imagine you can still see the wall. Open your eyes, bring your leg down, and find your balance on two feet. Repeat on the other side. 
   2. Sit on your butt with your knees pulled into your chest. Extend your arms out to the side. Slowly raise one foot off the ground and extend the leg. Feel the balance. Then raise the other foot off the ground and extend the leg. You should be balancing on your bottom.
   3. Kneel on your hands and knees. Look straight ahead at a point on the wall. Lift and extend your left arm. You are now balancing on three points. Keep your arm lifted and extended. Now lift and extend your right leg. Feel the balance. You are now balancing on two points. Now lift and extend your other arm and fall over.

BALANCING AN OBJECT

The most important principle of balancing an object is being able to see the top of the object.

1. 1. Balancing a wooden dowel, a stick or a feather. Peacock feathers are the easiest object to learn to balance but success can be made with almost any object. Top-heavy objects, such as a tennis racket or a pool cue, should be used with the heavy end on top. Small, light objects, like pencils and spoons, are most difficult. To balance the object on your hand, extend your hand. Place the object in your palm. Look at the top of the object. Let go of the object. Keep your hand centered under the top. By looking at the top of an object your body will automatically try to stay centered under the object. You may find yourself moving all over the room to keep the object balanced. Your goal is to minimize movement in other parts of your body. As you improve, a "perfect" balance is attained by making the correcting movements so fast that no one notices. Try also to balance the object on your chin, your foot, your forehead. For a very advanced trick try to balance several objects at once.

JUGGLING

Juggling can be one of the most fun and exciting activities in the known universe. It can also be a bit frustrating if approached in the wrong manner. Many people juggle as a hobby, to relieve stress, to meditate, to build strength, endurance, and coordination. Juggling stimulates both left and right brain hemispheres which can help with creativity and focused discipline. Many people also perform juggling, like the Lazer Vaudevillians.

EVERYONE CAN LEARN TO JUGGLE !

Some people learn in five minutes and some in five weeks. Juggling is also a very social activity. Once you learn to juggle you can pass balls, clubs and rings, and do all kinds of cool tricks with other friends. There many juggling clubs around the USA, groups of people that meet once a week and practice together, showing each other tricks and passing balls and clubs. Many colleges have juggling clubs open to people of all ages.

HOW TO JUGGLE

The best way to learn juggling is to start with scarves, then move on to balls, then rings or clubs. If you do not have scarves, one can easily start with balls.

What you need: 3 scarves and/or 3 balls/beanbags. Tennis balls work fine, lacrosse balls are a bit heavier and are easier to learn with. Bean bags are nice since they don’t roll and bounce away when you drop. You can fill tennis balls with pennies, lima beans or rice to make your own.

STEP 1: Pick up one ball. Toss the ball from hand to hand, get used to its weight. Now throw the ball from your right hand to your left hand. The ball should peak--reach the top of its arc--at about eye level. Repeat with your left hand. Once you can do this comfortably, continue. Imagine yourself in a phone booth. When you throw the ball from your right hand it should aim at the top left corner of the phone booth. The ball will peak at eye level, above your left shoulder. Now throw from the left hand and aim the ball at the top right corner of the phone booth. The ball will peak at eye level above your right shoulder. Repeat this several times.

STEP 2: Pick up two balls. Stand centered with one ball in each hand. Keep your hands at waist level, as if carrying a tray. Throw the ball from your right hand up in the air toward your left hand. When the ball peaks throw the left hand ball under the ball in the air. Catch the ball going to your left hand first then catch the ball going to your right hand. Now start all over again, but starting with your left hand. Do this back and forth until you feel comfortable with it. Two balls is the hardest step in learning to juggle three balls, but if you can juggle two balls well, juggling three will be much easier.

STEP 3: Pick up three balls. Put two balls in your right hand and one in your left. Start with your right hand. Throw one of the balls from your right hand to your left; when the ball peaks throw the ball from your left hand; when that ball peaks throw the other ball from your right hand. HEY--YOU’RE JUGGLING! 

Juggling Truths: You will drop a lot--even jugglers who have performed for 20 years still drop.  

Tips on juggling:

If you find yourself walking as you juggle, stand in front of a wall. 

If you are having trouble with three, go back to two, if trouble with two, go back to one. If trouble with one, just remember: practice makes perfect. 

Practice every day. You will learn more quickly if you juggle in several short practices every day rather than in a long practice once a week. You will also get less frustrated. As you become more accomplished, your body will retain the skills for longer periods. 

For further information Brian Dube (listed in Sources at the end of this study guide) has endless information on all aspects of juggling.

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