10 Days to Conquer the SOMERSAULT
Processing of gravity and body positioning senses, motor planning, bilateral coordination and body awareness are all involved in this gross motor skill, which is why it can be really tricky to get right! Children with gravitational insecurity find this scary as it involves their head being upside down, as well as their body moving into backward space.
This challenge will help your child to conquer a somersault, through 10 days of graded challenges.
Day 1
Do Rabbit Pose: Sit on
heels, shins on floor, reach back with your hands and grab your heels, lean
forward and rest forehead on floor. Gently roll up onto the top of the head and
hold for 3 breaths. Repeat 3 times.
Rock
and Roll: Lie on back, holding legs behind knees, rock and roll up to sit and
back onto back 20 times.
Day 2
Squat to Stand: Squat low,
feet pointed out, with elbows on inside of knees, slowly rise to stand, then
slowly lower back into squat, repeat 10 times.
Wide Leg Forward Bend: Stand with
legs wide and bend forward, head upside down toward floor, hands on the floor
to stabilise, maintain position for 3 breaths.
Day 3:
Squat Push- Offs: In
standing, bend knees slightly and lean forward slowly with hands outstretched.
When hands touch floor, push off and back onto a squat. Repeat 10 times.
Popcorn Pops: Lying on back, tuck
knees and curl up into a ball. Hold and count to 5. Pop out, extending with
arms and legs hovering off the floor. Repeat 10 times.
Day 4:
Rock and Roll: Lie on
back, holding legs behind knees, rock and roll up to sit and back onto back 20
times.
Wide leg forward bend: Stand with
legs wide and bend forward, head upside down toward floor, maintain position
for 3 breaths.
Day 5:
Rock and Roll to stand:
Lie on back, holding legs behind knees. Rock and Roll up to sit, and then with
enough force to move into standing. Repeat 10 times.
Rabbit Pose: Sit on heels, shins
on floor, reach back with your hands and grab your heels, lean forward and rest
forehead on floor. Gently roll up onto the top of the head and hold for 3
breaths. Repeat 3 times
Day 6:
Squat Push-Offs: In
standing, bend knees slightly and lean forward slowly with hands outstretched.
When hands touch floor, push off and back into a squat. Repeat 10 times.
Popcorn Pops: Lying on back, tuck
knees and curl up into a ball. Hold and count to 5. Pop out, extending with
arms and legs hovering off the floor. Repeat 10 times.
Day 7:
Rock and Roll to stand:
Lie on back, holding legs behind knees. Rock and Roll up to sit, and then with
enough force to move into standing. Repeat 10 times.
Squat to Stand: Squat low, feet
pointed out, with elbows on inside of knees, slowly rise to stand, then slowly
lower back into squat, repeat 10 times.
Day 8:
3 Point Tip Up: Squat low
with hands on floor, elbows on inside knees. Lean forward to place head on
ground in front of hands. Tip up to balance on a tripod headstand.
Try a somersault down a small hill
(a small grassy incline outside or build an incline with pillows)
Day 9:
Squat Push-Offs: In standing,
bend knees slightly and lean forward slowly with hands outstretched. When hands
touch floor, push off and back into a squat. Repeat 10 times.
Somersault with adult assistance 3
times.
Day 10:
Somersault with adult
assistance 3 times.
Try it on your own!
Source:
theinspiredtreehouse.com
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