Roll, Balance, Shine! Gymnastics Rolls and Balances

Stand on one foot for three seconds. Now swap feet. Was it easy or tricky? Balancing means keeping your body still and steady without falling. Gymnasts use balance every single time they perform. Today you will learn two types of rolls AND how to hold a perfect still balance. Get ready — your body is about to become a gymnast's body!

Gymnasts use rolls to travel across the floor smoothly and safely. They use balances to show control and strength. Let's look at each one. **The Log Roll** Lie on your back on a mat. Stretch your arms above your head and point your toes. Keep your whole body long and straight — like a log of wood. Now gently roll sideways. Keep that long shape the whole way. Do not bend your knees or let your arms drop. **The Forward Roll** Start standing. Crouch down and place both hands flat on the mat, shoulder-width apart. Tuck your chin to your chest — this is very important so you roll on the back of your neck, not the top of your head. Push with your feet, lift your hips, and roll forward in a round ball shape. Land with your feet flat and stand up smoothly. Always use a mat and never rush. **Balances** A balance is when you hold a still, steady position for at least three seconds. The key idea is your base of support — the part of your body touching the floor. A wider base makes balancing easier. Try these: • Two feet together — easiest • One foot — harder • One foot and one hand — a real challenge! When you balance, pull your muscles tight, look at a still point in front of you, and breathe slowly.