Balance Ninjas: One foot balance

Occupational therapy

﻿Hi, I'm really looking forward to our lesson today. I hope you are too. Before we get started, this is just little reminder. We're here to support any approaches you might already be using, and any work you might have already been set. We know that this lesson is going to be going out to so many different children and families. So, if you're not sure about anything or have any questions, then please do contact your usual therapy team.

Hi, today we're going to learn all about balancing on one foot. I hope you're ready. Why is it so important that we practise standing on one foot? Well, when we walk, we spend short moments balanced on just one foot. Sometimes we might have to stand on one leg when we're reaching up high or far away, or when we get dressed. And this helps us to practise using lots of small muscles that have to work to keep us stable. We can practise our balance with all sorts of games and daily activities. You're going to need somewhere to stand with enough space around you, a small toy to catch, such as a ball or bean bag, a puzzle or a card game. Restart once you've got everything ready. For our first activity, we're going to stand on one leg and keep our eyes open. Remember, don't hold onto anything nearby. Don't let your ankle and knee touch your other leg. Practise on both legs, and see how long you can keep steady. Ask an adult to time you if you'd like.

So,

Hold on a little bit.

Here we can see.

to toe.

Balancing on one leg.

Okay, making sure that you're not holding on.

The wobble,

If you do wobble,

Put your foot straight down.

Put your foot straight down.

Try not to

Okay.

Put up your legs like that, okay. So, I want you to time yourself. How long can you stand in this position? Okay, can you see that? How long can you stand there?

There we go. And then you can count how many are you going to swap over.

And then each time, "whoop," trying to improve it, okay? So we have to wobble straight down. When we're looking at balancing, we got a strong leg and a weak leg, one both need to be strong. So,

There we go.

Each pattering again.

And you balance with one leg.

Okay

Yeah.

Relaxing into that position.

And, one legs of yours might be weaker than the other and might be a little more wobbly, swing to take an important nice breath

If you're a bit nervous you can also ask an adult to stand nearby.

As if you feel a little bit wobbly, and you're done.

Okay. So post that video now, have a go and then restart once you're finished. To our next activity, we're going to really challenge ourselves, by balancing on one leg while we keep our eyes shut. So it's really important that you make sure that there's an responsible adult around to help you and to make you feel safer. Make sure that the area around you is clear.

Tip or tap so you can manage try one on one foot.

Okay.

Lets challenge ourselves like the rangers and see if we can balance. so if you can see, my eyes are shut

Get yourself nice and steady first.

And just get yourself some position first. Raise your leg and then shut your eyes.

And then shut your eyes.

And you can see, "ooh,"

As you can see there on the video.

And then quite wobbly, relax, and, steady yourself. Are you're feeling wobbly? Okay. So we going to do it on other leg as well.

So, getting to the position first.

And again you begin practising on both sides.

Yeah. Before you, so get into the position first, and then when you feel quite solid, and comfortable, and confident. Close your eyes, and you can count out...

Okay. One side again will be wobblier than the other.

And that's absolutely fine.

And you are done. Okay.

Pause that video, and try balance on one leg with your eyes shut. Restart once you're finished. Another activity that you can do, is you can balance on one leg while you're standing at the table and doing an activity. So make sure that you're not going to hold onto anything, put a puzzle or game or something like that on the table and make sure that there's an adult around you if you feel quite unsteady. Also make sure that the table is above the height of your hips. Post the video to have a go. Restart once you're finished. For our next activity, we're going to really challenge ourselves by throwing to a target while we're standing on one foot. This is quite tricky, but I'm sure with practise, you'll be able to do it.

And you can then.

Always start off holding onto something, a wall, or a piece of furniture when adults stand.

One leg up and then you can try and do some targeting. I'm going to aim for that little yellow pouch. Ooop! missed and missed again, but that's fine because each time and if I'm this, I'm working on my balance, okay. Legs, if you lets go giggle.

As always, swap it.

Get your balance, hold on.

And you can see one side is upright, more bigger than the other

And then you can target the box. Okay. And you'll find that when you use different hands, you're balance is throwing off in a different way. So experiment has some fun.

Okay.

And, oops! See if you can do that. Okay, a nice activity you can do while standing up working at the table, you can do a puzzle, because you've got that security at the table. It's like having the security of a board. One leg up and a little bit of work, try now to lean,

Okay.

And then relax. Swap legs.

It's really important that you're practising both legs.

So you can study core, as you can see when you are vertical, can be drawing or writing as well. You'll be sticking letters on them as you try to move one leg up. You don't have to lift your leg that far. It's .....

Okay, pause that video. How it go and restart once you're finished. Some things you can try to make it easier or harder. Is things like standing on a wobbly cushion, or as I said earlier, having an adult, hold your hand if you are a bit nervous about getting into that position first. You can make sure that there's an adult close by if you're worried about falling over. Time yourself, try and do a little bit longer each time you practise. And also try and throw slightly off centre or to different places. Remember guys do the best for you. Don't worry about what your friends can do. Practise, practise, practise. Thank you for listening. And as always, if you'd like to, please ask your parents or carer to share your work on Instagram, Facebook, or Twitter, tagging @OakNational and #LearnwithOak. See you next time.

Balance Ninjas: One foot balance

Balance Ninjas: One foot balance

Lesson slides

Lesson details

Key learning points

Equipment

Licence

Lesson video