55870 img042

Datę. Name.

Starting Position: Sit correctly on bali In optimal posturę. Begin Basic Bouncing. Position arms at sides or as desired.

Movement: On upward half of bounce, step one foot sideways. With next bounce, bring other foot to meet it. Repeat and circle the bali. Alternate to other side.

Breathing: Monitor heart ratę. If winded, bounce less vigorously. Modification: Touch hands to bali or stable object for balance assistance. Progression:

1.    Initiate bounce by raising heels (see page 38).

2.    Add desired arm movement from previous exercises.

Beats/min_    / Repeat_Times / Do_Times/day

Purpose/Goal:_____

Comments: Moving the leet reduces the base ol support and keeps Ihe center of gravity changing. This forces the body to continually make unconscious/automatic adjustments to maintain balance.

© 1995 by Joannę Posner-Mayer, PT

Hop Around Bali    1:19

Starting Position: Sit correctly on bali in optimal posturę. Begin Basic Bouncing. Position arms at sides or as desired.

Movement: With one bounce, hop both feet to side. Repeat hopping and circle the bali.

CAUTIOH: MOVE BODY ON THE UPWARD HALF OF THE BOUNCE.

Breathing: Monitor heart ratę. If winded, bounce less vigorously. Modification: Touch hands to bali for balance assist. Progression: Add desired arm movement from previous section.

Beats/min

Repeat_Times    Do_Times/day

Purpose/Goal:_

Comments: Moving the feet reduces the base of support and keeps the center of gravity changmg which forces the body to continually make unconscious/automatic adjustments to maintain balance This is also a gentle way to train the body to decelerate impact on landing.

© 1995 by Joann* Poanai Mayai, I* I

55