gibbon slackline activity guide

7/16/2019 Gibbon Slackline Activity Guide

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Activity Guide



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Gibbon Slacklines Activity Guide Page 1

Name Goals Equipment Duration Activity Variation Variation/Background Level

Linetag Warm-up/ Balance

practice / Game

floor with lines or

tape to create

10min One s tags/catches the others.

The s are only allowed to move

on the floor-lines.

VAR1: The tagged s will become

a tagger. The last untagged

person wins.VAR2: The trainer defines

alternative types of movement.

Rules: If someone significantly steps off

the line, he will start tagging.

WarmUp/

Game

Under&Over Team Warm-up

(across the line)

Slackline, mat 5min Make two well-matched

teams. First team that finishes

wins.

Teams stand in 2 rows across the

slackline. Nr.1 in line starts

running towards the line, crawls

under the line and comes back

over the line, touching Nr.2. Nr.2

starts..

VAR1: Over&Under

VAR2: in pairs of two, holding each others

hands.

WarmUp/

Game

Go Fetch Team Warm-up (in

line-direction)

Slackline, mat, ball,

bucket

15min Make two well-matched

teams. First team that finisheswins.

Place a bucket at the start of the

line and a ball at the end of theline. Have students work with a

partner holding hands to cross

the lineand retrieve the ball.

Switch walkers and return with

ball to place in bucket.

VAR1: Walk backwards

VAR2: Eyes closed or blindfolded

WarmUp/

Game

Warm up Games




Get Moving Warm-up/ Balance

practice / Increase

heart rate

Slackline, mat 10-15min Make two well-matched

teams. First team that finishes

wins.

Have each team start at their

own slackline and begin walking

as far as they can, when they

need to step off they must do 10

jumping jacks before the next

student can begin in the spot s 1

stepped off. Each time someone

makes it to the end a point is

scored for the team.

VAR1 Change exercise required by

blowing a whistle (push-ups, verticle

jumps, sit-ups) The goal is to increase

heart rate and experience the slacklne.

Warm Up/ Game

Warm up Games




Standing on one

leg (without a

slackline)

The s experiences the

importance of the

different senses for

balancing

B al ls , o pti on al mus ic 5 -1 0m in T he Sl ac kli ne r ( s) st an ds up ri gh t on

one leg and does additional

movements (VAR1-9) Demonstarte

and practice how arms can help

recover balance. Raise the armstraigth up on the side you are

falling toward.

VAR1: Eyes closed

VAR2: Free leg circling

VAR3: Combination of 1&2

VAR4: Dancing to music

VAR5: Throwing a ball up and downin one hand

VAR6: Catching the ball alternating between

both hands

VAR7: throwing balls to each other

VAR8:Turning the head to both sides

VAR9: standing on a very soft surface

Coordination1

Preparation

VAR. 6




Stepping up (onto the

slackline)

The s learn how to

step up on the

slackline

Slackline, mat, opt. with

spotter

5-10min S practices stepping up opt. with

the help of a spotter

Starting position:

The s places his foot parallel on the

line. His hip is above his heel. The

upper-body is upright and the arms

crossed in front of the chest. The leg

on the ground is slightly angeled and

ready to jump.(Fig.1)

Movement and

End position:

The s lifts up with his ground leg and throws his

arms upwards, along the sides of his upper-

body.(Fig.2) The base leg is not used to force

the line down and will only follow the

movement in it´s angle. The s is now standing

on one leg.(Fig.3) look for "balance positon" for

further detail.

Coordination2

Fig. 1 Fig. 2 Fig. 3




Balance- position The s learns to stand

in the right balance

position on the line

Slackline, mat, opt. with

spotter

1 0- 15 mi n T he S s tan ds i n b al an ce po si ti on

and trys to get used to the feeling

Head straight, focus on a fixed point

at the end of the line, upper-arms

leveled with shoulders

Can also be done with bare feet to help to feel

the line and keep the balance

Coordination3

Standing The s practices

standing and

balancing on the

line

Slackline, mat, opt.

with spotter

10- 15min The s st ands i n balanc epos it ion

and tries to release his grip

from the spotter. Try to hold

this position for 30 seconds.

S should loosen the grip or

completely release it from the

spotter as long as possible.

The slackline will stop shakeing after a

while, if in the right balanceposition. S

should change legs after 60 seconds.

Coordination4

Preparation Preparation




Hip coodination

(on the line)

The s learn the

importance of the

hip´s role for

balancing


with spotter

10-15m in Th e s ba la nces on th e line an d

tilts his hip to several

directions.

Var1: tilts hips side to side

Var2: tilts hip back and forth

Var3: moves hips side to side,

while parallel to the ground

In addition to the upper-body and arms,

the hip is the most powerful tool to

balance on the slackline. A controlled

movement to the side, while horizontal

will improve the control over hips and

balance.

Coordination5




Walking The s try to put

these skills

together and walk

across the line


with spotter

10- 20-m in The s tr y t o walk re me be ri ng to

focus at the destination

anchor, keep arms up ,

stabilize hips, and engage core

This will take time to master and

it can be helpful to have another

student holding their hand

either from the ground or an

adjacent slackline.

Tip: Rather than walking, try balancing on

one leg then switching to other, much like

the previous exercise

Coordination 6

Turnaround Trick/Balance Slackline, mat 10min The s try to turn on the line

after mastering walking to the

end.

Balanceposition on one foot.

Center of gravity mostly on the

backside leg and turning 180°

with the help of the frontside

leg. Similar to pivioting.

Turning the head fast and late from

fixpoint to fixpoint will help with keeping

balance.

Coordination 7

Movement




Crouch Trick/Balance Slackline, mat 10min The s stands in balanceposition

(both feet on the line) and

bends his knees. The focus is

towards the fixtpoint at the

end of the line.

VAR1: bringing the hands

together.

VAR2: bringing the hands

together behind the back.

the closer the center of gravity is to the

line, the easier to balance.

Trick - Easy

Tricks and balance poses (Adanced Movements)




Kneedrop Trick/Balance Slackline, mat 10min The s stands in balanceposition

(one legged) and bends his

knee. The free foot is placed

behind the base leg touching

the line with the front of the

ankle. The standing leg knee isbent as much as possible.

Focus on the fixpoint and drop

straight down with the most

weight on the front leg until low

enough to take weight on to the

shin/ankle . Use arms to balance

on the way down.

Sitting down on to the heel of the

backside foot will help to keep the

balance.

Trick - Easy

Footplant Trick/Balance Slackline mat 10min Same sequence as Kneedrop,

but sit down on the back heel

and stretch out the front leg.

Use the abdominals and lean

back to balance.

Trick - Medium




Kneebalance Trick/Balance Slackline, mat 10min The s kneels sideways on the

slackline. To start he places

one hand and opposite-side

knee on the line and starts

balancing. He then adds the

second knee.

Holding the upper-body and arms to the

front with a strait back will help to keep

the balance.

Trick - Medium




Sitdown Trick/Balance Slackline, mat 10min Same sequence as a crouch.

When close to the line with the

hips release and stretch the

back leg forwaard to sit down

on the line.

Letting the free leg hang down will help

with balancing while sitting. Try not to

touch the ground and keep center of

gravity on the front foot untill you sit

down.

Trick - Medium

Sleepwell Trick/Balance Slackline, mat 15min Same sequence as Sitdown.

Then lie down on your back

and keep your arms to the side

To start keep your focus towards the end

of the line and then push your head back

to look up at the sky/ceiling.

Trick - Hard

Tricks and balance poses (Adanced Movements)




One-Foot-Lever Trick/Balance Slackline, mat 15min Same sequence as crouch.

Then lean to one side with one

hand on the line. Release the

foot from the same bodyhalf

and stretch it to the front.

Grab the foot with your freehand.

Variation of the distance between leg and

hand on the line will make the trick easier

or harder. The closer, the easier.

Trick - Medium

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