﻿I'm delighted to welcome you to our athletics masterclass brought to us by the amazing Libby Clegg.

Hi everyone. My name is Libby Clegg. I'm a paralympic sprinter and I completed the 100, 200 metres. I'm also registered blind, today I thought I'd show you a little part, some exercises that I do to help with my training. Don't worry. I'm not going to get you to run around, maybe not outside, anyway. Just in your living room.

Libby has represented Great Britain in three paralympic games in the 100 and 200 metres. She has won gold medals and holds the world record for the 200 metres. Not only is Libby a super-fast sprinter, she also starred in a TV programme Dancing on Ice.

First of all, I'm going to start off with showing you some leg exercises that are really really important to do with your strengths. Obviously it's really important you have strong legs when you run. So first of all, I'm going to to demonstrate a squat to you. And this will be the first exercise that we do and I'm probably going to superset with lunge. So here we go, first squat. The best way to describe it is by, to do is like putting your feet hip-width apart, put your hands on your hips, or if it's more comfortable, in front of you, to get a bit more balance, and basically just, it's like you're sitting down on the toilet or on a chair, and basically just stand up, keeping your chest high and your your back straight. Okay. Down, and back up I'll show you what sideways, just to explain. It's really important that you have good posture when you're doing this because it helps your core, your glute muscles, your quads, your hamstrings. So, demonstration of that. The next exercise that I'm going to to show you is a lunge, again keeping your feet hip-width apart. And it's kind of like your feet are on, like a train track motion. So you don't want to go bringing one leg into the field there, keeping them very parallel and basically put your hands on your hips and then step forward and lunge into it. Bending both your knees. I'm getting a really good stretch there but also it works your quads and your glutes. The hamstrings as well. I'm showing from a side view. So again, hip-width apart, then dig down. Hopefully you guys have got that. Basically for now we're going to do 10 of each exercise, just back to back. So 10 squats, and then 10 lunges. Here we go. One, two, three, four, five, six, seven, eight, nine, ten. And then 10 lunges, make sure that you do them in your own time. You don't have to do them at the same place. So you can pause the video if needs be. One, two, three, four, five, six, seven, eight, nine, ten. Well, if you've got that all done guys, that's really good. And you could basically go from doing that and you can add in as many reps and sets as you like. So normally I would recommend that you do three sets. So you do that exercise three times, 10 times each. Next exercise we're going to do running arms. And this is to make sure that you've got really good arm action when you run. It's really, really important because you actually get a lot of power from your arms as well. Yeah, you bring your arms up to sort of eye level, your hand up to eye levels. You can do a straight hand, or a curved fist, or whatever feels most comfortable and it's basically, to pushing your pockets. That's how we describe it. And this is like really good running technique, arm action. And to make it a little bit harder, What we're going to do is we're going to get either, you can use any tricks bottles or makes that you can use anything, cans, like bins, or bottles of something. And I won the 200 metres in 24 seconds. So let's do our arm action for 24 seconds. I don't have a timer on me. So I'm going to do on my head. Well, if you guys bought a stopwatch definitely. Let me do that. So. Are you ready? Three, two, one. One, two, three, four, five, six, seven, eight, nine 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24. All right. And so the key things are to make sure that your arm action is eye level and that's your core it's really, really tight. So you're keeping your tory muscles really clench. So working on your ups and close trends am done. And then the other thing is to go as fast as you can. So, like you say it's as fast as your arms go, you like to follow. So it's fascinating your arms and legs incredible. So, for my final exercise I'm going to recommend that we do putting high knees. You can get really good cardio work do this. And it's something I actually do every day in my training. We do put in drills and this helps us get, keep good technique but also a good foot contact and usual the waist measure work a little bit harder. So like I said before I won in the 200 metres in 24 seconds. So I felt weird to do odd running kinase, it's a 20 well 24 seconds. And see if you guys can beat me. You ready? Three, two, one. Let's go. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 1, 2, 3, 4. Well, I normally do this quite a few times. So a minimum of three times, and you can combine having really good arm action to your bring honeys and combine it to make sure that you're going to have a really good technique. Thank you very much for that today, guys. I hope you really enjoyed it. And remember you can play and pause and rewind. If you have any to make up to success.

In this session, Libby teaches us exercises to help us become faster and a better sprinter. We start with squats and lunges before moving on to sprinting arms, then finally a 200 metre challenge against Libby. Can you keep up. If your child would like to practise the skills from our masterclass sessions please remember to ensure the area is safe and that your child is feeling fit and well to take part in the lesson, check, you are wearing the right clothes for sport and physical activity. Your safety is really important to us. Please share your work with Oak National. If you'd like to please ask your parents or carer to share your work on Twitter tagging @OakNational and using the #LearnwithOak. We'd love to see your amazing work.

In this lesson, we will learn about sprinting drills. Libby Clegg MBE teaches us some sprinting drills and talks through her amazing achievements in athletics.

In this lesson, we will learn about sprinting drills. Libby Clegg MBE teaches us some sprinting drills and talks through her amazing achievements in athletics. Resources provided by St Martins School Derby (CC BY-NC-SA: https://creativecommons.org/licenses/by-nc-sa/4.0)

Lesson overview:Athletics Masterclass

Core Content

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Supervision Level

Athletics Masterclass: