Health related exercise activity: components of fitness

Dance activity: an introduction to choreographic processes, devices and intention, performing set choreography and devising of individual work

Games activity: developing fundamental and transferable skills

Athletic activity: acquiring techniques

Outdoor and adventurous activity: following instructions and problem solving skills

Health related exercise activity: personalised fitness

Dance activity: developing the use and application of appropriate action, space and dynamics linked to the intention of seeing 'below the surface'

Games activity: analysing and improving performance

Athletic activity: developing power, strength and speed

Outdoor and adventurous activity: Developing critical thinking

Physical Education

Y7 Physical Education

Key Stage 3

Year 7

UNIT

In this lesson, we will focus on developing your agility skills. It will also help with your speed, coordination and reaction skills necessary for sprinting athletics events in particular. The lesson will also help improve your concentration and focus which is key in all sports.

Agility

﻿Hello. My name is Mr Lindley, and I'm going to be your PE teacher for today. This unit of work is all about athletics. Running, throwing, and jumping, one of my favourite areas of PE. In lesson one we're going to be looking at our agility skills. We're going to be focusing on moving while changing speed and direction and we're going to be making fast and effective decisions with some of our activities. We do of course need to keep ourselves safe. If you're unsure of any of the activities today, please make sure you have a trusted adult nearby When you take part. We are going to need a bit of a clear space, approximately two by two metres square. You might need to move a few chairs. Possibly even perhaps pop outside. Please make sure you're wearing your trainers. We wouldn't want anyone in just in their socks in case they slip over. Please also be wearing something comfortable, shorts and T-shirt on myself. Hair tied back if you got long hair and take your jewellery off. Please also check the floor in case it's slippy. We will need some specific items for today's lesson. You're going to need four household items. They are going to act as markers. I've chosen a Teddy, a toilet roll, a can of food and a spare trainer. You will also need a timer, a stopwatch. You can find one of these, of course, on your phone. It looks a little bit like that when you've found it. And we're going to be able to use that to time ourselves in one of the activities. You can pause the video now and go and collect those items. Clear the space and resume When you've done that. In today's lesson, we'll have a warm up shortly. Then, we're going to have an activity called agility run. This will progress on to a timed agility run which we're going to use as our personal challenge today. That's when you're going to need the stopwatch. Then, we're going to have a reaction run activity where you'll be reacting to my commands, my voice. And finally, you'll get a chance to be successful hopefully at the exit quiz. Alright, it's time for a warm up. Get yourselves up, get, get into that space and let's get moving. So let's get going with a warm up before we get into our agility work today. All I want you to do is copy me. We're just going to be jogging on the spot to start with getting ourselves moving. We're going to go for about 30 seconds on this. So keep up, increase the speed. Make sure those knees are off the floor. Pumping the arms to the side. Another 10 seconds. And stop that. Brilliant. Now let's get going with some star jumps. We're going to go for 20. Here we go. And another 10 everybody. Superb, now think about these legs. We're going to be lunging forwards and getting that knee down to a right ankle. So both sides, we can go in different directions. Let's do another few of those. Good. Don't let the knee bounce on the floor. Another three of those please. One more. Right. Let's work both legs together now. We're going to do some squats. Let's go down, squat, And up. This time I'm going to go with a squat with a twist. Twist round, squat, twist round, squat, twist round, squat, twist round. Brilliant. Now we're going to open the gate with our legs, thinking about those groin muscles. So bring it out and round. We're going to do four or five on each side. Up and round. And another one on each side. And superb, let's get ourselves down into a press up position and we're going to go for some mountain climbers. So we just bring our leg up, like so, getting a little bit faster, each time, getting those legs nice and warm. Superb. Stand yourselves up, thinking about the arms and get those ready. Big shoulders, arm circles backwards, a little bit bigger each time. Brilliant. And let's go forwards. Again, getting a little bit bigger each time. And give your whole body a bit of a shake. And we are ready for our agility work today. While you're getting your breath back from the warmup, here's a quick question for you. Why do we warm up? There's an answer. We warm up because we're feeling cold. Now is that true or false? The answer, false. And there's your correct answer. We in fact warmup, because we have to make sure our muscles are ready for exercise. There will be three key words in today's session. The first being agility, the key one that we're focusing on. The ability to move quickly and easily. Our second key word is reaction. Something done, felt or thought in response to a situation or event. You're going to be reacting as quickly as possible to my voice today. Thirdly, direction, the course along which someone or something moves and you will be moving in various directions as fast as possible. Here is activity number one, agility run. I'll give you a clear explanation and demonstration before you're able to have a go yourselves. Good luck. So here we are with a agility run. Hopefully you've managed to find four house items, and have placed them in a simple square grid formation as I have done just here. This activity is all about as agility, as I've just said. So we need to be on our toes, ready to be agile and to move to all four corners. All I want you to do is to run to a corner, place your foot by the side of the object, before returning to the middle and then heading off to a new corner. Place your foot back to the middle. We want to do this at speed. And hopefully you'll be able to visit all four corners as quickly as possible. It might look something a little bit like this. Place your foot back the middle, try a new corner, back to the middle, into a new corner, back to the middle, Fourth corner, back to the middle. And you can obviously continue and get faster and faster. Have a go, see how you get on. So you've heard the explanation, seen the demonstration so it's over to you. Pause the video to have a go. And when you finished, click resume. After that agility run, let's just have a moment. Here's a statement. Being agile helps us to move quickly and easily, true or false? Yeah, true It certainly does. On to activity number two, our personal challenge. You're going to need the stopwatch I mentioned right at the beginning. You're going to place that by your feet, in the middle of the grid. When you're ready, you set the timer and you're going to visit all four corners of the grid three times. So three circuits of the grid. Each time don't forget to get back to the middle before heading off to another corner. Once you've got, once you've repeated it three times press stop on your stopwatch and have a look How long that took you. Get your breath back, and then see if you can beat your own personal time. Good luck. Pause the video now to have a go at the task and click resume once you've completed it. On to activity three, reaction run. Again, I'm going to give you a clear explanation and demonstration of this task. Before you can get to have a go yourselves. Great work with the agility run. Now we're going to push things on and we're going to have a go at the reaction run. You've still got your four items in your grid formation. And we're still going out to each corner, placing our foot before coming back to the middle. But this time each item has a number. I'm going to keep things simple. I'm going to go clockwise around, so this is my item number one here, I've got two, three and four. I'm going to call a sequence of numbers and you're going to visit those, those, those items before returning to the middle. It might be a short sequence of three numbers, such as one, three, two. So I'll run out to one, back the middle. Out to three, back the middle. Out to two, back to the middle. The sequence might get more challenging and longer as time goes on. You'll need to listen to that from myself, or if you've got somebody at home, they could also call out those numbers for you. Now is the opportunity to pause the video if perhaps someone in your household can call the numbers out for you. If not continue playing the video and I'll give you a series of numbers to run to. So here we got with the first set of numbers in the sequence. I'd like to visit one, three, two, on your toes, Go! Great work. Let's try another set of three numbers. Are you ready? On your toes, listening. We're going to go to four, one, three, go. Great work. Let's push this on and let's this time go to four different numbers. The sequence is going to be ready coming at you. So on your toes, I would like you to visit one, three, two, one. Superb work. Let's try another four number sequence. This time. Are you ready? It's going to be four, two, one, three. Off you go. Brilliant. Let's push it on even further, Let's go for five numbers in a row. Got to memorise, You've got to concentrate as well as being agile. Are you ready? We're going to go to one, three, two, four, one. Go. Good work, good work. In that reaction run, which muscles did you have to use the most? Have a look at those four options there. Option one, your biceps, option two, your quadriceps, option three, your deltoids, or options four your abdominals. Which one do you think you use the most? Yep, it was option two, our quadriceps. well done. When in real life though, might you need to have quick reactions. Look at those four options. Choose which one you think is the most appropriate. Brilliant, well done. Of course, it's to catch a ball in a game. Quick reactions when someone's called your name, you need to catch that ball quickly. Great work today guys. The learning outcomes of today, what have we developed? Well, we haven't just developed our physical agility skills but also our cognitive, our thinking skills. We've looked at our decision-making. You've been competitive and you've been resilient. You've had to keep going, keep trying hard and especially in activity two, trying to beat your personal challenge. I hope you've enjoyed today's session and I look forward to seeing you again in another athletics lesson soon. Goodbye.

In this lesson, we will be developing your speed and agility skills through various speed bounce tasks. You will be improving your ability to change direction at speed whilst maintaining good balance and control of your body.

Speed and agility

﻿Hello. My name is Mr. Dan Lee and welcome to today's PE lesson. We're looking at athletics at the moment and in today's session we're going to be looking at speed and agility. Two of the fundamental skills that we're needing for any of the athletics events from the 110 metre hurdles to the high jump to the long jump. We do need to keep ourselves safe in today's PE lesson of course. So if you're unsure doing any activities make sure you've got a trusted adult nearby. We're going to need about three metres by one metre area. So that needs to be clear clear of any chairs, anything like that. So you might have to move a few items. Please make sure you look above as well because we are going to be jumping, moving around. So we don't want to bang our heads on anything. So make sure it's clear above you, and make sure you've got something suitable on your feet. Maybe some trainers, please don't do it in just your socks in case you slip. The floor might be slippy, so please check that and also wear something comfortable. Shorts and t-shirts, hair tied back, and remove any jewellery. And so then you'll be ready for action. You are of course going to need a few items today, and these are going to help us with our activities. I've chosen a couple of towels today, and I've also chosen some ties as you'll see in the videos. I think I've got three ties for today's session. You'll also need a stop watch or a timer. I'm going to use my timer on my mobile phone. That will be fine. Or you could use a traditional stop watch if you have one. I'm going to give you a couple of minutes to go and get those items, to get ready. So you pause the video now and click resume once you've finished. Today's session, we're going to start with a warm up very shortly. Then we're going to have a look at three different progressive activities. The first being speed bounce. The second activity, we're going to look at something called cross bounce. Before we have an activity called hip rotation. Then we'll have a go at the exit quiz where hopefully you'll be really successful. It's time for a warmup. So let's get ready, get up on our feet and get active. Here we are with our warm up for today's session. We're going to start by getting our heart rate going. So let's just start jogging on the spot, please. That's brilliant. Every time I say turn, I want you to turn 90 degrees to keep a carry on jogging. So that's turn! Turn! Turn! Turn! And back facing front, well done. Keep it going, let's get those knees a little bit higher. We want to get that heart pumping the blood around. Getting the oxygen to our muscles, ready for our exercise today. Let's turn that into twists now. Let's get twisting that upper body. That's it. Brilliant! Now, we are just going to start shuffling side to side, with a few side steps. and we're going to touch the floor each time. So a little shuffle, touch, shuffle, touch, shuffle, touch shuffle, touch Keeping going, let's do ten more of those. Come on! Let's get ourself moving and ready for action. Let's go for another five. And, brilliant. Right, Let's get down into our plank position and start lifting those knees up to there. Let's get going. And jump up on your feet. Let's do the same facing the other way. Let's go again. Get those legs up. And jump back up on your feet. I think for now, we'll go for five star jumps in each of our four directions. Here we go. One, two, three Five, turn! And turn again! And turn again! And back facing forwards. Excellent! Now, it's very important today that with everything but our hips, So, back into that position we were in just a minute ago. I like to pull up one leg right to your hands, and then we're going to swap the other foot and swap again, and swap again. Brilliant. Two more! And last one. Brilliant! Staying in that position, we're going to bring that leg up, but this time we're going to open our hips up to here, and we are going to lift our arms to the sky. Swapping over, and reach Swap, reach! Swap, reach! Swap, and reach! Well done, jump up! Let's think about those groin areas. So lift and round, lift around around. Lift and round. Brilliant! That's it, and bring it in this time. That's it, bring it in. In In In One more in. Right. All about those legs today with our agility and speed work. So, we're going to gently swing one leg up. And each time, it's going to get a little bit higher. Brilliant! And then we'll swap and use the other leg. Start a little bit lower, swinging a bit higher each time. Lovely. And one more. Superb! Now let's do squats. Down We'll do five of those. We'll do another few, but this time twisting those hips that we talked about, that we're going to be using lots today in our work. Lovely! Two more. Superb! So thinking top half of our bodies, big circles backwards please. Lovely. And three forwards. Just the shoulders now. Lovely, and forwards. Hopefully, you're feeling ready for action. Great work with the warm-up. Here's a statement. A warm-up should include a pulse riser. I think I mentioned it, but should it? True or false? The answer, of course, is true. We need to have a pulse raiser to increase that blood supply around the body, to the muscles we're about to use more strenuously. We're going to introduce a few key words today. One at the time. So the first one, before activity one let's think about body control. The ability to coordinate movements with precision. You're going to need great body control to get a really good score on this first activity. So activity one, speed bounce. Have a look at the demonstration, listen to the explanation and see how you get on. So activity one, speed bounce. You are going to need a couple of items that we mentioned earlier. You're going to need a stop watch timer. So I'm going to use my phone and you're going to need a barrier to jump over. So, as we mentioned earlier, maybe you might just find a tie that one might be quite useful. Just something just simple to jump over. You could use a rolled up towel, or even maybe you've got a yoga mat hanging around. Whatever you could use, what ever you feel comfortable with. I'm going to go with my rolled up towel. And what's beautiful in PE is that we can use the step model to help us when we're doing our activities. S stands for space. T for the task we're up to. E for equipment and P for people. So we can change our activity, change what we're doing, to make it a little bit more complicated, and bit more of a challenge, a little bit easier applying one of these and changing one of these. For example, today, this one, E, equipment. If you want to make you more of a challenge, put two towels rolled up on top of each other. Less of a challenge, use a tie or piece of string. So, we can always use that. And I'm going to be using that lots in my sessions. So 20 seconds, how many times can you, two footed, side to side, jump over your barrier? Keep those feet really light, your body just slightly bent. Ready, and I'm going to go for myself here 20 seconds. 47 to beat. Once you've had to go to that one, repeat that, but going forward and backwards over the barrier, like so. Do each one a couple of times, to find out your personal best. So, there you have it. Quite addictive, this one, to get a personal best and keep improving. So have a go. Have a few goes. See how you get on. Pause the video and click resume when you've finished. Hope you got on all right with that speed bounce and you got some great scores. There's another key word though. Rotation. When something turns or spins round a point located at its centre. We're going to be rotating round in this next activity called cross bounce. We're going to be rotating around a quadrant, four squares, trying to move around those four squares as quickly as possible. Have a look at the demonstration, have a listen to the explanation, and then you can have a go yourselves. Activity two, cross bounce. I've made a cross on the floor using two my towels. You can use your string, your rope or even two towels. Up to you, but you need to create all quadrants with that cross. The activity, getting right on our feet. We want to be able to jump forwards, backwards, forwards. Side, side, side, backwards, forwards, backwards. Side, side, side to get back to where we are now. That medium speed, it's looks something like this. Forwards, backwards, forwards, side, side, side, backwards, forwards, backwards, side, side, side. That's one rotation. How about a little practise with me now? You ready? Forwards, backwards, forwards, Side, side, side, backwards, forwards, backwards side, side, side. Well done. That's one rotation. Practise it. Get a little bit faster. And when you're ready, I want you to time yourself, at three full circuits. We just did one there, but I want you to do three. See how long that takes you and then get your breath back. Try to repeat it. Try to improve on your personal best time. We sometimes speak about our step process. What, how would you make this more challenging? A little bit easier. Applying either space, task, equipment, and people. We could always go for task. This one. Why not 30 seconds rather than 20 seconds, to give yourself a challenge. Why not? It's over to you to have a go at this one. Written down here is the information in case you've forgotten anything, or you need to reread that. Click pause, have a go; have a few goes and click resume once you've finished. We spoke about body posture in that activity, but what does good body posture look like? Have a think back to how you were performing in that, in that cross bounce. Which one would those four options would describe best how you were manipulating yourself around those four quadrants? Option one: head, chest and thighs, in a straight line. Option two: Arched back. Option three: Was your head really forward, or option four: Did you have a relaxed abdomen? Yep. It was option one. Your head, your chest and thighs were in a straight line. Well done. Here's another key word. Mobilisation. Making something capable of movement. In the warm-up, we really focused on our hips today, because we're mobilising those ready for this activity. So mobilising the hips. In, hip rotation, which is activity number three. Watch the demonstration, listen carefully and then it'll be over to you. Activity three, hip rotation. We moved on from speed bounce to our cross jump. And now, as you can see I've set my ties up in a slightly different formation. Doesn't have to be exactly like this, but this will work really well for every time you jump over a tie, you have to rotate 90 degrees which you've worked with those hips. So here I go, I'm going to jump over, rotate. Over, rotate, rotate, rotate. And as you get faster and faster, it gets a little bit more challenging. Rotate around each time, jumping forwards, jumping forwards, rotate like so. As always, we like to approach this with our step process. So if you want to make it a bit more challenging, a bit easier, use one of these. Space, task, equipment, or people. For this one, maybe your space, you might want to rearrange the ties into a very different shape to fit your spatial working in today. As long as it gets to hip rotation in, that's fine. The timer. Once you've had a practise and got use to it, 30 seconds, how many complete courses can you do in 30 seconds? This is the start. I get to the end on this one. That's one course. How many can you do in 30 seconds? Once you've done that, pause, get your breath back and then have another go to beat your personal best. So, time to set yourself up, go for a similar shape if you can, if you can fit that in the space Again, try out a few goes at this to try and beat your personal best score. Pause the video, see how you get on, and click resume once you've finished. Well done with that one. While you're getting your breath back again, here's a statement. A strong core helps with body control. Is that true or false? Yep. It's true. Using our core muscles, our abdominals, helps us to have a strong control body. And that's not just in athletics, in all sport we need a good, strong, controlled body. Learning outcomes. What were those from, from today's session? Well, we've done about speed and agility but also again, our thinking skills. We've been, been able to jump accurately and with agility and speed over the speed, bounds around the quadrant. And so on. We've had to think about our tactical awareness and we've had to use our, our sort of game brain in a very different way and working out what was best to help you manipulate round the four quadrants. We had to really focus in today and we had to concentrate if we were going to improve on your personal best, which I hope you did brilliantly. Hopefully you've enjoyed yourself. You've certainly been active, well done. I look forward to seeing you in another athletics lesson soon.

In this lesson, we will be learning the key elements required for jumping for height and challenging yourself to apply these skills in various challenges.

Jumping for height

﻿Hello, my name is Mr Lindley and I'm going to be your PE teacher for today. This unit of work we'll be focusing on athletics. And in today's session, we're going to be looking at the jumping aspect of athletics. Don't worry, you won't need a long jump sand pit or a high jump mat to take part, just a few toilet rolls which I'll explain very shortly. We are only going to need to keep ourselves safe in today's lesson, so if you're unsure doing any of the activities, have a trusted adult nearby when you start them. This lesson, we're going to need about three by one metre space So that's going to have to be clear of any chairs or anything like that, so you might have to move a few items. Please do check above you as well, we wouldn't want you banging in your head on anything. Make sure you've got your trainers on, please don't do this in just your socks in case you slip. The floor, check that please, it might be slippery so do check that and also wear something comfortable, shorts and T-shirt are great, pop your hair up if needed and remove any jewellery. As well as that clear space, you're going to need some toilet rolls today. Up to about eight I think. Maybe some kitchen rolls if you haven't quite got that many toilet rolls, but I'm going to give you a few moments to do that. So pause the video, collect them and resume once you've found them. Today's session is going to start with a warm-up. We're then going to have a go to the activity one, which is the Toilet Roll Tower. This will progress on to Toilet Roll Tower 2, some slight changes, before moving on to Toilet Roll Tower 3 challenge. Great challenges, quite addictive, I'm sure you're going to enjoy them. After that you'll have a go at the exit quiz and see what you've learned from today. It's time for a warm-up, so jump up, get yourself ready, here we go. So, let's get going with today's warm-up. First of all, we need to start with a pulse raiser to get that blood pumping around the body to those muscles, we're really going to to use lots today. So let's just get jogging on the spot. All you need to do is copy me. Hopefully you cleared that little space of three metres by one metre, that's going to help us to warm-up because actually you can jog forward those three metres and jog back. Okay, let's do that again, jog forwards and jog back. Keeping that heart pumping, getting that oxygen round to those muscles. Let's keep that going again. Let's keep going. Let's do four more. Two, three, four, break, okay back to jogging on the spot but this time, lets get those knees a little bit higher, This might be a bit slower, but we're really focusing on the hike. Knees, after another and maybe now lets get, the legs going up the back at their own flex, right up to the back, right up here on flex there, keep going, superb. Okay, lets change that to star jumps, a great one for a pulse raiser. Lets do another 10 of those. Two, five more. Great, I'm back to jogging. This time we're going to just do side hops okay, side hops. Keep it going You can move forward in your little three metre space. You can move backwards, forwards, backwards, forwards, backwards. You can turn that into side to side two footed. Brilliant. Anything, to get that heartbeat really working hard. Back to jogging, we are going to go for a bit of a sprint now while I count to ten, are you ready? Go Faster, one, two, faster, three, four, high speed, five, six, seven, eight, nine, ten. Good work. Okay let's get down on the floor and let's going to have some mountain climbers really great one for working the legs and getting the heart rate beat going. Remember don't drag the foot to the top just put it into the air and start working on it. Already I'm starting to get a little bit warmer, are we? All right, all done, jump back on your feet. We need to think about our dynamic stretching, making sure every immobile are mobilised ready for the next session. Let's start with some limb joints. We're going to do some legwork today, but we jumping for height So we really need to focus making sure all our muscles are ready, for this one. Once you don't feel the bunions there, challenge yourself, you can do a couple of loose jogs, or jumps. Let's turn that into a squat but this time we are going to have our hands on our shoulders. We are going to do the squatting back straight making all those muscles in our legs are getting ready for our most strenuous jumping activities right, breathe, okay and this time we're going to hold the squat position. I'm going to hold it in that spot for about 20 seconds. Arms up straight, head up honestly you can hold it, hold it, hold it, right work. Feel pretty hurt in your legs almost laces up and jump work well done. You're best body is shaking. Brilliant Arms, start with circles backwards please getting them a little bit bigger, lovely and bits forwards and bigger will be swinging those arms today to help us gain height without jumping. Think about our groins, lets just twist it round please, that's it. Lovely I bet you should be all ready for our hips again. If you bring up to there, swap, swap, swap, You can't see that from the side let's try from the front. There, swap, swap, swap, brilliant. I feel like our body is ready for today. Here is a question following that warm up while you get your breath back. which of these is not part of a warm- up? Not what we did then? Look at those four options, which one did we not do? Stretching, a pulse raiser, joint mobility exercise or low intensity activities, which one? It was the low intensity activities. We certainly did the other three. The key words to get us going then, height, vertical distance from the base to the top of an object. Today, that's our toilet rolls and then we're going to increasing the height as time goes on and seeing how far we can jump over. So activity one, the toilet roll tower. Have look at the demonstration, listen carefully and you'll find out what to do. And then it'll be over to you after that. Activity one today is the toilet roll tower. You're going to need a whole lot of toilet rolls as we mentioned earlier possibly a kitchen roll, your can do a combination of both. Something that's going to create that tower effect. I'm going to start nice and simple with three. Now we're going to be spacing the toilet roll tower at two footed. We're going to take off and land two footed. Thinking of technique will be swinging our arms, we're going to keep our head up, chin looking forward, our heads hard and we're going to jump over and still solid landing like so. A couple go at that, a couple of goes at this trick before the competition element kicks in, we start to build up the toilet roll tower for you to improve and increase the height of your jumping. So with more swinging of the arms, bending the knees, chin up and stick the landing. Well done. You'll need to keep going until you stop knocking over that toilet roll tower. It could end up being as high as this, I'm not sure whether I'm going to get over, but I'll give it a go. I'm nicely warmed up so here I go. Stick the landing, I made it. Brilliant. As always with all of our activities, I always like to use the step process. This is a way we can make things more challenging or simplify things that we find difficult. We've not the S for space, T for task, E for equipment, and P for people. This one, we could change the task. Once we've been able to jump over a height of toilet roll, maybe with the amount you've got in your house, give yourself a challenge. Set yourself a 30 second timer. How many times can you jump forwards and backwards in the 30 seconds without the tower being knocked over. That would be a good one for the T or possibly space. Could you change the space? Could you adapt, two towers in a row to give yourself more space to jump over. So it'd be up to you, but it's a great way of always extending our tasks or making them simpler. Have a go and see how you get on. So that was the demonstration. On this slide is the information if you need it to set yourself up, pause the video once you're ready and click resume once you've had a few goes at this and see how high you can jump. Let's have another keyword now. Power. It's the ability to exert maximum force in the shortest time possible. Today we're jumping over those toilet roll towers with massive power going through our legs to gain the height to get over the toilet roll tower. So power through the legs. Activity number two, toilet roll tower two. Let's see how this one has changed and been developed from the first activity. So here we are with activity two, which is toilet roll tower two. This time we're not going to be jumping two foot two footed, we're going to be taking off from one foot but landing two footed. A little bit more like, the traditional long jump but we're really aiming for the height as well to that. So start off, close to keep the tower small, I've done with three, you should get yourself started. Stand very close, one foot forward. We're going to drive the opposite knee up and then Land two footed. Drawing the knee up and two footed. As you get more experienced and practise that one, obviously you can increase the heights of the tower. So here I go, drawing the knee up and land two footed. I might want to check that actually. Am I gaining great height with that knee or should I put that foot forward, that's only for you to experiment. As the height increases, I'm going to try this knee up this time, land two footed. I could keep going all the way up. Now that looks like it's quite tall now so I'm thinking I could extend this, get myself short, three-step runner if I've got space in my three by one metre area today. I could start three strides back, one, two, three, jump and land two footed. That's how you could extend it. As always with all of our tasks, we like to apply as step process. Space, task, equipment and people. But this one, because we're suddenly getting quite a lot of hype especially with the three-step runner, it might be that we need to focus on the equipment. You might run out of toilet rolls. On my thought, I can see what I've got today, I can find a little bucket that can be used to base in my tower and I know I'm definitely not going to knock over and then I can put what I had back since I've got toilet rolls on top of the bucket and then I can still see up to the task, still give myself a really great challenge. Have a go and see how you get on. So, there we are, there's the demonstration. We're jumping from one foot landing onto two. It's your turn to have a go. Here's the information on this slide, in case you've forgotten anything, pause the video, have a go and click resume once you've finished. Here's a statement following that activity, thinking about those arms. Having your arms straight by your side, allows you to gain height while jumping. True or false. Yeah, this one was a false. Swinging your arms helps your body to gain height when jumping and that's exactly what we were doing in that activity. Onto activity number three, the toilet roll tower three. How's this one being developed. Let's have a look at the demonstration. So here we are with activity three today, toilet roll tower three. We've tried two footed, two footed. We've tried one foot landing, two footed and now we're going to think a little bit more about a technique called the scissor to kick technique. In the high jump, this is something you will practise doing first before the official technique, the Fosbury flop which a lot of the athletes do internationally. The Fosbury flop, that technique you might need that in the exit quiz, you might want to store that up there. But yeah, scissor kick technique, stand side onto the tower this time and we're going to take off on one foot, drive up over the barrier, over the tower and land one footed the other side, looking like so. Your legs create that scissor sort of shape in the air which I guess why it was called scissor kick technique. So here we go over the tower. Try build up the tower, what you did before. It's quite addictive, you really want to improve, you really want to get over the tower. Keep going until you run out of any toilet rolls or you knock it over. As always, we like to apply our step process. This one I was thinking about, would be great for P, people. If there was somebody in your household who could come and observe you, 'cause this one is quite tricky to see how my legs actually getting over that height or they're going round the tower. So someone could really give you some to tips, could give you some feedback. So I would go with P, people for this one. Have a go, see how you get on. So, over to you for this activity, pause the video, see how you get on and click resume once you've done it. In that activity, we talked about the scissor kick. So here's a statement. The scissor kick technique is more effective than a two footed jump, when jumping for height. More effective, true or false? Yep, that's true. Having split legs like we did with the scissor kick motion allows an athlete to get better knee drive therefore gaining more height. Today's session, what were the learning outcomes? Well, once again, we've been looking at our agility but also our cognitive, our thinking skills. We've developed our jumping techniques, two footed to two feet, one to two and also the scissor kick technique. You've been solving problems using those thinking skills to create your own challenges. And you've been making informed choices to influence your performance. I hope you've enjoyed yourself today. Once again, we've been active and we've been jumping, jumping for height and I found that rather enjoyable, I hope you did too. I look forward to seeing you in another athletics lesson soon.

In the sport of athletics, flexibility and core strength are key. In this lesson, we will develop these through challenging tasks and activities. Your stability and coordination skills will also be improved along with your decision-making skills.

Flexibility and core strength

﻿Hello my name is Mr. Lindley, and I'm going to be your PE teacher for today. In this unit of work we've been looking at athletics, and in today's session we're looking at flexibility and core strength. Both vital in all disciplines of athletics from running, throwing and jumping activities. As always, we need to keep ourselves safe in our PE lessons. So, if you're unsure of any of the activities today please make sure you've got a trusted adult nearby when you start them. You're going need a clear space of approximately three by two metres square and it's going to need to be free of any chairs or any other objects so you'll need to clear those. You'll need to check above as well. We wouldn't want you to jump and bang your head on anything. So please check above yourself. I put my trainers on. I'd like you to do something similar. Please don't do this in just your socks in case you slip. Also, check the floor and make sure it's not slipping and wear something comfortable. Shorts and T-shirt is great. Put your hair up if needed and remove any jewellery. As well as a clear space today we are going to need a couple of objects. We're going to need a toilet roll or possibly two and a tape measure. I've managed to find a paper tape measure, but you could find a traditional one as in the picture there. So pause the video now and go and collect those items and click resume once you've done that. Today's session we're going to begin with a warm-up very shortly. Then our first activity is a sit and reach flexibility challenge before moving on to activity two, which is a bear crawl and activity three is a toilet roll tip challenge. Really great for flexibility and core strength. You'll finish with an exit quiz and we'll hopefully be really successful at that. So as it is there, it's a warm up time. Get yourselves ready and just follow me. So, here we are with the warm up for today's flexibility and core strength session we need to just follow me and we're going to get jogging. We're going to have a bit of a pulse raise of first, getting the oxygen around to those muscles that we're going to be using lots today. So, just keep jogging on the spot. That's brilliant, little bit higher with the knees. That nice. And let's keep that going for another 10 seconds or so. That's it starting to move, starting to get nice and warm. Brilliant, okay. Let's just go forwards, touch the floor, jump backwards. Jump in your little space that we've made sure is nice and clear today. Jump, forwards, touch, backwards. Jump, forwards, touch, backwards. Jump, let's do another five of those. Come on, get nice and warm. Here we go. And, that's it, three more. Brilliant, two more. That's brilliant. Okay, this time a little bit a side step. So you're just in your little space, however much you've managed to clear. That's it, just side to side, manoeuvring around. Getting nice and warm. Keep that going. Brilliant. Super. Okay, back to a bit of jogging. And let's start to do some star jump. We're getting the heart pumping. That's nice, nice and big, nice and stretched, fantastic. And bring that back down to a walk. Right, okay. Let's just twist the top halves of our bodies around. Got to mobilise all of our joints. Got to be really flexible today for some of these challenges. We're going to get a really good stretch, we'll work on that in a second. We're going to go some toe touches, side to side nice and smooth, brilliant. Couple more of those, lovely. Okay, let's get down onto our hands and feet. And we're going to be going forwards as far as we can in our little space. Backwards, forwards, backwards, forwards, and backwards, forwards and backwards. Two more, forwards and backwards. Brilliant, okay. Thinking about all those leg muscles now, let's do some squats for me. Hamstrings going to be super important today because that's one of the key things we find help us to help us flex, give us our flexibility. Which you'll soon see with our first challenge sit and reach. Brilliant, okay. Starting to lunge, that's it. A few more of those. Our groins then, let's just go up and around. That's it. And let's do that in reverse. Back around and down, that's great. Leave it there. Okay let's just think about our arms. We're going to be reaching with our arms today. So let's make sure they're ready, forwards and around. And if you can follow this one, this is a great one for our biceps and triceps. Angle, straight, angle, straight. Can you follow that one? Gets our arms really ready for action. Brilliant. I think we're ready for the first challenge of the day. Great work on the warm up there. Here's a a question, why do we warm up? So I mentioned a few things in the warmup as I went along, the sort of things we do to have a warmup, why we do them. Have a think to yourself. Okay, here's a couple of reasons what we do. Of course it helps increase our flexibility, gets us ready. It lowers the risk of any injury that we're about to do in this more strenuous exercise. It increases our blood flow and the oxygen around the body and improves our performance. Brilliant, so the first key word of the day, flexibility. Flexibility is the range of movement possible at a joint. And in this first activity, we are going to be as flexible as possible while sat on the floor reaching forward. Sit and reach is the name of this one. Watch the demonstration, see how it works before you get to have a go yourself. So activity one in our flexibility and core strength session today is sit and reach. You're just going to need a toilet roll as we mentioned, and a tape measure. It could be one of the traditional pull-out tape measures you've got in your house or I've managed to find myself one of those paper ones. So I'm going to put that down. And all I need to do is sit myself down in a V shape position with my legs and with my tape measure I'm going to line that up on the inside of my knee. Just there, okay. So it's just right on the centre on that zero. With my toilet roll, I'm going to place that down at start on zero. And all I'm going to do is reach and roll as far as I can forward until I stop. And that is, I look to the side, I've got 50 centimetres. So I want to try that again. Can I roll it? Check them on there. Okay. Rolling a little bit further, roll it, roll it stretch, keep my leg straight, 53 centimetres. So I managed to reach a little bit further. I'm going to have a few goes at that before thinking, right? Let's stretch those muscles even a little bit more. Now I did loads in the warm up, but if I do a few more dynamic stretches to help those, those hamstrings in particular, to warm up thinking it blooms out nice and warmed up and stretch it. Maybe I'll do a few of these, just a few like that. A few each side, getting a little bit higher each time. Maybe when I return to my V sit, I might be able to push it a little bit further. So I've kept the tape measure in place. So I know where I was. I'm lining up so I need my zero at the inside of a knee which is just there, back to where I was before. There I go with my toilet roll. Okay, V shape, going to roll it down, reaching, reaching, reaching. 55 centimetres, so I've managed to improve just slightly. You need to have a few goes at that to see how you get on. See if you can keep improving. If you don't have tape measure, don't worry, because we always use our space task equipment people. This idea, to help us it we're finding it too easy, we need a bit of a challenge, or we need to simplify things. So this one with the equipment if you haven't got a tape measure, don't need it. Just find something, maybe you can just mark and move along the ground. So here I was in my V shape, and I'm rolling. Start there, I'm rolling down as far as I can, I mark it with my market that I've managed to find. And now I know I've got to improve and go further than that this time. Yep, and I can move my pen slightly further on if I improve. If you do jump up and do some exercises with this one, make sure you remember where you were sat so we know it's an equal measure and to see you improved. Okay, guys, well done. Have a go, see how you get on. Let's see if you can keep reaching further and further. So, you've seen the demonstration, heard the explanation so it's over to you. You can pause the video, you can always reread any of the information here to help you see how you get on and keep reaching. Good luck. Well done with the activity. I hope you managed to keep reaching and improving your own personal score. So here's a statement. Stretching your muscles helps improve your flexibility. Is that true or false? Absolutely, it's true. Stretching makes your muscles looser and also helps to lengthen them over time. Which is why in the activity halfway through, we got up did some more stretching and then had another go at the stretch and reach game. here's another key word for today. Core strength. Core strength is the development of the body's core muscles which helps stabilise and move the trunk of the body. A good core strength helps us, not just in athletics, in any sport, but also helps us just with how we move around. Activity two, bear crawl. This one really focuses on core strength. Watch the demonstration before having a go yourselves. Activity two is the bear crawl today. This is going to be one focusing on our core strength. And all we need is a toilet roll or possibly two. In the warmup, we thought about that bear crawl position because we were moving forward backwards in our warm up, but this time, keeping that strong core bear shape that we got there with our knees bent, we're actually going to try and balance a toilet roll on our backs. So I'm going to get that into position. Get into my strong core shape there. And can I move forwards? Can I move backwards? Can I turn? Can I go this way? Keeping that strong core shape, great strength to make sure the toilet roll doesn't fall off. Once you've had a go with that you could challenge yourself. How could you, well, we like to use our space task equipment people idea to challenge yourself in this small space. Could you set yourself up a little course around the area you're working in today? And see if it doesn't fall off once you've gone all the way round and set yourself a challenge. Or it could be, slightly alter the task link it with the equipment. Could you put one on top of another, on your back? It's your chance to really, really challenge yourself but keeping that strong core shape, no matter what you're up to. Have a go, see you you get on. Pause the video now to have a go. All the information is on this slide. See if you can keep that toilet roll balanced. Over to you, click resume once you've had to go. Here's another key word for today, posture. Posture is the position in which you hold your body and limbs when standing, sitting and lying down. And we're always after good posture, good straight back aren't we when we're sitting or when we're standing. And that helps us in any sports we're playing whether it's athletics or anything else. Activity three, the toilet roll tip. This is a great challenge both flexibility and core strength. Watch the demonstration before having to go yourselves. So activity three is the toilet bowl tip challenge. We're going to be attempting to tip over the toilet rolls when we're in a strong core shape position. So it's working on our core strength, but also our flexibility. I need to spread out my four or five toilet of rolls that you've got hold of for this one. And I've spread them out over there. I'm going to just check they're in the right position. I need to give myself a challenge. I'm going to be starting each time from here behind my line. You don't have to have a line, but I'm going to be going from there. So if I lie down, roughly where my hands are, my arms, that's where I need to place the toilet rolls which are all well in position. Okay, so from my starting position I'm going to go down, I'm going to walk forwards into that strong position. And then with one hand tip over the toilet roll. Back to standing. Well that was fairly easy. Hopefully each time it's going to be a bit more of a challenge. It looks like it might be. So here I am , one hand, tip that one. Back up to standing. Okay, this one looks a bit more of a challenge. I'm going to go to this one first. And back to standing. Before going to this one, which looks even further away. And I've got it, back to standing. Okay. Give yourselves a bit of a challenge by using a step, the space, the task, the equipment and the people. The equipment for this one. Could you find a few more toilet rolls to tip over? Or for T for time? Could you challenge yourself to tip all of them standing in between each one in a certain time limit? That'd be certainly a challenge for you to give yourselves. With the space, just moving them further away to give yourself that challenge in terms of the reach challenge. See how you get on. I'll leave it to you. Now you've seen it, heard what you've got to do. Pause the video now, have a go, and click resume once you've done that. So when we were doing the toilet roll tip, each time we went down to the floor before tipping over the toilet roll, we got ourselves into a hand plank position. Now, what does a hand plank require? There are four options there. I'm going to give you a clue. It's more than one of those. Have a look at them. Which ones do you think required when we were in that hand plank position? It was in fact three of those options. We had a flat back, a strong core and we had straight arms. Brilliant, well done. Our learning outcomes from today. Well, there you can see. We've been working on our agility and our cognitive thinking skills. We've been developing our flexibility, our core strength and you've been really competitive against yourself. So well done with that one. I hope you've enjoyed today's session. I particularly liked the toilet roll tip challenge and I hope to see you again soon in another athletics lesson.

In this lesson, we will have the opportunity to develop your throwing for accuracy skills and techniques. You will be able to apply these skills and necessary techniques in various challenging tasks.

Throwing for accuracy

﻿Hello. My name is Mr. Lindley and welcome to today's PE lesson. In this unit of work, we've been looking at athletics. And in today's session, we're going to be looking at the throwing aspect of athletics. And in particular, we're going to be throwing for accuracy. We will, of course, need to keep ourselves safe in today's PE lesson, so if you're unsure of doing any of the activities, make sure you have a trusted adult nearby when you start them. We're going to need about three-by-one metre clear space today, or preferably the tiniest bit bigger. Outside would be absolutely amazing for today's throwing lesson, if you can, but not to worry if you can't. Do please check above you. We wouldn't want you banging your head on anything, particularly in the warmup. Please make sure you got your trainers on. Don't just do this in socks. We will be running, and so we wouldn't want to slip. And also, the floor might be slippy, so please check that one, and also wear something comfortable. Shorts and T-shirt. That would be absolutely fantastic. Put your hair up if needed and remove any jewellery. There are a few items you're going to need today. You're going to need three pairs of rolled up socks. They're going to be our balls that we're going to throw. You're going to need a laundry basket as a target and a timer. I'm going to use the timer on my mobile phone. If you want to pause the video now and go and get those, that'd be fantastic, and click resume once you've done that. In today's session, we're going to have a warmup very shortly. The first activity will be step back target one, followed by step back target two, pushing things on, followed by a speed throw challenge. Really going to be competitive for that one. Then you can have a go at the exit quiz. So, it's time for a warmup. Jump up. It's time to get moving. Here we are with the warmup for today's throwing lesson. So, let's get a bit of a pulse raiser going first. As always, we just like to get jogging on the spot. And we can increase the speed, increase the height of the knees, but we're going to get going and we're going to be running now for about 30 seconds to get ourselves... Getting the oxygen round to those muscles we're using. Well done. Keep jogging. Keep going another few seconds, please. Superb. Now, let's have some star jumps, please. Right, reach right up. Lovely. Superb. Copy me. Excellent. Right, let's go back to jogging on the spot. Every time I say, "Jump" we're going to jump up. And when I say "Down" we're going to touch the ground and back to jogging again. Are you ready, team? I'm jogging on the spot. Jump! Well done. Jump! Now touch the floor. Two-handed. Touch the floor! And jump! Let's get a bit faster now, and jump! Jump! Floor! Well done. Floor! Jogging. Touch! Down! And jogging. And this time, rather than just going to go down, we're going to go jump up, down, and out. A little burpee. Let's do another one of those. Out. And another one. And another one. Two more! And another one. Superb. Back to jogging. And let's do some speed bounces, okay? Start off nice and small. And legs a bit faster. That's nice. And back to jogging again. I can really feel my body getting ready for action now. And in our little space, let's go forwards and backwards. Forwards and backwards. On the forwards, we touch the floor, and on the back, we'll jump. Forwards and touch, backwards and jump. Forwards, touch, backwards, jump. Two more. Excellent. Okay. And bring it down to a walk. Right, let's start mobilising those joints, stretching ourselves off. So, let's start at the bottom. All I want you to do is some squats, okay? Lovely. With a twist, please, there, with a twist. Thinking about our hips, calves, hamstrings, all those while we're doing this one. Lovely. Okay. Thinking of those legs, though, let's do some leg raises. Each time going a little bit higher, stretching those muscles out. Superb. Superb. Okay. Okay, thinking about our groin muscles. As we've done before, let's go up and round. Lovely. And if we've gone up and out, let's bring round and down. Round and down, round and down, round and down. Top halves, then, okay? Let's just do some twists for me, please. That's it. All the hips, waist. Lovely. And with our arms, let's have them outstretched. We're going to start with some little circles, that's it, and you can see we're getting bigger and bigger at the moment. I'm going backwards. If you're going forwards, it doesn't matter 'cause all we're going to do is the opposite of that one next. So, for me, small forwards, getting a little bit bigger each time, and massive circles to finish, okay? So, this time, arms out. I'll bring one arm round to reach. We're doing loads of throwing work today. Right round to reach, round to reach, round to reach. Brilliant. Hopefully your body's ready for today's throwing work. Well done with the warmup today. Here's a question for you. Which of these is the reason why we actually warm up? Is it option one there, to improve our concentration? Option two, to get better at decision making? Option three, to raise body temperature and increase the blood flow to the muscles? Or is the option four, to work every muscle group in the body? Have a little moment to think. Which would you go for? Yep, it's option three. It raises our body temperature and increases that blood flow to the muscles. In today's session, you're going to hear me say this word lots: dominant. It means being more powerful or important. And for today's session, it's about the dominant hand we throw with. We're actually going to be working both the dominant hand and the non-dominant hand. So, onto activity one, the step back target one. Watch the demonstration, listen to the explanation, before you can have a go yourselves. So, here we all with activity one, step back target one. I've got my laundry basket as we wanted to go and find earlier, and I've got some rolled up socks. This one's all about throwing for accuracy, so I'm going to start by my target, my washing up basket. I'm going to take two large strides away. That's about two metres. I'm aiming to get all three of these into the target, so I want to be stood opposite arm to opposite leg, how I'm going to throw. I'm going to transfer my weight from the back foot through to the front foot, and as I release the sock, I'm aiming for a little bit of a follow-through to show where I want that ball to go, rolled up ball of socks. So, here I go. Rolled up one there, into the target. Transfer, follow through. Third one. Follow through. If you get all three in in one go, then I want you to take a step back. So, this time, rather than two steps, two strides, two metres, I'm going to go for three. I was successful, so I'm going to take three strides. I've got myself a little marker. You can use anything you want for that, if you wish. So, here I am. Opposite arm, opposite leg. Looking there, transferring my weight forwards, back foot to the front. In it goes. Transfer. Oh, nearly! One more. Now, I wasn't successful, so I'm going to stay at that marker until I am successful, before taking a step back. See how far you can take a step back. That'd be great. So, as always with our challenges, we can make them more challenging. If we wish, we wish we can simplify using our STEP process, Space, Task, Equipment, and People. For this one, space. If you're lucky enough to get outside, that'd be fantastic. You could produce yourself loads more space for taking further and further steps back. Or maybe, for a quick look, could you change the target to something a little bit smaller than your washing up basket? That might be more of a challenge. See how you get on. Over to you. Right, you've seen what to do. It's time to pause the video. Once you've had a go at this one, you can click resume. At any point, all the information's on this slide if you need it. Good luck. Well done with that throwing challenge. Here's a statement. "When you throw, your opposite arm and opposite leg should be forward-facing." Now, do you think that would be true or false? Have a think how you were throwing just then. Yep. That one, of course, is true. For a really good technique, both facing forward. Another word that came out in that activity was the transferring of weight. And that means shifting the body's weight from one foot to the other, and we were doing that even in that underarm throwing challenge just then. Transference of weight. Really important in all throwing. So, activity two, step back target two. Let's see how we've progressed things on from our first challenge. Listen carefully to the explanation, watch the demonstration, and then it'll be over to you. So, here we are with activity two, step back target two. This is the same as activity one, but, well, I want you to challenge yourself to use your non-dominant hand. In the first activity, I was using my right hand, the hand I write with, my dominant hand, but I'm going to be challenging myself using my left. I've got the same setup. Three pairs of rolled up socks, I've got my washing basket, laundry basket as my target. I'm going to take two giant steps. Got myself a bit of a marker. You can do that if you wish. Of course, now, opposite arm, opposite leg to my left, so it's my right foot forward. I still want to transfer my weight from the back to the front, small follow-through to show where I want it to go. If I am successful and I get all three in in one go, I can take a step back, and I'll be able to take a step back to about here and challenge myself again. Each time, I want to get three in if I want to be able to take a step back. With our Space, Task, Equipment, People process, this helps us, of course, if we want to challenge ourselves even more, or maybe we'll make it a little bit more simplified. For this one, maybe the task. The task says to start two metres away. But because it's our non-dominant hand, might want to give yourself a chance. Just start with one big, giant step, one metre away first, then you can always move on from there. Or maybe equipment again. By all means, want to make your target a little bit smaller? Find something that's got a smaller surface area to give yourself a bit more of a challenge. So, over to you. See how you get on. Right, time to pause the video, for you to have a go yourselves. Click resume once you're finished, and as always, all the information is on this slide, in case you've forgotten anything. Right, activity three, speed throw. Time to be really competitive. Have a look at the demonstration now. Activity three today is speed throw. So, to start with, using your dominant hand, I've set the washing basket to my marker about two metres away. I've also got myself my stopwatch. As we mentioned earlier, I'm using the timer on my mobile phone as my challenge. I've set it to one minute. As soon as I'm ready, I'm going to place it by my starting position, and I'm going to get myself ready, opposite arm, opposite leg. I'm going to challenge myself to throw three, collect three, throw three, collect three. And I'm aiming for 25 successful throws to get my gold challenge. 20 for silver, 15 for bronze. So, I set my timer. It's going, and I'm off. Opposite arm, opposite leg. One, two, three. I run, collect. Get back as soon as I'm quick. Soon as I can, I'm going again. Oh, missed! Three, four, five. Run back. Keep it going, keep counting. And thinking about my technique. I don't want to rush it. That's when I start making mistakes. I keep going until the time beeps and runs out, and I'll see how far I get. When you do, let's see how you've done. 25, remember, for gold, 20 for silver, 15 for a bronze. Once you've done that, get your breath back. Challenge yourself at trying to do a better score. If you got silver at first, go for gold. As always, how to make it a little bit more challenging? P for this one. Is there someone in your household who you could challenge? You can get 25 in a minute. How can they do? Or maybe the task, connected to the space, could you extend it? Three metres if you've got that space available to you. There's a whole range of things you can do to make that more challenging, or slightly easier if you wish. It's a chance for you to have a go now. Off you go. I hope you're ready for this one. It's time to pause the video to have a go. Keep competing against yourself, try your best. Hopefully we'll have loads of golds coming up soon. Resume once you've done that. Now, can you complete this sentence for me? To throw effectively underarm, you should, option one, face your target, option two, swing your arm forward, option three, transfer your weight onto the same side as your throwing arm, and option four, hold the ball in your dominant hand. For a really effective underarm throw, in fact, you could add all three of those to the end of that sentence. Face your target, swing your arm forward, and hold the ball with your most dominant hand if you want to get your best score. Of course, today we've been working on our non-dominant hand as well, so hopefully that has improved no end. In today's session, what have our learning outcomes been? Well, we've developed our thinking skills, certainly developed our throwing technique. We've also developed how we can throw for accuracy. And this one, brilliant. The competitiveness. Hopefully you've competed against yourself, possibly against other people, and against my scoring system that I put up for you in the speed throw challenge. Well done. Hopefully you've enjoyed yourself in today's PE lesson and you've had great fun. I look forward to seeing you again soon in another PE lesson. Goodbye.

In this lesson, we will apply all the different athletic skills that have been developed over the previous lessons in an athletics mini circuit. Agility, balance and coordination will all be tested.

Application of skills

﻿Hello, my name is Mr Lindley, and I'm going to be your PE teacher for today. In this unit of work, we've been looking at athletics. We've been looking at all sorts of skills from agility, speed, throwing, accuracy for throwing, our core strength, and we're going to be applying all of those today, in today's session. We will of course need to keep ourselves safe in today's PE lesson. If you're unsure of doing any of the activities, make sure there is a trusted adult nearby, when you start them. We are going to need to clear space of approximately 3 by 1 metres square. It could be easily be going round a corner today so clear any chairs, clear any debris, we wouldn't want to injure ourselves. Please also look above, we wouldn't want to bang our head on anything, and we are going to be jumping today. Please pop your trainers on. Please don't do this just in socks in case you slip. Check the floor, check it's not slippy and also put something comfortable on. Shorts and t-shirt would be great. Put your hair up if needed and remove any jewellery. In this lesson as well as a clear space, we are going to need some items. Items we've been using in the other lessons in this unit. Up to about three pairs of rolled up socks, a laundry basket as a target, or something similar like a bucket, a rolled up towel, or possibly just a tie to create a barrier, and some toilet rolls. I think I use about seven in this one. You could always use some kitchen rolls if necessary. Also a timer, I'm going to use the stopwatch built-in to my mobile phone. Pause the video now, go and collect those items, and click resume once you've done that. In today's lesson we're going to have a warm-up very shortly. After that we're going to design our own circuit. That's going to be then extended into a personal challenge, based on the circuit that you design. And then you can have a go at the exit quiz. So it's warm up time, time to get active, time to get the body ready for today's session. Here we are with today's warm-up, let's get moving. We'll start with a bit of a pulse raise as we like to do, and let's just get jogging on the spot. Okay guys, keep that jogging nice and smooth. Get the heart pumping the blood round the body. Get that oxygen to the muscles and let's get jogging. Keep that going. Superb. Okay. Every time I say twist, I want you to twist 180 degrees, and carry on jogging, are you ready? Twist. Twist. Twist. Twist. Okay, we're going to add in a jump, or a touch the floor as well as the twist. Are you ready? Keep jogging. Jump. Twist. Touch the floor. Twist. Twist. Jump. Touch the floor. Twist. Keep jogging. Twist. Jump. Twist. Touch the floor. Keep jogging. Floor. Jump. Keep jogging. Well done guys, okay. Let's get going with some spotty dogs. Okay, it's a really good one to get your body moving. Okay, keep going. Let's go for about 20 seconds. Let's do some facing the other way. Back to jogging. Okay, let's work those legs a bit more now with some mountain climbers. Okay, here we go. Let's get those legs really pushing up. And your back up on your feet again. Superb. Give me 10 star jumps. Here we go. Five more. And back to jogging. And back to walking. Superb. Let's get those joints all mobilised and stretched out so give me some squats please. You know how many of the leg muscles this really helps stretch out. Okay. Four more. Two more. Superb. We're going to do some lunges now, Well, I want you to do different angles. Knee bursting. That's it. Knee nearly to the floor. Yup. Superb. As always, our groin muscles as well. Let's get those ready for action. Superb. So those, up and around. And then back over. Lovely. To help with that one back to a plank position. Bring the foot up to there before swapping. That's it. Really stretching it out. Lovely, and stand up. So, top halves. We're going to do some twists. That's nice. Top half of the body really mobilised ready for action. Nice. Now we'll do some toe touches. That's it. Yup. Okay, on with our arms. Full circles with the shoulders. Backwards, before we do that forwards. Okay, big circles. We could do one going the other way. One going forwards one going backwards. We'll help swap over or just big circles backwards and big circles forwards. Give your body a little bit of a shake and we're ready for today's session. An effective warm-up sequence of what? Can you think of the things that we put into us and to our warm up? Okay, we have 3 part to a good warm up. The first being a light aerobic activity, a pulse raiser. Something we did just then. Then the stretching. We certainly did that one following the pulse raiser. And usually we try to get a skill related practise or a sports-specific activity into the end part of a warm-up. For us in these sessions that's usually been our first activity. Keyword today, um, skill set. It's the range of knowledge, abilities and experience needed to preform a job. You're going to need the full skill set that we've worked on in this unit of work from agility, speed, accuracy for throwing, core strength. We are going to need all of those as you start to design and build your own circuit. Which will test all of those skills. Have a look at the demonstration. Look at my circuit. How I set it up and then it will be your chance to be really creative. So in activity 1, which is circuit, you're going to be creating. You're going to get to make a circuit which involves all the skills we've been working on over this unit of work. We are looking at speed, agility, um, accuracy of throwing, jumping for height, and some core strength activities involved in the circuit. I set one up just to give you help in case you want to use this one as an example. But, feel free to be really creative and make your own. I've got my towel here cause I'm thinking I'm going to do 20 speed bounces first before I'm going to run over to my toilet roll tower. I quite like the 2 foot. It's 2 feet. Jump, that one. I'm then going to remove one toilet role before thinking about my core strength. Getting that solid strength. That's it, position. Back to my towel which I'm going to use as my marker. So, get, pick up my object, throw, and think about my throwing accuracy. Work transferring the weight and then I finish my little circuit. That's a nice simple one. You can be as creative as you like. You can make that more challenging and that's how, well, when we always apply our space, task, equipment, people, it's the step process to help make things more challenging or a little bit easier. Change the equipment, smaller target, more toilet rolls. Looking at the space, can you extend this, get some running involved as well? With the task, that's down to you for that one to make this task as challenging as you wish. Up to you to be creative. So, you've seen my circuit. You've seen mine in action. It involved a speed bounce. It involved a jump, a bear crawl for the core strength, and it involved in a target throw. You can get really creative now and design your own and then, therefore, you can pause the video now. If you want to, you can let the video roll onto the next slide and that will take you through an example set-up. It's totally up to you whether you go from scratch for your own or you go with my example set-up. So, you choose to pause now or on the next slide. Here is the example set-up. Again, for you to pause and set it up yourselves and click resume once you've finished. Circuit training, is it an effective way of improving your cardiovascular health? True or False? Yup. It's True. It certainly is. Circuit training includes routines with aerobic exercises which increase blood circulation and gets the heart rate up. Here is another keyword for today. Resilience, it is the ability to bounce back from adversity, failure and challenge. Resilient children are more likely to take healthy risks but they don't fear failure. In this next challenge you are going to have to show great resilience if things go wrong. For me, as you'll see in the demonstration, I make a couple of errors. But, I keep going, keep trying just so I can improve on my personal best. I want you to show great resilience, with, when you, in your circuit. So, here we are with activity 2, our personal challenge activity. It's still based on the circuit you created but, possibly adapted earlier. I've adapted my circuit from earlier. I've decided that I need one more toilet roll to make that toilet roll tower a real challenge for me. I went on timing myself in this challenge using my stopwatch on my mobile phone. I've decided if I do knock it over I will have to quickly rebuild it and then clear it before moving on. In the same way I've decide that I'm going to use, I've got to get all 3 pairs of socks into the laundry basket. Even if I just miss one I'm going to run, collect all three, return, get all 3 in before I can press stop on the stopwatch. So here I'll go. I'll press the stop-watch at the start. I'll come back to that shortly. Going to start with 20 speed bounces. It's running. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. I'll run over. Can I clear it? Can I clear it? Yes. I'll take one off. A strong position for the bear crawl. Not to fast cause I don't want it to com off. So I don't have to repeat. I'm home. Quickly take that off. 3. Got to get them in the target so I actually have to think about my technique cause I don't want to rush it. Oh no, I've missed one. I have to get all 3, return, focus. I've missed one again and have to, oh no, oh yes, that one's gone in. I'll get them again. I've got to get all 3 in before I can stop the stopwatch. Now. I've got myself 44 seconds to beat. I'll get my breath back and I'll have another go. 44 seconds, can I improve on that next go? With this one, what a great one you could actually try and compete with against someone else if there is someone else with you today. Give them a bit of a challenge. Why not? Again, like we did when your were creating your circuit, feel free to adapt it in any way you like. More space, change the equipment, and change the actual task if it's just too many things to get right all in one go. It's up to you, but it's personal challenge time. So, you see my example. It's your turn to have a go at really really challenging yourself. Get your timer ready, pause the video, see how you get on, and click resume once you've done it. After exercising, you should cool-down. A cool-down consists of what? There are some four options there to have a look at. Option one, maintaining elevated breathing. Two, stretching. Three, lying down. Four, gradual reduction in intensity. More than one of those options is what we're after. Yup, in fact it was 3 of those options. Those 3 things in a standard cool-down as we start to get our bodies back to normal. So, what are the learning outcomes been from today's session? Well, what have we developed? We've developed our ability to demonstrate high quality techniques. We've applied the skill that we've learned in this unit of work. Whether that be the throwing, running, and jumping. We certainly developed our commitment and resilience even when things went slightly wrong in the activity. We had to keep on going. And certainly your competitiveness. If you are like me, you had to keep going, keep trying at the circuit just to get a faster time. I hope you've enjoyed today's session and indeed this unit of work on athletics. Good luck with the future in PE and school sport.

Unit Overview: Athletic activity: acquiring techniques

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