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

Y8 Physical Education

Key Stage 3

Year 8

Y9 Physical Education

Year 9

UNIT

In this lesson, we will focus on developing your agility skills. It will also help with your speed, coordination and reaction skills. You will also experiment with various ways of movement and improve your concentration skills.

Agility

﻿Hi there. My name is Mr. Lindley, and I'm going to be your PE teacher for today. In this unit of work we're going to be looking at athletics. We're not necessarily going to be looking at the different events, such as the shot put or the javelin or the a hundred metre sprint, but we're going to be looking at some of the fundamentals that make athletes great at those events. So we might be looking at our agility, our speed our balance, our core strength. And in this first lesson, we're going to be looking at our agility. In order to take part in today's lesson we're going to need to keep ourselves safe. If you're unsure of doing any of the activities make sure you've got a trusted adult nearby. We are going to need a two by two metre square area to take part in today's activities. So you might need to move a few chairs, clear the space and say you're ready. If you can get outside, that's great. Make sure you look above yourselves as well. You wouldn't want to bang your head on anything. Make sure you're wearing some trainers. Don't just wear socks in case you slip. Make sure the floor is not slippy. And, also make sure you got your hair tied back. Jewellery out, and you're wearing something comfortable. As well as the area, you're going to need six household items. They're going to act as markers in our today's session. From the videos later, you'll see I've chosen those six items there. A teddy, a toilet roll, a can of food, a cap. My water bottle and a spare trainer. You're also going to need a timer, a stopwatch. You can find one of those on your mobile phone or you might actually have a real stopwatch, that's great. Pause the video now to go and get those items, sort the timer out, and clear your space. Resume once you've done that. In today's lesson, we're going to have a warm up. Very, very shortly. After that we're going to be moving on to activity one, which is the agility run. And we're going to split that into two parts. And we're going to look at reaction run. And we'll have a look at our personal challenge. Before you having the opportunity to have a go at the exit quiz. Oh, it's time for the warmup. Get yourself ready. Jump up. Let's get moving. So let's get going with the warmup. Before we get into our agility work today. All I want you to do is copying me. We're just going to be jogging on the spot. 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 at the side. Another 10 seconds. And stop that. Brilliant. Now let's get going with some star jumps, we're to go 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 angle. 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 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 through 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. Getting 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. Just while you get your breath back from that warmup. There's a question for you. Why do we warm up? There's an answer. I don't know whether it's true or false though. We warm up because we're feeling cold. Yep, It's false. And there's the correct answer; We warm up to ensure our muscles of course are ready for exercise. And hopefully yours are now. So let's crack on. You are going to look at some key words. You'll be using these words lots in today's session. And there's the first one. Agility; the ability to move quickly and easily. Something we really need as a good athlete. And secondly direction. We're going to be moving in various directions today. Forwards, backwards, sideways. And that's going to be you. So activity one, agility run. I'm now going to give you an explanation, and a demonstration. And so you'll be able to join in after that. Here we are with agility run. Hopefully you've managed to get six items around the house and that you've placed them down in a simple hexagonal grid. Like I have done just here. What I want you to do is be ready on your toes, because this activity is all about being agile. I want you to run at one of the items. Touch it with a finger before returning to the middle. And then heading off to do another corner, before returning to the middle. We want to try and cover all six as fast as possible. And it might look like this. One item back to the middle. Second item, back to the middle. Third item, back to the middle. Fourth item, back to the middle. Fifth item, back to the middle. And sixth item, back to the middle. And so on. You'll be able to get as fast as you can. And going in different directions. Good luck. Now you've seen the demonstration. It's over to you. Pause the video, have a go. And once you've done that, resume a little bit later on. So, now you've had a go at agility run. Moving to those different points in our hexagonal shape. What I'd like you to do now is give yourself a bit of a personal challenge. You're going to try and visit each of those six items one after the other, returning to the middle each time. But you're got to do that three complete times. Three circuits of the hexagonal shape. You can go to those numbers in different orders of course. But you do need to visit all six one circuit. One rotation. Do that three times. And you're going to record your fastest time. Using the stopwatch on your phone. Once you've got your breath back, have another go at it. See if you can improve on your personal best time. Good luck. Let's have another key word in now. Reaction, something done felt or thought of in response to a situation or an event. What's going to happen now, you're going to be reacting to my voice in this next challenge. That challenge is reaction run. Over for the demonstration now, to see how this one works. well done with with agility run, hopefully you got on all right with that. We're going to progress things on now and we're going to have a go at reaction run. This time we've got the same items in the same places but I'm going to give each one a number. I'm going to keep life simple for myself. So I'm going to start with one right in front of me. I'm going to go clockwise round? This is number two. This is number three. We've got four. Five and six. I'm going to call a short sequence maybe about three numbers. It might be like this. It might be three, one, six. I'm going to run to three, back to the middle. One, back to the middle. Out to six, back to the middle. As fast as I could do that short sequence. All you're going to do is touch the items. Just like we've done before. And as hopefully over time, the sequences might get longer. I ended up could do one, four, two, and six. One, four, two, six. And it looks something like that. If you've got somebody at home who wants to call out those numbers for you, that's great. Otherwise listen carefully to my sequence of numbers coming up next. This is the time when you need to pause the video. If you are going to have someone in your household calling those numbers out for you. If not, resume the video, keep playing and I will start calling the numbers out for you. So on your toes. Ready? Here comes the first sequence of numbers. Two, one, six. Go. Great work. Let's try another three, three number sequence again. Can you go to, four, five, three. Go. Super work. Let's make that a little bit more complicated and go for four in our sequence. Can you go to these numbers? Listen carefully, on your toes. I want you to go to one, five, three, two. Go. Great work. Hopefully you've got back to the centre. Really concentrating now, on your toes. I'd like you to visit five different objects. So you've got five numbers coming at you. Ready to react, ready to run. I want you to run to, one, four, three, two, six. Go. Did you manage to get back in time? Excellent work if you did. Shall we push it on? Should we go to six numbers? Are you ready? Here they come. On your toes, ready. Let's go. Six, one, three, two, four, five. Go. Excellent work my friends. So after that reaction run, let's have a thing. Which muscles were you using the most? There's four options for you. Let me think. Which one did you use the most? Yeah, it's option two. Our quadriceps, well done. On to activity three. Now is the time for your personal challenge again. Have a look at the demonstration to see how it works. And then it'll be over to you. We're now going to have a go at a personal challenge. This is your opportunity to experiment, your opportunity to be creative. We're going to have two aspects to this. The first part is you changing how we are moving. We've just done that reaction run by running to each of our items. Now, I'd like you to think, oh can I side step to each item. Before moving on to the item there. Or can I jump from one item back to the middle, and jump back to another one. So you're going to experiment with different ways of travel. And the second part to your personal challenge. Is that, I don't want always want to be touching it with your finger. Can you find different parts of your body, that when you arrive at the item you're going to touch. Is it with your knee? Is it with your elbow? Is it with your foot? Try out different body parts have a go at those two personal challenges. Off you go. So, time to be creative. Time to be a experimental. Challenge yourself. That's what this is about. So I'm going to leave that up to you. So press pause, have a go and resume a little bit later on. So the learning outcomes from today. What have we been developing? Well, we've been developing our agility skills but also our cognitive, our thinking skills. We've looked at the ability to move while changing speed and direction. And we've been making fast and effective decisions. You really had a go at developing your resilience and ability to compete with maximum efforts. So well done. Thanks for participating in all those challenges and activities today. I hope you've enjoyed yourself and I look forward to seeing you in another athletics lesson very soon.

In this lesson, we will be developing your speed and agility skills. You will be improving your ability to change direction at speed whilst focusing on good control and balance. You will have the opportunity to create your own speed challenges.

Speed and agility

﻿Hello, my name is Mr Lindley, and welcome to today's PE lesson. We're looking 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 are 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, so if you're unsure of any of the activities, make sure you've got a trusted adult nearby when you start them. We going to need roughly about three metres by one metre clear area to take part in the activities. So you might need to move a few chairs, move anything you need to move, that's fine, but make sure it's nice and clear. But also clear above us, we don't want to bang our heads on anything as we're jumping and moving around, so check above you. Pop your trainers on. Please don't do it in just your socks in case you slip. The floor might be slippery so please check that as well and also wear something comfortable, shorts and T-shirt would be absolutely fantastic. Put your hair up, if needed and remove any jewellery if you've got any. Then we'll be ready for action. As well as the space, we're going to need a few items to help us. As you'll see from the videos. I've chosen today one activity, I chose a rolled up towel, and another activity I chose to use two or three ties. You're going to need something similar, a string might be just as good, but something just to create a barrier to jump over. You're also going to need a stopwatch. You can find one of these on your mobile phone. If you pause the video now, you got the time to go and find those items, and then click resume once you've done that. [Silence] Today's session we're going to have a warm-up very shortly. Then there'll be three progressive activities, starting with cross bounce, then moving on to grid jump, before giving you an opportunity with the extension task to be really creative and imaginative. Then you get have a chance to have a go at the exit quiz. So it's time for a warm-up. Make sure your trainers are on. Jump up, let's 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, but carry on jogging. So let'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 round. Giving 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're 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. Keep going, let's do 10 more of those. Come on. Let's get ourselves moving, and ready for action. Let's go for another five. And, right. Right, let's get down into our break 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 well 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 we think about our hips. So, back into that position we were in just a minute ago. I'd like you to pull up one leg right up to your hands. And then we're going to swap. With the other foot, and swap again. And we'll do that 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're going to lift our arm to the sky, before 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 and round, 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. We're going to use the other leg. Start a little bit lower. Swinging a bit higher each time. Lovely. And one more. Superb. Now, let's going into squat. 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. Thinking about the top half of our bodies, big circles backwards please. Lovely. And do forwards, Just your shoulders now. Lovely. And forwards. Hopefully, you're feeling ready for action. While you're getting your breath back from the warmup, here's a statement. A warm up should include a pulse raiser. I think I mentioned it in the warmup, but is that true or false? Yep, it certainly should. It is true. We should always have a pulse raiser to increase that blood supply to the muscles we're about to use more strenuously in the activity we're about to take part in. Here is a quick keyword for you. Body control, something really key in today's session if we're going to succeed. The ability to coordinate movements with precision, absolutely, your body staying perfectly in control while we're jumping over the barriers we create. The first activity is cross bounce. You're going to need, perhaps two ties or two bits of string or two rolled up towels for this one. Have a look at the demonstration, listen carefully to the explanation before you get to have a go yourselves. Activity one, cross bounce. As you can see I've found two ties and I've placed them in a cross formation. It doesn't have to be ties, it could be two rolled up towels whatever you can get your hands on. Two bits of string, two bits of rope. Something to make four quadrants and a cross in the middle. Of course, in PE we like to apply the step process and we've got here, S stands for space, T for task, E for equipment and P for people. These four things we can adjust, if we want to make things a little bit more challenging or maybe a little bit easier. For this one, absolutely the E, equipment. I've gone fairly low to the ground with ties, you could use your rolled up towels, two yoga mats rolled up, whatever you can use to create a bit of height that will make it certainly more challenging. To start with, I want you to visit each quadrant, but facing forwards, light on your feet. Just make sure you don't touch each tie in each, make sure you do visit each quadrant. Get faster. And faster and make sure you stay in control. Go round clockwise, go round anticlockwise, experiment which one's faster for you. Then, start to think, right, well that's a little bit easy, I want now to challenge myself and I'm going to rotate 90 degrees each time I jump to a new quadrant. So I jumped, rotate, jump rotate and each time I can still stay in control, light on my feet, but of course, don't get too dizzy as you do it. Well, if you could do 90 degrees, have a go eventually at 180 degrees each time you jump into a new quadrant. I'm facing forwards now, I'm facing backwards, facing forwards, facing backwards, forwards and so on. 180 degree turns. Experiment with those. Get faster and faster. But remember, stay in control, stay light on your feet. And if you're feeling really adventurous and you want to challenge yourself, then try one footed, hopping. Hopping to each quadrant, with or without rotation, try both see what it's like. I'll try without rotating first. Maybe then I can control it, if I can rotate. Yes. There's all sorts of variants you can try with that. Be creative and get experimenting. So there you are. That's the activity. You can press pause and have a go yourselves. If you need any extra information, it's all on this slide here for you. Once you've had a go, once you've got a few goes, click resume and we'll be able to move on. Here's another keyword while we get our breath back from that one. Rotation, when something turns or spins around a point located at its centre. On that one of course, you were rotating around the centre of that quadrant. So well done. Onto activity number two. This is grid jump. I use four ties for this one to make a three by three grid. As you'll see in the demonstration. Have a watch, before again, it'll be over to you. Grid jump now. I've created a three by three square grid using my ties again, if you can use string, rope whatever you can getting hands-on. But you need to create at least three by three to give yourself a bit of a challenge. I'm trying to try and visit each square of the grid as quickly as possible, but staying in control and staying balanced. I might try and experiment going sideways first and then I've completed the grid all while I- or should I go forwards and backwards? Is that quicker for me to stay in control without touching any of the ties. Once I've got used to that sideways, diagonally whatever works for you. I'm then going to need my timer. I'm going to try and time myself, for 30 seconds. How many grids can I complete in 30 seconds? Now this is our step process we talked about earlier, S for space, T for task, E for equipment, P people. How we can change things to make it a bit more challenging or if we're finding it quite difficult we can make it a bit easier. For this one, such your focus on for you to get to every, every square it might be P people. Could you find someone in your household who could be your timer. Help you, motivate you and encourage you as you go. That might be quite good for this one. After you've had a go at doing that, get your breath back and try and repeat it and improve your score, improve your time. After that, again be creative. Could you do this, one footed? Visiting each quadrant, each square without touching the ties? Time to pause the video, for you to have a go. All the information is on this slide in case you've forgotten anything. Good luck and click resume once you've had a few goes at this. Here's a question. What supports good body posture? Think about how you're performing in that grid jump. There's more than one option, that is correct here. So have a look. Option one, head, trunk and thighs were in a straight line. Your chest was high and forward. Got an arched back. Did you have a flat abdomen? Which of those three applied having good body posture in that last activity? It was in that fact those three. All of those would have helped good body posture. One more keyword for today. Mobilisation, making something capable of movement. That is our hips today. We worked really hard in the warmup, and activity one to rotate those hips. Even more now in the extension task, because you're going to be jumping 180 degree turns, 90 degree turns. Check out the demonstration, listen to the explanation before you get a chance to be creative yourselves. So here we are with the extension task, you just completed that by going in a forwards motion around the grid. Now, can you think of different ways perhaps you can manipulate yourself round the grid? Maybe twisting and turning on 90 degrees each time you complete one square? Or could you do 180 degree turns? On each quadrant? Like, so? It's up to you. It's a chance for you to be creative. You to be imaginative, and challenge yourself at trying to complete the grid as quickly as possible in those different ways. Thinking about our step process that we mentioned earlier this should be a good one to maybe with S for space. Could you extend your grid to make it a little bit bigger, a bit more of a challenge to jump between the squares or maybe even the task. Can you, set yourself a challenge on one foot turning 90 degrees each jump. That'll be really two good ideas to give yourself a challenge, as well. So, it's over to you for this one. Be creative, be imaginative. Work, your hips, work the body and good luck. Pause the video and click resume once you've had a go. Here's a statement for you. A strong core helps with body control. Is that true or false? That is indeed true. Using our core muscles or our abdominals, helps to have strong controlled body. And we need this, not just in athletics, but in other sports. And just generally as we live our lives, walking, running and moving around. In today's session then what were the learning outcomes? Well, we've developed about our speed and agility, but also thinking skills. We've been jumping, accurately with agility and speed. We've had to think about our tactical awareness. Which will help in our game situations. And also we've thought about our focus and concentration so much in this one can achieve personal bests. 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 developing your jumping skills which will help with both the high jump and long/triple jump in athletics.

Jumping for height

﻿Hello my name is Mr. Lindley, and I'm going to be your P.E. teacher for today. This unit of work we've been 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 sandpit, or a high jump mat to take part. Just a few toilet rolls, which I'll explain very shortly. We do need to keep ourselves safe today's lesson. So if you're unsure doing any of the activities, please make sure you've got a trusted adult nearby, when you start them. We're going to need approximately three by one metre space, clear of any chairs or anything like that. So you might need to move a few items. Don't forget to also check above you. We wouldn't want you jumping, and hitting your head or anything. Pop some trainers on, please don't do this in just your socks, especially as we are jumping. I wouldn't want you to slip, and also check the floor in case it's slippy itself. Pop something comfortable on. Shorts and T-shirt would be great, put your hair up if needed, and remove any jewellery, and then you'll be ready for action. In today's session we're going to need, up to about eight toilet rolls, that's all. It you haven't quite got enough toilet rolls, you could always swap one of those, or two of those for some kitchen rolls. I'd like you to pause the video now, go and collect those, and click resume once you're finished. In today's session, we're going to have a warm up, very shortly. After this we're going to have a toilet roll tower activity. We're going to have a toilet roll activity, with an extension task to it. Then we're going to have a real challenge activity for you, before you have a go at the exit quiz. So it's time for the warm-up, time to jump up and get active, and get ready for the rest of the session. 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 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 with the warm-up, because actually you can jog forwards those three metres, and jog back. Okay? Let's do that again. Jog forward and jog back. Getting 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, breathe. Okay, back to jogging on the spot, but this time let's get those knees a little bit higher. So might be a bit slower, but we're already focusing on the height of the knees. Well done. And maybe now lets get the legs going out the back. With the bum kicks, right out the back, right up your obliques there. Keep going. Super. Okay, let's turn that into some star jumps. A great one for a pulse raiser. Let's do another ten of those. Two. Five more. Great. And back to jogging. This time were just going to do solid hops, okay? Solid hops. Keep it going. You can move forward in your little three metre space. You can move backwards, forwards, backwards, forwards, backwards. You could move that into side to side two footed. Brilliant. Anything to get that heart rate really working hard. Back to jogging, and we're 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, fast 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 keep going. Remember don't touch the foot at the top, just pull it into the air, and let's get working. Brilliant. Already I'm starting to feel a little bit warmer. I'm ready for action. When done, jump up on your feet. We need to think about our dynamic stretching. Making sure everything is mobile, mobilised and ready for today's session. Let's start with some lunges. Loads of leg work today, but we're jumping for height. So we really need to focus on, making sure all our muscles are ready for this one. And if you've done a few lunges there, challenge yourself, maybe do a couple of lunge jumps. Brilliant. Let's turn that into a squat, but this time we're going to have our hands, on our shoulders. We're going to do a squat, keep your back straight. Making all those muscles, in our legs, we're getting ready, for our more strenuous jumping activities, eh? Brilliant. Okay, and this time we're going to hold the squat position. We're going to hold it in that spot for about 20 seconds. Arms out straight, head up, want to see if we can hold it. Hold it, hold it, great work, feel the bit it hurts in your legs. Warming those muscles up, and jump up, well done. Give those bodies a shake, brilliant. Arms, start with circles backwards please. Getting a little bit bigger, lovely. And big circles. Forwards. And bigger, we'll be swinging those arms today, to help us gain height with our jumping. Think about our groins. Let's just twist them around please. That's it. Lovely. Making sure we're all ready. For our hips, again, if you kick up to there. Swap. Swap. Swap, if you can't see that from the side, I'll try it from the front. There. Swap. Swap. Swap, and. Brilliant. I feel like our body is ready for today. Fantastic work with the warm-up there. While you're getting your breath back, here's a question. Which of these is not part of a warm-up? So everything what we did in our warm-up, which one was not part of my warm-up, that you completed with me? Read the options. Yep, it was the low intensity activities, well done. All three of the others we certainly did just then. So here's a keyword, height. It's the vertical distance from the base, to the top of an object. That height is going to be increasing, in this first challenge, in the toilet roll tower challenge. Watch the demonstration, listen to the explanation, and then you'll be able to have a go yourselves. Activity one today, is the toilet roll tower. You're going to need a whole load of toilet rolls, as we mentioned earlier. Possibly a kitchen roll, you 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 facing the toilet roll tower, and two footed we're going to take off, and land two footed. Thinking of technique, we're going to be swinging our arms, we're going to keep our head up, chin up looking forwards, our head high, and we're going to jump over, and just do a solid landing like so. Have a go at that. A couple of go's, get used to it. 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 jump. So even more swing of the arms, bending the knees, chin up, and stick the landing, well done. You'll need to keep going, until you start knocking over that toilet roll tower. It could end up being as high as this. 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 if we're finding things difficult. We've got 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 our, height of toilet rolls, maybe 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 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. Totally up to you, but it's a great way of always extending our tasks, or making them simplified. Have a go, see how you get on. Right, this one's quite a addicting. You want to get higher and higher, and keep improving. So good luck with this one. Pause the video now to take part. All the information is on the slide here, in case you need it. And click resume once you've completed it. Here's a bit of a statement for us. Having our arms straight by the side, allows you to gain height while jumping. So have a think about, how you were jumping over the toilet tower then. Arms by the side helping you? It's false. Swinging of our arms, that's what we were doing, and that helps the body to gain height when jumping. Just what you were doing in that activity. Here's another keyword, power. Power is the ability to exert maximum force, in the shortest time possible. Each time we jumped over the toilet roll tower, and we're about to do that again with our extension task. It's power through the legs to get jump, and get over the height of the toilet tower. So, extension task, activity number two. Let's see from the demonstration, how we take the toilet roll tower challenge, and we extend it. Listen carefully to the explanation. Activity number two, the extension task. The extension task to toilet roll tower. So we were before jumping two fee, to two feet. In this one I want you to jump from one foot, but land two footed. And we're driving that spare knee up, to get the height, but landing still two footed. You'll need to experiment, which knee driving up gives you the better height. I've been able to practise at this, and for me I think it's my left knee driving up, and landing two footed, gives me the better option, but that is up to you, you need to experiment. As time goes on, you build your tower up. Still thinking about landing on two feet, but driving that knee up, to land two footed. Keep going up, the height, maybe all the way up, to the toilet rolls you've got available. See how you get on. With our STEP model, our space, task, equipment and people, to try and make this more challenging, or a little bit easier. It might be, you've only got a certain amount, of toilet rolls in your house. So it might be, you focus on equipment. Could you find something to act as the base? For me I found a bucket. That could be my starting point. I'm always going to clear that. So then I can build the toilet roll tower on top. Maybe that sort of idea, one at a time. Keeping myself safe, because I know I'm always going to clear that height, but this would be the height that, I possibly would knock over. Keeping myself safe, so that one was using equipment, to change, alter the task. See how you get on, good luck. See how high you can jump. Right, you've seen that, it's your turn now. Pause the video, all the information is on the slide if you need it, and click resume once you've had a go at completing it. Here's another keyword for today, transition. Transition is a movement, or change from one position to another. In this next activity, we're going to be doing a combination of jumps. So we're going to be transitioning from one jump, through to the next. From the hop through to a step, through to a two footed jump. And there's one more keyword for today, rhythmic. Rhythmic means a strong, regular repeated pattern of movement. And our rhythmic movement in our combination jumps, coming up next, is really key to getting this one right. So what is this challenge? Here it is activity three, watch the demonstration, listen carefully to the explanation, and all will become clear. Right, it's you're turn to have a go at this one. Pause the video, on the slide here is all the information you'll need, and once you've had a go click resume. So onto our challenge activity for today. You're going to need some toilet rolls very soon, but initially just working in your cleared space, were going to have a look at the combination jumps. In the world of athletics, that is the triple jump. Where we are going to be hoping, stepping, jumping. Hop, step, jump. If you're going to do that with me now, we're just going to stand on one leg, and we're going to hop, then step to the other foot, and two footed landing. Hop, step, jump. Let's just try that again, do it with me, are you ready? Stand on one leg, and hop, step, jump, brilliant. It's all about the rhythm. The three parts to that jump. When we get using the toilet rolls, what we can do is put ourselves a little gap in between. This helps us work out, the distance between each section of the triple jump. Jonathon Edwards, the greatest triple jumper our country's ever seen, he was fantastic at really splitting up the triple jump, the combination jump, into three equal parts. So with our toilet rolls equally spread apart, let's try that now. Are we ready? Standing on one leg, We'll hop, step, jump. I can then increase the height of my toilet rolls, to give myself a little bit of a challenge. So there I go, that's quite good. Can I still do that, same rhythm. Standing on one leg, hop, step, jump. Staying in control and staying balanced. If you're finding that quite easy, we can always have a look at using our STEP process, our things to make it harder. Space, task, equipment and people, and for this one let's stick with the space. Let's actually, if you've got it available, just spread out a little bit, your toilet rolls to give yourself, a little bit more of a challenge, to get over them in three equal jumps. Have a go, see how you get on, good luck. Well here's a statement. To gain greatest distance, a streamlined body will result in a more effective jump. Do you think that's true or false? So think about the combination jump you have been doing, if you were doing that at speed, outside, streamlined, going for distance, it is of course true. The more streamlined we are, the more effective the jump will become. The learning outcomes from today. Well we've developed our agility skills, and also our cognitive, thinking skills. We've been thinking about, the different jumping techniques needed in athletics, and we've been jumping from two to two feet, one to two, and one to one, and we've been looking at a combination of jumps as well. You've also had a chance to develop, your problem solving skills, which is fantastic, and you've been able to make informed choices, to influence your performance. Again really making you think. I hope you've enjoyed today's athletics lesson. I certainly enjoyed jumping, and I look forward to seeing you in another lesson, very soon.

In this lesson, we will develop your stabilising and hamstring muscles in particular, which will help improve your flexibility and core strength. These are both key to all athletics events.

Flexibility and core strength

﻿Hello there, my name is Mr. Lindley, and I'm going to be your PE teacher for today's athletics lesson. In today's lesson, we're going to be looking at flexibility, and our core strength. We will of course be keeping ourselves safe in today's PE lesson. If you're unsure about doing any of the activities, please make sure that there is a trusted adult nearby when you start them. We are going to need a bit of a clear space approximately three by two metres square. By all means, if you can get out side that will be great. Please, also check above you, we wouldn't want you banging your head on anything. Please, make sure you put your trainers on. Please, don't do this just in socks in case you slip. The floor could be slippery, so, please check that one. And put something comfortable on like shorts and t-shirt. Pop your hair up if needed, and remove any jewellery. The only items we're going to need today are about three or four toilet rolls and a tape measure. I have got myself, a paper tape measure. You could easily find a traditional one like in the picture pause the video now to go and find them and click resume once you've done that. So our session will begin with a warm up very shortly. Then we'll have a Sit and Reach activity. We're going to have something called the Bear Crawl, then the Crab Walk, then the Toilet Roll Tip challenge, Before having a go at the exit quiz. It's time for a warmup. Let us get ourselves ready for today's session. 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 raiser 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. A little bit higher with the knees. That's nice. And let's keep that going for another 10 seconds or so. That's it, you're starting to move, starting to get nice and warm. Brilliant. Okay, let's just go forward, touch the floor, jump backwards Jump in your little space that we've made sure is nice and clear today. Jump, forward, touch, backwards, Jump. Forward, touch, backwards, jump. Let's do another five more laps come on. Got to get nice with warm. Here we go. And that's it, three more, brilliant. Two more, one more, come on. That's brilliant. Okay, this time put a bit of side step. Just in your little space, however much you've managed to clear. That's it, just side to side. We're moving around, getting nice and warm. Keep that going. Brilliant. Superb. Okay, back to a bit of jogging. And let's start doing our star jumps. A great one to 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 out the top half of our body round. We've got to mobilise all of our joints. We've got to be really flexible today, because of these challenges, and we're going to have to with core strengths, we'll work them out in a second. Okay. We go down to the toe touches. Side to side, nice and slow. Brilliant. Lovely, okay. Let's get down onto our hands and feet. And we're going to be going forward as far as we can in our little space. Backwards. Forward. Backwards. Forward, and Backwards. Forward, and Backwards. Two more. Forward, and Backwards. Brilliant okay? Thinking about all of those leg muscles now, let's do some squats for me. Hamstrings are going to be super important today because that's one of the key things we find to help with our flexibility, as you'll soon see with our first challenge Sit and Reach. Brilliant. Okay. Okay, let's go into a lunge. That's it. Two more of those. Superb Our groins then, let's just go up and round. That's it. Now let's do that in reverse. Back, round and down. That's great. Superb. Let just think about our top halfs. We're going to be reaching with these arms today, so let's make sure they're ready. And forward, and around. And if you can follow it's a great one for our biceps and triceps. Angle, stretch, angle, stretch. Great can you follow that one? It gets our arms really ready for action. Great. I think I'm ready for the first challenge of the day. Why do we warm up. Can you have a little think about that? Are there any reasons that you can think about, why do we warm up at the beginning of every PE session? Thought of some? Well here's the official list coming up. It increases our flexibility. It lowers the risk of injury. It increases our blood flow of oxygen and oxygen to all those muscles. And it improves our performance. First key word of the day, flexibility. It's the range of movements possible at a joint. We're going to be really developing this flexibility of our bodies today in this first challenge particularly because we are sitting and reaching. Watch the demonstration, have a look at how it works before you have a go yourselves. 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 right on the centre on that zero. With my toilet roll, I'm going to place that down and 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 hit 50 centimetres. So I'm going to try that again. Can I roll it, check them on there. Okay, roll it a little bit further. Roll it, roll it. Stretch, come on stretch. 53 centimetres. So I've managed to reach a little bit further. I'm going to have a few gos at that before thinking, all right? Let's stretch those muscles even a little bit more. Now I did loads at the warm up, but if I do a few more dynamic stretches to help those hamstrings in particular, to warm up. Thinking I've got that glutes nice and warmed up, stretch it. Maybe I'll do a few of these, just a few like that. reach side and a little bit higher each time. And 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 up the inside of my knee which is just there. That's where I was before. Here I go with my toilet roll. Okay, V-shape. Can I roll it down, reaching, reaching, reaching. 55 centimetres, so I've managed to improve just slightly. You need to have a few gos of that to see how you get on. See if you can keep improving. If you don't have a tape measure, don't worry, because we always use a Space, Task, Equipment, People. This idea, to help us if we're finding it too easy, we need a bit of a challenge or we need to simplify things. So with one, with the equipment, You haven't got a tape measure? You don't need it, just find something maybe you can mark and move along the ground. Say 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 marker, and now I know, I've got to improve and go further than that this time. Yeap, and I can move my pen slightly further on if I improve. If you do jumping exercises with this one, make sure you remember where you were sat, So we know it's an equal measure and see you improve. Okay guys, well done. Have a go see how you get on, and see if you can keep reaching further and further. So you've seen how the challenge takes place. It's time to pause the video for you to have a go yourselves. All the information is on the slide here in case you need it. Good luck. Brilliant, well done with that Sit and Reach challenge. I hope you managed to creaky creeping forwards. Here's a statement. Stretching your muscles helps improve your flexibility. True or False. Yep, of course that one's True. Stretching makes your muscles looser and also helps to lengthen them over time. Another key word for today, core strength something we're really going to focus on in the next activity. But what is it? It's the development of the body's core muscles which helps stabilise and move the trunk of the body Activity two, Bear Crawl. We're really going to focus on that core strength now in this one. Watch the demonstration to see how this one works before you have 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, 'cause we were moving forwards and backwards in our warm up. But this time, keeping that strong core bent shape that we got there with our knees bent. Were actually going to try and balance a toilet roll on our backs. So when you 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 right straight to make sure the toilet roll doesn't fall off. Once you've had a go at that, you could challenge yourself. How could you, well, we like to use Space, Task, Equipment, People idea to challenge ourselves. In this one space. Could you set yourself up a little course around the area your 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 toilet roll 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 your up to Have a go, see how you get on. That'd be all. Time to pause the video for you to have a go at Bear Crawl. All the information again is on this slide, if you need it. Click resume, once you've had a go. Activity three, the Crab Walk. Again focusing on our core strength. Let us have a look at how this one's going to work and then you'll be able to have a go yourselves. So the next activity to help us with our core strength is the Crab Walk. We've tried the Bear Crawl on our hands and feet with our stomachs facing the floor, toilet rolls on the back and we're going to flip that over. So we're going to be on our hands and feet, our hips raised, and get our back muscles straight, and first of all get used to that Crab position. Okay, hold it for a few seconds, to get used it, so you know what it feels like before attempting to balance your toilet roll on your stomachs. So here I grab, I'm going to get into position, in the centre again, try not to move first get used to the toilet roll being there, balancing it, keeping those hips high. And then when you're really comfortable start sinking the crab walk sideways without the toilet roll coming off. Keep those hips up so you can move around the space. Quite a tricky one for this one. As always of you're finding it too tricky, they're things we can do or we can make it more a challenge if you found that to be easy, using our Space, Task, Equipment and People and changing one of these. So for this one, if you found that fairly straightforward set yourself a bit of a task around the space you're working in, a bit of a course to move around. Or if you find that too tricky, change the task and just say, well I'm not going to move with it, I'm just going to hold that position with the toilet roll in position, for a whole minute, without moving. And that could be changing the task just slightly. So see how you get home with that one. It's over to you. Time to pause the video, to have a go at that Crab Walk. This one's a really tricky one. So really persevere at this one. All the information is here and click Resume. Once you've had a go. Another keyword, Posture. Posture is the position in which you hold your body and limbs when standing, sitting or lying down And we're always after good posture, aren't we? And the core strength activities are going to help with that. Here's a question. Which of the following muscles are not used in the Crab Walk. Have a think and how that one just worked. Which ones were we not using? Was it the triceps, the glutes, quadriceps or the calves? Well, it was the carves really, wasn't it? They were the ones we weren't working. Well done. Right, onto our extension task now, it's the Toilet Roll Tip. This one is great fun. So I hope you enjoy yourself with this one working again on our core strength. So activity three is the Toilet Roll 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 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 that 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 hands or my arms, That's where I need to place the toilet rolls. They should all well be positioned. Okay. So from my starting position, I'm going to go down. I'm going to walk forward into that strong position and with one hand tip over the toilet roll. Back to standing. That was that easy, hopefully each time it's going to be a bit more of a challenge, which it looks like it might be. So here I am one hand tip that one. Back up to standing. Okay, this one looks a little bit more of a challenge going after this one first, and back to standing, before coming for 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 and back to standing in between each one in a certain time limit That would be certainly a challenge to give yourselves. With the space, just move them further away to give yourself a challenge in terms of the reach challenge See how you get on? Over to you. Time to pause the video for you to have a go at that one. All the information is on the slide. If you need it. And once you've really had a go at challenging yourself with this one click Resume to move on. So from today's session, what will the learning outcomes be? Well, we've been developing our agility and of course not only that but our cognitive, our thinking skills. Certainly we've developed our flexibility and our core strength. In that last activity, we had to be really competitive. Competitive against yourselves. So well done, you've developed that one. I hope you've enjoyed today's lesson, and I look forward to seeing you soon in another athletics lesson in the future. Goodbye.

In this lesson, we will have the opportunity to develop your throwing for accuracy skills and techniques as well as learn the fundamental skills and techniques needed for a push (Shot Putt) throw.

Throwing for accuracy

﻿Hello, my name is Mr Lindley, and I'm going to be your PE teacher for today's session. In this unit of work we've been looking at athletics. And in today's session, we're looking at the throwing element of athletics. But in particular, we're going to be throwing for accuracy, today. We do need to keep ourselves safe in today's lesson. If you're unsure of doing any of the PE activities make sure you've got a trusted adult nearby when you start them. We're going to need a bit of a clear space today, approximately three by one metres. Make sure there are no chairs, anything in the way that you might hurt yourself, so clear all that away, but also please check above you. We wouldn't want you banging your head on anything. Make sure you're wearing your trainers. Please don't just do this and your socks, We wouldn't want you to slip. Make sure the floor is not slippy. And also, put something comfortable on that you know you can work out in, maybe some shorts and t-shirt. Pop your hair up if needed, and remove any jewellery. In this session, we're going to need a few items, about three pairs of rolled up socks to create a ball We're also going to need a laundry basket or something very similar to that to create a target, or maybe a bucket or something like that. We're also going to need a timer, a stopwatch. I'm going to use a built-in timer on my mobile phone. Pause the video now. Go and collect those items and click resume once you've done that. The first part of the session will be a warm-up. Then we're going to have an activity called step back target. This will then progress onto a speed throw. Then we'll have a look at the shot put before you having a go at yourselves with the exit quiz. So, it's warm up time now. Time to get active, time to get ready for today's session. Here we're with the warm up for today's throwing lessons. So let's get a bit of a pulse rate going first. As always, we just always start with jogging on the spot. Now we can increase the speed, going slowly on the knees but we're going to get going and we're going to be running down for about 30 seconds to get ourselves, getting the oxygen rounds. Those muscles we're using, go on, keep jogging, if you got another few seconds, please. Now let's have some star jumps, please. 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! Jump! Touch the floor Touch the floor Jump! Jump! Jump! Floor! Floor! Keep jogging Jump! Down! And jogging and this time, rather just go in around, we're going to get, jump up, down, out and another one and another one and another one two more another one back to jogging and, let's do some speed bounces starts up, small a bit faster! Now back to jogging again I can really feel, my body getting ready for action now I need more of space Move forward , then backwards forwards, and backwards Forwards and touch the floor then backwards Jump! Forward then touch Backwards and jump forwards, touch Backwards, jump Two more, excellent I'm really down to the wall Let's start mobilising those joints stretching ourselves off. So let's start at the bottom all we need to do, is some squats lovely, with a twist we keep our hips, curves, hand strings all those thinking of those legs then stretch them, leg raises each time, make them a little bit higher stretching those muscles out I think we brought our boy muscles like we've done before Let's go up and round up, and out round and down Let's just do some twists for me please all the hips, waist, and, our arms, have them up stretched start with small circles then you can see we getting bigger and bigger moving them longer, backwards. If you move forward, it doesn't matter, coz all we're going to do is the opposite of that one Next, it's up to me small forwards, make them a little bit bigger each time, massive circles, to finish. So this time arms at house I'll bring one on rounds reach we load the throne work today hopefully your body's ready for today's throwing work. Brilliant, well done with that warm up. Which of these are the reasons why we warm up? Have a look at those four options now Option one, is to improve our resilience. Option two, to improve our cognitive skills, option three, to raise body temperature and increased blood flow to muscles and option four, to work all muscle groups in the body. Which one do you think applies to that question? The reasons why we warm up. Yep. It's to raise body temperature and increased blood flow to our muscles, well done! There are a few key words in today's session. The first word being dominant, dominant means being more powerful or important. And in this first activity, we're going to be talking about our dominant hand or a non-dominant hand. So what is activity number one? it's step back target. Have a look at the demonstration. See how this one works. Before you have a go at improving your accuracy of throwing Activity one is step back target. My target today, is my laundry basket. I'm going to be attempting to get my rolled up three pairs of rolled up socks into the target, before taking a step back. Initially, I've set it up and about 2 metres two big strides away. I've got myself a bit of a marker. Feel free to use anything. Anything that handles that, or just try and remove where you start from all about opposite arms, opposite leg Now I'm going to be using my right arm to throw some of my left leg forwards transferring my weapon from the back to the front, and a small little follow through to show where I want that ball of sock to go One Two, missed that one three, if I get three successful ones I'll take a step back, which I didn't do. So I'll collect those, and I'll have another go stay exactly where I am, one, just thinking about my technique. Three successful ones. That's all, I'm going to take a step back, so here I am, the marker and move a step back move our target there, and then I'll go again Opposite arm, opposite leg tryna aim for the target What's about to go with that and challenge myself to go further and further back. I'm going to try and think about my non-dominant hand for me that's left, then I'm going to move a back step from the right move forward, trying my left is a lot more challenging. I might want to start a little bit closer to the target first taking those steps back when I get three successful ones in. In terms of making this a little bit more challenging a little bit easier. We've got space, task equipment, people. Those are the four things we can always think about but this one space, if you're lucky enough to get asked that's great bit more space available to you. If you keep taking more and more steps back but also maybe equivalent for this one, a laundry basket quite a big target. I can find something, a smaller target, a small little bucket I can find, something like that. A bit more of a challenge. That's up to you see how you get on but, I want you to have loads of goes to this, challenge yourself over and over again Time to pause the video, you've seen what it's all about. All the information is here on this slide. If you need it, pull the video and click resume, once you've had a good go at this. When you throw, your opposite arm and opposite leg should be facing forward, picture that in your mind, do you think that's true or false? Yep. That one of course is true. And another set of keywords for this lesson is transference of weight. It means shifting the body's weight from one foot to the other, when we're throwing we often off transferring our weight from our back foot through to our front foot, as we throw Activity two, speed throw This time, you're going to need your stopwatch for this one. And it's all about accuracy but, competing against yourself, against the time. Have a look at the demonstration. So activity two, speed throw, as well as my target and what I'm used to throw my rolled up socks I'm going to need time as I mentioned earlier I'm going to use the timer on my phone if you got one of those that would be fantastic I'm going to place that near to me. Where I'm about to throw from Initially, I've set this up again at two metres, two giant strides away from my targets. I'm going to start using my dominant hand, the one I'm right with. So opposite arm, opposite legs that one, kicking up my technique, I'm going to be throwing three It doesn't matter whether I get them all in I just keep counting the ones I get in soon as I release all three, I will collect and start all over again It's about one minute So I set the alarm for one minute, and I'm thinking about my 10, day one. Two, three, run collect start all over again four, five, six. And we keep going, until, time runs out It just ran out! But however, you've set that up, you need to know your score because 25, we'll give you gold 20, we will give you a silver and 15, we'll give you a bronze. So you can have a few goals when this starts off. See if you can improve your score. If you find that a little bit easy always take a step back because I could change the space that would make it more challenging. Space, task, equipment, people, all this off this one, P for people. Is there somebody you could challenge for this one? Alright, you might get a bronze. Do they manage to beat you on this with a bronze and get a silver? But it gives you that really focused for competition. then, Get someone else, have a go at this one. And once you've got to go, I want you to try the same by using your non-dominant hand. Again, if you're challenging someone else at to that that'd be a great one. Certainly having to use your non-dominant hand. See how you get them. Right? Pause the video time now to have a go at this one are you going to get gold, silver or bronze? Let's see how you get on Click resume, once you've had a good few goes at this one. To throw effectively underarm, you should I need you need to complete that sentence for me. Face your target, swinging your arm forward. Transfer your weight onto the same side as your throwing arm. Hold the ball in your dominant hand. Which one would those work for the end of that sentence? In fact, it's three out of the four. Yep. We would face our target. We would then effective underarm throw, swing our arm and hold it with our most dominant hand to get the most effective throw possible. Brilliant. Another key word for today's trajectory. It means the actual expected path of a moving object. And we're going to be thinking of the trajectory of the rolled up ball of socks in the shot put technique idea in that and coming up next and here is this activity, it's the shot put quite technical for this one. So please watch the demonstration listen carefully to the explanation before having a go. So activity three, we're now going to look at the shot puts I'm going to need one of these to start with. Cause I want to look at the technique. In athletics, we've got the sling throw, the sling throw would be discussed right? Well done. And if I was using a pole technique and I'll be swabbing it or what I was throwing. Yeah, but the push technique is for the shot put so here's my shot put today, Here's the technique I'm going to focus on dirty fingers, clean Palm, dirty neck. In other words, the shot put is going to come into contact. Making my fingers really dirty, keeping my Palm nice and clean. Again, it comes into contact with my neck making it dirty so, dirty fingers, clean arm, dirty neck Then my chin, knee and toe are all in a wrap And then as I pivot my body I'm going to push shot put Today, I'm going to be pushing into my target. Whereas of course, on an athletic field I might be pushing for distance. Can I set myself up Behind my mark put your shoes aback, to three metres away? Chin, knee and toe, all in a row, dirty fingers, clean palm, dirty neck, couple of self ready. So I know I'm going to pivot around. I'm going to push to my target. Just missed, I went a bit hard there. So I'm going to adjust our sliding, my second throw, chin, knee, toe So all in a row, this one's quite tricky here I go, into the basket. Once I've got three in a row into the basket then I could give myself a bit more of a challenge. What would that challenge be on? It could be asked for space. I can move myself back a little bit. If I'm finding that one quite tricky in terms of equipment, my target it seemed quite large in activity one and two. This one doesn't seem so large and maybe, I could swap my laundry basket and have an area I'm going to try to land it. And I could even put the laundry basket in the middle of the area so I can have double points if I've got it actually in the basket. So that would be something you could do for this one. Have a go see how you get on and good luck with the shot put. So you've seen the demonstration. It's over to you. It's time to pause the video to have a good few goes at this one. All the information is on the slide, if you do need it, click resume once you've completed the task. So our learning outcomes today, what have we been working? Well, we've developed our cognitive thinking skills. We've also looked at our throwing technique. We've been fighting for accuracy. So we've been focusing on that. We've been making informed choices, something that's helpful in all of our lives and also our competitiveness. You've been competitive against my scoring system and also against yourselves I hope you've enjoyed today's lesson. And I look forward to seeing you again soon in another athletics lesson. Goodbye.

In this lesson, we will develop your stabilising muscles to improve your balance and posture. In athletics, stability and core strength is key to being a successful athlete and required in all athletic events.

Balance

﻿Hello. My name is Mr. Lindley, and I'm going to be your PE teacher for today. We've been working on athletics in this unit of work and we've been thinking about all the skills needed for great athletes. Today's session is all about balance. We do need to keep ourselves safe in today's PE lesson. If you're unsure of doing any of the activities please make sure you've got a trusted adult nearby When you start. We're going to need a clear space. Ideally three by two metres. This could be indoors or outdoors. Please also check above your head. We wouldn't want you banging your head on anything. Please also make sure you've got something sensible on your feet, a pair of trainers. And please don't just do this in a pair of socks in case you slip, make sure the floor is not slippy and also make sure you're wearing something comfortable like shorts and a t-shirt. Pop your hair up if needed and remove any jewellery. In this lesson, we're only going to need six household items just six items that we can use. Any six. There are my six I've chosen, as you'll see later on. Pause the video now to go and find six items. Make sure they stand just up above the ground and that will help you with the activities. Click resume once you've found them. In today's lesson, we're going to have a warm up very shortly. The first activity will be a toe tap activity. This will then become an extension task to that one. Before we have a go at our personal challenge then you can finish with the exit quiz. Oh, it's time for the warmup. Time to get active, 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 raiser as we like to do. Let's just get jogging on spot, okay guys? Keep that jogging nice and smooth. Get the heart pumping the blood around the body. muscles 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. You ready? Twist Twist Twist. Twist. Okay, were 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 keep going for about 20 seconds. let's do some facing the other way. Great, back to jogging. OK, 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 you're 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 I want you to do different angles. knee nearly to the floor. Yeah. Superb. As always our groin muscles as well. Let's get those ready for action, superb. up and round and then back over. Lovely. To help with that one, back to a plank position, bring that foot up to there, before swapping that's it. I'm really stretching it out, lovely. Now stand up. So top halves, want to do some twists. That's nice. Top half of the body really mobilised and really in action. Nice. Now we'll do some toe touches that's it. Yup. Okay. And with our arms, circles with the shoulders backwards. We do that forwards. Okay. Big circles. We can do one going the other way. One going forwards, one going backwards. We swap over. Or just big circles backwards or big circles forwards. Give your body a little bit of a shake and we're ready for today's session. Well done with the warmup while you get your breath back here something to have a little think about. An effective warmup sequence consists of. Can you think of what we put into the warmup? There were in that fact two main sections to our warmup. And actually we'd like to often have three parts. The first part is a light aerobic activity, a pulse raiser. And we certainly did that one. The next part was stretching and we certainly did that one. And the third part of the warm up, sometimes we like to do a skill-related practise or a sports-specific activity. In many of our lessons that often has been activity number one. key words for today then. Well, the first one there is extension. Extension is the straightening of a joint. We are going to be extending our legs, feet, toes everything in this first activity. And activity one is toe tap. Have a look at the demonstration, listen carefully to the explanation, before having a go yourselves. Activity one in our balance work today is toe tap. You're going to need six items, as I mentioned earlier, I've gone for the ones that ruin my pictures. I've got my spare trader I'm going to set them out all the six items, in a circle. Approximately two metres down that's for certain two good strides. I want to give myself a very basic challenge Not too hard at the start, 'cause I can always adapt it and make it harder later. So then, standing on one leg, I'm going to go with my right leg first 'cause it's my most dominant leg I'm going to then try and toe tap all six items. Without this foot moving at all. So here I go. Can I do the first, second, third that was a nice, easy one for me. Fourth, a little bit more challenging. Fifth. Don't want to fall, sixth. And I managed it. Okay. Once I've had a few goes with that one, I'll try my other leg. Not sure how successful I'll be but that's something I'm going to practise. Starts off easier, can't fall. Touch your toe, touch it. Oh. A little bit more challenging. Something I'm going to practise. As always, we can make things more challenging if we wish. So for this one, it's going to be space, Isn't it? Number one. Can you start to push the items just slightly further and further apart. And also for the task. Could you give yourself a time limit for this one? That would be an idea. A time limit to actually toe touch. All of them with both legs. Have a go at toe touch, keep your balance. Right, there you go. Quite a tricky one. Pause the video, have a few goes at this one and click resume once you've finished. And if you need any of the information how to set this one up, it's all on this slide here. A dynamic balance is performed without movement. Would you say that is true or false? Dynamic balance. That one is false. Static balances are still, dynamic balances involve movement. More keywords 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. We're going to be focusing and working on our core strength later in today's session. So activity two, this is an extension to our toe tap activity. Have a quick look at the demonstration before you have a go at this one. So, activity two is extension task and it's an extension task to activity one. I've still got my items in my circle formation in activity one of course I had my foot planted in the middle. Strong position, trying to balance and toe tap all six items. In this one, I want you to go up to the balls of your feet, okay? I do this side and you might just see a little bit of air at the back of my foot. So while I'm up on the ball of my feet can I then still manage without falling over. Whoa, no. It'll need a bit of practise for this one. So here I go again. It's not going to happen the first time round you have to really focus. Keep balance, there we go. Then three, four, ugh! I'm going to have to keep practising on that one. You might have to as well. With this one if it's too hard or too easy we can always again adapt it using our STEP: Space, Task, Equipment, and People. This one or with the space, we can always bring those items in a little bit closer if you need. And again, for the task, I've got six. Maybe that's a bit of a challenge. Can I reduce that down to four? It's up to you. How you change it, adapt it. But make sure it is a challenge. Good luck. Little bit more challenging this one. Time to have a practise yourselves and then develop that balance, pause the video and click resume once you've mastered touching all six items or possibly a few less, when you're up on the balls of your feet. Stability, another key word for today. Stability is when an object is in fixed far more steady position that is not easily moved and we need to be really stable in this next activity. Balancing on hands and feet or possibly one hand and one foot, but being really stable and keeping that balance. The personal challenge activity have a look at the demonstration and listen carefully to the explanation. And here we are with activity three in our balance work. It's our personal challenge activity. I've moved the six items further out from my slightly smaller circle from activity one and two. Because in this one, we're not going to be balancing on one leg. We're going to be using our feet and hands to balance. Now what I got to do is make sure my feet are either side of one item. And then balancing on those two feet and one hand, I can attempt to tap that item. Before moving on to a second item ensure my feet are either side, balance and tap. And again move round my circle and tap. Keep moving around the circle ensure my feet are either side of the item reaching out and tapping. Keeping a good core strength but also keeping well balanced. With this one, Space, Task, Equipment, People to help make it more challenging. I was thinking of this task. I'll just ask you to do that using two feet, one hand to balance. But possibly, could it be one foot and then one hand? Yep! Without falling over, keeping that balance. Maybe you could swap to your non-dominant hand, so you then. For me, it'd be one hand, one foot and then try to touch with the other hand. You can experiment, be creative but it's all about challenging yourself with balance or control. Could you time yourself for this one? Thinking about p, someone else could come and time you and get involved and motivate you. But, yeah, I want you balancing and challenging yourselves. Have a go, see how you get on. So, it's over to you for having a go at this one pause the video to take part. And once you're finished click resume. Here's a question then, which of the following are exercises that strengthen the core? Option one, the plank that position we got into today before then we were reaching out. Option two, the crunch a little bit like the sit up. Option three, a jumping jack, a star jump. Or option four, the Russian twist where you balance on your bottom and twist from side to side, maybe lifting something up and putting something down that Russian twist. Which of the following exercises strengthen the core? All three of those, the plank, the crunch and the Russian twist all focus on that core. So what have our learning outcomes from today's session been? Well, in this lesson, we have developed our ability to demonstrate high quality techniques. Because of our core strength and our ability to perform dynamic balances and our commitment and resilience. Well done, everybody. Thanks for taking part today. I hope you've enjoyed yourselves. And in fact, I hope you've enjoyed all the athletics lessons in this unit. Goodbye.

Unit Overview: Athletic activity: developing power, strength and speed

Lessons: