Lesson video

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.