Lesson video

Hi, my name is Miss King.

I am a PE consultant that works across schools in Hampshire.

I help teachers and children to find a love of PE.

It's time to take that moment just to think about how to keep safe in this lesson.

You might've done a previous lesson with me and know some of these points, but let's just go through it again because it is that important.

So pause the video now if you don't have an adult with you in the room.

Okay, with your adult, we'll just run through those other points together.

So we will need to be exercising inside today.

We're going to need a space that is two metres by two metres.

So two metres length by two metres width, and just check that you are able to reach up on your tip toes with your hands above your head and just make sure that you don't bump into anything.

We are going to work with bare feet today, so you're going to need to take off shoes and socks in a moment.

Also, hair needs to be tied up and no jewellery, so that needs to be removed, too.

For clothing, you need to think about what you would normally wear for PE or if you go to a sports club.

So just something you feel comfortable in, moving around in, okay? We will need a yoga mat or a soft rug to work on today, and the other thing you need to check then is to make sure that that doesn't slip on your floor and that there isn't anything that you might trip over.

So pause the video now if there's anything that you need to do to get ready.

In this lesson today, you will need space to exercise.

We've talked about it, two by two metres space, length and width, and just checking that you don't have anything above your head that you might bump into, even if you're on tiptoes with your hands above your head.

You also will need a yoga mat.

If you have more than one yoga mat, even better.

you can place these next to each other, but just check they don't curl up and create any sort of trip hazard.

Or alternatively, you could use a soft rug but just check that you don't slip on that because you will be moving around on it.

So that's very important.

And last of all, you should have your PE kit on by now.

But if you don't then pause the video now and go and get yourself ready.

We've demonstrated this before if you've worked with me in a previous lesson, but if you haven't, not to worry.

We use heel to toe just to mark out an area that has a length of approximately two metres and a width of approximately two metres.

You can talk to your grownup to see how many of your footsteps you'll need to create that space.

Today then, we're going to begin with a warm-up.

We are going to learn to jump in a safe way.

We're going to recap the balances that we learned in the previous lesson.

After that, we're going to explore being creative by linking jumps with balances and last of all, we are going to reflect on our work and share it.

Our keywords of the day begin with safety.

We've talked about this a lot, haven't we? So exercising in a safe way, preparing our environments so we have enough space to move around in but also considering how we move our body so that we keep ourselves safe, not injuring ourselves or anyone else for that matter.

'Kay, a jump then, so a movement that includes take off, flight, and landing, and today we're going to look at our straight jump, star jump and tuck jump.

Then we are going to recap our balance.

So balance is holding your body still in a position for three to five seconds.

Today, the focus is basic and intermediate balances that we've learnt previously, and last of all, locomotion.

So travelling in gymnastics, jump, spin, roll, they are all forms of travel and we also call that locomotion.

So we're going to show you a warmup game now.

The idea is that we'll demonstrate the game to you and then you can pause the video and play this game with your adult or a brother or sister.

So the way this works is you will move around the room and when your partner wants to, they will call out a number.

The first number here is five.

You have to put that many body parts on the floor.

So Chloe has one head, two elbows and two knees which makes five body parts on the floor.

Then she's moving around again and let's see if you can guess what the number is here.

Hopefully you guessed one.

So your partner will call out number one and you will put one body part on the floor.

She made a lovely V-sit there.

So let's guess this number, what number would this one be? You're right, it's four.

So your partner called out four, you put four body parts on the floor.

Moving around, you can change your movement, too.

You could do jumping or hopping or skipping, whatever you want to in between the numbers.

So this number would be, two, you guessed right, well done.

Very lovely side balance there.

So pause video now, find your partner and see if you can move around the room lots of different ways, call out a number and put that number of body parts on the floor.

Make sure you choose balances that are safe for you to do, preferably not headstands or things like that where you might injure yourself unless you have had specific gymnastics training to do that, then that might be okay if the space is safe, but if not, then you shouldn't be doing those kinds of balances.

So time for some mobilisation stretches.

If you have done this before with me in a previous lesson, then you might know what you're doing, or you might have some alternative mobilisation stretches.

Particularly if you go to a gymnastics club, if you've been taught how to do this properly you might want to pause the video and do your own.

Or if you want to, then feel free to copy Lucas.

He's going to guide you through a series of actions.

So we start with shoulder shrugs, so he's moving his shoulders up and down, as close to it as he can.

He's going to then rotate his arm round, so he's reaching up as high as he can, and as low as he can, imagining a big truck tyre, seeing if he can touch the rim of that truck tyre, circling it all the way round.

Good job.

Next, he's going to take his imaginary glue stick and he's going to put some glue on his chin and stick that chin to his chest which should give you a really good stretch of the back of your neck.

Then he's going to do the same with one ear.

So he's going to glue one ear and he's going to stick that one to his shoulder and hold his head there.

Excellent job, and repeat that on the other side.

So glue the other ear and just stick it to your shoulder.

Right, hands on hips.

So hips side to side, round in circles, back and forth, or make some patterns, up to you, but we're just moving those hips around, the same with the upper body.

So check you just don't bump into anything there, and you're swinging from one side to the other and back, keep swinging back and forward.

Excellent job.

Reaching up as high as you can now, just swinging those arms forward and back.

Do you know what shape that makes? Semicircle, hopefully you guessed a semicircle.

Now we're going to keep our hand on our wrist and make some circles with one hand, one way, the other way, and everything we do on one side, you must do on the other.

So we're going to swap hands now and hold on to our wrist and make those lovely circles.

Great job.

Okay, back of the legs need to be straight, legs straight.

You'll feel a stretch in the back of your legs, called your hamstrings.

You're going to reach over and see if you can touch your toes.

If you can't, no problem.

Keep your legs straight and just go down as far as you can.

This one is where we use that glue again to glue our feet together, drop our knees down, see if you can hold them there.

You might, if you've been practising this regularly, you will notice that your flexibility will improve.

So over time,our muscles become more stretchy.

So we're dropping those knees to the floor, bend over, nose to the toes to increase that stretch even further.

With this one, again, it's another hamstring stretch, which is that muscle at the back of your legs.

So legs straight, bend forward, try and touch your toes or as far as you can.

Keep that leg straight, same with the other leg.

The important point's keeping your legs straight so you feel that stretch in the back of your leg, your hamstring muscle, which see if you can touch your toe if you can, if not, as far as you can.

Now for this one we're going to need some balance.

So Lucas has his hand out to the side there.

You can balance against a wall or a partner if you want to.

He's got his knees together, he reaches back of his leg up so his heel is touching his bottom, if you can.

Keep those knees together, hips forward, push your hips slightly forward, and if you're not feeling a stretch in the front of your leg, push those hips forward and that will help increase that stretch.

Okay, this is a really lovely stretch that'll make us feel all ready for our gymnastics.

'Kay, next one is the back of the leg at the bottom which is called the calf muscle.

So slide one leg back, both feet facing forward, back leg straight, front leg bent, hold it there.

Don't lean on your front leg because you'll put pressure on your knee joint.

You can just have your hands to the side like Lucas has there, or you could put them on your hips if you want to.

Remember to swap legs, so back leg straight, front leg bent, and hold it there.

And now we're going to do some circles with our ankles.

So if you can't, struggling to balance, hold the wall if you want to, but we're wiggling that leg, we're doing some circles back and forward, getting that ankle really flexible there.

Moving on to our last one today, we're just going to go up on our tip toes.

We're going to do some calf raises.

So if you can do 10 of them up on tip toes, down 'till your heel touches the floor and repeat.

Well done.

Great job.

What makes an effective jump? So there were three parts, aren't there? Do you know the names of them? Take off, flight, and landing.

And as we work through our jumps, we will talk about how you can make each of those parts effective so that when you piece them together, you have a really effective jump.

We're going to start with the landing because landing safely is very important.

We need to make sure we do that before we even think about taking off.

Chloe is going to demonstrate a jump to you now.

She's going to focus on the landing, so she is swinging her arms forward and landing with them in front of her and her knees bent.

Okay, we'll watch that one more time so you can see what I mean.

So knees bent, hands out in front.

There's a slow motion version for you there.

So just pause the video now and practise that landing.

So try just a straight jump to begin with.

Really think about bending your knees, hands out in front of you.

I'm sure you are becoming an expert at this now so I'm sure you'll find it really easy.

Let's check our understanding" what makes an effective jump? So let's look at our options.

We have option one, a clear takeoff with flight and a safe landing.

Option two, a clear takeoff with flight but an unstable landing.

Option three, keeping still with a body held stable with control.

Or option four, keeping still but moving our head and looking around the room.

Hmm, there are some that are quite obvious that it's not those, aren't there? But I wonder which one you've picked.

So hopefully you have gone for option one, a clear takeoff with flight and a safe landing.

Well done.

So we're going to look at three types of jumps now.

Can you remember the names of those jumps from the beginning when we looked at the keywords? So we had straight jump, star jump, and tuck jump.

There are lots of other types of jumps, too, like pike jump and straddle jump, but we're going to be practising from the floor, so we're going to choose the three jumps that are the easiest to perform on the floor.

It's really important that you check you have enough space and then you make sure there is nothing in your way that you will trip into.

Please do that now before you start copying Chloe's jumps.

So the first one is a straight jump.

She swings her arms forward in flight and up above her, lands with the hands in front of her.

The star jump.

She makes that star in the air and then lands with bent knees and hands in front.

And last of all, the tuck jump.

She swings her knees up high to make that tuck shape and lands with bent knees and arms in front.

Let's do that one more time to give you a chance to copy.

So start your arms behind you, swing them forward and up, land with bent knees and arms in front of you.

Star jump, make that star in the air and make sure you get that, we call it "squashy" landing.

So squashy bent knees and hands out in front, and last, the tuck jump.

Make that tuck in the air, bent knees, arms out in front.

Excellent job, well done.

Can you remember the basic and intermediate balances? So see if you can recall that learning from last lesson.

Okay, I'm going to give you five things for our basic balances.

Let's see if we can remember.

Okay, tuck, straight, star, pike, and straddle.

Well done.

What about the intermediate? Five more of those intermediate balances, here we go.

Front support, back support, dish, arch, and shoulder stand.

Well done.

We're just going to work on those now.

I'm sure you're already experts in this from last lesson but let's just see if we can remember all those key points so that we have our body in the most effective position that we can for each of the balances.

We did recap these in the last lesson in detail, so we're not going to focus on them too much now, we're just going to quickly whiz through as a quick recap.

So just copy Lucas and see if you can make sure you understand the names and what those balances look like.

So this one is tuck, moving into a straight balance.

We should know these really well by now.

So star, make sure you hold in that stable position.

Key thing with a star is not to have your legs too wide so you're wobbling.

We have a pike balance here, so those toes pointed, those fingers together.

We've done this one before, haven't we, lots of times, and the same with the straddle.

Just make sure those legs are as wide as you can but not so wide that your knees are bent.

Got to keep those legs straight, okay? We'll move on to the next one now.

So we have here the intermediate balances again.

This is only a recap.

We're not introducing it for the first time.

So we've got front support, hands underneath shoulders, keep that back really straight.

Practising these regularly is really beneficial for us.

So even though it's not completely new learning, the repetition helps to embed those names and that feeling of that balance in your brain, so it's a good thing.

Front support, key point is fingers towards toes, toes pointed, really pull that bottom up, so you've got that line for it through your body.

Next one is dish, so we've got toes pointed.

Chloe chooses to have our arms up in front of her, reaching forward.

Lucas prefers his legs, his arms behind his head so he's got more straight position.

This one is an arch, so it would be even better if Chloe had her feet together there, but key point is she's got both legs and arms reaching up and she's reaching out as far as she can.

Okay, so this is the last one now.

So you've got shoulder stand.

She's got her hands on her back, toes pointed, legs as straight as she can.

You want to extend it, you can even have your hands flat on the floor so you're not even touching your back at all.

Have a go at those.

So that was just a very quick whiz through.

We're going to move on to the next section now.

So we're going to watch two sequences.

The first one is a shorter version, and then in the second one, you'll see how she develops that to make it a little bit longer.

So your choice is you could either follow along and copy those movements yourself.

That'd be a really good way for you to practise a sequence of practise what it feels like to link balances with locomotion and jumps, or if you would prefer to, you could just watch, gather some ideas, because in a moment you're going to construct your own.

So, Chloe starts in a tuck balance, she's now preparing herself for a straight jump with a safe landing.

She has a star balance next that she holds and she's preparing herself for tuck jump with a safe landing.

And now she's going to finish in a pike balance.

So second version is developed a little bit further, starting in that tuck balance, preparing herself for a straight jump with a safe landing.

Star balance, now she's going to move to a tuck jump for a safe landing.

She then is in her pike as before, but this time, she's added a star jump with a safe landing and finishing with a straight balance.

So it's time for you to have a go now.

I would like you to see if you can pause the video and have a go at constructing your own sequence that includes balances, locomotion, and jumps.

See how you get on.

How can we link our jumps and balances with locomotion? So a jump actually is a type of locomotion.

Can you remember what that word means? So locomotion is a type of movement.

In gymnastics, we could have a roll or a spin or a twist, but we could have possibly a side step or some kind of leap like a cat leap or a stag leap, so any type of locomotion.

What we're going to do now is link all of these together and that will start to create a sequence.

We're just going to go through that together in the next video Chloe is going to show you her example of a sequence now where she has linked together her balances with locomotion and she's included some jumps.

You could copy Chloe, if you would like to have a go at practising a sequence.

If not, you could watch if you want to, then you're going to pause the video and have a go at constructing your own.

Let's see how she gets on.

So she starts with a tuck balance.

She is going to now move into a straight jump with a safe landing.

She's next moving into a star, tuck jump, and she's finishing with a pike balance.

Let's watch that again.

Tuck, she stands up, she does a straight jump into a star, she then does a tuck jump, so she's preparing herself for that tuck jump, so she has a safe landing and into a pike.

Now she's added a star jump and a straight balance to finish.

What does locomotion mean? Is it option one, basic and intermediate balances? possibly it's option two, the landing part of the jump, or it could be option three, keeping still with our body held stable in control, with control, or option four, travel and movement in gymnastics, and you can't.

What does locomotion mean? Is it option one, basic and intermediate balances, possibly it's option two, the landing part of the jump.

Is it option three, keeping still with our body held stable, with control, or it could be option four, so travel or movement in gymnastics.

Which one do you think? That's right, it is option four, travel or movement in gymnastics.

That could be, a roll, spin, twist, leap.

It could be a jump.

A jump is also locomotion.

Any type of movement in gymnastics.

Well done.

Chloe has constructed a new sequence now.

She substituted some of the jumps for different types of locomotion, and you'll see that she's changed some of the balances, too.

So let's see what this version looks like.

She starts off with an arabesque.

She's holding that body still.

She then turns into a pike position, pike balance.

She rocks back into a straddle and now she prepares herself by moving into a star jump, and now she's showing me that finish.

So that was a really good example.

There are still some things she could work on.

I wonder if you've noticed what those were.

So you might've noticed her star jump was slightly different to how she modelled it at the beginning.

So she still made a star shape but she landed in a star shape, and then she jumped from a star into a landing.

So what I would ask her to do is to make that flow as one movement now.

So show a clear takeoff and the flight is the star, and then she lands with that landing position, squashy knees and hands in front of her.

So that would be my point for Chloe.

Now, the reason why I'm showing you this is because this is what the process of constructing a sequence is like.

It's very rare for us to just pick all of the ideas that we want and create a perfect sequence that we perform accurately and with control first time.

What's more commonly the case is that as we're constructing the sequence, we adapt the movements with the locomotion and we change the balances to something that we prefer, something that feels better, but we also review what we've done and we find ways to improve it.

So I want you to do just that now.

Have a go at constructing a brand new sequence or take the one that you've looked at before and change it slightly to make it improved, and then what I want you to do is ask your grownup to record that sequence, maybe on an iPad or a phone and I want you to look at it and like I have with Chloe, find something that you might need to improve and work on that.

That's how the process of learning occurs in gymnastics.

So pause the video now and have a go.

Wow, well done.

I'm so proud of you, and so are the Team Oak.

You have done a brilliant job today.

I hope you are feeling really proud of yourself.

So we've learned an awful lot, haven't we? We started off with a warmup and some stretching, and then we learned about jumps.

We thought about how to jump safely, focusing on the landing specifically.

We learned our star and our straights and our tuck jump.

Then we recapped our learning from the previous week, thinking about basic and our intermediate balances, ensuring that we knew how to do those effectively with control and stability.

Then we were creative and we linked it all together with some other locomotion, so jumps, bounces, and other locomotion, all together, which makes a mini sequence.

And hopefully in a moment, you're going to get a chance to share some of that work.

So skip to the next slide, and I'll give you the details how to do that.

If you would like to share your work with Oak National and I really hope you do, 'cause I'd love to see it and so would all the team at Oak, then you do need to check with your parents or carer first.

That's very important.

If they agree, they can log on to Twitter for you and tag @OakNational and hashtag #LearnWithOak.

Well done.

I hope to see your work very soon.