Lesson video

If you don't have an adult with you in the room, can you please pause the video now and go and find one.

So keeping safe in PE is really important, isn't it? We're just going to run through the safety points together.

So the lesson needs to take place inside.

That means you need a space that is approximately two metres width by two metres length, and with enough space to reach up on tiptoes above your head and not bump into anything.

Things like hanging lamps or anything that, any objects that might be hanging from the ceiling.

Make sure that the floor isn't slippery and there aren't any trip hazards in the way.

We're going to be using bare feet today.

So no socks or shoes, and make sure you have something comfortable on.

The sort of thing you'd wear for a PE lesson or sports club will be fine.

Check your hair is tied up and that all jewellery is removed.

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

In this lesson, you will need space to exercise that two by two metre space, a yoga mat.

But if you don't have one, you can use a soft rug or carpet that's totally fine as long as it doesn't slip on the floor when you're moving around in it.

And you also need your PE kits.

So pause the video now and go and get yourself ready.

So we're just going to run through the agenda quite quickly today.

We're going to begin with a warm up followed by some stretches and mobilisation.

We're then going to introduce some new balances to our gymnastics vocabulary.

From those that we learned in Key Stage one and lower Key Stage two, we're going to take a minute to recap locomotion, then we're going to explore being creative with sequences.

And last of all we are going to reflect on our work and possibly share it.

So Chloe is just going to demonstrate to you what a two metre by two metre space looks like just so that you can be sure that you have enough space available for today's lesson.

So she's using her feet walking heel to toe, she's marking out approximately eight to 10 foot steps along the length and eight to 10 foot steps along the width.

You can double check with your adult if you'd like to, how many of yours footsteps you need? But you can also see from the video approximately what that space looks like.

So pause the video now, if you do need to adapt anything to make sure your space is appropriate for exercise today.

I'm going to show you a warm up game now it's called the dice game.

So you have a choice here, you can either copy Chloe, she has chosen some movements that she associates with each number.

So number one has a movement.

Number two has a different movement, and so on all the way through to six.

Or you could watch this game and then find your brother or sister or grown up.

Ask them to call out the numbers randomly and you choose your own movements that you associate with those numbers.

It's completely up to you.

So I'm going to leave you with Chloe now so you can get an idea of how to play this game.

We do need to do some stretching.

So in year three, four, I produced a stretching routine that I'm going to demo to you in a moment, you've got another choice, you can either copy this routine, or as you're playing the video, you might think, oh, actually, I know how to stretch my body myself because I do this in PE lessons or I go to gymnastics club or another sports club.

So you might just want to take that ownership yourself and stretch out your body.

Make sure you work through each of your muscles in turn, start from the bottom, possibly work all the way up and make sure you hold each muscle for 10 seconds.

So the choice is yours.

If you're not sure about stretching, just copy Lucas.

This is a bit of a recap of what we did in year three, four.

So begin with some shoulder circles.

So shrugging our shoulders up towards our ear and down again, getting that blood flowing through our shoulders.

Then making some big circles with our arms as large as we can.

We're going to swap sides and do the same with the other arm.

Okay, so teaching lots of year five, sixes, they like this to the analogy of using a glue stick to stick your chin to your chest and just holding your head there.

Then repeating this, I use that glue imaginary glue and stick it to your shoulder.

Then do the same.

So glue that here, and stick it to that shoulder and just hold it there.

You can increase the stretch if you want to by using your hand, position it on the other side of your head and just hold it there.

Then we're going to mobilise the top our hips neck.

So we've got hands on hips, just going from side to side, front and back, circling round and round.

And then repeat this with the upper body.

So just swinging from one side to the next, keeping those arms moving.

Excellent job.

And now you should be reaching up as high as you can.

And swinging forward to making semicircles, just swinging up and down getting that blood flowing through our arms and our upper body.

Wrists circles.

So moving round, making some circles.

And switching over to the other hand.

I'm sure you are experts at this now.

I'm sure you've done lots of these throughout your PE lessons.

So feel free at any point, if you want to carry on doing your own stretches.

But if you want to be more confident by copying Lucas, that's fine, too.

So we're here we're stretching the back of our legs, keeping the legs straight, bend over.

See if you can touch your toes.

We're going to do that stretch again in a moment.

But for now, put both soles of your feet together and drop your knees down to the floor.

And you can increase that stretch if you want to by bending over as far as you can.

You might find you can put your nose touching your toes, but if you can't, don't worry.

Now we're going to do that hamstring stretch again.

So stretching out, reaching over, legs straight, hold onto our toes.

If you can't reach them just reach as far as you can just keep that leg straight.

And then we're going to swap over and repeat the process again.

Just stretch as far as until you feel a slight pain, but not too much.

You've got to work to your own body's strengths.

Okay, excellent job.

So you should be experts at this by now, we're doing a quadricep stretch, so knees together, pull the back of your ankle up so that you're heal is touching your bottom.

Hold it still in position and swap over.

I'm sure you know by now to focus using your eyes looking forward pick a spot and that will help you to balance, use your arm to help you stay in that position, or it could lean against the wall if you want to, totally fine.

And now we are going to do so a calf stretch.

So calf is the muscle of the back of your leg down the bottom, both feet facing forward, bend the front knee, back leg straight and just hold it in position.

That's great.

And swap over key points, and make sure both feet facing forward.

Try not to lean on your knee joint, because that places pressure on the knee.

You can put your hands on your hips or out to the side if you want to for balance.

It's up to you.

And now we are going to do some ankle circles.

So balance on one leg moving circles wiggle it around, get that joint nice and free.

And the same with the other leg.

Just moving it back and forth, round in circles.

Excellent job.

Okay, we're going to finish with some calf raises.

So up and down, raising up on tiptoes down again, Up on tip toes, down again and so on.

10 times if you can.

Great job, well done.

So our key words begin with safety.

That means exercising in a way that we don't hurt ourselves or others.

So check if you've got enough space is really important.

But also thinking about how you use your body throughout the lesson.

Don't want too many inverse balances, that means balances where you're upside down, unless you've been specifically trained how to do those, and that your environment is safe enough for you to do it in.

So it's things like that to how you move your body.

Balance, so holding our bodies still in position for a period of time, approximately three to five seconds.

Locomotion is movement or travel in gymnastics.

Then we're going to think about control, which means balancing or moving with stability, so not wobbling.

And sequence is a series of actions, balance and locomotion that we've linked together.

What balances do you already know? This is where everybody who's watching this video is going to have completely different answers because some of you might only do gymnastics in primary school.

And so you've learned some key balances in possibly previous years.

And some of you might be expert gymnasts that go to professional training and know a huge repertoire of balances.

So I'm just going to run through the curriculum balances with you.

But bear in mind, you probably have lots more that you would have learned if you do a lot of gymnastics.

So I'll just show you this picture, see if we can remember any of the key names of these balances.

So you have tuck in the top left hand corner, pike in the middle, and straddle in the bottom left hand corner.

And on the right, we have star and straight balance.

So we would have learned these in Key Stage of one.

Okay, moving to the next slide.

We've got some other Key Stage one slash lower Key Stage two balances.

So top left hand corner is called front support.

The middle one is back support.

Bottom one is dish.

And on the right hand side, we've got shoulder stands.

So these should be really easy for you to do, but feel free if you weren't familiar with them.

Just want to pause the video and practise them again, totally fine.

It's up to you.

If you are the expert gymnast that knows lots of other bonuses.

Pause the video now and just run through some of the balances that you already know, just to familiarise yourself because it'll help you later with your sequence development.

So you may already know these balances.

And if you do, watch videos playing, you could think about how could you travel into those balances.

Or how could you change those balances to extend them that possibly make them bit more difficult.

But if you haven't come across these before or it's a bit in the recap, then you can use Chloe's video to help guide you.

So the first one's arabesque, standing on one foot on that to the side leg is standing behind you.

Try and hold that for at least five seconds if you can.

Here's another angle to help show you toes pointed, really finishes off that balance.

And the next one is seated v.

So sitting on the bottom, arms out to the side legs extended as straight as you can really good for the tummy muscle this one and toes pointed.

So pause the video now and have a go at that task.

Can you remember how to maintain stability in a balance? So one of the strategies we've talked about already, which is using our eyes to focus looking forward on a particular spot.

So that gaze, focus forward helps us to stay stable, it teaches our brain to focus and stay in a very still position.

Okay, another thing we can do.

So it depends on the balance.

But if we think about Chloe's v set, she used her arms by reaching out either side of her.

So creating that width in her balance actually helped her to maintain her stability.

Those are just some of the strategies that you can use.

And the more that you practise, the more you're going to find out what strategies are important for you.

Can you remember what locomotion means? So it means travel or movements during gymnastics.

Okay, so I want to show you some examples now.

This isn't a complete list, not at all.

This is just some examples to demonstrate what locomotion is.

So step together step, a spin, a turn, a rock and roll.

So this rock and roll finishes in tuck, and Chloe is going to also demonstrate rock and roll finishing in Pike.

And in a minute rock and roll finishing in straddle, but you could also stand up.

And then we've got some rolls that we learnt in previous Key Stages.

So log roll and egg roll.

And we've got teddy bear roll.

So I'm not going to explicitly teach you the key points for each of those travelling movements or locomotion as we also call them, because I have done that in a previous unit.

So you have a choice here, if you want to go through those travelling movements, because it's been quite a long time before you've done them.

Then feel free to go back to that year, three, four unit, and just look up the locomotion lesson.

And that'll teach you those key movements in explicit detail.

That is completely up to you.

The key point is, that hopefully you now understand that locomotion is movement in gymnastics.

So we're going to talk about stability during locomotion now.

You'll see Chloe's got some different strategies.

So she chooses a pace that's not too quick during her locomotion, so that she can perform it accurately.

You see there as she rolls over into the reset.

The next thing she does is she plans her locomotion.

So she takes a slight pause before she jumps.

So she's in position.

And this turn, she uses her eyes to keep her eyes focused forward as she turns, and then she turns round.

Okay, so those three ideas and we'll play it one more time can help you with locomotion and stability.

So the first one was pace.

Notice here she picks quite a slow pace to move into that position.

Next is planning, so she's planning her locomotion, but she even if she needs to pause before she does it and watch her eyes here, as she looks forward, keeps looking and then whips round.

And that helps particularly in a spin to help you stay stable.

So I want you to pause the video now.

Either copy Chloe's sequence or pick some other forms of locomotion and some balances and see if you can practise those strategies to help you maintain stability.

So it's really important to think about our safety when we're landing.

Chloe is going to show you a quick demo.

So if you're doing it, if you choose to jump for your sequence, you need to make sure you land with your knees bent and your arms out in front of you.

That's going to give you some stability.

Why is locomotion important in gymnastics? Is it option one, to give us direction in a sequence? Possibly option two, to keep us fit and healthy.

Or it could be option three, to raise our heart rate and breathing rate, or option four to link together balances to make a sequence flow.

Which one do you think? So it's actually option four, to link together balances to make a sequence flow.

Actually could be a lot of these because locomotion is movement that possibly does raise our heart rate and breathing rate.

And it does keep us fit and healthy.

And also it does give us direction in a part in a sequence because we move in different pathways using locomotion.

So you could have actually had any of those options but the one in particular I want to focus on now is option four, this linking together of balances to make a sequence flow.

What components make an effective sequence? Hopefully you've thought of balance.

So our body held still in a position.

Also locomotion which we also call travel.

You could have mentioned levels, so whether it balances or locomotion is performed low to the ground or high from the ground.

And also pathways.

So the direction of your sequence possibly you follow a square pathway or a zigzag.

So we're going to look at these now we're going to think about how we can use these different components to construct our own effective sequences.

We're going to be creative now.

And you're going to construct your own sequence.

So within that sequence, I want you to include locomotion, such as a jump, roll, spin or leap.

Also balances, you could try some low to the ground or high from the ground.

Thinking about changing those levels to add some variety.

And also, considering your pathway.

So we're going to move in a square direction, or zigzag or side to side or triangle, possibly, completely up to you.

The diagram that you could use as a guide.

So this shows an example of a square pathway.

So if you're doing this, then every square stands for a balance, and every arrow stands for a locomotion.

So you would start off with a balance in the corner of your area, then you would choose some locomotion to travel to the next part at the front possibly of your area, then change direction, again, different type of locomotion move to the other corner of your area.

And last, we'll complete that square by choosing your final locomotion to finish at the end.

Or alternatively, you could keep going around the square if you want to make your sequence longer.

So you've got a choice here.

The next slide in a minute, we'll show you an example of a sequence.

So if you want to watch that first before constructing your own sequence, then please do so.

If not, if you're keen to get going straightaway, then you can pause the video now and begin creating your own ideas.

So what makes an effective sequence? Is it option one, lots of actions linked together finishing as quickly as possible? Possibly option two, keeping our body moving continually from start to finish.

Or option three linking actions together balances and locomotion using a range of levels and pathways, or possibly option four using really complex balances and locomotion even if we can't perform them correctly.

So which one do you think it is? That's right, it's option three, well done.

So sequence number one, Chloe starts in a seated v position.

Okay, she's in a rock and roll into a pike.

She's added the back support, notice here, it'd be even better if her fingers pointed towards her toes.

Then she is doing a jump, on the hop into a star.

Just a really simple sequence that secrets number one.

Here's another one for you.

So, here she is starting in a front support.

And she's moving into a back support again, it'd be better to have her fingers pointed towards her toes, but it's still good.

She rocks back into a tuck.

She's reaching up in a straight balance and she's turning.

She's doing a stag leap, then she has a shoulder stand.

And she's finishing in tuck stunts.

Sequence number two.

So here's sequence number three.

She starts in a pike position, she rocks back into a straddle.

She turns over into a seated v.

She's jumping, step together, step into a tuck jump.

And she's spinning into a, so that's three sequences that you can use as a guide.

You've got a choice now.

You could if you want to, you can copy Chloe so you can replay those videos, have a go at some sequences, or just take the ideas that you like.

You'll notice that as I was talking over, I noticed some key points like the position of Chloe's fingers when she was in certain positions, so have that level of detail when you're watching yourself if you get the chance to record yourself.

And that way you can think about creating a sequence but also improving it to make it the best sequence that you can perform.

We're going to call down now it's completely your choice.

If you want to take part, I'm going to play some music and I'm going to ask you to lay down and close your eyes.

I'm going to focus on some breathing.

You might not feel comfortable doing that.

And if you don't, that's fine.

You can keep your eyes open or you can stay sat up if you want to.

Totally your choice but here's Chloe demonstrating a cool down, you'll notice she has a hands on her tummy.

And she's going to focus on breathing out really slowly.

So she takes a big breath in, inhales and then she exhales, that means she breathes out slowly.

Well, that does by breathing out slowly and for longer, brings our heart rate down and our breathing rate down, which helps us to relax.

So I'm going to leave you with Chloe now, as she shows this to you.

So it's time to celebrate and be really proud of all that you've done today.

Well done.

Lots of gymnastics, we recapped balances, we learned a few new ones.

We've talked about locomotion, recapped what that meant, and try some different types of locomotion.

Then we thought about stability and control and we practised some strategies to help us to improve those.

And then we were creating sequences together linking our locomotion and balances, and hopefully had a chance to record yourself.

Which means you've been able to reflect on how you can improve your work.

So if you'd like to share your work with Oak National, you do need to check with your parents or carer first but if they say that's okay, then ask them to log on to Twitter for you and tag at Oak National and hashtag #LearnwithOak.

Really hope to see some of your work.

Really excited to see what the differences to sequences look like.

I'm sure there's lots of variety.

And I'm sure there's a really talented people out there who are creating some fantastic sequences so fingers crossed.

I'll get to see them soon.

Well done.