Lesson video

It's really important to be safe in this lesson today.

So if you don't have an adult with you, can you pause the video now and go and find one.

With your adult, we'll just run through the rest of the safety points together.

So you are going to be working inside today.

You need to make sure you've got enough space to work in safely.

You need a space this two metres width by two metres length and enough space above your head so you can jump up above your head, with your hands above your head and you're not going to bump into anything like hanging lights or something like that.

You're also going to be working in bare feet, so we need to make sure the floor isn't slippery in any way.

We will be working on a yoga mat or a soft rug or carpet but just check that that also doesn't slip on the floor and that there isn't anything in the way that will trip you up.

You will need to remove any jewellery that you have.

And if you have long hair, that also needs to be tied up.

Just check also you have something that you feel really comfortable wearing and moving around in, because we were doing lots of exercise.

Something like a PE kit, shorts and t-shirt, joggers, something like that would be great.

So pause the video.

Now, if there's anything that you need to do to get yourself ready for the lesson.

Hi, my name is Vanessa King.

I'm a PE consultant that works across lots of schools in Hampshire.

In this lesson today you will need a space as we've mentioned, two by two metre width and enough space over your head, so you don't bump into anything, a yoga mat, or if you have more than one, you can lay them next to each other, that'd be ideal.

But if you don't have a yoga mat, please don't worry.

You can use a carpet or a soft rug as long as it doesn't slip on the floor when you're moving around on it.

Also need to make sure you have your PE kits.

So any last minute changes you need to make can you pause the video now and go and get yourself ready.

So we're going to begin with a warm-up today and then decent balances and mobilisation.

We're then going to recap of balances and locomotion.

We're going to introduce some compositional techniques that can help make our sequence effective.

Then we're going to explore being creative by creating our own sequences.

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

So we're going to play a warmup game now.

This one's called Harry Potter.

Chloe is going to show you a demonstration of this game but the idea is that we just demoing the game to you.

You don't have to copy the actions.

You can then pause the video after that demonstration and ask your adults, call out the names for you and you're going to choose your own poses.

So the way it works is like this, Chloe is going to move around the room and we call out the name of a Harry Potter character.

So the first one is Hermoine Granger.

When she hears that name, she does a pose.

She's chosen her own pose for that character.

She then moves around again, next one is Harry Potter, so she's chosen this pose again herself.

She's still, then she moves around again.

Next character is Ronald Weasley.

So she's chosen some low poses, some high poses and she's moving again.

And the next one is, wonder if you can guess who we've picked.

It is Draco Malfoy.

So I'm just going to pause the video there.

What I'd like you to do, is choose your own poses for the characters.

Get your adult to call out the names.

But when you're moving try to get your heart rate elevated as much as you can.

So Chloe was walking there at the beginning of her warm up but she would have increased the speed to running, jumping, hopping, dancing, moving backwards lots of different directions to get your heart rate elevated and your breathing rate elevated too, ready for exercise today.

So it's really important to stretch after our warmup.

We need to stretch all of our muscles in our body and mobilise our joints ready for gymnastics.

We went through a stretching routine in lesson one.

So you have a choice here, by year five level, we hope that you are the leaders and you are experts at stretching, because you've done it so often now.

So you should be able to go through each of your body parts each of your muscles in turn, and stretch out your body.

Maybe start with the head, you could mobilise your neck and your shoulders.

Think about stretching your biceps at the front of your arm.

And your triceps at the back of your arm.

Mobilise your upper body and your hips, I'm sure you know how to do this.

Then think about scratch-stretching those quad muscles that are the big muscles at the front of your legs.

And at the back, you need to stretch the hamstrings at the top of your legs and your cards at the bottom of your legs.

Then think about mobilising your ankles and your wrists and think about mobilising your back.

So just work through each of those.

With stretches hold them for 10 seconds.

Don't bounce in your stretch and wobble around.

Just hold that position still.

Now, if you don't feel competent doing that, as I said, we went through it in lesson one.

So feel free to jump out of this lesson and go and review the stretching routine from lesson one, if you'd like to, and then you can come back to this lesson.

So pause the video now and prepare yourself for gymnastics, with your stretching.

Okay, let's begin with safety.

Hopefully you've already prepared your environment, so it's big enough for you to move around in safely.

But you're also going to think about how you move today.

So you may well be a really talented gymnast, who goes to the gymnastics club, but some of the locomotion and complex balances that you might perform there, may not be appropriate for your home environment where you don't have the safety mats to cushion you.

So you really need to select movements that you know that you can perform safely in your environment at home.

We're going to focus on balance today.

So that's a position held by your body for three to five seconds, held really still, which is the opposite to locomotion which is movement or travel in gymnastics.

We're going to introduce some leaps today, it's different type of locomotion.

We're going to think about a sequence which is a series of actions, such as balance and locomotion linked together to form a routine.

And we're also going to focus on compositional techniques.

So these are things like levels, directions, speed, dynamics, a range of strategies that we can use to make our sequence interesting.

Okay, at this point you're going to be at completely different levels.

So I'm asking you the question, what balances or locomotion do you already know? Some of you might be completely confident gymnasts who go to gymnastics all the time.

I want you to select the balances in locomotion that you know you can do safely in your home environment.

And in a minute, you're going to pause the video and just practise those balances.

Try to hold your body still for three to five seconds, practise your locomotion, try and have that control and accuracy.

If you're not a confident gymnast, then hopefully you've already had a go at lesson one.

You might even doing things in year three or four resources to practise your basic and intermediate balances.

That's absolutely fine too.

So what I want you to do is think back to the last lesson think about the balances that we learnt.

And I want you to pause the video now and see if you can jog your memory and practise with many of them as you can.

Balance is held for three to five seconds.

Locomotion with control, pause the video now and have a go.

I'm sure you've had a go at practising lots of different types of balances and locomotion that you already know.

I'm only going to recap the ones that we introduced last week today.

And then we're going to introduce some new types of balance and locomotion that you can have a go at.

So last week we looked at arabesque.

So balancing on one leg taking the other leg behind you, leaning forward, arms out to the side, try and keep that toe pointed and use your arms to help you balance.

The next one is seated V balance.

So sitting on your bottom, arms reached out to the side.

Lift those legs up, try and keep them straight with toes pointed, hold that position.

So here's a new balance for you to try.

It's called a T balance.

So stand up nice and tall with one arm up above your head.

And in a moment, Chloe is going to show you how to do this.

So you're going to go lean your back towards the arm that's raised above your head and the opposite leg or lift up to make a T shape.

Here's a demonstration.

Just to go in quite slowly until you get your balance and hold your body in that position.

So the aim is to try and get yourself holding that position three to five seconds.

Point out your toe if you can.

Pause the video now and have a go at that.

So I'm going to introduce two leaps today.

So to add to your vocabulary of locomotion, so two different leaps that you can include in your sequences.

You might have come across them before in which case, brilliant.

Use this as an opportunity to practise them and work on your technique.

So the first one is stag leap.

The front knee is bent, the back leg is straight and your arms are out to the side.

Notice how you move the front knee before the back one.

Okay, this one's practised.

Next one is cat leap, imagine an imaginary ball and you're kneeing it with one knee and then the other.

Try and keep your toes pointed.

You can have your hands by your side or reached out to the side to help you balance.

We're just going to work through those one more time.

So stag leap, front knee bent back leg's straight.

You're leaping across the mat, or across your space.

Use your arms, stretched out to help you balance.

And cat leap, knee that imaginary ball, one knee then the other, try and point your toes.

And you can have your hands either by your side or out and stretched to the side, whatever helps you to balance.

Pause the video now and have a go at those.

This table highlights lots of compositional techniques that you can use in a sequence development.

Some of them are probably really familiar to you.

Like we've just discussed levels and pathways.

Locomotion, you should understand as well.

So I'm sure that you're used to including a roll jump, spin and leap within your sequences.

So let's just skip through to the last two layers, 'cause that's what we're going to look at today.

So timings, I'm sure you understand the difference between fast actions and slow actions.

But by including both you're making your sequence have a little bit more variety.

Dynamic actions are things like leaps or full turns.

Those bouncy punchy movements that add a bit of flare to your sequence.

Relationships is a tricky one because if you're working on your own today, then it's going to be really difficult for you to achieve this.

But possibly if your grownup is willing and there able to move without injuring themselves they could possibly help you with this.

So you could teach them your sequence.

If they move in unison with you that means they're moving at the same time.

If they mirror you, it means that they're standing opposite you.

And then performing the actions as though you're looking in the mirror.

And canon is where one moves slightly after the other.

So you maybe makes you, you might do a jump and then they jump straight after.

So what I want you to do is use all of the layers.

So levels, pathways, locomotion, timings and relationships.

And I want you to identify which techniques do you normally use in your sequence, maybe pathways, for example you're always using a straight or a box pathway but you don't really ever challenge yourself with the curve pathway.

By identifying these, we're going to use these as targets for our sequence development now.

So pause the video now and identify which composition of techniques you are going to focus on in today's lesson.

So I'm going to show you two sequences.

Now that Chloe constructed she's used a range of compositional techniques.

I want you to watch her sequence and see if you can evaluate them.

What do you think she has done well? And what would you tell her to improve if you were working with chloe? So let's have a look at sequence one.

Okay, let's talk about the levels.

So do you think she included a range of levels? What about speed? Did she change her speed? Did she include some slow movements and some dynamic ones? What about her pathway? Was it interesting enough or do you think she could have changed her pathway in any way or added more detail? What about the locomotion? Did she include a range of different strategies for locomotion? It's difficult to show the relationships because Chloe is just performing on her own.

But if you were going to ask her to perform that with someone to teach her sequence to, what strategies could she use? Pause the video now and have a think about that.

I'm going to show you sequence number two now.

Think about what you decided Chloe needed to improve on her last sequence.

And as you're watching this one see if you think she has made those improvements.

Right, so I want you to do the same thing now.

Consider Chloe's second sequence.

What do you think she improved on in terms of her compositional techniques? What did she do a lot better in the second sequence? And are there any areas that you would tell her to work on next? If you can't think of any, then maybe she could work on her relationships next if she has the opportunity to teaching this sequence to a brother or sister or her adult, what might you tell her to do? would she do in unison or would she mirror it? Are there certain parts of the sequence that she could add some common to to make it more effective? So once you've had an idea of how to evaluate Chloe's secrets what I want you to do is now do the same with your own.

So if you have the chance to, I'd like you to perform your sequence and ask your adult, brother or sister to record you on an iPad or a phone and I want you to watch that sequence.

And when you do, I want you to do the same thing that you have with Chloe's two sequences.

So consider the compositional techniques.

What have you achieved? What about the targets that you set at the beginning of the lesson? Is there anything that you think you might need to add to your sequence to improve it further? And once you've done that a few times you're going to see the improvements in your sequence development and that's going to help them to become more interesting and more effective.

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

I'm sure this is really easy for you now, because hopefully you've been using these compositional techniques in your sequences already but just to recap, our understanding.

So what are compositional techniques? Are they, A, option one, a starting position? Option two, a finishing position? Option three, strategies to make our sequence have character like levels, directions, pathways, dynamics, speed, things like that? Or option four, is it locomotion to link together balances to make your sequences flow? What do you think? So the correct answer was option three.

Well done.

We're going to return to this slide now in order to look at this table and consider the sequence that we've created.

So at the beginning of the lesson I asked you to identify some targets.

So in composition of techniques that you don't often use in your sequences that you're going to work on in this lesson.

So you could possibly do this with your grownup if you want to, or your brother or sister.

Have a look at the sequence that you've recorded and to use this table to evaluate it, what did you do really well? What might you improve? What still needs to maintain a focus for the next lesson? So I need you to pause the video now and have a go at that task.

What impact does regular exercise have upon your body? We hear that exercise makes us stronger, healthier, fitter, but what do these words actually mean? Well, did you know that your cardiovascular fitness improves? What that means is when we're exercising, our muscles need lots of oxygen to help them work effectively.

So we breathe quicker and our heart beats that blood which carries the oxygen around our body a lot quicker.

So when we do this regularly our heart and our lungs actually become stronger.

And the muscles that support them which improves our cardiovascular fitness.

And that makes us fitter, and that helps us to have more energy in the rest of our day.

If we do gymnastics, we do lots of stretching that also improves our flexibility.

That means that if we practise that regularly we'll be able to stretch further and further and take in gymnastics, that's really important as you get to master some of the more complex movements.

Our strength also improves.

I'm sure you know what this means.

So our muscular strength, that means how effective our muscles are, at possibly holding our body weight, ticked in gymnastics.

Things like handstand, you need to have really well-developed arm strength.

So as we exercise regularly and we keep pushing our muscles in this way, they will learn to get stronger.

As long as we have the right nutrition with the right proteins to help build those muscles.

So cardiovascular fitness, strength, flexibility they will all improve a lot if you practise your gymnastics regularly.

So it's time for our cool down.

You have a choice here, if you'd like to copy Chloe by laying down and closing your eyes, listening to music and focusing on your breathing, then you can do so.

The idea is you just put your hands on your tummy and you're feeling your breath as your tummy rises up and down.

So you should be trying to focus on making your breath out, as slow as you can.

so that's how is slowed down and that will help you to relax.

It will regulate your heart rate and your breathing rate and bring them down to a resting level.

If you don't feel comfortable laying on your back you can sit up and you don't even have to have your eyes closed, if you don't feel comfortable, that's completely up to you.

So I'm going to leave you with Chloe now as she shows you a minute relaxation to help you cool down.

Well done for everything you've done today.

I hope you're feeling proud of yourself.

We know that exercise is really good for our body and it helps our mood and our mindset too.

So you've done a really good thing today.

Let's just wake up our learning.

So we started off with a warmup.

We did a bit of mobilisation stretching.

We then recapped the balances and the locomotion that we already know.

We started to introduce some new balances and locomotion.

Then we learned about what compositional techniques are.

And we identified some targets that we were going to work on.

We then created our own sequences by using these compositional techniques to enhance what our sequences look like.

And hopefully have a chance to record yourself.

And by recording yourself, you can reflect on what you've done really well and areas that you've identified to improve.

So now it's the time to share it.

On the next slide, I'm going to give you the details for how you can share your videos with Oak, if you would like to.

If you would like to share your work with Oak National, you do need to check with your parents or carer first.

If they agree, then they can log on to Twitter for you.

And if they tag @OakNational and #LearnwithOak.

If you would like to share your work with Oak National, you do need to check with your parents or carer first.

If they agree, then ask them to log on to Twitter for you and tag @OakNational and #LearnwithOak.

Really hope to see some of your sequences soon.