Lesson video

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.