Lesson video

Hi, Mr. Wnuk here again, and we're ready for lesson three in our games unit, and today we are looking at moving in sport.

Let's do this.

If you're unsure about doing any of the activities in this lesson, make sure you have a trusted adult nearby when you start them.

This session should take place in a space indoors, such as your living room.

Ensure there is space for you to work safely, including overhead.

Use bare feet, not socks.

Make sure the floor is not slippery.

Wear comfortable clothing, put your hair up if needed, and remove any jewellery.

Pause the video now if there's anything you need to get ready.

Okay, for this lesson you're going to need to be in regular PE kits, such as shorts and T-shirt.

If you're doing this lesson indoors, please go bare feet.

If you're doing this outside, please wear appropriate footwear such as trainers.

Now the equipment you're going to need to get is ideally a ball, however, if you don't have a ball, you can substitute this with a teddy bear, or a pillow, or a toilet roll.

You can use a chair to act as an obstacle and some socks to work as cones, or any T-shirt will do fine.

Space around you is around about two metres will be great, but if you've got more, that's even better.

If you need to pause the video to go ahead and get that equipment, please do so now.

Okay, it's time to do our warm-up.

Now you've done plenty of warmups before in previous lessons, and in school as well, so you don't need me to tell you how to do a warm-up.

So I want you to go ahead and go and get your warmup started, but don't forget we've got three stages, and I want you to go and do stage one, which is the pulse raiser, such as jogging around the area you're going to be working in, and stage two, some mobility exercises, such as dynamic stretching.

And then I want you to join me in the video for stage three.

Okay, so it's stage three of our warmup.

What's that called? The skill related practise, well done.

Excellent stuff.

Now I've got a teddy bear for this drill.

You can use a ball if you'd like, or a pillow, but I'm just showing you the teddy bear.

And we're going to do some skill-related practise, which is 'cause this is about moving with the ball and handling the ball, I'm going to start off with just some figure eight drills.

So your going to stand feet wide apart.

I'm just going to pass my teddy in a figure eight circle around my legs.

Okay, excellent.

Then what we're doing, we're doing it around our waist, so we're getting used to feeling the ball, handling the ball or the teddy.

And we can go the other way as well.

Now I'm going to change the other way and go back figure eight again the other way around this time, so we're going to change direction of the figure eight.

Okay, so while you're practising that, think about this.

We're completing stage three of a warmup, one to practise the skills that we're going to use in a competition, such as rugby, where you're moving around the ball.

We won't be doing that in rugby necessarily, but it gets your body used to the movements.

We're going to improve our range of motion that we're going to use in the sport, so we're getting our muscles flexible and our joints warmed up for the sport that we're going to be playing.

So it's preparing our muscles at the same time.

And then it's going to improve our focus, our focus about what we're paying attention to in the field around us.

So quick question, true or false? Stage three of warmup allows us to practise skills that we'll be using in a game, is it true or false? That's right, it's true.

We will be practising the skills we use in the game such as passing or some running with the ball movements, which we're going to be looking at next.

Alrighty then, so we've done our warmup and the lesson is going to look like this.

The first activity you're going to work on is carrying the ball.

We're going to then look at travelling with the ball, and then we're going to move on to an obstacle course type activity.

And then we're going to finish the lesson off with an exit quiz.

So some key words.

Now focus is a key word that we'll use in this lesson, and it's the ability to pay attention to different things that are happening around you, and it's about keeping that attention field perfectly level.

You don't want it too wide and taking everything, you don't want it too narrow and miss out some important information, so you want to get it just right.

So a quick question on the warmups, which of these is a benefit of stage three of the warmup? Is it option one, lowering the chance of injury? Option two, practising the skills used in a game? Option three, increasing blood supply to the muscles being used? Or option four, reducing focus on the task at hand? Have a look at it one more and make a decision.

And the answer is.

.

option number two.

Well done, yes.

Stage three is the skill related practise, so you're practising the skills used in the game.

So we're going to move on to our first set of skills in rugby, and one of the key words we're going to be focusing on today is efficiency.

Now you've probably heard it before used in how efficient your lighting is or your house is, but we're talking about efficiency in sport, and this is linked to energy, and there's energy in our movements.

So if we use less energy when we're moving, then it makes us more efficient.

So the activities we're going to focus on is moving with the ball, and we move with the ball in sports such as rugby, handball, basketball, and American football.

And we're going to focus on the carrying techniques, so we're going to look at grip and carrying positions, and then we're going to be focusing on running with the ball, and we're going to look at different ways of running straight lines, sidestepping, and fainting.

And we're going to do this in different speeds and paces.

Okay, so we're going to look at grip when we're moving in sport with a ball.

So think back to our hand, eye coordination lesson how do we catch a ball, what hand position do we make? Can you remember? It's the W shape.

Yes your fingers are out to the sides, and your thumbs are pointing in to create a W shape.

That's the first step we need to do when we're catching a ball.

Now let's assume we've caught a ball.

If you've kind of got anyone to throw it to you this is start off with a grip.

Now I'm going to use a Teddy bear.

You can use a ball, you can use a pillow.

It doesn't matter.

When we're gripping the ball, we want to make a cage around the ball.

So I'm going to use 10 points of contact.

So I'm going to use all my fingers not using my palms, just my fingertips.

Okay.

And we're going to squeeze that ball there to create a cage around it.

Right, what we're going to do is a two handed carry.

I'm going to get two cones out but you can use socks, trainers, whatever you'd like to make as a cone.

So you can see my two cones there, I'm going to grip the ball in my hands.

And two hands.

This is called a two handed carry and I'm going to run through backwards and forwards.

Just do one lap there, and one lap back.

Watch, so ball in, ball in my hands.

To the cone, turn, run back.

So, that's it.

Now we can go around the cone as well.

So we can go around.

Now you can set up as many obstacles as you like.

You can do cones to go, figure in and out, in and out of the canes so we can stop the cones.

And do the same thing two handed.

And then just going to go around.

But the key thing is we've got ball in that cage position.

Quick true or false question for you.

When we are gripping a ball, you need eight points of contact.

Is that true or false? You're right.

It's false.

We need 10 points of contact.

Well done.

Pause the video, set up some sort of obstacle course with cones or socks or shoes or whatever you want to use.

Grab something that resembles a ball, have a go at gripping the ball in a two handed carry.

Okay, welcome back.

We're going to now look at a one-armed carry.

So how we do that? Is I'm going to use my right arm for this and I've got my ball, Teddy bear.

I'm going to create four points of contact now.

So my elbow is one.

My forearm is another.

My hand is another, that's three.

And then my body is the fourth point of contact.

So go ahead and copy me right now, creating that one arm position.

And what we don't want to be doing, is doing sort of Teddy bear hold like this, that doesn't work.

So I've got my hand, my elbow, my forearm, and it's up against my body against my, there we go against my chest.

Okay so not to the side, to my chest.

So first thing that the ball is held in front of your body and we've got our four points of contact.

I want to exhale and tuck my elbow in, bring my elbows in.

So my elbow's protecting that ball, when we're cradling it.

So you imagine you're rocking a little baby cradling the ball.

So what that means is this, we move side to side with the ball, and finally we need to maintain good balance.

So I'm going to make, keep the setup ahead for the last exercise, the first drill I'm going to do.

It's just going to do a straight line run, cradling the ball.

Turn, and back one hand free, the other hand cradling the ball.

One-armed carry in front of my body.

And then we can do around the edges.

And then we can do a slalom as well in and out, in and out.

I don't need to show you that 'cause you know what I did last lesson, session.

Right, question for you.

In a one-arm carry, how many points of contact do we need with the ball? Is it two? Is it 10? Is it four? Or is it five? If you said four, you're right, the 10 points of contact is when we're holding the ball in our hands.

Four points of contact.

One, two, three, four is for a single arm carry.

Well done.

Have a practise at these different drills.

Pause the video and go and have a practise.

So one of the key words that we've looked at so far today is carrying.

Now in Rugby, this is running with the ball in your hands towards your positions, go area or touch line.

Going to get on now with our next set of activities which is running with the ball.

So if you want to grab your stuff, let's go ahead and do it.

Okay so we've looked at our grip.

Now we're going to look at running with the ball.

We practised a little bit of running the ball.

Now I'm going to make it a little bit more tricky.

So we're going to start off with straight line running and I'm going to run past my canes this time as fast as I can to the end and then come back.

I'm going to do two handed grip first.

So running in a straight line, like as if I was running down the wing in Rugby and then you do the same with the single arm carry.

So from here.

Remember to protect that ball.

Remember to protect that ball as you're running.

Right, so I want you to practise just straight line running back and forth, but extend the distance this time than what we did at warmup jogs.

Okay.

Now we're going to set ourselves a problem.

And my problem is, I've got a defender in front of me now.

And let's assume my line there, is on the sideline of the pitch.

Defendant's going to try and push me off the sideline of the pitch.

I don't want that to happen.

So I need to do something called a size step.

Now a size step is where I'm going to transfer my weight onto one leg and then push off in the other direction.

And I'm going to side step the player.

So I'm just going to walk through this one so you can see it.

Now I'm just going to walk through this one so you can see it.

I'm going to step one side, push off my weight to go round the player.

Okay, this is the problem, player in front of me.

Step, walk around.

So, I want you to set up an obstacle.

It can just be a cone again.

It doesn't have to be a chair.

I'm just using a chair to show you.

So just walk through, walking up to it.

Step, wait one way, right past them.

Now you can do this with a two-handed carry as well.

Let me go a bit quicker.

So once you've walked through a few times you can jog into it, so jogging.

Around them.

And then you can do it a bit faster.

So you're going in a fast pace.

Now, as always, whatever we do on the right leg you have to do on the left leg.

So you just need to move the chair over.

Or the obstacle over.

Do the same thing on the other leg.

So, have a go at some side stepping for me, pause the video, get an obstacle, a cone, a ball of socks, a T-shirt it, doesn't matter, or a trainer, something you can visually see to side step around.

Pause the video, have some practises for about a few minutes and then come back and join me.

Okay, so assuming you've practised your side step and trying to overcome this problem of an obstacle in your way, what do we need to be able to do this side step well? We need good balance.

We need good agility, we need good speed.

And we need good coordination.

So some of those words I've talked about before in previous lessons but can we remember what agility is? Can you remember, think? It's an ability to do what? That's right.

It's the ability to change direction as fast as we can, whilst maintaining control.

To change direction fast while maintaining control of our body.

And that will help our efficiency of movement.

So how can we make it even more efficient? Well, firstly, we need to make a decision.

Which way are we going to go? Are we going to go straight through the barrier or we're going to side step around them? We need to think of a plan of action.

Now plan we can focus on is called a motor programme which has set a rules that we must follow.

So the rules in this case is step one way, push off and go the other way.

The other way I scored a motor programme and the more you practise it the more it becomes embedded in your memory.

And you don't have to think about it.

Then you've got to maintain focus.

What's happening around you? What players around you, what obstacles are around you? And just really block out the things that are irrelevant, and focus on the things that are important.

You can do one more thing, which is called a faint.

I'm going to show you from face this time rather than from the back and a faint, it's very similar to a side step, but this time I'm going to move the object The same way, the player should think that you are either passing the ball, but they should be focusing on where the ball is going to go.

So in this sense, coming here, I'm going to faint, put the ball here and then around the player.

Okay so it's like a dummy pass.

So let me try to do that a bit quicker.

It's very subtle, but I'm moving the ball in the same leg that I'm stepping with.

So again, it's very similar to the side size, I want you to practise the faint now.

Now pause the video, have a few minutes a go at that.

Okay, welcome back.

Now the faint is really good practise in Rugby but it's also used in sports like Basketball as well, where you might faint a pass and go a different direction.

Faint one way and pass the other way.

Quick question.

True or false.

Completing a good side step requires good balance.

Is that true or false? The answer is true, well done.

Yes, and the balance is called dynamic balance 'cause we're moving while we're balancing.

Balancing is the ability to maintain our body, state stability whilst either still which is static, or moving, which is dynamic.

Great stuff guys, I'll see you in a few minutes.

Excellent work everybody, brilliant running with the ball.

So we're going to mention one of the key words that we looked at earlier, or just what you just talked about called agility.

And we've seen this before in unit one but it's the ability to change directions at speed whilst maintaining control of your body.

So in Rugby, you'd use agility to get past an opponent.

Another key word is the sidestep, and we looked at it in the drill we just practised.

And this is when you step sideways one way but change direction to evade an opposing player.

So you go one way and then quickly change directions go the other way, employing that will pull some agility.

Another key word was Motor programme, and this is a series of steps or rules that are put together to make a movement or a skill.

So if we're thinking of a basic Motor programme let's take athletics with a triple jump.

Okay, you have a run, you have a hop, you have a step and you have a jump.

So if we think about them in three or four different phases that takes up a lot of memory.

But if we just remember them as a Motor programme of a triple jump, it takes up less memory.

And the same process happens, say in a side step where you're running with the ball we need to think I'll go to my left, and then push off and go to the right really quickly.

Now that takes a lot of memory and it becomes less efficient in our movement.

So if we can remember it as a Motor programme of a sidestep, it becomes a lot quicker and a lot easier to remember.

So we're going to look at some training for moving in sport.

And another key word that we're going to mention is Problem solving.

And that's a theme throughout this lesson because sport doesn't just improve our fitness, it improves our mental processing as well.

And Problem solving is one of those things.

Now Problem solving is the process of finding out solutions to problems and difficulties and sport is full of problems. And we always need to make quick decisions to try and overcome these problems. So true or false question for you.

A side step relies on moving your weight from one foot to the other.

Is that true or false? Yes, it's true.

We step from one side and then we push our weight to the other side.

So let's think about this now.

How can you increase efficiency when moving in sport? I want you to pause the video whilst you write the answer down using this sentence starter.

Efficiency is improved by.

.

Now your answer might look something along these lines.

Efficiency is improved by planning movements, making a decision on which major programme to follow, and maintaining appropriate focus.

Lots of important information there.

And if you notice, a lot of that is about thinking and using your brain rather than physically.

Right, I set up an obstacle course here for myself.

It's not a complicated obstacle course, it's just a few cones which could be socks or trainers.

I've got my chair out still but that could be something that you've used from home such as another trainer or a T-shirt.

It doesn't matter.

And I've got another cone just on that side as well.

So I'll explain my obstacle course.

I'm going to run with through this course of the ball, I'm going to run in and out of those cones.

I'm going to side step there, and then, I'm going to turn around and faint here.

I'm going to time myself, in a real idea world how quick I can do it.

So I get my stopwatch on.

And I'm going to go.

So I'm going to faint.

So I've just created an obstacle course.

I want you to be as creative as you can and just have a play, put any, you can go any direction any way you want, and see what you can come up with.

Okay, it's your turn to get creative now and set up your own obstacle course.

I want you to set up a series of obstacles that need to be run past using the different techniques that we've learned today.

I want you to time how long it takes you to get through the course.

You could always then change your course and see if you can make it harder, but please, whatever you do, make sure that this is done in a safe environment that you're not going to slip or trip or knock into anything.

So pause this video and have a go and then resume this video once you've done it.

Okay, we're going to get into our cool-down now.

And as always, you've probably done a lot of cool downs before and there have been cool downs in previous lessons.

So I'm not going to get you to copy my cool down, but I do want you to remember what a call down looks like.

So can you remember what the first phase of cool-down is? It's our pulse lowering exercises.

So yeah, something to get our pulse rate reduced.

So light jog, gentle walk around the area around you.

What's stage two? Yeah, stretching and mobility exercises.

But this time your stretching is going to be static stretches where you're going to hold the stretch for a bit longer.

So pause the video now, complete your cool down.

This brings us to the end of the lesson and we were looking at moving in sport today.

And my question for you is, how can we improve moving in sport? Well today we looked at efficiency of our movements.

And if you can remember back to that first couple of slides we looked at, efficiency was about creating less energy in our movements or moving, burning less energy, which makes them more efficient.

We also looked at focus and problem solving, about making decisions and taking the information around us to try and decide which is the best cause of action.

We put this into place with our grip, with carrying the ball, and then running with the ball.

And then finally we put that into, into your own creative activities, by creating an obstacle course.

So well done for today's lesson.

I hope you've worked really hard today and felt the benefits of regular physical activity because that will improve your health and your fitness.

And I will see you very soon in the next lesson.