Lesson video

We're just going to take a moment to think about how to be safe in this lesson.

So if you don't have your parent or another adult, that lives with you, in the room, please can you pause the video and go and get them now? Okay, so together, we're just going to run through the rest of the safety points together.

So we're going to be working inside today because we're doing some gymnastics.

That means you're going to need a two metre by two metre space.

If you don't know what that looks like don't worry because Chloe will demonstrate that to you in a moment.

You also need to make sure you have enough space above your head to be able to reach up on tiptoes, your hands above your head, and just check that you're not bumping into anything.

Once your space is available, you are going to need a yoga mat, or alternatively, a soft rug, but just check that it doesn't slip on the floor because you will be moving on it.

If you have more than one yoga mat, that's even better because you can place those alongside each other, and you'll see that in videos in a moment.

We're going to be working with no socks or shoes, so bare feet today.

And you're also going to need to have something that you can exercise in comfortably.

So something that you would normally wear as a PE kit or when you go to an active club of some sort.

If you have long hair, can you please tie that up, and any jewellery would also need to be taken off.

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

Hi, my name is Ms. King.

I'm a PE consultant that helps mentor teachers and help teach children PE across schools in Hampshire.

Okay, so we're going to begin today with a warmup and some stretching.

We're then going to take a moment to recap our basic and intermediate balances that we learnt in key stage one.

We're going to think about how to improve those balances.

After that we're going to explore being creative with those balances.

And last of all today, we're going to reflect on our work and think about how to share it.

Our keywords begin with the word safety.

I'm sure you've already prepared a safe space to exercise in but you also need to think about how you're moving throughout the lesson, to make sure you're moving in a way where you won't hurt yourself or anyone else.

We're also going to focus on balance.

This means holding your body in a position for a period of three to five seconds.

We're going to focus on basic balances first.

This is Tuck, Straight, Star, Pike, and Straddle.

And we're going to take a moment to familiarise ourself with what those mean in a moment.

The next category is intermediate balances.

This is Front Support, Back Support, Dish, Arch, and Shoulder Stand.

You might've also previously heard of Bridge being an intermediate balance, but we're not going to focus on that one today.

Last of all, we're going to think about control.

So that word means moving or balancing with control, that means with stability.

So making sure that we're coordinated, we're not wobbling all over the place when we're in a balance, or if we're travelling.

So moving with control, with stability.

Chloe is going to model for you what a two by two metre space looks like.

So you can see that she's using her feet to mark out an area that's approximately eight to 10 footsteps.

You might need to check with your adult how many of your first steps you need to make approximately two metres.

Time for a warmup.

So we are going to play the dice game.

In a minute you will see a dice appear on your screen, beginning with the number one, and Chloe will show you a movement to associate with that number.

The dice will then change the number two and she'll show you a different movement all the way to number six, because there are six sides on a dice.

So every number has a different movement.

Once she has shown you all of the numbers we're then going to randomly change the dice.

So you are going to copy Chloe.

You could at the end of the video, continue this game, if you want to.

Whoever your adult is in the room could call out different numbers and you can continue to move if you want to, but let's get going.

Lucas is going to guide you through some mobilisation and stretches now.

So beginning with shoulder shrugs, up and down, moving your shoulders up as close to your ears as you can.

Now he's going to circle his arms. He's reaching up as high as he can, and as low as he can.

And he's moving in big circles.

Imagine a big truck tyre.

So you're moving your hand around the outside of that truck tyre.

Excellent job.

He's now going to take his glue stick and sticks some glue on his chin, obviously an imaginary glue stick, and he sticks that to his chin and holds it there.

It's a really good neck stretch.

Keep holding Brilliant job.

Okay, glue one of your ears and see if you could stick that to your shoulder and just hold it there.

Stretching the side of our neck now.

And the other ear and do the same thing.

So sticking our ear to our shoulder.

Okay, and now he's got his hands on his hips and he's wiggling from side to side, and he's going to move in some circles, if you want to, or you could write your name with your hips, it's up to you.

He's swinging his arms one side to the other.

So we're mobilising that top part of our body there.

And now reaching up as high as you can and just swing those arms forward and back for me in nice semi-circles, excellent job.

And we're going to make sure that our wrists are ready.

So holding onto one hand and moving our wrist around in circle, hand round in a circle.

Brilliant job, and switch to the other hand, so moving your hand around in a circle again.

Now we're reaching up as high as we can.

Keep your legs straight and see if you can touch your toes.

If you can't, don't worry, just bend over and reach as far as you can, keeping those legs straight.

So we're going to sit down on the floor now.

We're going to put our feet together and drop our knees down as far as we can.

And if you feel like you want to increase that stretch you can bend forward and see if you put your nose on your toes.

Take hold of one leg and just pull it out.

Keep that back of the leg really straight for me.

Bend over and see if you can touch your toes.

If you can't, don't worry, just keep that leg as straight as you can and bend over as far forward as you can.

And remember to switch over to the other leg.

So keep that leg really straight again, bending forward and see if you can touch those toes.

Stretching the back of our legs there, which are called the hamstrings, at the top of our muscles, and at the bottom we've got our calf muscle.

This one is our quadriceps stretch.

So knees together, pull your back leg up so your heel's touching your bottom, hand out to the side to reach.

If you need to, you could hold on to an adult or you could hold onto a wall, if you prefer, to stop yourself from wobbling.

Another good strategy is just keep looking forward and pick a spot to look at and just keep looking at that.

It will help you to balance.

Brilliant job.

So now time for the bottom of our leg, this is called a further calf stretch.

So we are sliding our leg back, both feet facing forward, bend that front knee.

Be careful not to press on your knee 'cause that puts pressure on the joint, and just hold that in position.

So back leg is straight there, front leg is bent, and you just hold that there.

Can put your hands on your hips if you want to, out to the side, help you if you're wobbling, that's totally fine.

Okay next we're going to do some mobilisation of our ankles.

So we're moving our foot round in a circle giving it a little wiggle, and switching over to the other leg, doing the same thing.

So round in circles, up and down give it a little wiggle, brilliant job.

Okay, last of all then, we are going to do some calf raises.

So both feet together and you're going up on tiptoes and down, up on tiptoes and down, and see if you can repeat that 10 times.

Well done.

What are the basic and intermediate balances? Well, we've gone through this in our keywords, haven't we? But just see if you could pause the video for a moment and jog your memory.

See if you can name all of them.

There are 10 in total, five basic and five intermediate balances, off you go.

Okay, let's see how you got on.

How many did you remember? So we'll start with basic balances first, we've got five of them.

So Tuck, Straight, Star, Pike, and Straddle, well done.

And on my other hand, another five, we have Front Support, Back Support, Dish, Arch, and Shoulder Stand.

You might've put Bridge in there.

That also is an intermediate balance.

But if you remembered from the keywords, we're not going to focus on that one today.

Okay, well done.

Right, so you're going to recap the key stage one balances now.

You might've come across these before.

If you have, then I'm sure you're absolute experts at them but this is a really good chance to re-familiarize ourselves with those balances so that we can be sure we know how to do each one effectively.

So Lucas is going to show you Tuck balance.

He's got his back engaged.

Imagine a piece of string on the top of your head pulling it up right.

Toes together, hands underneath knees.

Next one is Straight balance.

He's got his toes together, he's reaching up as high as he can.

Now moving into the Star.

So you need a wide base, so you're not wobbling, legs don't need to be so wide that you're wobbling, just wide enough, and reaching out your hands as far as you can.

This one is Pike.

So toes pointed, arms up, fingers together.

And the last one we've got is Straddle.

So legs nice and wide, fingers together, and again, imagine that piece of string pulling your head up so that your back is really straight.

Excellent job.

Chloe is going to demonstrate the intermediate balances now.

So she's going to begin with a front support.

She's got hands underneath her shoulders, back really straight and toes together.

Excellent job.

And she's moving into, she's showing you from another angle so you can see what that looks like.

Next she has her back support.

So fingers pointed towards toes, pointed toes, keep that body straight.

And she's going to show you from another angle.

Excellent job.

Now she's going to show you a Dish.

So toes are pointed.

She's reaching forward.

She's got her legs as straight as she can.

Excellent.

And now she's moving into Arch.

So on her tummy, reaching out as high, as far forward as she can, toes pointed.

If you could put them together even better, she's got another example here.

She should move those feet together though.

We're going to demonstrate that to you in a moment how to improve that even more.

I last of all she's got her shoulder stand, So hands on her back their, toes pointed reaching up to the sky.

So I've got a series of photos for you now.

This will help you to recap the key points for each balance.

Feel free to work at your own pace.

If you want to whiz through the photos and just quickly recap each balance because you think you know them well, please do so.

If you want to slow the learning down, feel free to pause the video at any point and work on a particular balance, it's completely up to you, it's your learning.

Okay, so basic balances first.

We start with Tuck balance.

So here you can see we've got that tall back.

Imagine that piece of string tied to the top of your head, pulling your head up, and that will in turn lengthen your back.

Your hands are held beneath the kneecaps and the feet are together.

Next, we have a Straight balance.

So you can see, we have fingers together, we've got those straight arms reaching up high and toes together too, excellent job.

Next is the Star balance.

You can see two different arm variations here, but as long as they're straight and extended that's great.

Fingers are together, and we have a wide base.

Legs can't be too wide so that you're unstable and wobble.

They need to be wide enough that you feel stable.

Okay, next, we have the Pike balance.

So we have a tall back again.

Remember that lengthened spine.

Fingers are together and toes are together with pointed toes.

Next we have the Straddle.

So we are thinking about our straight back again.

imagining that piece of string, pulling our head up, brilliant job.

Arms are lengthened, fingers together if you can.

Wide legs, and if you want to finish that off with pointed toes, even better.

Next we're moving on to the intermediate balances.

Again, feel free to pause the video if you need to have a quick drink break, some water, or if you want to slow down the pace of learning, that's fine.

Okay, so here we have hands underneath the shoulders.

We've got that straight back and we've got our toes together.

This is front support.

Next we have Back Support.

So it's about that straight body.

Bottom lifted up, not too high.

You don't want that banana shape.

You want to keep it really straight and you want your fingers pointing towards your toes and your toes together.

Excellent, next we have Dish.

You've got a couple of variations here.

Oops, next you've got Dish, got a couple of variations here.

So we have pull your tummy in, lift up your arms and legs.

So you can choose to have your arms positioned where your head is or you can reach forward.

You could try both if you want to, see which one you prefer, toes pointed.

Get those legs as straight as you can.

You can see in Lucas's picture there he's got his legs really straight, so that's what we're aiming for.

And next we've got our Arch.

So this is the opposite.

So we're on our tummy lifting legs and arms and just squeeze your bottom and feel that tension, body tension.

We want our legs, feet together and lifted, and we want to lift our head too, okay.

Excellent job.

Last one is our Shoulder Stand.

So last one is our Shoulder Stand.

You can see we've got toes pointed and we've got arms on the back and legs reaching up to the ceiling.

You can see clearly in Lucas's video, sorry, picture there, that he's got his hands on his lower back.

Now you can extend this if you want to, you can put your hands flat on the floor, and try not having any hands touching your body at all.

So they're positioned flat on the floor.

That is a variation if you want to do that.

Okay excellent job.

That's the last of our balances today.

So what makes an effective balance? A balance is when you hold your body still in a position for a period of time, we choose three to five seconds for the purpose of this lesson.

And that balance has to be held with stability, which means we aren't wobbling all over the place as we're balancing, but we're holding ourself still, as still as a statue.

So what makes an effective balance? Is it option one: keeping our bodies still but with instability? Is it option two: keeping our body moving? Maybe it's option three: keeping still with our body held stable, and with control.

Or is it option four: keeping still but moving our head around the room? Which one do you think? That's right, it's option three: keeping still with our body held stable, and with control.

Well done.

Okay, we're going to be detectives now and work out what's needs to be improved in each of these balances.

So have a go at this one.

So if you can remember the key points for a Straddle, okay.

Hopefully you have thought about making sure the back is straight, thinking about a piece of string, lifting your head up.

Arms need to be lifted high and reaching out to the sides and extended, and legs out wide and pointed toes.

Great job.

Okay, let's be detective with this one then.

What balance is it first of all and what does Chloe need to do to improve? Have a look.

So hopefully you thought, said it was a Pike balance, and you can see here that Chloe has now extended her back, as she should, and she has her fingers together with her hands and arms lifted, and she also has those pointed toes.

Well done being detective.

We're going to focus on locomotion now.

So I'm going to play this video twice, which will give you a chance to practise different types of locomotion as we work through them.

Feel free to pause the video at any point, if you want to slow down.

So on with Step Together Step.

Here we've got a Spin.

Then we've got Turn.

This one is a Rock And Roll.

So Chloe's rocking back once, but you could rock back twice or you can also change how you finish, so Rock And Roll into Pike there, or Rock And Roll into Straddle.

We've got some roll, so Log Roll.

Reaching out your body as long as you can.

And then the opposite, Egg Roll, is making that Tuck position and rolling as tucked as you can.

Teddy Bear Roll is quite tricky.

I'll go through how to do that one in a minute.

So let's go through those again.

The first one is Step Together Step.

You can see she steps, brings her feet together and steps again.

Spins, lifting one leg up, spinning on one foot.

A Turn is using both feet.

She's turning from one direction to the other.

Rock And Roll we've looked at.

And we've said, you can rock back twice if you want to, you can choose to finish in Tuck or Chloe's showing you Pike.

You can try Straddle, or you can also try standing as well Log Roll, reaching as long as you can trying to roll in a straight line.

Egg Roll making a tuck shape, staying as small as you can.

Teddy Bear Roll, you roll back onto one shoulder, across to the other shoulder, and sit up in Straddle.

I'll just show you that Teddy Bear Roll again.

So Teddy Bear Roll is across onto one shoulder, roll to the other shoulder and sit up.

So this was a very quick run through locomotion.

You can feel free to replay any of those.

If you'd like to work on them again.

It doesn't matter if you haven't got all of them looking perfect.

The key point of today's lesson is you're going to select a few of those movements to put into a sequence in a moment, and you'll be using those movements through the rest of our gymnastics unit, as we build up our sequences.

So start to get an idea of which types of locomotion you like best and how they might link with different balances.

What does control mean in gymnastics? Is it option one: being unstable with our travel and balances? Is it option two: using balances in travel in our sequence that we can perform with stability? Is it option three: picking the most difficult balances and travel that we can do to make our sequence effective and impressive, even if we're unstable in our movements? Or is it option four: rushing our gymnastics to finish the sequence quickly? What do you think? You had quite a lot of options there, didn't you? But it is, hopefully you got this right, option two: using balances and travel in our sequence that we can perform with stability.

So what does control mean in gymnastics? I have four options for you.

Option one: being unstable in our travel and balances.

Is it option two: using balances and travel in our sequence that we can perform with stability? Is it option three: picking the most difficult balances and travel to make our sequence look impressive, even if we were unstable with our movements? Or is it option four: rushing our gymnastics to finish the sequence quickly? What do you think? Hopefully you've got this right.

It is option two.

So, using balances and travel in our sequence that we can perform with stability.

Well done.

So now is the time where we link together our balances with our locomotion.

So hopefully as you've been practising you'll have picked some balances that you really like, and some types of locomotion that you find you can perform quite well.

And the key point now is to link those altogether.

So Chloe's going to show you a demonstration of this.

She starts in a Straight balance, Step Together Step, into a Star.

She's then turning but she's rotating and moving levels, so she's moving high to low, into a Tuck.

Rock back, and then Back support.

She then turns over into a Arch.

So that's just Chloe's idea.

You can play that again if you want to and have a go yourself, or you can construct your own sequence.

So change the balances and the locomotion to the ones that you like and see if you can put that together in a full sequence.

Time to celebrate and be proud.

Well, for a brilliant lesson today.

We have recapped our basic and intermediate balances.

We took a moment to think about how to improve those balances, thinking about control and stability.

Then we were creative and linked our balances with travel to make short sequences, and we thought about how to improve that in addition.

So lots of learning today but also you've done something great for your body, haven't you? Because we all know exercise makes us healthy, and it makes us strong.

And gymnastics helps improve our flexibility.

Okay, it helps us to have more energy throughout the day.

So there are so many benefits to what you have done today.

Well done, I'm really, really proud of you.