Lesson video

Parents and carers are responsible for ensuring that children follow the correct safety advice provided at the start of this lesson and the instructions the teacher gives during the lesson.

Parents and carers are responsible for supervising activities where required and for seeking medical advice in advance if your child has a medical condition that may prevent them taking part in physical activity.

Safety in PE lessons includes removing all personal effects, tying long hair back, and wearing appropriate clothing and footwear for the physical activity undertaken.

Always ensure there is adequate space to move in.

For more information, please see the physical activity statement in the legal section of Oak Academy's website.

Hello, my name is Mrs. Wylie and I'm here to take you through the third lesson in the Remote Learning: Move Well scheme of work.

Now it's gonna be a really good lesson this one, they've all been designed so you can take part and get involved no matter where it is that you're working today.

So really, really enjoy it.

Today's lesson is all about can you challenge your personal best using flexibility activities?

For this lesson, you will need a safe space to work in and ideally a soft floor space for your stretching activities so you can be comfortable.

Our outcome today is "I can challenge my own personal best by completing different flexibility focused challenges.

" We're gonna go through our keywords as my turn and your turn.

Now our first keyword, my turn: flexibility.

Your turn.

Great.

So flexibility is the range of movement possible at a joint.

Second keyword, my turn: range.

Your turn.

Brilliant.

So the range is how far a joint can move in different directions.

Third keyword, my turn: technique.

Your turn.

Great.

So our technique is the correct method used to perform a task and we're gonna be really concentrating on this today to make sure we can perform all our actions correctly.

Let's get started with our warmup.

So I want you to show what you know about preparing for flexibility exercises.

Now the first part of this warmup will be familiar to those of you who have done lessons one and two of this unit.

You're gonna complete the following movements for 30 seconds each: jogging on the spot, star jumps, and then some arm circles.

Once you've done that and your body's feeling warmer, you are gonna hold the following stretches for five seconds each.

You're gonna stand tall as a tree and stretch up really, really high, and then you're gonna stand wide as a star and stretch as far as you can wide.

You're gonna twist like spaghetti to your left.

Then you're gonna twist like spaghetti to your right and finally you're gonna lean down and touch your toes, making sure you hold all of those for five seconds each.

Now while you are warming up, can you make sure you're warming up using your full range of movement, really challenging yourself to progressively and gradually get into those ranges in a bigger way if you can?

Can you be determined to challenge yourself whilst ensuring your technique is really good?

And if you still don't feel warm enough at the end, you could jog on the spot for a bit longer and repeat those flexibility exercises.

Watch the video of another people having a go at this warmup to make sure you fully understand what you need to do and then get stuck in and have a go yourself.

Once you're feeling warm and ready for exercise, come back to me and we'll get going on the first part of this lesson.

Enjoy.

So this lesson about challenging your personal best using flexibility activities is split into two learning cycles.

The first one is challenging your flexibility and the second one is meditative balances.

Let's start with challenging our flexibility.

What are flexibility focused activities?

Do you know?

Jacob says, "Flexibility-focused activities are movements that gently stretch your muscles to help your body bend, reach, and move easily.

" In today's lesson, we're going to challenge our personal best through a variety of stretching activities to develop our flexibility by moving through our full range of movement.

Why is it important to work on our flexibility, do you think?

Sofia says, "Working on our flexibility helps your body move through a wider range of movement.

It lowers the chance of injury, it improves your performance of basic movements like running and jumping and sport-specific ones like kicking a ball and it makes your body feel more comfortable.

Lots of good reasons why improving our flexibility is so important.

Flexibility is something we can easily lose with age, so it's really important that we remember if we don't use it, we lose it.

So we need to keep working on these kind of activities to make sure we stay healthy and can enjoy doing all the things we love for as long as possible.

Jacob says, "There are lots of movements that we can do when working remotely that will improve our range of movement.

We must always ensure our technique is good to keep us safe.

" That's a super good, important point, Jacob.

For example, a butterfly stretch like this pupil is doing here, we need to sit up tall with our feet together and close to our body.

Our knees then need to fall out to the side.

We don't want to be pushing down on them, our arms can rest on them, but we need to work within a comfortable range of movement and never push beyond what is comfortable.

The second stretch example here is a quadricep stretch where we're stretching down the front of our leg.

We need to make sure like this pupil, we're standing tall, holding one foot by your bottom, keeping your knees together and push your hips forwards.

Hopefully you can remember those points when we come to do these stretches ourself.

Let's check your understanding.

Can you show me, can you demonstrate your understanding of good technique for the butterfly stretch, which will develop the flexibility of your inner thighs and hips?

So think back to a previous slide where we looked at a pupil performing this stretch and we talked through the key points.

Try and remember them and have a go yourself and then come back and we'll check to see if you did it well.

Really good job if you were sat tall with your feet together and your heels close to your body.

Your knees should have been allowed to fall out to the side to really stretch through those inner thighs.

Sofia says, "Can you watch the technique used in these stretches?

Can you suggest ways to improve?

" Let's have a little watch, shall we?

So here's a pupil doing the butterfly stretch again.

Remember those points we talked through.

How do they compare to the technique that you know is important?

Is there anything she's doing really well and is there anything you think she could change to make it better?

And here's another example.

Again, remember that quadricep stretch we talked through.

What has she got going really well for her and what does she need to work on to improve?

Try and remember your thoughts.

So Jacob says he thought that the person doing the butterfly stretch managed to achieve a really good range, but they needed to be set up taller.

I thought that too.

She was really leaning forwards, wasn't she?

And it's really important that we set up nice and straight.

Good observation, Jacob.

I hope you guys thought something similar.

And Sofia said, "I thought they tried really hard with the quadricep stretch, but their knees need to be together and they could have kept their eyes on something still to help with their balance.

" That's two good observations from Sofia.

So yes, in the video we saw the students' knee, the leg that they had up was in front of the other one and it's really important our knees line up like a table when we're doing the quadricep stretch.

And yeah, that little tip of looking at something that's not moving, that can really help us hold our balance and remain still.

These are both great examples of respectful feedback.

Hopefully the feedback that you gave is respectful too.

Let's check your understanding again.

So when we watch others' perform and make supportive suggestions for improvements, what are we demonstrating?

Is it A: discipline?

Is it B: respect?

Or is it C: ambition?

What do you think?

Great job If you said B: respect.

Absolutely, if we take our time to offer really kind and supportive feedback, we're demonstrating a really respectful manner.

Well done.

Let's move on to our first main task.

Each one of the following flexibility stations is a test of your range of movement.

You're gonna hold each exercise for 8 to 10 seconds whilst concentrating on good technique.

Rest between each one and then repeat two times, on your second time, trying to beat your range.

Watch the video for the demonstrations before you get started.

This is the butterfly stretch that we've already talked through, making sure our feet are nice and close to our body.

Our back is nice and straight, our tummy in tight, and we are gently allowing our knees to fall to the side.

Your second one is a forwards fold, so keeping those legs nice and straight, hang in a nice relaxed position.

The third one, this is called a cobra stretch.

So keeping your legs flat on the floor and your hips pushed into the floor.

Use your arms to push yourself up to a comfortable range, keeping that head lifted and looking forwards.

Your fourth one is your quadricep stretch, which you know all about.

Really making sure we line up our knees, push our hips forwards and resist our foot into our hand.

Just making sure we do that on both sides of our body.

And our final one is a side stretch, standing up nice and straight, maybe using a wall as guidance, lean slowly and gradually down to one side until you can feel that pull.

Hold it for 8 to 10 seconds, then come back up and repeat on the other side.

Like I said, what's a video of the pupil doing it first, just so you are really clear on what you're doing.

Then have a go on yourself on moving through those different stretches and then come back to me and we'll see how you got on.

Good luck.

Did you use correct technique for all of those flexibility stations?

Hopefully you remembered the key points we talked through and as you were doing them, you concentrated on just that.

Jacob said he copied the technique that he saw in the images on the task slide.

Well done, Jacob, that's a good idea to help keep you safe.

Were you able to respectfully share suggestions to help improve another person's performance?

So when we were watching those little videos of pupils doing what we were doing earlier on, were you able to give them some good, helpful feedback that was respectful?

Jacob said he watched another pupil try two stretches and he kindly suggested how they could improve next time.

Well done, Jacob.

Let's move on to our second learning cycle, shall we?

Meditative balances.

A good way to increase your range of movement and improve your flexibility is to do some meditative balances.

Meditative balances are a fun way to move, stretch, breathe, and relax your body.

Here are three simple poses that you could try.

We've got our downward dog whereby we're keeping our heels flat on the floor, our legs nice and straight, our bottom up high and our arms out in front for support.

Sometimes this can be quite tight on our back, on our legs, particularly at the bottom if we are a little bit lacking in flexibility.

If it's too hard to hold your heels on the floor, allow them to lift and maybe walk through your heels to get yourself going.

The one in the middle is a form of tree pose.

Try and make sure your inner of your foot is resting on your thigh of your other leg.

And then the last one is my favorite one, which is the child's pose.

Sitting back on those knees and stretching through your back.

Try and enjoy them and breathe deeply into them.

Try noticing parts of your body that are particularly tight and stretch into those a little bit more.

Again, remember it shouldn't hurt.

It should be a bit challenging, but it shouldn't be painful.

So only work within your body's range.

Have a little go and then come back to me.

Reflecting on your performance can really help you: stay safe by considering your technique, get better each time by thinking about what went well and what could be improved.

How did you get on with those three meditative balances?

Sofia said, "I definitely didn't have my legs straight in my downward dog, so I wouldn't have been getting the full benefit of the stretch.

" That's true Sofia, but we can always work on it and each time we come back, we can develop our flexibility more and more.

But it's really important that we reflect on how we get on and remember that we've just got to always try our best.

Let's check our understanding.

Reflecting on my performance is important so I can make adjustments and improve my performance.

Is that true or false?

What do you think?

Great job if you said true.

Now why?

Reflection is important because it helps you exercise safely, use the correct technique and get better each time.

So well done if that's starting to become a habit for you.

Sofia says, "My favorite positions are the warrior poses.

Can you have a go on both sides of your body?

" So it's really important here that we practice with our right leg forwards.

So stepping as far forwards as we can, making sure both feet face forwards with our back heel lifted from the floor, our front leg is going to bend and we're gonna move as far forwards as we can, bringing our hands to stretch up above, looking up through our hands, holding that for as long as we can.

Once you've got that pose, try and move into the next one, the next warrior 2 pose whereby we bring our hands to the side and we hold the back leg nice and straight.

Once you've done it on one side of your body, flip it over and put the other leg forwards and try again.

See if you can hold them for 8 to 10 seconds and breathe deeply and relax into those stretches.

Have a little go and then come back to me.

Jacob said, "I found these so hard to hold for more than three seconds.

" Sofia says, "You must be determined to keep trying, Jacob.

Determination will allow us to challenge our personal best and improve our flexibility.

" That's super true, Sofia, Were you determined when you tried the warrior poses?

The first time you do those sorts of poses, they can be quite tricky.

So hopefully you were determined to try your best and get through them.

Let's check our understanding again.

So when striving to challenge our personal best and improve our flexibility, what do we need?

Is it A: a big heart?

Is it B: good trainers?

Or is it C: determination~?

What do you think?

Really well done if you said C: determination.

Our mindset and our ability to remain determined can really make a difference to our performance and help us really work out what we're capable of.

So hopefully you've got your determination on today.

Let's move on to our Task B, shall we?

So you're going to move through the meditative balances below one at a time, holding each one for 8 to 10 seconds.

The video will provide you demonstrations, so make sure you take time to watch that through.

Once you feel ready and you've had a practice of each of the balanced in isolation, try to put them together into a routine, moving slowly from one into the next.

Repeat as a full routine twice.

Go through once on your left side, once on your right side, and then lie in a star shape on your back and take some deep breaths.

So here are the stretches you're going to move through.

You've got the cat, the cow stretch, arching your back up to the sky.

Then you're gonna drop your back down into the cat stretch looking, and moving your head upwards.

Then you're gonna drop back onto your knees into child pose.

Push up onto your feet into downward dog.

Step your right leg forwards into that warrior 1 with your hands in the air.

Bring your hands to the side for warrior 2 and then we've got a new one for you where your front hand is going to drop down as your front leg straightens into a triangle pose.

Once you've done that, go back into that first cow pose and work through, this time putting your other leg forwards when you get to warrior 1 and moving through on the other side, lying in that star shape at the end, taking some deep breaths.

Hopefully you'll enjoy this one and really take your time.

Watch the video in a second so you can see how the stretches are done and then have a go yourself.

Come back to me at the end so we can have a reflection on how you got on.

Good luck.

Did you use good technique throughout your poses?

Did you remember some of the key things we've spoken about and were you able to use that as you went?

Sofia said she used the technique shared in the lesson and she copied the triangle pose image because yes, that one was a new one, wasn't it, Sofia?

Did you use your reflections on your first attempts at the poses to improve your performance and your flow?

So are you starting to naturally really think about your performance and set yourself mini targets to help you improve?

So hopefully as you practice them in isolation, you really thought about what you were doing well and what you could do better and you applied it when you put it into your flow.

Sofia said, "Yes, my downward dog and tree pose my best poses thanks to my practice and reflection.

" Well done, Sofia.

Were you determined in your meditative balances to improve your range of movement and therefore your flexibility?

Hopefully you tried really hard to gently move into those poses a little bit deeper.

Sofia said she tried really hard to increase her range of movement throughout her practice.

Well done, Sofia.

Now, it's been a challenging lesson, particularly for those of you who maybe don't normally do flexibility or meditative work.

Let's move into our cool down to really help lower our heart rate and slow us down.

You're going to move slowly around your working space, completing the following actions: start by arm circles coming forwards, and then arm circles going backwards as you continue to move around your working area.

Complete some upper body turns, moving to your left, to the right and mobilizing your trunk.

And then complete some leg swings.

Swing your opposite arm through to your opposite leg.

Do these a few times as you move around to make sure you are closing your session.

When you're done, come to a stop and let your body hang forwards reaching down to the ground.

Now, while you're moving through this cool down, take your time and have a reflection.

Think about your flexibility focus activities today.

Were you determined to increase your range of movement?

I really hope you were.

Have a think about your commitment too.

How could you keep working on your flexibility?

Could you repeat the meditative balances at home maybe before bedtime?

Or could you do some stretches each morning once you've got up and got moving?

Try and think about how you could keep developing that flexibility for your long term health.

Don't rush your cool down, take your time.

And then when you're done, come and join me and we'll go through a summary.

Really well done today, everybody.

You've challenged your personal best through activities that develop your flexibility and that's required using the correct technique for each action.

Your reflection has enabled you to safely perform each of the flexibility focus activities and hopefully that's allowed you to use the correct technique as well.

Your determination has enabled you to challenge your personal best and hopefully improve your flexibility and you've observed the technique of others to understand how to improve your own technique as well as theirs.

And that's required your respect.

Really well done today, guys, that's a challenging lesson and you've done a great job.

I'm really looking forward to seeing you in the next lesson of the Move Well unit.

Take care and I'll see you soon.

Bye.