Lesson video

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Hi there, I'm Mr. Swaithes, and I'm really looking forward to working with you today.

So we're gonna be looking at linking complex movements together.

So today's lesson is called Movement: can you link more complex movements?

And it comes from the Remote learning: moving with athleticism unit.

For this lesson, you're gonna need a safe, open floor space and four pairs of socks, ideally all of different colors.

So by the end of today's lesson, you're gonna be able to coordinate complex movements by breaking them down to practice and refine.

Keywords that will be included in this lesson include creativity, so that's all about using imagination to produce original or effective ideas and solutions.

Complex, so made up of many connected parts or steps.

Transition, so the process of moving smoothly from one action or movement to another.

Let's get going then.

Let's get into a warmup.

So can you show me what you know already about preparing the body for high intensity movement?

Try the following sequence, so jogging on the spot, then into high knees for one minute, then do some arm circles, followed by leg swings for another minute, and finally, some torso twists for one minute.

Let's watch a video to see what that could look like.

Well done.

So have you increased your pulse?

Do you feel warm and ready for exercise now?

Have you mobilized your major joints and worked muscles through their full range of movement?

If not, perhaps you could do that whilst you continue to listen to this video play.

Also check, are you in a safe space with room to jump around?

So today's lesson is split into two parts.

The first part, we're gonna be linking complex movement patterns together, and then in the second part, you're gonna be designing and analyzing your own movement patterns.

You could complete this inside, or probably even better if you can get to an outside space.

So first part of the lesson, then.

Alex says, "It's important to be able to move with balance, control, and fluency.

" Here I am outside, having a go at walking along almost an imaginary tightrope using my socks laid out in a line.

Maybe you could have a go at that.

Lucas says, "Can you walk forwards and backwards along that line of socks without stepping off?

" Maybe pause the video now whilst you have a go at it.

And remember, complex patterns are made up of many connected parts or steps, and skillful performance requires smooth transition from one movement to the next.

So could you do something like the hopscotch that we see here?

Show me, can you perform this sequence by stepping forwards and backwards from one leg to the other leg and back?

So stepping forward on your left foot, and then back, landing on your right foot, and repeating it for 10 repetitions.

Then switch legs and have a go with your other.

How do you improve a complex movement pattern?

Well, Alex says, "If the movement pattern is complex, you might be able to do it in slow motion, and then speed up as you improve.

Alternatively, you may need to make a plan to break it down into separate parts and practice them in isolation.

You can then sequence all the parts back together again in a logical order.

" Here, we can see me performing the A skips.

So I'm now bringing in the upper body as well.

Can you perform these clapping A skips?

Sofia says, "You need good hand-eye coordination, but also hand-foot coordination with some careful timing and lots of practice to perfect this one.

" Maybe you can do it already.

Let's have a quick check.

So which of the following doesn't help with learning a complex movement pattern?

Is it A, lots of practice, B, rushing perform under pressure, C, slowing down the movement, or D, practicing the different parts in isolation first?

What do you think?

That's right.

It's B, isn't it?

Rushing to perform under pressure?

That does not help if you're trying to learn complex movement patterns.

Let's have a go then at a practice task.

So I want you to demonstrate control, balance, and fluidity.

You're gonna lay out four socks on the carpet in a cross formation.

You're gonna perform six reps of each of the following movement patterns before rotating onto the next movement.

So you're gonna do side by side to front and back, always facing forwards, then you're gonna have a go at 90-degree, then 180-degree turns clockwise, then have a go at right foot tapping forwards, across to the side, and back behind you, then try the 90 degrees, then 180 degrees turns in an anticlockwise direction, have a go at the left foot, which for many of this is our non-dominant foot, isn't it?

So left foot balance to tap forwards, across, and back, and then practice some 360-degree turns.

Once you can do each of these in isolation, have a go at stringing them all together.

And Jun's just reminding us to focus on precision landings every time and increase the speed when you are ready.

Let's have a little look at what that could look like.

Okay then, so reflecting on your attempts at that, were you able to link movements together with control, with balance, and with fluidity to coordinate those complex movements?

Well, Jun says that his jumps were pretty accurate, as he landed on the socks every single time.

Thinking about whether you've improved your performance, you need to plan, break it down, and then sequence it logically.

Well, Izzy says she practiced each of the movements six times, so each of the six movement patterns, she practiced six times in isolation, and then perform them in order at half speed, and then finally, she did the full sequence at speed, with six reps of each.

Did you build up in a similar sequential way?

Let's move into the second part of today's lesson then.

So I'm gonna get you designing and analyzing movement patterns.

So examples of complex movement patterns include running and changing direction, jumping and landing, throwing, catching, and kicking, squatting, lunging, pushing, and pulling, twisting and rotating.

And Laura says, well, "Remember when you are growing fast, you need to rewire your coordination, and also work on developing your explosive power.

" So often, when we're going through a growth spurt, we find that we become uncoordinated for a period of time before we then get used to, I guess, our new longer limbs.

And that is this kind of constant rewiring of the brain to cope with your body the size that it now is and the muscles and the joints and where they're located.

Let have a go.

Can you show me, in a safe space, how you can dodge in and out of cones or perhaps use socks at speed?

Again, this one's best done outside, and this is actually a test for agility that is called the Illinois Agility Run.

So you can time yourself through this little sequence, and the faster you can do it demonstrates the more agile that you are.

Remember to change direction with control, balance, and fluency, and to increase the pace once you are able to coordinate these complex movements well.

"But why do you need to develop complex movement patterns," I hear you say.

Well, Aisha says, well, "It helps develop a strong, adaptable, and injury-resistant body.

" And Izzy adds that, "It helps with sports performance and daily life.

So being able to use multiple joints with coordination, with balance, and good timing is useful for everyone," not just if you want to be a great sports person.

Aisha says, "Can you think of any other benefits?

" Well, Lucas says, well, it's just fun, isn't it?

"Learning new things, but also helps to build your confidence and body awareness.

It's also really satisfying when you successfully complete a new challenge.

" Let's do a quick check.

So what might happen if you have poor movement skills?

Would A, you be less likely to fall over, B, would you have an increased risk of injury, Or C, would you have an increased ability to lift heavy objects or weights?

What might happen if you have poor movement skills?

That's right, it's B, isn't it?

You're gonna be more likely to pick up injuries if you've got poor movement skills, but you're less likely to fall over.

Okay, can you show me this skill in action?

So we call this the carioca, or the grapevine.

So it's sideways running drill with a repeated leg crossover.

You need to stay light on your feet, always facing forwards, and alternating crossing your lead leg over in front and then behind your trail leg in a smooth, rhythmical pattern.

Aisha says, well, "Movement is a skill, not just an exercise.

" Absolutely, Aisha.

Lucas adds, well, "It's important to enjoy the process of learning new movement sequences and focus on progress, not perfection.

" I agree.

"You can get creative by designing lots of different combinations to practice," and I bet you can find others on YouTube.

Let's take this into the second practice task for today then.

So I want you to design a five-part movement pattern.

I want you to get creative and think of your own movement pattern for each of the following types of movements.

So I want you to do some running and changing direction, I want you to do some jumping and landing, some throwing, catching, or maybe even kicking, some squatting, lunging, pushing, and pulling, some twisting and rotating, and then, I wonder, can you link them together into one long sequence with smooth transitions as you move from that one movement into the next?

Let's watch a little video now with an example of something similar to what maybe you've come up with.

And remember, if you've got more space, you can be more elaborate in what you come up with, but if you're limited to an indoor space like we see here, you can still make meaning in these movements.

Reflecting then, so linking movements together with control, balance, and fluidity to coordinate complex movements.

Sofia says that she managed to hold her balance and control each of the movements with good timing, which shows that she's more coordinated than she thought she was.

Can you improve your performance by planning, breaking it down, and sequencing it logically?

Well, Izzy says that she practiced each of the five movements at half pace before performing at full pace, and then adding them all together.

Successfully completing challenges will develop your confidence and satisfaction, won't it?

Well, Lucas reflects that he thought he wasn't any good at movement skills, but actually, with a bit of focus and practice, he realized he could do them, which improved his confidence to try even harder versions next time.

Was it the same for you?

And then reflecting on your performance can help support others to increase their effectiveness.

And Sam said that they enjoyed reflecting on how hard he'd found the movement initially, and in a short time, they were able to find them much easier, and also wanted to teach to their brother later.

Maybe you could teach some of the movements you've learned to somebody else.

Let's do a quick cool down then.

So can you perform the following sequences of movement?

So stand with your feet shoulder width apart, step forward with your right foot and lower your left knee to the floor, then rotate your shoulders to the left and then to the right, so a bit of a torso twist there, then step back up and repeat with your other leg stepping forwards this time.

Then can you reach up for the ceiling, roll your head down, and then hang down towards your knees?

As you do that, let's reflect on this lesson together.

So how do you feel now compared with at the start of the lesson?

How hard did you challenge yourself?

Maybe next time, you could challenge yourself a little bit harder.

And let's make a commitment before the next lesson.

So could you design another complex movement pattern to practice on your own or perhaps with somebody else?

So to summarize today's lesson, we've got you linking movements together with control, balance, and fluidity to coordinate those complex movements and improve your movement dexterity, got to think about how to improve performance and planning, then breaking down those actions before sequencing them logically.

Hopefully, you felt some success from completing those challenges, and that's improved your confidence and your satisfaction.

And then finally, reflecting on your performance can help you support others to increase their effectiveness too.

Really enjoyed working with you in today's lesson, hope you've enjoyed it too, and I'll see you again next time.