Lesson video

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

So today's lesson is all about movement and whether you can move like a sportsperson.

It comes from the Remote Learning: Moving with Athleticism unit.

And I know that you're gonna be completing this at home.

So in terms of equipment, you're gonna need a safe, open floor space, ideally outside if you've got access to that, but it could be completed inside.

And you're gonna need a wall to lean up against during a couple of the exercises.

So by the end of today's lesson, you're gonna be able to move like a sportsperson with purpose, with precision and with power.

, so those three Ps.

There's a number of keywords we'll explore today, but three really important ones are dynamic, so that's active, energetic, controlled movements that take your muscles through a full range of motion.

Power, so that's the ability to use strength quickly to produce forceful movements.

And often, we talk about power being a combination of speed and strength.

And then pride, now that's that feeling of satisfaction that comes from achieving or doing something well.

And I hope that you will work hard enough to feel proud at the end of today's lesson that you have had powerful, precise movements.

Okay, let's warm up.

So show what you know about preparing the body to move like a sportsperson.

Can you try the following sequence: so marching and then jogging on the spot for two minutes, performing 20 squats, 20 lunges, and then 20 calf raises.

And then circling your arms 10 times.

We can watch a quick video to show you the idea, but I'm sure you know what those exercises are and can count them for yourselves.

Well done.

So have you increased your pulse?

Do you now feel warm and ready for exercise?

And if not, maybe you need to get back to some of that jogging and marching on the spot whilst I continue to talk you through this lesson.

You should have mobilized your major joints and worked your muscles through the full range of movement.

But again, maybe you want to do a few additional dynamic stretches whilst I continue to talk you through beginning of this lesson.

Making sure, of course, that you're in a safe space that will enable you to jump and move with power.

Okay, so today's lesson is broken up into two parts.

The first part, we're gonna be looking at powerful jumps, skips, hops and bounds.

And then in the second part, I'm gonna be relying on you to modify your movement sequences to suit your individual needs.

Let's get going then.

So why should you develop your power?

Well, Aisha says that, "Power is the ability to use strength quickly to produce forceful movements.

" Absolutely, it is.

So, "It's not about lifting heavy weights, it's about learning to contract your muscles to produce force quickly and with good control, so this can be done with body weight exercises and minimal equipment.

" Who needs power?

Well, Izzy says that, "Sportspeople need power to sprint, to change direction at pace, to throw or kick a ball, and then also to push off on one leg," maybe if they're trying to dodge around another player.

And Alex adds to the conversation saying that, "Sportspeople need purposeful and precise movement as well as powerful movement.

And they need that if they want to be effective in competition.

Yet everyday movements like running to catch a bus, climbing the stairs, or jumping out of the way of something means that we all need power!

" Thanks, Alex.

We absolutely do.

So this lesson is relevant to anybody, not just those with an interest in performance sport.

What else does power help us with?

What do you think?

Well, it helps with landing mechanics at how well we land from jumping.

It helps with strengthening the muscles, the tendons and the joints, and it helps teach the body to absorb force safely.

We also often talk, don't we, about bending our knees and absorbing force when we land from a jump.

It also increases our confidence in trying new movements.

So we improve that kinaesthetic awareness, that body awareness that enables us to perhaps do more complex tasks.

And this all helps to reduce the risk of common injuries that might include knee injuries, so your ACL, you may have heard of that, so it's your anterior cruciate ligament.

It's a cross of ligaments in your knee that often get damaged through twisting activity.

And then we've got ankle sprains, so that's where the ligaments in your ankle joint gets stretched because you've perhaps gone over on your ankle.

So both of those are ligament injuries that we can help reduce the risk of if we improve the power of our muscles and the strength of our ligaments and tendons.

And then also it helps prevent lower back strains, so the muscles in our lower back really need powerful regular exercise to help increase muscle tone, improve posture, and help reduce the risk of lower back strains.

So what the different types of lower body motion then?

Can you think of any?

Well, we've got jumps, so that's two-footed takeoff and two-footed landing.

We've got skips where you would alternate the leg that you're taking off and landing on.

We've got hops where you take off and land on the same single leg, and often we have a dominant and a less dominant leg, don't we?

And then all of these can be performed with a focus on maximal vertical height, horizontal distance, or lateral side-to-side distance, and all of those will develop power.

And then another term you might have heard is the word bounding or bounds.

So that's where you alternate your legs a bit like a skip, but you are really focused on horizontal distance.

Let's have a quick check.

Can you show me these three variations of power in action?

So firstly, forward and backward, two-footed jumps, so back and forth with that precise landing, increasing the power as you go.

What about single-leg lateral bounds?

So landing on the outside leg, backwards and forwards, moving side to side.

And then what about this third variation?

So the single-leg vertical hops.

This one's really challenging my balance, isn't it?

So it requires a bit more practice I think, perhaps that's the same for you.

So you might want to pause the video while you practice these a little bit more and come back to me when you are ready.

Let's do another quick check.

So I wonder, true or false, can you only train for increased power using weights?

What do you think?

That's right, it's false.

And can you remember why?

Well done.

So explosive body weight exercises can also be used when training for increased speed and strength of muscular contraction.

So they can be done with minimal equipment, and actually I do the majority of my training as a squash player through body weight exercises because that mimics my movements on the squash court.

I don't need weights, I don't need fancy equipment to practice those movements and those powerful, I guess, combinations of movement that I do on the squash court.

A really good test for leg power is the vertical jump.

So you start off standing next to a wall, or in my case, a garage door, and you're standing still.

And from that standing start, you bend your knees and jump as high as you can to touch the wall.

And the difference between how high you can reach and then how high you've managed to jump, that distance difference in centimeters is an indicator of your leg power.

I wonder, how high can you jump?

And let's remember to bend our knees and control the landing.

Have a go at that now.

And here I've got another one.

Can you show me how to perform a double power switch?

You'll need a wall, or in my case, a locked garage door, it's a firm surface to lean up against.

So you lean against the wall or a solid safe structure with both hands, stand on your toes and then run, raise one knee up to 90 degrees bend in front of you.

Then you're gonna quickly switch positions and switch back to your starting position.

Remember to plan your movements carefully and maintain control and efficiency.

You'll see I'm trying not to let my heel touch the floor, so I'm doing it repeated with my right leg as the starting leg, and then you do the same again with your left leg as the starting leg.

And here we can see another one, so these are 45-degree bound and holds.

Izzy is saying, "You would need to work hard on exploding up and across, before landing with precision and holding that landing for a second before repeating.

" Can you have a go at that one?

Perhaps pause the video whilst you do that.

Okay, that takes us nicely into the first task for today's lesson.

So we're gonna be looking at powerful combinations.

I want you to perform powerful, purposeful, and precise replication of 10 repetitions of each of the following movements.

So firstly, we've got vertical two-footed jumps, then the power switch leaning against the wall, then we've got forward and backward two-footed jumps going for maximal distance forward and back, then we've got lateral bounds, so that one-legged side to side movement, then we've got left leg vertical hops, and finally, right leg vertical hops.

Now, Jun is suggesting that you're gonna need to, "Remember to complete each of these actions with precise footwork, focusing on your takeoff and your landing position to maximize control and efficiency.

" Should we take a look at what these different exercises look like in sequence?

But remember, I want you to do 10 repetitions of each before you rotate to the next exercise.

Well done.

Let's reflect on that then.

So I've got you moving like a sportsperson and that requires powerful, purposeful, and precise movement.

I've remembered all of the Ps this time around.

And Jun says that he, "Took off and landed from exactly the same spot every time.

" Did you?

And then from a thinking perspective, you're trying to maintain control and efficiency, remembering to plan and sequence your movement strategically so you can transition from one movement into the next.

Well, Izzy says that she, "Practiced the sequence of movements in isolation first," so each of those six exercises, then she did them in slow motion and then finally at full pace before linking all six movements together, aiming for maximal distance.

That's a really good strategy, Izzy.

Okay, let's move into the second part of today's lesson, where we're increasingly leaning in to your creativity to, I guess, adapt this to suit your needs.

Now, I wonder, do you know what is dynamic strength?

Well, Aisha says that, "Dynamic means active, or energetic, and controlled movements that take your muscles through a full range of motion.

" And Izzy adds to that conversation saying that, "That means dynamic strength or power is executing these muscular contractions with large force and at pace.

" That's right.

Should we all do the same movements then?

So far today's lesson we have, haven't we?

Well, no.

We should modify to suit individual needs depending on: your age, your current level of fitness, which includes perhaps any injury history.

So for me, I ruptured my Achilles a little over a year ago, so I'm having to work really hard on building back the strength and conditioning of my left leg, which is the one that I ruptured.

So I warm up really thoroughly and I'm doing extra training on that leg due to that injury history.

We've also gotta think about joint stability and your training experience.

You should also consider your training goals.

So we will all have different goals from our training, so that might be replicating movements that are used in different sports.

So a lot of the training that I do for power mimics that movement on a squash court that I require by my sport.

But perhaps you play lots of different sports, so you want to do a mix or maybe you don't play sports at all, but you still want strong, powerful and safe joints.

So power is also influenced by your muscle mass.

And as some people have got more fast twitch muscle fibers than others, that means they'll be well suited to these explosive muscle contractions compared to other people who must be more suited to longer distance, low intensity, but we can all train and modify our muscle fibers over time.

Let's do a quick check.

Which is the least likely reason for modifying your training program?

Is it A, training goals, B, your age, C, current fitness levels, or D, your height?

What do you think?

That's right, height was the wrong answer there, wasn't it?

I guess the only reason that you might want to consider your height is if you're doing this training inside and you've got low ceilings, you might have to modify the training that you do.

But typically, your height shouldn't influence how you modify your training.

Okay, Aisha's reminding us that, "Pride is that feeling of satisfaction from achieving or doing something well.

" When was the last time you were really proud of your movement competence?

Lucas is adding to this conversation saying that, "Working hard to improve his sport-specific fitness and even just his general health and fitness makes him feel proud.

" I hope it does to you too.

So what can help increase motivation to train?

Because we all struggle sometimes, don't we, with the motivation to train hard.

Well, Aisha says that she, "Enjoys setting goals for the quality of her movements as well as the number of repetitions she's going to do.

" And then she records herself on her phone to analyze her performance and watch it back, always trying to improve it each time.

Whereas Izzy says that she, "Enjoys working alongside someone else to help challenge each other to maintain motivation and improve outcomes.

" I wonder if you've got that option available to you.

Now, let's see if you can show me.

Here, I'm suggesting that if you were to design and demonstrate a jumping exercise that would be good for a volleyball player, maybe it would look a little bit like this.

So the standing start vertical jump and a high reach up as if you're trying to block the volleyball back.

Maybe you can think of some other sporting examples where there's specific jumping or powerful muscular contractions that are required.

Okay, that takes us nicely into the final task for today's lesson.

So I want you to modify a routine to suit you.

I want you to design, rehearse, and then carry out a sequence of different bounding, hopping and jumping movements that are matched to your needs.

And they could include: forward and backward movements, lateral or side-to-side movements, vertical movements on the spot, and certainly different combinations of single-leg hops, bounds from one leg to the other, and two-footed jumps.

And I want you to perform them for perhaps 30-60 seconds at that high intensity to take you towards exhaustion, and then I want you to rest, recover and repeat.

Now, you'll probably want to make a note of the different exercises, the different movement combinations that you are gonna build into your sequence, but let's have a little look at a video to see an example one that will perhaps give you some more ideas.

Well done.

So I hope that you've been moving like a sportsperson and you recognize that that requires power, purposeful movement and precise movement.

And Sofia reflects that she, "Mimicked the movements that she uses when playing football, like jumping for a header, side-stepping round a defender, or bounding forwards to close down space.

" From a thinking perspective, you're maintaining control and efficiency by planning and sequencing movement strategically.

And maybe you're thinking, "Actually, I could modify that task a little bit further and write a new list of movements and have a go again.

" By all means, pause the video now and have another go at some powerful, more focused exercises that suit your training needs.

Izzy says that she, "Used marks on the floor to practice precise takeoff and landing each time," and I certainly do that using the patio slabs when I'm training outside.

From a feel perspective, we've been really honing in, haven't we, on trying to develop sports-specific fitness and recognizing that that can lead to a feeling of pride.

Lucas says that he's, "Proud of how hard he worked today and thinks that he'll see the benefits in his rugby performance if he repeats this training session regularly.

" What do you think?

How often are you going to repeat the training in order to feel proud of your efforts?

And then connecting with others, we know that that can increase motivation and therefore performance.

So Sam says that they, "Find that they work harder when they have a teammate, whether that be a brother or a parent with them to help challenge and hold each other to account on how well they perform.

" So if you've done these exercises on your own today, maybe you could repeat them with somebody else.

Okay, let's cool down from today's lesson.

So I'd like you to perform the following sequence of exercises.

Stand with your feet shoulder width apart, step out wide and squat down low to touch the floor, then step back together before reaching up towards the ceiling and then step out to the other side, lower down into that squat and back up.

And then let's have a go at lunging forwards and then backwards twice on each leg.

You could continue doing that whilst we reflect together on the quality of your movements in this lesson.

So I wonder, how well did you focus on quality over quantity and creating exercises that cater for your individual needs?

And then could you make a commitment?

Who could you challenge to complete this sequence of jumps with over the next week or so?

Is there someone that you could challenge to take you on at your created program?

So we've just got enough time to summarize today's lesson.

We've been working on moving like a sportsperson, which requires powerful, purposeful and precise movements, those three Ps.

Been getting to think about how to maintain control and efficiency by planning and sequencing your movement strategically.

I hope I've helped you feel a sense of pride because you've been developing sport-specific fitness, and trying to encourage you to connect with others in order to increase motivation and your outcomes.

Well done for working through today's lesson.

I hope you've enjoyed yourself, and I look forward to seeing you again soon.