Lesson video

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Hi there, I'm Mr. Swaithes.

Welcome to today's lesson.

So today's lesson is called "Movement: Can you jump in different ways using the appropriate technique?

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

So as you can guess from the title, we're really gonna be exploring different ways of jumping: two feet to two feet, one foot to two feet, two feet to one feet, and one to one on your left or your right side.

And maybe you'll be thinking about which is your dominant leg to jump from.

So for today's lesson, you will need a safe space to jump in and in multiple different directions, a pair of tracksuit bottoms or leggings, or, even better, masking tape to mark out a small hoop on the floor to jump into.

If you've got perhaps a patio outside, you don't need to put tape down, 'cause you could use one of the slabs as your markings for that hoop.

So the outcome from today's lesson is you'll be able to apply the best technique for jumping in different ways.

Okay, let's get going then.

So the keywords for today's lesson are: "technique.

" Now that's the correct way of performing a movement or skill.

It's particularly important for today's lesson.

So we're really focusing in on accurate replication of great technique, which might take you some time to perfect.

"Momentum" is the second keyword, and this is to do with the force that keeps you moving once you've started.

So if I was to start moving forwards, there would be momentum carrying me forwards, and I would need to apply a braking force with my legs to stop me from carrying on forward.

And then "resilience" is the third keyword for today's lesson, and that's to do with the ability to keep going and recover quickly when things are difficult or don't go as planned.

Let's see if you can be resilient in today's lesson.

Okay then.

So, for the warmup, I'd like you to show what you know about preparing the body for a jumping session.

So try the following sequence: jogging on the spot, and then move into high knees; lunges with a torso twist; calf raises; and then two-footed jumps in different directions, showing me what your two-footed jumps are like.

Let's see a little video of someone performing those to help you.

Excellent.

So I'm wondering, have you increased your pulse?

Can you feel your heart racing?

Do you feel warm and ready for exercise?

And if not, maybe you need to pause the video now and do a little bit more, or repeat that same sequence again.

And have you mobilized your major joints in your legs and worked your muscles through their full range of movement?

If not, again, maybe you might want to take a bit of time to do a few stretches whilst you listen to be taught through the next part of this lesson: making sure that you're in a safe space with room to jump high, jump in four different directions, and to land safely.

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

We're gonna go into the first part, where we are looking at simple jumps and hops.

So is a jump different to a hop?

What do you think?

Well, Andeep says that "A hop is a type of jump, as both involve pushing the body off the ground.

But in a hop, you take off with one foot and land on the same foot, whereas in other jumps, you take off and land with the other foot or with both feet.

" And Alex says, "Well, if you take off from one leg and land on the other leg, that's called a bound, or a leap, or a step.

" Absolutely, Alex, it is.

So sometimes we'll use these different terms or come across these different terms of "jump," "hop," "bound," "leap," or "step," all to do with, I guess, the body moving and jumping.

So I wonder, can you perform a simple two-footed jump for height like we can see in this illustration here, and Sofia's reminded us that we should focus on technique.

So swing your arms to build up momentum.

There's that keyword.

And when you take off and land with precision, try to land on exactly the same spot each time.

Remember to bend your knees as you land to absorb that shock.

Can you do that?

What about a hop for height then?

Can see me trying this here, and I've got pretty poor balance, it seems, doesn't it?

Of trying to stand on one leg?

Can you do a better job than me?

Remember again, as Sofia says, focus on your technique, getting balanced on one leg before attempting, swinging your arms to build momentum, and then take off and land with precision in exactly the same spot.

And I wonder, what does it look like on your dominant leg?

But what about your non-dominant leg?

Pause the video now to have a go at those.

Let's do a quick check for understanding.

So, which is the best description of a hop?

Is it A, take off and landing with both feet?

Is it B, take off and landing with the same foot?

Is it C, take off on left leg and land on your right leg?

Or is it D, take off on your right leg and land on your left leg?

Which do you think it is?

That's right, it's where you take off and land on the same foot, isn't it?

So most of us have a dominant side of the body.

I wonder if you've figured out which your dominant side is yet.

And it's important to practice your technique repeatedly, especially on that non-dominant side.

So it typically takes us longer to master a skill on the non-dominant side.

So for me, I'm right-handed and right-footed.

And anything balance-related or movement-related, using my left leg, I struggle a little bit more with.

So it will require more resilience in order to keep going if something feels difficult, and you've got to really stick at it if you want to master that skill.

Maybe you find it comes quite quickly and easily to you on your dominant side.

Well, double the reason to spend double the time on your non-dominant side.

Repeated practice over time is the key to success.

Okay, I wonder, can you show me by marking out a small hoop, and be really careful here that it's not a trip hazard?

So I've done it with a pair of tracksuit bottoms, just forcing me to jump up and over them to land with precision.

That's pretty tricky.

So you might prefer to just mark down with some tape, or if you've got a patio outside, maybe you could just use one of the squares of the patio slab, like we'll see in the demonstration video in a bit.

But could you mark that out and have a go at performing two-footed jumps from inside to outside of that hoop in multiple directions?

Remember to keep your feet together and use your arm swings to indicate the direction of your jump so you can get into a rhythm with a focus on controlled landings.

Well done.

And what about a tuck jump then?

This really requires explosive power.

So it's the idea of taking off, and when you're at maximum height, you try and pull your knees into your chest into a tuck position before opening back out again to land.

So the steps to perform this, just to cover in a little bit more detail: your feet should be shoulder-width apart, you lower into a quarter squat, swing your arms back to build up momentum, and then we call it a triple extension.

So your ankles, your knees, and your hips all extend whilst you drive your arms up into the air.

And then at full height, you pull your knees into your chest before releasing them to land safely.

Have a go at that by pausing the video now and come back to me when you are ready.

Okay, so what do you think you should focus on when performing?

Well, Aisha says you should be committing to precision with your footwork on every takeoff and landing to show control.

And Izzy is saying, well, she likes to set up her phone to film her performance so she can watch it back to analyze and help refine the technique, and that also helps her motivate herself and to improve.

I wonder if you've got a phone available that you could film yourself and have a look.

Is your balance better than mine?

Is your height, is your precision of takeoff and landing effective?

Okay, that takes us nicely into the first practice task for today.

So we're gonna look at hops and jumps with a focus on control.

I want you to perform 10 repetitions of each of the following movement patterns with a focus on precision landings, only increasing force and distance traveled once you've mastered the technique.

So firstly, we've got two-footed compass jumps, and I call them "compass jumps," 'cause you're jumping forwards, which is like north, back to the middle; then to the right, which is the same as east, back to the middle; then backwards, or south, back to the middle; and then to the left, which we call west.

Secondly, you're gonna on your dominant leg have a go at compass hop.

So that same sequence of forwards back to the middle, right back to the middle, back back to the middle, left back to the middle, but all of it just on your dominant leg.

Then have a go on your non-dominant leg, same sequence.

Then we've got two-footed tuck jumps.

So we'll require that explosive power in this one.

Then dominant leg hops for height.

So, going up vertically.

Then non-dominant leg hops for height.

And Sofia's got a little recommendation.

"Remember, you'll need to demonstrate resilience by resetting and repeating each movement multiple times until you get it right.

" So you're gonna do 10 repetitions of number one, then move on to doing 10 perfect repetitions of number two.

Maybe once you've done all of them, you might have a go at stringing them together back to back like you'll see in the video.

So let's have a quick look at the video; how does yours compare with this?

Okay, then, a little bit of feedback.

So we're working on our movement, weren't we?

And swinging our arms in time with the intended direction of travel in order to increase momentum.

Well, Jun says that he had to concentrate to make sure he moved his arms in the direction he wanted his feet to follow.

And I wonder, was that the case for you?

You really needed to concentrate on that arm swing to trigger the leg movement.

And from a think perspective, well, were you able to analyze your performance, to refine your technique, to help improve?

And remember, Izzy said that she used her phone to film her technique, then watched it back to analyze the quality of her movements and the precision of her landing.

So that's a great idea, Izzy.

From a feel perspective?

Well, committing to perfect foot placement on every takeoff and landing demonstrates resilience.

And Jun is saying, well, he repeated each action lots of times before he felt that he had mastered accurate foot placement, but he still needs more practice.

I wonder, do you need more practice?

And if so, could you pause the video and practice a little more?

And then from a connect perspective, encouraging yourself and/or others shows a commitment to improvement.

And Izzy was saying that by watching a video of her performance, she was able to see how much she'd improved over 10 minutes of practice time.

And if you've not quite done 10 minutes of practice time, maybe you wanna pause the video now and have another go at those six exercises before you go again.

Or maybe, like Izzy has, you're gonna challenge someone else to have a go at those different exercises or movements.

Okay, into the second part of today's lesson, then, where we're gonna combine jumps and hops into a complex pattern.

So, how can you increase the difficulty of a task?

Well, Aisha says it's really tempting to just increase the speed or the number of repetitions, but it's important to focus on quality first.

So Izzy's saying that the tuck jumps require a lot of explosive power and are hard to execute.

What other more complex jumping and hopping patterns can you think of?

Well, here's an example.

These are called lateral jumps, where you jump across, I guess, a line marked on the floor.

Again, be careful what you use to make this line so that it's not a trip hazard.

And Sofia is saying, well, you need to focus on starting with both feet together, swinging your arms in the direction of travel to increase momentum and distance achieved, and then land safely by triple flexing your ankles, knees, and hips to cushion the impact.

Have you heard of skater bounds?

Well, here's an example of them in the picture.

So these require you to start standing, for example, on your right leg.

For me, that's my dominant leg.

And I bend my left knee to hover my left foot above the ground, and then I drive my right arm forwards and across my body to explode off the floor and to the left to land on my left foot.

Landing with control and holding that landing on my left leg, I then repeat and demonstrate control each time I land as I go back and forth.

And actually, often people will slide their back leg, their hovering leg, behind their leg that's landed, which is a good technique.

Remember to land quietly and stick for two seconds before bounding back.

Have a go at that one then.

And what about, can you perform a three-step sequence?

So you can see here I'm standing on one leg with my other knee up in the air, and then pumping to do three steps, and then hold that landing on my other foot for a couple of seconds, and then I go again.

One, two, three, and hold.

So Sofia is saying you need to focus on starting with one leg raised off the floor and the opposite arm up in front of you.

Pump that arm back and your other arm up in the hips-to-lips motion, and then drive your feet in time to sprint on the spot for three steps.

Then you hold a still position for two seconds after those three steps, and then repeat, leading with the other or the opposite leg.

So pause the video now, whilst you have a go at that, the three-step sequence.

Let's call this the "high knee and hold" in terms of the technique.

Quick check for understanding: What is momentum?

Can you remember?

Is it A, the force created by your muscles that creates movement?

Is it B, the force that keeps you moving once you've started?

Or is it C, the mass of an object that dictates its resistance to move?

What do you think?

That's right.

It's the force that keeps you moving once you've started.

And I wonder, have you come across this term "proprioception" before?

Well, it's your body's sixth sense, and it provides an internal awareness of where your limbs are without needing to look at them.

You have these special receptors in your muscles and in your joints, and they send signals to your brain about the position and the force that's going through them.

So with practice, you can analyze your performance, refine your technique based on how it feels, not just, as Izzy was doing, by how it looks on a video.

And often we call it biofeedback, where we would perhaps video so we get a visual bit of feedback, but also that proprioception or kinesthetic feedback about how it feels.

So initially, as I said, it helps to film and play back your performance to get that video feedback or maybe feedback from somebody else.

But over time, you're gonna get to the point where your proprioception is able to feel it, and you can maybe even do it with your eyes closed and know exactly where you are because you've really refined those proprioceptive skills.

So what should you focus on?

Well, Aisha is committed to perfect foot placement on every landing and smooth arm actions in time with her feet.

Meanwhile, Lucas is saying that's a great idea.

He's going to get someone to watch him and give feedback to help improve the accuracy of his foot placements.

Let's see if you can show me one more movement.

So a two-footed standing broad jump.

"Broad" meaning jumping forwards with that really controlled landing.

Can you have a go at doing that?

Making sure you've got a safe space to work in in case you overbalance and topple forward.

So make sure there's nothing for quite a distance in front of you.

If you've got access to some outside space, that would be ideal.

Remember, start with your feet shoulder-width apart, swing your arms for momentum, and then bend your knees and jump forwards as your arms move up and forward.

Bend your knees and hold the position on landing.

Let's have a go at task B, then, for this lesson.

So I want you to build a sequence by adding one movement at a time.

I want you to perform three repetitions of the first movement and practice it until it's fluent.

And then add the second movement, perform three repetitions of that, and practice again until it's fluent.

And then add the third movement.

Keep adding a movement phrase until the full sequence is complete, where you will have two-footed lateral jumps, those skater bounds from one leg to the other, high knee and hold, so that three-step sequence, two-footed broad jumps forwards.

Let's take a look, then, at what that looks like.

Okay, let's reflect then on how well you did.

And so from a movement perspective, you were swinging your arms in time with the intended direction of travel in order to increase momentum and therefore distance.

And Lucas says he did a couple of preparatory arm swings to build momentum before he did that two-footed broad jump.

I wonder, did you do the same?

From a think perspective, well, analyzing your performance enables refinement of technique to help improve performance.

And Sam says that they needed more attempts to master the timing of arm swings to help with the fluidity of performance.

I wonder if you needed to invest more time or if these skills came to you quite quickly.

From a feel perspective, well, this is all about this lesson, isn't it?

Committing to perfect foot placement on every takeoff and every landing in order to demonstrate resilience.

And Lucas says that he really visualized his landing spot before every takeoff and forced himself to repeat the sequence from the start, even if the foot placement wasn't quite perfect.

From a connect perspective, well, encouraging yourself and/or others shows a commitment to improvement, doesn't it?

And Sam's saying that they enjoyed the sense of getting better from repeated practice, but also looking forward to challenging someone else to try these sequences.

I wonder if you can do that too.

Which leaves us just enough time for the cool down.

I'd like you to perform the following sequence of exercises, starting with your feet shoulder-width apart.

So you're gonna raise up onto tiptoes and reach for the ceiling.

After that, you're gonna step forward with one foot and lower into that lunge position so your other knee is nearly touching the floor.

Hold that position with your knee just above the floor and rotate your torso in each direction, and then push back up to return to that start position with your feet together.

And then you're gonna repeat the sequence, but lunge forward with your other foot.

So you might want to pause the video whilst you complete that.

And whilst you're doing that, maybe you can have a think about a few reflections from today's lesson.

So reflect on how coordinated you think you are currently, and if there is a big difference between your left and your right-sided performance.

And then the commitment I'd like you to make before moving on to the next lesson is, could you repeat these simple hop and jump sequences with a focus on precision landings every day for a week?

I wonder, could you do that?

Let's summarize the lesson, then.

So we've been looking at swinging our arms in time with the intended direction of travel in order to increase momentum and distance achieved.

We've been thinking about how to analyze our performance to enable refinement of technique and improved performance.

We've definitely been committing to perfect foot placement, haven't we?

On every takeoff and every landing, which really requires resilience.

And then from a connect perspective, I'm encouraging you to either encourage yourself or others to show that commitment to improvement.

Well done in today's lesson.

I really enjoyed working with you, and I look forward to seeing you again next time.