Lesson video

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

So this lesson is all about throwing.

I wonder how well can you throw with accuracy, with both hands, and whilst on the move?

So the title of today's lesson is "Movement: Can you Throw With Accuracy Whilst On the Move?

" And it comes from the remote learning Moving with Confidence unit.

For this lesson you're gonna need a ball, or a rolled up paper, or ball of socks to throw at targets to aim at.

So for example, some plastic cups, or shoe boxes, or pans, or bags.

You're gonna need access to a safe space, ideally outside.

And by the end of today's lesson you're gonna be able to throw with coordination and accuracy from both hands in a variety of ways.

From a keywords perspective, we're absolutely worth looking at coordination today.

So using different parts of the body together smoothly and with control.

We are gonna be aiming at targets.

So that's a specific area or spot that you aim to hit.

And we're gonna be using accuracy and very much focusing on your accuracy.

So how close can your actions come to hitting the intended targets.

Let's get going then.

Let's get into a warmup.

So show me what you know about preparing the body for a session with movement and throwing.

Perhaps try the following sequence.

You could jog on the spot, transition into high knees, and then some star jumps.

Then do some arm circles, followed by leg swings, and torso twists.

And finally, can you show me some underarm and some overarm throwing actions?

Here's a quick video that you could take a look at and perhaps you could copy alongside.

Welcome back.

So, have you increased your pulse, and do you feel warm and ready for exercise?

I hope so.

Have you mobilized your major joints, and particularly those that require for throwing, and worked your muscles through their full range of movement?

If not, maybe you could do a few stretches and mobilization exercises whilst you continue to listen to me.

And are you in a safe space?

Ideally outside with targets to aim at.

And we can come up with some different targets in this lesson.

So, the lesson is split into two parts.

The first part we're gonna look at ambidextrous throwing.

Have you come across that term before, "ambidextrous?

" and then into the second part of the lesson we're gonna look at throwing at targets whilst on the move.

Let's get going then.

So, what does ambidextrous mean?

Do you know?

Well, Aisha says that her dad says he's ambidextrous because he can use his left and his right hands equally well.

Lucas says, "So, can you throw accurately with either hand?

What about using overarm and underarm techniques," like we tried in the warmup?

Well, what makes a good throw?

Well, it needs to be coordinated by using your arms and legs with control and fluency.

Needs to be accurate.

Needs to be consistent, so it regularly lands in the same place.

And then you need careful selection of underarm for close throws and overarm for those longer range targets.

How could you achieve underarm accuracy?

Here I am with my weak hand practicing that underarm accuracy.

Well, you need a solid base and a balanced stance.

You should focus on the target that you are aiming at.

You should stand facing that target, grip the ball or balled-up socks with your fingers, and then use a pendulum arm swing in line with the body.

Step forward with the opposite foot to the throwing hand as you release, and then step through with the same foot as your throwing hand to add power.

Could you pause the video now and have a go at that?

So here we go.

Can you show me a well-coordinated underarm throw aiming at a target about five meters away?

Have a go with your non-dominant hand like I have here.

Remember, focus your eyes on the target, stand facing it with the opposite foot forwards to the hand holding your ball, and then use that pendulum swing to create some preparatory swings before releasing and following through towards the target.

And what about overarm throws then, and overarm throws for accuracy?

Well you need that solid base again, don't you, and a balanced stance.

You need to focus on the target.

But this time you stand sideways on to your target.

You grip the ball with your fingers.

You bring your throwing arm back and your elbow up, and then point at the target that you are aiming at with your non throwing hand before stepping forward and through with your opposite foot.

Remember to follow through towards the target with rotation of your hip, your shoulder, and your back leg as you step through.

What does your overarm throw look like?

Could you pick perhaps a brick on the wall that you can aim at repeatedly and hit that same brick every time?

Let's do a quick check.

So for overarm throwing, it's harder to master but always better to use once you can.

Is that true or false?

What do you think?

That's right, it's false.

And can you tell me why?

Well, overarm throwing is better over longer distances, but for short-range throwing is typically more accurate and consistent with an underarm throw.

So it's important to master both techniques and pick which you're going to use dependent on how far away you are from the target.

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

So we're gonna call this the four target showdown.

I want you to mark your throwing line, perhaps with a sock or something.

So that's where you're gonna stand behind to throw.

You're gonna place a target.

So for example, a plastic cup, or you'll see in this video we actually use a plant pot, so a plastic cup on the ground two meters away, and then another target about five meters beyond that.

Using your rolled up socks or a ball, if you've got one, you're gonna use an underarm throw to send it to the nearest target with your dominant hand, aim your throw downwards towards the target, and you're gonna keep repeating until you hit that near target.

Now aim for the furthest target, and keep aiming at it, repeating your throw, retrieving the ball after each attempt, trying to get that far target.

And maybe you've got multiple balls, so you could perhaps have three attempts and then go and fetch those three balls that you tried with.

Now then becomes a really tricky bit.

Can you repeat this with your non-dominant hand?

So for me, that's my left hand.

And it feels quite awkward and clumsy initially, so you'll need lots of practice with that weaker hand.

Jun has got a recommendation.

So, "Focus on perfect technique and keep count of how many attempts you took to achieve with each hand.

" And then maybe try again.

Can you beat that score?

Let's have a little look then at a video of this in action And then you can have a go.

Well done then.

So were you able to use a variety of techniques to meet the challenge of throwing over different distances?

Jun said that he used underarm for those short distance throws and then overarm for those longer distances.

I hope you did the same.

And from a thinking perspective, while following safety procedures will help reduce the risk of injury or damage to equipment or surroundings.

So make sure if for example, you needed to do this inside, you'd use balled-up socks and work over a shorter distance to help keep it safe.

Izzy says, "When practicing inside it's important to use rolled up socks and always consider carefully what you use as a target and where you place those targets to avoid damage.

" Obviously if you're throwing a ball outside, you're gonna need to be careful of windows and doors and other people, perhaps.

Okay, then let's move into the second part of today's lesson where we're looking at throwing at targets whilst on the move, and we can see how this might transfer into games and sports, can't we, where you're often moving and throwing.

So what changes if you're on the move?

Well, Aisha says "You still need to focus on accuracy rather than throwing it with greater force.

You need to use the correct technique based on your distance from the target.

" Izzy says, "It's important to be stationary momentarily so you can achieve a stable base to throw from, then move off again after the ball has been released.

" So whilst we say passing on the move, often there's that freeze frame, pass, and then move on.

Let's do a quick check.

True or false, you should always keep your feet still throughout a throw.

Is that true or false?

That's right, it's false.

And can you tell me why?

Well, whilst you should have a solid base to throw from, stepping into your throw adds momentum and power, which means the arm can focus more on accuracy.

So if you're trying to keep moving whilst throwing, then coordinate it to be in the direction of your throw.

So if I'm trying to throw forwards, but I'm moving from left to right, then as I'm moving I might take a step forwards as part of that throw to get the power from my legs and my momentum moving forwards, but the accuracy from my arm.

So some things to consider when throwing on the move.

It's harder to be accurate.

It's more complex and there's a more complex challenge, it requires careful management of your emotions, to stick at tasks even if they're quite tricky.

And you should practice at walking pace initially, and then build up your speed if it's safe to do so in the environment that you are working in.

And often working with others to give feedback, retrieve each other's balls, and provide encouragement helps when mastering a task like this.

Creative thinking and repetition can also help improve accuracy.

So I wonder, can you show me, definitely using rolled up socks here because my example is inside, isn't it?

But could you throw through a doorway as you pass from left to right behind that door?

You might have an outside door that you could do this and you're throwing the ball to outside.

But definitely, if you are inside, work with balled-up socks, something safe that if you hit the doorframe in this case, the glass, you obviously wouldn't damage anything.

What changes would you make if you were moving from right to left?

Maybe you'd be throwing with the other hand, for example.

And you definitely want to slow down to ensure there's a solid base as you release that ball.

And you're perhaps stepping forwards into the throw.

And remember that it's mechanically more efficient to throw right handed when moving from left to right, and then vice versa, it's mechanically easier to throw with your left hand as you're moving from right to left.

Okay, let's get into our second task for today's lesson, then.

So we're gonna be aiming at targets outside the home whilst on the move.

So you need some space outside for this one.

Set up, as you did before.

I want you to mark a throwing line with a sock or some sort of place marker on the floor.

Place a target, for example, a plastic cup, or again I'm using a plant pot, on the ground about two meters away, and then another one about five meters beyond that.

I want you to move from side to side across your baseline if you like, so across your space, and behind that throwing line, whilst you throw a ball or balled-up socks underarm at the nearest target with your dominant hand, and then repeat until you've hit that nearest target.

And now move on to aiming overarm at your further target.

Repeat the whole process with your non-dominant hand, and maybe you'll even want to vary the placement of these targets so that you can get creative with that.

Luke, sorry, Jun has reminded us that how much harder is it to be accurate whilst on the move?

And you'll definitely find that, and it's what we witness in this video.

So let's take a little look at success.

Okay, let's reflect on that together, then.

So were you using a variety of techniques to meet the challenge of throwing over different distances?

And Sophia says that when moving from left to right, it was easier for her to throw with her right hand for accuracy, whilst moving from right to left she found it easier to throw with her left hand.

Was that the same for you?

Think about following safety procedures to help reduce the risk of injury or damage to any equipment or your surroundings.

And that's why Izzy says she did this outside so that she could move at pace.

I hope you did the same.

From a feel perspective, while regulating your emotions when trying to master more complex combinations helps with resilience.

And it definitely does, doesn't it?

So Lucas says he found overarm throwing with his non-dominant hand was the hardest.

He had to be careful not to get too frustrated and instead focusing on the quality of the throws.

And then maybe offering support and ideas to others can lead to positive experiences for all.

So Sam says that they didn't have anyone to watch their performance and give suggestions to.

So instead filmed it on their phone and watched it back to analyze those actions.

Maybe you could do the same.

That leaves us just enough time to cool down from this lesson.

Or maybe if you've got plenty of time, you could repeat that challenge of throwing tasks whilst on the move.

But changing your placement of the targets.

Maybe create a point scoring system for it.

But in terms of cooling down, I want to follow these sequence, oh sorry, this sequence of exercises.

So stand with your feet shoulder-width apart.

Reach both arms up towards the ceiling and then swoop out wide and back together again.

So it's almost a bit like doing breaststroke arm action in the swimming pool.

Then roll your chin down to your chest, reach down to touch your feet, and then walk out into a press-up position.

Fold back into a child's pose.

So that's where you're on your knees, flat down with your chin to the floor.

Hold that position as we reflect together on how effectively you performed these accurate throws with both hands and using overarm and underarm techniques.

Would you ever be able to argue with someone that you are ambidextrous, so able to use both hands equally well?

Well, let's make a commitment before the next lesson.

Could you challenge someone to work with you to practice these underarm and overarm throws with both hands a few more times?

Let's summarize today's lesson, then.

So we've been using a variety of techniques to meet the challenge of throwing over different distances.

So, underarm and overarm techniques.

We're following safety procedures to help reduce the risk of injury or damage to equipment or your surroundings.

You've been regulating your emotions when trying to master more complex combinations, which will help with your resilience.

And then offering support and ideas to others can lead to positive experiences for all.

And I hope you've really enjoyed this developing your throwing with accuracy.

Thanks so much for joining me for today's lesson.

I really hope to see you again soon.