Hi, my name is Ms. King.

I teach PE to children and teachers across schools in Hampshire.

Today, we are going to be working on lesson five of our gymnastics unit.

We will be creating a basic sequence.

It's time to think about how we can keep safe in this lesson.

If you've been working with me for the last four lessons, you will know these safety points, but if you're just joining us for the first time, it's time to listen very carefully.

So now is the time to go and find a grownup, if you don't have one with you already.

Pause the video now and see if you can find one.

Brilliant, so with your grownup, we will run through the rest of the safety points together.

We will be working inside today, so the very first thing we need to think about is making sure we have a space that's big enough.

It needs to be two metres by two metres length and width with enough space above our head that we can reach up on tip toes without bumping into anything.

We're going to be wearing no socks and shoes today.

So working bare feet, you need to make sure that the floor then, isn't slippery, and there isn't anything in the way that might trip you up, okay? We will be using a yoga mat or a soft rug to work on.

And again, you need your grownup to check that that doesn't slip as you're moving around on it.

Any jewellery needs to be removed.

So earrings, watches, bracelets, anything like that.

Take that off.

And if you have long hair, that will also need to be tied up.

Just make sure that you have enough space to work in sensibly.

And if you're not sure what two metres by two metres looks like, and you haven't worked with us before, then Lucas will demonstrate that to you in a moment, so don't worry.

Pause the video now if there's anything that you need to do to get yourself ready.

To recap, then, in this lesson you will need a two by two metre space with enough room above your head to be up on tiptoes without bumping anything.

You will need one yoga mat.

If you have more than one, brilliant, you can line those next to each other, as long as they don't create a trip hazard.

You need to be laying flat.

And you could use a soft rug if you don't have one of those available, but make sure it doesn't slip on the floor.

And last we'll just check you have your PE kit, something that you feel comfortable moving around in.

Pause the video now if there's anything you need to do to get yourself ready.

Today, we're going to begin with a warm-up.

We're then going to take a moment to recap the balances that we've learned so far.

We'll also recap some of the travel that we've been working on.

Then we will explore being creative linking together our balances and travel.

And last of all, we are going to reflect on our work and possibly share it.

So our star words of the day began with safety, making sure we keep safe throughout the lesson, using our body in a way that is safe and making sure we use the space appropriately, making sure we're dressed appropriately.

That's all ways of being safe.

So we focused on a warm-up to get our body ready for exercise today.

But the main part of the lesson we're looking at sequences.

So what do you think a sequence is? That's right.

So a sequence is where you link together balances and travel.

So it's a bit like a sentence in literacy.

You have lots of different words that you put together.

Some of them might be nouns, or adverbs, or verbs.

Some of them are connectives, like joining words.

So gymnastics is like that.

So we use balances and we link them with travel.

So when we put them all together, it's like a really big sentence, but with our body, and we call that a sequence.

And so another key word is balance.

You know what this means, holding our body still in a position for about how long? Three to five seconds, that's right.

We're linking those balances with travel, and we know what travel is now, that's movement in gymnastics, moving.

And so we're going to include a focus on rolls.

Now we're going to think about control.

What do you think control means? So control means holding your body in the right position, moving with control, not just moving in a way where our arms and our legs are flopping all over the place and we're not really looking in the right way, but we're thinking about coordinating our movement so that our bodies look really effective in those balances and in those movements.

And last one we're going to do a really good cold-down today.

So a cool-down is where we lower our heart rate, lower our breathing rates, lower our temperature, get ourself relaxed.

Excellent job, so let's begin.

SO, you can skip this slide if you've been working with me for the last four lessons, and you already know how to mark out your space.

But if you haven't, and you're joining us for the first time today, Lucas is just going to demonstrate how to check you have enough space available.

So he's spinning around just checking he doesn't bump into anything and that he can move freely about.

And now you see he's marking out the area with 10 to 12 footsteps.

He's checking the width and he will also check the length.

You can check with your grownup how many of your footsteps you might need to mark out a two by two metre space.

So it's time for our warm-up to begin.

We are going to use some of our intermediate balances as part of our warm-up.

I might use a few of those basic balances too.

The reason being, this helps us to remember what they're called and also to know what our body feels like when we're doing those balances.

So, lots of movement to link them, so we get our heart rate elevated and our breathing rate elevated.

So we're pumping all that oxygen around our body, but also a chance to wake up our balances.

Just copy Lucas and he'll show you what to do.

So running on the spot gets our arms and legs moving.

Make sure you have enough space.

And now we're going to do a front support.

Excellent job.

Up and moving around again in your space, and this time back support.

Excellent job.

Okay, for the next one, you need to make sure you're not too near a wall or anything that you might bump, because we are going to do a shoulder stand.

Brilliant, and moving again.

This time let's remember our arch.

Okay, great.

Up we get and off we go.

This time can you remember a dish? Fabulous job.

Okay, again, just check you're in a safe space this time as we're moving, because we're going to do a shoulder stand, and straight into a star.

Brilliant job.

Okay, keep moving.

Vary the movement, so some big jumps this time, into a shoulder stand.

Excellent, okay.

Keep moving.

Keep copying Lucas.

This time it's a tuck! Oh, he's up again.

And he's going to show you a shoulder stand.

Fantastic.

This time, I want you to show me a tuck.

Great job.

Next, we're going to have a pike.

Brilliant, well-remembered.

Okay, what comes next? We have a straddle.

Great job.

Few more.

We're nearly ready for our gym.

This time, it's front support.

Keep moving.

I know it's getting tiring now, but this is good for our body, so let's keep, push through it.

Time for a back support.

Excellent, four more to ago.

Can you show me a arch? Excellent job.

Can you show me a back support? Excellent, two more to go.

Can you show me a arch again? Hold that body, and this time can you show me a dish? Well done.

Fantastic, so our bodies are ready for our gymnastics today.

You did a great job.

Okay, I'm sure you know what comes next.

If you've been working with me for the past four lessons, it's time for our mobilisation and stretches.

So let's jump right in.

We start with some shoulder shrugs.

We're moving our arms, shoulders up and down and making some circular movements with our shoulders.

This time, it's those big truck tyre circles.

So reaching up as high as you can and as low as you can as you circle your arm.

Swap over.

Can you do the same with the other arm? Excellent job.

Now we take that imaginary glue stick and we glue our chin.

You remember where we stick it? That's right, to our chest.

So we hold that position.

Don't forget to keep breathing And you can look up.

This time, glue one of your ears and stick it to one of your shoulders.

Hold that there.

You want to increase the stretch.

You can use your hand just to hold your head there, but not too much of a stretch that it hurts a lot.

You don't want that.

And glue the other ear, stick it to that shoulder.

Again, you can increase that stretch if you want to by just using your hand gently on the side of your head.

Okay, so hands on hips and wiggle to the side.

You can write your name.

You can make circles, just get them moving, and the top of your body too.

So swinging round left to right.

Brilliant job.

And this time we stretch up as high as we can.

And we're doing those half-circle movements.

So just swing up and down, get those joints moving.

Excellent job.

Okay, wrists next.

So hold on to a hand and make some circles.

Well done, time to swap over.

Brilliant job.

Okay, this time, keep those legs straight and see if you can bend to touch your toes.

If you can't quite reach it, don't worry.

Just go as far as you can.

We're going to have another go at that stretch in a moment.

But now we're going to glue our feet together.

See if we can drop our knees down.

Hopefully you've found an improvement as you've been doing this over the last few lessons.

And so you might even be able to bend over and put your nose on the toes.

Well done.

Excellent job.

So we're doing a hamstring stretch now, that muscle up to the back of our legs.

So legs straight, bend over, see if we can touch your toe.

If you can't, don't worry.

Just keep your legs straight.

See if you can feel that stretch, and swap to the other leg.

Again, don't worry if you can't reach your toes, it's fine.

Just reach as far as you can.

Hold that stretch.

Well done.

Okay, jumping up now.

You should be masters at this now.

So we put our arm out to the side, don't we? Bring our leg up behind us, back of the heel onto your bottom, if you can.

Keep your knees together and really try and focus and hold that balance still.

You should feel it in the front of your leg.

That's your quadricep muscle.

And you need to swap legs.

You can pause the video at any point if you want to just slow down these stretches.

You should be holding them for about 10 seconds, okay? If you need to hold on to a wall or a partner, get your grownup to help you whilst you're, they're there.

That's fine, just to help with those stretches.

So this one is a calf stretch.

We slide on it back, both feet facing forward bend our front knee.

Keep that back leg straight.

Don't hold on to the joint, though.

Don't hold on to your knee joint 'cause that's too much pressure on that knee.

Swap over again, back leg straight, front leg bent.

Hold that position still, well done.

Right, this time we are going to circle our ankles.

We're getting our ankles ready, doing some side to side wiggles, side to side wiggles and some circles.

Excellent job.

Okay, if you wobble and you can't hold that position, hold onto a wall to help you.

Now we're going to do some calf raises.

So just up and down, gentle movements.

See if you can do 10 of them.

Well done.

You've completed your stretching and mobilisation.

So now we can begin the main part of our lesson.

Right, so before we begin constructing our sequence, we're going to take a few moments just to work on our balances to make sure our body is in the correct position and that those balances look really effective.

So the first one is tuck bones.

I'm sure you're brilliant at this now, but just to check them.

So we want to make sure we have that tall back, so we're lengthening our spine.

Imagine a piece of string on the top of your head pulling you upright, and you want your hands underneath your knees, just positioned just below those kneecaps, and those feet together.

Excellent job.

So tall back, hands together beneath kneecaps, feet together.

Right, let's look at the star balance.

So this one is straight extended arms. You want to reach out as far as you can to your left and your right.

You want your fingers together and you want that wide base.

You don't want to be wobbling, not so wide that you're wobbling all over the place, but strong base.

So wide legs, but somewhere where you feel like you're not wobbling.

You just can stand still quite easily.

And here you can see, let's just recap.

So straight extended arms, fingers together, wide base, brilliant job.

Well done.

Next, we have the straight balance.

So we have arms reaching up high, fingers together, toes together.

Let's recap that.

So reaching up high, almost so that your insides of your arms are touching your ears, almost.

Hands, fingers together, so reaching up tall and feet together.

Feel free to pause the video at any time if you want to slow down and just work on any of these balances.

Next we have pike balance.

So tall back again, lengthening that spine.

Remember that piece of string pulling you up, okay.

Fingers together, legs together.

And if you can point your toes.

that really will finish it off.

So let's recap.

Tall back with a lengthened spine, fingers together, legs together with pointed toes.

Brilliant job.

Okay, the last balance.

This is our last basic balance.

We have straight back again.

You're getting used to this, aren't you? Straight arms that are lengthened.

And again, fingers together, and wide legs this time, but with toes pointed.

It is quite tricky doing all of these balances one after the other.

So at any point, just feel free to pause the video.

And if you need to give your body a little wiggle before you do the next balance, that's absolutely fine.

But some of you just might want to plough on.

So let's recap this one last time.

Straight back lengthened with that piece of string pulling your head up, wide arms with straight arms lengthened with fingers together and that, those wide legs.

So that's the end of our basic balances.

You can pause now if you want to 'cause we're going to move on to our intermediate ones.

Okay, intermediate balances.

Here we go, then.

So, front support, hands under shoulders.

What that means is I can draw a piece of string from your shoulder joint all the way down to your hand and it would be straight.

Okay, straight back.

So sometimes we see a curved back like this, bottom too high, or maybe bottom too low, like this.

We don't want bananas.

We want straight back and we want our toes together.

Okay, pause the video if you want to practise, that's fine.

Let's recap.

Hands under shoulders, straight back, toes together.

Brilliant job.

Well done.

Can you remember the opposite balance? It's back support, well done.

So key points, straight body, fingers pointing towards our toes, toes together.

Let's have a look at this one.

Now, fingers, people always get this wrong when I'm teaching them in classes, their hands are out to the side or facing behind them.

It's much better if you put your fingers towards your toes.

That will help you when you progress to the more challenging balances in key stage two, okay? It will make sense later down the line, but straight back and toes are pointed.

Well done.

Next intermediate balance is dish.

So we have legs and arms raised, fingers together, pointed toes, and remember to pull in that tummy to lift, okay? If you find that one tricky, you just lift your legs.

Keep your arms down, swap, just try the arms without the legs and then put both together, okay? Pause the video if you want to work on it.

Next one is arch.

So we flip over our bodies on our tummies this time and we have squeeze.

So we're squeezing our bottom this time, squeezing our body tight and lifting those arms and legs.

Imagine your legs and your arms being pulled away from each other and lifted.

Legs are together.

We lift our head up too, and we hold that position.

If you want to pause, please do, if you want to work on that balance, but we're moving to the last balance.

I wonder if you can remember it.

It's a shoulder stand, that's right.

So we have toes pointed, arms are on the back this time, legs stretched up to the sky as high as you can can.

If you want to extend this one, you can, just move the hands so they're flat on the floor.

So you're just holding your legs up with your tummy.

That's the extension, but start off by getting this one right first with your hands on your back and hold that position still.

You want to be not wobbling and you want to have your legs all the way up.

It's all about that tummy strength, okay? Excellent job.

So we've finished recapping our balances now.

We're now going to recap our travel.

So our travelling movements, copy Lucas, and let's see if we can work through these together, see how many you can remember.

Side step.

Step together, step together, step, okay? You can put your arms to the side if you'd like to, to help you balance.

Excellent job, spin.

I'm sure you're really good at this now.

So reaching up and turning around a full circle to face the front.

You can do it with your arms to the side as well.

Go a little bit quicker.

Excellent job.

Try both ways.

This time twist one foot in front of the other.

Twist your body, hands to the side will help you balance, save you falling over.

But you can put them in different positions if you want to.

Excellent job.

Next, we have, let me see, bunny hop.

So hands move first, then feet move in to join them So it's hands, feet, hands, feet, hands, feet.

Excellent job.

Okay, well done.

So I think we're going to practise some rolls next.

Let's skip to the next slide.

Okay, if you still have lots of energy, you're going to need it because we're going to work on our rolls now.

Just to remember all of the different travels, all the different rolls that we've practised before.

So just copy Lucas, pause the video at any point if you want to slow down the learning.

So, egg roll, in a tucked position on your back in that ball, roll across your mat or your rug.

Try and keep in straight line log.

Log roll, legs and arms are being pulled away from each other and you're trying to keep your body as straight as you can as you roll along your mat or rug.

Rock and roll, starting in tuck, rock back twice.

Stay in tuck.

Here's another angle for you.

Excellent, and if you want to, you could try standing up after you finish your rock and roll.

That just extends that for you, okay? You don't have to.

You can just finish in tuck.

It's your choice.

And last one, tricky one in there, teddy bear roll.

So roll back onto one shoulder, roll across the other shoulder and sit up.

Okay, pause the video now if you'd like to work on your rolls.

If not, skip on because we're going to start thinking about our sequences.

How can we create a basic sequence? Lucas is going to demonstrate a sequence to you now.

Let's watch how he gets on.

Straddle.

Teddy bear roll, straddle, rock and roll, straight balance, egg roll, tuck.

What makes a good sequence? Is it option one, lots of balances with no travel.

Is it option two? During our sequence, we look around the room and we're not keeping our heads still, focused.

Is it option three, lots of travelling movements.

I travel, travel, travel, travel, travel, no balance.

Or is it option four, linking our balances held for three to five seconds with effective travel.

I wonder if you can guess which one it is.

That's right.

It's option four, linking balances held for three to five seconds with effective travel.

Well done.

So I've used this as a guide.

You can leave this on the screen if you want to.

You could start with our, the top blue sequence.

So choose a favourite balance to start, then move to a travel, another balance, a travel, and then a balance.

So that, you could choose the blue one, every time you see a square, it's a balance.

Every time you see a triangle, it's a travel.

Or if you want to challenge yourself you could go for the red one.

So we've got four balances there linked with three travelling movements.

Again, you don't have to stick to these guides.

This is just a starting point.

You could do balance, travel, travel, balance, if you want to.

You don't have to be rigid and stick to these, but it will help you just as a starting point.

So pause the video now and see if you can create your own sequence.

What impact does exercise have on our heart and lungs? Have a think about how you feel when you're exercising.

What changes do you notice? Do you notice that your breathing rate increases and do you notice that your heart rate increases too? So, this happens because our muscles use lots of oxygen when we're moving, and so we need more of it.

The brain tells the lungs that they need to breathe faster to bring in more oxygen.

And the brain tells the heart to beat faster to pump that oxygen to our muscles.

So that's why we notice those changes.

Now, when we exercise every day, over a long period, a few weeks, a few months, we will start to get stronger.

So the muscles in our heart will get stronger.

And the muscles that help us to breathe will get stronger.

And that's a brilliant thing.

So the more exercise that we do on a regular basis, the stronger we become.

Isn't that brilliant? So well done today.

Not only have you done some brilliant gymnastics, but you've actually helped your body on its journey to becoming stronger, well done.

Wow, what a brilliant lesson! I hope you are feeling really proud of yourselves.

If you're not, then you should be.

That was amazing! So we've done so much today.

We recapped our basic balances and we looked at our intermediate balances, then we recapped our travel, including our rolls, and finally we constructed a sequence using those balances and travel.

What a really good long lesson with lots of movement.

I'm sure you have done a fantastic job.

Now I would love to see these, and I'm sure the team at Oak National would too.

So if you would like to share your work, then please ask your parent or carer to share your work on Twitter by tagging @OakNational and LearnwithOak.

Well done.

Brilliant job.

And this lesson completes our unit.

So that's five lessons.

I'm sure you are experts at gymnastics now.

Fantastic, well done.