Hi, and welcome to our third PE lesson focused on gymnastics.

Today, we are going to be exploring linking rolls and balances.

So let's take a moment to consider how we can be safe in this lesson.

If you don't have a grown-up with you pause the video now and go and find one.

Okay, so hopefully you have your grown-up with you now so we can run through the rest of the safety points together.

So, we're going to be working inside today.

So, the first thing we need to do is make sure that we have a space that is big enough for us to work in.

You will need to mark out an area that has two metres width by two metres length.

So, any furniture that is in that space might need to be moved but make sure you speak to your grown-up about how to do that.

You also need to check that there's nothing above your head that you might bump into because there will be moments in this lesson where we'll be stretching above our heads, possibly on tiptoes.

We will be using bare feet today, so if you have any shoes and socks, then please take those off in a moment, and it's really important that the floor that we use is not slippery in any way and there isn't anything that will trip us up.

So, we will be working on a yoga mat or possibly a soft rug.

But again, check with your grown-up that those are sensible for you to use and that you aren't going to slip over because you will be moving on them.

Lastly, just make sure you have comfortable clothing on so a PE kit, something that you might wear whilst you're doing any activities, and tie up any long hair that you have, remove any earrings or jewellery, things like watches or bracelets, and then you'll be ready to begin.

So pause the video now, if there's anything that you need to do to get yourself ready for this lesson.

In this lesson today you will need, space to exercise, which we have spoken about so two by two metres space.

And if you're not sure what that looks like then Lucas will demonstrate that to you in a moment, you will also need a yoga mat.

If you have more than one yoga mats that you can place next to each other without it being a trip hazard, then brilliant, or you could use a soft rug of some sort, but again make sure that it doesn't slide on the floor, and last of all we need our PE kits.

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

So we've spoken about a two by two metre space.

Lucas is going to demonstrate what that looks like now.

So he is ensuring that he has his hands stretched out making sure that there's nothing that he will bump into and he's marking out his area using his footsteps, about 10 to 12 of his footsteps, make about two metres.

But you might need to check with your grown-up how many of your footsteps you might need.

He's marking the length and the width of this area so that you can see what that area looks like.

Okay, so let's look at what we're learning today.

We're going to begin with a warmup to make sure our bodies are ready for exercise.

Then we're going to learn some rolls.

We're going to take a moment to think about how to improve our rolls.

We're going to explore being creative linking of rolls with our balances.

And last of all, we are going to reflect on our work, which means think about the work that we've done and share it.

Our star words of the day, begin with the word safety.

And we've looked at this word before haven't we? It means being safe.

So, checking we have a space that's big enough is one way of being safe, checking that we have the right PE kit and that we have bare feet for this lesson is another way of being safe.

I wonder if you could think of any others? I'm sure you have.

We're going to think about being safe and our safety throughout this lesson.

We're going to think about the way we move our bodies in a way that keeps us from hurting ourselves or from hurting anyone else.

Okay, our next star word is travel.

Wonder if you can remember what that means.

We looked at that in a previous lesson.

I'm sure you guessed it.

So, travel is moving in gymnastics.

So last week we learned lots of different types of travel like sidestep, and we learnt a bunny hop, a spin and a twist.

But today we are going to learn some different rolls and all of those rolls are forms of travel because they're movements.

So, we're going to begin with an egg roll.

We're also going to learn a log roll.

I'm going to try rock and roll which is slightly different to all the other rolls, and a teddy bear roll.

We're also going to check our understanding of balance because that's different to rolling isn't it? Do you remember what the difference is with balance? I'm sure you got it right.

So balance is where we keep our bodies still in a position for a period of time, about three to five seconds at this level is fine for us.

So the balance is still, travel is moving.

And with today, our focus is rolls which are all types of travel.

It's time for our warmup.

Today we are going to use some of the balances that we've learned in a previous lesson as part of our warmup.

So, you will notice there are five balances in this warm up.

Let's see if you can guess with me now which ones those are.

Think about the last two lessons and see if you can remember any of those names that we learnt.

So we had tuck, straight balance, star balance, pike balance and straddle.

I'm sure you did a brilliant job.

So, in this warmup, which I'm going to play in a moment to you, we are using those balances, but as quick shapes.

Normally when we hold a balance, we hold it for about five seconds, but we're not going to do that in this warmup, we're just going to quickly learn the shapes as a quick fire game.

So we're going to move as rapidly as we can to try and get our heart rate and our breathing rate increased so that we're pumping all that blood around our body.

So let's see if you can shout out the names to the screen as Lucas demonstrates them to you.

We're going to be moving quite quickly.

So we have tuck, star, straight balance, pike, straddle, tuck, straddle, tuck, straddle, star, straight balance, star, I'm going to stop now 'cause I'm sure you have these names, so just keep copying Lucas.

You can add a bit of music in the background if you want to.

Pause the video, if you want to add music to your warmup.

Keep naming those shape, shout them out loud as you see them.

Brilliant so, you could pause the video now and play that game if you're growing up is there with you, possibly they could call out some of the shapes for you and you can keep changing or you could play a game called Musical Statues which is where your grownup will play the music for you, and every time they pause the video they call out the name of one of those shapes.

So play the music, pause the video, say tuck, and you make a tuck shape, play the music again.

You can be moving or dancing any way you want to, pause the video, call out, say star shape.

So you could continue your warmup like that with music of your choice and see how you get on.

Try to get your heart rate raised, your breathing rate raised so that you are really ready for your exercise today.

So we're going to do our stretches and mobilisation ready for gymnastics today.

We're going to use the same routine that we have been using in the previous two lessons.

So hopefully you're familiar with this now.

Beginning with our shoulders, we're going to shrug our shoulders up and down or move them in circles, so mobilising that shoulder joint.

And now you're going to imagine you got a big truck tyre and you're circling your arm around that truck tyre.

Make it as large as you can.

And the same with the other side.

And next we're going to take our glue stick, our imaginary glue stick, stick our chin to our chest and just hold it there.

Keep breathing as you're doing that.

And now we're going to look up, and we are going to stick our ear to our shoulder just gently hold it there.

Don't forget to keep breathing slowly in and out as you do that, and glue the other ear and stick it to that shoulder.

Excellent job.

And the next thing we do is our hip rotation and side to side, so hands on hips going round side to side or you could make some circles if you want to, or you could write your name with your hips up to you.

Okay, the top of our body now, so swinging our arms from one side to the other, just check you aren't going to bump into anything, you should have that space.

Reaching up too fingers together above our head and we're just swinging our arms up and down, just loosening off those shoulder joints.

Okay, now we're going to circle one of our wrists so hold onto your arm and create some circles with that hand.

And do the same with the other hand.

Excellent job, well done.

Getting our body ready for gymnastics today.

And now we are going to keep our legs straight, and we're going to see if we can touch our toes.

So keep those legs as straight as you can, bend over.

If you can't reach your toes, don't worry, just keep those legs straight and feel that pull as you do that one.

Now we're going to stick our feet together and drop our knees down.

You can just hold that stretch if you want to, that's absolutely fine.

But if you feel like you want to increase it, then just drop your nose forward to see if you can touch your toes with your nose.

And now we're going to reach out one leg, keep the back of your leg on the floor if you can, keep that leg straight, bend over, if you can touch your toes, then brilliant.

If you can't then just keep that leg straight as you stretch.

And you're going to swap legs for me.

Excellent job.

Just keep that stretch nice and still, don't forget to keep breathing.

And now we're going to do a quadricep stretch.

So you've got options here.

You might feel like you've improved a bit, so you could use your arm outstretched to hold you in that balanced position.

If you're still wobbling quite a lot then feel free to use the wall or your grownup could help you by holding your arm.

Just remember to keep those knees together if you can, pull that leg all the way back so your heel is touching your bottom.

Just hold that stretch, just sit as still as you can.

Right and we are going to just stretch the back of our legs at the bottom, which is called the calf muscles so we push one leg back, both feet facing forward and we're going to bend that front knee.

Be careful not to lean on your front knee, okay it starts applying pressure on the knee joint, you can put your hands on hips if you want to or leave them at the side and just check that both feet are facing forward for that one.

Okay, so we are going to just rotate our ankles now.

So, lifting one leg up, if you struggle to balance you could sit on the floor to do this one.

So you can just wiggle your leg, your foot up and down or make some circles that's fine, or you could lean against the wall if you want to help with your balance.

And now we're just going to finish with some calf raises, so we're going up on tip ties all the way up and down.

So the back of our heel is lifting up, dropping to the floor.

Again, if you struggle with balance, just position yourself against the wall, if you want to.

Excellent job.

I'm sure you were brilliant to that now that we've had that's our third time practising.

So we're about to start up the main part of our lesson now.

So it's time for the main part of our lesson where we are learning some different rolls.

Now we know these were form of travel.

So you talked about that in our star words.

So its a type of movement that we use in gymnastics.

Later in the lesson, we're going to link these rolls with some balances which you can use to construct a sequence, but for now we're just going to focus on the rolls.

Now, before we begin, I'm going to show you this video twice.

So if you feel like the first time through it goes quite speedy don't worry because you'll have another turn at it.

And just a note for if you're a gymnast, so if you are a gymnastic who goes to professional club where you have a professional coach that teaches you, you may well have learned some other rolls than you see here things like forward roll or backwards roll.

And if you have then your coach will have shown you how to do those movements safely and in the right environment.

But you won't find those rolls here.

The reason being this lesson is supposed to be for children who are learning at home on their own and they might not have had that professional training.

So we're just going to pick some rolls that we think we can do safely on our own in our home environment.

But if you are a professional or go to that professional club then talk to your grown-up for how you might feel like you want to extend this lesson with some more of those rolls that they would need to be done in a safe environment, so speak to your grown-up and your professional coach about how to do those.

Anyway, let's begin.

So we're going to begin with the egg roll.

You'll notice here that Lucas starts in a tuck position on his back and he's rolling across.

He's keeping his body tucked in as tight as he can in a bow.

And he's rolling in a straight line which takes him practise.

Next is the log roll, he's reaching his arms and his legs out as far as he can.

And he's rolling himself across the mat trying to keep that body tucked in.

Next, rock and roll.

So we have start in a tuck position, he is rocking back twice and finishing in that tuck, you'll see another example here.

And if you want to extend that be careful not to bump your head, you must have a mat behind you.

This one, he standing up at the end.

So he's rocking back twice.

Try and keep your head off the floor if you can so it's not bumping.

Excellent.

And this last one is teddy bear roll.

He's start in a straddle.

He rolls back onto one shoulder and across to the other and swings his leg around that one is quite tricky.

Let's go through these again.

So, egg roll, body in a bow, nice and tuck try and point your toes if you can, and try and aim to roll in a straight line.

So if you want to pause the video at any point please do so to practise these.

Log roll, toes pointed, arms up above your head, fingers together, rolling in that nice straight shape.

Rock and roll, start in tuck, rock back twice really important to have a mat behind you so you don't bump your head.

And if you feel like you want to extend yourself then you can finish.

You can choose to finish by standing up.

Excellent job.

And we're going to see that from the side as well so you can see what that looks like.

Good job.

And we've now go to the teddy bear roll so we start in straddle, roll onto one shoulder across to the other and swing that leg around.

That is quite a tricky one, but it's fun to have a go with.

Okay, excellent.

If you want to pause the video at any point you just replay that slide.

You can do that as many times as you want to so that you can really practise all of those rolls.

What makes a good roll? Let's have a look at our options.

So option one, is it rolling with floppy arms and legs not really thinking about coordinating those? Is it option two, so rolling our body as fast as we can not really thinking about how we hold it? Option three, keeping still for a long time? Or is it option four, rolling, but with control which means thinking about how we hold our body and we could move at different speeds according to what the roll is.

Which option do you think it is? That's right, it's option four, rolling with control.

Well done.

Can we improve our rolls? So hopefully by now, you've practised with that video a few times and you're familiar with the different rolls.

So now we're going to think about how we can make those even better.

Okay, let's look to begin with at our log roll as an example.

So, here in the top picture, you can see this is a log roll as Lucas is rolling across the mat but he's got his legs wide and they're not really held together and he's bending his knees.

So what could we do to improve that do you think? That's right, so bringing our legs together.

So we're trying to keep our feet together not really bending our knees if we can help it, it might be tricky if it's the first time you're learning the roll, but try to keep those legs extended and together as we roll across.

And if you can point your toes even better.

So have a look at this one, I've taken some pictures of that video, So you can see now Lucas is at least beginning with his arms reaching up above his head and his toes pointing and he's got his legs really tight together.

And as he rolls in this video you can see, I've taken a picture to show his toes are pointed and he's got his legs straight the whole way through that roll.

Okay, so looking at the rock and roll, have a look at these two pictures what do you notice? That's right.

So Lucas has his legs, they're not coordinated, are they? So he should be in that strong tuck position to begin with with his feet together and his knees together so that then he rolls back in that really solid tuck shape keeping our legs together and our toes together.

If you look here, I've taken some pictures from that video that he demonstrated to you, you can see here this is better.

So he has his feet together.

His hands just rested beneath his knee caps.

So he's got really tuck shape and you'll notice that as he's rolled back taking a picture of his toes, he's got his feet together this time, his legs haven't separated.

So that makes it look a lot smarter, okay? Thinking about these examples, could you maybe have a think about your rolls? Maybe you could get sort of feedback from your grown-up about what they look like and what you need to do.

Or you could even ask your grown-up to video you.

If they have an iPhone or smartphone of some kind they could possibly video you and show the rolls to you, so you can see yourself what you might need to do to improve.

So pause the video now, if you'd like to have a go at that.

How can we link our rolls and balances together? So, Lucas is going to show you his sequence that he has put together.

He started off with a straddle balance and he's holding that for a period of three seconds, and then he's teddy bear rolling over.

And he is sitting in his rock and roll into his straight balance.

Now he's doing an egg roll into his tuck.

Can you find your own ways of linking the balances and rolls? So you might've already started this when you saw Lucas do his sequence.

You might have started creating your own already.

But if you haven't, now's the time to start.

So in the previous lesson we used our five finger model to guide us.

You don't have to use this, but it's a good starting point if you want to.

So start with the balance, then do a row, balance, row, balance.

Okay, so I'm sure you have constructed a brilliant sequence where you have linked together your balance, row, balance, row, balance or something similar.

If you have been struggling for any ideas or if you'd just like to watch another example Lucas is going to show you one.

So you started off with his star balance that he held for a period of time.

And then he's moving into a egg roll, into a pike balance, his rock and roll, and into straddle.

See him do that again.

So star balance, egg roll, into pike.

He's got his toes pointed look thinking about his body positioning there, nice tucked rock and roll making sure it doesn't bump his head and finish with a straddle.

So can you see there he had star balance, egg roll, pike, rock and roll, straddle.

So that's how he used that guide.

I would love to see your examples.

And if you want to show them 'cause you might've created something brilliant, then I'll show you how you can possibly share those at the end if you're grown-up says that it's okay.

But pause the video now if you've thought of any new ideas or you'd like to create a new sequence.

You've been working really hard today, you should feel very proud of yourselves.

So, hopefully your heart rate has increased and your breathing rate has increased, and that's pumping all of that oxygen round your body.

So that helps us to feel happier because we also release some endorphins which are magic hormones that our brain releases or tells our body to release, to make us feel happy.

So exercise is actually good for our mood, it makes us feel happy.

They also can help us feel relaxed.

So we're going to work on feeling relaxed a little bit more.

We're going to do a breathing exercise together.

So you'll see, you need to get yourself into a position like Lucas has there, laid on your back and with your hands on your tummy.

You're going to do some tummy breathing just to bring our heart rate and our breathing rate down.

So I want you close your eyes, just have your hands on your tummy.

See if you can feel the rise and fall of your tummy as you are breathing in and out.

And I want you to do that as slowly as you can.

So breathing in and breathing out really slowly and calmly.

I want you to close your eyes if you feel comfortable doing it and just imagine a special place where you feel really relaxed.

So Lucas really loves the beach.

So that's what he always chooses as his special place but it could be anywhere.

It could be you imagine in your bedroom laying on your bed, anywhere where you feel really relaxed, and just focus on that breathing.

So try and forget everything else or let your thoughts leave your mind and just focus on breathing in and breathing out.

Okay, so we've been doing that for one minute now, you can continue that if you'd like to, feel free to pause the video and continue.

You might want to put some music on if you feel you want to, if you like that.

So put some nice background music on to help yourself relax, or you can.

And you can do that at any point during the day, it's a really good tool to help us to take away the stress and just help us feel nice and calm and relaxed.

Pause the video now if you would like to.

Time to celebrate and be proud.

Well done, you are superstars.

We have done a really good job today increasing our gymnastics vocabulary by learning some new words and learning how to move our bodies.

So we started off with a warmup, recapping our basic balances.

Then we learned some rolls.

I wonder if you remember what they're called.

So we had an egg roll, and a log roll, we looked at rock and roll, its a different type of roll isn't it? And we also did a teddy bear roll which is a little bit tricky, but I'm sure you were brilliant and at least beginning to learn that.

And then we linked those rolls together with the balances that we knew and some of you might have extended that by adding some different balances that you might've learned at gym club.

And so we've created, we've started to construct a sequence adding, linking up balances, where we hold our body still with a roll where we're moving our body.

So well done.

If you would like to share your work with Oak National, then I and the team Oak National would absolutely love to see it.

So, like I said previously, check with your grown-up, that's very, very important.

If they are happy, then your grown-up can share your work on Twitter by tagging @OakNational and #LearnwithOak.

Well done for a brilliant third lesson today.