Okay.

If you have learned with me in the previous two lessons, then you should know what to do and you can start getting yourself and your area ready.

If this is the first time you are joining me today for a gymnastics lesson, then you need to check you have an adult in the room with you.

If you don't, can you pause the video now and go and get them.

Excellent.

So hopefully your adult is sitting with you there and we can run through the rest of the safety points together.

So as we are learning gymnastics today, we will be exercising inside, and that means that you are going to need a safe space, so a two metre length by two metre width, and just checking you can also reach up above your head on tip toes and that you won't bump into anything.

We will be doing some jumps as well, so just make sure that you haven't got anything like a hanging lamp that you might bump into.

Also important to consider that the floor isn't slippery in any way, and there isn't anything that you can trip over.

So just check that, too.

You are going to use a yoga mat or a soft rug to exercise on today.

Before you use those, just check they don't slip on the floor either, because you will be moving around on them.

So we are going to use bare feet today.

In a moment you can take off your socks and shoes, and clothing wise, just check that you've got something comfortable on, so think about what you might wear in a PE lesson or if you're going to a club and just check that you have yourself dressed appropriately.

Long hair needs to be tied up and any jewellery removed.

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

My name is Miss King.

I'm a PE consultant that works across schools in Hampshire.

I help teachers and children to find a love of PE, and today we are going to work on the third lesson in our gymnastics unit, which is creating a sequence using different pathways.

So in this lesson today, you will need space to exercise.

You need that two by two metre space, making sure it's not slippery, no trip hazards, and there's enough room above your head, too.

You need to be able to jump or reach up on tip toes, arms above your head, and check you're not bumping into anything.

You will also need a yoga mat.

If you have more than one, you can place these next to each other as long as they don't curl up at the edges.

Just check they're really flat.

Otherwise that will be a trip hazard, too.

And also you could use a soft rug or a carpet if you like, but again, make sure they don't slip when you're moving on them.

That's very important.

And last of all, you should have your PE kit on by now, but if you haven't, then don't worry.

Just pause the video now and get yourself prepared.

Well done.

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

We're then going to learn about levels and pathways.

After that, we will examine the structure of a sequence so we understand its different components.

We will then be creative by constructing a sequence that has different levels and pathways.

And finally, we will reflect on our work and possibly share it.

Our keywords begin with safety, as always.

Very important to prepare our environment so it is a safe space to exercise in.

We've done that, haven't we? And also it's about thinking about safety throughout the lesson, so making sure that we're exercising in a way where we do not injure ourself or anyone else.

We're going to focus today on a sequence, so that keyword means balances and locomotion linked together.

In particular, we're going to focus on levels.

So a level is a balance, or it could be locomotion.

We also call that travel that's performed high or low, and we will exemplify that in a moment.

And last of all, the other focus is pathway, which is the direction or shape of locomotion.

As we go through the videos, you will get an even firmer grasp of what these keywords mean, so don't worry if you're not that sure now.

The videos will help you, but feel free to pause the video at any point during the videos to help you understand what everything means.

We're going to play a warm-up game now called Harry Potter.

So Chloe has chosen some different poses for each of the characters.

The aim of the game is she keeps moving around in the space that she has, in lots of different ways, and every time a name of a character is called out, she performs that pose.

So we'll show you a brief demonstration, but the idea is that you pause the video and have a go yourself.

You could keep Harry Potter as your theme and choose, either copy Chloe's actions or choose some poses yourself, or you could do the same with your favourite movie or your favourite book.

So here's the demonstration.

So Chloe keeps moving around until the first character is called out, which is Hermione Granger.

So she does her Hermione Granger pose.

Now she's going to keep moving again.

She's changing direction this time.

And the next character is Harry Potter.

So she shows her pose.

This time, she's changing direction, and the next character is Ronald Weasley.

She holds that pose really still.

And off she goes again.

Now she has Draco Malfoy.

Okay.

So she's just speeding up the movement, and showing you Hermione Granger.

Off she goes again.

This time it's Harry Potter.

Round she goes again.

We have Ronald Weasley.

And one last time, off she goes, and we have Draco Malfoy.

So it's time for you to have a go now.

Like I said, pause the video.

If you keep Harry Potter as your theme, great.

Choose your own poses for each of the characters and try to move in different directions in different ways.

And if you prefer to use a different book or movie, that's totally fine as well.

So pause the video now and start your warm up.

So it's time for our mobilisation and stretches now.

You may have done this already with me over the past two lessons, if you have already completed those lessons with me.

So you have a choice here.

If that's the case and you know how to mobilise and stretch, you could create your own routine as long as you're moving through each of your muscles and holding that stretch for 10 seconds and mobilising each of your joints, things like circling your wrists and your ankles and all the joints that you'll use in gymnastics.

Or if you prefer just to copy the demonstration, maybe this is your first time doing a gymnastics lesson or you've forgotten what to do, then feel free to copy it.

It's up to you.

So Luke is going to begin with some shoulder circles.

He shrugging his shoulders up and down.

He's taking them up as high as he can there, to his ears.

Now he's circling one of his arms round in big truck tyre circles, reaching as high as he can, then as low as he can, as he circles his arm.

He's swapping over now.

Making those big, smooth movements.

He is now going to take his imaginary glue stick and glue his chin to his chest.

He's going to hold that position there until I say.

Excellent job.

Now he's going to glue one of his ears and stick back to his shoulder and hold that position there.

Excellent.

And the same with the other ear.

Repeat the same process.

Try and get your ear onto your shoulder.

You can increase the stretch if you want to by using one of your hands just to apply a little bit more pressure.

Excellent job.

So now he is going to put his hands on his hips and he's wiggling those hips around, making some big circles, stretching out his back and his tummy muscles and wiggling his hips to mobilise them, and he's also moving his arms, swinging from one side to the other.

Just check you're not bumping into anything as you do that.

Okay, just moving the upper body and getting that ready.

Now he's reaching up as high as he can, and again, he swinging those arms, making half semi-circles, semi-circles.

Brilliant job.

He's now going to mobilise one of his wrists, making some circles, so he's holding on to his arm and circling that a few times.

Up to 10 times would be great.

And swapping over to the other wrist and doing the same thing.

So now we're going to reach up high, keep those legs straight, and see if you can bend over and touch your toes.

If you can't, don't worry.

Just keep the legs straight and bend over as far as you can.

Now we're using that glue stick.

We're going to put some glue on the soles of our feet and we're going to stick them together.

We're going to try and drop those knees down.

If you have done this lesson with me before, with these mobilizations, you might see an improvement if you practise this regularly, so you'll be able to find your knees drop lower to the floor and you might even be able to put your nose on your toes as you reach over.

Hamstring stretch now, so that's the muscle at the back of the leg.

Keep your leg straight, bend over, hold your foot, keep it still.

If you can't reach your foot, just the key point is just to keep your legs straight and bend and reach as far as you can.

So we're swapping over now.

And now we're going to stand up and we are going to stretch our quadricep muscle, which means we have our knees together and we're pulling our leg up so that our ankle touches our bottom, and holding that still.

Try not to wobble.

Use your eyes to focus, if you can.

Pick a spot to look at and keep looking at it, and that will help you stop with wobbling, so to stop that.

Or you could hold on to a partner or a wall, if you want to.

Key point is you're feeling the stretch at the front of your leg there.

Okay, so now we are going to stretch the muscle at the back of our leg down at the bottom.

Can you remember what it's called? It is the calf muscle.

So both feet facing forward, back legs straight, front leg bent.

Don't put any pressure on that front knee.

So don't lean on it in any way.

Just keep your hands by your side or on your hips again.

Swap over, keep that back leg straight, front leg bent, and just hold that stretch.

Great job.

Now we're going to do some ankle circles, wiggling them back and forth round in circles.

Excellent, and swap over.

Brilliant job.

Nearly there now.

So now we're going to do some calf raises.

We are going to go up onto our tip toes, and down, up and down, and see if you can repeat that 10 times.

What is the meaning of levels and pathways? I'm going to demonstrate this to you now.

We're going to begin with levels first.

So we are going to understand the meaning of levels now.

I have five balances in front of you.

Hopefully you should know their names.

Let's quickly whiz through them.

So top left-hand corner, what's that one called? It's a tuck.

That's right.

Middle one that Lucas is demonstrating is a pike.

Brilliant job.

And the one at the bottom that Lucas is demonstrating is a straddle.

Hopefully you got those right.

So let's look at Chloe's balances now.

So top balance is a star, and the bottom right-hand balance is a straight balance.

Excellent job.

So I've divided these into low balances and high balances.

I wonder if he can work out which one is which.

Great job.

So hopefully you have noticed that Lucas is showing you three low balances.

They are low because they're positioned near to the floor.

And Chloe is demonstrating two high balances, because they're positioned higher from the floor.

Great job.

I've got another example for you now.

So thinking about which ones are low and which ones are high, see if we can work out which of these balances, which categories these balances fall into.

Okay, so Lucas is demonstrating to you three low balances, and Chloe is demonstrating a high balance.

Let's just quickly recap the names.

I'm sure you know these, but it always helps just to refresh our memory.

So top left-hand photo that Lucas is showing you is a.

Front support.

The middle balance is called a.

Back support.

And the bottom balance is called a fish.

And Chloe is demonstrating a shoulder stand.

Great job.

Pause the video now if you would like to practise any of those balances before we move on to learn about pathways.

So a pathway is the direction of movement in a sequence.

I have two diagrams here to demonstrate this.

So on the left-hand side, imagine the gymnast is demonstrating a balance on that green circle.

The grey line shows the direction of their movement, their travel, or we call it locomotion, to the red spot, where she or he will perform another balance.

So that is a straight pathway.

On the right, you have another example, so the gymnast will start in a balance on the green circle, and this time the movement follows a curved zigzag-like direction until they balance again on the red spot.

I've got two more examples for you.

So in this diagram on the left, the gymnast would start in a balance on the green spot, and this time, they would travel forwards, turn 90 degrees, travel again, turn 90 degrees and travel again before balancing on the red spot.

On the diagram on the right, this is another example.

So the gymnast will balance on the green spot, and this one is a curved pathway in a W-like shape.

So they will travel in that direction until they finish on the red spot.

So we will show you some real life examples in a minute showing different directions, but hopefully these diagrams have helped you to understand the meaning of pathways.

Feel free to pause the video, if you would like to have a go at practising different pathways.

So choose a balance, travel in a direction using a pathway, you could use some of these diagrams to help you, and finish in another balance.

So why don't you pause the video and try that with lots of different examples.

Pause the video now and have a go.

Use the diagrams to help you.

So pick a balance, travel in a pathway, and then pick another balance.

Then try this with one of the other diagrams so that you get an understanding of how to link your balances with different pathways.

What is the meaning of levels in gymnastics? Is it option one, high and low balances and movements? Is it option two, balances of different difficulty? Maybe you think it's option three, a grade or level of achievement in gymnastics.

Or is it option four, the grade that we're given in an exam? So in this lesson, one of our focuses has been levels, and hopefully, then, you have chosen option one.

So levels are high or low balances and movements, and we call movements also travel or locomotion.

They are all interchangeable words.

How can we construct an effective sequence? We're going to try and put all of our ideas together to create a sequence.

So I have a diagram here and I want you to use this diagram to construct your own sequence.

So you're going to start in position one using a high balance.

Then I want you to move into a roll and choose whichever pathway you want to, to do that.

Can you create a sequence? I want you to use this diagram to help you.

So I want you to choose a high balance and start in position one.

Then I want you to roll and pick a low balance.

I want you to then stand up and jump and finish with a high balance.

So we did go through rolls and jumps in one of our previous lessons.

If you haven't tried those lessons, it might be a good idea to have a look at those if you need to find out how to roll or how to jump safely, but if you have followed those lessons, then you should know what to do.

Pause the video now and use this diagram to create a sequence.

Here's another diagram, and this time, we're going to practise using a different pathway, and we're going to link our low balances with our high balances using different types of locomotion.

So I want you to start in position one, possibly at the corner of your mat, not too near the wall, and I want you to choose a low balance.

Then I want you to choose a roll and perform that roll to move to position two at the front of your mat, where I want you to choose another low balance.

Then, I want you to safely jump into position three at the other corner of your mat, and that should be a high balance.

Now I want you to spin into position four and finish with a high balance.

So pause the video now and see if you can create a sequence using this diagram.

What makes a good sequence? I've got four options for you.

Is it option one, not considering controlling our actions? Maybe it's option two, linking balances with no locomotion.

Could be option three, linking balances and locomotion.

Or is it option four, linking a series of actions, balances, and locomotion with control, using a variety of levels and pathways.

What do you think? That's right.

Hopefully you picked option four, linking a series of actions, balances, and locomotion with control and using a variety of levels and pathways.

Well done.

How can we use levels and pathways effectively in our sequences? So Chloe is going to show you a sequence now.

You will notice she has used low and high balances, low and high locomotion, and she has moved in a pathway that moves in a zigzag shape.

See if you can notice all those different parts.

Okay.

Pause the video now and have a go at creating your own sequence.

If you have an adult there with you, you could ask them to record you on their phone or an iPad and then watch your sequence and just check that you have all the different components in there, low and high balances, low and high locomotion, and have you travelled in a pathway? Pause the video now and have a go.

Chloe's going to demonstrate another sequence to you now.

I'm showing you this to give you some more ideas of how she has linked together low and high balances, the way that she's used her locomotion to link those, and also how she has used a pathway to create her sequence.

So as you watch this sequence, see if you can notice all of those different elements.

Okay, hopefully you've got lots of ideas now, so I'd like you to be creative, have a look at the sequence that you've recorded or practise your sequence again and see if you can change any parts to improve it further so that you feel really confident that you have a sequence you are proud of.

Pause the video now and have a go at that.

Why is effective nutrition and hydration important? Pause the video now and see if you can think of all the reasons that you know.

So let's start with nutrition.

You need to eat the right foods to make sure that your body is strong and works effectively.

So our diet should mostly consist of carbohydrates.

They help to give our body energy.

Complex carbohydrates are the best, because they release their energy slowly throughout the day.

You also need proteins.

These are the important building blocks of our body, so they help to make our muscles and our bones.

And then you need a little bit of fat.

That's also important because it helps to insulate us, which is good in the cold.

It helps to keep us warm.

That's what that means, but also protects our organs, so it protects our heart and lungs, so a little bit of fat is important, too, and vitamins and minerals.

So eating a balanced diet with the right foods will provide our body with the vitamins and minerals that it needs to function effectively.

This is things like calcium that you find in products like milk and cheese and meat.

Let's focus on hydration now.

So why do you think that's important? Did you know that our body has a lot of water in it, up to 60%? So over half of our body.

What that means is all of the cells in our body have water in them and they need that water to help them work effectively.

Our brain particularly needs water in order to function to help control our body, tell it how to move effectively and tell it how to think effectively.

So water helps our brain to work in a better way, and that water also hydrates the rest of our body, so all of the key cells involved in moving your body need water.

So at the end of this lesson, you are hopefully going to replenish your stores of water and rehydrate yourself by having a drink, but you'll also eat healthily throughout the day, because you're going to need some energy to replace everything that you've used in your lesson today.

We're going to use a technique called bunny breath now.

I'm teaching you this technique as it will help us to relax at the end of our exercise session, but also this is a really good technique that you can use at any point during the day, if ever you feel stressed, because it will help you to relax.

So in a moment, I'm going to start the video.

You will notice Chloe takes some short breaths in and a long breath out.

You can choose to take two breaths or three breaths in.

It's your choice.

But one long breath out.

Watch the video and see if you can copy Chloe.

So hopefully, you'll have noticed the change in your body and you're starting to feel more relaxed.

You can pause the video now, if you'd like to, and practise in more of those bunny breaths, and you will start to really notice the change in your body and how you begin to feel more calm and more relaxed.

Well done.

Time to celebrate and be proud.

You should feel very proud of yourself.

I'm very proud of you, and so are the team at Oak National.

We've done a lot today, haven't we? So our focus was on constructing sequences using different levels and pathways, so we learnt about what those words meant and we exemplified that with some examples.

We had a go ourself.

Then we constructed a sequence and we thought about all the different components within that sequence.

We had some creative time where we created our own sequence, and hopefully you had a chance to reflect on your work, and you might get a chance to share it.

I'm going to share how to do that with you now.

If you would like to share your work with Oak National, you do need to check with your parent or carer first.

If they agree, then they can log on Twitter and tag @OakNational and #LearnwithOak.

I would really love to see some of the sequences that you've created today, so that you can show me how you've used the different levels and different pathways within your sequence and how you've made them really exciting.

I'm sure there'll be so many different ideas, and I would love to see them all.