Hi, it's Mr. Roberts again, and this is lesson four of the year five athletics unit, and the focus of today's lesson will be the heave throw but it will also go alongside a really good warm up, a dynamic warmup, and a really good stretch to finish off the lesson, so let's get on with it.

Okay.

Can I just remind you that for athletics lessons you must have a grownup with you.

Maybe you could even get them to join in.

You need to make sure the lesson takes place in a space that's big enough for you to run around it.

That should really be outside, if you can find an outside space.

Make sure you've got enough space for you to work safely in, especially above your head.

Use non-slip trainers on your feet.

Make sure the floor is not slippy and wear comfy clothing and have your hair tied up, if you've got long hair, and remove all jewellery and that applies for all of our athletics lessons.

Right.

So we need to get some equipment to make this lesson work.

So we've got three episodes.

Episode one is the warmup.

And for that, we just need to get numbers one to 12 on separate bits of paper or separate pieces of card.

So 12 pieces of card.

First piece is number one all the way through to numbers 10, number 11, and number 12.

So 12 pieces of card or paper with 12 numbers on it.

An alternative could be, if you've got them, some playing cards.

The main part of the lesson is a throwing lesson.

For that, we've got four pieces of apparatus or pieces of equipment we need.

Number one, we need a ball to throw and that needs to be something quite heavy.

So it could be a basketball, or football, or a netball.

We also need a target, and I would suggest you use a towel, or a hoop, or a newspaper.

We need a chair to sit on or sort of a bench.

And we also need a bag, a polythene bag, or a shopping bag.

And for our cool-down or a warm down, we either need a towel or a hoop, and that is all.

So that's the apparatus or the equipment you need in today's lesson.

Pause the video, go and see what you can find, and when you've got the apparatus you need or the equipment you need, come back to the video and start up and we'll see how we get on.

Okay, so there's three parts to this lesson.

The first part is a warmup and that's called round the clock stretching.

The main part of the lesson is the throwing session and that's called heave-ho.

And then the final part of the lesson is the warm down or the cool-down, and that is called hoop stretching.

Okay, so we've got two key words in today's lesson.

The first keyword is fitness or physical fitness and that is the state of health and wellbeing and your ability to perform sports and physical activities efficiently.

And the second key word is heave and that's just a throwing style in athletics which is transferable into other sports, but it's actually uses two hands.

Right.

So the first part of the lesson is the warmup or the energizer, and today it's going to be a dynamic stretch.

And what are you going to do is you're going to do round the clock stretching, and I want you to set this up and you're going to imagine that you're in the middle of a big clock face and you've got number 12 in front of you, six o'clock is behind you, three o'clock is to your right, and nine o'clock is to your left, and you're standing in the middle of that clock face.

Now what you could do if you're going to struggle with where you, where the numbers are.

So if you need to remind you or you need a bit of a prompt on where the numbers are, you could actually have numbers one to 12 written down on pieces of paper and actually scatter them around you in a circle, or you could even use playing cards.

And that, they're just ideas to help you, if you need it, but it's not absolutely vital.

Now it's really important on any stretch that you have good posture and your back must be straight.

So one thing you could do is you could hold a ball with straight arms in front of you.

And as you can see on the photograph on the video, you've got a little boy standing inside an imaginary clock face with those numbers as I described, and he's holding a board right in front of him with his back straight and he's looking straight ahead.

So what I'd like you to do is set that up, and when you're ready, come back to the video and I can explain to you exactly how we must do this activity.

Okay, so this is called round the clock stretching and it's really easy to set up.

You've stood in the middle of this imaginary clock.

You've got 12 o'clock in front of you, six o'clock behind you, three o'clock to your right, and nine o'clock to your left, as I described, and what's going to happen is the adult is going to call out times of the day to you.

And you're going to stand up straight with that ball held out in front of you with straight arms. And if they shout out, for example, 12 o'clock, you're going to lunge forwards towards 12 o'clock with just under a full stride, but you must must leave your other foot where it is.

So you lunge forward with your right foot and your left foot stays planted in the middle of this imaginary clock, and then you go back up to standing still and standing straight up.

If they shout out three o'clock, then you go to the right at 90 degrees, hold it, come back up, stand up straight.

If they shout out six o'clock, then you go backwards, and you stretch your leg behind you.

It's your right leg that goes behind, your left leg stays still in the middle, and then you come back up to standing in the middle of the clock.

And if they shout out nine o'clock, then your right leg stays where it is, your right stays planted in the ground, and it's your left foot that goes out to the side.

You hold it and then come back up to the middle.

It's really important you keep your back straight.

So good posture is vital to this, and that's why you've got that basketball held out in front of you to keep your back straight and you look straight ahead.

Okay? Okay.

So around the clock stretching.

You've got a little boy now, I'm going to demonstrate to you very simply how to do this active.

I want you to watch how he's done it.

So as those times are called out, he gently and under control does a lunge in that direction but he always returns back to the middle before the next time is called out.

So the adult who's with you must be patient with you and they must ensure that you're standing up straight before they call out the next time.

What I'd like you to just start off with is just do those four main numbers that are on the clock.

So 12 o'clock, three o'clock, six o'clock, and nine o'clock.

Then have a rest, and the next challenge would be to see if you can do all 12 numbers around the clock.

So you go to, obviously, one o'clock, then two o'clock, three o'clock, all the way around until you get to 10 o'clock, 11 o'clock, and finishing up with midnight.

That's your challenge.

Pause the video, go and have a go at it.

Make sure you do it well.

And when you're happy and you've had a recovery and you've had a drink, come back to the video and we can get onto the main part of the throwing lesson.

Okay, so the main focus of this lesson is the heave throw.

The heave is where the fourth principle type of throw that we have in athletics.

And the heave ultimately becomes the basis of hammer throwing.

But we're not going to do hammer throwing today.

We're just going to keep it really, really simple.

I'm going to show you the very basic progressions that even the top Olympic athletes, when they learn to throw a hammer, this is where they would have started when they were your age.

And what you're going to do is you're going to set it up as follows.

So it's really easy to set up.

You will need a target, and that, like the other throwing activities, is going to be a flat target on the floor.

And I'm going to suggest you use a towel, or a newspaper, or a hoop, but it must be on the floor, and it must be seven metres.

That's seven big strides away from your throwing line.

The next thing you must do is you need to get a chair, and it must be a stable chair.

Now on the video or on the photograph you can see that I just simply used a camping chair, and that's, that's stable.

It's not going to fall over, particularly in someone's sitting on it, but you need a chair, and you needed a ball to throw, and the ball that you need is going to be either a basketball, a football, or a netball, something which is a little bit heavier than a normal tennis ball, and something you can hold with two hands.

So, set it up, when you set it up, come back to the video and we can move on and actually show you how to do this, and I can give you some advice about how what good technique might involve Right, so the way this activity works is you're going to sit on the chair, and you're going to hold the ball with straight arms between your shins.

So you're going to be leaning forward.

Your bottom is on the chair.

You're leaning forward, and you're holding a ball with straight arms between your shins with your feet wide apart.

And the challenge for you is you're going to throw the ball with a swinging action from that position, and it must come down and land on the towel.

So what will happen is you will swing your arms forward.

And as the ball suite goes from a low position to a high position, just like in the other throws, you going to release the ball as high as possible.

And in the process of doing that, you're actually probably going to leave the chair.

So you will actually be standing up when you release the ball.

That will be good technique.

So that's how you're going to do it.

And I'm going to give you some top tips, but if you look at the video, just simply, you can see a little boy just demonstrating to you, very simply how this activity works.

So he's sitting in the chair, he swings the ball forwards from between his feet or between his shins, and his body weight goes with the ball, and it helps him stand up.

So he's only, by the time he releases it, he's fully stretched out, and he's extending himself towards the target.

So he's reaching towards the target as he releases the ball.

Okay.

So we've got some top tips to help you as you become good at this activity.

The first top tip might be if you're struggling to hold the ball, or struggling to actually get the ball away properly what you could do is you could put the ball into a bag.

Put the ball into a plaster, into a plastic shopping bag.

And when you're throwing it, rather than holding the ball, hold the handles of the ball.

The other thing you must do is remember any throwing goes from a low position to a high position.

So you swing the ball from, by your feet, or by your, by your shins.

But when you release it, you're going to be standing up because it's got to go from that low position to a high position, and you're going to be fully extending your arms, and your elbows, and your wrists, and your fingertips, as you release that ball.

And we want the ball to leave you going away fast and high to come down onto the target.

Okay.

Have a little practise.

And when you've had a few practises, come back, and I'm going to tell you a challenge and how we can make it a little bit more competitive to get you really working, and get you to really enjoy the progressions you're making.

Right, so your challenge is you're going to throw the ball with a heaving action from the chair, and it's going to land on the towel, and you've got to try and do that, so it lands on the towel, three times in a row.

What I would suggest you have is your, the adult who's with you stands on the other side of the towel and every time it lands they're going to catch it or retrieve it, and they're going to roll it back to you.

So you don't have to get out your chair and go and fetch it on every occasion.

So you're trying to make it land on the towel on three occasions in a row.

And you've got to try and do that five times.

If you find it's really tough, there's nothing to stop you from moving the towel.

You can move the towel in.

So instead of having it seven metres have it at six metres, or even five metres, or move it out.

Take it out to eight, or even nine or even 10 metres if you're really getting good at it.

But you're trying to make the ball land on the towel.

Accuracy is more important to us than just having simple power at the moment.

So, stop the video, go and have a practise.

See how you get on and your challenge is to try and hit the towel on three goes in a row on five occasions.

When you've done that, and you're ready, come back to the video, make sure you have a good recovery afterwards, make sure you get a drink, come back to the video, and we can talk about what we can do to make it even harder or what we can do to make the technique a little bit more like hammer throwing that you might see in the Olympics.

Right.

So what we're going to do, we're going to move on now to a new progression.

We're going to try and push you, so you throwing the ball with something a little bit more similar to the hammer technique that they would throw in the Olympics.

So what you're going to do is you're going to stand up with the ball by your hip.

Now I'm right-handed so it goes by my right hip, and I'm standing sideways onto the target.

So my left shoulder, and my left hip, and my left foot are all pointing towards the direction that I want to throw this ball.

And the ball is with both hands held by my hip.

And what I'm going to do is I'm going to swing the ball, and it's going to go from that low position.

And I'm going to release it very, very high, so it goes up past my shoulder, and when I let go, my arms are straight and my body will have turned around, so I'm actually now facing the target with a balanced position, with my arms straight.

So it goes from low to high.

So that swinging, heaving action from by your hip, the power comes from your legs, and you're heaving the ball from a low position to a high position of release where you're actually facing your target.

And let's see how you get on.

I'm going to show you a little video, and I'm going to talk you through what the little boy is demonstrating.

Now, as you can see on the video, he throws the ball from, by his head.

Now he's actually left-handed.

So he's throwing it by his left hip and it's his right shoulder that's pointing towards the direction of throw.

And as you can see, he swings it with straight arms from a low position by his hip or his thigh, and he's releasing it very, very high above his head and that's heaving action.

And as you can see, I'm showing you initially in half speed, so it's in slow motion, and then if you watch it here, then repeats it, but it's actually going to be at quarter speed, so you can see it twice.

Watch the technique, watch how he does it.

Now on this particular occasion, I don't think you need to worry about a target.

Your main challenge is to throw it straight in front of you.

So have the adult who's with you, standing away from you, and we want to make sure it bounces before it gets them.

So you're going to need quite a big space to do this activity.

Have a practise, and I'm going to let, I'm not going to give you a challenge on how many times or how many targets you must hit.

I'm just going to say, go away and do this for between five and 10 minutes, and see how you get on, and when you're happy with your technique and you can do it consistently, come back to the video and we could talk about what you've just done and we can move on towards the cool-down of the lesson.

So you've done really well with your throwing, and you did really well with your warmup, we now need to do a cool-down, and the cool-down we've got in mind for you today is really simple, it's called a hoop stretch.

Now I've suggested using a hoop, and I will talk about a hoop, but it doesn't have to necessarily be a hoop that you use.

You've already used a towel for your throwing lesson, so why not just simply use a towel again.

And what you have to do is you're going to get into some various positions, but you must always have your feet inside the hoop or the towel.

Now I'll keep mentioning the hoop, but that's only to keep it really simple.

So, for example, you must come up with a stretch where you've got your feet inside the hoop, and you could have your hands on the ground outside the hoop.

So it could be a simple press-up position, where you've got feet on the ground, hands on the floor, and you've got your back straight.

So it's almost like a plank, and you hold it for five seconds.

When you've done your stretch, you come up and you stand up straight again inside your hoop or standing on your towel.

You could maybe, for example, start, stand up straight and do a pencil shape, a tall, pencil stretch.

Again, hold for five seconds.

And I want you to see if you can come up with a variety of different stretches where you've got at least one foot inside the hoop, and, or at least one hand touching the ground outside the hoop.

So as you can see on the slide below where I'm talking, you can see a number of different illustrations showing the sorts of stretches that you could do, but remember it's for five seconds.

And I want you to really feel as if you're extending your body, with your toes pointed, and your hands and fingers pointed.

Have a go, see how you get on, see if you can come up with five or six different stretches, and see if you can repeat them all either twice or even three times.

And when you're ready, and you've had a bit of a recovery, and you've had a drink, come back to the video and we can talk about how the lessons gone, and I've got a couple of questions to ask you about what you've learned in this lesson.

Hey, excellent stuff today.

You've done three really successful learning episodes.

You did a really good warmup.

And if you remember correctly, that was a dynamic stretch and it was using what I call clock face stretching.

You then did a throwing episode which was where we were looking at the heave action, And you're introduced to the heave action from a simple technique from a chair through to actually throwing from a standing position from a low position to a high position, which moves into eventually hammer throwing and other sports which I mentioned in the lesson.

And then you did a really good cool-down which we call the hoop stretch.

So if you remember at the start of the lesson I gave you some simple key words or key phrases.

And the first key phrase I gave you was physical fitness.

And my question to you is what do you think are the main types of fitness that you would need if you're going to be successful, and if you're going to be efficient, and if you're going to enjoy physical education and sports as much as you should? So I believe there are five types of fitness.

I think the adult who's with you and has been with you throughout these lessons, they can help you, see what you can come up with, five different types of fitness that you will need.

And remember, they're all trainable.

So the more physical activity you do, the better your physical fitness will be, and that's really important.

And you must never forget that because physical activity must be an integral part of your life every day.

So challenged you, come up with five different types of physical fitness and I'm going to give you a few seconds to think about it.

Pause the video, and then go away, see what we can come up with, no cheating.

So Google is out of bounds and then come back to the video and I'll share with you what I think are the main types of physical fitness that you would need.

Okay? So pause the video now and then come back when you're ready.

Hey, so you're back.

Well done.

So what type of fitness have you come back with? Hopefully you've got a list of five different types of fitness.

Let's compare our lists.

So my first type of fitness was cardio.

Cardio is also known as aerobic fitness, or it could be known as stamina, but it's basically the fitness of your heart and the fitness of your lungs, and your ability to perform for sustained period of time.

The second type of fitness on my list is strength, and strength is your ability to apply a force or to work against a resistance.

So the stronger you are, the more force you can have.

So you'll be able to throw a ball further, or you'll ever jump higher.

The next type of fitness was flexibility, and flexibility is your ability to have movement or pain-free movement around your joints.

And all of these are trainable.

The more physical activity you do, the more fitness you will have, and flexibility can be improved by stretching.

And so that's where it's always important that you've got stretching as part of your physical activities, as part of your warmups or your cooldowns.

The fourth type of fitness I had was balance, and balance is simply having control of your body and having good posture.

And my final type of fitness was coordination and coordination is, is basically having smooth and accurate and precise movement.

And so being able to perform lots of skills and techniques with accuracy and with precision, and that's coordination.

Now, what's really important is all of these types of fitness are improvable by doing lots of physical activity.

So the more physical activity you have in your life, the more fitness you'll have, and that's really important.

So you've got to make sure that physical activity is an important part of your life every day.

So well done, you've done really well during this, this unit of four athletics lessons and you've done the four different types of throw.

And what you must remember is that athletics is a vital sport and all of the skills that you've done are transferable into other sports as I discussed, and you've done very well, so well done.

And I look forward to catching up with you at some point in the future.

So stay safe and keep fit.