We need to know how to stay safe in this lesson.

First, a parent or trusted adult should be with you throughout the lesson.

The lesson should take place outdoors.

Ensure there is space for you to work safely, including overhead, wear trainers, and please make sure they are laced up or the Velcro is attached properly.

Make sure the ground, the floor is not slippery.

Wear comfortable clothing, tie your hair up, if needed, and remove any jewellery.

Pause the video now if there is anything you need to get ready.

The equipment you will require this lesson is PE kit, so T-shirt, shorts, tracksuit bottoms, or leggings, trainers, because it's outdoors, long sleeve top, if it's a little bit cold.

If it's got a zip, make sure that it is zipped up to the top so the zip's not flailing around.

And then I've put a ball and a lawn, but if you haven't got a lawn, a yard, a patio, the local park, any of those would be okay, and then cones or similar.

Hello, my name is Mr. Frapwell, and you've already seen in the top right-hand corner of the slide.

But I'm here to work with you today to answer the question, how do I keep my focus when my muscles are aching and I feel tired? And in this lesson, we will move from ball handling skills to kicking skills.

And in terms of keeping our focus, we will look at external distractions and internal distractions and how we might overcome those.

I will be asking you to undertake a challenge in terms of continuous activity, where you will feel the effects of that and understand how our bodies help us and protect us.

I look forward to that challenge.

Another couple of slides, and I'll see you outside when I've changed for the warm-up.

The lesson is structured in four parts.

The first part is the warm-up.

The second part, we will look at developing focus.

The third part, we will learn about listening to our bodies.

And the fourth part is the cool-down.

In this lesson, there are three keywords.

And during the lesson, in each section, we will introduce those keywords and use them appropriately in a physical education context.

The first keyword is focus, and focus helps your attention clearly and presently on the task at hand.

And focus can be internal or external.

The second keyword is lactic acid, and lactic acid helps your muscles produce energy, but it also helps protect your muscles from overdoing it and you getting yourself injured.

And the final keyword is recovery, and recovery just means what you can do to help your muscles after exercise.

For the warm-up, we will look at ball manipulation, but we will also introduce our first keyword, focus.

So for the warmup, just like we've done for our ball handling skills and focused on ball manipulation, now going to do the same for our kicking skills.

And I've just put out an area on the grass, but it could be in a yard, it could be down the local park.

It doesn't have to be on grass.

First of all, you're just going to move around the area using different parts of your feet and using both feet.

So the outside of the foot.

Inside, inside, outside.

You could use the underside of the foot and the side of the foot, both feet.

I can use my heel.

I can use my toe.

I can use my laces.

You're using all parts of the feet, just moving around your area, controlling the ball.

So we're going to mobilise our joints a little more.

Nice over our shoulders.

We're just going to swing the ball forwards and back.

Back as far as we can, When you tried that one, roughly waist height, I just want you to bring your knee up and across to the ball each time.

You can do these with me.

Then we're going to, roughly shoulder height, bring our feet up, leg slightly bent, and we're mobilising the hips more.

Just work on those three mobilisation activities for one or two minutes.

What I'm going to do now is show you four different activities that you can do as part of moving around with a ball, and you will need to focus.

You really need to concentrate on the activity you're doing because it demands agility, it demands balance, and it demands coordination.

And you will have to focus.

The first of those activities is 10 step-ups on the ball.

One, two, three, four, five, six, seven, eight, nine, 10.

And you're just going to tap your foot on the ball each time.

The second activity is what I call a ticktock, and you're just going to move the ball between your feet using the in step each time.

And I want you to try and go for six.

So I'll demonstrate that more quickly.

One, two, three, four, five, six.

You need to be on your toes and coordinate left and right leg.

The next activity, you will go down on one knee on the ball, you will pivot and then put the other knee on the ball.

And I want you to try and do that six times, coordinating, and balancing, and also using your agility coming up, moving down to coordinate and keep your body balanced.

The next activity, when you're moving around, is leave.

You leave the ball, go to any side of the area, come back to the ball.

Leave, go to the side or a corner, come back to the ball.

So what we're going to do now is put those four activities into our warm-up and you can call out to yourself or the adult working with you can call out any of those four activities.

Moving around the area using different parts of your feet.

Leave, I'm going to leave the ball, run to this side, get the ball again.

Different directions, different parts of the feet.

Knee, one, two, three, four.

I need to focus, five, six.

10, one, two, three, four, five six, seven, eight, nine, 10.

Ticktock, one, two, three, four, five, six.

Pause the video now.

Focus so you get your agility, balance, and the coordinated movements consistent.

Do that for three or four minutes.

Well done if you've managed to keep your focus, especially on the coordinated activities, which also required agility and balance.

Well done on keeping your focus, your concentration, when you were thinking about and performing that movement.

Two with Mr. F.

Ready? Ready? So here's a recap question for you, and only one of the options is correct.

How can focus help your practise? Option one, focus helps us daydream.

Option two, focus helps us get distracted.

Option three, focus helps us get things wrong, or option four, focus helps us pay attention to the environment, how we feel, and our next decision or skill.

Pause the video now if you need some thinking time.

And if you answered option four, focus helps us pay attention to the environment, how we feel, and our next decision or skill that we're going to do, that is correct.

Keep your focus.

In this section of the lesson, I will teach you how to develop our focus, which in turn should improve our practise.

Let's focus some more.

In this section of the lesson, we're going to learn more about focus.

And when we've learned more about focus, we can then look to improve it.

Before we look at the focus, I'm going to show you the activities you're going to do.

The first is 10 step-ups on the ball.

And we can do those 10.

We can repeat the 10.

So we can end up doing 20 or 30 or 40 or 50.

You can set your own challenges.

The second activity is what I call a drag push.

You drag the ball back and push it forward.

Drag it back, push it forward.

Drag it back, push it forward.

Drag it back, push it forward.

And you can do 10 of those.

And then you can use the other foot.

And I've called these drag it back, pushing forward linear because it's going straight.

The third activity is dragging back and move it away, so the ball describes the shape of a V.

It comes in that way and goes out that way.

I now change legs.

My left leg comes across, drags the ball back.

I turn my leg out.

Push the ball out that way.

It's described the shape of a V.

Drag back, push out.

Drag back, push out.

Drag back, push out.

Drag back, push out.

Drag back, push out.

Drag back, push out.

For this fourth activity, you want to do two with the out step, one with the in step, then two with the out step, one with the in step.

Two, and then one.

Little toe, little toe, big toe.

Little toe, little toe, big toe.

Little toe, little toe, big toe.

And the fifth activity is the same we did it in a warm up, but you can do it with like travelling this time.

Ticktock, but I think in the warm-up I said six, this time, 10.

One, two, three, four, five, six, seven, eight, nine, 10.

Those are the four activities you're going to do, but we need to focus, because it requires a lot of coordination.

And to get that coordination, we need to be in balance and we need to be agile so that we can adapt and stay in balance and stay coordinated.

You can have, external focus is where I'm thinking, "Right, yeah, I'm going to focus on the ball." But I can get distracted by church bells going off, by cars going by, by trains on the train track going by, by birds singing.

All that can distract me, so I need to put those external distractions out of the way.

It could even be someone talking to you like your adult, they could be distracting you.

So, internally, you can also have distractions.

You may be thinking to yourself, "Well, this is difficult.

I can't do this." And that internal distraction can help prevent you performing the activity so that it's fluent and so that it's precise and so we get consistency.

So we need to be positive.

So get rid of those external and internal distractions.

And I want you to mentally rehearse it first.

So, as part of our plan, perform, evaluate process, you are going to plan it through, think it through, mental rehearsal.

I'll be thinking, for example, I've got to balance on my leg.

I've got to drag the ball back and I've got to kick it forward.

Put it back, kicking forward.

Put it back, kicking forward, put it back, kicking forward.

And then I'm maybe even saying that to myself as I'm performing it.

So, internally, we can think positively and mentally rehearse, then do it.

Stay positive, challenge yourself.

Pause the video.

Off you go.

Here's a quick recap to see if you've been focusing.

Only one of the options is correct.

An example of an internal focus is which of the following? Option one, mental rehearsal of a skill.

Option two, noticing how cold or warm it is.

Option three, listening to another person.

Or option four, noticing the weather conditions.

Pause the video now if you need some thinking time.

And if you answered option one, that an example of an internal focus is the mental rehearsal of a skill, that is correct.

All the other options are examples of an external focus.

In this section of the lesson, we will learn about listening to our bodies.

And in particular, we will learn about lactic acid, our second keyword.

In this section of the lesson, we're going to learn to try and keep our focus when we are tired, when our muscles are tired.

And our muscles start feeling tired because of the production of something we call lactic acid in our bodies as a result of not enough oxygen getting to our muscles to turn into energy for us to keep moving.

And I want you to experience that first by putting your hands in the air as high as you can, and then clasping and unclasping your hands 10 times as fast as you can when I say go.

Go.

10 times.

Go again.

Go.

Go.

Do it as fast as you can.

Go.

And I don't know about you, go, but it's starting to feel difficult.

Your hands and forearms are starting to feel tired and that is because the absence of oxygen starts to inhibit your muscles.

So although it feels strange and although it feels tiring, it's also a good thing because that prevents you from doing too much and then really hurting your muscles.

We're now going to make that a whole body activity, not just hands.

So I've got my marker here, as laid out on the pause slide, and I've got marker A, marker B, marker C.

It could stand for agility, balance, coordination.

You're going to sprint to A and back, B and back, C and back, and then you take your ball to A and back.

Keep focus, keep control of the ball.

Now you sprint to B and back.

C and back.

A and back.

And the ball now goes to B and back.

I now sprint to C and back.

A and back.

B and back.

And the ball goes to C and back.

Pause the video now, work on that, follow the instructions from the pause slide.

Give it your all.

Come on.

After that workout, we're going to go straight into the cool-down and learn more about what is happening to the lactic acid in our bodies and introduce and learn more about our third keyword, recovery.

Well done.

After that, I want you to walk it off.

Just walk off, walk off, and listen.

We're straight into the cool-down.

When you work hard like that continuously and no rest, sometimes your chest can feel tired, almost a burning sensation with the air going in and out of your lungs so quickly.

You might even feel tired in your legs, like we felt tired in our hands.

So if you didn't keep your focus when you were tired, you might have forgot which cone you were running to next, or you might've forgotten which cone you had to dribble the ball to next, not just maybe losing control of the ball.

So the focus on the planning, the focus during the performance and keeping that focus is really, really important.

So, the more we do physical activity like that, the easier those activities become and the better we become at keeping our focus and our control on the ball.

So the more activity we do, the more sport that we play, the better our bodies become at dealing with that feeling of tiredness, and you enjoy it more.

Your heart rate and breathing rate should be getting back to normal.

And we're just going to stretch off now.

Our arms, because we worked our arms hard, right and left arms. Remember to hold each stretch for seven to 10 seconds.

Stretch.

Change arms. I'm going to stretch the side.

Then quadriceps.

Hamstring.

And then calf.

So each of the stretches I've shown you, practise those, perform them for seven to 10 seconds.

So, well done on your cool-down.

And because we went straight into the cool-down, well done on attempting to keep your focus when your body's got tired.

Now we've relaxed a little, there are other things that we can do to help our bodies recover.

So not just jogging and walking, not just stretching, but we can have food, and that helps give our bodies back energy and helps our muscles recover, but we can also drink water, which is important to rehydrate our bodies, because we will use that water when we are exercising continuously like that.

But what we also know is that we can help our bodies recover by having an ice bath.

Now, I'm not going to have that, and I'm not suggesting that you necessarily do it, but we know some top sports people, some top athletes often use an ice bath because it gets rid of all the waste products from lactic acid in our muscles and helps them recover quicker.

Very well done.

Three with Mr. F.

Ready, ready, ready? Here's my recap question for you.

Why is lactic acid important in intense activity? And only one of the options is correct.

Option one, it helps our recovery.

Option two, it helps our muscles produce energy and it protects us from overdoing it.

Option three, it makes us tired.

Option four, it helps us to focus.

Pause the video now if you need some thinking time.

And if you answered option two, it helps our muscles produce energy and it protects us from overdoing it, that is correct.

Well done.

The second recap I have for you is a true, false recap.

So, in addition to a cool-down, recovery can be helped by drinking water, eating, and taking an ice bath.

Is that true or false? Pause the video now if you need some thinking time.

And if you answered true, that is correct, because all those three things, drinking water, eating, and having a nice bath, all help your body and your muscles recover.

Thank you for working with me today and learning about how we can keep our focus when our muscles are aching and we are tired.

My muscles were certainly aching and I was certainly tired, but we can keep our focus by mentally rehearsing activity, by shutting out negative external and internal factors.

And we learned how our body produces lactic acid, which tries to help our muscles keep working.

But at the same time, the lactic acid also prevents us from overdoing things so that we don't get injured, or we don't feel too tired.

But most of all, we learned that everybody experiences those effects of exercise, especially continuous exercise, and over time, our bodies adapt so that we can do more and we can enjoy physical activity and physical education more.

Great effort today, really impressed.

Three with Mr. F.

Ready, ready, ready?.