Hello, my name is Mr Lindley, and welcome to today's PE lesson.

We're looking athletics at the moment, and in today's session we're going to be looking at speed and agility.

Two of the fundamental skills that we are needing for any of the athletics events from the 110 metre hurdles to the high jump, to the long jump.

We do need to keep ourselves safe in today's PE lesson, so if you're unsure of any of the activities, make sure you've got a trusted adult nearby when you start them.

We going to need roughly about three metres by one metre clear area to take part in the activities.

So you might need to move a few chairs, move anything you need to move, that's fine, but make sure it's nice and clear.

But also clear above us, we don't want to bang our heads on anything as we're jumping and moving around, so check above you.

Pop your trainers on.

Please don't do it in just your socks in case you slip.

The floor might be slippery so please check that as well and also wear something comfortable, shorts and T-shirt would be absolutely fantastic.

Put your hair up, if needed and remove any jewellery if you've got any.

Then we'll be ready for action.

As well as the space, we're going to need a few items to help us.

As you'll see from the videos.

I've chosen today one activity, I chose a rolled up towel, and another activity I chose to use two or three ties.

You're going to need something similar, a string might be just as good, but something just to create a barrier to jump over.

You're also going to need a stopwatch.

You can find one of these on your mobile phone.

If you pause the video now, you got the time to go and find those items, and then click resume once you've done that.

[Silence] Today's session we're going to have a warm-up very shortly.

Then there'll be three progressive activities, starting with cross bounce, then moving on to grid jump, before giving you an opportunity with the extension task to be really creative and imaginative.

Then you get have a chance to have a go at the exit quiz.

So it's time for a warm-up.

Make sure your trainers are on.

Jump up, let's get active.

Here we are with our warm-up for today's session.

We're going to start by getting our heart rate going.

So let's just start jogging on the spot, please.

That's brilliant.

Every time I say turn, I want you to turn 90 degrees, but carry on jogging.

So let's turn.

Turn.

Turn.

Turn.

And back facing front, well done.

Keep it going, let's get those knees a little bit higher.

We want to get that heart pumping the blood round.

Giving the oxygen to our muscles, ready for our exercise today.

Let's turn that into twists now.

Let's get twisting that, upper body.

That's it.

Brilliant.

Now, we're just going to start shuffling side to side, with a few side steps.

And we're going to touch the floor each time.

So a little shuffle, touch.

Shuffle, touch.

Shuffle, touch.

Shuffle, touch.

Keep going, let's do 10 more of those.

Come on.

Let's get ourselves moving, and ready for action.

Let's go for another five.

And, right.

Right, let's get down into our break position and start lifting those knees up to there.

Let's get going.

And jump up on your feet.

Let's do the same facing the other way.

Let's go again.

Get those legs up.

And jump back up on your feet.

I think well now, we'll go for five star jumps in each of our four directions.

Here we go.

One, two, three, five, turn.

And turn again.

And turn again.

And back facing forwards.

Excellent.

Now, it's very important today that we think about our hips.

So, back into that position we were in just a minute ago.

I'd like you to pull up one leg right up to your hands.

And then we're going to swap.

With the other foot, and swap again.

And we'll do that swap again.

Brilliant.

Two more.

And last one.

Brilliant.

Staying in that position, we're going to bring that leg up, but this time we're going to open our hips up, to here.

And we're going to lift our arm to the sky, before swapping over, and reach.

Swap, reach.

Swap, reach.

Swap, and reach.

Well done, jump up.

Let's think about those groin areas.

So lift and round, lift and round, lift and round.

Brilliant.

That's it.

And bring it in this time.

That's it, bring it in.

In, in, in, one more, in.

Right.

All about those legs today with our agility and speed work.

So, we're going to gently swing one leg up, and each time it's going to get a little bit higher.

Brilliant.

And then we'll swap.

We're going to use the other leg.

Start a little bit lower.

Swinging a bit higher each time.

Lovely.

And one more.

Superb.

Now, let's going into squat.

Down.

We'll do five of those.

We'll do another few, but this time twisting those hips that we talked about that we're going to be using lots today, in our work.

Lovely.

Two more.

Superb.

Thinking about the top half of our bodies, big circles backwards please.

Lovely.

And do forwards, Just your shoulders now.

Lovely.

And forwards.

Hopefully, you're feeling ready for action.

While you're getting your breath back from the warmup, here's a statement.

A warm up should include a pulse raiser.

I think I mentioned it in the warmup, but is that true or false? Yep, it certainly should.

It is true.

We should always have a pulse raiser to increase that blood supply to the muscles we're about to use more strenuously in the activity we're about to take part in.

Here is a quick keyword for you.

Body control, something really key in today's session if we're going to succeed.

The ability to coordinate movements with precision, absolutely, your body staying perfectly in control while we're jumping over the barriers we create.

The first activity is cross bounce.

You're going to need, perhaps two ties or two bits of string or two rolled up towels for this one.

Have a look at the demonstration, listen carefully to the explanation before you get to have a go yourselves.

Activity one, cross bounce.

As you can see I've found two ties and I've placed them in a cross formation.

It doesn't have to be ties, it could be two rolled up towels whatever you can get your hands on.

Two bits of string, two bits of rope.

Something to make four quadrants and a cross in the middle.

Of course, in PE we like to apply the step process and we've got here, S stands for space, T for task, E for equipment and P for people.

These four things we can adjust, if we want to make things a little bit more challenging or maybe a little bit easier.

For this one, absolutely the E, equipment.

I've gone fairly low to the ground with ties, you could use your rolled up towels, two yoga mats rolled up, whatever you can use to create a bit of height that will make it certainly more challenging.

To start with, I want you to visit each quadrant, but facing forwards, light on your feet.

Just make sure you don't touch each tie in each, make sure you do visit each quadrant.

Get faster.

And faster and make sure you stay in control.

Go round clockwise, go round anticlockwise, experiment which one's faster for you.

Then, start to think, right, well that's a little bit easy, I want now to challenge myself and I'm going to rotate 90 degrees each time I jump to a new quadrant.

So I jumped, rotate, jump rotate and each time I can still stay in control, light on my feet, but of course, don't get too dizzy as you do it.

Well, if you could do 90 degrees, have a go eventually at 180 degrees each time you jump into a new quadrant.

I'm facing forwards now, I'm facing backwards, facing forwards, facing backwards, forwards and so on.

180 degree turns.

Experiment with those.

Get faster and faster.

But remember, stay in control, stay light on your feet.

And if you're feeling really adventurous and you want to challenge yourself, then try one footed, hopping.

Hopping to each quadrant, with or without rotation, try both see what it's like.

I'll try without rotating first.

Maybe then I can control it, if I can rotate.

Yes.

There's all sorts of variants you can try with that.

Be creative and get experimenting.

So there you are.

That's the activity.

You can press pause and have a go yourselves.

If you need any extra information, it's all on this slide here for you.

Once you've had a go, once you've got a few goes, click resume and we'll be able to move on.

Here's another keyword while we get our breath back from that one.

Rotation, when something turns or spins around a point located at its centre.

On that one of course, you were rotating around the centre of that quadrant.

So well done.

Onto activity number two.

This is grid jump.

I use four ties for this one to make a three by three grid.

As you'll see in the demonstration.

Have a watch, before again, it'll be over to you.

Grid jump now.

I've created a three by three square grid using my ties again, if you can use string, rope whatever you can getting hands-on.

But you need to create at least three by three to give yourself a bit of a challenge.

I'm trying to try and visit each square of the grid as quickly as possible, but staying in control and staying balanced.

I might try and experiment going sideways first and then I've completed the grid all while I- or should I go forwards and backwards? Is that quicker for me to stay in control without touching any of the ties.

Once I've got used to that sideways, diagonally whatever works for you.

I'm then going to need my timer.

I'm going to try and time myself, for 30 seconds.

How many grids can I complete in 30 seconds? Now this is our step process we talked about earlier, S for space, T for task, E for equipment, P people.

How we can change things to make it a bit more challenging or if we're finding it quite difficult we can make it a bit easier.

For this one, such your focus on for you to get to every, every square it might be P people.

Could you find someone in your household who could be your timer.

Help you, motivate you and encourage you as you go.

That might be quite good for this one.

After you've had a go at doing that, get your breath back and try and repeat it and improve your score, improve your time.

After that, again be creative.

Could you do this, one footed? Visiting each quadrant, each square without touching the ties? Time to pause the video, for you to have a go.

All the information is on this slide in case you've forgotten anything.

Good luck and click resume once you've had a few goes at this.

Here's a question.

What supports good body posture? Think about how you're performing in that grid jump.

There's more than one option, that is correct here.

So have a look.

Option one, head, trunk and thighs were in a straight line.

Your chest was high and forward.

Got an arched back.

Did you have a flat abdomen? Which of those three applied having good body posture in that last activity? It was in that fact those three.

All of those would have helped good body posture.

One more keyword for today.

Mobilisation, making something capable of movement.

That is our hips today.

We worked really hard in the warmup, and activity one to rotate those hips.

Even more now in the extension task, because you're going to be jumping 180 degree turns, 90 degree turns.

Check out the demonstration, listen to the explanation before you get a chance to be creative yourselves.

So here we are with the extension task, you just completed that by going in a forwards motion around the grid.

Now, can you think of different ways perhaps you can manipulate yourself round the grid? Maybe twisting and turning on 90 degrees each time you complete one square? Or could you do 180 degree turns? On each quadrant? Like, so? It's up to you.

It's a chance for you to be creative.

You to be imaginative, and challenge yourself at trying to complete the grid as quickly as possible in those different ways.

Thinking about our step process that we mentioned earlier this should be a good one to maybe with S for space.

Could you extend your grid to make it a little bit bigger, a bit more of a challenge to jump between the squares or maybe even the task.

Can you, set yourself a challenge on one foot turning 90 degrees each jump.

That'll be really two good ideas to give yourself a challenge, as well.

So, it's over to you for this one.

Be creative, be imaginative.

Work, your hips, work the body and good luck.

Pause the video and click resume once you've had a go.

Here's a statement for you.

A strong core helps with body control.

Is that true or false? That is indeed true.

Using our core muscles or our abdominals, helps to have strong controlled body.

And we need this, not just in athletics, but in other sports.

And just generally as we live our lives, walking, running and moving around.

In today's session then what were the learning outcomes? Well, we've developed about our speed and agility, but also thinking skills.

We've been jumping, accurately with agility and speed.

We've had to think about our tactical awareness.

Which will help in our game situations.

And also we've thought about our focus and concentration so much in this one can achieve personal bests.

Hopefully you've enjoyed yourself.

You've certainly been active.

Well done.

I look forward to seeing you in another athletics lesson soon.