🤸

Lesson 3 - Engaging the Core

Core Strength & Sequences

•

Year 4

•

Gymnastics

•

45 min

Big Question

How does engaging our core muscles help us perform better gymnastics movements?

Learning Objectives

To identify and strengthen the core muscles that support front and side support positions
To participate effectively in a mini Tabata series to build core strength
To understand the importance of core engagement for stability in gymnastics

Key Outcomes

Students will demonstrate understanding of core muscle groups and their functions
Students will complete a structured mini Tabata series with proper technique
Students will explain how core engagement improves their gymnastics performance

Equipment & Resources Required

Mats

1 per student (30)

Arrange mats in grid formation with adequate space between each mat

Alternative: Towels or carpet squares for floor exercises

Timer

Visible to all students, with audible signal for intervals

Alternative: Smartphone timer app or online interval timer

Tunnel Systems

Volume appropriate for clear instruction delivery

Alternative: Portable speaker or tablet with motivational music

Sun Markers

1 set

For recording exercise names and student scores

Alternative: Flip chart paper or demonstration area

Key Vocabulary

Core muscles

The muscles around your trunk and pelvis that provide stability and support

Engaging the core

Tightening and activating your core muscles to provide stability during movement

Tabata

A high-intensity exercise format with short work periods followed by brief rest periods

Front support

A gymnastic position where the body is held straight and supported on hands and toes

Dead bug

A core exercise performed lying on back, moving opposite arm and leg whilst maintaining core stability

Stability

The ability to maintain control and balance during movement or when holding a position

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic understanding of different muscle groups
Experience with simple balancing activities
Familiarity with basic gymnastic positions

Current Skills

Core muscle identification and engagement
High-intensity exercise participation
Stability and support position techniques

Next Steps

Application of core strength in complex gymnastic sequences
Independent design of core strengthening routines
Integration of core engagement in competitive gymnastics

Milestone Indicators

Consistent maintenance of core engagement during exercises

Improved stability in front and side support positions

Ability to explain core muscle function to peers

Key Teaching Points

Core muscles act like a strong belt around your middle providing stability
Quality of movement is more important than speed or repetition count
Tabata format builds mental toughness as well as physical strength
Core engagement directly improves gymnastics performance and safety
Everyone has different starting points and that's perfectly normal
Breathing correctly during exercise helps maintain performance
Personal progress is more valuable than comparison to others

Common Misconceptions

That core muscles are only the visible 'abs' - actually include deep stabilising muscles
That harder/faster always means better - technique and control are priority
That some students 'can't do' these exercises - everyone can participate at their level
That Tabata is only for fit people - it's scalable for all abilities
That you should hold your breath during difficult exercises - breathing is essential
That core strength only matters for advanced gymnastics - it's fundamental for all movement

SEN Adaptations

ADHD

Frequent activity changes, clear timing signals, movement breaks between explanations, positive reinforcement system

dyspraxia

Simplified movement patterns, extra practice time, peer buddy system, focus on effort over perfection

autism spectrum

Clear routine structure, visual schedule of lesson sections, quiet space available for regulation if needed

visual impairment

Clear verbal descriptions of all movements, tactile guidance for positioning, partner support for spatial awareness during exercises

hearing impairment

Visual demonstrations of all exercises, hand signals for timing, written instruction cards available

physical disability

Chair-based modifications for all exercises, resistance band alternatives, adapted timing for individual needs

Cross-Curricular Links

English

Learning and using subject-specific vocabulary, explaining concepts to peers, following complex instructions

Maths

Counting repetitions, timing intervals, measuring improvement through data collection

Science

Understanding of muscular system, effects of exercise on body, heart rate monitoring during activity

PSHE

Perseverance through challenge, supporting others, recognising personal limits and appropriate challenge levels

Teacher Guidance

Positioning

Central location during demonstrations, circulating during practice, timer visible position during Tabata

Observation Focus

Watch for proper core engagement, exercise technique, signs of fatigue, and inclusive participation

Intervention Points

Step in when technique deteriorates, if students show signs of overexertion, or if safety concerns arise

Demonstration Notes

Show clear contrast between engaged and non-engaged core, demonstrate all exercise progressions, emphasise breathing patterns during holds

Verbal Cues

•'Engage your core like a strong belt around your middle!'
•'Quality over quantity - perfect technique first!'
•'Use your rest time to prepare for the next interval!'
•'Feel those muscles working to keep you stable!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 15m x 20m clear space, mat per student, non-slip surface

Surface Check

Dry, even floor suitable for floor exercises and movement activities

Equipment Safety

Safety Checks

•Check mats are clean and not slippery
•Ensure timer is clearly visible and audible
•Verify adequate space between students for arm movements

Risk Management

Key Risks

•Overexertion during high-intensity Tabata
•Wrist or shoulder strain during support positions
•Dizziness from intense exercise
•Collisions during warm-up movement

Risk Mitigation

•Clear progression from warm-up through to intense exercise
•Emphasis on technique over speed throughout
•Multiple modification options for different ability levels
•Regular check-ins for student comfort and capability
•Adequate rest periods and hydration opportunities

Supervision & Emergency Procedures

Supervision Points

•Position for maximum visibility during Tabata timing
•Circulate during exercise practice to correct technique
•Monitor for signs of overexertion or discomfort
•Be alert for students pushing beyond safe limits

Emergency Procedures

Stop activity immediately if any student shows distress, provide appropriate first aid or support, ensure other students continue safely under supervision