Growing Up Londinium by Daniel Pemberton

Coaching Notes:

Pre-Teach: Breathe & look around and Crawling Focus: External Purpose: To build lower body strength and increase heart rate

Pre-teach: This is a very playful track and works best if you set it up like that. So tell people that for this song you are playing with the thought that something or someone is chasing you: Whenever I yell out ’breathe’ you are gonna stop and look around while you breathe heavily. It’s fun to play with heavy breathing – but don’t do it if you get dizzy, pace yourself. So try that with me, freeze and then look around, moving your head a lot so you look all around you. Now try it while you breathe fast and heavy. Second thing is we are gonna crawl. If you have any discomfort in your knees or hips or other places, just stay low and slowly sneak around. If you are fine, find your way to the floor and slowly put your hands on the ground, knees lifted – try it with me. Slowly crawl. Being super aware, that someone is still after you. Great, let’s do it.

First move: light run. Start with a light run in your feet: 1,2-1,2. Light and soft in your feet – now start to travel the room. If you can’t run, simply walk to the rhythm. Can you run sideways? Can you turn? Be super aware of every one in the room so we don’t collide. Let’s play with a bit of chaos: change directions! Change directions again! Keep the playfulness going by yelling out stuff like ’they are getting closer/they are still after us/ and so on. Can you explore your levels? Keep moving into the open spaces. Allow yourself to be a bit dramatic, look over your shoulder and let your face be involved. Show me your chaotic and dramatic run! Give yourself permission to be theatrical – have fun with it! No one cares what you like like – if you wanna have fun, do it your way.

Second move: breathe and look around. Freeze! Stay on the spot and look around you – do you see them?! Add your breath! Show me how you make it panic-like but in a fun and playful way. Remember, don’t get dizzy. Look behind you, to the sides. Have you looked above you? They could be in the trees too! Use your levels too!

Third Move: crawl. Freeze. Slowly come all the way to the floor.Lnees lifted. Remember, if crawling is not available to you, just slowly start to creep around, cat stepping as you walk. Move slowly. Keep looking around, being aware of your surroundings. Can you crawl backwards? Sideways? Can you use the walls/pillars/furniture? Do it your way!

Transition: 0:00 Light run 0:16 Breathe & look around 0:30 Light run 0:44 Breathe & look around 0:58 Light run 1:06 Crawl 1:18 Light run 1:32 Breathe & look around 1:39 Light run 1:54 Crawl 2:06 Light run 2:27 Breathe & look around