0:28:50 > 0:28:57.
0:29:03 > 0:29:07Hey, guys, I'm Kieran. And this week I'm on the case for Style Download.
0:29:07 > 0:29:10I'm in Birmingham where I'm about to meet Jasmine, who like me,
0:29:10 > 0:29:12loves sport.
0:29:12 > 0:29:17Hi. I'm Jasmine. I'm ten years old. I'm into singing and running.
0:29:17 > 0:29:19Sometimes I even do them both at the same time.
0:29:19 > 0:29:23# Hey, I just met you and it is crazy... #
0:29:23 > 0:29:25I've got my first big sports day coming up
0:29:25 > 0:29:29and really I don't know what to expect. I'm a little bit nervous.
0:29:29 > 0:29:32Now, sports day is a pretty big deal. So I'm here to make sure
0:29:32 > 0:29:34that Jasmine is prepared enough for her first one.
0:29:34 > 0:29:37She doesn't know I'm coming, so let's go and surprise her.
0:29:37 > 0:29:39# People going all the way yeah all the way
0:29:39 > 0:29:41# I'm still wide awake
0:29:41 > 0:29:44# I want to stay up all night... #
0:29:44 > 0:29:47- Hey, I'm Kieran from Friday Download.- Hello.
0:29:47 > 0:29:51- I'm here to help you with your sports day. Can I come in?- Yes.
0:29:52 > 0:29:55- So, Jasmine, you've got your sports day coming up?- Yeah.
0:29:55 > 0:29:59- What are you nervous about?- Well, everyone's expecting me to do well
0:29:59 > 0:30:03and everyone in my house is depending on me to win for them.
0:30:03 > 0:30:05Cos if you win this race you get a shield.
0:30:05 > 0:30:08And that's kind of putting loads of pressure on me.
0:30:08 > 0:30:09Tell me, what events are you doing?
0:30:09 > 0:30:12- I'm doing the running and the relay. - So you must like running?
0:30:12 > 0:30:14When I'm running, it like,
0:30:14 > 0:30:16it's really good cos it flexes your bones. Yeah.
0:30:16 > 0:30:19When I was younger, I used to be in a stage show in London.
0:30:19 > 0:30:21And I used to play a young Michael Jackson.
0:30:21 > 0:30:24And what I used to do was I used to imagine that there was no one there
0:30:24 > 0:30:25and I just performed it for myself.
0:30:25 > 0:30:29Another thing I used to do was I used to listen to my favourite song.
0:30:29 > 0:30:32- So, what's your favourite song? - Call Me Maybe.- OK.
0:30:32 > 0:30:34- That's a good song. By Carly Rae Jepsen, right?- Yeah.
0:30:34 > 0:30:36Well I've got loads more tips for you.
0:30:36 > 0:30:38But we need to go to a park to do them.
0:30:38 > 0:30:41I've got a surprise for you - we're meeting your friends.
0:30:41 > 0:30:43So go upstairs and get your sports kit on and let's go.
0:30:47 > 0:30:48- Hey, guys! ALL:- Hi, Jas.
0:30:50 > 0:30:52- So how is everyone doing?- ALL:- Good.
0:30:52 > 0:30:55Today I'm going to teach you some good tips to help you out
0:30:55 > 0:30:58with your sports day. Before that, the boring stuff - the warm up.
0:30:58 > 0:31:00- So who wants to do a warm up? - ALL:- Me!
0:31:00 > 0:31:03Right, we're going to start jogging. Everyone follow me.
0:31:14 > 0:31:16Come on. Get lower, get lower, get lower.
0:31:16 > 0:31:19Come on, five more, five more! You guys, come on, that's it.
0:31:19 > 0:31:22So, guys, you should all be warmed up now.
0:31:22 > 0:31:26Now for some tips on sports day. First up - welly wanging.
0:31:26 > 0:31:28- Who likes welly wanging?- ALL:- Me! - You all know the rules.
0:31:28 > 0:31:31You've got to pick it up and throw it as far as you can.
0:31:31 > 0:31:34- Who wants to go first?- ALL:- Me! - You go first.
0:31:36 > 0:31:40# You give me 10,000 nights of thunder
0:31:40 > 0:31:43# I will give them all back to you
0:31:43 > 0:31:46# Cos you're so oooh... #
0:31:46 > 0:31:49That was really good, guys. But now for some tips.
0:31:49 > 0:31:52If you hold it right this, heel up, and then make sure
0:31:52 > 0:31:54that your arm is completely straight.
0:31:54 > 0:31:56And as you throw, flick your wrist.
0:31:56 > 0:31:58That will make you throw it much further.
0:32:00 > 0:32:02So, who's up next?
0:32:12 > 0:32:14'OHHH!'
0:32:15 > 0:32:17Wow, better than mine!
0:32:17 > 0:32:19Right, next the egg and spoon race.
0:32:19 > 0:32:22- So who likes egg and spoon races? - ALL:- Me!
0:32:22 > 0:32:23Right, cool. Let's go.
0:32:24 > 0:32:27So, guys, you're supposed to get your egg from one side
0:32:27 > 0:32:29of the line to the other without dropping it.
0:32:29 > 0:32:31But everyone usually does pretty bad.
0:32:31 > 0:32:33So I'm going to give you some tips to help out.
0:32:33 > 0:32:35You need one egg and one spoon.
0:32:35 > 0:32:37But instead of putting the egg on like this,
0:32:37 > 0:32:39you need to tilt your spoon forward.
0:32:39 > 0:32:41Then the wind will blow it and make sure it stays on.
0:32:41 > 0:32:44From there, you need to bring your hand closer to your body.
0:32:44 > 0:32:46Then it shouldn't fall off as easily.
0:32:46 > 0:32:48Now, to put all you've learnt to the test,
0:32:48 > 0:32:50we're going to have a race. You lot excited?
0:32:50 > 0:32:54- ALL:- Yes.- Here are your spoons. Take one.
0:32:54 > 0:32:57Right, let's go.
0:32:57 > 0:33:00Preparing for your sports day can be a pretty big deal,
0:33:00 > 0:33:03but just remember, it's all about taking part,
0:33:03 > 0:33:05whether you are racing or just cheering on your friends.
0:33:05 > 0:33:08Just imagine yourself winning the race beforehand.
0:33:08 > 0:33:11This should help take away the nerves.
0:33:11 > 0:33:13Before the day...
0:33:13 > 0:33:14..and concentrate on relaxing.
0:33:18 > 0:33:20Sports day secrets.
0:33:20 > 0:33:23The three-legged race is always a tricky one to do well at.
0:33:23 > 0:33:26All you need to do is find a partner of a similar height
0:33:26 > 0:33:29and practise moving both legs at the same time.
0:33:29 > 0:33:31But the trick is to bend your legs as you move.
0:33:31 > 0:33:34Do this, and make sure your outside legs move in time
0:33:34 > 0:33:36as each other and you'll be fine.
0:33:36 > 0:33:38Cheering on your mates.
0:33:38 > 0:33:40Sports day is all about taking part,
0:33:40 > 0:33:43whether you are racing or supporting from the sides.
0:33:43 > 0:33:46Cheer on your mates with a make-your-own megaphone.
0:33:46 > 0:33:48They're simple to make and all you need
0:33:48 > 0:33:50is a piece of large card and disposable drinking cup.
0:33:50 > 0:33:53Twist the card into a tube shape.
0:33:53 > 0:33:54Make a hole in the end of the cup
0:33:54 > 0:33:57and slide the tube through, like so.
0:33:57 > 0:33:59Your voice is instantly heard over everyone else's.
0:33:59 > 0:34:03Plus if you are competing, use the cheers to your advantage.
0:34:03 > 0:34:06Wow! What a great day. Jasmine's learned loads.
0:34:06 > 0:34:08And I think she's more than ready for her sports day.
0:34:08 > 0:34:11Which means that this is Style Download complete.
0:34:11 > 0:34:13Now, if I can just find my other welly...
0:34:13 > 0:34:16Guys? Guys?
0:34:16 > 0:34:18Subtitles by Red Bee Media Ltd