I am looking for an efficient way to compute the homotopy groups, as well as morphisms between them, of certain matrix groups and compact symmetric spaces. To be specific, I want to determine the long exact sequence of the form
$$ \cdots \to \pi_{n+1}[H] \to \pi_{n+1}[G] \to \pi_{n+1}[G/H] \to \pi_{n}[H] \to \cdots$$
where $(G,H)$ runs over the ten cases $$ (O(n)\times O(n),O(n)_{diag}),\; (O(m+n),O(m)\times O(n)),\; (O(2n),U(n)),\; (U(n)\times U(n),U(n)_{diag}),\; (U(m+n),U(m)\times U(n)),\; (U(n)/O(n)),\; (U(2n),Sp(n)),\; (Sp(n)\times Sp(n),Sp(n)_{diag}),\; (Sp(n),U(n)),\; (Sp(m+n),Sp(m)\times Sp(n)). $$
That is, my goal is to determine what the homotopy groups are (especially in the unstable range) and what are the group homomorphisms.
Among these, I already know pretty well the real and complex Grassmannians $O(m+n)/O(m)\times O(n),\; U(m+n)/U(m)\times U(n).$ Also, the cases containing diagonal action seems easy since the relevant $G-$ bundles are trivial, as Aphelli commented.
However, I am not familiar with the other five cases.
Is there a systematic way to work this out? Any help would be greatly appreciated.