Monthly Archives: September 2017

Exercise For Cheerleaders

If you wish to improve your cheerleader jumps you are going to have to put in some work. There are some exercises and drills you can use to help you get higher jumps and help you prevent injuries. If you make an effort at strengthening your legs during the off season you will be ready when cheerleading starts. Some of these exercises may show you that you need more flexibility. You definitely want to improve how flexible you are for better performance. Before you do any exercises you should spend a little time warming up, this will help prevent injury and help your muscles.

You can start with something as simple as leg lifts. Sit on the floor with your legs extended in front of you. Lift your legs till they are about 12 inches off the floor or at least as high as you can. You may have to support yourself with your hands and this is ok. Hold your legs for a count of 10 and repeat. Not only will this strengthen your legs but you may feel it in your abdomen also.

Try standing with your feet shoulder width apart and jump forward as far as you can. When you jump bend your knees slightly and push off with both feet simultaneously. Do a number of repetitions of this and you will feel the burn in your thigh muscles. You can jump and rest a few seconds before jumping again or keep the momentum going with multiple jumps. Toe touch jumps are more challenging but will really give your legs a workout. Jump upward and spread your legs to the side as if doing a split, touch your feet with your hands and land. This one will also test your flexibility.

If you are just starting out with a workout program take it easy at first until you get stronger. Start with 3 days per week, and then later you can add more days. But be aware that over training can be bad for you also so you need to find the right balance for you with your workouts and cheerleading. Always warm up before you do any exercise by doing some form of cardio. This could be running, jumping rope or something similar. The idea is to get your heart rate up and to warm up your body. You can strengthen your upper body by lifting weights. Do overhead presses, arm curls and bench presses. Strive for at least 10 repetitions and 3 sets of each. Do your first set of 10 with a lighter weight and consider this a warm up set. If you do not have access to weights you can still get a good work out using just your body weight, an example would be push ups. Strengthen your legs by doing squats and lunges. Just like the upper body do 3 sets, with the legs try for 15 repetitions for each set. Your legs are where you get the power for jumping so consider this important.

Best Conditioning Exercises for Gymnastics

1. Jumping Jacks 

This exercise is also known as a “Star Jump”. You can challenge yourself by seeing how high you can jump on each repetition. In addition, at the point when the legs are brought together you can perform a squat. Jumping Jacks are an excellent way to begin your warm up routine.

2. Burpee

These are a 4 count exercise. Starting from a stand, drop down to a squat position. (count 1) Kick your legs out to a plank position (count 2) Return legs to a squat position (count 3) Jump as high as you can. (count 4) For added difficulty, you can perform this exercise with an added push-up each time you are in the initial pushup position.

3. Burpee Pull-ups 

Perform a Burpee under a horizontal bar, when you jump grab the bar and do a pull-up. Pull-ups primarily target the latissimus dorsi muscle group.

4. Handstand Push-up

In a handstand lower as far as you can go and push back to handstand. This should be done against a wall either with your back to the wall or facing the wall.

5. V-ups

Lie flat on the floor with your arms over your head. Simultaneously raise your arms and shoulders while lifting straight legs to finish in a V position. Repeat This is an excellent exercise to develop core muscle strength. The rectus abdominis and obliques (the name for those core muscles) will contract dramatically only when actual waist flex occurs. This means you must isolate the movement in your abdomen rather than attempting to swing your arms and shoulders for momentum to do the exercise. No cheating!

6. Squat Jumps

Keeping your back as vertical as possible, bend down deep touching the floor with your fingers then spring jump into a stretched position. During the squat phase your heels should remain on the floor. This exercise works the glutes, hamstrings, thighs and calves.

7. Running Stairs 

This is one of the best ways to develop strength and power in your legs. Stairs are beneficial as it engages more leg muscle than running and improves ones vertical jump ability. So climb those stairs like Rocky and be your own champion.

Conditioning your strength and aerobic stamina is extremely important in the sport of gymnastics. It helps prevent injury and allows the gymnast to perform longer and more demanding routines. Most serious gymnasts do conditioning exercises daily and make their routines unique by setting them to their favorite music

Tips In Choosing Tennis Venues

When it comes to sports, most individuals think of group sports such as volleyball, basketball, soccer and even baseball. However, these games cannot be enjoyed if you do not have enough participants. That is why, some individuals opt for sports like tennis. When planning to play tennis, it is important for individuals to look for reliable venues. In this way, they can make simple games into memorable activities. To help, below are some tips you need to consider.

  • Location

When choosing tennis venues, it is important for individuals to choose the best location. As of now, there are numerous tennis venues individuals can choose from. However, not all venues are situated in accessible locations. Because of this, going to such venues can be difficult. Apart from that, location is important to ensure that you can organize games easily.

  • Types of tennis court

The next factor that individuals need to consider when searching for tennis venues is the type of tennis court. Tennis courts come in variety of surfaces. These include clay courts, hard courts, grass courts and carpet courts. Not to mention, individuals can also choose from indoor and outdoor courts. Because of this, it is important that you know what court you want to play on. As of now, the most popular tennis courts individuals can easily look for are grass and clay courts. Thus, you need to make sure that you look for venues that can provide you with different types of tennis courts to help you experience better games with your friends or loved ones.

  • Venue equipment

It is also important for individuals to check venue equipment when searching for tennis venues. In order to play tennis properly and safely, it is important that you play on courts that are equipped with the right materials. In this way, you can experience better gaming. In addition, unexpected injuries can also be prevented. This is possible since some venues are managed by professionals who have completed first aid courses.

  • Nearby establishment

Finally, it is also best that you check if tennis courts are located near other establishments. Of course, after a playing a wonderful game of tennis, individuals want to relax. And, the best way is to dine in wonderful restaurants. Other than that, individuals can also visit spas to help them relax their muscles. In case that you are planning to do more activities, there are some venues that house different sports activities and even fitness clubs.

Ultimate Tips for Safe Swimming

Swimming is the ultimate summer activity and you have likely already discovered that your kids turn into little fish the moment that school lets out for break. While they only notice the fun involved with a splash in the pool, you know that their safety is the first priority. As your kids don their goggles and swimsuits, use these tips to ensure that everyone stays safe in the water this season.

  • Have Safety Equipment Available

Life jackets are a must when your kids go swimming. However, many parents overlook other essential pieces of safety equipment that should be near every body of water. At a new swimming pool, make sure reaching and throwing equipment is easily accessible along with a well-stocked first-aid kit. Supervising adults should also have a cell phone nearby to contact emergency services if a need arises.

  • Watch the Weather

Summer storms are unfortunately common in many parts of the country, so it is important to keep an eye on the forecast. Teach your kids to exit the pool immediately at the first sign of lightning. Your kids should also understand to never go swimming in natural bodies of water during a storm since water levels can quickly rise to dangerous levels.

  • Protect Delicate Skin

Kids love summer but a nasty sunburn can ruin their fun for several weeks. Unfortunately, they will likely forget to reapply sunscreen periodically during their swimming sessions without a reminder. Set a timer if necessary and follow the instructions on the sunscreen regarding how often to apply it after exposure to water. For extra protection, try to minimize swimming sessions during the hottest part of the day, and shower after swimming to remove chlorine from skin since it can cause a rash on sensitive individuals.

  • Practice Swimming at Summer Camp

When it comes to swimming, professionally taught lessons are essential for your child’s safety. At summer camp, kids get the opportunity to swim every day and sometimes even twice a day. They also have the ability to swim in either a heated indoor pool or a natural lake so they are comfortable in different types of swimming conditions. Since lifeguards and coaches at camp are trained in CPR and First-Aid and are always there to supervise the kids, this is one of the safest ways to learn to swim.

  • Follow Posted Safety Signs

Whenever your child visits a new swimming facility, take a few minutes to help them become familiar with the safety rules. For example, signs warning not to dive should be taken seriously because the water may be too shallow for head-first diving. At water parks, kids should follow the posted guidelines regarding age and size limitations before playing on slides and other aquatic rides.

Swimming offers many benefits for kids including the opportunity to engage in physical activity while socializing with friends. In all the excitement, however, kids can sometimes lose sight of safety as they splash and play in the water. By making sure to review the safety rules with your kids, and maintaining their skills through supervised swimming opportunities, you can be certain that your kids are safe as they enjoy their favorite summer activity.