BOXING TRAINING: SKIPPING

Skipping or jumping rope is a common training method used by boxers for cardiovascular purposes. If you have seen any of the Rocky films and wondered why the boxers were skipping it is because skipping builds cardiovascular stamina and improves boxers quickness, agility, hand eye coordination and muscle strength. Many professional boxers even use skipping as a warm up before getting into the ring. Not only is skipping a fun and useful exercise, but it is also cheap. There are three main types of training exercise that boxers use to prepare themselves for a fight:

  • Three Minute Intervals: Boxers will use skipping as a way of imitating their time in the ring and therefore building stamina for future fights. To imitate fights, boxers will skip for three minutes straight; they will then have a short break and then repeat for about five to seven times. If you are new to boxing or jump rope training, start out at a lesser time i.e. thirty second intervals and then work your way up to three minutes over time.
  • Alternating feet: Many boxers will jump using only one foot and then alternate which foot is on the ground while skipping. This is a more advanced method of skipping. Switching up your feet helps to build muscle in the legs while also improving your footwork, agility and coordination. Try to skip on your right foot for about ten seconds and then switch to the left and repeat.
  • Double-unders: Double-unders are a very advanced method of skipping. During a double-under, you turn the rope twice underneath your feet during each jump. Double-unders will help you improve your coordination and enhance leg strength. In a double-under you will lift your feet high off the ground. Once you can master skipping for three minutes without a break, start adding the double-unders to your workout.

WHAT’S ON AT SPORTSMART – BEAT THE CHILL SALE NOW ON!

Beat the chill this winter at Sportsmart. We’ve got the latest in equipment, footwear and clothing to ensure that you are performing at your best this season. Our beat the chill sale is on now and our catalogue is available at each of our stores.

You’ll save on footwear from brands including Nike, New Balance, Asics, Adidas, And1 plus heaps more. You’ll also save up to 45% on clothing and up to 50% on fitness equipment. You’ll also save on compression from brands such as Skins, Coldgear and Performax. If you’re interested in tennis, you’ll save hundreds on racquets as well as shoes and bags.

Check out these deals plus plenty more online or come in store today! Sale runs from 25th June to 18th July, you won’t want to miss out!

USING A HEART RATE MONITOR

Heart rate monitors can be a useful addition to your exercise routine. They are beneficial to both beginners and professional athletes. Heart rate monitors allow you to track your pulse rate either on demand or continuously. This is beneficial as it will provide you with an insight into how effective your workout is. Heart rate monitors are also an important part of an exercise routine for those with medical conditions.

Heart rate monitors sense the heart rate of the user and display that rate. Some heart rate monitors can provide you with constant and accurate information about your heart rate and desired rate zone, there are some that only measure your pulse which is similar to using a stop watch and two fingers. The information that you get from using a heart rate monitor can be useful in improving your exercise and avoid heart strain.

Using a heart rate monitor is essential for anyone with a medical condition who needs to avoid heart strain and remain inside a certain heart rate zone. Monitors are also an effective training tool for athletes who need a record of their heart rate to optimise their training and improve their fitness levels.

There are two types of heart rate monitors. ECG monitors that come fitted with a chest strap are generally the most accurate. This monitor features a strap which is used around your chest to detect electrical activity in the heart similar to an ECG machine. This activity is then transmitted to the receiver (worn on your wrist) to enable them to view accurate, second by second readings of their heart rate. Some even feature a countdown timer or calorie counter.

You can also purchase heart rate monitors without the strap. These monitors are not as accurate and work by detecting your pulse rate. These monitors cannot provide a continuous heart rate but they are cheaper and ideal for anyone who needs a simple guide when exercising.

Anyone who exercise can benefit from using a heart rate monitor during exercise. Sportsmart stocks a variety of different heart rate monitors so suit all needs. View our heart rate monitors online or come in store to get expert advice from our fitness staff on choosing the right one for your work out needs.

TRAINING FOR INDOOR SOCCER

Indoor soccer is clearly very different to outdoor soccer. The playing area is much smaller, the walls are your boundaries and you are constantly moving. In order to survive indoor soccer, you must train before your games. Your training should be focused on increasing your lung capacity and speed and also to develop your muscles.

Try to develop a jogging schedule. This will help you to keep moving during the game and help to decrease fatigue. Your schedule may begin two weeks before the game and consist of constantly moving for 15 minutes straight and then slowly building your jogging time. Strength training can also be included in your exercise regime. A useful exercise is the wall squat. This is where you stand against a wall and slowly lower yourself until you are in a sitting position. If you find that this is an easy exercise, try doing the same thing but with one leg supporting you and the other in the air. This will increase your strength and improve your balance.

It is important that you practice with your team on things such as plays and basic soccer skills. Learning to move the ball in the game is an essential skill. If you intend on playing the goalkeeper, the best form of training you can do is practice. Train yourself to not be afraid of the ball. As an indoor soccer goalkeeper, you will be hit with the ball all over your body. Anticipating where the ball will go will take time and practice playing on the field.

A final important skill you will need when playing indoor soccer is the ability to sprint. You will find that during an indoor soccer match many players will display bursts of speed from time to time. You will have to get used to doing this when you need to get a breakaway or close the gap between you and the opposition. It is important that you can do these things without feeling tired. Once again, training for these skills will involve training outside of the match such as jogging regularly.

RECRUITING MORE MEMBERS FOR YOUR CLUB

Most clubs face the issue of having to recruit more members. Many clubs have to deal with declining memberships and unfortunately there is no magic way to combat this issue. There are however, some basic approaches you can use to attract more people to your club.

Your clubs representatives should be open and welcoming, so that your club appeals to potential members in the same way. You can hold ‘open days’ so that potential members can meet coaches, see your clubs facilities and get information about the club. Your club can also host open competitions where participants who enter do not have to be actual members of the club. You can also offer prospective members trial memberships for a reduced cost.

Be professional, generally people are more attracted to clubs which appear business-like. This involves responding promptly to requests, providing the correct information, returning phone calls etc. All of your club’s information should be professional looking and well written.

Marketing is an important part of recruiting new members. Develop marketing materials such as brochures and pamphlets. Ensure the distribution of your marketing materials is effective; you don’t want to put in hard work to make the materials stand out to have them sitting in a draw forgotten about. You can send out your materials to former members and encourage them to rejoin or refer the club to friends and family.

Work with local schools, approach schools within the community to organise special days where your clubs coaches can come in and teach students skills to do with your clubs sport. This is a good way to get kids excited about the sport and distribute your materials. This is a win-win situation for both you and the schools you approach, as the day or program you offer will be free and you will be able to promote your club.

FROM ROLAND GARROS TO WIMBLEDON

The winner of Sportsmart and Wilson’s tennis sponsorship program, Scott Lyons, provides regular blog articles on his favourite topic – tennis …

The French Open is now done and dusted and it lived up to all of its expectations. On the men’s side of the draw we witnessed the top four players in the world battle it out in the semi-finals, before the top two faced off in the final. It is amazing to think that with 128 players in the tournament, the same players keeping showing up in the big finals. There is only that 1% difference between the top 5 players and the top 100 players, but it makes such a huge impact! We witnessed Novak Djokovic lose only his first match for the year (an amazing achievement), Roger Federer returning to top form and having his greatest performance at Roland Garros besides 2009, and Rafael Nadal win a remarkable 6th French Open title.

On the women’s side of the draw things also went to how they were expected- with that expectation being to expect the unexpected! Three players I mentioned prior to the commencement of the tournament were Sam Stosur, Kim Clijsters and Caroline Wozniacki- yet all were gone by the end of the third round! Li Na came through to win her first grand slam title, and well deservedly too, after narrowly going down in the final of the Australian Open.

Now onto Wimbledon. The transition from clay to grass can often be tricky for even the top players. Therefore, those with a longer break in between the two tournaments can expect to do well. Last year the two women’s finalists at the French Open, Schiavone and Stosur were knocked out in the first round of Wimbledon! I think players such as Clijsters, Serena Williams, Wozniacki and Stosur will do well at Wimbledon, and one of them will take out the title. I am afraid to say who though- as I am usually always wrong- but I will go with Clijsters.

On the men’s side of the draw I think it is almost a given that we will see Nadal, Federer and Djokovic in the semi-finals, and maybe even Murray too. Nadal has been cleaning up the grand slams in recent times, but Federer has found some form and his best surface is grass. Meanwhile, despite losing one match, Djokovic is still on his rampage and don’t expect him to slow down too much. As for a tip? I think Federer may just do enough to win, but it will take his best effort if he has to play both Djokovic and Nadal to win the tournament. Either way, it is definitely going to be exciting!

HOW TO BUY DUMBBELLS

Dumbbells are great for strength training at home. They are simple to use, versatile and not very expensive. If you are a beginner, dumbbells (which are shorter weights that you can lift with one hand) should be more of a priority than barbells (the longer weights that require both of your hands). Dumbbells give you a variety of exercise options and force each side of your body to pull its own weight.

When purchasing dumbbells, you have the option of either buying the best, most convenient set of several dumbbells at varying weights or to buy an adjustable dumbbell kit which comes with two handles and different weight plates that you can clamp onto each end of the handles with a clip or collar. This option is usually the cheaper choice.

Owning a variety of dumbbells will save you a lot of time as using an adjustable dumbbell kit requires you to constantly have to add or change weight plates. You should try both options and see which of the two you are more comfortable with. Also, different dumbbells have different handles, so you might feel comfortable using one type over another.

You can also choose between purchasing metal dumbbells or dumbbells coated with vinyl or rubber. This makes little difference and is a personal preference. Your workout will not be affected. If you choose to purchase a variety of different dumbbells, you should invest in a dumbbell rack. A rack will help you keep your weights organised and keep your home gym neat.

Sportsmart stocks a variety of dumbbells in different sizes as well as adjustable dumbbell kits. You can view our dumbbell products online or visit one of our stores to get expert advice on choosing dumbbells to suit your workout requirements.

SPORTSMART AND THE TANZANIA MISSION PROJECT

Sportsmart recently had the opportunity to be a part of a great cause, the Tanzania Mission Project. A small independent mission team headed off to Tanzania in May to assist the students of St Johns University, Dodma with conversational English and also visit the rural village of Kikombo-Wilunze where they organised a number of activities including teaching sewing, installing solar lighting into the villages health centre and activities for children.

After being approached by members of the project, Sportsmart was more than happy to help. Sportsmart was able to donate soccer balls, cones, pumps and adaptors, quoits and skipping ropes for the children of the village.

The children thoroughly enjoyed using the sports equipment and were able to play various games with the Tanzania Mission Project group members. Children of all ages in the village joined in and were grateful for the equipment as they will be able to use it for a long time to come.

The trip was a success for those involved in the Tanzania Mission Project. Sportsmart commends those who were on the trip as well as those who were involved in organising it.

WHAT’S ON AT SPORTSMART – SMART CARD VIP DAY TODAY!!!

Sportsmart will be holding a special VIP day for our Smart Card members and their families. The Sportsmart VIP day will be held on Thursday 23rd June across all Sportsmart stores (Moorabbin, Kilsyth, Northcote and Noble Park). Trading hours at all of our stores will be extended to 9am until 7pm (Moorabbin, Kilsyth, Northcote) and 10am until 5pm (Noble Park).

There will be savings across all categories:

25% off all full priced clothing

25% off all full priced footwear

20% off all full priced tennis racquets

30% off all full priced cricket bats

30% of all full priced heart rate monitors

20% off all full priced fitness equipment

(Excludes marked-down and sale items)

These offers will be for ONE DAY ONLY! Don’t miss out, if you’re not a Smart Card member you can sign up online on the Smart Card website smartcard.sportsmart.com.au.

SIDE TACKLING IN RUGBY

Rugby is a full contact team sport. The sport originated in England and is now popular all over the world. It combines both the speed of soccer with the physical nature of American football. There are two types of games: rugby league and rugby union.

Tackling is a skill you will need to master in order to play rugby. The side tackle is an effective way to drop your opponent. Using the side tackle also means that you can approach your opponent from either side. This will limit their options and increase your chances of making a successful hit. Timing is extremely important when using this type of tackle. You must make sure that your shoulders are above the ball carriers hips. This will minimise your chance of injury. Aim for the ball carrier’s thigh as your target.

Get into a crouching position and prepare your shoulders for impact. Drive using your legs, this will give you momentum and allow you to make an impact with your shoulder on the opponent’s thigh. Ensure that your head is tucked behind your opponent’s body, wrap your arms around the ball carriers legs, grip tightly and hold on.

Continue to drive through to complete the tackle. Go straight for the ball. Once you have completed the tackle, your opponent must release the ball. Remember, you have to be on your feet to play the ball or the referee will give a penalty against you.

Keep reading the Sportsmart blog for our next rugby article which will explain the rear tackle and how to use it.