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Monthly Archives: February 2018

Reasons to Learn Archery

Teaches self discipline and focus

We can all agree that archery is one sport that instills focus and self discipline. All you have to do is adjust and learn fast. In archery, taking things step by step is very important. You can’t skip a step and be 100% effective. You have no choice but to be self disciplined and focused. Archery teaches that slowing down thought process to focus makes you even more successful.

Helps to improve your balance and coordination

Archery helps improve your balance as well as your coordination. This is quite simple, considering the fact that archery is focusing on a target and executing a shot. That’s all it takes to improve your balance and coordination. When you draw a bow, you are strengthening your core muscles. This in turn helps improve your hand to eye coordination and helps you hit your target more accurately.

Helps your physical health

The most obvious reason to learn is your physical health. Archery is a mostly outdoor sport. Archers tend to absorb vitamin D naturally from sunlight. Vitamin D is highly needed for bone health and growth. Archery also helps build your core, back, chest, and shoulder muscles.

Helps with your self confidence

Another one of best reasons to learn archery is that it helps improve self confidence. Every archer draws this satisfaction from hitting the target and even more from a bulls eye. Archery is a sport that improves mental confidence of any participant.

It helps you behave

Now this may seem like going just a little extreme, but it’s the truth. If you ask any archer, they will tell you that following rules is the most important things. When you learn to follow rules, you start to act a certain way of course in a positive light. These rules that guide you to becoming a better archer can help you in all aspects of life. If you have a kid with behavioral problems, encouraging them to learn archery is actually a way to help them change.

Run a Faster 5K

1. Interval Runs:

Interval runs are used to up the runner’s anaerobic threshold levels, endurance levels and build muscle strength.

One minute intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with one minute of hard running, and one minute of recovery – repeat 8 sets of the same. Relax by running with an easy effort for five minutes followed by a three-minute walk.

Two-minute intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with two minutes of hard but with controlled effort running, and one minute of walking and one minute of jogging for recovery – repeat 6 sets of the same. Cool by running with an easy effort for five minutes followed by a three-minute walk.

1-2-3 Intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Then repeat the following steps three times –

One minute of hard running but with controlled effort and one minute of an easy walk or jog for recovery.

Two minutes of hard running and one minute of jogging and one minute of walking for recovery.

Three minutes of hard running and one minute of walking and two minutes of jogging for recovery.

2. Tempo Runs:

Tempo pace is completing a workout at speeds approaching 5K pace and maintaining it for a significant period of time. A tempo race is typically three to seven miles of distance to cover at a pace that is 30 -45 seconds slower than your 5K race pace. This workout is intended to be a hard effort, but not an all-out effort, which means that at no point in time should you be in oxygen-depleted stage whilst at tempo pace.

3. Hill Repeats

Hill repeats are a workout which will improve your efficiency by coaching a proper stride during fatigued legs. The concept is to run up an adequately steep hill for 40 to 60 yards, walk back down to the base of the hill and recover by waiting it out for two to three minutes before going at it again. Once a week, head for a hill repeat, taking in at least eight to ten sets each time.

4. Taper:

Tapering refers to the reduction in your intensity and mileage before your race. In the case of a short race like the 5K, your taper would also require being short.

Choose A Boxing Gym For Kids

1. Find out the average age of the participants. A third grader may not fare well in a class where most of the other students are in sixth grade. See if there are separate classes for younger kids, pre-teens, and teenagers.

2. Know the boxing coach’s credentials. How long have they been working with kids? What is their approach with dealing with students who may be shy? What is their training style? Does the coach know first aid and CPR?

3. Examine the equipment. Ask how old the bags, weights, etc. are and when the last time they were replaced or updated. If the gym provides boxing gloves and headgear, inquire how often they are cleaned.

4. Check if the gym’s hours of operation will work with you and your child’s schedule.

5. Learn if sparring and competing are optional or required. Boxing involves hitting and being hit. If children decide after one sparring session that they would rather just do the workout only, how does the coach handle this? If a child is upset after losing a match, what will the coach say to them? What measures will the coach take to make sure your child is safe while participating?

6. Ask what the coach’s expectations are of the parents. Does the coach need parents to volunteer in the gym from time to time? What help will the coach need from the parents when the kids are involved in boxing competitions? If fundraisers are done for the gym, will the parents be expected to participate?

All about Shooters Shoot

The first thing you are going to want to do in order to become a better shooter is to keep your eyes up and to look at your target. The earlier you look at your target, the easier it is for you to mentally calculate the distance of how far you are leading to a better shooting percentage. Keeping your eyes on your target earlier also gives you more time to gather your feet and have a strong and tight base for a more accurate shot. You want to land in front when shooting. What I mean by this is after you shoot, where you land should be in front of where you jumped. This leads to you putting your momentum forward with your shot instead of fading away against your shot. The next thing I want to talk about is being set before you even have a chance to take off and shoot, having that base results in a quicker shot and an advantage is gained over your defender.

Another big tip is all about your follow-through. Every coach drills into their players’ head to always hold their follow through. Thinking about the end result, the follow through, leads to mentally skipping over the progression of your shot so you just shoot and not think about it. When releasing the ball and following through, you should have as relaxed of a wrist as possible and let the ball spin off of your middle finger. Too firm of a wrist leads to you pushing the ball instead of letting it go.

While in practice, try using a ball that is either multi-colored or has a significantly distance seems on the ball in order to watch your rotation of the ball once you shoot. This lets you receive feedback immediately so you can fix it right away if you need to add more spin.

Adding more spin helps soften the your shot and the bounce it may have on the rim. Next thing you need to do is to put great arc on your shot. The more linear your shot is, the less of a chance it has to go in due to the angle off the ball. Having a higher arc creates the rim to open up more to go in.