Archive for June, 2016

Spring Into Baseball

June 27, 2016

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Try the following exercises to develop your skills in these areas.

IMG_1167Medicine Ball Side Tosses:

This is a great exercise to develop batting power. Stand sideways to a wall or partner. Hold the medicine ball with both hands and position both hands to the side of your body opposite to your partner or wall. Now throw the medicine ball. Catch and repeat for 30-60 seconds each side.

 

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Spring Into Inline Skating

June 20, 2016

We are fortunate here in Clark County to have many opportunities to Inline skate on paved trails away from traffic…. along the Columbia River Waterfront Trail, Salmon Creek Trail, Discovery Trail or Padden Parkway. Many people are nervous initially to inline skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of Inline skates and cruising to an awesome workout for your hips and thighs. Get your leg and buttock muscles conditioned beforehand and you’ll be able to skate for miles before you fatigue and have to stop.

Here are a few activity-specific exercises and balance drills to help gain your confidence in an unstable sport.

 

One Legged Stance

Begin by standing on one foot.  Slowly bend your knee lowering your body a few inches and then back up again.  Make sure your knee points straight ahead and maintain proper, upright posture throughout the entire exercise.  If you balance isn’t very good to begin with, you may want to have something sturdy close by to hang onto in case you lose your balance.  Perform 13-20 reps each leg.  You can do this exercise while brushing your teeth, talking on the phone or making dinner – that way you’ll easily fit it into your day. As you get better, try this exercise with your eyes closed, which would display a more advanced level of balance (not while cooking though :))

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Spring Into Tennis

June 13, 2016

Whether you’re a competitive or recreational player, tennis is such a fun activity to do with friends and family when the weather is nice. If you’re a strong player but haven’t done any pre-conditioning before you play your first match, you could be in for some disappointing performances, and if you’re not conditioned at all, you could put yourself at risk for injury.

On the other hand, if you follow an effective training program, you can expect improved technique and power, making you a better athlete. You’ll also avoid common tennis injuries, which mostly results from overuse, improper mechanics and a lack of sufficient flexibility and strength.

By strengthening the muscles surrounding typical injury sites, you can strengthen the area and enable it to withstand the repetitive stresses associated with tennis. Pre-conditioning also allows you to handle longer matches at a higher level of intensity without getting winded. Read more on Spring Into Tennis…

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