Dynamic Warmup For Gymnasts

In the past ten years, much advancement has been made in the world of strength and conditioning, including the development of dynamic warmup routines. Gone are the days of stretching statically before a sporting event. Before soccer and lacrosse games, you will witness players doing a series of active exercises in straight lines, repeating the same exercise 10-20 times while in constant motion. They will progress to faster drills in the same patterns on the field. There is no reason why you shouldn't see gymnasts completing the same routine, and do to the flexibility demands of the sport, dynamic warmup is even more important for these athletes to do.

There are several phases of warming up a muscle. First is the muscle activation phase, in which a gymnast performs a few repetitions of an exercise that will initiate contraction of a muscle. This phase is not meant for strengthening, hence the low repetitions. These exercises are examples of a muscle activation exercise:

SingleLegBridge: This exercise will activate your gluts and hamstrings. Lie on your back with one knee bent and the other leg hugged into your chest. Lift your buttocks about 5-6 inches off of the ground as you maintain a flat back with tight abdominals. Repeat 5-6 times on each side.

Deep Squat: Stand with your feet a bit wider than shoulder width apart, with your arms overhead. Squat down by sitting your buttocks back. The back should remain flat as the shoulders come forward. Place hands on the ground, then reach one to the sky and rotate toward that hand. Reach with the opposite hand. Repeat sequence 3-4 times

The next phase is the muscle mobility phase, which starts to introduce a dynamic stretch to a muscle, and will begin to increase the muscle tissue temperature. This is example of a muscle mobility exercise:

Dynamic Supine Hamstring Stretch: Lie on your back with your arms at your sides and your legs straight. Keeping a flat back and tight abdominals, raise one leg straight in the air, then lower it at a moderate speed. If it is more comfortable, bend the opposite knee. Only raise your leg to a comfortable level and do not let your back arch off of the ground. Repeat 5-6 times on each side. You may also raise the leg, then bring it slightly out to the side about 10-12 inches and back inwards 5-6 times. Do not allow the torso to rotate or the hip to lift off of the ground. Skip this last step if you have any hip problems.

The next phase of a dynamic warmup is the traveling mobility phase. In this phase, a gymnast utilizes an area of about 15 yards, adding consistent movement to the exercises. The temperature of the muscles rise, and each muscle is warmed up through its entire range of motion. Here are some examples of traveling mobility exercises:

Quadricep Stretches: Stand tall and bend your knee to bring your heel towards you buttocks, keeping the legs parallel to each other. Grab your foot with the hand on the same side, hold for about 3 seconds, then lower the leg. Step forward about 2 feet and repeat with the other side. Feel a stretch in front of your thigh. Continue the 15 yard distance. When you return in the opposite direction, you may stretch the front of your hip by leaning forward and reaching the opposite hand forward. Hold for about 3 seconds. Continue the 15 yard distance.

Inchworm: This is a hamstring stretch for the back of your thigh. Bend over to reach your hands to the floor, then walk your hands forward as far as you can. Maintain a flat back. Next, walk your feet forward with straight knees as close to your hands as you can. Don't worry if you cannot bring your feet all the way to your hands. It will improve with practice. Repeat for the 15 yard distance twice.

The final phase of a dynamic warmup is dynamic mobility, in which a gymnast uses the same 15 yard space to complete fast movement exercises such as high knee runs, lateral runs, and side skips, which will fully elevate the body temperature to the level it needs to be to perform on the ice.

There are many exercises that you may include in your dynamic warmup, and these are just a few examples from each phase from GymnasticStrong's "Dynamic Warmup and Flexibility Training" DVD. After practicing an entire warmup, you can pick and choose which exercises target your 'tight areas' the best, and create a 10-20 minute warmup that is specific to your needs. You will be more prepared for your practice session or competition, and less prone to injury.

Ten Things You Never Knew About the Sport of Rugby

Whilst rugby has never had the same level of exposure on TV that soccer has, it does seem to become a lot more popular in recent years. Many people's memories of rugby are of shivering in the rain at school and praying the big guy doesn't come anywhere you, but it's a great game to watch from the comfort of own front room! As Rugby does seem to be getting a better deal on TV these days, for those that might be new to watching rugby, here are ten things you probably didn't know about the sport.

1. What is it called a try?

A try is called a try, because when the game was first played, there were no points awarded for touching down the ball at your opponent's end of the field. What it did gain you, though, was an attempt, or a try, at the goal.

2. The game was named after the British school that it was invented in

When soccer was being played in English schools in the 19th century, there were no formalised rules for the game and each school made up their own rule book. It is believed that a boy named William Webb Ellis, who attended Rugby School, invented the game of rugby when he decided to pick up the ball and run for the goal during a game of soccer. The Rugby Union World Cup is still called the Web Ellis Cup to this day.

3. Rugby balls were first made from pig's bladders

Rugby balls and soccer balls used to be made using a pig's bladder for the inner. Unfortunately, the pig's bladders weren't cured very well and they frequently became rotten. The wife of the man, who made the rugby balls at Rugby School in the 19th century, died from the effects of the fumes she inhaled from the balls.

4. The reigning Olympic Champions is the US

By a quirk of fate, the current reigning Olympic Champions in the sport of rugby are the USA and they have held that title since 1924. The reason why, is because Rugby was dropped as an Olympic sport in that year.

5. There are two different types of Rugby played

Just to make it even more confusing to the non-expert, there are two types of rugby played, rugby league and rugby union. The games are very similar but the rules are quite different including a different scoring system.

6. The big scores

One of the differences between soccer and rugby that anyone new to the sport will notice are the big scores. The largest ever score difference that was recorded at an international match was in a game between Australia and Namibia, when Australia won the game by 142 points to nil.

7. The one hundred year old world cup whistle

At the beginning of every rugby world cup, the tournament is kicked off when the referee blows a one hundred year old whistle. It is the same whistle that was used for a game played in 1924 between England and New Zealand in the Paris Olympics.

8. The rugby world cup has never been retained by a team

The New Zealand team is the favourite to win the 2015 rugby world cup and, if they do win, they will be making a rugby world cup first, because the title has never been retained by a team, since the tournament first started in 1987.

9. A rugby coach invented basketball

James Naismith, a New England Rugby coach, is credited with inventing the game of basketball. It is said that he invented basketball so that his rugby team could train indoors when the weather was too bad to train outside.

10. National anthem singing at sporting occasions began with rugby

The traditional singing of national anthems before an international sporting event began in rugby. It was started when Welsh rugby supporters responded to the New Zealand team's Maori war dance with their own national anthem in 1905. The singing of national anthems before a match was then adopted officially.

Trampoline Pads for Cost Conscious Buyers

Trampoline safety pads prevent jumpers from having accidents associated with springs. While some trampoline owners allow people to jump on trampolines with no safety pad, this is a safety hazard and is not recommended by professionals. Pads are essential to having a safe trampoline for your friends and family. It is understandable that it is difficult for many people to spend the money on expensive pads for trampolines during these hard economic times, which is why we are going to explain to you what you should look for to get a dependable safety pad without spending too much money.

One of the most important factors you should examine when purchasing a pad is what type of material the pad is composed of. It is always recommended to purchase pads made with PVC Vinyl rather than polyethylene material. This is because polyethylene fabric is very sensitive to UV rays and will deteriorate quickly. PVC Vinyl is a sturdy vinyl that resists UV rays for extended amounts of time.

Another factor to consider when searching for a safety pad is the thickness of the pads. Most pads are 0.25" to 0.5" thick. This thickness will work for any trampoline and tend to be the most economical options. For customers wanting to guarantee maximum protection from pinching and bruising by springs there are safety pads which are 1" thick available. Those pads do cost slightly more, but they also provide the ultimate level of protection.

For owners of Hedstrom brand trampolines there is the option of purchasing Hedstrom safety pads. These pads are designed specifically for Hedstrom brand trampolines. They are the perfect option for someone searching for a budget-friendly safety pad. Typically the sleeve for Hedstrom brand pads can be purchased separately. So if the foam from the previous pad is still in good condition the only thing that will need to be replaced is the sleeve, which can save the trampoline owner even more money. An easy way to determine if you own a Hedstrom brand trampoline is to examine the perimeter hardware of the original trampoline mat. All Hedstrom brand trampoline mats have grommets instead of metal triangles.

There are many different types of trampoline pads available, each of which range in cost. The best thing for a trampoline owner to do is research to determine what safety pad quality best suits their needs and their budget. It is important to remember when purchasing trampoline equipment that the phrase "you get what you pay for" is very true. Sometimes it is better to pay a little more money up front for a better quality product because it will save you money over time due to lack of need for replacement.

David Jones is a professional author belongs to GA, USA and working with Trampoline Pro Shop as a marketing manager. Trampoline Pro Shop is a trampoline parts and accessories manufacturer company offers trampoline safety pads, mats, springs, covers etc.

The Evolution of the Sport of Boxing

Hand-to-hand combat may be the oldest form of combat that occurred between Homo sapiens. While weapons quickly replaced the fist as a way to hunt, hand-to-hand combat persisted as a way of settling disputes. Sports were often developed as ways for soldiers to maintain their skills during times of peace. The origins of these kinds of competitions can be seen in events like chariot races in Egypt or the javelin tosses of ancient Greece.

Many modern sports originated at the original Olympic Games of Greece. These sporting events gave rise to wrestling, archery, shot put, discus, and a number of running events. The most relevant sport to our topic was called "pankration." This violent sport involved the use of kicks as well as punches, and it only had rules against eye gouges and strikes to the groin. Nowadays, this sport is seen as the predecessor to modern MMA-style contests.

Depictions of fighters with wrapped fists have been found in the art of ancient Minoa from as early as 1500 BCE, and this type of fighting attire was described in Ancient Egypt as well as Greece. Romans enjoyed watching gladiators fight using only their fists, though fighters would wrap their fingers in leather thongs to protect their hands. Hardened leather was added in additional layers so that the fighters' fists became deadly bludgeoning weapons. Less valuable slaves were forced to fight in an area within a circle drawn in the dirt, which was the origin of the term "ring" in the context of boxing. This sport was actually outlawed in Rome due to its violent and brutal nature.

Fistfights fell out of favor with the advent of casual weaponry - that is, wearing a sword or other weapon as part of daily attire. Some allusions to fistfights exist in text from Italy and Russia between the 12th and 17th centuries. The sport was revitalized during the late 17th century in England, when carrying weapons had fallen out of fashion. Resurrected as prizefighting in London, organized fistfights were still bare-knuckle, brutal, and occasionally fatal affairs.

Rules created by champion fighter Jack Broughton introduced concepts like rules against hitting below the belt, a 30-second count when a fighter is down, and a standardized ring size with ropes to mark the boundaries. These rules also called for the use of cotton wraps on the hands of the fighters. With the induction of these rules, fatalities became less common. Ninety years later, weight classes were introduced in the London fight circuit to further reduce injuries caused by unfair fights.

The next leap forward came with the published rulebook known as the Marquess of Queensberry rules. These guidelines established that matches must consist of ten 3-minute rounds with 1-minute breaks between each. They also standardized the size of boxing gloves to be closer to the modern version. These new gloves allowed for longer matches and a greater focus on strategic punching and defense.

In the end, boxing became the modern sport we appreciate today through the introduction of truly talented and powerful fighters that changed the scene forever, like Rocky Marciano, Muhammad Ali, Joe Frazier, and George Foreman.

Damaged Trampoline Springs Needs Immediate Replacement

The first priority of any trampoline owner should be to maintain safety. It is vital that trampoline owners replace damaged springs immediately to decrease the risk of accidents occurring. Damaged springs include springs that are broken, overstretched, or even missing from the trampoline. Having even just one damaged spring on a trampoline or one spring missing from the trampoline, can have costly effects as well as increase the possibility of an accident occurring.

The problem that occurs if you do not have good, tight springs installed everywhere required by the frame is that the trampoline components are not tensioned correctly. If the parts are not tensioned correctly this affects the entire trampoline. Damaged springs cause your mat to be pulled in one direction more than other directions, which can cause your mat to tear. It can also loosen your perimeter hardware, resulting in springs popping off of the trampoline mat. If the mat is not tensioned properly excessive stress is placed upon other springs, causing them to overstretch or break.

Uneven tension also causes abundant stress on your trampoline frame, which can warp the shape of your frame. For rectangular frames it may cause a bow inward or outward on the frame, depending on where the springs are missing. Round trampoline frames can be altered much easier than rectangular frames since they are usually composed of lighter steel. Replacing damaged springs will save you money over time because it can help prevent replacement of frame parts or other trampoline components.

To replace your trampoline springs you will need to know the length of your trampoline springs. To determine the length of the spring you should remove it from the trampoline so that it is in the relaxed state. After removing the spring from the trampoline you should measure from one end to the opposite end including the hooks at each end of the spring. If you are measuring a spring that is damaged in any way, you should measure more than one to be sure you are getting an accurate measurement. It is important to measure the tightest spring you can find on your trampoline for accuracy.

If all of your springs are damaged and you are unable to determine the exact number of springs for trampoline, you can call to the supplier for help. After providing specific measurements of your trampoline mat and frame you will be able to place the order for the correct size and number of springs for your trampoline.

John A Matthew is marketing manager at Fun Spot Trampolines and promotes its products and services Worldwide, Company that specializes in manufacturing and supply trampoline parts such as springs, pads, mats and other accessories to provide you best trampoline parts in the industry.

Ultra White Collar Boxing - From Rookie to Rocky in Eight Weeks

Without doubt boxing is a one of the most challenging of all sports. It requires speed, agility, finesse, power, endurance, and ultimate mental toughness.

Boxing pushes you like no other, pitting you against an opponent with the same desire to win as yourself.

You will learn more about your strengths and weaknesses, and yourself control will grow.

It can be a graceful and precise sport, but at the same time can be raw and brutal.

Boxing reveals the true fighter deep inside every single one of us.

How many of us can say that after watching a Rocky movie they haven't been inspired by the training montages and Eye of the tiger music?

For most it's an inspiration that is gone within a couple of hours of the movie ending, but for some it stays with you.

Nowadays many gyms and personal fitness trainers as well as a multitude of boxing exercise DVDs are offering ways to train like a fighter. Boxercise, fight fit, etc.

But what if you want to take it further what if you want to actually get in the ring and compete.

White Collar Boxing takes its origins from Gleason's gym in New York. in 1988. Trainers prepared two novice boxers Dr. Richard Novak and Dr. David Lawrence for a fight of three rounds of two minutes each. The success of the first show and the demand by White Collar Boxers started a monthly series that has continued ever since.

The popularity of these events has spread globally and White Collar Boxing has become the worlds fastest growing corporate contact sport.

Established in 2009 in "Derby Ultra White Collar Boxing" is now the largest UK event organiser. They have put on fights in over 50 UK towns and cities, raising money for Cancer Research UK. To date they have raised well over £600,000.

Ultra White Collar Boxing offers members of the public even those with no prior boxing ability the chance to enter the ring in front of hundreds and experience the thrill of fighting against a matched opponent.

All boxers that take part help raise money for Cancer Research UK and are required to raise a minimum £50, but most raise much more.

Both male and female boxers can compete.

The bouts are three rounds of two minutes with one minute intervals.

Boxers are given eight weeks free training from ex-professional boxers and trainers in their area. They receive intense conditioning training and are taught all the skills required to compete in the event.

Safety is extremely important to UWCB

A summary of their guidelines follow:

Boxers train at the same gym to enable the trainers to assess the abilities of each boxer. The trainer can use this assessment to create a fair match for the fight.

16oz gloves to be worn

Full headgear to be worn

Groin protection compulsory for males, optional for females

Scoring by referee

Three standing eight counts in a round will result in referee stopping contest

The referee can stop the bout at any stage if in their independent opinion, the safety of either boxer is compromised.

In addition to the above guidelines, paramedics and a doctor will be present at all events to ensure the highest level of safety possible.

The Boxers Story

A friend of mine, Phil Ingleby of Sutton in Ashfield is one of the fighters who took up the UWCB challenge.

He started his eight week training and fought in Mansfield on 30th August 2014.

When I asked Phil about the eight-week training and his experience in the ring he responded with these words.

"I was impressed mate, yes. They offered two free training sessions a week with a former Muay Thai (Thai boxing) welterweight world champion, (Lee Chesters), who is one of the best coaches I've worked with... But, due to my previous experience in the sport, I decided to do 2 extra training sessions as an addition. 1 extra sparring session with lads from my old club and an extra fitness session with my friend who is a Personal trainer. We did an hour and half a week of circuit training and abdominal work"

"The fight I had in August was my first in almost eight years. I had fought in the ABA's previously, but retired through a back injury. I left the sport, with a hefty, but brave loss. I always felt that I left boxing behind with a bit of an injustice... My last fight was unfinished business, and I beat a very worthy opponent with more experience by a wide margin... Demon buried!!!"

Phil "The Ice Man" Ingleby fought against "Iron" Ryan Fitzpatrick at the John Fretwell Sports Centre in Mansfield on 30th August 2014.

He won on points and dedicated his fight to his Uncle Syd Ingleby. Syd was sadly taken by cancer earlier in the year.

He said he felt great to be back in the fight game.

Phil raised a total of £882 for Cancer Research UK an awesome achievement.

If you want to learn a new sport, get fit, gain a real sense of achievement and to reach your personal goals, why not try Ultra White Collar Boxing.