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Arm swing exercise routine

1) Gentle Neck Rolls
2) Reverse Gentle Neck Rolls
3) Trunk twists
4) Reverse Trunk Twists
5) Leg swing forward and back
6) Other leg swings forward and back
7) Leg swings lateral with abductor and adductor motions
8) Switch legs and swing laterally.
9) Foot Spins
10) Foot Spins with same foot in the other direction.
11) Foot Spins on other foot
12) Foot Spins on other foot other direction
13) Kneeling position
14) Right Arm forward Arm Swing
15) Left Arm Forward Arm Swing
16) Right Arm Backwards Arm Swing
17) Left Arm Backwards
18) Right arm swing in a Sideways Figure 8 Motion
19) Right Arm Figure 8 in the Reverse Direction
20) Left Arm Figure 8
21) Left Arm Figure 8 Reverse
22) Up the Sides with both arms
23) Up the Front Arm Swings
24) Horizontal Arm Swings
25) Opposites Arm Swings
26) Opposite-Opposites Arm Swings
27) Wrist, door-knob open
28) Wrist door-knob close
29) Wrist range of motion
30) Other wrist range of motion
31) Sit ups
32) Yoga Cobra
33) Rattle Snakes
34) Hamstring Stretch with Legs in Figure 4
35) Other Side, 4 for Legs
36) Yoga Butterfly Stretch
37) Knee to ear
38) Other knee to each ear
39) Butterfly arm motion
40) Backstroke arm motion
41) Breastroke arm motion
42) Freestyle arm motion
43) Toe raises
44) Other leg toe raises
45) Heel raises
46) Heel raises with other leg
47) Squat stoop

Being literate in a modern world also means being able to code.

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Call to Hour of Code on Northside on December 6, 2018

Northside event on December 6, 2018, for the movement, Hour of Code

Intro video and call to engage

Calling coders and rookie coders: Kids, coaches, teachers, adults.

More engagement with CLOH.org can occur on our low volume email list for those wishing to code in the realm of sports projects. Sign up for the new mailing list.

Join us for SKWIM at Moon High School Pool from 2 to 4 pm on Sunday, November 11, 2018

Next practice: We visit the pool from 2-4 pm on Sunday, November 11.

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First day fun.

Kids, adults and and coach at Moon SKWIM practice.

First practice at Moon was a success. More room for adult and kids next time.

All are invited for a quick swim lesson, game introduction and some informal fun at the pool playing SKWIM. Adults and kids of all ages and abilities. Building on SKWIM's first Sunday practice at Moon HS pool (October 21, 2018), next time is 2-4 pm on November 11. They have fins at the pool that you can borrow. Just come with a can-do attitude and your swim suit and towel. 

Learn more about SKWIM, either before or after a practice, check out the lessons at https://SKWIM.us.

Spread some Sunday love and fitness at Moon High School pool this weekend.

Friday events at Mt. Lebanon swim pool for water polo and SKWIM with guardians

Lifeguards, triathletes, hockey players, basketball players and coaches as well as adults, parents, teachers, guardians and kids — of course — come to a fun water workout on Friday evenings when there isn’t a home football game at Mt. Lebanon’s indoor, new, high school swim pool from 7:30 to 9 pm. Show up at 7:15 if you can so we can transition into activities and have some time to chat before we begin.

More info at this page:

Crisis and the churn at the pool

Some people say that there is a crisis in youth sports participation. To be sure, the levels of this crisis — or not — depend upon many factors including location, coaching, other opportunities, support from the society and culture, school district and more.

Chart of national retention percentages by years for swimmers in USA Swimming programs.

Click image for larger view. Source: USA Swimming. Chart of national retention percentages by years for swimmers in USA Swimming programs.

Overall retention has stayed pretty constant around 70%. USA Swimming had its second best year ever in 2017 with 74.2%. Basically means that 7 out of 10 athletes stay with the sport from one year to the next.

The 12-Under retention levels within USA Swimming hovers around 60%. Again 6-out-of-10 12-Unders athletes stay with the sport. Colleagues in other sports say they’d love to have that retention rate for younger kids.

​And most of you already know that if a 13-Over-Swimmer is with your team, they are more than likely to stay with your team,  since the retention hovers around 90%.

Swimmers in Pittsburgh: We’ve got some weekend fun on May 12, May 19 and June 2

SKWIM player at Brashear, SDA16

SKWIM disk toss from play in the pool.

The Saturday Swim School is a labor of love with Coach Mark Rauterkus and a crew of other volunteers. We’re looking for Scouts, summer-swimmers, future lifeguards, and former Summer Dreamers to come out and join us as well.

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11:30 am to 1 pm Oliver High School 2323 Brighton Road, Pgh 15212

11:30 am to 1 pm
Oliver High School
2323 Brighton Road, Pgh 15212

Team Meetings at Swim & Water Polo with SDA18 include CIRCLES

Coach Mark at team meeting at Camp Langley.

Expecting both team meetings and circle time in our Swim & Water Polo Camp in 2018. Ideas welcome.

With Summer Dreamers in 2018, #SDA18, our regular, daily, Swim & Water Polo Team Meeting is going to include some circle time. This new program wrinkle comes on the wake of a school district push to Restorative Justice.

Mindfulness history

A few years ago, a friend, Richard King, PhD, helped to launch and lead a practice with circles with the students in a program he championed, Mindful Gardening. He is not leading any SDA activities in 2018., sadly.

Wishing for sanity and dialog in recent seasons

In 2017 as well as in the early part of 2018, I would have welcomed the on going use of restorative practices within PPS programs. The kids were fine. I needed the circles among a few of the adults who were going in different directions.

Circles and community slide from PPS training.

 

This offers a dramatic mind shift for some at PPS. With us at the swim pool, not so much. Sure, it is a new wrinkle. New touchstones are going to be needed. But we have always had an approach that gives students a voice, some choices, and builds upon respect.

Ideas and tools to implement the new circle time at Swim & Water Polo are welcome. We hope to document the process and offer more examples.

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