Category Archives for Wellness

Pool side ab routine with wheels and home-made TRX bands

Amp up the core work with these two pieces of equipment. They are gems.

Ab wheels.

Alternate. Do a set with the ab wheels. Then move to the TRX-like ropes and do a set there. Then go back for the next round.

Hanging the bands, or loops, or TRX-like rope from the 3-meter diving board provides room for one athlete.

Simple nylon rope and rubber cut from an old tire inter-tube and tied down with a knot and extra duct tape for added softness and security.

Instructions and routine for the TRX-like ropes:

Insert feet and assume a push-up position with hands on floor, but legs able to sway.

We do five types of exercises:

  1. CRUNCHES (knees to elbows);
  2. PIKES (bottom up with legs straight; 
  3. TWISTS (with two knees going up side to one elbow):
  4. MOUNTAIN Climbers (running one leg at a time); and finally,
  5. WILDCARD (athlete gets to pick a new motion or repeat a prior one). Nice wildcard is one hand touches other shoulder. 
Repetitions
  • Week 1 = 10 reps. 
  • Week 2 = 15 reps.
  • Moving to 25 without stopping.

Exercise

Style / Method / Motion

Reps with week 1

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

CRUNCHES (knees to elbows)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

PIKES (bottom up with legs straight)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

TWISTS (with two knees going up side to one elbow)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

MOUNTAIN Climbers (running one leg at a time)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

WILDCARD (athlete gets to pick a new motion or repeat a prior one). Example wildcard is one hand taps opposite shoulder.

10 reps

Be There! We made our chant for the United Way campaign.

Competition! Be There challenges all schools to come up with a catchy and unique chant related to school attendance, and the importance of coming to school every day.


There was a little froggy
Sitting on a log
Cheering for a snow day
She had no sense at all.

We are the Ellis Swim Team
We love to go to school
When we do we get to swim
and learn about.....
Math, Science, French, Art, Spanish, English, History.
Woo!
Cheer(s), We love school!


The video of the chant is below. Only 20-seconds. 

Another answer at The Athletes’ Village website about purpose of sport

Loaded question on another site.

Without a doubt, throughout history, there have been many high performing athletes who have been in the realm of abuse on frequent occasions. That’s the theory at work where the ends justify the means. Torture. Anguish. Ridicule. Embarrassment. Shaming. Slave-driving demands. You get the point.

The story goes that you put many eggs into one basket and toss that basket around repeatedly. Many of the eggs break. The eggs that survive are your tough eggs and they are the champions. Brutal. But, it is part of the sporting legacy. And, it is what the media seems to showcase. People are resilient.

However, is that the true aim of what we crave for ourselves, our children, our communities?

How should we “re-create?” 

To me, recreation and play, and even athletics should be built as ways to better ourselves, those around us, and those in society. Furthermore, there have been caring, loving, open, honest programs that have been and are able produce their share of champions and record breakers. To kindle the drive and to support the passion for excellence is a whole lot of fun too.

Greg Mumm asked: Do you think improved athlete welfare directly impacts on better athletic performance?

Despite an increasing amount of research suggesting that improved athlete welfare equals improved performance and longevity in sporting careers, many High Performance Managers still leave this element to separate associations or bodies. I would like to hear from athletes about whether they think improved welfare leads to better performance and whether they want more support here from coaches or would they prefer to have this aspect separate?

Peace to you and yours in our sporting endeavors. Life is short.

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