THE IMPORTANCE OF SPORT AND EXERCISE DURING LOCKDOWN
THE IMPORTANCE OF SPORT AND EXERCISE DURING LOCKDOWN
by Chris Smith
With Lockdown 3.0 putting a sudden halt to all organised sport, it is more important than ever we keep our children physically active, socially engaged and mentally healthy.
Sport has the power to enrich so many lives, raise self-esteem and confidence which in turn can lead to life long lasting skills.
At United Dragons we are more determined than ever to fulfil our obligation to the children by producing a comprehensive sports programme that will support the health and well-being of all of our members.
We would like to share some top tips for maintaining a fit and healthy lifestyle during lockdown.
Speed, Strength and Endurance Training
There are several body-weight only exercises that will help improve speed, strength and endurance that don’t require any specialised equipment to do. Try the following three highly-effective exercises to get in some training, regardless if it’s in a living room or back garden.
1. HIIT SPRINTING ON THE SPOT
Sprinting on the spot can be done anywhere there is enough room to stand. This is perfectly suited to high-intensity interval training (HIIT). HIIT is training in short bursts of maximum effort with only a short rest between sets of work.
HOW TO DO IT: Begin by standing with your back straight, feet shoulder-width apart and arms relaxed at your sides. Next, lift one knee up to waist height and bring it down again landing on the ball of the foot. As the first foot comes down, lift the other knee up. Repeat as fast as possible while swinging the arms as if running straight ahead.
A HIIT sprinting in place workout could consist of four 30-second intervals of all-out effort with a 30 second rest in between sets.
2. BURPEES
Burpees are a whole-body exercise that are extremely intensive and have the potential to develop explosive strength and speed.
HOW TO DO IT: From a push-up position on the floor, jump your feet between your hands and raise up into a squat position before jumping straight up into the air. As the feet return to the ground, reverse the process until you’re back in the push-up position to start another
REPS : Try four or five all out sets for 30 to 45 seconds of work with no more than 45 seconds of rest between sets.
3. VERTICAL JUMPS
Vertical jumps for improved speed should be performed for time not reps. Thirty seconds of vertical jumps with about 30 to 45 seconds of rest between sets provides a tough workout.
HOW TO DO IT: Begin vertical jumps from a standing position with the legs roughly hip-width apart and hands at waist level. Drop into a squat while swinging the arms behind the hips. Rapidly swing both arms overhead while jumping as hard as possible. Drop down into a squat again and repeat. Be careful to only squat until the thighs are parallel with the floor to avoid possible knee injury.
2K CHALLENGE
We are excited to announce that we will be conducting a remote 2k challenge for all of our members, be it parents or children. Simply run 2K, time it, post it. There will be an up-to-date leader board table and prizes for the top three times we receive. GET INVOLVED.
ONLINE FOOTBALL, FUTSAL AND FITNESS CLASSES
Whilst exercise is vitally important during these difficult times, exercising without a football is just not as fun! We are very proud to offer our online football classes every Monday, Tuesday, Wednesday, Friday, Saturday and Sunday. This is a great opportunity for all of the children to not only get their exercise in, but to also improve their Football and Futsal technique.
Join our exciting online classes whilst attempting our top tips for keeping fit and healthy all from the comfort of your own home.
If you’re up to the challenge, I look forward to receiving your 2k challenge time. Please email your time to chris@uniteddragonsfc.com
Thanks UD and see you soon!
Chris Smith