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Exercise of the Week

Squat Jumps

Why should I do it?

Jump squats develop explosive power. Explosive power is the ability to generate force quickly. If you play almost any sport you need explosive power – but that's not the only reason to them. Power training is also important for successful aging, with studies showing that power training may be more important than static strength training for maintaining functionality as you age. Something as simple as rising from a chair has a power component to it. Use squat jumps to shake up your metabolism when you've been at the office or sat at your computer for too long. Stand up and do a set of twenty jump squats before getting back to work. It's a sneaky way to slip in some exercise and avoid the unhealthy effects of prolonged sitting.

How do I do it?

  1. Begin squatting. To squat, lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and hold position.
  2. Launch your body upwards. Lift your hands above your head as you jump in the air.
  3. Try to land in the same position. Bring your arms back to the starting position. Repeat.
  4. As you land, go into the squat to finish one repetition. Try and land effectively (you may have to master this skill)

How can I make it harder?

  1. Lift a pair of dumbbells and keep at the sides, with the knuckles facing away from your body.
  2. Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and move back to the starting position.
  3. Launch your body upwards. Lift your hands above your head as you jump in the air.
  4. Try to land in the same position. Bring your arms back to the starting position. Repeat.

May Activity of the Month

Archery

The history of archery is long, a bow dating from 2690 B.C. was found in Somerset. However, it was only in 1066 at the battle of Hastings that the longbow was developed into a weapon of war, and archery became more widely practiced.

One of the fastest growing sports in the UK, there are over 45,000 members of Archery GB and many more at 'have a go' events at activity centres, holiday parks, games fairs and tourist attractions. It is an inclusive and social sport, attracting young, old, disabled and able participants all shooting and competing together.

There are four disciplines of Archery where the shooting format is different for each:
  • Target archery is the most popular form of archery, in which which members shoot at stationary circular targets at varying distances and is practiced indoor and outdoor
  • Field archery involves shooting at targets of varying (sometimes unmarked) distance, often in woodland and rough terrain
  • Clout is a form where archers shoot at a flag (known as "the Clout") from a relatively long distance and score points depending on how close each arrow lands
  • In flight archery the aim is to shoot the greatest distance and requires a large flat area such as an aerodrome

To find out about opportunities to play archery near you, visit: http://www.lrsport.org/sports/archery

There is also a Workplace Challenge Archery competition coming up at the end of the month. Visit the competitions page to enter your team.

  • Radmoor Centre
    Catmose Sports Centre
  • Climbing Station
    Mac & White
    Everyone Active
    LOPC