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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.

February Activity of the Month

New Age Kurling

In 2000, John Bennett was asked by his son to think up a sport that disabled people could all enjoy. It was while watching the Curling World Championships on TV that John came up with the idea of New Age Kurling.

It is an indoor version of the traditional game, with many variations to allow for people of all abilities to launch the Kurling stones.

What was originally a game for disabled people quickly became popular with able-bodied persons too, and for the first time disabled people can play with or against able-bodied people on an equal level.

The sport is now played all over the world with national and international competitions. Indoor curling is now enjoyed in 52 countries and is hoped that it will soon become a Paralympic sport.

What you need: New Age Kurling stones – 4 red, 4 blue, New Age Kurling vinyl target (House), Ramp and Pusher sticks if required and a flat indoor playing area, badminton court size.

How to play: New Age Kurling is a sport that requires participants to deliver 'stones' from one end of the court to a target at the other end of the court. The target has red, white and blue concentric circles and scoring is determined by the number of stones closest to the centre of this target. Each game normally consists of 6 or 8 ends and is played on a court based on half the width of a standard size badminton court with each end being played in the opposite direction to the previous end. The winner is the player with the highest number of scoring 'stones' at the finish of the game.

To find out about Kurling opportunities near you please visit: http://www.lrsport.org/sports/kurling

More information about Kurling: https://kurling.com/new-age-kurling/rules

Why not book on to our WPC New Age Kurling Competition? You only need 4 players to make a team! Book now: http://www.workplacechallenge.org.uk/lrsport/competitions/2017/03/crazy-kurling

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