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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.

June Activity of the Month

Netball

In 1895, the game of Netball started to take shape following some experimentation with Indoor Basketball. When a sports teacher from New Orleans asked for a copy of the rules of basketball, the package contained a drawing of the court with lines penciled across it, simply to show where different players were best to patrol. But the teacher misinterpreted the lines and thought that players couldn't leave those areas.

Whilst three bounce dribbling remained in the men's basketball game, in the women's version dribbling ceased to exist.

Netball was first played in England in 1895 at Madame Ostenburg's College. In the first half of the 20th century, Netball's popularity grew, with the game being played across the British Commonwealth. No standard rules existed, just nine-a-side and five-a-side versions of the game.

In 1957, representatives met to establish the International Federation of Women's Basketball and Netball. Formal rules were established and it was decided to hold World Championship tournaments every 4 years.

In 1995 Netball was included in the Olympics by the IOC.

A brief overview of Netball:

  • 7 players per team
  • Each team attempts to move the ball into it's goal circle from where a goal can be scored
  • Players have specified areas in which they can move

Find out more about how you can get involved in Netball: www.lrsport.org/sports/netball

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