Friday, 19 February 2016

VOLLEYBALL TRAINING SESSION

Hi guys, this is a little training session I had to do at school. It lasted for 50mins and it was great fun to plan this and get to train my friends.

WARM UP

They ran 1 lap across the court, then they did 10 jumping jacks, 10 pushups and 10 jumping lumges. Afterwards they did some joint mobilization: they rotated their ankles, rotated their knees left and right, stretch their hamstrings, circled their waist, cirle their arms forwards and backwards, circle their wrists and open and close their fingers. Each exercise was done for 15-30 seconds. 


Two of my classmates circling their waists


FITNESS TASK

First they had to go back and forth in between two lines doing finger touches and then they stood in a line and passed the ball backwards until it reached the last person in the line. That person had to go running to the first position in the line and repeat it a couple of times.





Line exercise


INDIVIDUAL TECHNIQUE 

In this part of the session they practiced the diferrent types of serves.
  • The Floater: smack the ball with the heel of your hand or the bottom of your palm. Don't hit the ball with your fingers or fist. Make sure your serving hand is slanted slightly upward. This will help loft the ball over the net. Aim for the middle of the ball to achieve the straightest trajectory for the ball.

  • The Underhand Serve: for a right-handed player, the ball should be held still in the left hand, and the right hand should make a fist with the thumb on top of the folded-in fingers. The right fist should make contact with the underside of the ball, and the point of contact is on the palm side of the right hand, between the folded-in fingers and the wrist. Bring the right arm back and swing through to make contact with the ball and send it over the net. The left hand should hold the ball still; do not throw the ball up or move it.
  • The Topspin: the beginning steps for the topspin serve are just like the floater, but the toss for the topspin must be higher. Toss the ball high enough so that the right arm can come down on the ball in a snapping motion on the underside of the ball. Do not stop the motion of the right arm when it contacts the ball; rather, turn your shoulder away from the ball, swing all the way through and DO snap your wrist. Snapping your wrist will deliver a hard and fast serve to your opponent. 
              The underhand serve                                        The floater     
       

  The topspin done by a professional   
         
INDIVIDUAL TACTICS

In groups of three players with a ball each. Two of the players wnt to one side of the court and the other one stayed in the other side, his mates passed the ball to him and this one tryed to score a point. When you pass the ball you can throuw it anywhere on his side of the court and the other player in order to score a point has to hit the ball so that it lands in a place in the other part of the court where there's nobody. Once the player scores a point they rotate.

COLLECTIVE TACTICS

In groups of three, with a ball each. In the same position as the other exercise. The player that's alone passed the ball to the other two players trying to make it the most difficult for them to recieve it, then they tried to hit the ball three times trying that each player hits the ball once. Once you achieve to do this three times you rotate. 

COOL DOWN

For the cool down, they streched their hamstrings, their inner thighs, their arms by pushing their fingers forwards and also by putting their arm across their chest and pushing it against it and touching their back with their hands. Finally, they rolled their necks clockwise and anti-clockwise. Each exercise was done for 30 seconds. 


My classmates stretching their legs

COMMENTS:

Miriam Molina: I liked the trainning session a lot because we practiced everything. I really liked the warm up because she prepared us very well. The exercises and the games were a lot of fun and she motivated us a lot.

Miguel Navarro: I found your training session quite complete and I had a lot of fun, although it was a little bit hard.

Patricia Seva: I learned to throw the ball and make it go above the net in this training session. Alba gave us a lot of motivation and in general I liked the training session very much.











Saturday, 12 December 2015

Jogging in la Cresta del Gallo

Warm up: do some dynamic streches and jog lightly for a few minutes. 

Main activity: I ran for 22 minutes and then walked for 4 minutes at a medium pace.

Cool down: I walked slower for antoher 5 minutes to recoger my breath and then did some stretches again.

I loved jogging at the mountain because I felt free and I went with a friend so it was even more fun!




Horse riding 

Warm up: I did article movilization and I akso warmed up the horse by doing walk, trot and canter.

Main activity: jumping some obstacles to train for the upcoming show jumping competiton.

Cool down: cool down the horse by doing some trotting and then walking. After I got off the horse I did some stretches especially for the muscles on your legs.



       

FUN JOG on the BEACH!

Warm up: do some dynamic streches and jog lightly for a few minutes. Eg;
 

Main activity: I run on the beach barefoot for 20 minutes and then walked for 5 minutes at a medium pace.

Cool down: I walked slower for antoher 5 minutes to recoger my breath and then did some stretches again.

I had a lot of fun running at the beach. I loved seeing the sand, the sun and the sea and all the living creatures there while running. The beach is a beautiful place to do any kind of workout.



PumpUp

PumpUp is a safe and supportive space to share your journey toward a healthy body and healthy mind. Share your challenges and triumphs, track your fitness, and receive unparalleled support from a global community of like-minded people. PumpUp equips you with the tools you need to live a healthy lifestyle in a positive way. With millions of inspiring people cheering you on, it’s never been easier to become the best version of you!
Over 2 million people use PumpUp for:
PHOTO SHARING
Snap a pic after a tough workout or before a healthy meal and share it with the community. Create gorgeous, customized photos that best represent you. You’ll love how incredibly positive everyone is and how inspiring you can be to others!
SOCIAL WORKOUTS
Discover amazing workout routines created by the people you look up to in the PumpUp community. Share your best routines with your followers to help them achieve their goals.
ACTIVITY LOGGING
Running, weightlifting, walking, dancing, cheerleading… whatever it is, log it with PumpUp! Our mascot, Pat, will keep you on track to achieve your goals.
WEIGHT TRACKING
Set a goal weight and track your progress. You’ll be surprised at how easy it is to achieve your goal weight with the positive reinforcement of our awesome community! 
 https://play.google.com/store/apps/details?id=co.pumpup.app&hl=es

Cover art               PumpUp — Fitness Community: captura de pantalla         PumpUp — Fitness Community: captura de pantalla
HIIT Interval Training Timer


Cover art                                 
     HIIT interval training timer: miniatura de captura de pantalla         HIIT interval training timer: miniatura de captura de pantalla


HIIT (High Intensity Interval Training) is a method well known to burn fat in a short & intense workout. And there are many different ways to it : sprinting, crossfit, running, bodyweight workouts, cycling, yoga, stretching, weightlifting, boxing ...
HIIT Interval Training Timer will help you focus on your workout so you won't be distracted by a screen or a watch. Forget about the time, just follow the sounds. When you’re done, you can share your results with your friends on Facebook and Twitter ! On the first screen you will set up your workout phases durations (preparation time, work, rest, rounds and cool down) and you will choose your sound.
Then hit “Go !”, work and just follow the sound… or the voice !
You can listen to your own music, just make sure you can still hear the sound.
At the end of the workout, a new feature allows you to share your workout with your friends on Facebook and Twitter.
https://play.google.com/store/apps/details?id=com.ihunda.android.hiit&hl=es

Caledos Runner


Caledos Runner will register by GPS speed and route in our outdoor workouts, also offering a voice giving us information every few minutes or kilometers on how our rhythm is going. We also have the option to enter workouts manually and share them on social networks like Facebook and Twitter, and see simple statistics on mileage and calories burned and calories level week, month or year.

One of its best features is the complete integration with RunKeeper service.  Caledos Runner is also compatible with certain brands of heart rate monitors, which can connect via Bluetooth to record heart rate evolution in each workout.
The application itself is free, but the option of paying for premium features such as graphics and advanced statistics showing altitude and speed, it supports heart rate monitors, or to remove the promotional hashtags included sharing practice from the app.
http://www.xatakawindows.com/aplicaciones-windows-phone/caledos-runner-un-gran-companero-de-running-en-windows-phone-la-aplicacion-de-la-semana