See the 47 exercises in the warm-up routine. This is the first post that blends the wiki and the blog. Photos and videos for all exercises are expected in the days and weeks to come.
- Start with the chin on the chest. Slowly, easily, calm-like, move the head around the shoulders.
- Do some to the one direction and then reverse. Okay to look far to the right, then far to the left.
- Okay to look far up, and then far down. Heads need to be attached to the bodies. When the neck is hurt or injured, comfort is absent. The mind leads, the body follows.
- Could do variation with 1 roll to right and then 1 roll to left. Body is complicated in holding one’s head in place. We need our heads to be in the game. Water polo players have head on a swivel!
- Put both arms on one side of body. Kick opposite leg to the arm side while swinging the arms in front to the side of the kicking leg while standing on the other leg. Kick higher. Twist farther. Kick and hold for 3 seconds. Kick and re-kick higher. Point toes on kick. Flex foot on kick.
- The spine and back are precious, often a place for injury, especially if conditioning isn’t done. Have a backbone!
- Other direction with other leg and motion.
- Stand on one leg. Swing the other forward and then backwards in toe to heel directions.
- While seated hold two hands on one foot with one hand on toes and other hand on the heel. Spin to loosen foot, ankle and other soft tissue for increase flexibility and warm-up. Often done while sitting. Could be done while standing. Kicking speed is about flexible flippers. The tail fin of a fish or shark moves the water for propulsion.
- Spin the toes in the other direction. Change to or from counter-clockwise to the other direction.
- Could micro-manage what foot to grasp and what direction to spin.
- Place tops of feet and toe nails onto ground with knees bent and body weight on the feet. Works on toe point and quad flexibility. Can have a soft surface or towel, with or without shoes. Can ask swimmers to lay back with head then shoulders to the ground with legs bent fully at the knees.
- Legs! Feet! Whatever is tight gets attention with this position. Do it at night and in the morning in a soft bed or with a pillow and improve your comfort in a week’s time.
- Full range of motion with shoulder swinging so it touches the ear. Hand goes past hip at bottom of circle. Do some slow, some medium and some fast. With or without milk jugs as weights.
- ROM = Range Of Motion. Shoulders and backs are points of power when attached to the base of the body and core.
- The sideways 8 is also a math symbol for infinity.
- Begin with hand down with hands near pockets. Swing arms up the sides and touch overhead with the back of the hands together. Shrug the shoulders and pinch the ears with every movement.
- Hold one thumb in the other hand and keep the arms straight. Lift the arms from the shoulder and back. At the bottom, let go of the thumb and allow the arm to swing past the hips to the back before stopping.
- Start in a T position with hands outstretched. Bring the hands together, always keeping them as high as the shoulders. Hug yourself. Swing them apart and try to clap and touch the hands together at shoulder height.
- One arm swings forward while the other swings backwards, in the opposite direction.
- The one arm that was moving forward goes in reverse and the opposite arm goes the opposite direction too.
- The rotator cuff gets attention with arm forward and slightly down. Twist.
28) Wrist door-knob closeEdit
- Close the door knob.
- Handshake up motion. Quickly lift the hand. Shake.
- Handshake down.
- With wrist range of motion, spin or twist wrist, both directions. Stretch fingers to back of forearms of both tops and bottoms. Do one hand. Or, do both hands together.
- Palm up motion with hands. Sculling and pulling on the water takes strong forearm coordination to get the hands pitched in the proper positions throughout the underwater pulling stroke.
- Palm down shake. Passing the ball and even a disk ends with the finger tips and wrist flick.
- Hands control our pencils, keyboards, water polo balls and even give a grip on the water — one of the hardest elements to grab and control.
- Do sit ups all different ways. Bent leg, straight leg, crunches, legs apart, twisting at top. twisting at bottom, pike, and elevated flutter kicks, and rower style are a few.
- Lay on floor with face down. Interlock fingers under the chin. Keep hips down but lift upper body and shoulders so the elbows get straight and hands are stationary. Look to the sky. Look to the sides. Stretch the abs and move the back with smooth and slower motions.
- Prone, with head and upper body down along the floor, lift your thighs and feet up. Do both legs. Then single leg lifts.
- Sit with one leg straight. The other leg bends at the knee and the foot of the bent leg crosses onto or else over the straight leg. Bend your head lower to the straight knee. Hold the stretch for time, even up to 2 minutes.
- Switch legs so the other leg gets straight and move to stetch that hamstring.
- In a sitting position, bend both knees and put the soles of the feet against each other. Pull your feet close to your bottom. Gently stretch by pressing the bent knees closer to the floor. Easy on the groin muscles.
- Sitting, bring a bent knee to touch the ear.
- Hold knee to ear. Then twist and touch the knee to the other ear.
- Could be done standing if advanced for balance.
- Do the same with the other leg to one ear, then the other ear. Inserts a twist to the back and neck.
- Standing, move arms in a backstroke form like Missy Franklin. The recover with fast handspped so quickly that the fingers are a blur. Then do some double-arm backstroke to cool down. Make a bent elbow pull.
- Standing, do the motions for a breastroke underwater pull out that follows a dive: Dive, glide, pull, glide, kick-arm-head, come to the top, start to swim. Then do 15 strokes of breastroke making a small pulling pattern and breath with every pull. Glide with hands forward in a “V.”
- Standing, make the arms swim like freestyle as fast as Cullen Jones. Take 10 strokes without a breath and the head looking forward and still. Then breath on one side. Other side. Then both sides, ever 5th arm recover. Then 3rd. Finish the race with out a breath, touching the wall on your side and then give a fist pump and sign of emotion.
- Stand on one leg and lift the toes of that standing leg off of the ground to balance on the heel.
- Stand on one leg and lift the heel of that standing leg off of the floor. Balance on the toes.
- Feet flat on the floor, bend down into a deep squat like the Pirates starting catcher, #55, Russell Martin. Stay there for extended time. Put knees apart then together. Keep feet flat.
Students and staff with Swim & Water Polo Camp get to offer input and reflective writing with a web form. One beauty of the form is its accessibility. Make use of the form while in school on the camp’s Android tablets and while at home. Use a smart phone or home computer and submit your work.
All are encouraged to take the necessary time to make plenty of good submissions and attempts.
We are seeking helpers and partners who have written tests, exams, quizzes and other clever-input, review, guessing-games that are freely able to be shared — especially in the subject area of sports, fitness, health, wellness, active-lifestyle and games. Youth technology and young career content welcomed too.
No promises, but we’d love to host your test or quiz on these pages and then share the process and results with you too.
Call Coach Mark Rauterkus, 412-298-3432.
Email is Mark -at- Bloomfield-Garfield dot org.
Tore Nilsen, a teacher in Norway, reported news of student performances in coding to the LiveCode.com list.
The results from national and local exams in the subject Information Technology in Norwegian Upper Secondary schools are now in. I am happy to say that my students scored well in their exams, with an average of 4.4 out of 6 for all students who had to either sit through the national written exam or the local oral/practical exam assessed by external teacher.
60% of the students scored 5 or better, which puts them at the top of the scale. Compared to last years national results, the overall average would put our school at a fine top 6 spot nationally. With a top 5 spot for the national written exam and a top 6 spot for the oral/practical exam.
These results are unprecedented at our school, and in my opinion, very much a result of our choice to use LiveCode as our programming environment. Due to the nature of LiveCode we have been able to focus on the principles behind good coding, and use both time and resources to become better at problem solving rather than to learn the intricacies of a specialised programming language. As far as I know, we are the only school in Norway to use LiveCode as the preferred tool in this subject.
On behalf of my students, I am very happy with the results, and I very much look forward to teach programming with LiveCode to yet another group of students next year.
Tore also posted, “Luckily we enjoy a fair degree of freedom, as long as we can reach the competence aims in the national curriculum.”
Meanwhile, Kevin Miller, CEO of LiveCode, posted from his iPhone, edited slightly:
This is great news Tore. We have seen similarly good results here in Scotland… LiveCode has become something of a standard in Scotland. It is in the main textbook and exams.
What are your goals for summer?
Tips: From one day and one dad to another.
The artwork for the banners with the various XP has shown some weirdness, and I did a bit of question asking and now some tinkering.
The banner box, if set to 7.5 inches across and 2.7 inches tall will fit as designed.
The transparent background to the banners is grey, not white.
Screen shot of the creation process.
I do not recommend making a hard border, as above. But, it is nice to have a clue as to where to put the art so it displays well.
Now, back to the grindstone!
Update: The reopening in Robinson is tomorrow! See the posting at this blog.
Originally published on May 25, 2016:
The construction team is hard at work getting the new 9,000 square-foot flagship store in Robinson Township ready to open. New lighting, floors, display walls and a brand new sales space will be like nothing the Pittsburgh running market has ever seen. Add in more than 5,000 square feet of bikes, and this will be one incredible location for all your families fitness needs. Stay tuned for more updates. Expect that the present shops will be closed for a short time in late May or early June to facilitate the move. In the meantime, their Facebook and Instagram pages show videos and pictures of the pending updates.
Track Tuesdays events are now held at West Allegheny High School.
Update: Scroll down to see the changes inserted at the bottom of this post. Additional letters of support arrived in May 2016 to boost efforts for the international grant, the DML Competition.
Links to 26 letters of support sent to The Sprout Fund for the Pathways and Playlist Grant in April, 2016.
Update: In May and June, 2016, with the national version of the grant, support grew to 35.
Team, as of April 2016
Playlist for Play.CLOH.org and Tech Captains badges
Local Grant proposal in PDF formatPlaylist_GRANT_redacted
National Grant – DML Competition proposal – submitted on May 13, 2016
Updates of support from May 2016
- Institute for Human & Machine Cognition (IHMC), makers of Cmap software
- Dave Zirin, sports writer and producer, Edge of Sports
- Pro Bike + Run of Cozza Enterprises
- A.D. Starr, baseball catalog company
- David Scraven, head coach, Upper St. Clair Swim Club and USC High School
- Milestone Sports, inventors of the Milestone Pod
- Letters still to upload:
- Pair Networks
- Kevin DeForrest, author, The Treasure Within