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Virtual Performance Stations

Virtual Performance Stations

Want to compete at your best? Performance Stations will help you do just that! Go through the following sections to help you prepare for the Virtual Summer Games Challenge.

Make sure you are ready to compete! A proper warm up will help you perform better! A proper cool down will help you recover so you’re ready to compete again.

Warm up Example

Warm up Example Outlined

Aerobic Exercises. Complete each for 20 seconds

  • High Knee March with Arm Pull
  • Step Jacks OR Jumping Jacks (depending on what feels comfortable for you)
  • Walk in Place OR Run in Place

Dynamic Stretching. Complete each for 20 seconds

  • Knee Pull
  • Leg (calf) Swing
  • Quad Pull
  • Leg Kicks

For those who have mobility issues or utilize a wheel chair

  • Arm Pull Down (without the march)
  • Arm Circles
  • Chest Fly
    • Arms straight out in front of you touching,
    • Open arms up out to the side of you (keeping them straight)
    • Then bring them back in front of you
  • Chest Stretch
  • Triceps Stretch
  • Shoulder Stretch

Cool Down Example

Cool Down Example Outline:

Aerobic Exercises. Complete each for 20 seconds 

  • High Knee with Arm Pull
  • Walking in Place
  • Side Step with Side Reach

Stretching. Complete each for 20 seconds. 

  • Hamstring Stretch (don’t forget both sides)
  • Butterfly Stretch
  • Quad Stretch (don’t forget both sides)
  • Shoulder Stretch (don’t forget both sides)
  • Triceps Stretch (don’t forget both sides)
  • Back Stretch
  • Chest Stretch

For those who have mobility issues or utilize a wheel chair

  • Arm Pull Down (without the march)
  • Arm Circles
  • Chest Fly
    • Arms straight out in front of you touching,
    • Open arms up out to the side of you (keeping them straight)
    • Then bring them back in front of you
  • Chest Stretch
  • Triceps Stretch
  • Shoulder Stretch

Being motivated, having confidence and being able to concentrate are just as important as being physically fit. Visualization can have a huge impact on your performance.

Try these 2 at home activities to help you mentally prepare to compete!

Activity #1: Set aside a couple minutes 2-3 days per week and visualize yourself playing in a game, visualize yourself running, jumping or whatever it may be.

Activity #2: Write a positive message on a post it and leave it somewhere you can see it everyday.

 

 

Fitness is very important when it comes to overall sport performance! Fitness not only can enhance your sport performance, it can help prevent/ reduce the risk of injuries. When you exercise you will be able to run faster and longer, jump higher, kick or throw farther, and have better balance!

Check out the Fit 5 Guide to learn some exercises that will help you prepare to compete!

Fit 5 Guide

Fit 5 Guide Page (this has video demonstrations of each exercises)