Category Archives: Keep It Going At Home

Squad Goal: Plank Challenge #11

Nearly there… so we’re looking for the most improved since the beginning of lockdown.

Big thanks to all you dedicated athletes for getting involved and logging your plank times. You’ll love seeing how much better you areby the time we are back in the pool!

Time yourself doing the plank and fill in this form with your results! Send in your results on this new form before 5pm on Monday 22nd June – https://forms.gle/PqBhmjYQJDk23RMSA

IMPORTANT! Make sure you record your time in the correct week or we won’t be able to collate your times

To perform the Plank exercise:
• Be face down resting your weight on your forearms and toes, pull your tummy in tight.
• Maintain a hold where your body is in a straight line from shoulders to heels for as long as possible.
• Keep a straight back and don’t allow your hips to sag throughout the exercise hold.

Dryland Safety

Please make sure that you have considered the following BEFORE commencing with this online activity.
You should not participate within the session if you are not fit and healthy. Be aware of your own capabilities and do only what you are comfortable doing – if in doubt, seek medical advice.

If you are under 18 please ask a parent or guardian to consent to you taking part.
They must agree to the following:
• That you are fit and healthy enough to participate
• They will be in the proximity to you at all times to deal with any issues that may arise
• They agree to stop the training if there are any health or safety concerns
• That the environment is suitable for what you are about to undertake

Check Your Surroundings
• Can you exercise outdoors?
• If indoors, what is the floor like? Is it safe and will it stay soo if it gets wet (if applicable)?
• Is the area well ventilated?
• Do you have a mat? If not, is the ground suitable for body-based exercise?
• Is there furniture you might bump into – can it be moved? If so, move it!
• Do you have enough space to exercise safely?
• Are there any trip hazards?
• You must wear appropriate clothing at all times including suitable footwear, no jewellery, etc.
• Keep pets and any other distractions out of the way during exercise!

Other Important Information
• Any equipment used should be wiped clean before and after use
• Stay hydrated

If you are happy with all the above, then you are welcome to join in!

Keep it Going at Home #16 – Superhero Workout!

Good Morning, Superheroes!

Swim Ireland have been working with Strength Lab UK and The Performance Lab to deliver the Superheroes programme to the Regional Skills Academy. Here’s two workouts for you!

Superheroes Level 1 
Here’s a workout for athletes aged 11 and under

Superheroes Level 2 
Here’s a workout for athletes aged 12 and over

 

Dryland Safety

Please make sure that you have considered the following BEFORE commencing with this online activity.
You should not participate within the session if you are not fit and healthy. Be aware of your own capabilities and do only what you are comfortable doing – if in doubt, seek medical advice.

If you are under 18 please ask a parent or guardian to consent to you taking part.
They must agree to the following:
• That you are fit and healthy enough to participate
• They will be in the proximity to you at all times to deal with any issues that may arise
• They agree to stop the training if there are any health or safety concerns
• That the environment is suitable for what you are about to undertake

Check Your Surroundings
• Can you exercise outdoors?
• If indoors, what is the floor like? Is it safe and will it stay soo if it gets wet (if applicable)?
• Is the area well ventilated?
• Do you have a mat? If not, is the ground suitable for body-based exercise?
• Is there furniture you might bump into – can it be moved? If so, move it!
• Do you have enough space to exercise safely?
• Are there any trip hazards?
• You must wear appropriate clothing at all times including suitable footwear, no jewellery, etc.
• Keep pets and any other distractions out of the way during exercise!

Other Important Information
• Any equipment used should be wiped clean before and after use
• Stay hydrated

If you are happy with all the above, then you are welcome to join in!

Squad Goal: Plank Challenge #9

Well done to last week’s winner!

1st Sorcha!

How long can you hold the plank?

Time yourself doing the plank and fill in this form with your results! Send in your results on this new form before 5pm on Monday 8th June – https://forms.gle/UvBNLLGT1ZxX8cbx7

IMPORTANT! Make sure you record your time in the correct week or we won’t be able to collate your times

To perform the Plank exercise:
• Be face down resting your weight on your forearms and toes, pull your tummy in tight.
• Maintain a hold where your body is in a straight line from shoulders to heels for as long as possible.
• Keep a straight back and don’t allow your hips to sag throughout the exercise hold.

Dryland Safety

Please make sure that you have considered the following BEFORE commencing with this online activity.
You should not participate within the session if you are not fit and healthy. Be aware of your own capabilities and do only what you are comfortable doing – if in doubt, seek medical advice.

If you are under 18 please ask a parent or guardian to consent to you taking part.
They must agree to the following:
• That you are fit and healthy enough to participate
• They will be in the proximity to you at all times to deal with any issues that may arise
• They agree to stop the training if there are any health or safety concerns
• That the environment is suitable for what you are about to undertake

Check Your Surroundings
• Can you exercise outdoors?
• If indoors, what is the floor like? Is it safe and will it stay soo if it gets wet (if applicable)?
• Is the area well ventilated?
• Do you have a mat? If not, is the ground suitable for body-based exercise?
• Is there furniture you might bump into – can it be moved? If so, move it!
• Do you have enough space to exercise safely?
• Are there any trip hazards?
• You must wear appropriate clothing at all times including suitable footwear, no jewellery, etc.
• Keep pets and any other distractions out of the way during exercise!

Other Important Information
• Any equipment used should be wiped clean before and after use
• Stay hydrated

If you are happy with all the above, then you are welcome to join in!

Squad Goal: Plank Challenge #8

Well done to last week’s winners!

1st Rian Carty; 2nd Sorcha and 3rd Isolde

How long can you hold the plank?

Time yourself doing the plank and fill in this form with your results! Send in your results on this new form before 5pm on Monday 1st June – https://forms.gle/SXbrReKNQS3uEfCTA

IMPORTANT! Make sure you record your time in the correct week or we won’t be able to collate your times

To perform the Plank exercise:
• Be face down resting your weight on your forearms and toes, pull your tummy in tight.
• Maintain a hold where your body is in a straight line from shoulders to heels for as long as possible.
• Keep a straight back and don’t allow your hips to sag throughout the exercise hold.

Dryland Safety

Please make sure that you have considered the following BEFORE commencing with this online activity.
You should not participate within the session if you are not fit and healthy. Be aware of your own capabilities and do only what you are comfortable doing – if in doubt, seek medical advice.

If you are under 18 please ask a parent or guardian to consent to you taking part.
They must agree to the following:
• That you are fit and healthy enough to participate
• They will be in the proximity to you at all times to deal with any issues that may arise
• They agree to stop the training if there are any health or safety concerns
• That the environment is suitable for what you are about to undertake

Check Your Surroundings
• Can you exercise outdoors?
• If indoors, what is the floor like? Is it safe and will it stay soo if it gets wet (if applicable)?
• Is the area well ventilated?
• Do you have a mat? If not, is the ground suitable for body-based exercise?
• Is there furniture you might bump into – can it be moved? If so, move it!
• Do you have enough space to exercise safely?
• Are there any trip hazards?
• You must wear appropriate clothing at all times including suitable footwear, no jewellery, etc.
• Keep pets and any other distractions out of the way during exercise!

Other Important Information
• Any equipment used should be wiped clean before and after use
• Stay hydrated

If you are happy with all the above, then you are welcome to join in!