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PAN AM Artistic Gymnastics Footwork

gymnastics artistic      Even in its familiarity, the balance beam is still a daunting piece of athletic equipment.  Long and narrow, it is raised about 4 feet (1.2 m) above the floor.  Walking on the balance beam is where beginners start. Elite-level gymnasts jump, turn, run, kick, flip, do cartwheels, pirouettes, mount and dismount with seemingly effortless precision.  The riveting repertoires in this sport demonstrate creativity and control like no other.

Advice for First-timer’s Feet on a Balance Beam:

Stand at one end face the beam’s length.  With chest high and abdominal muscles contracted, place left foot in front of right. Turn feet out slightly and distribute weight evenly on balls of feet. Keep toes on top of the beam to prevent ankles from rolling. Align kneecaps with feet. Point arms up above head toward ceiling or extend arms like airplane wings. Looking straight ahead, step forward with right foot. Point toes and place the heel of right foot securely on beam. Continue forward, alternating feet until reaching the end of the beam.

‘Feat Footwork’ – Olympic Gold-Medal Balance Beam Routines:

2012…..split leap mount, front tuck, two flip-flops to a layout,  swing down, split leap, switch ring leap, front walkover, swing down, side aerial, sheep jump, back tuck, wolf jump, split leap, full turn, two flip-flops to a double pike dismount.

2008…..two flip-flops to a two-foot layout, front pike, standing full, switch leap, layout step-out, two-foot layout, switch leap, split jump, pike jump, back tuck, full turn, cartwheel to sit, round-off, full-in dismount.

2004….. ‘Onodi’ which is a jump backward, then a half twist into a front handspring, then a flip-flop, one-armed flip-flop, layout step-out, split leap,  ‘Kotchetkova’ which is full-twisting back handspring, then a front walkover, flip-flop, back pike, full turn, ‘Omelianchik’ which is a back dive with ¼ (or ¾) twist to land in a handstand, then a round-off, full-in dismount. (1)

[Please check source for winners’ names and countries.]

Go to – http://www.toronto2015.org/schedule

Resources: 

http://www.toronto2015.org/gymnastics-artistic

http://livehealthy.chron.com/walk-beams-3645.html

http://www.livestrong.com/article/148109-balance-beam-activities/

http://fulltwist.net/olympic-difficulty-part-3-balance-beam/ (1)

Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.   1 Corinthians 9:25 (NIV)

TRAINING – COMPETITION – PODIUM

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Kenyan Marathon Training in Kansas

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Can a marathon runner from Kansas City train like a Kenyan?

         Here are some tips for that cultural transition:

 Workout Recovery 

  • Do extra slow warm ups
  • Do extra slow cool downs
  • Do extra slow recovery runs

 Diet and Rest

  • Eat local fresh food
  • Sleep 10 hours per night
  • Nap 1-2 hours per day
  • Spend lots of time off-feet

 Live Simply with No Distraction

  • No TV, internet, cell phones or technology
  • Read or go for walks
  • De-clutter your mind

Train in Tough Conditions

  • Run on soft ground for strength, flexibility and efficiency
  • Overdress in extra layers of under clothes, also wear baggy clothes and heavier shoes

Mental Outlook

  • Believe you can win and a break world record
  • Don’t limit yourself; dream big
  • Don’t complain about life or a workout

Training

  • Listen to your body, back off if you are tired or something hurts
  • Otherwise work hard, increase intensity or duration to point of exhaustion
  • Practice block training: build up for 3-4 months, then completely rest for 2-6 weeks before starting next block
  • Train in groups – ‘iron sharpens iron’
  • Do lots of lower leg drills and stretching with little to no upper body, do some basic core work
  • Add uphill running drill with resistance band 1-2 times a week. 
  • Take Sunday off for studying the Bible, going to church and completely rest

Workouts

  • Run up hills and stride back down
  • Do tempo runs: conservative start, pick up pace to finish at fast pace
  • Do ‘Fartlek runs’ (Swedish for ‘speed play’) http://runners-resource.com/training/fartlek/
  • Do interval workouts, adding repeats
  • Do periodic long runs at a progressive marathon pace
  • Do two runs per day with a recovery run

Kenyan’s Stance on Shoes

  • They go barefoot by necessity, not by choice. 
  • Those in Kenya will wear ANY pair of shoes without complaining, preferring shoes to going barefoot.
  • Those who have run outside Kenya prefer a simple, lightweight trainer given their well-developed feet.

For more details, read:  http://www.runnersedgekc.com/pdf/how_to_train_like_the_kenyans.pdf

Photo source:
http://www.nytimes.com/2012/05/02/sports/iten-a-kenyan-town-made-for-marathoners.html?pagewanted=all&_r=0

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Springing into Action – Feet in the Air

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In this 2011 photo released by the International Triathlon Union (ITU), elite female athletes dive into the Schwarzsee Lake for the start of their world championship swim.

The Dextro Energy Triathlon took place in Kitzbuhel, Austria. (AP Photo/ITU, Delly Carr)

 

http://news.yahoo.com/photos/photo-released-international-triathlon-union-elite-women-dive-photo-175238999.html

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Calling out to God to Rescue your Feet

Praying from the MESSAGE version of The Book of Psalms: 

God! God! I am running to you for dear life; the chase is wild. If they catch me, I’m finished (7:1, 2). God! Please hurry to my rescue! God, come quickly to my side (70:1). God, give grace, get me up on my feet (41:10). I run for dear life to God, I’ll never live to regret it. Do what you do so well: get me out of this mess and up on my feet (71:1, 2). Make a show of how much you love me so the bullies who hate me will stand there slack-jawed, as you, God, gently and powerfully put me back on my feet (86:17). I’m feeling terrible—I couldn’t feel worse! Get me on my feet again. You promised, remember (119:25)?

I waited and waited and waited for you. At last you looked; finally you listened. You lifted me out of the ditch, pulled me from deep mud. You stood me up on a solid rock to make sure I wouldn’t slip (40:1, 2)?

When I run to you God, you save me (37:40). You did everything you promised, and I’m thanking you with all my heart. You pulled me from the brink of death, my feet from the cliff-edge of doom. Now I stroll at leisure with you in the sunlit fields of life (56:12, 13).

I bless you, God! I give you a thunderous welcome! Didn’t you set me on the road to life? Didn’t you keep me out of the ditch (66:8, 9)? Yes, because You are my refuge, You the High God my very own home, evil can’t get close to me; harm can’t get through the door. You ordered your angels to guard me wherever I go. If I stumble, they’ll catch me; their job is to keep me from falling (91:9–12).

I said to myself, “Relax and rest. God has showered you with blessings. Soul, you’ve been rescued from death; Eye, you’ve been rescued from tears; and you, Foot, were kept from stumbling” (116:7, 8).

God, you make everything come out right; you put victims like me back on my feet (103:6). Blessed be you Lord – day after day you carry me along (68:19). Thank you for your love, thank you for your faithfulness; most holy is your name, most holy is your Word. The moment I called out, you stepped in; you made my life large with strength (138:2, 3). Really! There’s no such thing as self-rescue, pulling yourself up by your bootstraps (49:7).

 

Sandhu, T.J. (2013). Walking with God: Praying through footwork metaphors in scripture. Unpublished manuscript.