The world of sports is constantly evolving, and the latest additions to the Olympic lineup are a testament to that (we’re looking at you Kayak Cross!). But overall, in every corner of our country – new sports from the elegant Pole Dancing to the high-energy Break Dancing are capturing the imagination of athletes and fitness enthusiasts alike. Whether you’re looking to compete or just want to try something new, understanding the specific training techniques for each sport is key to success. If you are participating or thinking of starting one of these “Newer” sports, we’ve included some of the recommended exercises that may not take you to the Olympics… but will at least ward against injury.
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Pole Dancing: Strength, Flexibility, and Grace
Pole Dancing has transformed from a niche activity into a mainstream sport, celebrated for its combination of athleticism and artistry. Training for Pole Dancing requires a focus on upper body strength, core stability, and flexibility.
Strength Training: Incorporate exercises like pull-ups, push-ups, and shoulder presses to build the upper body strength needed to lift and hold your body on the pole.
Core Workouts: Planks, leg raises, and Russian twists will help develop the core stability essential for performing spins, inversions, and holds.
Flexibility: Regular stretching, including splits and backbends, will enhance your range of motion and enable more fluid movements on the pole.
Dance Drills: Combine strength and grace by practicing pole routines that focus on transitions and flow between moves.
Are you interested in joining us for a Pole Dancing Class? Come check out Pole Portland, Lloyd Athletic Club’s on-site Pole Dancing Studio!
Pickleball: Agility, Speed, and Strategy
Pickleball is gaining popularity as a fast-paced sport that combines elements of tennis, badminton, and table tennis. Training for Pickleball focuses on agility, speed, and sharp reflexes.
Agility Drills: Ladder drills and cone exercises will improve your footwork and ability to change direction quickly on the court.
Speed Training: Incorporate short sprints and shuttle runs to enhance your speed and reaction time, crucial for reaching those quick volleys.
Strengthening the Core: Core exercises like medicine ball throws and rotational movements will help improve your power and stability during serves and volleys.
Hand-Eye Coordination: Practice with reaction balls or engage in wall rallies to sharpen your reflexes and hand-eye coordination.
Break Dancing: Power, Endurance, and Rhythm
Break Dancing, also known as breaking, makes its debut at the Olympics, bringing street dance culture to the world stage. Training for Break Dancing requires a blend of power, endurance, and rhythm.
Strength and Conditioning: Focus on bodyweight exercises like push-ups, handstands, and plyometrics to build the explosive power needed for power moves and freezes.
Endurance Training: High-intensity interval training (HIIT) and circuit workouts will help build the stamina necessary for dynamic and energetic dance routines.
Flexibility and Mobility: Regular stretching and mobility exercises will prevent injuries and allow for a greater range of motion during spins, footwork, and floor work.
Dance Practice: Incorporate rhythm and musicality by practicing routines to different beats and tempos, focusing on timing and flow.
Kayak Cross: Power, Balance, and Mental Toughness
Kayak Cross is an adrenaline-pumping sport that combines kayaking with obstacle navigation, demanding both physical and mental strength. Training for Kayak Cross requires a focus on power, balance, and mental toughness.
Strength Training: Engage in compound lifts like deadlifts, squats, and bench presses to build the total body strength needed to power through water and navigate obstacles.
Core Stability: Exercises like Russian twists, hanging leg raises, and planks will enhance your core stability, essential for maintaining balance in turbulent waters.
Cardiovascular Endurance: Long-distance paddling, along with rowing machine workouts, will improve your cardiovascular endurance and ability to sustain effort over extended periods.
Mental Preparation: Visualization techniques and mindfulness exercises will help you stay calm and focused, crucial when navigating the intense, unpredictable environment of a Kayak Cross course.
These new sports bring exciting opportunities for athletes and fitness enthusiasts to explore and challenge themselves in unique ways. Whether you’re aiming for the podium or just looking to diversify your fitness routine, incorporating these training techniques will help you excel. Remember, consistency is key, and always listen to your body as you push your limits.
Stay tuned for more training tips and insights from our gym as we continue to explore the ever-evolving world of sports and fitness!