Welcome to Day 3!
Welcome to Day 3!
Embedded Files
Getting Started
Getting Started
Yoga and Meditation
Yoga and Meditation
Challenge the members of your household to a friendly yoga competition.
There are many advantages for young adults to learn yoga:
There are many advantages for young adults to learn yoga:
Many ninjas on American Ninja Warrior practice yoga regularly for flexibility, calming techniques, breathing exercises and balance.
Yoga is a non-competitive activity.
It allows for group interaction and personal, more private, expression, similar to band, choir, and dance.
Nobody can do every asana perfectly, which helps teens build confidence in how they look and how their bodies perform.
Focusing on deliberate movement quiets the mind and reduces stress.
The practice gives teens "permission" to be calm without scrutiny.
Certain yoga techniques, especially breathing exercises, also help young adults in other areas of their lives, such as public speaking, performance, and concentration.
Let’s try doing some guided meditation. Sit somewhere comfortable and quiet. Close your eyes.
Let’s try doing some guided meditation. Sit somewhere comfortable and quiet. Close your eyes.
Notice your breathing. Is it fast? Is it slow?
Put your hand on your stomach. Notice how your stomach goes in when you breathe in, and out when you breathe out.
Take a long, deep breath in through your nose, and breathe out through your mouth, fully and completely. Breathe like this a couple more times.
Now imagine your body. Notice parts that are hurt, or are tight or tense. Notice parts that feel comfortable and loose. Use your breath. When you find a part of your body that is tight or hurts, send your breath there.
Breathe out. Your breath can make that part of your body relaxed, loose; soft.
Feel your head……your face……your shoulders…….your back……your arms…..your hands. Notice your stomach…..your legs…..your knees……your feet.
Notice the sounds in the room. The people moving, the building. Not thinking, just noticing and listening. Breathe slowly and easily, in and out.
Feel the chair under you where your body touches it. Feel your muscles relax as you breathe. Keep watching your breathing in and out, easy and peaceful.
When you are ready, take a long, slow, deep breath in. Then breathe out completely and gently open your eyes.
How do you feel?
Training and Conditioning
Training and Conditioning
Continuing Dr. Volberding discussion on Training and Conditioning, let's look at deep hamstring stretching.
Importance of Stretching
Importance of Stretching
While stretching is normally incorporated at the beginning and end of practice, many times young athletes don't realize its importance. They may rush through stretches in order to start playing sooner or use it as a time to talk with teammates. Young athletes should understand the importance of stretching and why all athletes should take the time to properly stretch regardless of the sport they play.
Properly stretching allows your core body temperature to warm up slowly and enables your muscles and joints to loosen up, giving you a better range of motion. It's critical to prepare the body for specific movements by warming up the parts of the body that will be utilized while playing. For example, a soccer player should focus on warming up their knees and feet, while softball players should focus more on stretching their shoulders and arms.
Injury Assessment
Injury Assessment
When athletic specialists help athlete with injuries it's important to know how to properly evaluate it in order to teat it. Dr. Volberding is back to talk about how to evaluate, what questions a professional asks and first steps for treatment.
Day 3 Training
Day 3 Training
You can do this! Let's go, Day 3!
You can do this! Let's go, Day 3!
Jump rope or jump in place for 1 minute
Lateral deltoid raises: Repeat 6 times
10 pushups, you are welcome to start on your knees. Be sure to keep your back straight!
10 Bridge Leg Lifts
10 pushups
Repeat each step 3 times!
Easy stretch to cool down
What can you find around your house to practice balance?
OCR@HOME: Balance
OCR@HOME: Balance
Balance is one of the hardest obstacles on American Ninja Warrior! Many ninjas fall right here! It seems like it would be easy, but it is not! Let’s try our luck conquering balance.
You can use many materials to practice balance. Even setting a board on its side on the floor is a great way to practice balance. Watch out! It's a lot harder than it looks, be careful with those ankles. You can also use PVC Caps. You can rearrange them in many configurations to learn to go from cap to cap. When you get good you can even turn them upside down or lay a board across two!
Some obstacles require speed...not this one! It requires patience!
Design Inspiration: Sam Sann
Design Inspiration: Sam Sann
Sam Sann
Sam Sann
American Ninja Warrior
American Ninja Warrior
My life has always been a series of obstacles. I was born in Phnompenh, Cambodia. When I was 5 years old my mother, overwhelmed with 7 children, left me and my sister to be raised by my grandmother. I will never forget her saying goodbye to me at sunset and walking away into the distance. I was so sad I cried for days. At the time I didn't understand her decision to leave me but now I think it was destiny. If she hadn't left me with my grandmother I may not have survived the communist regime. When I was 9 years old the Khmer Rouge forced everyone in my community of Batdambang to leave their homes and move to the country with only what we could carry. We were forced to learn to survive in the wilderness. Shortly after I was forced to work in the labor camps from sun up to sun down with only one meal a day. Always the same, 1 cup of rice soup. I learned at a young age to become independent. I remember one night when it was raining and I was alone and cold with not even a blanket. I didn't know if I would survive the night but it never crossed my mind to give up.
When I was 12 years old I made a decision to escape the labor camp and find my grandmother. I left with a friend from the camp. There was a storm and flooding so no one noticed us leave. Unfortunately, my friend didn't make it through the flood. I finally found my grandmother's village. My grandmother told me and my sister that the Khmer Rouge was planning to exterminate the Cambodian race. We decide to leave and walked for days to the Thailand border where we were rescued by the Red Cross. We were transported to San Diego and then Houston. Once in Houston we stayed a YMCA housing for six months. We ended up in a poor neighborhood in the 3rd ward.
School was another obstacle I had to overcome. I had missed 4 years of school while I was in labor camps. Trying to catch up felt impossible at times. When I arrived in the US I did not speak any English, and I was put in classes with kids many years younger than me. I pretended to be younger so they wouldn't make fun of me being so behind. For many years I was bullied for my broken English and my race. I spent most of those years by myself drawing and making sketches.
After I graduated I worked hard and eventually started my own hair salon. Then, one day, I was watching TV and Season 1 of American Ninja Warrior came on. They took several of the top ninjas and they competed against other ninjas around the world. The Americans were beaten badly. Being an immigrant and grateful for all the opportunities this country has given me, I decided to build a ninja warrior training gym to help American athletes compete in the world stage. I trained many of the top ninjas including Drew Dreschel and Daniel Gil. The gym continued to grow and became a training ground for not only adults but for kids learning the sport.
All of these experiences have taught me to work hard in order to survive. I will put in that same work ethic to make sure this new facility is a success.
If you are facing an obstacle that seems impossible, please remember if you persevere you CAN overcome anything!
Huge THANK YOU to Sam San for sending us video of his gym!
Obstacle Challenge
Obstacle Challenge
Assignment:
Assignment:
Design a new obstacle to add to the Conquer Youth Obstacle Race rotation! You can upload sketches, drawings, blueprints and models of your design. All designs will be submitted to the race owners to be considered for future obstacle designs once races resume.
Design a new obstacle to add to the Conquer Youth Obstacle Race rotation! You can upload sketches, drawings, blueprints and models of your design. All designs will be submitted to the race owners to be considered for future obstacle designs once races resume.
Things to keep in mind as you design your obstacle...
Things to keep in mind as you design your obstacle...
Safety! Is this safe for kids 5-18 years old to be on? If someone falls, is it low enough where they will not get hurt or are safety braces?
Challenging but not impossible. Remember, The ATS Team wants people to beat their obstacles but also want to challenge them.
Are the materials needed to build it possible to make or find?
Keep it FUN! We want people to have be challenged and have fun!
Use the design process to guide your thinking. Each day we will add more to your design.
Obstacle Brainstorm
Obstacle Brainstorm
Today, we will start to brainstorm and sketch some ideas for obstacles. There are many types of skills you can include: balance, swinging, jumping, climbing, hanging and many combinations of those skills. Let's see what you can come up with, be sure to keep athlete safety in mind!
Try sketching the following:
Try sketching the following:
1 swinging obstacle
1 balance obstacle
1 climbing obstacle
1 obstacle of your choice (you can combine skills)
The ATS Team goes through many sketches and brainstorm sessions before they start to work on a new American Ninja Warrior obstacle.
Daily Reflection
Daily Reflection
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