Women need to lift!

We still spend a lot of time encouraging women to lift weights and to utilize resistance that is fairly challenging for them.  Women really do not realize how strong they already are or how strong they can be!

Why is it so important for women to lift heavier or at least heavier than they THINK they can?  There are several reasons.

heavy weight

Let us first talk about the benefits that women do not visibly see.  Bone density tends to take a back seat to improved health benefits.  Ground based movements such as squats, lunges, push-ups put mechanical stress on the body but this is a GOOD thing! This ground force “stress” helps to build bone strength and reduce risk of Osteoporosis later in life.  This is also why young females, especially teenage girls, should include some form of loading.  A quality strength training program will help with confidence and improve quality of life down the road.

For the female athlete who doesn’t follow a regular strength training program or the teenage girl involved in high school sports the risk for injury can be high compared to males.  They tend to be weaker which can lead to on court/field injuries especially in sports where agility, quickness, change of direction is involved.  Deceleration mechanics are usually low.  Jumping and landing play a high risk in female injuries.  Core/trunk stability and force transfer are normally in a weakened state which reduces strength and power output.  If you want to improve your game play one main aspect should be to improve your strength!

What about the female looking to lose weight or inches.  Lifting heavier weight that truly challenges you will increase lean tissue.  Unlike the false fact that muscle weighs more than fat, it is simply denser.  It takes up less space!  A pound of muscle = pound   A pound of fat = pound.  The more lean tissue you have generally means you have less fat mass.  You are LEANER!  As you start to lose body fat your shape changes.  You start to look leaner.  Muscles are more defined. Most women tend to cut calories in order to lose weight but they do nothing to improve lean muscle tissue.  Be smart!  Eliminate a smaller amount of calories each day by clean eating and start a quality strength training program.  This together will give you better results than dieting alone.

Cardio crazy people will ALWAYS be searching for the results they want.  Cardio day after day will not lean you out the way you want.  A mix of cardio and strength should be included weekly.  Cardio must also be thought of as heart health.  It is a muscle too and needs to be trained appropriately (high intensity training every day is NOT the answer but that is a different article).  The main focus here is to make sure you are not doing more Cardio than strength thinking that is the most efficient way to lose fat.

If you are scared to lift heavy because you think you will turn into Arnold, think again.  Yes, women have less testosterone as men but we still have the ability to gain lean tissue.  What is funny is women must think they will wake up one morning after lifting heavy with biceps flying out of their window!  As you start improving your body composition you will see the changes and your goals may change.  You may decide the improved muscle mass is exactly what you want and you may start looking to get stronger.  Or, you may decide to maintain what you have achieved and start focusing on new goals.  These changes are in YOUR HANDS!  You ultimately have the control over what you want to achieve.  You just have to put in the work in order to achieve it!

Unstable surface training. Is it worth it?

It still surprises me to hear of trainers utilizing unstable surfaces to improve strength or power or for so called balance training.  It frustrates me to know that people are still standing on these tools and performing squats or bicep curls or any additional exercise the trainer can think of to reduce boredom for their client instead of the trainer developing a progressive goal specific program based on adaptation and movement restrictions.

elephant on ball

Now, there are some rehab benefits to using these tools but since the term “Functional training” has exploded in the industry these tools are being used incorrectly to promote Sport performance and improve daily tasks, it is much more beneficial for the human body to be rooted into the ground!  Our brain understands this concept and standing on BOSU’s or stability balls isn’t the answer.

It should be in every list of goals to improve strength and power development plus improve speed and reduce injuries.

Why is this such an important topic?

The human body must create a strong foundation of efficient CORRECT movement.  Many people think that standing on unstable surfaces “strengthens stabilizers”.  Stabilizers such as rotator cuff, deep glutes, ankle stabilizers, transverse abs are reflex driven.  These take on an immediate response to movement in the body to correct and support.  It’s correct motor control and when these “stabilizers” work the way we want them to work we reduce risk and move better.  Muscles in our body must work together in order for CORRECT movement to occur.   We must be able to squat, lunge and step.  Stand on one leg, chop, lift and rotate all with the appropriate ability to create and control mobility and have the appropriate stability.

Let’s take a look at squatting while standing on an unstable service.  Ask yourself WHY?  If you are looking to improve strength the last thing your brain wants to do is improve your strength output.  It is doing its best to avoid falling off this unstable service.  It becomes a joke of an exercise with little or no strength gains and with most individuals moving poorly due to postural or mobility restrictions because of repetitive daily patterns, the last thing they should be doing is a circus act.

Stop trying to improve strength on top of dysfunction!  Start improving balance by improving mobility. Movement restriction in the body down regulates (decreases) effort in order to protect itself.  Restriction forces you to give up the stability you need in order to move.  Just because it’s hard or it burns doesn’t mean it’s the right thing to do!  For example, If you lack hip mobility you may compensate in the low back while you try to squat.  Now what may happen if you try this on an unstable surface?

You are learning incorrect patterns on unstable surfaces.  Sure, that may seem to get easier the more you do it but you simply will get better at standing on an unstable surface.  Now put yourself into game play with ground reaction force and opposing players and you have done nothing to improve your performance.  Your brain and body hasn’t been following a sound program because you have wasted your time in circus play.

What would give you more benefit? Try standing on one leg with eyes open AND eyes closed. Narrow your base of support. Perform ½ kneeling patterns, chops and educate yourself on WHY!

What does it take to accept YOU?

How many times per day do you give yourself credit? It’s a tough one, I know as I am guilty of the glass is half empty mentality. It is much easier going through the day examining the negative and trying to figure out ways to improve instead of just accepting that life is pretty damn good. The days are filled with some pretty cool shit. But….it takes some special experiences to take a step back and realize that.

negative thoughts

I am fairly certain that the majority of females spend time in the “glass is half empty” mentality. Looking for the next best thing to lose weight or wishing they could look like someone else. What does it take for most women to appreciate themselves for who they are and what they can do? For most, it takes an event either negative or positive in order for them to appreciate everything they have to offer.  It’s a lightbulb moment.

I am one of those people.

The “glass is half empty” is all I have really known. There is always room for improvement. There is always a road to greater success. Why would you not want to strive to be better?

This is where the acceptance can be tough. Does accepting who you are and what you can do mean defeat? Does it mean you are giving up to any kind of further personal and mental growth? Well, that was always my thought process. Never stop learning and never stop being BETTER!

I am a very competitive person. I will not accept that I cannot do something well. I want to succeed and I want to perform. This is where it can be so detrimental to females. That feeling of never being good enough! It spews over into all aspects of life, Personal and business. It can be taken as bitchiness or selfish but it’s about personal acceptance and making others proud. You are always trying to prove…something! You are always trying to be… better!

Now this is where the past few years have given me a new appreciation of the “glass is half full”. It’s important for me to write about it because I know how hard I am on myself. There comes a time for self-appreciation and recognizing YOU!

Luckily I am one of the few who loves their job and career choice. Health, strength & conditioning are like breath to me! I always had a fear of doing new things, what if I failed? What if I sucked at it?

Why should I even give a shit?

And then I turned 40!

I hate hearing people bitch about their age. It’s just a number folks! I started to think about all the things I WANTED to accomplish. Why not? Why not try things that challenge who you are and what you can do! This is where the appreciation of me started.

I experienced races like Tough Mudder in Whistler, BC and was proud of how well I felt and did. The Tough Mudder appreciation made me participate in the Spartan Beast in Sun Peaks. Thanks to my amazing business partner, I followed that up by running my first ½ marathon in under 2 hours and was hooked. These experiences allowed me to realize that the work I put into my health & fitness had paid off. My competitive nature needed to accomplish something in order to appreciate ME!

Appreciating yourself can be tough work, for any female!

But there was still the “glass is ½ empty” thought process. Never being particularly happy with “myself” and searching away from the activities I loved. Maybe it was Yoga that I needed. Maybe I needed to zone out in some sort of activity that allowed me to calm myself.

NOPE…. That wasn’t the answer! I have come to realize that mentally I have a squirrel brain and slowing that down to appreciate me wasn’t it.  It only made me more anxious and bored.

The next eye opening experiences may have allowed me to appreciate what I am doing for me. And even better, it proves that encouraging others to stay healthy IS Important! It all means something! You should be doing SOMETHING every day to improve your health and move your body.

I was fortunate enough to receive a Dexa Scan which is a Whole body composition scan. It shows lean and fat mass and bone density. I was blown away by my numbers… why? Because I was always searching for better! I could never appreciate my body and what it could do! At the age of 43 my body fat % was 18. Any lower and I start losing bone density. That number put me below average, actually off the charts! I had no idea! How many OTHER females have no idea!!?? My goal now needs to be improving strength. Any additional fat loss could have me spiralling into an unhealthy state.

My bone density was above average and again, off the charts! I could breathe a sigh of relief on this one because I keep striving to be stronger! I now had a concrete number showing me that my lifestyle meant something! My V02 Max test kicked ass. It was high for my age range. (Scale from Low to high) Even though this is just a piece of the puzzle it again gave me a concrete number of acceptance. When I am pissed at myself when struggling on a run…how dare I! Walk it off and keep going!

I just recently completed my second Spartan Beast and was pushed to the limits on this one. 5 hours of climbing a mountain and completing obstacles with one of the best training partners you could have, Jonathan Martin. Proving to myself that I can do this shit!


Hitting the finish line pissed after finding out how long it took us turned into a short appreciation of myself when finding out I placed 3rd in my age group the following evening. Ask me what happened next! I noticed the 2nd place female beat me by 11 minutes. That was 11 minutes of me fucking with my shoes or waiting at an obstacle. I could have come in 2nd! DAMMIT! It was THAT CLOSE!

WTF is my problem!!!!! Why can’t I look at that 3rd place finish and accept it and be proud! Well, here is the best part… the realization that I NEED to accept it and be proud! Have I finally achieved what almost every female strives for? Accepting THEMSELVES?

Why is all this important enough to write about? If you are someone who knows me well, you know I’m not an emotionally soft & fluffy person. It takes a lot for me to accept defeat or failure, if so that means I HAVE FAILED MYSELF but I think I am finally starting to appreciate ME! It’s time to stop looking at the glass as half empty! And if I have such a struggle with it then how many women are going through the same thing and don’t even realize how fucking amazing they actually are! I may have needed numbers and/or placement and completion of something hard in order to look at what I can and have achieved but I now have a taste of realization that I am doing pretty damn good. The “glass is half full” work that you have put in cannot get ignored! It’s time to appreciate everything you are doing and can do! It does matter and it is actually making a difference!

You are better than you think you are. You are sexier than you think you are and you are fucking awesome! Now start accepting that!

Thank you to The Vernon Vipers

Sport…it isn’t fair at times and it certainly won’t allow the best team to win.   The season comes to a close on a group of individuals who I truly enjoyed every minute with.  Ok, minus a few secretive throat punch thoughts.  In all honesty, being involved in a team setting is an unbelievable feeling!  Team dynamics is not only a character builder but a lifeline.  Memories, best friends….. They are all created!


This past season with The Vernon Vipers was one of the most memorable.  It will be rewarding to see where the direction of Hockey takes these athletes in the future.  Will they continue their role on the ice or end their career.  Will they attend University?  Will they finish a degree?  Will they be playing under the NHL lights?  I hope for success for all of them.  Some will return next season, some I may never see again.  I have been fortunate to continue a career that helps develop these athletes through their Strength & Conditioning plus allow the team to grow and bond together with whatever I can do to make it fun!  Paintball, bowling, Geocaching, Scavenger Hunting, Pictionary.  I swear I enjoyed the laughs more!

I wish a big GOOD LUCK throat punch to all of them!  Keep the dream alive!  Not everyone can say they have the skills and talent to play the amazing game of Hockey!

Thank you:

Danny Todosychuk   – “I can feel it in my low back and neck” never gets old!

Jarrod Schamerhorn  –  Keep the dedication in the gym strong!

Nicholas Rasovic  – OMG he reminds me of Aaron Volpatti!  Maybe you’ll be wearing the Caps jersey one day!

Mitchell oliver – A career after Hockey RADIO ANALYSIS!  And we will be texting the entire time “F*ck Ya”

Linden Hora – With a name like LINDEN you got it made!

Mitch Meek – Check out those ABS!

Johnny Coughlin – American boy next door!

Luke Shiplo – I will NEVER forget the paintball war!  I was laughing tears!  I am blaming Luke on my goggle fogginess from my tears which you kinda need in order to play paintball!

Mackenzie Bauer –  The strong, silent type!

Blaine Caton – School got in the way of some Thursday fun days!  Hopefully you can make up for that in the future!

Jagger Williamson – Close to my heart you good ol’ Lumby boy!

Kenny citron – Captain America!  I have no words!

Brandon Egli – Holy slapshot Batman and can he grow a BEARD!

Colton McCarthy – Work ethic!  I love someone who dedicates themselves in the gym!

Anthony Latina – “Rhonda I have my f*cking pantyhose on”  Best line ever!

Riley Brandt – Holy crap watching the energy this kid has on the ice ….how does he walk out of the arena?

TJ Dumonceaux – I was asked one day “who on the team is in the BEST shape”  My first thought… TJ!  High energy player who was never shy to bust out the dance moves in the gym.

Luke Voltin – Quiet but strong.  Look out for those ones!

Liam Finlay – He may be small but holy shit does he have a huge amount of talent!

Riley Guenther – Dance moves equaled the talent & hard work and maybe a recording contract in the future as well as pro Hockey?

Thomas Aldworth –  Man I want to see this dude with all his teeth!  And if he loses it again…. Just look behind the fridge!

Liam Coughlin – That Boston accent CRACKS ME UP!

And Thank you to the coaches, Mark Ferner, Kevin Kraus and Eric Godard for your trust!

You want whaaaaaat….6 pack abs?

A week doesn’t go by without the topic of abdominal training and the best way to create six pack abs.  I assume everyone must know or have a general understanding of these magical muscles but with continued questions is there really that much confusion out there?  Standing in a grocery line basically reminds me that yes, there is still so much crap out there that how does the general public not have spinning heads and eyeballs popping.  I mean that would be an amazing sight to see but I wouldn’t want to get that close!

I blame the fitness magazines and the infomercials and the online junk & the uneducated fitness “people” but I also realize that as much knowledge as you share people are still going to search out results the old school way if they cannot put the hard work and effort into the right way.  Now, what is the right way?  When you are fighting with stress, lack of sleep, schedules, fast food how can you truly be someone who can eat clean enough to start to see those magical muscles underneath that wonderful layer of fat!  And is that layer truly that bad?

I will let that question sink in for a bit.

Lets make our way back to the 6 pack abs question.  When we look at our core or trunk there are a world full of muscles and connective tissue that plays a role in preventative maintenance, strength, stability, power transfer.


The most popular muscle for the gym dude is the “crunch muscle”.  The Rectus abdominis and the so called “6 pack ab” muscle.  The function is truly to resist extension and in most individuals this means reducing an anterior tilted pelvis.  The obliques add into that anti movement pattern by resisting rotation.  Now if you think about the ability of all these muscles to do their job and stiffen the spine in a strong, neutral position can you understand how much more strength and stability you would have!  If the trunk is floating around like a bowl of jelly and cannot control movement the increased risk to the spine is magnified.  Force transfer up and down to our limbs is decreased (well there goes your slapshot!) and the aches and pains start to sneak in.  Throwing that snowball towards your neighbor’s house now becomes all arm with no core to help transfer power!

Now lets not forget the importance of the diaphragm and the role it plays in the magical core.  When your movement becomes more demanding (sports, workouts) it’s crucial to understand proper breathing patterns and how the diaphragm works with it’s neighbors (abdominal wall, pelvic floor).  If you have a lack of core control and continually flare the rib cage (chest up/extension) you are putting the diaphragm at a disadvantage and well, your training just might suck!  The position determines the results!


We also need to take into account the many other things such as the Glutes and hip function, the Thorax (rib cage area) and how all these areas link their movement together.  They are all neighbors and if one is cranky or lazy then the neighborhood goes to shit!  (Remember if it looks like shit, it’s shit!)

thoracic cage

So if you think about that layer of so called fat above those magical muscles I want you to ask yourself how do you function and perform?  Do you have pain?  Are you a weekend warrior who is able to play their sport and feel amazing the next day or are you walking around with aches and pains the following week only to return to your game of choice and repeat the cycle?  This is where the question really lies.  (Stop worrying about a tiny and I mean tiny layer of fat, there is a difference when it comes to health risk) Do you need to see rock hard abs with no true function or do you need a rock hard core in a sense of it’s amazing function and ability to do the job.  Training with some education behind it (this means good shit not bad shit….. good training!  If it looks like shit, it’s shit!)  This good training can have some amazing side effect of some nice looking abs!

We can definitely spend time on old school abdominal training.  That isn’t a bad thing!  There are benefits (not the topic of the article) what you should be searching out is what is the core and how do you train it away from traditional old school ways.  Are you learning about how to resist motion & how it transfers power?  Have you been taught how the neighbors work together?  The diaphragm, pelvic floor, abdominal muscles, hips/glutes.   If this information doesn’t seem familiar I encourage you to search out further information from a great, highly educated strength coach or trainer.  Oh, and stay away from the grocery store magazines guaranteeing rock hard abs in minutes a day!

The secret to hydration

Water and hydration is crucial for athletic success and human movement.  For the ability to allow our body to age gracefully and perform at optimal levels we must stay hydrated.  But how much do you understand the ability of the body to hydrate itself and what can we do to further improve our ability for increased hydration.

We need to MOVE!  And we need to move in a variety of ways.  This truly is the key to improving hydration through our system.  Drinking enough water throughout the day is only one step in a healthy level of hydration.  Our fascial system is a connection of tissue throughout our entire body.  Think of it as a net or a spider web of Soft tissue that surrounds and wraps around all structures of the body.  It’s a connection system and is also an enormous store of water in the body.

Thomas Myers The originator of the Anatomy Trains Myofascial Meridians explains through the Anatomy Trains website that “Fascia is the biological fabric that holds us together. You are about 70 trillion cells all humming in relative harmony; fascia is the 3-D spider web of fibrous, gluey, and wet proteins that hold them all together in their proper placement.”

We need to get water into the tissue by moving the body and the movement needs to vary to allow the fascia system that weaves its way through the body to be hydrated.  As we move and exercise water is squeezed in and out of tissue.  Without moving in a variety of ways the water we drink throughout the day has less of a chance to hydrate us efficiently.  The less we move, the more “stiffer” we feel.  This restriction or tightness may also happen due to inflammation and injury and usually the Fascia is ignored as a main cause of pain.  Thomas Myers (Myofascial Meridians for Manual and Movement Therapist) explains that fascia has 10 times as many nerve endings as there is in muscle.  This is an important fact for individuals looking to reduce pain, inflammation and improve recovery.

For the athlete who ignores recovery and trains heavy on a regular basis you must be reminded that this training drives water out of the tissue which may lead to an increase in that feeling of stiffness.  Recovery should be doubled in the form of sleep, nutrition, massage or whatever options help you recover to an optimal level.  This is important for athletes looking to reduce their risk of non contact sport related injuries.  Keeping the soft tissue healthy is a great way to reduce the risk.

What are easy steps to improve hydration?

Drink water!

Move your body in a variety of different movement patterns!

RECOVER with enough sleep & clean nutrition.

Incorporate additional recovery choices like Massage, relaxation & stress reduction options.

Improving the Skating technique

As a coach or player what do you think makes a great skater?

Is the length of the stride the most important or the quickness to return the foot under the body (heel return)?

As a coach do you cue one technique tip more over the other?

It really is a chain of events.  Every part of that stride must be perfect in order to perform optimally.  What are the limiting factors on-ice as well as off-ice?

What is limiting the athlete from achieving the perfect skating stride?

This is where it gets fun!

As a coach and player you must take some thought into joint mechanics.

Hip joint mechanics

What is the build of the joint itself?  The joint may limit the amount of hip flexion the athlete can get making the skater look more “upright”.  This upright position minimizes stress to the anterior labrum/hip capsule

Femur length relative to torso

This will put a player in a more forward torso lean to improve the center of gravity over their skate.  This forward lean also means more hip flexion that the player may NOT have or will put them into a position of more spinal flexion/rounding of the low back

As a coach the dreaded “bend your knees” or “get lower in the stride” may seem like an easy fix but maybe there are underlying issues that cannot let the athlete perform these simple tasks.   A professional athlete who has spent countless hours skating (repetitive motion) and hasn’t followed a properly designed off-ice program may be increasing their risk of injury to the hip structure.

How can a properly designed off-ice program transfer to on-ice?

Knee Bend Increasing strength & stability is a main factor for athletes.  Strength allows for a deeper knee bend and stronger & longer push.  Stability allows the hip to control the motion downward throughout the lower body.

Heel Return The ability to return the skate directly underneath the body allows the skater to transfer into the stride push quicker and gives them less friction into the ice which can slow them down on the glide leg.  The skate returning directly underneath the body also allows for a greater length in the stride out.

Stride length and hip extension If the athlete lacks the strength or knee bend of the stance leg this obviously shortens the stride length giving them less power into their stride.  But what if the athlete lacks hip extension within the joint itself?  The extension becomes false extension through the low back.  Maybe hip extensors are weak and strength is needed.  Maybe the joint isn’t moving correctly to allow full hip extension.

Core strength This allows the athlete to absorb force and transfer power above and below the hips.  Can the athlete dissociate the pelvis from the trunk so the legs move in stride without energy leaks through the core?  Are the muscles around the spine and throughout the core trained in such a way as to create stiffness & transfer power?  This is where the athlete must avoid doing 100% floor based core work.  There are benefits to this depending on the level of conditioning but high level athletes should be reducing the overall time spent here.

There are many important factors in order to have a highly efficient skating stride, some not mentioned in this article, and simple off-ice ways to improve.  Your first step should be a movement screen/assessment.  This is where the red flags are caught and individual needs are addressed.  Work with an on-ice and off-ice professional.  If the stride can be analyzed through on-ice testing and screening this information can be passed along to the off-ice strength & conditioning expert.  This analysis may help with any assessment and increase the benefit and results of the strength and conditioning program.  Work together, not blindly!

Excel Sport & Health Voted BEST in the North Okanagan

Thank you to Okangan Life Magazine Readers for voting us as NUMBER ONE Fitness Club in the North Okanagan! We have been a finalist every year since we opened our doors and we didn’t think we could compete with the larger membership based gyms. We are SO proud and excited that our little Club of 150 members has given us this level of recognition. THANK YOU!
best of the okanagan
We promise to do our best to continue to strive for excellence, continue learning through the top mentors in the industry and provide the best we can to our loyal members who are family. Thank you ~ Rhonda Catt & Carla Rayner

It’s called PLAY!

The amount of parents searching for ways to develop their childs talent in their sport has risen dramatically over the years. The discussion of yearlong play in one sport is continually debated and the use of private training sessions to improve fitness or sport skill is a popular trend. What is often ignored is the good old fashion PLAY! The ability for a child to learn and develop skill and movement patterns through Play is the best thing you can do for your Child!
Unfortunately we all know the decline of play due to technology. Or the consistent decline of free play on school playgrounds due to the fear of injury. We need to bring back the ability for kids to jump, run, throw, catch, climb in order to build our future athletes and reduce disease and obesity.

Take the example of year-long Hockey. Parents are looking for ways to improve their childs performance in the sport now and for the future but are ignoring the fact that it limits their ability to experience other sports & movement patterns and decreases unstructured play.
So how does Play actually help in the development of a child? If you take into consideration the windows of development for youth there are many skills that can be increased for further success down the road.
There needs to be a base of Fundamental movement skills through play. Skills such as speed, co-ordination, balance & agility (running, jumping, throwing, catching, climbing) are learned through fun games and play.

Lets take a look at the ages of 7-9 (boys) 6-8 (girls). Increasing Speed at this age sets them up for further Speed growth at a later age. Speed at this age doesn’t mean running sprints. It’s play based such as tag, kicking a soccer ball, playing pickup soccer. Multi-directional movements that have the child moving quickly.
The game of tag is a phenomenal way to increase speed. If you don’t run fast, you are going to be “it” a lot in the game! Kicking a soccer ball is a fast, powerful movement and looks at rotational hip power/speed and is another building block. Free play is the ability to let these kids run loose and just PLAY! There is an enormous amount of skill development, speed, co-ordination and movement patterns engrained in our nervous system when we allow our children to play.
Neuroplasticity is brain development! It responds to the stimulation of learning, movement and what we experience through our surroundings. The brain will adjust to activity and new pathways are generated! Can you imagine how much learning goes on in the brain when we allow our kids to play! The variety of movement and joint positions our body goes through. The changes in speed and the learning process of experimentation with play is mind boggling. We do have the ability to enhance our skill development and further our athletic potential through something as simple as PLAY!

The ages 9-12 (usually a year younger in girls) are important skill development years. We are reaching the years of incredible growth for your child. They are ready to dig deeper into learning movement patterns and increased skill development. Think of these years as future athletic development. Further fundamental sport skills can be practiced. Play & drills that involve movement co-ordination and teaches children to decelerate properly, land efficiently and accelerate. Hand-eye co-ordination, kicking, multidirectional drills, balance games can all benefit this stage of learning.

Success in sport has everything to do with learning how to move, respond and react to movement and outside forces. You need to get active and you need to allow your child to experience as many different movements as possible in order to train the brain!
Let Play be your childs foundation for learning because future potential depends on it!