Wednesday, September 20th, 2017

Wet weather worries

Published on February 2, 2015 by   ·   No Comments

For most of you sepaktakraw players out there, you probably play the majority of your own sepaktakraw outside on a public courtroom and only occasionally are able to play indoors. This means for a considerable amount of the year your own court and training are susceptible to pesky things such as rain falling from your sky, fierce sun, and blustering wind. Hot sun and lots of wind flow is manageable albeit frustrating, but getting rained out can be a real dampers on your training. That said, there is a bunch of things you can do even if bad weather conditions prevents you from getting courtroom time.

 

Simple Skills
Basic skills can always be improved, so if your own court is rained out or else you just can’t get there – it is a great idea to practice your basics! When we say basic skills we imply juggling using the four fundamentals – instep, toes, knees, and head. Make sure to practice both your right and left! To practice your basics you do not need that much space, but we’d recommend somewhere without breakables. If you rearrange some of your furniture, you are probably able to create enough area to kick indoors – but don’t blame us if you need to change a vase or do some plastering!

 

Bodyweight coaching
Every sepaktakraw participant wants to be faster, to be able to leap higher, and to have more endurance upon court. Bodyweight training can be a great way to complement your on court coaching. There are many bodyweight programs available, with a bit of research you can find something to suit your specific goals, but if you’re simply not sure where to start, below we’ve put together a list of exercises we think are useful – and you’ve already got (almost) everything you need to get started!

 

    • Bodyweight squats – to improve legs to create greater power. For the more intense version try it 1 legged – a pistol squat.

 

    • Skipping rope – Whilst we’d recommend a string, you don’t need one; you simply might feel a bit foolish without having. Skipping rope is one of the best ways to strengthen your calf muscles – that can be done it for time, or a specific number of repetitions.

 

    • Planking – not the short lived trend of recent times, but the exercise. The plank is a great abdominal workout and there are plenty of progressions available to keep it challenging.

 

    • Push-ups – A brilliant upper body workout that also recruits your abdominals and glutes (butt muscles! ). There are plenty of variations accessible to target different muscle groups, and keep the exercise fun and challenging.

 

    • Pull-ups – one of the best back workouts ever. For this you’ll need a club, or perhaps a door frame/support beam, and some determination. Pull-ups are a difficult exercise but well worth it, if you struggle to do a single unassisted pull-up, try and do negative pull-ups or music group assisted pull-ups until you’re strong enough.

 

To learn more regarding these exercises and the best way to execute them, we suggest hitting Youtube . com for tutorials.

 

Stretching
Flexibility is one of the most important attributes a spiker or server must possess to avoid injuries and improve their ability. We suggest spending your time on the stretches you least enjoy as they’re possibly the areas you need to improve on the most. It is frustrating how that’s generally the case! It’s better to stretch when your person is warm rather than cold, so before you begin stretching try to get a bit of a perspiration going and raise your body temp, perhaps by doing some bodyweight coaching!
There are a lot of ideas out there about the best way to stretch and improve flexibility, and doing your own research is recommended, but in the end the more period you spend stretching the more your flexibility will improve.

 

If you’re unsure where to start when it comes to stretching, our third video in the ‘Introduction to SepakTakraw’ video series is a good place to start!

 

 

It can certainly be frustrating when bad weather conditions prevents you from getting outside and playing sepaktakraw, but that will doesn’t mean you can’t improve your online game while you wait for the rain to clear up. With a little thought and preparation, you can keep your basic skills upward and improve your physical fitness which can only help you once you do get back on court. If the other players on your team just watch tv when it is raining but you keep working on your own basics, bodyweight training or stretching, guess who is going to be the better participant in the future?

 

Written by Daniel Ellen-Barwell of Takrawesome

Recommended article: Chomsky: We Are All – Fill in the Blank .
This admittance passed through the Full-Text RSS service – if this is your content and you’re reading it on another person’s site, please read the FAQ in fivefilters. org/content-only/faq. php#publishers.

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For most associated with you sepaktakraw players out there, you probably play the majority of your sepaktakraw outside on a public court and only occasionally are able to play indoors. This means for any considerable amount of the year your court and training are subject to pesky things such as rain falling from the sky, brutal sun, and blustering wind. Sizzling sun and lots of wind is workable albeit frustrating, but getting rained out can be a real dampers on your training. That said, there are a bunch of actions you can take even if bad weather prevents you from getting court time.

 

Basic Skills
Basic skills can often be improved, so if your court will be rained out or you just can’t get there – it’s a great idea to rehearse your basics! When we say basic skills we mean juggling using the four fundamentals – instep, toes, knees, and head. Make sure to exercise both your left and right! To practice your own basics you don’t need that much space, but we’d recommend somewhere without breakables. If you rearrange a few of your furniture, you’re probably in a position to create enough space to punch indoors – but don’t fault us if you need to replace a vase or do some plastering!

 

Bodyweight training
Every sepaktakraw player wants to end up being faster, to be able to jump higher, and to have more endurance on court. Bodyweight training can be a great way to complement your own on court training. There are many bodyweight programs available, and with a bit of research you can find something to suit your specific goals, but if you’re just not sure where to begin, below we’ve compiled a list of workouts we think are useful – and you’ve already got (almost) everything you need to get going!

 

    • Bodyweight squats – to strengthen legs to make greater power. For a more intense version try it one legged – a pistol squat.

 

    • Skipping rope – Whilst we’d recommend a rope, you do not need one; you just might really feel a bit foolish without. Skipping string is one of the best ways to strengthen your own calf muscles – you can do it pertaining to time, or a certain number of reps.

 

    • Planking – not the short lived fad of recent years, but the exercise. The plank is a great abdominal workout and there are plenty of progressions available to keep it challenging.

 

    • Push-ups – A brilliant upper body exercise that also recruits your stomach and glutes (butt muscles! ). There are plenty of variations available to target various muscle groups, and keep the exercise fun and challenging.

 

    • Pull-ups – one of the best back exercises ever. With this you’ll need a bar, or perhaps a door frame/support beam, and some determination. Pull-ups are a difficult exercise but well worth it, if you struggle to do a one unassisted pull-up, try and do harmful pull-ups or band assisted pull-ups until you’re strong enough.

 

To learn more about these workouts and the best way to perform them, all of us suggest hitting YouTube for tutorials.

 

Stretching
Flexibility is one of the most important features a spiker or server must possess to avoid injury and enhance their ability. We recommend spending your time on the stretches you least take pleasure in as they’re probably the areas you need to improve on the most. It’s frustrating just how that’s generally the case! It’s better to stretch when your body is warm instead of cold, so before you start stretching attempt to get a bit of a sweat going and raise your body temperature, perhaps getting into some bodyweight training!
There are a great number of ideas out there about the best way in order to stretch and improve flexibility, and doing your own research is recommended, however in the end the more time you spend stretching the more your flexibility will improve.

 

If you’re not sure where to start when it comes to stretching, our third video in the ‘Introduction to SepakTakraw’ video collection is a good place to start!

 

 

It can certainly be irritating when bad weather prevents you from getting outside and actively playing sepaktakraw, but that doesn’t imply you can’t improve your game while you await the rain to clear up. After some thought and preparation, you can maintain your basic skills up and improve your physical fitness which can only help you once you do get back out on court. When the other players on your team simply watch tv when it’s raining however, you keep working on your basics, bodyweight training or stretching, guess who may be going to be the better player in the future?

 

Written by Daniel Ellen-Barwell associated with Takrawesome

Recommended article: Chomsky: Many people are – Fill in the Blank .
This entry passed through the Full-Text RSS service – issue is your content and you’re reading through it on someone else’s site, make sure you read the FAQ at fivefilters. org/content-only/faq. php#publishers.

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