Flying Maple MartialGym Society

Immediate care to ankle injuries

by on Oct.17, 2009, under Injuries

Ankle sprains are the most annoying and most common injury to athletes. Most of the time, we roll our ankles, and we sit down or shake it out until the pain goes away. Well, here are a few tips to make sure that it heals ASAP and it doesn’t linger on.

Tip #1 – ICE!ice_cubeThe faster you get the ice around your ankle, the less swelling there will be. Keep it on for 20 minutes, and then take at least an hour break before you ice it again. Otherwise, your body thinks that it’s going through hypothermia and it will try and send more blood to the area (which is exactly the thing that you’re trying to avoid by icing!). Repeat multiple times a day.

Tip #2 – ELEVATE!elevateWhile you’re icing, keep your foot above the level of your heart. That way any blood that is trying to pool in your foot has the help of gravity to move it back up towards the heart. During the first 48 hours of your injury, try and keep the foot above the level of the heart as much as possible. Doesn’t mean you have to sit in class with your leg on your desk (especially if you’re in a skirt, ladies!). Only when reasonable =p

Tip #3 – MOVE IT!moveitAs soon as possible, start pointing your toe, flexing your foot, and circling it around. When you injure your ankle, your body’s reaction is to make sure that it can’t happen again. And it does this by trying to prevent you from moving it. That means that your ligaments and tendons all seize up to make sure you can’t hurt it again. Good for the body…bad for the sport. So start moving your foot gently and slowly in a pain-free range of motion as soon as you can.

Well, that’s it for now! Until next time, peeps 😉

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Training – number of hours

by on Oct.17, 2009, under Training Tips

What is optimal is highly individualized. It depends on personal goals, age, fitness level of the athlete, where the training fit within training cycle/plan, effectiveness of a specific training method affects. The advancement of sport sciences give us insights on what works (as well as what doesn’t). Even with that knowledge, coaches have to recognize that every athlete is different and fine tune training plans accordingly.

Goals – some athlete are involved because they enjoy the social interaction, the traveling and the joy of discovery and learning. Some come to training for fitness and others really want to win. Obviously, someone who needs to qualify for the Olympics within the next 12 months trains different than others. Knowing your own body, understanding  your personal goals and while maintaining realistic short-term steps are all key to realizing your goals.

Age – exposing kids to different sports at a young age opens them to an enriched movement vocabulary. This will ultimately give a child an advantage in life. Every sport have their own little strengths as well as shortcomings. Diversity at an early age minimizes such issues. Gymnastics is regarded as one of the foundations of all sports – gymnastics enables and prepares a child for other movement patterns and sports including snowboarding, skating, dancing, wushu, Mixed Martial Arts, etc.

Physical Fitness level –  it takes time to build your body to an elite level of performance – a ‘light’ training day for a marathoner is still too much running for most. Strength, flexibility, good neural muscular control all serve to enable new skills and offers better protection of an athlete. After injuries, one common mistake is to assume the body condition is still at the point right before the injury – it is NOT and you must ease yourself back into your regular training or you will risk re-injury. Athletes that condition on a regular basis will find that their body can train harder as well as recover faster! So, do get into a habit of doing daily conditioning exercises.

Training cycle – both coach and athletes need mental / physical breaks at scheduled time to avoid burn outs. These ‘rest periods’ are planned into any successful sports program. Our training season starts in the fall and we start by building up our strength fitness level and master new skills and then slowly perfect the skills as the season goes until it is ready for competition/performance. During the summer months, our planned time-off provides an opportunity for rest and recovery. Complementary activities like swimming / cycling and other fun stuff can help build the athlete in aspects not adequately covered by a specific sport. Less intensive but active fun classes are also planned into every  training month. High level athletes train more than 3 hours everyday (20+ hours per week). Some even have ‘power naps’ in the day to help increase productivity.

Resources – not every family can afford 5 days of training (i.e. time and money). However, given each of the unique situations, there are always ways to improve on certain aspects of training so that we can achieve more within the given resources. A simple example is to encourage every gymnast to do their own baseline conditioning at home, then they can have more time for skills and other fun stuff during class.

Time is indeed one of the quantitative measurements of training. Research shows that it takes close to a 10000 hours of quality training to achieve an international level of performance. Therefore, increasing training from once a week to twice a week is a 100% increase in training time and therefore will make a difference. In North America, we cannot structure our programs based on unlimited hours of commitment like China, Japan and other eastern European countries, hence, improving our programs efficiency and effectiveness is really high in priority.

Anyways, happy training!

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2009 season-end picnic

by on Oct.01, 2009, under Social

2009’s season end picnic marks the first year where the club grew to a size where we can no longer host by a club outing in someone’s home. The society helped rented a picnic spot right beside the Fraser river at Foreshore Park in Burnaby because it is so close to the Nikkei center. The picnic served as a send-off party for Kazuya as well as a season-end picnic and was tons of fun. We will do something similar for 2010 and we hope everyone can participate.

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Please vote for our team!

by on Sep.30, 2009, under News

This past June during the last practice at Millennium (or Pheonix gymnastics club), Kazuya (a visiting guest Japanese coach) and I choreographed and videotaped a group routine (7 boys and 3 girls) to enter into an Internet RG competition named CALPIS cup in Japan. CALPIS is a soda company based in Japan. The music used for the routine is CAPIS theme song. There are two categories, one is pure Men’s rhythmic gymnastics. The other is General Gymnastics from the grass-root level. We submitted our routines to the General Gymnastics category that are open to all but we are probably the only international team. It was done in one morning – it was both fun and exciting.

The great news is that our team made it to the final 10! Since this is a competition judged by audiences’ voting, we need everyone’s HELP! Please vote for us and do ask your friends, families, and their friends to VOTE FOR US.

Please use the following instructions to vote for us (Normal web translation facilities do not work with flash content):

• This is Flash site with videos and will take about a minute or so to fully load up. (There is a percentage complete little animation to show download progressing.)
• There are 10 team videos, please choose [Martial Gym]. As you move your cursor over the Martial Gym bubble, you will see two little arrows pop up inside, on the left means “Play video”, on the right is “About the team”. Please click the left arrow.
• After watching the performance you can vote !!! Score 5 is highest !!
• Put Name ( EVERY family member and friends can vote). Under name is comments (optional and only if you want to say something ) and then click send / submit at the bottom.

Please vote for us for any of the following reasons:
• you support men’s RG
• you support martialgym for both boys and girls
• you support a Canadian RG team,
• you believe in finding fun in RG training,
• you believe in gymnastics as a Foundation sport
• you like our little routine
• you appreciate our guts and effort
• you want to see more routines with mixed teams
• or ……

Anyways, we want to raise awareness of the sport within Canada and anywhere outside Japan and hopefully the sport will gain momentum over time.

Your click(s) and support will be much appreciated! Please get your friends to vote for us!

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