Run Fun Starz Group Blog Of The Year 2010

In celebration of the New Year we would like all our viewers and readers to vote on the blog of the year. The majority of the blog posted here are written by professional coaches of our team. Since we have posted quite a few blogs and were unable to decide between us which blog should go up for nomination Run Fun Starz Group's blog of the year 2010 we have decided to pick the Top 5 blog posts with the most views. They are as follows and in no particular order:

1. Why is the standard of Disability Sports activities still lagging behind?

2. How To Help Children Struggling In A Sports Session and PE Lesson

3. Flexy Sports Programme's First Year - There is Still Time To Be Part Of Our History

4. How To Maximise Your Employability As A Community Sports Coach

5. How To Encourage Pupils In London Secondary Schools To Do More Sport

To vote for your favourite blog of the year choose an option on the right side of this blog post. We would like to thank you and everyone that has been coming back to read our posts for the last 5 months. Please continue to come back and also comment on the posts. We wish you a Happy Christmas and Happy New Year!

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How To Create A Fun Atmosphere....

Here 7 reasons why you should add music in your drills for yourself or if you lead sports activities:

• Music has a way of making people feel happy and get into 'the moment' and this can be transferred into a sporting context. It is why Football Freestylers use music when they are performing their soccer skills. 

• Using music as a collective group and even having every one singing along to it could create a sense of unity in team environment.

• Music encourages people to move and the essence of many sport is movement.

• The combination of doing something enjoyable and hearing something that is actually music to the ears could be a great way to challenge concentration skills. 

• So you should put on some upbeat music with motivating/fun words in your drills to create a fun atmosphere.

• Music gives you rhythm. In sports like Boxing rhythm is part of being able to throw a punch/jab every X number of seconds, dodging and good foot work. It is about repetition and practice.

• Music & sport can be quite enjoyable for kids and young people especially because the combination  allows individuals to express themselves physically and mentally. 

How To Get Yourself Back Into The Groove

So Christmas and New Year could leave you feeling lethargic and lazy because of all the energy you have exerted. Not to mention the outcome of being over indulging on the festive food. Understandably, a lot of people want to get fit and eating healthy as part of their New Years Resolution. When it comes to improving your fitness and becoming more active you really need to be ready to put in the work. How many of us come up with at least one resolution which we have abandoned by the end of the week? To be honest almost all of us are guilty of it. The truth us many of us don't stick to our resolution and the main reason for this is that we don't plan to see it out in the long term and in practical terms. Below are some tips on how to maintain your New Years Resolution to get fit.

How Much Time Do You Have?

Time is important because this will ultimately decide your ability to commit to a fitness and activity regime. This is the first factor you need to think about carefully. Figure out your work schedule and other responsibilities you have and work around them. You also need to consider days in which you energy levels are high and your mood is upbeat since motivation is key to putting your plans into action. When deciding the times you want to dedicate to physical activity you need to ensure it is a time you do not mind sacrificing. If you choose a time that you treasure and would rather spend elsewhere you are likely to get distracted. So stick to a time that you know you are willing to honour whatever the circumstances may be.

How Do You Want To Get Fit?

You need to decide on how you plan on getting and keeping fit and active. You may be a person that prefers to (a) go to the gym, (b) employ a Personal Trainer, (c) do a home work out (personal exercises, Wii), (d) cardiovascular regime, (e) play a sport or even a combination of the latter. Which ever physical activity you choose to use as a method you need to ensure that it contributes to your overall goals.

Determine Your Goals & Target

One of the many mistakes people make when they decide to get fit or fitter as a New Years Resolution is set goals which are vague and ambiguous. It is all well wanting to get active for the new year and 'saying I'm going to get fit for this yea' but you need to determine whether it is a long term, medium term or short term goal. This blog would suggest you want to get fit as a long term goal as you are more likely to see positive results. You also need to think about picking specific and targeted goals. Begin by setting daily and weekly goals as these will be the stepping stones of the overall goal of getting fit. So an example of a daily goal is to walk 10000 steps in the day. Then you could continue penning your monthly, quarterly and annual goals. 

Write & Record

Writing down or recording your progress, scheduled activities, journals and aims and objectives. This will allow you to see visual evidence of how you are doing and will additionally help you to keep track of where you are in your quest to get fit. It is an effective way of staying motivated. It is important that your plan to get fit is constructed and completed ahead of the first day you begin. Every detail such as how long a particular work out will last needs to be established. 

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Youth sports, What is More Important: Winning or Participating?

How many times have you heard the saying 'Its not winning that is important, its participating'? Probably countless times. Chances are that the answer you will be given to the question will lie with the person you ask. Research from academics like Istvan Balyi who designed the Long Term Athlete Development make the case that winning should not be highlighted to kids until the age of 14 years and over because they are not physically or psychologically matured for competition and winning prior to this age. He also stressed that the risk of overemphasising winning to children could eliminate enjoyment and ultimately deter them from participating because of the pressures of winning.

The UK's National Framework for Sport is based on Dr Istvan Balyi's Long Term Athlete Development. Therefore when we relate the question to government institutions the importance of participation is also the main focus of the National Physical Education Curriculum and Extra Curriculum activities which includes after school sports clubs. This is obviously because local authorities have a duty to maximise the provision of sport and ensure that they remain inclusive as possible. Rightfully, the opportunity for every child and young person to participate regardless of ability, experience, socio-economic background becomes a priority over winning.

The down side to prioritising participation is that you fail to encourage children and young people who have the ability, talents, experience, motivation or confidence to do better. The practice and view that the child achieves to the average standard is often acceptance as ‘good enough’. It is essential that children are challenged and given the means to achieve the best.

On the contrary, a week end Community Rugby Club with an Under 12's team is likely to emphasise winning because it is the reason the club exists and it is involved in competing with teams. In addition, some clubs like these require a membership fee. The fact that a financial contribution is made by parents will often mean that the club must give value for money through the supply of a full Rugby Kit, training sessions delivered by highly qualified Rugby Coaches, Social Events and their child's admission to matches as part of the cost. Children and their parents expect to get something out of it and in the eyes of many the best reward is winning tournaments, prizes and medals. Furthermore, if the case is that the funding and operation if the club is attributed to a private donor such as a local business or sponsor there could be specific demands given to the club to obtain the support. Some donors will want the club to be successful to offer a contract/funding. Thus the club will be obliged to win as much as possible. In this scenario winning would be more important than participating.

Clubs like these would argue that winning is more important despite the young age of the children because of the winning mentally it instills into the players. Indeed as a coach you will constantly see that a lot of children love the element of competition. This is the same for activities in primary/secondary school and youth clubs. A question that a community coach is always bombarded with is 'When can we play a match?' This suggest that of course they enjoy the idea of winning and it is not just about participating which matters to them. Clubs who have young people compete on their behalf believe that the prospect of winning for their members is an effective way of preparing them for the future demands as they improve with age, learn their trade and since they are being supported by coaches, club staff, parents and sometimes psychologists the possibility of pressure is minimised.

However, the danger of dismissing participation is forgetting about the effort children put in to win in a loss, personal achievement like a good individual performance and low confidence. Moreover, children who are constantly exposed to the pressures of winning could become disillusioned with participating because the component fun disappearing.         

 

 Overall the question of weather winning or participating is more important is dependent on the vision, objectives, priorities and resources of the host (Coach, Instructor, Club, School, Teacher, Department, Service, Funder etc). Equally, balancing both can be effective to ensure that children in youth sports feel good about themselves, have fun, revel and pushed to do we well as they are able to without compromising their enjoyment.

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What Gets Young People Talking?

One of the most satisfying aspects of organising activities for young people is to see the joy and excitement they feel during the sessions. This sense of satisfaction is elevated when their experience stays with them in the long term or even forever. A key to this kinds response is successful engagement with the young people. By creating surroundings in which children are able to express themselves freely without the feeling of being looked down upon or judged (be it by adults, teachers, coaches or peers) you have created a blank slate. 

This blank slate is paramount to establishing a trusting relationship when young people attend the activities. From the beginning you need to make them believe them that they have a voice that matters and you are interested in their views and experiences. Now you may wonder what their experiences have got to do with playing sports? Encouraging them to express their views is an effective way to engage them. It is also a method of using the information about themselves that you can refer back to in the future when you need to make decisions on how that young person works best. Is it in a leadership role? Or as a key team player? Listening and taking on what they have to say helps. 

The other part to this is about children being able to relate to you. It is easier to make an impression on children when you come from a similar background and you can genuinely understand where they are coming from. Young people are smart and have good social awareness so they are able to tell when it is not 'real'. But when they can feel that you appreciate and care about their experiences they become more open to your advice, ideas and suggestions. This is the beginning of children and young people placing trust in your methods for their benefit.

Finally, when they can see how your approach has enhanced them personally and as a group it brings them a sense of achievement. Many young people feel special in away that two individuals (Coaches in this case) come in to their environment (school, youth club, community activity etc) to share their professional expertise and experience just for them.  In the end the fact that they have learned things (listening skills, discipline, team work, debate) they can keep with them forever, had fun and were able to enjoy themselves all at the same time is what makes children and young people happy. If the experience has them talking about it for days, weeks, months and even years then we have done our job.

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How To Build Good Habits In Your Sport

In almost every sport you are introduced to for the first time as a novice you will always begin with the basic technical aspect of that sport. The main purpose of this is to give you the tools to use in order to have the capability to perform the actions required in the overall game. It is your initial stage of learning the technical skills that will ultimately determine weather you continue to carry good practical habits in your sport. Thus numerous sports activities have a set of fundamental criteria which vary from specific movements to skills, technical proficiencies, fitness or more psychological aspects like awareness. Boxing is a sport where according to Diminti (2001) speed is most significant fitness element. Thus the ability to produce a movement within the most limited period of time is the key fundamental skill in boxing. On the other hand in Floorball it is essential for players to have strength.To build good habits in your sport for the whole team you must first focus on yourself as an individual as the two are interlinked. For this reason this post will focus on the individual fundamentals

Failure to acquire the fundamentals in any sport almost makes it impossible for you to play the sport to the highest standard and to your ability. Of course it is important to note that you are not going to gain these fundamentals immediately. Nevertheless, the quicker you get them right the more likely that you will be able to prioritise other aspects of your game. Take a look at the best athletes in their field. Cesc Fabregas is known as a great passer in football. Why? Because he gets the fundamentals correct through good practicing habits. This has allowed him to focus on other things like his vision to find an area for a great pass to be received by a forward; which is also exceptional. 

Additionally, gaining fundamental qualities must be measured within the capacity of your own ability, experience and training. So do not be concerned if you are unable to cross the football with the pace and accuracy of other members in your team. It is about yourself using good habits to perform this technique. It can be unrealistic to compare yourself to another individual. The most important thing is to grasp this skill correctly. The disadvantage of not grasping it is the possibility of never being able to reverse the incorrect habits; which can ultimately restrict you from performing at your best at any level. 

On a lighter note to be able to build a set of good habits in your sport also you need to get the fundamentals of the sport correct. You must acquire these fundamentals through consistent, appropriate practice and interventions. Having good habits will especially benefit you in highly technical sports such as Tennis because it could make the difference between you ever being able to hit a tennis ball using a form arm shot with the best accuracy. And due to the your inability to fully grasp the correct method it could mean that your efficiency as a player is compromised. Consequently, you are now probably going to be forced to increase your work rate and fitness due to lack of efficiency. It could also mean you will spend less time elevating your other elements of play. The point is that practical good habits will assist you in enhancing a number of other qualities.

In Basketball the technicalities of footwork, passing/receiving, shooting and dribbling are vital for the individual player. Take footwork for example, your footwork in terms of moving towards an advanced direction (Basketball hoop) you need to practice stance and pivoting. Pivoting helps you stop with the ball and handle it with control. If your stance is not learned with the correct intervention or correction from the person who is coaching/teaching you you will fall into bad practicing habits. The result of it may be constant errors like dropping the ball when it is passed with speed due to lack of balance in your stance. Or dropping the ball because you caught it at an awkward stance. You may recover 9/10 by catching it straight after it has bounced and before your opponent manages to take advantage. Yes this shows your reaction is good but like the Tennis example discussed earlier you will now need to focus and rely heavily on your reaction which is not guaranteed to get you out of trouble all the time. So why not get it right in the first place? 

Both of the latter are instances can happen to anyone but when it continuously occurs after months and years of practice and you are still unable to receive a quick pass it indicates you have fallen into bad habits due to failure or laziness to apply the correction needed for the fault. A good habit to take on for footwork like the which relates to practice involves running, stopping, receiving, turning and passing respectively. When working on footwork in basketball it is important to connect these movement in a sequence because it is realistic to how you would apply this movement in a game and therefore the training should imitate it.

In conclusion to be build a set of good habits in your sport acquire all the individual fundamentals necessary first. Ask yourself: what are the fundamentals in my sport? How well have I acquired them? Do I have good practicing habits?

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How Have You Rated Run Fun Starz?

As an organisation we take pride in the way the people who use our classes view us and the quality of their experience. The Run Fun Starz Group always encourages feedback from those directly as well as indirectly involved in our ethos. Are pupils are made up of children from in School PE or Extra Curricular classes (7-10 years) and week-end and after school sessions and young people and adults (age range of 17-38) in our evening activities and training. Our pupils are of mixed level of ability. The majority pupils are reside in East London as this is the location most of bookings for Flexy Sports Programmes have been demnaded from.

In November we reported that overall 60% of pupils who had experienced playing sport through our 6 Week Flexy Sports Programme (6 WFSP) declared the sessions as 'Very Good'. This figure rose to 65% amongst those who had attended and completed the 12 Week Flexy Sports Programme (12 WFSP). In a quick quiz designed by Run Fun Starz Group 73% of pupils felt that the sessions were fun. We were rated higher in the concept of fun with children aged 7-10 years and young people aged 12-15 years respectively. The prime reason we believe this was is due to the constant reference to taking part in competitions and ample amount of time spent actually playing the sport itself. 

With regards to adults and young people aged 18+ the most important fun factor for them was the challenge of their fitness and the continous learning of techniques and tactics; which are associated with the nature of some of the classes. The educational approach has ensured that pupils regularly acquire knowledge about how to utilise the information given to them by the coach and other session materials. As a result of being involved in our sessions many talked about that they had learned:

•     How to perform skills and techniques                                 

•     When to perform skills and techniques in a game

•      Rules of a sport

•      Team Work and Fair Play

•     How to lead a Warm- Up and Cool-Down

•     Training techniques

•     How to keep fit in a personal capacity

•     About confidence and motivation

•     Benefit of the sessions

When pupils were asked about their feelings during the classes and on average 7/10 participants agreed they felt motivated and confident in the 6 WFSP. This is of a huge significance as we aim to create a relaxing and comfortable playing environment at all times. The theme of being set challenges is a largely popular in the 12 WFSP. Furthermore here on average 8/10 agreed that the 12 WFSP has improved their ability in the sport they had been involved in. We are also happy that we met 71% of our pupils' expectations of the activities they took part in.

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Is Physical Activity and Playing Sport Enough?

If you want to maintain a good and balanced health then the answer is no You need a carefully planned combination of both to see real results in terms of your performance. Our pieces of writing highlight the significance of participating in regular sport because after all it is the sector we operate in. At the same time it is still vital that you also have a good diet to see the real benefits of playing sport. In fact past studies by the Journal of the American Dietectic Association have shown evidence that those who play regular sports have better eating habits. 

You don't have to be an athlete to control and manipulate your diet for an improved sports performance. If you are already a member of sports establishment and regularly compete/train, you are probably already conscious of the food intake that is most effective for you. It is always positive when you want to balance your diet. Physical activity make a good combination for a healthy lifestyle. A monitored diet will not mean that you will turn into a top flight athlete. However, it could help you give you that physical and mental edge with the correct training. The general diet for a person that plays sport consists of a good mix of carbohydrates, fruits, vegetables and normal portion of protein consumption.

The inclusion of carbohydrates such as brown bread and pasta, potatoes is appropriate because it acts as your fuel if you are in endurance (middle/long distance running) or speed-endurance (Floorball) sports. An example of a meal for person that plays football who has an evening football match to look forward to could be some sort of Meat (Lean) Pasta with a Salad, a bowl of muscles with semi-skimmed milk for breakfast Almonds, Nutrition Bars, Orange Squash and Bananas. The protein in the pasta in the form of mince meat is useful for sports which require power. Banana is particularly popular as it serves as a good source of potassium and is easily digested. It is recommended that any meal eaten prior to training or competition should be eaten approximately 2 hours before to allow your digestive system to do its job. Additionally it should prevent you from feeling over loaded.

Following your workout wheather it is after a training session or match you need to immediately replenish your body for the lost glucose with more carbohydrates with plenty of fluids. Some people like to refuel with sports drinks like Lucozade and Powerade. Sports drinks are taken as they are also full of carbohydrates. If you are not a fan of sports drinks you can make your own sports drink. Dilute some squash and add a pinch of salt.

 

What is your diet like as a person who plays sport or takes part in physical activity? How has it helped you?

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This post referred to The Private Healthcare UK guide website as its source.

Sport Means Many Things To Many People. What does It Mean To You?

Sport is watched, coached, played and more importantly admired by millions of around the world. According to the Federation of International Football Association (FIFA) approximately 700 million people across the globe watched the FIFA World Cup Final 2010 in South Africa. More than 19 million viewers were said to have watched England against Germany in the same competition in the UK alone. For people who participate in sports the feeling of excitement, fun, thrill and belonging attracts them to this phenomena. The vast variations of emotions that can be experienced within a single moment is often what attracts people to watching and/or playing sport. It means many things to many people.

So what does sport mean to you? Do you play? Are you a spectator?

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How Do We Provide Exciting Sports Provision in Schools?

The key and most effective way why we provide exciting sports provision to schools is delivering  Flexy Sports Programmes according to the requirements of a school. The Flexy Sports Programme offers unique, modern, flexible, friendly and child and participant centred sporting activities through a set of key objectives.

Our Objectives

1. To raise children, young people and adults self-esteem, motivation and opportunities in the community through the participation of Run Fun Starz Group's Flexy Sports Programmes

2. To provide inclusive sessions that will facilitate each and every individual child, young person and adult’s level of sporting experience and ability through fun and enjoyment

3. To be a platform for children, young people and adults who seek ample practice to enhance their skills

4. To help children, young people and adults build and enhance basic social skills required to continue a healthy and active lifestyle in the future

FSP gives the participants the experience they want through key elements. This the reason the Run Fun Starz Group makes an effort to understand why participants take an interest in the programme from the beginning. according to the answers provided in the Session Interest Form. There are three main elements which are incorporated in the delivery of a FSP: Experience, Physical and Psychological. The Flexy Sports Programme has an Educational Approach to make the participants feel involved in their development during the programme. As participants progress in the Flexy Sports Programmes they will go through three main Phases:

1. Learning: Understand the benefit of the Flexy Sports Programmes on their skill learning, development and overall motivation as well as confidence.

2. Development: Learn, recognise and accept the way of the Flexy Sports Programme methods, approaches and techniques in their given sports.

3. Perfect Practice: Participants are now committed to the Flexy Sports Programmes through effort and time taken to attend and practice.

These three phases have been implemented because they will reduce the likelihood of confidence, trust and faith in the Flexy Sports Programmes because they have been clearly understood.

According to Pro Active East London (2007) only 18% of East London pupils (Borough of Barking & Dagenham, Bexley, Greenwich, Hackney, Havering, Lewisham, London City, Newham, Redbridge and Tower Hamlets) participate in activities run by clubs/organisations linked to their schools compared to the UK average of 27%. We give a chance to schools to change this by providing an extension of curriculum PE and provide further enrichment of skill development. Ofstead suggested that schools need to provide at least 2 hours of physical exercise a week to children. With our 15 minutes extra policy we aim to give back free play time to our pupils so that they are able to enjoy the classes for longer. Its no wonder 65% of our pupils rated our 12 Week Flexy Sports Programme as 'Very Good'. It is indicative that the longer free play available to pupils the more exciting it is to them.

The fact that the programmes offer children the opportunity to play certain sports they have never been exposed to is what differentiates the Run Fun Starz Group from others and is additionally a unique feature of the service. The Run Fun Starz Group is committed to developing a forward-looking and comprehensive Flexy Sports Programmes that will meet the needs of the children at all levels and help children become better at sports. How children think during the programmes also matters because this will ultimately affect how they feel. Subsequently, the programmes focus on psychological elements as well as physical. We can form part of schools out of school hours learning programme and support the key stage attainment targets in primary school curriculum Physical Education.

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How To Stay Content Focused In Individual Sport

When you play an individual sport like Athletics, Judo, Polybat or Tennis it is critical that the content of the training session is focused because drifting to irrelevant topics could restrict your progress in an area  you  want improve in. The reason it is significant is that in an individual sport you will often rely on your own technical ability to excel and get get out of  times of adversity which are game related. This will apply to you at some point wheather you are a novice, beginner, amateur or professional athlete. Whereas, in a team sport like Handball although technical ability is also important their is more of a reliance on the whole team and fellow team mates' strenghts to progress.

The first step to stay content focused is to practice EVERYTHING technically correct during training. This is particularly the case for Athletics as it is highly technical sport. Practicing correctly involves how you practice in order to reach a technical standard using the appropriate methods. For example if you are a 100m sprinter working on your body posture you could practice running on your toes with your knees high, head still and  running in natural alignment. This is an example of how you practice the technique of posture correctly. It is also realistic of how your body should be positioned when racing against opponents; in a very mechanical and smooth way. 

Moreover the training always has to be specific. If you are working on developing a certain aspect of your skill or game concentrate on that alone. For instance if you are practicing a back hand tennis shot it is essential that you hit decisively even if it is not perfect. It would not be necessary to practice a shot hit from between your legs. Firstly, because it is not often you will be required to make a shot like this during a tennis match. Secondly, it would probably only be necessary if you have exceptional skills to complete this shot successfully. Finally, it would make little sense to practice something that is unrelated to the overall technical requirements of the sport. Thus everything done in training must be related to the game/event itself to ensure you remain focused on the content of your learning.

Another way to stay content focused in your sport is that it may be helpful to pick a particular model or athlete to use as a guide to train the technical aspects that you want to improve on. In doing this you must also be realistic in your capabilities in comparison to the person you are modelling. 

So to stay content focused in an individual sport practice everything technical to the sport correctly, make your training session as specific as possible and model an athlete's training approach and adapt it to your level of fitness and ability.

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How To Explore Whether Your Sporting Needs Are Being Met?

So you attend your regular sports club sessions to train and get involved in matches/competitions. But are you actually getting what you sought out to? Are your needs being met? If you are then that is great and if you are benefiting in other ways that you had not anticipated then that is a plus for you too. However if you are not getting what you wanted or needed for your participation it is important you start to consider how to change this. At Run Fun Starz we investigate our pupils' needs before they begin any programme. You should consistently evaluate how you are doing and if you are getting the desired outcomes you had expected. The key with assessing and evaluation is to also devise an Action Plan. You would be surprised at the number of people who fail to do the latter.

You can begin by selecting one or two aspects of your participation that you would really like to work on first. For instance many of our pupils in our classes join us because they want to enhance their technical skills.  So this may be an aspect you would also personally like to develop. Then you can start to rate yourself on this specific aspect and come up with a rating that you would like to achieve in three months time. Thereafter as yourself; How will I work on this? With regards to your technical skill it may be a good idea to ask your Coach to help you with it. This leads us to the next stage, which is about investigating who or what you will need to help you? When it comes to improving technical skills you need time and adequate tools to see a difference. Consideration of when you will start working on your aspects should be a top priority and establishing how you will know when you have made progress. It is vital you think about how committed you are to making an improvement as this will ultimately determine how effectively your needs are met.

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How To Keep Moving At Home During The Snow

It is snowing and the weather is terrible out there. It does not look like it is going to stop any time soon if we go by the weather forecast for the coming weeks. You should get involved in things that are a little bit physical to help maintain your immune system. While you are at it encourage others in the home to join you as you are more likley to enjoy it. So if you have children  Below are some ideas to think about to at least get your muscles warmed up if you are usually an active person. Some of these activities are more game/fitness related but nevertheless are useful activities for you to take part in.

 

Basketball - If you have a Basketball hoop in your home then take some time and shoot some hoops. If it is located in a garage, basement or an area where there is space make sure take advantage by moving around. It is good to get your heart racing a bit.

Play Music - Another way to keep your body alert is to put on some music and do a work out and even put on an fitness video to move to. Alternatively, you can play the music and dance to it. Its a great way of letting of some steam and having fun.

Table Tennis - If you are lucky enough to have space to have a table tennis in your home use it.

Video Games - Get on your Wii Fit and other movement games when you get the chance. After all games like these were designed to get you off your sofa.

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