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02 Mar

#RUNNING - VIDEO with Marathon Pioneer Kathrine Switzer .@261Fearless

13:00 Katherine Switzer's Boston Marathon Experience

13:00

261 Fearless supports #ACTIV8afriend - a gentle 'nudge' every month to help get more women more ACTIVE!

Switzer was born in Germany, the daughter of a major in the United States Army. Her family returned to the United States in 1949.[3] She graduated from George C. Marshall High School in Fairfax County, Virginia, then attended Syracuse University, where she studied journalism.She earned a bachelor's degree there in 1968 and a master's degree in 1972.

1967 Boston Marathon
While attending university, Switzer completed the race in 1967 under entry number 261 with the Syracuse Harriers athletic club, five years before women were officially allowed to compete in it. Her finishing time of approximately 4 hours and 20 minutes was nearly an hour behind the first female finisher, Bobbi Gibb (who ran unregistered). She registered under the gender-neutral "K. V. Switzer", which she says was not done to mislead the officials. She says she had long used "K. V. Switzer" to sign the articles she wrote for her university paper. Switzer was issued a number through an "oversight" in the entry screening process, and was treated as an interloper when the error was discovered. Race official Jock Semple attempted to physically remove her from the race. Switzer claims he shouted, "Get the hell out of my race and give me those numbers." Switzer's boyfriend Tom Miller, who was running with her, shoved Semple aside and sent him flying, allowing her to proceed. Photographs taken of the incident made world headlines.

Afterwards, Boston Athletic Association director Will Cloney was asked his opinion of Switzer competing in the race. Cloney said, "Women can't run in the Marathon because the rules forbid it. Unless we have rules, society will be in chaos. I don't make the rules, but I try to carry them out. We have no space in the Marathon for any unauthorized person, even a man. If that girl were my daughter, I would spank her."

Because of her run, the AAU barred women from all competitions with male runners, violaters to lose the right to compete in any races. Switzer, with other women runners, tried to convince the Boston Athletic Association to allow women to participate in the marathon. Finally, in 1972, women were welcome to run the Boston Marathon officially for the first time ever. Jock Semple, the man who had previously attempted to remove Switzer from the race, was instrumental in this formal admission of female runners.

Later competition and work
Switzer was the women's winner of the 1974 New York City Marathon, with a time of 3:07:29 (59th overall). Her personal best time for the marathon distance is 2:51:37, at Boston in 1975.

Switzer was named Female Runner of the Decade (1967–77) by Runner’s World Magazine and received an Emmy for her work as a television commentator. She wrote Running and Walking for Women over 40 in 1997. She released her memoir, Marathon Woman, in April 2007 on the 40th anniversary of her first running the Boston Marathon. In April 2008, Marathon Woman won the Billie Award for journalism for its inspiring portrayal of women in sports. When visiting the Boston Marathon, Switzer is glad to see other female runners:

'When I go to the Boston Marathon now, I have wet shoulders—women fall into my arms crying. They're weeping for joy because running has changed their lives. They feel they can do anything.'
She was inducted into the National Women's Hall of Fame in 2011 for creating a social revolution by empowering women around the world through running. Since 1967, she has worked to improve running opportunities for women in different parts of the world.

So why not join us? Keep the spirit of @WomenSportsWeek & #ThisGIRLCan alive - #ACTIV8afriend once a month on the 8th! More info HERE - and don't forget our FREE #FemaleFriendly activity-finder - ACTIVEMapX - HERE - 32,000 people are now listed - are you?

Promote your video on #ACTIV8TV? Send a link to jo.c@wsnet.co.uk with some info about your club/class. 

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
03 Mar

#GenderEQUITY&SPORT VIDEO - How Sports Impact the Lives of Women @Sham_Kohestani

13:00: TEDxUNC - Shamila Kohestani - How Sports Impact the Lives of Women

13:00

Shamila Kohestani upports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

The captain of the first women's Afghan national soccer team and recipient of the 2006 Arthur Ashe Courage Award talks about growing up under the Taliban in Afghanistan and the challenges facing women and girls in that environment. Kohestani discusses how playing soccer gave her confidence and courage to fight against oppression of women worldwide.



In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.* (*Subject to certain rules and regulations)

Promote your video on #WSNetTV Send a link to jo.c@wsnet.co.uk with some info about your exercise/coaching programmes.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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06 Mar

#GenderEQUALITY&SPORT - VIDEO VIA: .@HeForShe .@CalArts

13:00 - Attitudinal changes towards gender equality - key drivers of progress

13:00

HeForShe supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

Attitudinal changes towards gender equality - key drivers of progress in societies around the world

UN Women’s HeForShe movement has partnered with the internationally renowned California Institute of Arts to promote gender equality through the arts. The partnership engages students in CalArts’s animation programs to tackle persisting gender stereotypes and drive cultural change through the production of original animated short films addressing serious barriers to gender equality.

Despite the positive developments in recent decades and the fact that a formal equality does exist in most 'Western' countries, gender inequalities still persist in many aspects of the sport world, from doing sport, to coaching or administration, media representation, and at all levels – in grassroots sport as well as in elite sport. Progress remains slow and fragmented in this area.

Why not join in? Follow them on Twitter: .@HeForShe

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
07 Mar

#NETBALLMoJo VIDEO - Fuelling up during your menstrual cycle with #MoJoAFRICA

13:00 Eating & Training on your Period

13:00

Eating & Training on your Period - The Female Athlete Traid - supported by WSNet's HerMoJo programme

Read more about diet, training and periods in MoJoManauls - BUY HERE

The advice we offer in the Feeling Good zone – bone health, healthy food, rehydration, the menstrual cycle and smart training – is there to help you train well and support you being a young woman as well as an athlete. We want you to be on top form and avoid habits which can lead to lack of energy, tiredness, disrupted periods - and even fragile bones. Any combination of disordered eating, menstrual problems and bone health in female athletes (plus any associated energy defi cit/lowered performance) is often described as the ‘Female Athlete Triad’.

Food and water to fuel your exercise - Eating the right foods at the right times will help avoid ‘Female Athlete Triad’ – other signs to look out for are: feeling overly tired from excessive training, over exercising or decreasing the amount of food you eat. Abnormal eating habits (restricting foods, skipping meals, eating disorders) can also result F.A.T. symptoms – causing low energy levels. These can disrupt your period and increase risk of injury. So, eat and drink smart to train smart!

Keep track of your menstrual cycle - By using a period tracker app (or tracking the start and end dates of you period in a diary or calendar) you will be able to work out your menstrual pattern. Irregular or multiple missed periods can impact bone health by disrupting oestrogen levels. If you have missed periods or your periods haven’t started by the time you are 15 OR if you began breast development more than three years ago and haven’t started your periods, it’s worth arranging a check-up just to make sure everything is OK.

Bone growth – your bones are growing fast in the early teens so, again a healthy diet that includes calcium (see page 32), sensible training and period tracking are alessential to keep them strong.

Find your NETBALLMoJo

WSNet HerMoJo programme supports the INF Creating Choices with NETBALLMoJo - more info:

  • WSNet's work in Africa - HERE
  • International Netball Federation - #CreatingChoices programme - HERE
  • NETBALLMoJo - written by key contributors around the world is designed to help girls overcome many of the issues they face in both western and 'third world' communities starting out in netball. 
  • Order you copy here - www.wsnet.co.uk/netballmojo

International – we’re currently working to get NETBALLMoJo translated (into Zulu, Xhosa, Swahili etc.) and digitised. Keen to work with UK NGBs and International Federations to help get the ‘Empowerment through Sport’ message across. Digital editions can be distributed virtually free (e.g. 50 Rupees) and delivered directly, circumventing local (often misogynistic) prejudices – we believe that gives WSNet a unique momentum that can really change the lives of girls in both western and 'third world' countries. If you can help please email paul.r@wsnet.co.uk with your interest.

Background to Women’s Sports Network
Is a self-funded, cooperative network of groups and individuals working independently as associates and part-time volunteers. It is a not-for-profit community approaching one hundred thousand worldwide. Crystallising the issues & coordinating opportunities around WomenSport & Fitness by working in partnership with commercial/NGBs/educational/Charity organisations to raise the profile of WomenSport & SportsWomen. Advocating better access to Sport/FITNess, alleviating gender-bias and empowering women & girls through sport & fitness in their everyday lives.

 

 

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
08 Mar

#NordicWALKING - VIDEO - 5 TOP TIPS getting into Nordic walking via .@nordicwalkinguk

13:00 - Get into the swing of Nordic! @BristolNordicWa

13:00

The FIVE 5 TOP TIPS getting into Nordic walking

Whether you want to shed a few pounds, increase your fitness, protect your joints or simply have a fun sociable walk, Nordic walking ticks all the boxes.  It may not be as trendy as running or cycling but it offers much more of a total body workout and is truly something that will help keep you fit and active for the rest of your life.

Benefits of Nordic walking.
1.  It’s enjoyable – and anyone can be good at it
There are many things in life that we have to do because we are told to or ought to.  Exercise should not be one of them.  Nordic walking is simply a good walk made doubly effective by adding poles and clever technique and enjoyment is a key benefit for our Nordic walkers.  Exercising in the fresh air; the feeling of fitness and wellbeing it gives them; the places it takes them to; the people they meet; the non-competitive nature of it; and the ability to be good at it even (especially) if you’re not the ‘sporty’ type are part what makes Nordic walking so unique.
2.  Helps with weight loss
Nordic walking is energy thirsty.  In our research project carried out last year walkers burnt up to 45% more calories Nordic walking than ordinary walking (the average was 15%).  Other research records similar gains.  This is because Nordic walking brings many more muscles into play than ordinary walking – your chest, arms, shoulders, abs and other core muscles are all involved as well as your legs.  Plus the poles propel you forwards helping you walk faster, raising your heart rate and expending energy.
3.  Tones your muscles and helps keep your bones strong
Muscles need to be worked to stay in good shape and Nordic walking works over 90% of them. Public Health England recently specifically recommended Nordic walking as a muscle and bone strengthening and balance activity.  It tones your legs, sculpts your arms, cinches your waist and tightens your core.  Its weightbearing nature and the added resistance provided by the poles also helps improve bone health and strength.
4.  Protects your hip and knee joints
Those of our walkers with sore hips or knees frequently tell us how good Nordic walking is for easing the stress on their lower body.  Research supports this.  In one trial comparing the forces on joints when Nordic walking vs ordinary walking on the flat, there was an overall reduction in the sheer and compression forces on the hip and knee joints and an astonishing 28% reduction on the shear force at the knee.   It was not just hips and knees, the lumber spine and ankles also benefited.  Improved posture through Nordic walking as well as taking some of the load off the lower body through the poles clearly benefits joints.
5.  Strengthens your heart and lungs and benefits those with asthma
Nordic walking gets your heart rate up.  Much more so than regular walking.  Our research showed an increase of up to 33 beats per minute when walking on the flat.  It also makes you puffed because you’re walking faster and using more muscles.  The benefits of exercise for your heart and lungs are well documented.  Amongst other things it helps lower blood pressure, reduces your risk of heart disease and type 2 diabetes and keeps your arteries clear.
Asthma sufferers who have started Nordic walking with us have seen great improvements.  Here’s what Heather has to say: “Signing-up as a member for two sessions a week, I quickly started to notice the health benefits: improved fitness; less breathlessness; an improvement in my walking and posture; and an overall sense of achievement…My asthma has receded to the extent that I no longer use steroid or reliever inhalers and although not confirmed by my GP yet, I feel it has resolved. I am not afraid of the challenge of exercise; I now embrace it.”
6.  Boosts your circulation
All exercise (if done at a sufficiently intense level) improves circulation because it increases the rate at which blood is pumped round the body.  However Nordic walking is additionally beneficial.  The technique encourages active feet, a full arm swing, and squeezing and opening the hands round the pole.  All of which boosts circulation, particularly the efficient return of blood back to the heart. 
7.  Improves your lymph drainage
The lymphatic system is hugely important.  It helps to protect us from infection and disease and is a vital part of our immune system.  We have clusters of lymph nodes all over our body including under our armpits and Nordic walking helps these in particular to function properly through its emphasis on good posture, correct breathing and a full arm swing.
8.  Mental wellbeing
Exercise helps reduce stress and anxiety and it’s even more effective when done in a green environment. No surprises here - nature is intrinsically good for the spirit. Not only is Nordic walking outdoors, it’s also a social activity – another stress buster, mood enhancer, and friendship creator.  You’re literally and metaphorically moving forwards.
9.  Visit new places
Whether it’s new parks and walks locally or trips further afield, Nordic walking is a gateway for exploring.  The poles provide support and the technique promotes good posture giving you the confidence and stamina to tackle challenges that you’d never thought possible.  

Not every sport suits everyone but walking is hard-wired into our DNA and Nordic walking adds a mighty turbo-boost. 

How to Nordic Walk - CLICK - 5 EASY STEPS

Why not join in? Follow them on Twitter: @BristolNordicWa

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
09 Mar

#ROWING VIDEO - 5 TOP TIPS using a rowing machine via:@girlontheriver

13:00 - join Patricia Carswell, Girl on the river on her 'ERG!'

13:00

Patricia Carswell (@girlontheriver) supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

The FIVE common mistakes on rowing machines. 

When I first started planning this post, I was going to make it a funny one, showcasing all the ridiculous things you see people doing on the erg. What, after all, is more hilarious to rowers than a gym rower making basic mistakes on the rowing machine? But I’ve had a change of heart – a bit of a Road to Damascus conversion. First there was the humbling experience of seeing the Crossfitters and the gym rowers beasting it at the Great Row, for all their lack of style. And then there was the niggling feeling that it just wasn’t fair to sneer.

I’m sure a gym regular could have hours of fun watching me trying to do a squat or a bench press, and Crossfitters could laugh me out of the box with my feeble attempts at pull ups. So instead of mocking I thought I’d try to do something useful. It’s still “how not to erg”, but it’s a genuine attempt to answer the questions that non-rowers have asking me about good (and bad) technique.

If you’ve anything (constructive) to add, or any questions you want to ask, fire away in the comments section or on any of my social media channels. You know I always love a good chat about rowing!

Why not join in? Follow her on Twitter: @girlontheriver

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
09 Mar

#NETBALLMoJo VIDEO - Develop the Universal Athletic Position with .@nettyheads

13:00 - find your UAP with Nick from The Youth Academy

13:00

The Universal Athletic Position allows for efficiency of movement. Join Nick to learn more about this position and its relationship to Netball. Nettyheads are coaching specialists in NSW, Australia.

Corrective exercise and performance enhancement specialists consider this position vital to athletic movement. All athletes, no matter the sport, should learn this stance.

“Being proficient with this setup is a necessity for athletes to reach their full athletic potential,” According to Drew Walsh from 'Dick's Sporting goods. Walsh says. “If proper mechanics are overlooked, we then create poor habits and movement patterns.”

HOW TO GET INTO THE UNIVERSAL ATHLETIC POSITION

Begin by standing in an athletic stance with your feet slightly outside your shoulders. Attempt to evenly distribute your weight through your midfoot. Once you’re in position, follow these steps:

  • Drive your hips straight back. Your chest should lean slightly forward.
  • Bend your knees until your shoulders are in line with your toes.
  • Fully extend your arms, aligning them with your torso.
  • Bring your shoulder blades down and back.
  • Hold this position while maintaining a flat back. Remember to shift your weight through your midfoot.

Walsh notes that understanding the universal athletic position can lead to more advanced, intricate movements to further your training. “Once this setup is mastered, athletes can progress to more complex movements to maximize transfer to all strength training, movement mechanics and sports-specific tasks, while also enhancing performance and helping to reduce risk of injury,” he says.

WSNet & NETBALLMoJo 

  • WSNet's work in Africa - HERE
  • International Netball Federation - #CreatingChoices programme - HERE
  • NETBALLMoJo - written by key contributors around the world is designed to help girls overcome many of the issues they face in both western and 'third world' communities starting out in netball. More info  Order you copy here - www.wsnet.co.uk/netballmojo
  • Netball Australia Knee P:rogramme - https://knee.netball.com.au/junior/

International – we’re currently working to get NETBALLMoJo translated (into Zulu, Xhosa, Swahili etc.) and digitised. Keen to work with UK NGBs and International Federations to help get the ‘Empowerment through Sport’ message across. Digital editions can be distributed virtually free (e.g. 50 Rupees) and delivered directly, circumventing local (often misogynistic) prejudices – we believe that gives WSNet a unique momentum that can really change the lives of girls in both western and 'third world' countries. If you can help please email paul.r@wsnet.co.uk with your interest.

Background to Women’s Sports Network

Is a self-funded, cooperative network of groups and individuals working independently as associates and part-time volunteers. It is a not-for-profit community approaching one hundred thousand worldwide. Crystallising the issues & coordinating opportunities around WomenSport & Fitness by working in partnership with commercial/NGBs/educational/Charity organisations to raise the profile of WomenSport & SportsWomen. Advocating better access to Sport/FITNess, alleviating gender-bias and empowering women & girls through sport & fitness in their everyday lives.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
10 Mar

#HerMoJo - from @AfghanCycles

13:00 SundaySofa from Afghan Cycles

13:00

Trailer for the film Afghan Cycles, a documentary about the Afghan women who dare to ride bicycles. In Afghanistan, being born a girl can mean the difference between life and death. The feature documentary Afghan Cycles follows a new generation of young Afghan women pedaling their own revolution, aggressively challenging gender and cultural barriers using the bicycle as a vehicle for freedom and social change.

You can support the Kickstarter campaign to help raise funds to finish the film here: https://www.kickstarter.com/projects/letmedia/afghan-cycles-breaking-barriers-on-two-wheels

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
14 Mar

#HerMoJo - Women, Sports and the Search for Femininity @hellodarcy

13:00: Women, Sports and the Search for Femininity: Darcy Turenne at TEDxVictoria

13:00

Darcy Turenne is known internationally for her athletics but also more recently as a filmmaker as well. She started working in television as a presenter for the globally syndicated travel/adventure show Ride Guide, and has been featured in hundreds of publications worldwide, including Rolling Stone and Men's Journal. Darcy's thesis film at Royal Roads Univeristy, The Eighth Parallel, brought her to Indonesia, where she documented the lives of five female action-sport athletes, and the impact sport had on their lives.

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.* (*Subject to certain rules and regulations)

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
16 Mar

#HerMoJo ♀VIDEO - Why Women/Girls have more ACL injuries VIA: Player Fitness & Performance

13:00 - Six ACL recovery exercises

13:00

Players Fitness & Performance supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

ACL recovery programme for women & girls. Scroll for all six videos.

#1 Anatomical Makeup

The Q-Angle is the relationship between the hips and knees. It is more pronounced in females because their hips are designed to be child-bearing.

Unfortunately, this angle from the hip to the knee puts girls at much higher risk for tearing their ACL and having other knee injuries.
But, fear not...there are solutions and injury prevention modalities you can learn below.
 
#2 Flexibility and Mobility
 
In a lot of ways, girls are more flexible than guys. It is a good thing for moany girls have hypermobile knees for example, which gives them the ability to hyperextend their knees. Again, not a good thing when it comes to jumping (I.E. netball players) or even accelerating from a stopped position (I.E. a lacrosse player attacking a ball after the draw).

 

 
Again, there are viable solutions every female athlete can do to strengthen the knees and counteract some of the unnecessary mobilities and flexibilities they have.
  
#3 Hormonal Changes 
 
Research shows that the hormonal changes during the menstrual cycle can put them at a higher risk of injury. Check our article on training & menstruation. Now you know why, and you are asking yourself, “How can I give my daughter the best chance of AVOIDING the season and possible career ending ACL Tear?”

There are 6 exercises every female athlete should be doing year round to keep their knees resilient and injury-free.
 
Most of them they can do on their own with little to no equipment.
 
1) Clam Shell - WATCH on YouTube

This exercise will strengthen the glutes big time, which are the top muscles that stop the knee from caving in. The motion works directly against the inward force that causes ACL injuries.

 
2) Double Leg Bridge w/mini band - WATCH on YouTube

This exercise has multiple benefits. It is going to make you a lot faster, plus it will strengthen hamstrings AND glutes to further stabilize knee and hips.

 
3) Single Leg Step Behind - WATCH on YouTube

This one looks 10X easier than it is. To truly go all the way down and up, without the knee caving in and without pushing off the bottom pad, requires a ton of strength from the quads, hamstrings, and glutes. This one builds off the previous two.

 
4) Hex Bar Deadlift- 2-3 sets of 5-7 reps in-season - WATCH on You Tube

The hex bar allows athletes to achieve the optimal deadlift position without putting their lower back at risk (opposed to a barbell deadlift). This exercise not only reinforces all of the muscles and movements from above, but it is a total body exercise that also incorporates a lot of upper body. Highly effective for performance and ACL prevention when done correctly.

  
5) Mini Band Side Steps- 2-3 sets of 10 reps in-season - WATCH on YouTube

This one works the athlete in movement. Most ACL injuries come from cutting and changing direction. By doing the stationary side steps first, you are priming the body to withstand the knee from diving in when you go to plant and cut. 

 
6) Single leg box jump stick - WATCH on YouTube

This is the highest level of difficulty of the six exercises, which means it is also the most effective and beneficial when done correctly. You will want to build up to this one, starting out with double leg jumps and landings before progressing to single leg. A female athletes ability to decelerate and keep the knee from wiggling is KEY to preventing ACL injury.

You can do a few of these exercises on your own with zero equipment. Make sure you are doing them correctly and with control.  More from Player's Fitness & Performance - HERE

So why not join in? Keep active during the Coronavirus outbreak.

Promote your video on #WSNetTV Send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
16 Mar

#HerMoJo ♀VIDEO Third trimester home pregnancy workout with .@kimmy_fitness

13:00 - Third trimester working out with my young little boy

13:00

KimmyFitness supports #ACTIV8afriend - a gentle 'nudge' every month to help get more women, more ACTIVE

Welcome to Kimmyfitness. My world of my work combined with my life= mummy fitness. You will find lots of workout videos that you can safely do through out your pregnancy and post pregnancy too. There are step by step workout videos and short clips of workouts you can do. Please feel free to comment, share and subscribe!

Third trimester home pregnancy workout

This is a third trimester home pregnancy workout with or without another baby of yours! I would suggest 2 rounds but 1 round is absolutely perfect. Please keep hydrated throughout and please do not ignore any abnormal pains. Make sure midwives are aware you are exercising. Have fun with it and have a wonderful healthy last few weeks of pregnancy! For more info do check out my website www.kimmyfitness.com or Email me; kimmyfitnesspt@gmail.com

If you are ready to start my MummyFitness pregnancy exercise programmes please get in touch; 

my mummyfitness@gmail.com All mummies are welcome.

  • So why not join us? Keep the spirit of @WomenSportsWeek & #ThisGIRLCan alive #ACTIV8afriend once a month on the 8th! More info HERE - and don't forget our FREE #FemaleFriendly activity-finder - ACTIVEMapX - HERE - 32,000 people are now listed - are you?

    Promote your video on #ACTIV8TV? Send a link to jo.c@wsnet.co.uk with some info about your club/class. 

    Book you tickets for the MOVEFIT show - 10-12th March 2017 -  MORE INFO 

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
17 Mar

#HERMoJo - ♀ VIDEO Ten minute AB workout with .@LauraLondonFit

13:00 Transform your body and your life Laura London Fitness

13:00

Laura London Fitness supports #HerMoJo - a gentle 'nudge' to help get more women, more ACTIVE!

The Hot Body Express 30 Day Accountability Challenge will help you get in shape and form healthy habits that will last a lifetime. It's all about accountability! Through your own private Hot Body Express membership site plus a private Facebook group you will share in the experience with an amazing group of women who are there to support you, lift you up, encourage you, and share your successes. The program also includes daily support emails and workouts videos, recipes, nutritional education, motivation, accountability and Hot Body Express challenges . We will be breaking down hot and healthy eating so you can do this on your own and not be confused about what to eat, when to eat, or what to do. More info - www.lauralondonfitness.com

So why not join them? Keep active during the Coronavirus outback.

Promote your video on #WSN-TV. Send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManualsFOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

 

 

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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18 Mar

#RUNNING - ♀VIDEO Couch to 5k with .@ActiveDevon

13:00 Get running in Devon and support

13:00

Active Devon supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

WSNet works with partners to cover and promote Women's Sport worldwide

Couch to 5k beginner running group - you can too!

Active Devon is based in Devon and have created a Couch to 5k beginner running group. Active Devon work with community partners to find innovative ways of achieving its vision of Everyone in Devon Active for Life.  Their video features a group of women from Bowhill Primary School in Exeter who all successfully completed the 9 week Couch to 5k beginner runner programme. The community running group was created by Active Devon and Exeter City Football in the Community as a result of consultation with the school to try and catch the imaginations of some of the inactive parents. The women give us their funny and candid stories of why they joined and what they have gained through completing the programme. 

Why not join in? Follow them on Twitter: @ActiveDevon 

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

 

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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18 Mar

#HERMoJo - ♀ VIDEO Kettlebell Workout for Beginners via .@blogilates .@againstbc

13:00 Beginner's kettlebell workout - do it at home!

13:00

Blogilates supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

Your kettlebell home workout.

Cassey from Blogilates and Rosa from http://www.Rocofit.com teach you a beginner's kettlebell workout! If you don't have a kettlebell, you can just use a dumbbell! Cassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.  MORE  www.blogilates.com/

So why not join in? Keep active during the Coronavirus outbreak.

Promote your video on #WSNetTV Send a link to jo.c@wsnet.co.uk with some info about your exercise/coaching programmes.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJowww.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

 

 

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live
20 Mar

#NETBALLMoJo - ♀VIDEO watch how .@EnglandNetball & @uk_sport are growing netball in Zambia with .@DLewis_Collins #MoJoAFRICA

13:00 - International Netball Federation is growing the game in Zambia

13:00

England Netball, INF and UKSport empowering girls and getting ACTIVE with NETBALL in Zambia.

The International Netball Federation (INF), and NWC2019 organisers continue the development of the sport globally, prompting the launch of the legacy netball project; NET2019.

Funded by UK Sport, and delivered by England Netball in partnership with the INF, NET2019 aims to provide coaching advice and facilitated netball sessions to empower women and girls through the power of netball around the world.

In particular, the scheme will place an emphasis on two key territories, Africa and South America – continents where netball is rapidly gaining influence. Predominantly NET2019 will focus its work in Zambia and Argentina. Here it will work with each of the country’s netball associations to develop the provision of netball at grassroots levels, whilst also supporting the development of talent and high performance programmes, which have been proven to raise the profile of the sport within their communities.

More info: https://www.uksport.gov.uk/news/2018/07/11/behind-the-scenes-of-the-netball-world-cup-2019-legacy-project

Find your NETBALLMoJo

WSNet HerMoJo programme supports the INF Creating Choices with NETBALLMoJo - more info:

  • WSNet's work in Africa - HERE
  • International Netball Federation - #CreatingChoices programme - HERE
  • NETBALLMoJo - written by key contributors around the world is designed to help girls overcome many of the issues they face in both western and 'third world' communities starting out in netball. 
  • Order you copy here - www.wsnet.co.uk/netballmojo

International – we’re currently working to get NETBALLMoJo translated (into Zulu, Xhosa, Swahili etc.) and digitised. Keen to work with UK NGBs and International Federations to help get the ‘Empowerment through Sport’ message across. Digital editions can be distributed virtually free (e.g. 50 Rupees) and delivered directly, circumventing local (often misogynistic) prejudices – we believe that gives WSNet a unique momentum that can really change the lives of girls in both western and 'third world' countries. If you can help please email paul.r@wsnet.co.uk with your interest.

Background to Women’s Sports Network
Is a self-funded, cooperative network of groups and individuals working independently as associates and part-time volunteers. It is a not-for-profit community approaching one hundred thousand worldwide. Crystallising the issues & coordinating opportunities around WomenSport & Fitness by working in partnership with commercial/NGBs/educational/Charity organisations to raise the profile of WomenSport & SportsWomen. Advocating better access to Sport/FITNess, alleviating gender-bias and empowering women & girls through sport & fitness in their everyday lives.

 

 

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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