Performance Sport Background

The Indigenous Sport, Physical Activity & Recreation Council (I·SPARC) offers programs available on a provincial level in support of increasing sport, recreation and physical activity opportunities and leaders for our communities.

Provincial programming includes:

Team BC Program for the National Aboriginal Hockey Championships
Team BC Program for the North American Indigenous Games
BC Indigenous Provincial Championships & Athlete Development Camps
Coaching Certification and Leadership Training

For I·SPARC updates we encourage joining our mailing list today and/or liking our I·SPARC Facebook page to receive updates on event announcements.

At-Home Training Resources for Athletes and Coaches

A collection of various resources such as Performance Point strategies and tips from Canadian Sport Institute as well as YouTube videos and training plans.

Attention athletes and coaches:! Looking for some at-home training resources? Thanks to the support of several Provincial Sport Organization (PSO) partners, I·SPARC has collected at-home training resources designed and/or recommended for a variety of sport disciplines for you to try.

Check out the collection below of At-Home Training Resources – from Strength and Conditioning workouts to Yoga and Track and Field routines (and of course our new FitNation workout videos!). Special thanks to our PSO partners in BC Athletics, BC Wrestling, BC Rugby, BC Archery.

BC Wrestling

2 MINUTE VIDEO TIP: HYDRATION AND BODY WEIGHT

2 MINUTE VIDEO TIP: FOCUS: WHAT IS FOCUS EXPLAINED by Judy Goss’s “Focus” Soundbite

20-MINUTE FULL-LENGTH SPEED TRAINING DRYLAND WORKOUT

Improve endurance in your WRESTLING STANCE with this dryland workout for speed skaters!

45-MINUTE H.I.T.T. (High-Intensity Interval Training) WORKOUT LED BY “F45 TEAM” Click Here:

Yoga movement for Wrestlers	Functional Flexibility for Wrestlers
22-Minute Hip Opening Flow Hips	Click Here
24-Minute Leg Mobility and Breath Work	Click Here
22-Minute Chest and Shoulders Flexibility	Click Here
21-Minute Lower Back Mobility and Flexibility	Click Here

BC Rugby

WORLD RUGBY ACTIVATE INJURY PREVENTION EXERCISE PROGRAMME: A STRUCTURED EXERCISE PROGRAMME TO 
REDUCE INJURIES IN YOUTH AND ADULT COMMUNITY RUGBY. 20-Second Demos and Coaching Tips

ACTIVATE U15 PROGRAMME: INJURY PREVENTION PROGRAMME: A four-phase progressive exercise program aimed at players aged 13 to 15 years old and can be used as part of training sessions and pre-match warm-up routines.

ACTIVATE U16 PROGRAMME: INJURY PREVENTION EXERCISE PROGRAMME: A four-phase progressive exercise program aimed at players aged 15-16 years old and can be used as a part of training sessions and pre-match warm-up routines.

ACTIVATE U18 PROGRAMME: INJURY PREVENTION EXERCISE PROGRAMME: A four-phase progressive exercise program aimed at players aged 16-18 years old and can be used as a part of training sessions and pre-match warm-up routines

ACTIVATE ADULT PROGRAMME: INJURY PREVENTION EXERCISE PROGRAMME: A seven-phase progressive exercise program aimed at players 18+ years and can be used as a part of training sessions

Match Day pre-match warm-up routines for players 18+ years

INTRODUCTORY GAMES & ACTIVITY CARDS FOR CHILDREN: numerous activities and games that you can use to introduce the game of rugby to boys and girls of all ages.

BC Archery

BC Archery Association in partnership with Pacific Sport Fraser Valley developed a fitness program specific to archers.

PDF Fitness Programming for developing Archery Athletes

The movements/exercises prescribed are demonstrated in quick (e.g. 20 sec.) video clips in a complete library on YouTube available here. Here is the list of individual movements:

Abdominal Crunch on the Ball	Click Here
Dead bug with Ball	Click Here
Clamshell	Click Here
Chin Retractions	Click Here
Chest Flies	Click Here
Dumbbell Drag	Click Here
Dumbbell Chest Press	Click Here
Dumbbell Bench Pull	Click Here
Band diagonal T diagonal	Click Here
Bulgarian Split Squat	Click Here
Boat Pose	Click Here
Back Extension on Ball	Click Here
Ball Tap	Click Here
Ball Roll Out	Click Here
Assisted Push Up Bar	Click Here
Assisted Push up Band	Click Here
Assisted Pistol Squat	Click Here
Alternating Reverse Lunge	Click Here
Lat Throw Down(Down (Avoid arching back)	Click Here
Lateral Raises	Click Here
Pelvic Tilt on Ground	Click Here
Plank Up	Click Here
Plank with Hip Dip	Click Here
Plank with leg abduction and adduction	Click Here
Plank with Leg Extensions	Click Here
Plank with Punch reach	Click Here
Pallof Press half kneeling	Click Here
Pallof Press alone, band	Click Here
Pallof Press alone, Pulley	Click Here
Pallof Press partner, band	Click Here
Pelvic tilt against wall	Click Here
Mountain Climber	Click Here
One Arm Row with Dumbbell	Click Here
Side Plank	Click Here
Side Plank upper leg flex & extend easier version	Click Here
Seated Reverse Fly	Click Here
Side Plank with Hip Dip	Click Here
Seated Row	Click Here
Side Plank 2 levels	Click Here
Side Plank with Leg Raise	Click Here
Side Plank with upper leg flexion and extension	Click Here
Reverse flies with cable	Click Here
Scapular Squeezes	Click Here
Side step with band	Click Here
Side Plank with Reach Under	Click Here
Scapular retraction and depression	Click Here
Side Flexion on Ball	Click Here
Seated military press	Click Here
Torso twist with pulley	Click Here
Wall Angel	Click Here
Walking Lunge	Click Here
YTA with cables	Click Here
YTA	Click Here
W on ball	Click Here

BC Athletics

Run Jump Throw Wheel (RJTW) is a national program developed by Athletics Canada that teaches fundamental movement skills and develops physical literacy. Using track and field inspired games, activities, and skill challenges lead by instructors specifically trained to teach the fundamentals of running, jumping, throwing, and wheeling (for children in wheelchairs).

Check out the RUN JUMP THROW WHEEL “HOME” EDITION: Track and Field inspired activities for ages 6-8

RJTW HOME EDITION WEEK 1 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 2 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 3 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 4 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 5 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 6 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 7 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 8 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 9 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW HOME EDITION WEEK 10 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

RJTW EDITION WEEK 11 PDF: TRACK AND FIELD INSPIRED ACTIVITIES (AGES 6-8)

MULTISPORT: Canadian Sport Institute Pacific – “Performance Points”

Performance Points are educational articles that address a variety of topics from Goal Setting to Strength and Conditioning for young athletes. Please see the links below or visit the Canadian Sport Institue Pacific Website for more articles.

PREVENTION OF KNEE INJURIES

PREVENTING SHIN SPLINTS: SELF MANAGEMENT STRATEGIES

RECOVERY AND REGENERATION

STRENGTH AND CONDITIONING FOR THE YOUNG ATHLETE

EFFECTIVE POSTERIOR CHAIN DEVELOPMENT

ROUTINES TO MAXIMIZE PERFORMANCE

I∙SPARC Resources

FitNation

5-part workout series – Each exercise is adapted for introductory, intermediate, and advanced fitness levels – there’s a little something for everyone! Anyone, Anytime, Anywhere.

Mental Performance Webinars

I·SPARC in partnership with PacificSport Okanagan and PacificSport Vancouver Island delivered Mental Performance Webinars for Indigenous coaches and athletes. Check out the various webinars available here.

SportMedBC

SportMedBC is the leading promoter of applied expertise through its Sport Science Library. You will find Online Resources, and information in the areas of Sport Nutrition, Sport Safety, Sport Psychology and Strength & Conditioning.