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 | |
| 24-Minute Leg Mobility and Breath Work | Click Here |
| 22-Minute Chest and Shoulders Flexibility | |
| 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.
PREVENTING SHIN SPLINTS: SELF MANAGEMENT STRATEGIES
STRENGTH AND CONDITIONING FOR THE YOUNG ATHLETE
EFFECTIVE POSTERIOR CHAIN DEVELOPMENT
ROUTINES TO MAXIMIZE PERFORMANCE
I∙SPARC Resources
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.
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.