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:  FOCUSWHAT 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 

GOAL SETTING 

HYDRATION

SLEEP  

WARM-UP  

RECOVERY AND REGENERATION

STRENGTH AND CONDITIONING FOR THE YOUNG ATHLETE

EFFECTIVE POSTERIOR CHAIN DEVELOPMENT 

ROUTINES TO MAXIMIZE PERFORMANCE 

 


I∙SPARC Resources

FitNation Series

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.