July Newsletter 2015

July 3, 2015

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We will be open from 8 am to 2 pm on the 4th of July. All classes are cancelled and Kids Club will be closed.

Enjoy your holiday!

Teeth Whitening

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July 9th from 8 am to 5 pm
Do you have a question about the products used or services? Please contact Shelly Shafer at 805-453-6894


Mixed Doubles Wednesday Nights

imgPlease join us every Wednesday night for a social game of mixed doubles. If you don’t have a partner, we will find one for you. Do you have a question or would you like to reserve your spot? Please contact Laura Housinger at lhousinger@caclubs.com.


PRSC AQUATICS

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AROUND THE POOL

Summer kicked off with a bang at the Paso Robles Sports Club!! We are excited to have daily lifeguarded hours at our main pool during the following hours:
Monday – Friday: 10am - 2 pm
Saturday: 12 pm - 4 pm
Sunday: 1pm - 5 pm
Regular pool rules apply even with a lifeguard on duty. Please remember children should always be accompanied by an adult; there should be no unattended swimmers under the age of 14 inside the pool gates. Pool and spa rules are always available to you at the front desk and are posted on the pool gates for your review. These are for their safety and for the best experience of all members. Thank you for following these guidelines!

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Our swim programs have exploded... with private, semi-private, and group lessons; our Dolphin Explorer program is one of a kind in our county, serving special needs children and adults. Jaclyn and I are thrilled that it has grown so much since the Autism Walk in April! Also showing an increase in participation is the Parent and Me groups which are thriving with new friendships and learning. So much fun at the pools!!

And hey! Have you heard about Youth Masters? This is a follow up group practice to individual lessons where students expand their focus on the four different strokes in swimming: freestyle, backstroke, breaststroke, and freestyle. They work on streamlines, underwater swimming, and correct breathing technique, too. It is perfect for swimmers who want to ready themselves for swim team or who want to further their overall swimming skills.

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Though group lessons of all types do have specific session times, we are ready to open more sessions to accommodate increased interest. So don't hesitate to ask!! Please ask at the front desk or contact Aquatics at 805-239-7397 x 104 for more information or times.

WATER SAFETY CORNER

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Children and adults alike get so excited when the sun and schools are out. As we increase our time spent around bodies of water to stay cool, the need to stay vigilant of our children's safety around pools, lakes, and the ocean is paramount.

There are several ways we can help achieve the greatest fun and safety around the pool:
Visual cues: Pointing out facts around the pool (or other body of water) can equip your child with knowledge of their surroundings. Numeric markers of pool depth, location of lifeguards, safe exits like steps and ladders are a few.
Verbal cues: Reminders are tools that parents and lifeguards use to help keep our pool deck safe. Please walk, don't run on a pool deck; move shoes and towels and toys from high traffic areas. The deck should be free of tripping hazards within 5 feet of the water. Encourage children to play together in the water, but not to wrestle or climb on top of one another.
Demonstration: in our parent and me class, I talk to the participants about showing their children they carry (age range is 6 months to 3 years) how to hold onto the rail while going down the steps into the water. We show children how to blow their bubbles. We point out how we walk to the restroom not run.

Please remember too that our lifeguards are there to ensure the pools can be enjoyed by participants: young swimmers, sun bathers, lap swimmers. Please do not chat with a lifeguard who is on duty. Their job is to ensure that all of the parents and children are acting in a safe manner. Let's work together to make it the best and safest summer ever!!


A Little Tip For This, AND A Little Tip For That: a technique tip for breathing and flip turns


From a beginner standpoint, the two most important aspects of breathing in swimming are becoming comfortable with:
1) your face in the water while swimming
2) learning a rhythm to your breathing

Keeping your face in the water is step one because if you swim with your head up or your face out of the water, your legs and hips will invariably drop. A high-head/low-hip position requires you to push more surface area through the water, creating more drag. This makes it harder to swim, because there is more resistance. Imagine cycling with a parachute attached to your back. This will force you to take additional rest breaks in training or on race day as your heart rate increases and you cannot keep up with the oxygen demands of your muscles.

There are different tricks to keeping your face in the water. Be sure to have comfortable goggles. Focus on looking at the bottom or staring at the black line down the center of the lane in the pool. If you experience anxiety related to submersion, take a lot of rest breaks and remember that as far as pool training goes, you are never very far from the wall and an exit. Private swim lessons and a lot of practice will help.

Rhythmic breathing
Once you are comfortable keeping your face/head in the water while swimming, you need to figure out how and when to breath. The critical action here is to begin exhaling through your nose and mouth as soon as you finish breathing in.

A major problem seen with beginner swimmers related to breathing is that they hold their breath while their face is in the water, then try to exhale and inhale very quickly when turning to breathe. This results in a poor, shallow breath and a quick buildup of carbon dioxide in the lungs. Swimmers will have to stop and take a break in training or roll over on their backs to catch a few deep breaths in racing.

You must exhale while your face is in the water. So when you turn to breathe, your lungs are mostly empty and ready to accept a fresh breath of air. You do need to force the rhythm a bit. You should forcefully exhale through your nose/mouth as soon as you complete the breath. There’s no pausing. It is a constant rhythm.

And for your turns:
Using your arms to accelerate the flip in freestyle and backstroke turns has obvious benefit and is not a new concept. However, the degree to which it’s employed varies wildly from athlete to athlete.
When you clearly engage your arms, pulling with your palms moving in the direction of the bottom of the pool it enhances the speed or “snap” of your flip. The hands complete the pulling motion just behind your head, slightly before the feet hit the wall and are in position to be pressed into streamline as the arms are extended.

Many athletes do not employ their arms as much as they could when executing turns. The concept of adding the arms to a turn is a bit of a rarity: a relatively simple technique that could yield impactful results very quickly.

Now go practice your breathing and turns!!!! Swim for your health!!
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Shot-Making Theories Everybody Could Use

imgThere are some general techniques and strategies that most all club players could utilize to benefit their game, regardless of their style of play. Whether you have been an avid player for decades, one of our new members who are coming back to the game after some years, or you are picking up a racquet for the first time, take a quick look at the following and see how you can use each application to raise the level of game.

There are 3 components for all shots: consistency, accuracy and power – use them in that order!

Consistency - Anybody can generate speed on shots, that's not the challenge. The true test is how well your footwork and body position can control your swing to replicate consistent shot-making time after time that will make your shot-making a weapon! We control the round tennis ball by spinning it – not by slapping, smashing, pulverizing it. Develop better preparation through good footwork, learn good swing patterns, and understand the proper grips that will determine the spin to control that ball. You will find your consistency making great strides forward. It's all right to hit the ball hard, it's better to hit it in!

Accuracy - Place the ball for a winner, don't pulverize it for a winner. Create and control a point where you create a forced/unforced error from your opponent, not the once a game/once a set blistering winner. When the opportunity comes to win the point, don't abandon accuracy and go for power. Typically, at the club level, most players don't have the speed/quickness we used to have, so your opponent won't catch up to your well placed shot for an accurate return anyway. When you don't get caught up trying to blast the ball for a winner, you're more relaxed; you then get better body rotation for faster racquet speed and you are more likely to hit the ball with more accuracy and power and for the easy winner you're looking for in the first place.

Power – Ah power! Our ultimate desire, our ultimate goal. Rip that forehand for a 100 m.p.h. winner and the crowd goes crazy! That’s what we want. But, the reality is less than 25% of all tennis points are actually won outright. 75% of all points are lost, a lot of times at our level by trying to over-hit the ball. Remarkable as that sounds, that's a consistent percentage at all levels of tennis. But if you can't help yourself and have to go for it, you better be prepared to use the ground and make a full power turn on the ball. Power comes from the ground up. Try loading (weight on your outside leg) in preparation and unloading (unweight) on that same leg as you swing, allowing your body to store up and then release lower body energy as you swing through your shot. By rotating your upper body as well – your left shoulder on your forehand (if you're right handed) should at least rotate as far as your left hip to complete a full body unit turn. This will help in unleashing your inner power monster.

See Ya' on the Courts, Gary


imgPlease make sure to check out Paso Robles Sports Club Facebook Fanpage at: www.facebook.com/PasoRoblesSportsClub. We post updates and fun pictures of all the wonderful things happening at your club!



Starting in the month of July Aqua Fit will be Tuesday and Thursday at 6:00-7:00 in the large Pool.
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Fitness Corner with Dr. Andre Acebo

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We're into summer and things are buzzing at the club! Here are some of the fitness options for you and your kids:

* Futsal (like indoor soccer)... quick and fun, these games a great for developing footwork and passing skills. Ideal ages are 8 to 12 years old, if your son or daughter is older or younger, come check it out to see if it fits. We play on Tuesdays and Thursdays at 10 am, drop them off and play some tennis while you wait! The cost is $10 for members ($15 for nonmembers).

*As usual, Group Exercise classes are in full swing throughout the morning and again in the afternoon. Get a great workout with Aquafit, TRX, Fit & Trim, Pilates, or other HIIT (high intensity interval training) classes with Kathy or Sigrid. Our newest class is our Core Conditioning class offered Mondays at 4:30 pm.

*For those that want the focus of direct coaching, we have wonderful Personal Trainers and my MaxFit class.

*Youth Athletic Development...if your child is active in sports, summer is the best time to work on their strength and conditioning, as well as speed, agility, and quickness. Right now, we are training athletes from tennis, football, soccer, track & field, volleyball, and swimming. This a lively group of mostly teenagers, but all athletes are welcome!

Hope to see you around club. Remember, "Fit Happens"

Doc


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