2017 Directors Letter 2017 Fitness Tests 2017 Tests for 60 2017 60 Score Sheet Blank 2017 Blank Result Sheet 2, Tournament Rules Sokol L2 Male Routines Sokol L3 Male Routines Xcel Garnet Routine Girls Novice Routine Old Level-1
Minutes of 9/13/06 Meeting
This meeting opened at 7:30 p.m. by Sis. B. Vondra at American Sokol Office in Oak Brook, Illinois. The Pledge of Allegiance was given. The following BOI members were present: John Bazata, Christina Curran, Bev Domzalski, Maryann Fiordelis, Chuck Kalat, Jan Kalat, Matt Kocek, Barb Kucera, Bob Kucera, Juanita LoGiudice, Nancy Pajeau, Kandi Pajer, Tom Pajer, Irena Polashek, Barb Vondra, …
Minutes of 8/8/07 Meeting
This meeting opened at 7:30 p.m. by Sis. B. Vondra at American Sokol Office in Oak Brook, Illinois. The Pledge of Allegiance was given. The following BOI members were present: John Bazata, Mary Cushing, Bev Domzalski, Mary Ann Fiordelis, Allison Gerber, Chuck Kalat, Jan Kalat, Barb Kucera, Bob Kucera, Paul Lebloch, Juanita LoGiudice, Nancy Pajeau (late arrival), Kandi Pajer, Tom …
“Sokol Fitness” Exercises
The Sokol Fitness program of the American Sokol is a general fitness program for people of all ages to improve their health, fitness level, and overall well being. Click these links for the “Sokol Fitness” Program “Sokol Fitness” Program Fitness Tracking Charts Heart Rate Chart Tots, Boys and Girls Fitness Exercises Warm-up Stretching Arm Strength/ Toning Leg Strength/ Toning Core Strength/ Toning …
Junior and Adult Cooldown Exercises
Cool Down Exercise Name Leg Lift Twists Exercise Code ACDLLT1 Exercise Description Lay on back with arms out to side and legs extended. Lift one straight leg up perpendicular to floor. Twist body so that leg crosses over to opposite side. Bend knee in and out, then twist back and lower leg to repeat on opposite side. …
Junior and Adults Cardio Exercises
Cardio Exercise Name I-Step Exercise Code ACIS1 Exercise Description Start with a jumping jack in place. Take step and close forward. Do another jumping jack, then step and close backward. Repeat. Exercise Variation Can perform this activity with heel jacks, just lifting one leg to the side and moving arms when a jumping jack is used. Exercise …
Juniors and Adults Core Strength/Toning Exercises
Exercise Name Half Extension Obliques Exercise Code ACSHEO1 Exercise Description Begin in sit-up position and sit up halfway. Rotate torso to one side, middle, other side, middle, repeat. Remain elevated for several repetitions. Exercise Variation Perform one set and then rest. Can also hold in half-extension position with torso in one direction, then rest and repeat in opposite …
Juniors and Adults Leg Strength/Toning Exercises
Leg Strength/Toning Exercise Name Plie‘ Squats Exercise Code ALPS1 Exercise Description Stand with feet a little more than hip-width apart. Put hands on hips, out to sides or out forward for balance. Slowly lower into squat and stand back up. Repeat. Exercise Variation Using the same technique, remain in squat position instead of the repeated plie‘ and …
Juniors and Adults Arm Strength/Toning Exercises
Exercise Name Climbing Pushups Exercise Code AACP1 Exercise Description With a mat in front of the hands, begin in a pushup position. Perform one pushup and then move hands one by one onto the mat and perform another pushup. Then “climb” hands back down to floor and repeat. Exercise Variation This can be done by holding in a …
Juniors and Adults Streching Exercises
Exercise Name Shoulder Stretch Exercise Code ASFSS1 Exercise Description Put both arms behind back and clasp hands. Bending slightly forward, lift arms toward ceiling to feel a stretch. Use a partner to help if needed. Exercise Variation Can be done one arm at a time with the assistance of a partner to hold arm/torso in proper position. Exercise …