Programs

Road Cycling for Beginners - SikanaRoad Cycling for Beginners - SikanaRoad Cycling for Beginners - SikanaRoad Cycling for Beginners - Sikana
Road Cycling for Beginners
13 videos
26 min

This free video program has been designed to teach you the basics of road cycling. It aims to demonstrate the key elements of this popular, yet physically demanding sport in the hopes of making it accessible to a greater number of people. Road cycling is an excellent way of inscreasing one's fitness and muscular strength. Rides are also often very social events and there are now amateur road cycling clubs all over the world. The tips and techniques outlined in these videos are targeted at beginner-level cyclists or complete newcomers to the sport wishing to deepen their knowledge of the basics. The program was created thanks to the support of Deacthlon. The videos were conceived with the expert guidance of Guillaume Guerard, a qualified cycling instructor and life-long bike enthusiast. The program has been structured into four chapters on: the necessary pre-ride checks and equipment; learning how to correctly master the different componetns of the bike itself; how to improve your riding technique; and essential road cycling tips. The sport of road cycling has enjoyed a meteoric rise in popularity in recent decades. This program shows you that it is a sport which can be practiced by almost anyone, anywhere. Remember that this is probably one of the most demanding cycling sports, so improving will take hard work and plenty of effort, but the results are definitely worth it. Road cycling is a great way to stay in shape, build strength and to make friends. Cycle safe and enjoy your ride!

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How to Teach a Child to Ride a Bike - SikanaHow to Teach a Child to Ride a Bike - SikanaHow to Teach a Child to Ride a Bike - SikanaHow to Teach a Child to Ride a Bike - Sikana
How to Teach a Child to Ride a Bike
4 videos
7 min

This free, educational video program has been carefully crafted to give you useful tips when teaching a child to ride a bike. Learning how to ride a bike is one of the defining moments of childhood. It helps the child develop their coordination and spatial awareness, and sets them on the path to becoming a more independent young adult. We believe that, whatever the age you learn it at, cycling is an essential skill, and once you do learned, is itnever really forgetten. In this video program we will break down the learning process into several manageable steps. Only move on to the next one, once the child has comfortably mastered the skills demonstrated in the previous video. They are targeted at children and the parents, guardians or adults who may wish to teach them how to ride in a safe and speedy manner. This video may also serve as a valuable resorce for school teachers or cycling instructors. The program was created thanks to the support of Deacthlon. The videos were conceived with the expert guidance of Guillaume Guerard, a qualified cycling instructor and life-long bike enthusiast whose advice and pedagogical tips were invaluable. He works teaching children how to cycle safely and reponsibly every day. This program comprises five videos which are broken down into the basics elements of cycling, which are: Scooting, Balancing, Pedalling, and finally some really useful training drills and learning games to help consolidate the previous steps. Cycling a great sport. It can be used as a primary mode of transport or simply for recreational and sporting purposes. It has an extremely low environmental impact and helps people to lead a more independent and mobile life. Teaching a child to ride a bike is an incredibly rewarding experience which stays with both teacher and student forever. If you have any comments or feedback on the exericses shown in these videos, then please feel free to write to us in the comments section of each video, we'd love to hear back from you. Enjoy your ride!

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How To Play Football - SikanaHow To Play Football - SikanaHow To Play Football - SikanaHow To Play Football - Sikana
How To Play Football
47 videos
88 min

Thanks to this video program, you can discover all the techniques and tips necessary to learn how to be better at playing football. Whether you are a beginner, or a more experienced player looking to brush up on the essentials, this program was developed for you! It was created in collaboration with a former professional football player, now works as a football coach. In order to give you a complete presentation of the basic elements of football, we recommend that you begin with the very first video which gives you a quick presentation of the rules of the game. Then follow the videos in their order to get a more rounded learning experience. Once you’ve grasped the techniques shown in each video, you can find some excellent training exercises and drills at the end of the program, to help you practice and put all the techniques together gradually. These are also an excellent teaching resources for football coaches. Our program will mean you’ll have all the skills you need at your feet in order to become a good attacker, a solid defender, and an unbeatable goalkeeper! Beyond the numerous health and physical benefits attributed to a sport such as football, it also is a great way of teaching respect and conveying important values, such as team-spiritedness. It’s one of the most popular games in the world and is a shared interest that can unite people from all walks of life. Football, also called soccer, is incredibly accessible and requires minimal equipment to get started. David Duquesnoy, our expert, as well as many other charities and foundations, channel these very positive attributes of football to combat social exclusion. Enjoy your game!

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Learn About Hiking - SikanaLearn About Hiking - SikanaLearn About Hiking - SikanaLearn About Hiking - Sikana
Learn About Hiking
51 videos
99 min

Discover over 50 videos containing advice on how to hike well and safely. Starting from the basics of navigation, this hiking program will teach you how to use a map and a compass to get your bearings; you will then learn how to plan your trek; decide on the hiking gear and equipment you will need on the trail; how to respond in case of unforseen problems; how to to clean and care for your backpacking equipment after a hike; and finally, how to stretch and cool down the muscles after a long hiking session. This program was developed with expert professional mountain guide Xavier Gadat who lent his expertise on the program to you discover or improve at this sporting activity, which is regardly as widely accessible since it can be done virtually anywhere. Be sure to the follow the chapters in order for a full learning experience - the program has been especially adapted for newcomers to the sport of hiking, although more experience hikers simply looking for a few extra backpacking tips and tricks may wish to pick and choose from the videos they find the most relevant. Remember to take care of your body, especially your feet, after a long hike. Take the relevant safety precautions we outline in our videos and most of all, have fun! Hiking, backpacking, trekking - call it what you will - is a great way to get outdoors and to be in and amongst the beauty nature, giving a feeling of total freedom and self-reliance. It also gives the hiker the chance to revel in the delight of pushing their body to new limits and can be enjoyed alone on solo expeditions or with friends as part of a group. Happy hiking!

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Gentle Exercise for Older Adults - SikanaGentle Exercise for Older Adults - SikanaGentle Exercise for Older Adults - SikanaGentle Exercise for Older Adults - Sikana
Gentle Exercise for Older Adults
12 videos
36 min

In this free video program, you will discover over 50 enjoyable exercises to improve the overall health of older adults. The program is targeted specifically at older people and was made in partnership with the SIEL Bleu association who work to promote increased level of activity into later life. Each video offers a different exercise. Pick and choose which exercise you’d like to try to target a particular muscle group or activity. The program has chapters structured to help you work on: warming up and stretching; improving joint flexibility; exercises for building your strength; cardio workouts to keep you fit; training to work on your balance; warming down and good everyday habits you can adopt to avoid injury. We have also included some videos which you can try out with a partner – be they a carer or a member of your family – try them out and have fun! The program is adapted to beginner-level persons and you can make the sessions longer and more difficult with time as your overall fitness and strength improve. Before beginning the program, be sure to check with your doctor that you are not putting yourself at any risk of injury by doing so. The program was made with the expert collaboration of sports coaches who specialise in physical activity for older persons. Before beginning any of the exercises we recommend that you start off with the warm up sessions found in the first chapter of the program and finish off by stretching and warming down using the videos found in chapter 6 of the program. Regular physical activity, even at an older age, can keep both body and mind fit and fight against sedentarism, and lead a healthy, autonomous life. Enjoy your session!

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Tips for Safer Cycling - SikanaTips for Safer Cycling - SikanaTips for Safer Cycling - SikanaTips for Safer Cycling - Sikana
Tips for Safer Cycling
15 videos
31 min

In this educational video program, you will learn tips on how to keep both you and your bike safe and secure when cycling in an urban environment. The techniques shown in the videos contain valuable information for any person wanting to learn how to cycle safely through areas where there is regular traffic, but they are also useful for beginner cyclists who want to master the basics of their bike before hitting the road. Injuries sustained from cycling in urban areas are numerous and sometimes fatal. This program aims to combat this issue by raising awareness and increasing knowledge about the safe practices when cycling through busy streets. Follow the advice we set out in the videos to cycle safely, and to keep your bike safe and running properly too. Cycling in the city needn’t be a daunting experience; there are countless benefits to cycling regularly: it has a low impact on the environment, is great for the cardiovascular and muscular development; boosts your mood and lowers stress; and it gives you increased mobility and independence. The program is split into three chapters detailing tips on; what to do before you ride; how to use your bike properly; and how to keep both bike and rider safe. The program was created thanks to the support of Decathlon. The videos were conceived with the expert guidance of Guillaume Guerard, a qualified cycling instructor and life-long bike enthusiast. We hope that more people will see the virtues of cycling as a mode of urban transport. Enjoy your ride!

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Videos

Cycling | Bike Maintenance & Repair Tips

Sikana - Toolkit for SOS Repair
Sikana - How to Remove a Bicycle Wheel
Sikana - Tire Repair: Use a Puncture Repair Kit
Sikana - Flat Tire: Change the Inner Tube
Sikana - Flat Tire: Knot in your Inner Tube
Sikana - How to Inflate Tires
Sikana - How to Patch a Tire
Sikana - How to Fix a Bent Wheel Rim
Sikana - How to Put a Chain on a Bike
Sikana - Gears: How to Adjust the Derailleur
Sikana - How to Clean a Chain
Sikana - How to Check Brakes

Cycling | Safe Cycling

Sikana - Discover Cycling Tips for Better Bike Safety
Sikana - Learn about Bike Hand Signals
Sikana - Learn How to Change Lanes
Sikana - How to Ride Your Bike at Night
Sikana - How to Lock a Bike

Cycling | Learn How to Ride a Bike: Kids

Sikana - Introduction: How to Teach a Child to Ride a Bike
Sikana - Scoot: How to Teach a Child to Ride a Bike
Sikana - Balance: How to Teach a Child to Ride a Bike
Sikana - Exercises: How to Teach a Child to Ride a Bike

Cycling | Learn How to Ride a Bike: Adults

Sikana - Learn to Ride a Bike as an Adult: Introduction
Sikana - Scoot: Learn to Ride a Bike as an Adult
Sikana - Balance: Learn to Ride a Bike as an Adult
Sikana - Pedal: Learn to Ride a Bike as an Adult
Sikana - Exercises to Learn to Ride a Bike as an Adult

Cycling | Road Cycling

Sikana - Discover the Essential Gear
Sikana - Check your Bike Before Riding
Sikana - How to Hold Road Bike Handlebars
Sikana - How to Use Clipless Pedals
Sikana - How to Pedal Efficiently
Sikana - How to Ride in and out of the Saddle
Sikana - How to Climb Hills
Sikana - How to Descend Hills
Sikana - Nutrition, Food and Drink Tips
Sikana - How to Ride in a Group
Sikana - How to Draft
Sikana - How to Sprint on a Road Bike
Sikana - How to Avoid Knee Pain

Cycling | Mountain Biking - MTB

Sikana - Learn about Body Positions: Neutral and Ready
Sikana - What to Take When Mountain Biking
Sikana - How to Get On a Mountain Bike
Sikana - How to Get Off a Mountain Bike
Sikana - How to Load and Unload
Sikana - How to Corner
Sikana - How to Pump
Sikana - How to Do a Wheelie
Sikana - How to Do a Manual
Sikana - How to Ride Switchbacks Uphill
Sikana - How to Ride Switchbacks Downhill
Sikana - How to Do a Bunny Hop - Part 1
Sikana - How to Do a Bunny Hop - Part 2
Sikana - Mountain Bike Tricks: How to Endo / Nose Turn
Sikana - Mountain Bike Tricks: How to Side Hop
Sikana - Mountain Bike Tricks: How to Jump
Sikana - Mountain Bike Tricks: How to Drop

Cycling | City Cycling

Sikana - How to Fit a Helmet Properly
Sikana - How to Adjust the Bike Seat
Sikana - How to Adjust the Handlebars
Sikana - Learn a Quick Safety Check before a Bike Ride
Sikana - How to Get on a Bike
Sikana - How to Brake on a Bike
Sikana - How to Shift Gears: The Basics - 1/2
Sikana - How to Shift Gears: Efficiency 2/2
Sikana - How to Look Back While Cycling
Sikana - How to Get off a Bike

Gentle exercise for older adults | Renforcement musculaire

Sikana - Neck Strength Excercises

Gentle exercise for older adults | Assouplissement articulaire

Sikana - Neck Stretches
Sikana - Shoulder Stretches
Sikana - Back Stretches
Sikana - Hip Stretches
Sikana - Knee Stretches
Sikana - Stretching the Shoulders with a Partner
Sikana - Back Stretches with a Partner
Sikana - Hip Stretches to Do with a Partner
Sikana - Knee Exercises with a Partner

Gentle exercise for older adults | Échauffement

Sikana - How to Warm Up
Sikana - Learn a Dynamic Warm Up

Swimming | Start Having Fun in the Swimming Pool

Sikana - How to Do a Handstand
Sikana - How to Do an Underwater Forward Roll
Sikana - How to Swim with Flippers
Sikana - How to Use a Snorkel and Diving Mask
Sikana - Diving Underwater to Pick Up an Object
Sikana - How to do a Roll Dive
Sikana - How to Do the Torpedo Swimming Technique

Swimming | Front Crawl

Sikana - Swimming Techniques
Sikana - How to Breathe While Swimming
Sikana - Swimming Techniques: Arm Movements
Sikana - Swimming Techniques: Leg Movements
Sikana - Learn Swimming Tips and Training Techniques
Sikana - Swimming Workouts
Sikana - How to do a Flip Turn When Swimming

Swimming | Back Stroke

Sikana - Swimming: Basic Technique
Sikana - Swimming Technique: Head Position
Sikana - Swimming Techniques: Arm Movements
Sikana - Swimming Techniques: Improve your Leg Kicks
Sikana - How to Do a Flip Turn
Sikana - Swimming Techniques: Better Arm Movements 1
Sikana - Swimming Techniques: Better Arm Movements 2
Sikana - Swimming Training: Better Leg Movement

Swimming | Breast Stroke

Sikana - Swimming: Basic Technique
Sikana - Swimming: Improve your Arm Movements
Sikana - Swimming: Improve your Leg Movements
Sikana - Synchronise your Arm Strokes and Leg Kicks
Sikana - Improve the Movement of the Head and Shoulders
Sikana - How to do a Flip Turn When Swimming
Sikana - Swimming Technique: Arms 1/2
Sikana - Swimming Technique: Legs
Sikana - Swimming Technique: Arms 2/2

Swimming | The Basics of Swimming

Sikana - How to Warm Up the Upper Body
Sikana - How to Warm Up the Lower Body
Sikana - How to Stretch and Warm Down
Sikana - How to Dive into a Swimming Pool

Swimming | Exercises to Get Comfortable in the Swimming Pool

Sikana - Treading Water
Sikana - How to Float on Your Back
Sikana - How to Propel Yourself Forwards in the Water
Sikana - How to Breathe When Swimming
Sikana - Basic Breathing Exercises
Sikana - How to Avoid Breathing in Water through Your Nose

Swimming | Overcome a Fear of Water

Sikana - Overcome a Fear of Water: Introduction
Sikana - First Contact With Water
Sikana - First Immersions in Shallow Water
Sikana - How to Put Your Head Underwater for the First Time
Sikana - How to Float on Your Stomach
Sikana - How to Stand Up in Water
Sikana - How to Move Around in Water
Sikana - Learn to Swim: Paddle in Deep Water
Sikana - How to Swim Underneath an Object
Sikana - How to Jump in Water

Hiking | Recovery After a Hike and Equipment Maintainence

Sikana - How to Clean Hiking Boots
Sikana - How to Clean a Backpack
Sikana - How to Clean Your Hiking Poles
Sikana - Stretching Exercises for the Back and Hips After Backpacking
Sikana - Stretching Exercises for the Neck and Shoulders After Backpacking
Sikana - Stretching Exercises for the Arms After Backpacking
Sikana - Stretching Exercises for the Legs After Backpacking
Sikana - Stretching Exercises for Calves & Ankles After Backpacking:
Sikana - Stretching Exercises for the Hamstrings & Glutes After Backpacking
Sikana - Take Care of Your Feet

Hiking | How to Respond to the Unexpected

Sikana - How to Stay Safe Backpacking in a Storm
Sikana - Learn about Bug Protection When Backpacking
Sikana - How to Avoid Tick Bites
Sikana - Hike Safety: What to Do if You Get Lost

Hiking | How to Prepare for Hiking

Sikana - How to Lace a Boot
Sikana - How to Fit a Backpack
Sikana - Dynamic Warm-ups to Do Before a Hike: Upper Body
Sikana - Stretches for the Lower Body Before Backpacking
Sikana - Learn Some Hiking Safety Tips
Sikana - Learn How to Use Trekking Poles
Sikana - Discover Breathing Tips
Sikana - How to Walk Uphill
Sikana - How to Walk Downhill
Sikana - Backpacking in the Heat
Sikana - Protect Yourself From the Cold when Backpacking
Sikana - Discover Some Hiking Food Tips
Sikana - How to Stay Hydrated When Backpacking
Sikana - Taking Care of Your Feet Backpacking
Sikana - The Leave No Trace Principles of Backpacking

Hiking | How to Prepare for Hiking

Sikana - How to Estimate the Difficulty of a Hike
Sikana - Prepare Before a Hike: Practice
Sikana - How to Choose Hiking Boots
Sikana - Get the Best Fit for Your Hiking Boot
Sikana - How to Choose Your Backpack
Sikana - How to Choose Trekking Poles
Sikana - Backpacking Equipment Checklist
Sikana - How to Pack a Backpack
Sikana - How to Protect your Backpack from the Rain
Sikana - How to Backpack in the Rain
Sikana - Building a Basic First Aid Kit
Sikana - How to Prepare Before a Hike
Sikana - Prepare Your Feet for a Long Walk
Sikana - Planning Food and Drink for Backpacking

Hiking | How to Navigate

Sikana - How to Choose a Hiking Map
Sikana - Learn About Reading a Map
Sikana - Understanding Contour Lines on a Map
Sikana - Get your Bearings with a Map
Sikana - How to Use a Compass
Sikana - How to Use a Compass: Navigation
Sikana - Navigation: Use a Map and Compass
Sikana - Get Better at Land Navigation

Badminton | Drills

Sikana - The Wall Rally Drill
Sikana - Drill: Improve your Drop Shots and Clears
Sikana - Drill: Improve Your Drive
Sikana - Basics: Exercises with the Shuttlecock
Sikana - Drill: Improve Your Smash and Clear
Sikana - Basics: Hit the Shuttlecock Underarm
Sikana - Basics: Hit the Shuttlecock Overarm
Sikana - Drill: How to Practice Your Serves
Sikana - Drill: How to Improve Coordination Through Samba

Badminton | Footwork

Sikana - How to Do a Chasse Step
Sikana - How to Lunge
Sikana - Drill: Improve Your Footwork

Badminton | Miscallaneous

Sikana - How to Defend a Smash
Sikana - How to  Serve in Singles
Sikana - How to Prepare to Return a Serve in Doubles
Sikana - How to Hit a Block Shot
Sikana - Drill: Learn the Movement in Doubles

Badminton | Dropshot

Sikana - How to Hit a Forehand Net Shot
Sikana - How to Hit a Backhand Net Shot
Sikana - How to Hit a Forehand Overhead Drop Shot
Sikana - How to Hit a Backhand Overhead Drop Shot
Sikana - How to Hit a Forehand Cross-Court Drop Shot
Sikana - How to Hit a Backhand Cross-Court Drop Shot
Sikana - How to Hit a Forehand Hairpin Net Shot
Sikana - How to Hit a Backhand Hairpin Net Shot

Badminton | Serve

Sikana - Serve: Doubles Rules
Sikana - Serve: Singles Rules
Sikana - How to Hit a Low Backhand Serve
Sikana - How to Hit a Low Forehand Serve
Sikana - How to Hit a High Forehand Serve
Sikana - How to Hit a Backhand Flick Serve

Badminton | Backhand

Sikana - How to Hit a Backhand Overhead Clear
Sikana - How to Hit an Underhand Backhand Clear
Sikana - How to Hit a Backhand Drive
Sikana - How to Hit a Backhand Deceptive Flick
Sikana - How to Hit a Backhand Net Kill
Sikana - How to Hit a Backhand Smash

Badminton | Forehand

Sikana - How to Hit a Forehand Overhead Clear
Sikana - How to Hit an Underhand Forehand Clear
Sikana - How to Hit a Forehand Smash
Sikana - How to Hit a Forehand Drive
Sikana - How to Hit a Forehand Deceptive Flick
Sikana - How to Hit a Forehand Round the Head Shot
Sikana - How to Hit a Forehand Net Kill

Badminton | Grips

Sikana - How to Hold the Neutral Racket Grip
Sikana - How to Hold the Forehand Grip
Sikana - How to Hold the Backhand Grip
Sikana - How to Hold the Panhandle Grip  | Badminton

Badminton | Introduction

Sikana - Singles Rules
Sikana - Doubles Rules
Sikana - Racket: the Different Parts
Sikana - Faults in play
Sikana - How to Do a Dynamic Warm up
Sikana - How to Cool Down
Sikana - How to Warm up
Sikana - Basics: Teach a Child

Football | Exercices

Sikana - Soccer Drills: Improve Passing
Sikana - Soccer Drills: How to Dribble
Sikana - Soccer Drills: How to Head a Soccer Ball
Sikana - Soccer Drills: Improve your Ball Control
Sikana - How to Juggle a Soccer Ball

Football | Défendre

Sikana - How to Defend in Soccer
Sikana - Soccer Rules: Learn about Defensive Fouls

Football | Gardien

Sikana - Goalkeeper: How to Save the Ball
Sikana - Goalkeeper: How to Throw the Ball
Sikana - Goalkeeper: How to Do a Drop Kick

Football | Touches

Sikana - Learn the Rules of a Soccer Throw In
Sikana - How to Do a Long Throw In

Football | Contrôles

Sikana - Soccer Skills: Control a Ground Pass
Sikana - Soccer Skills: Control an Aerial Pass
Sikana - Soccer Skills: Control the Ball with Direction
Sikana - How to Dribble a Football
Sikana - How to Control the Ball with the Chest

Football | Dribbles

Sikana - Soccer Skills: The Sombrero
Sikana - Soccer Skills: The Nutmeg
Sikana - Soccer Skills: The Run-Around
Sikana - Soccer Skills: The Step Over
Sikana - Soccer Skills: The Feint
Sikana - Soccer Skills: Quickly Turn the Ball
Sikana - Soccer Skills: The Roulette Turn
Sikana - Soccer Skills: The Two-Touch Dribble
Sikana - Soccer Skills: The Drag-Back

Football | Passes

Sikana - Soccer Techniques: Short Pass
Sikana - Soccer Techniques: Long Pass
Sikana - Soccer Techniques: Back Heel
Sikana - Soccer Shots: Cross the Ball into the Box
Sikana - Soccer Skills: The Pigeon's Wing
Sikana - Soccer Skills: The One-Two Pass

Football | Têtes

Sikana - How to Head a Soccer Ball
Sikana - Learn How to Do a Jumping Header

Football | Tirs

Sikana - How to Kick a Soccer Ball: Side Foot
Sikana - How to Kick a Ball: Soccer Shots
Sikana - How to Curl a Football
Sikana - How to Kick a Soccer Ball: Outside of the Foot
Sikana - How to Kick a Soccer Ball: Chip
Sikana - Learn How to Take a Direct Free Kick
Sikana - How to Take a Penalty

Football | Introduction

Sikana - Understanding the Rules of Football
Sikana - Warm up the Muscles before Playing
Sikana - Discover Cardio Warm up Exercises before Playing
Sikana - Stretching the Muscles before Playing
Sikana - Discover Warm up Exercises and Games
Sikana - Stretching the Joints before Playing

Juggling | Juggling with balls

Sikana - Juggling: starting out
Sikana - Juggling: basic exercise
Sikana - Juggling: 3 balls
Sikana - Juggling: 4, 5 or 6 balls
Sikana - Juggling: behind the back
Sikana - Juggling: vertical toss, box, and waterfall
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