[West] Boon Lay

Gym: ActiveSG Hockey Village @ Boon Lay Gym
Provider: Sport Singapore

[West] Jurong Lake Gardens

Gym: Jurong Lake Gardens ActiveSG Gym
Provider: Sport Singapore

What is Trampoline exercise?

Trampoline exercise is a fun physical activity where you bounce up and down on a small, round surface that feels springy and soft. It is made of a strong fabric stretched tightly over a frame with springs, creating a gentle bouncing motion. Each person uses their own mini trampoline.

How is it Done?

• The exercise focuses on feeling the movement through the body while maintaining balance in the centre of the trampoline.
• The class is done in sync with music, using the beat to guide movement (knowing when to start, stop, or change actions).
• The instructor gives clear verbal cues to guide participants safely through each step.
• Movements are usually simple, such as gentle bouncing on both feet, small steps or light jogging on the spot, and controlled arm movements.
• The exercise can be adjusted to different comfort levels, allowing participants to move slowly or with more energy.

[Central] Singapore Association of the Visually Handicapped (SAVH)

Provider: Singapore Association of the Visually Handicapped x Jumping Singapore

What is Tenpin Bowling?

Tenpin bowling is played on a lane that is 60 feet long and 41.5 inches wide, with ten pins arranged in four rows in the shape of an equilateral triangle at the far end. The basic objective is to knock down the pins using a heavy, round bowling ball. Players typically use balls made from polyester, urethane, or reactive resin, and wear specially designed shoes for stability. The approach area is about 15 feet long, giving players space to build speed and apply spin to the ball before releasing it onto the wood or synthetic lane.

• Guidance & Communication: A volunteer or coach helps position the bowler at the lane, aligns their body toward the pins, and provides directional cues (e.g., “a little to the left” or “straight ahead”).
• Auditory & Verbal Feedback: Guides describe the environment, indicate the number of steps to the foul line, and give feedback after each throw (e.g., how many pins were hit). The sound of the ball rolling and pins falling also helps bowlers understand their performance and adjust their technique.
• Assistive Tools (The Guide Rail): Especially helpful for beginners, a lightweight, tubular metal guide rail can be placed on either side of the approach to suit the bowler’s dominant hand. It provides a tactile reference, helping the bowler maintain a straight approach and align themselves independently. It stays securely in place (often stabilised by resting bowling balls on it) and is designed to be compatible with any bowling centre without damaging the lanes.

Scoring & Gameplay

A coach will be on-site to guide participants through the basics of the game. The game is divided into 10 frames, and each frame allows up to two rolls unless a strike is made.

• Strike: Scored when all ten pins are knocked down in the first attempt. It is worth 10 points plus the pins knocked down in the next two rolls. (A perfect score of 300 is achieved by bowling 12 consecutive strikes).
• Spare: Achieved if all pins fall after the second roll. It earns 10 points plus the pins from the next roll.
• Open Frame: If not all pins are cleared in a frame, only the number of pins knocked down is counted.

Benefits of the Sport

More importantly, bowling provides more than just physical activity. It promotes coordination, spatial awareness, and confidence among visually impaired participants. The social aspect of the game encourages interaction, teamwork, and inclusion, as participants bowl alongside peers and volunteers in a supportive environment.

What is Archery?

Archery is a precision sport where participants use a bow to shoot arrows at a target. With simple adaptations, it becomes an accessible and enjoyable activity for visually impaired (VI) individuals.

How is it Done?

• The archer stands in a fixed position and uses a bow and arrows to aim at a target placed at a set distance.
• Instead of relying on sight, VI archers use special assistive devices, such as a tactile sight.
• A tactile sight is a small device that lightly touches a consistent point (e.g., the chin or hand), helping the archer align the bow in the same position each time.
• A coach or guide may help position the archer and give verbal instructions (e.g., direction and adjustments).

How do Visually Impaired Archers Rely on Cues?

Without visual cues, archers depend on:

• Touch and body positioning (using the tactile sight).
• Muscle memory and consistent technique.
• Verbal guidance from a coach.
• Focus and concentration during each shot.

Safety and Support

Archery is safe when conducted properly:

• Sessions are supervised by trained coaches.
• Clear range safety rules are followed at all times.
• Archers only shoot on command and retrieve arrows together.
• Equipment is checked and used under guidance.

Benefits

• Improves focus, balance, and coordination.
• Develops consistency and self-control.
• Builds confidence and independence.
• Provides a calm, structured environment for participation.

What is Aerial Stretch?

Aerial stretch is a form of exercise performed using a fabric hammock or sling suspended from the ceiling. This setup supports the body while allowing movements in mid-air, creating a “floating” or weightless experience.

How is it Done?

• The hammock acts as both support and resistance during the session.
• Participants may sit, lie, or wrap parts of their body in the fabric.
• Movements include performing stretches, balance poses, or even gentle inversions (being upside down).
• The support of the fabric allows individuals to move more freely into deeper stretches.

Benefits

• Improves flexibility while reducing strain on joints and the spine.
• Engages the core and surrounding muscles, helping to build overall strength and coordination.
• Promotes relaxation, reduces stress, and enhances body awareness through gentle suspension and flowing movement.
• Supports spinal decompression and improves posture, particularly for individuals who experience tension from sedentary lifestyles.
• Provides a low-impact, full-body workout that combines physical well-being and mental relaxation.