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[fmt]Contents Preface Introduction Chapter 1: First Things First Interview: Sean Patrick Chapter 2: Getting Started Head to the Climbing Gym Attend a Climbing School or Clinic Exercise Strengthen Your Fingers Work on Your Back, Arms, and Shoulders Go for a Run Find a Climbing Partner Recruit a Friend Join a Club or Team Take a Class FAQs Interview: Amanda Woods Chapter 3: Rock Climbing 101 Commands Body Positions The Rule of Opposites The Backstep The Drop Knee The Straight Arm All Crossed Up Slabs vs. Overhangs Lead with Your Hips Shaking Out The High Step The Lock Off Using Your Feet Interview: Carol Woods Chapter 4: Fears and Concerns Unique to Women Overcoming Fear Admit You?re Scared Don?t Fight Your Fear Confront Your Fear Tactics to Combat Fear Self-affirmation Breathe Assess the Risk Visualization Scream Step Outside Your Comfort Zone Chick Power Tough Love Work through Fatigue Climb Dynamically Lead Climbing Fall Like a Cat Beware of Your Rope Back-Clipping Lead Belaying Interview: Lauren Lee Story: A Lesson in Fear Chapter 5: Advanced Rock Climbing Techniques Techniques for Sport Climbing and Bouldering Crimping vs. Open-Handing Sidepull vs. Gaston Bumping Techniques for Traditional Climbing The Hand Jam The Finger Lock The Ring Lock The Finger Stack The Fist Jam Offwidths Footwork Lead Climbing Cams Stoppers Spotting Rules for a Sport With No Rules Interview: Lara Antonelli Chapter 6: Intro to Training Basic Training Schedule Advanced Body Positions Heel Hooking Flagging Toe Hooking Knee Bars and Knee Scums Penduluming Dynamic Movements Other Training Tactics ?Working? a Route Onsighting Flashing Developing a Climbing Strategy The Warm-Up The Workout The Cool-Down Setting Goals Mental Training Focus Expectations Fatigue Confidence Non-Climbing Training Core Strength Flexibility Strength Conditioning Story: A Lesson in Redpointing Chapter 7: Advanced Training Advanced Training Basics Determine Your Weaknesses Mix It Up Peaking Four Weeks of Skill and Stamina Three Weeks of Power Two Weeks of Power Endurance Rest Advanced Training Exercises Exercises for Skill and Stamina Exercises for Power Campus Board Exercises Exercises for Power Endurance The Importance of Rest Interview: Brittany Griffith Chapter 8: Conclusion Appendix A: Rock-Climbing Glossary Appendix B: Climbing Gyms Appendix C: Climbing Instruction Appendix D: Female-Oriented Rock-Climbing Events About the Author
Library of Congress Subject Headings for this publication:
Sports for women.