Basic Skills Used in Volleyball

Serving – Every play in volleyball starts with the serve. It is the only skill of the game which is completely in the control of the individual player. The serve may be executed either from a standing position or while jumping. The two primary types are float serves, which are hit with no spin so as to knuckle in the air, and top spin serves, which are struck so as to cause the ball to dip down toward the end of its flight.

Passing – Passing is the act of directing a ball coming from the other team in the form of either a serve or other non-attack form of play toward the net where it can be set. Quite often these passes are executed using the forearms (sometimes known as bumping), but they can also be done overhead (at least in the indoor game).

Setting – After a ball is passed (or dug) on the first contact, a second one is used to provide an attackable ball to a hitter. This set is usually executed overhand in the indoor game, though can also be accomplished using a forearm pass. You will see the latter – generally referred to as a bump set – in the beach game quite often where the restrictions on ball-handling are somewhat tighter.

Hitting – Also known as spiking, hitting is the process of attacking the ball into the opponents court. The objective is to score a point by causing the ball to land on the floor or to be played out of bounds by a defending player. This is generally accomplished by jumping and hitting the ball above the height of the net with a downward trajectory.

Blocking – The first line of defense against a hitter is the block. In blocking, a player (or players) attempt to prevent the ball from being played into their court by stopping it from crossing the net at the point of attack. This is executed by jumping very near the net and extending the arms above the head, and into the opponents side of the court for those with the height and/or jumping ability to do so.

Digging – Executed in a similar fashion to passing, digging is the handling of an attacked ball. It can be done either using a forearm pass or overhead, though generally speaking the ball is coming at a more rapid pace than in the case of normal passing. The idea, however, is the same in terms of playing the ball in the direction of the net to then be set.

Basketball Drills

If you want to become a great basketball player you need to work on more than what you’re already good at. Your biggest and fastest improvements in basketball will come from working on things that you’re not so good at.

So if your weak hand isn’t very good, you should be working on basketball drills that focus on your weak hand. If your shooting needs work, you should focus on that. If your ball handling needs improvement you should do drills for that, etc.

You’ll see much bigger and faster improvements in areas that you’re currently weak at than the areas you’re already good at. Also, by improving on these weaknesses you’ll have very few “holes” in your game, making you a better all around basketball player that is much more difficult to guard and much more valuable to your coach and team.

Effective Basketball Drills

The second thing to consider is the quality of the drills. For this you need to look at both the drill itself and how it applies to you. A few questions you’ll want to ask are:

Is the drill effective?

Is it challenging for you or getting you results?

Does the drill work on one of my weaknesses?

You’ll want most drills to be challenging in order to see improvement, but realize that some drills can still benefit you greatly even though they don’t seem difficult. Also, once again, you’ll also want to look at whether or not the drill is working on improving one of your weaknesses in basketball or not.

Which Drills I Recommend

These are some of the drills that I’ve found to be most beneficial for shooting:

  • 1 hand form shooting under the basket
  • getting repetitions of shooting in off the dribble going both left and right
  • getting in repetitions of catching and shooting
  • standing near the basket and working on changing body positions and hitting different points on the backboard to bank the shot in

Some of my favorite ball handling drills include:

  • spider dribble
  • low crossovers at maximum speed
  • working on game specific moves and driving to the basket
  • almost any 2 ball dribbling drills
  • any ball handling drill that forces you to stay low

Post Up Tennis Goals

Most junior players don’t reach their tennis goals because they are not posted up and in blindsight, for them to look at.

Out of sight, out of mind, is real, let me tell you.

Post up all of your goals somewhere that, you can look at them daily and meditate on them, to give you better focus and concentration.

A great time for doing this is in the morning and then one more time in the evening before going to bed.

Soak it in as best as you can and form a clear picture of yourself reaching your targets and doing it in your mind.

All things are created mentally first, so if you can’t see it, you can’t reach it.

By posting your goals up in your room.

You will unconsciously activate your subconscious mind.

And it will start attracting certain people, coaches, and things into your life, that will help you achieve your goals.

“Your goal with doing this is to make yourself a living magnet for what you want and stop pushing it away”.

Yes, you need to want to reach your goal bad and yes, you will need to put in the work on the court.

But, you can’t be sending out the wrong energy while doing it (like most players do) and I think, this is why they don’t reach their goals.

They push away the exact thing that they want, by working for one thing, but expecting something else.

The power of expectation is what really counts here because what you expect from your efforts will determine how well you perform on the court.

You should never go into a tennis match, feeling like you can’t beat another player.

Winning in your mind is 85% of the mental battle and never forget that tennis is all mental.

We are in June right now, so you need to get serious and think about this.

How many of your goals have you reached this year?

How many are posted up?

Your answer will determine your results.

Boxing Combinations

Each punch is assigned a number. When you are working with a trainer, he will most likely call out a number rather than the name of the punch. It is important to learn the proper names and numbers for every punch. If you’ve ever heard of a one-two punch, then you’re already familiar with two of the numbers. This translates into a jab-cross. So a jab is number one and a cross is number two. The jab is the single most important punch in boxing. It frequently heads up a combination. Even if it doesn’t, it can be used to lead into one. The left hook fills the number three slot. A right hook is number four. Number five is a left body hook. The right body hook is number six. Number seven is the left upper cut. The right upper cut is number eight. Nine is the left shovel hook, which leaves the right shove hook to be number ten.

To truly learn these punches, you will need to spend several hours a week drilling them on a punching bag or punching dummy. You will also be required to spend a certain number of hours sparring with a partner. The combination of drills and sparring will help you to perfect the skill level of your punches as well as the delivery of boxing combinations. You want to be sure to wear the correct protective gear when practicing. In the ring, your hands are protected by boxing gloves. In the boxing gym, you should wear workout gloves to prevent injury to your hands. There are different types of workout gloves for different training exercises. To be successful as a boxer, you will need the full use of your hands. You don’t want injured hands to keep you from boxing. You can actually improve your punches by wearing gloves while training. Learning boxing combinations will improve your skills as a boxer overall.

Buy Hybrid Bike

Buying a hybrid bicycle may be an exciting but a tricky decision to make. This is because of the wide array of hybrid bike products to choose from. Also as a result of one product’s special feature competing against another product’s special feature. What makes it more challenging is when you have a limited budget, but you want to choose the best hybrid bike that suits your daily and special needs, and is just worth every penny.

These may be a lot of reasons to be cautious on what hybrid bicycle to buy. However, there’s no need to worry, for we will provide you step-by-step guidelines on how to buy a hybrid bike. This guide will also help on how to select the best hybrid bike with the value of $1000 below.

How to Buy the Best Hybrid Bike

A hybrid bike is something you can bring both in rocky and smooth roads. Since every hybrid bike product has different features and specifications, the most important things to consider are:

1. Your needs

2. Your budget.

What makes a good Hybrid Bike?


Most hybrid bicycles have 700CC wheel base and tires. These tires are designed for a smooth pass across road bumps, road cracks, and pavements. In addition, these tires enable you to accelerate and travel easily on uphill roads.

Friendly tip: Do not buy a hybrid bike that has large tires on it.


The bike’s frame is considered to be the skeleton of the bike which connects the rest of the bike parts to each other for good holistic function. Most of the frames in the market today are made from aluminum, the slightly heavier one, or carbon, the lighter one. It would be expensive to choose a carbon frame. So if you are on a tight budget, you can choose an aluminum frame.

Friendly tip: It doesn’t mean that if it’s aluminum, it’s not good. Both carbon and aluminum frames do great; the former is just lighter than the latter. Nonetheless, both are made strong and rust-resistant.


When choosing a hybrid bike, make sure to put into consideration your size as well as the bike’s size; you should feel comfortable while biking and be able to quickly touch the ground when stopping. In addition, make sure the bike saddle or seat is raised and the pedals are within reach accessible and comfortably.

Friendly tip: When choosing the right bike size for you, the rule of thumb is you can stand over the frame’s middle part with both your feet flat on the bike sides.


Most hybrid bicycles have padded saddles or bike seats for you to feel comfortable when passing through unpaved roads.

Friendly tip: Always take the bike to a test ride for you to completely know if the bike is the perfect one for you. Also, if you have to raise the seat to its maximum, this means the bike is too small for you and not right for your size. I recommend you do not purchase a bike that has this tendency.


A front suspension fork aids you to have a comfortable ride, especially when passing through rocky and bumpy roads. Suspension fork works by absorbing shock brought by bumps and compressing the shock for a smoother ride.

Friendly tip: Most of the hybrid bikes have front suspension forks. When buying a hybrid bike, know what fork is used and research about the performance as well as reviews regarding that fork. If according to your research the fork does great, then that would be a good deal for you.


Selecting the gearings of your hybrid bike is really important since not all gears are created equal and do the same function as other gears. If you plan to take your bike in downhill roads, you will need a reliable set of gearing. On the other hand, if you plan to take your bike on uphill roads, you will need a different set of reliable gearing. If you are going to use the bike mostly on bumpy roads, you need another set of reliable gearing. If you are planning to take your bike to long distances, you will need another great set of gearing.

Friendly tip: You must know where you will take your bike the most. If you are just using your bike mostly for work purposes, you don’t need a very special set of gearing.


Most hybrid bikes have a linear braking system. This would be fine when you are not biking most of the time.

Friendly tip: it is better to get disc brakes when you can. This kind of braking system fits right at the wheel’s Centre part and enables you to control the bike more when braking. Disc brakes are more reliable too when you pass through muddy roads.

Hybrid Bikes to Consider

When choosing a hybrid bike, I recommend you check out these products: Carrera Crossfire 2 ($429.99), Eastway FB4.0 ($599.00) and Raleigh Strada 6 ($650.00)

Carrera Crossfire 2: This bike offers a comfortable ride at a great value. It has good main components, mudguard and panning mounts which are great to take both in road biking and mountain biking. Though its disc brakes can tend to go squeaky and it does not really look stylish compared to other hybrid bikes, this can be a great buy if you are going to mostly take this to work or road biking.

Eastway FB4: This can be your reliable buddy mostly in road biking. It has a stylish look and good components which are functional both in road biking and mountain biking. Though riding it on bumpy roads and potholes may cause a harsh ride, it makes up with its sporty geometry and smooth ride when you take it on paved roads.

Raleigh Strada 6: This is considered a great buy amongst other hybrid bikes. Though it may be a little bit expensive compared to other hybrid bikes, you can rely on it on most of your cycling journey. It has excellent brakes and offers a comfortable ride especially when you are commuting. Though it may be harder to take this bike on uphill roads and long distances, this bike is a good deal of its kind.

How To Bowl A Strike

  1. The first step is going to deal with your approach. As you approach the line to release the ball, you have to make sure that you put forward enough momentum in your legs and arm. You’ll find that your body shifts weight proportionately through your arms and legs simultaneously giving the ball kinetic energy to go down the lane once you release it from your hands and grip. This motion needs to be swift, and well timed. If done properly, you can command the ball to go down the middle, hitting the first pin with such a great violence that it will hit all other pins and garner you a strike. If you’re not fully aware of your approach, practice at home, and lift weights so that you’re prepared when faced with a real life opportunity to score.
  2. The second step is in regards to releasing the ball. There are several rules of thumb when considering this option, but most professionals will agree that you need to add a bit of spin to the ball to maximize your ratio and percentage of knocking down all pins. In order to add spin to your ball, it’s imperative that you curve your release slightly so that the ball’s momentum carries through your fingers and into the balls range of motion. This will take some practice, but once you have figured out how to twist your wrist and arm at the right moment, you’ll be able to curve the ball to make the energy transfer properly at the end of the lane, giving you a strike each time.
  3. The third step is brute force. If you can’t really finesse your way to getting a 300, simply use all your strength. If you can garner your strength to send the ball and hit the king pin upfront with such a force that it will rattle the lanes, you will get a strike each time. This force has to be extreme in nature, and you have to make sure that the ball does not curve; it has to go straight through and as hard as you can possibly muster. Most people can’t seem to get the same momentum with each throw, but if you can harness your strength and keep a straight path in your release, you will in fact hit 300 at the end of the 10 frames.

Throw Power Punches

Power punches can also be called straight punches or a cross punch. This is not to be confused with any sort of jab or hook. Reason being that these punches are so incredibly powerful is because the full weight of the body is behind them and they are thrown with the person’s dominant hand. The dominant hand is always the strongest one of the two and is the one that a person usually eats with, writes with, throws with, etc.

An important tip to remember when throwing any punch, but especially a power punch, is to aim about one inch past your opponent. This should give you the sense that you are punching through them rather than retracting as soon as you make any contact. In baseball, you follow through your swing, golf and hockey you do the same.

Whichever hand is being thrown, it is important to remember to pivot that same foot and transfer your weight accordingly. Unfortunately if you are all lined up for this power punch and actually miss your opponent, you have set yourself up to be counterattacked pretty easily. But without any great risks, there are no great rewards!

A proper punch is thrown from the ground up, everything needs a solid foundation. This includes your foot, knee, hips, shoulders and fist. All of these parts have to be strong and work simultaneously in order to throw a power punch. Again, full extension and follow through is pertinent. All of the above information should be carefully revised and remembered when throwing a power punch.

With boxing, especially in comparison to any other contact sport, proper technique takes time, and practice certainly does make perfect. One cannot expect to have the proper rhythm down when first learning how to use a speed bag. Boxing is great tool that simply breaks one down completely and rebuilds them. A great coach/instructor will be able to do this, but at the same time the fighter must be absolutely willing to allow this to happen an also possess the right mentality and heart of a fighter.

Hit A Sound Tennis Forehand

  1. The ready position. To hit a forehand, firstly one must get into position before hitting the ball. Bend your knees slightly and assume a comfortable crouch. Hold your racket with your hands gripping the racket at your comfortable grip; usually eastern or semi-eastern grip. Now, you are ready to head off in any direction to hit the ball. Stay relaxed and focused with your eyes on the ball all the time.
  2. Take your racket back and move towards the ball, at the same time, turn your body to a quarter to the right.
  3. Footwork. From a ready position with your racquet back, take one step forward with your left foot. This automatically brings your left foot nearest the ball and turned your body sideways to the net. Remaining in that same position, advance towards the ball. Do not rush towards the ball but instead take small skipping steps towards the ball.
  4. Hitting the ball. Now you have a comfortable hitting position. You have made your choice as to the height you want the ball to be at the moment of striking it. This is your choice, not your opponents. The choice depends on your footwork. If you want to hit the ball from a high position, you advanced nearer to it. If you like the ball from a lower height, you gauge the drop of the ball accordingly. Your footwork has been completed ahead of time, and your body is at rest. You’re poised in a steady balance position. Now hit the ball. Pivot the weight of your body into the stroke and meet the ball with your racket. Swing into it smoothly, employing timing, one, two. One, swing-two, hit. When you hit the ball your work is over. Remember to watch the ball into the strings of your racquet. The swing should be from low to high.
  5. Follow through. The follow through will complete the forehand stroke and can also determine whether the forehand will be flat or topspin. If the follow through is below your shoulder, the shot would usually be a flat shot.

Bouldering in Bishop

There was no grace, there was no finesse, and I’m sure I could have climbed (what is considered the easiest bouldering grade in climbing) with a little more elegance, but Ms. Never-Doing-a-Highball finally did her first highball.

Location: Bishop, California
Coordinates: 37.3635° N, 118.3951° W
Elevation: 4200ft
Type of Climbing: Boulder, Sport, Trad
Geology: Volcanic Tuff, Quartz Monzonite
Known for: Premier Highball Bouldering
Prime Season: Nov-April
Star Rating (out of 5): 5*

It was 4 months into our relationship when David and I went on our first weeklong road trip together. I, for one, believed it was a relationship survival test masquerading as a climbing trip, but what better way to learn if your boyfriend is the one for you than to be enclosed together in a metal box on wheels for 20 hours? Thankfully, the relationship came out alive, and 20 long hours later, we made it to the land of skin-splitting highballs.

The actual town of Bishop is quite big, and the residents and visitors consist of not only climbers, but of other outdoor enthusiasts alike. The locals are blessed to have the popular bakery known as Erick Schat’s Bakkerÿ famous for their original Sheepherder Bread®. For us, their chili-cheese bread was a great way to refuel our bodies after a hard session of climbing rock, although I’m sure many high-performing athletes would have disagreed…

For $2 USD a night, we stayed in “the Pit” campground. Our accommodation unit was David’s Green Honda Element, commonly known as “the Hulk”. The back of the SUV was converted cleverly as our sleeping space, cushioning the hard plastic ground using one tattered, sad-looking Madrock crash pad.

During the week that we were there, we had a simple routine. I called it, the “Routine of the Valley People”… (for no apparent reason other than it sounded pretty frickin’ awesome). The days would always begin with the sweet light of nature’s alarm clock, the sun. After having an easy breakfast of yogurt and cereal, we would clean up, pack up the crash pads, and head straight into town for our first stop. We needed our daily boost of caffeine and our “go-to” was Looney Bean, a coffee shop just off the main road. There, we would update on our social media sites and write back home to let our family and friends we were still alive.

After our morning duties, we went out to play!

There were three main boulder areas that David was most familiar with:

The Buttermilks (his favourite)
The Happy Boulders
The Sad Boulders (my favourite)

On our first day, we hit up the Happy’s. It was pretty overcast that afternoon but the conditions were good. Warmer days made it harder to climb as a result of less friction; cooler days were favourable. The Happy’s was where I climbed my first highball. I wasn’t entirely keen at first, but when one is in the land of highballs, one must climb a highball…

After our first day of preparing ourselves up for the week ahead, we headed back into town and grabbed some essentials, namely food and toothbrushes. Our meals weren’t too extravagant, but they sure beat a lot of other campers’ meals. (That happens quite often when your boyfriend is an amazing chef, even with the most limited of resources.)

On the consecutive days, we would mainly climb at the Milks. This climbing venue is quite possibly the most well known if not most popular area in Bishop. It is home to some of the hardest routes in the world such as the Mandala V12 and Evilution V11 in the milks.

A unique feature of the Milks includes the highballs, which could reach up to 5-stories high at the peak. While highball climbs are ones I stay shy of, it’s breathtaking and awe-inspiring to watch other climbers push their mental game.

During our entire stay, we had two rest days. One was spent at a natural hot spring at a slightly secret location (in which I will only reveal the whereabouts in exchange for your favourite secret location… or “the Google”); the other rest day was spent in a secluded stretch of brush and weeds where we basked in the sun, played around, and drank beers. We also had a game of “pull body hairs out with tweezers”, but it got old real quick.

Clean Running Shoes

Like many runners, I was not someone who cleaned their running shoes because I feared that they would become permanently damaged. However, as an attempt to keep them fresh I have tried hand washing with soap and water, as recommended, yet I could not get rid of the smell. When I grew tired of the smell, I decided to try giving them a try in the wash machine and they came out surprisingly clean. The best part is the smell was gone and when I went for a run, washing them had not affected their performance. Therefore, I recommend that all runners first try this method on their older running shoes.

  • Step 1, Turn your wash machine to a gentle cycle with cold water. Never use hot water because it will damage the adhesive and distort the shoes’ shape.
  • Step 2, Use an old toothbrush to remove built up mud and dirt before you place them in the washer.
  • Step 3, Remove your shoe strings and insoles, these should be washed with your running clothes. The clothes will help muffle the annoying tumbling noise from the shoes. If you have more than one pair of running shoes only wash one pair per load to avoid damaging your machine.
  • Step 4, If possible use a non-beach, fragrance free, organic washing detergent. Alternatively, you could use a special sports detergent formulated for performance clothes. Sports detergent is supposed to remove odor without corrupting sweat wicking or water repellent fabric. Personally, I used plain liquid detergent with a ½ a cup of white vinegar and a ½ a cup baking soda. The vinegar kills the bacteria and fungi while the baking soda deodorizes and acts as a fabric softer. Make sure you do not overdo it with detergent to prevent stiff clothes.
  • Step 5, When the load has finished make sure you air dry your shoes in the sun or in a warm area of your home. Do not try to put them in a dryer or use a hand dryer because the excessive heat will warp your shoes. Add newspaper inside the shoes to help them maintain their shape and to soak up the extra moisture. After a few hours remove the newspaper and open up the shoe tongue to insure, your shoes dry completely. Keep in mind it can take ten to twelve hours for your running shoes to dry.

Climbing A High Altitude Mountain

Get in shape and prepare physically

You cannot wake up one morning and decide to go climb a mountain because you put your health at risk. High Altitude Mountains are really challenging and you must commit weeks of exercising and training before you finally start the climb to the pick. Create a workout schedule that puts your body to the test so it is able to withstand the varying terrains and conditions you might face when climbing the mountain. Try including high elevations, boulder fields and varied terrains in your workout program so the body becomes used to what is expected. It is also very advisable to increase cardiovascular intensity workouts and to include weighted workouts because you will be carrying refreshments and other gear as you go up the mountain. If going as a team, then you can also do the workouts together.

Get mentally prepared for possible challenges

The fact is that not everyone who prepared and desires to climb a mountain always makes it to the top. The climb does have possible impacts that might change everything; you may not always get the results that you expect at the end of the day. For instance, you might choose the perfect time to climb the mountain only for the weather to change drastically from sunny to snow, rain and hail. Injuries are also possibilities that can cut short your climb; death is also very possible especially in high altitude mountains. Even as you keep an eye on the weather forecasts around the time of the climb, ensure that you get regular health checks before you set out to climb to minimize the risks of not making it to the summit as you expect.

Get your climbing gear ready

It might be sweaty to climb a high altitude mountain, but the temperatures can get pretty low. Ensure therefore, that you dress appropriately making sure that you pay attention to how comfortable you feel in the gear you choose. Hiking boots that fit comfortably, breathable but warm clothes, gloves, fleece hats, scarves are some of the things you should think about. Other important items include polarized sunglasses, trekking poles and of course a solid backpacking bag. First aid equipment and water bottles and other snacks should also be included when packing for the climb.

Choose Golf Putter

Design of the Head:

The head design you prefer is highly influenced by your signature stroke. There are three types of putter head design: blade, peripheral-weighted and mallet. If you have more of a straight putting stroke and consider yourself a precise player, a blade putter is your best choice. If you have intermediate skills, the peripheral-weighted putter features longer, thinner blades as well as additional weight in the heel to allow for a greater level of forgiveness for your stroke. If you are new to the game, a mallet putter contains a lot of alignment aids that assists with improving performance.

Balance Type:

If you have a straight-back-straight-through putting stroke, a face-balance putter is ideal for you due to its face that looks upward. If you have an arc in your putting stroke, a toe-balanced putting is the best choice for you.

Putter Face:

There are three types of putter faces: metal-faced, insert-faced and groove-faced. Metal-faced putters are best for players looking for a controlled feel. Insert-faced putters re-distribute the weight of the putter, allowing more forgiveness on the stroke.


The length of the putter plays a key role in determining the quality of consistency in your stroke. The minimum required length is 18 inches. Ideally, your arms should hang naturally when you are about to putt so that there is no strain. There are two legal shaft lengths: traditional and long. The most commonly used is traditional, which ranges from 32-26 inches in length. If you have the tendency of breaking your wrists through the stroke, an arm-lock putter is best for you.


The grip is the part of the putter that you touch, so it is important that it is comfortable for you. Putter grips can vary in thickness, shape, weight, length and materials. Firmer grips lessen the impact creating more feedback, while softer grips enhance rhythm and provide less feedback. A longer grip allows you more range of where you prefer to hold the putter, allowing you to distribute your weight according to what’s comfortable for your swing. Thicker grips, which are extremely popular, eliminating the influence of your finger and wrist which provides opportunity for a larger margin of error.

Steps to Running Success

There are many reasons to start running. Since you are reading this article, you probably have a few reasons of your own. Running is relatively easy to get into- it requires little skill and special equipment. Running is a great way to increase cardiovascular fitness, bone density and can be a great stress reliever. It burns calories, helps you lose weight, and you can run just about anywhere- whether you’re at home or away on travels. If you’re not into a regular running routine, and want to be, now is the perfect time to start. You’re likely back to a regular routine after the summer, and the cool fall weather is more conducive to running outdoors. Follow these three steps for running success!

  • Step 1: Get ready! Before you lace up your shoes and hit the roads, do a little preparation. If you are new to exercise, or if you have a medical condition, talk to your doctor before you begin. Once you have received the go ahead, set a specific, realistic and measurable goal for yourself. Your goal may be, for example, to follow a specific run program three times per week, or to complete a 5-kilometer run in the spring. Next, look at your shoes. If the soles are worn thin, or you vaguely remember buying them a few years ago, it is definitely time for a new pair. If you have worn your shoes for more than six months, a new pair is recommended. Do not choose your shoe based on the colours! Instead choose a pair that is suitable for the way you run. For example, some people are ‘neutral’ runners, and require a neutral shoe. Others over pronate and benefit from a shoe that offers more stability. A running specific shoe store can offer you advice on which shoe is best for you. Running clothes, such as tights, and flashy running tops are nice to have and will make your runs more comfortable. If you’re on a budget though, invest first in the right pair of shoes.
  • Step 2: Follow a plan. Create a personal running schedule. Include when and where you will run, and for how long. Use your judgment to keep safe while running. For example, if you run at night, wear bright clothing and run with a friend. When it comes to running, it pays off to be the tortoise and take it slow. Start with a walk to warm up. Next, run for 30 seconds to a minute. Make sure that you are able to keep up a conversation while you run. Walk briskly for two to four minutes and repeat three to six times. Walk again at the end to warm down. Slowly increase the time spent running each week or at your own pace. Remember to have fun! Be sure to keep hydrated, and to listen to your body. If you feel abnormally tired, or if you are sore, take a break. It’s okay to take a rest day, even if it’s not planned. UrbanEndo Runners in Garrison Crossing offers Learn to Run programs, as well as running programs for intermediate and advanced runners.
  • Step 3: Keep running! Soon enough you will be comfortable running 20 minutes or more on a regular basis. Now is the most important time to stay motivated so you keep running. Change your running route regularly to keep your runs exciting. Keep motivated by setting goals, running with a partner, training for a race, or joining a running club. The Vedder Running Club welcomes runners and walkers of all abilities.

Materials Used In Archery

  1. The bow is the primary thing needed in archery. The only time that we understand the best bow for us is to know their parts. Knowing how to use them and how they work is also relevant. When we visit an archery shop, we can see various kinds of bow. Some of them include the unfinished bamboo backed longbow, longbows, youth longbow, custom longbows, finished longbows, medieval longbows and more. There are five main types of a bow. The five types include the longbow, bow, the crossbow, the compound bow and the short bow.
  2. The bowstring is what makes the bow has its curved shape. Many bow strings are often made with synthetic fiber materials, plant fibers and animal materials. The center of the bowstring is a thread that often gives support to the arrow.
  3. The next pertinent material needed in the sport is the arrow. There are so many arrow types in the market today. Some of them include the youth arrows, lacquered cedar arrow, cedar hunting arrows, cedar classic arrows, gold tip carbon arrows and a lot more.
  4. The shaft is the end or the tip of the arrow. Traditional cedar arrow shafts or arrow shafts are usually made from wood. Nowadays, many people use aluminum, fiberglass, carbon and composite materials in making the arrow shaft. Wood shafts are common to beginners because of their light materials. Bow hunters and players make use of the aluminum shaft. Carbon materials maintain velocity because they are susceptible and wind resistant.
  5. The point can be found on the arrowhead, and they are often made from different materials like metal and other hard materials.
  6. Fletch is the material on the other end of the arrow. Most of them are often made from feathers or plastic. The purpose of the material is to keep the arrow from moving straight towards the goal.

Skills In Self Defense Combative Arts

Gaining focus in any self defense discipline starts with knowing the core moves. Core moves are the basic elements that must be learned to fit with in the style. The core elements and the advanced moves usually work well together, giving the fighter a complete set of skills that typify the fight style.

Some fight styles are more appropriate for actual self defense, and others work better in demonstration and competition. Military combative training is perhaps the best self defense skill for the streets. Boxing is a close second. Self defense is about being well prepared so that confidence works in your favor.

Luckily few criminals are true self defense experts. They are criminals that have chosen a life of crime rather that pursue personal achievement or excellence. However their defense skills are usually built on the streets in tough situations, and for this reason should be regarded warily as an opponent.

Military combative training provides a fully evolved set of survival skills for combat. Handheld weapons, combinations of boxing, judo and Greco-Roman wrestling describe the combative training candidate. A further advantage of this type of training is the element weight class is disregarded. The skill of the fighter must be able to transcend weight class, beating larger more powerful foes, or smaller, very quick foes. Mental focus is developed as the variety of maneuvers are practiced to the point of being automatically repeatable.

While boxing is more limited in scope, it is more precise and powerful. The four basic punches of jab, cross, hook and upper cut are the core maneuvers. Variants of these punches along with feigning to confuse the opponent provide elements of advanced moves that make boxing a superb self defense discipline. The maneuvers are practiced with great frequency, making them a simple habit or reflex. Requiring little to no preparation, the maneuvers flow from the boxer quite naturally as the opponent attacks.

Joining In Triathlon Clubs

The different sports are created in order for an individual to feel good about himself. The good thing about being a sports minded individual is that you are able to cultivate or develop skills in the chosen sport, become physically fit and healthy, be able to meet new people and travel to other places. So many opportunities await an individual who is a sports enthusiast.

Triathlon is one type of outdoor sport played by many people all over the world. Composed of three sports, this activity requires an individual to have adequate training and time management skills. You see, this competitive sport tests an individual’s speed, determination, endurance and strength. Tri-athletes need to be very well trained because if not, they will easily lose strength and fail to win the game.

The three main sports in triathlon are swimming, running and cycling. Just imagine how tiring and challenging it is to swim for a few kilometres, to run for a few miles and to ride on a bike for a couple of miles still. Even though it is very tiring, you will still enjoy it because there are many individuals who will compete with you as well. During your training, keep a handy self defense tool like the stun pen in your backpack to ensure that you are protected from any attacks.

One can join from the different triathlon competitions hosted by different states across the globe. Join in clubs or organization so you can be updated with the different triathlon events. It will be fun and exciting once you get to participate in such. And also, you will benefit from the different activities that your chosen club will offer.

In the state of Colorado, different triathlon clubs were formed in order to meet the needs of tri-athletes. They are organized so that they can help one another when it comes to training and when it comes to participating in different events. There are even triathlon clubs for kids level and the junior level. A very famous club in Colorado is known as the Boulder Triathlon Club. They offer training and clinics to their members so they can be prepared and conditioned in every event.

There are also triathlon clubs exclusive for women in Colorado. Women also actively participate in this type of sport and they sure are very determined to finish the game. The CWW Women’s Triathlon Team aims to train women in swimming, running and cycling. They have daily triathlon programs, year round training and clinics, lectures and even social events. They will really guide women and help them become successful in this type of sport.

Boxing and Jogging

One technique which is quite common is to wear ankle weights and wrist weights while you run. If you want to get ripped wear more clothing so you will sweat more. Be sure to stay hydrated, and once you take all those weights off you will be amazed at how light you feel, and how fast your hands are. It’s best to go directly from running while shadowboxing during each step, and directly into the gym to work out on a speed bag. Perhaps you’ve been driving your car around and watched folks jogging down the street, stop for a signal in the crosswalk, and turn around and start shadowboxing every which way.

They look as if they’re throwing combination punches at ghosts, and you are just happy you are in your car where you are safe rather than in front of all those flying fists. You may think it looks fairly silly, but a smart boxer will do this for hours on end, and it will hone their skills, and keep them up for the challenge of their next fight. Make no mistake this is no substitution for lifting weights in the gym, doing push-ups, sit-ups, and being in unbelievable physical condition – still if you want to compete at the higher levels of boxing you are going to eventually have to combine your boxing and jogging together as you train.

While I was on the track team and also playing soccer I often took a soccer ball with me and kicked it around on my 6-mile runs. It was amazing how much ball control I had by combining these two activities. It made me fast, agile, and I helped my skills with the ball. The same thing is true for shadowboxing and jogging.

Aspects to Success in Triathlon

A Solid Triathlon Training Plan:

The first aspect that any triathlete must obtain and master is the triathlon training plan. No one can simply show up on any given day and not have a plan for specific workouts. I know when I first started training for triathlons, I had did not have a solid plan. I would think to myself “Just do a little running, a little biking, and a little swimming and all will be good.” Sure, you can take this tactic and finish a triathlon, but if you want to be successful you need a solid plan.

Each plan will help you to have the right mix for your training. You need a mix of low heart rate (zone 2) training whereby you develop the bigger engine of your cardiovascular system. You also need a mix of high intensity training to develop your top speed for triathlons. After all, triathlons are a race and speed counts. Because triathlon is truly a mix of speed and endurance, you need to be able to have a plan that will get you to go as fast as possible for as long as possible.

You can look all over the internet and you will find triathlon plans. You can get plans for sprint distance races, Olympic distance races, half ironman races, and ironman races. You can pay a small amount of money or a large amount of money, or you can find free plans. In any event, you need to find a plan that will suit you and your specific goals. Some plans will take on a philosophy that you have all the time in the world to train, when in fact you have limited time. You may need to find a different plan, that will give you the required workouts in a package that fits your schedule. For a long time, I used the Time Crunched Triathlete book and plan for my training. This plan incorporate more high intensity work within a shorter amount of hours during the week. The author admits that this training regimen is suitable for someone attempting a Sprint or Olympic distance race, but is less useful for someone attempting a half ironman or full ironman distance race. The important thing is to have a plan that is detailed and takes into consideration your needs. You do not want a plan that simply includes the discipline and the length of time for the workout. You need to have intervals during the workout to help you make the most of your training.

One particular plan that I have discovered is the TriFuel plan for the full ironman distance racer. This plan at one time was for purchase, but last year I discovered I could access it for free. This plan is based upon working out Monday-Thursday taking off Friday and then doing long workouts on Saturday and Sunday. I did modify the plan because I take off on Sundays. I workout Monday through Saturday. This plan also includes detailed workouts for each discipline for each day. It is adjustable in that it doesn’t have a set calendar date for you to start, but you can start anytime during the plan. It also includes some particular markers for fitness tests so that you can trace your progress. I used this plan all last year and it really worked for me. It consists of a 20 week out season plan, a 12 week competitive season plan, and a 2 week taper plan. I particularly liked the specific swim workouts that focused on using all of the swim strokes including the breast stroke, the butterfly, and the back stroke to strengthen all the muscles for the swim discipline of the triathlon race.

Having a solid triathlon training plan is crucial for you to have the greatest amount of success in your triathlon racing.

Nutrition Plan:

One of the main reasons triathletes get involved in triathlon is to lose weight. I know that I have benefitted from my time in triathlon to lose upwards of 50 pounds. Continually, if you want to be competitive you must keep a close monitor on your weight. Nutrition also helps in preventing injuries and keeping up with the overwhelming amount of work that is happening with your body in the triathlon workouts. Nutrition is crucial to helping you reach the starting line of any race in great shape and the right weight. It is also crucial in helping you succeed during a race.

There is a debate in triathlon circles over the amount of weight to lose. Some people maintain that because you lose upwards of 10 pounds in an Ironman distance race that you should not shoot for the absolute bottom of your weight. You should maintain a weight that will enable you race well, but not be so thin that you don’t have fat to burn in your race.

I am not disciplined enough to measure out all of my food for every meal. I have, in the past, kept a pretty thorough food diary through MyFitnessPal. I find this to be cumbersome now, though. I do need to keep a proper balance thought in my diet. I recently put on some weight over the holidays. I know that I need to shed some of that weight to be ready for race day. I will do this by avoiding sugars and high fat foods. Of course during the holiday season, I had peppermint milkshakes, fudge, cookies, cake, and many more sweets. I drank soda which is never good. I ate extremely fattening foods like Burgers and Donuts. I believe by doing this simple change I will lose some of the excess weight. Last year, I got near my target weight of 175 pounds, but did not write get there. I would cheat every now and then on my nutrition. With my stated goals of achieving a Kona qualification and running a sub 10 hour ironman, I will focus on not cheating on my nutritional needs. I had a pretty good diet last year that avoided a lot of carbohydrates. While this took some adjusting to the lack of carbs for my exercise, eventually my body adjusted and I lost some unnecessary fat that had been hanging around my-midsection.

Everyone’s nutrition needs are different. You will need to find the right mix of foods to help you maintain a goal weight and also to maintain your training abilities. If you start getting into some of your training and you “bonk” often then you will need to address this. Bonking is the process of your body shutting down because it lacks the proper nutrition to continue to work. There are many nutrition plans out on the market, but most of them will not tell you what yo eat just what mix of carbs, proteins, and other nutrients you need.

I do wish for someone to come along and give a 6 months daily plan of simple meals for the triathlete.

Equipment Upgrades/Maintenance:

Every triathlete needs to take an assessment of their current equipment and plan for any upgrades or maintenance schedules. If you are like me, then you will know that triathlon equipment is very expensive. If you are able to obtain some equipment then you need to maintain it. One of the biggest issues in this arena is bicycle maintenance. I am not a certified bike mechanic, but I have watched enough online videos and read enough books to know how to properly maintain my bike. I make sure to purchase a new chain every year. I know that chains can go up to 3,000-5,000 miles. I try to change mine somewhere in this range or before. I especially want to change it before the big Ironman race in October. If you don’t change your chain then you need to at least clean it and properly lube it. You can make some small upgrades that will make a big difference on race day: new tires, ceramic bearings at various parts on the drive train and wheels, aero helmet and form fitting clothing. All of these are small upgrades that may make a big difference.

Interval Training

My favorites are 3 mins of high intensity with a 1 min break (heart rate at around 80-85% max), 400m sprints at 90% effort with a minute break, 30 sec full speed sprints with 30 sec off doing shuttle runs at a tennis/bball court, and I also love doing Tabata sets (sprints and heavybag punchouts). Nevertheless, what to do is quite simple, the hard part is getting out there consistently and just doing it. Two common mistakes that boxers make, myself included at times in the past, not thinking long-term about your intervals and not understanding their purpose.

Your intervals are not just to prepare you for an upcoming fight, they are preparing you for further training. When you train today, you are training for the workouts of tomorrow, and next week, and next year, your ultimate goal is to be the best boxer you can be, and that doesn’t happen overnight no matter what your interval program. Every workout should raise the bar by 1 inch, that’s how you have to think about your training. You are not training today to fight tomorrow, if you train like that you’ll burn out fast. Rather, you are training today to train better tomorrow, and to be your best come fight time, only to go back to training and be even better for the next fight. It’s easy to lose focus on this perspective and rush, the key is to believe in yourself, trust your motivation, trust your commitment and your desire. If you trust in those you have nothing to worry about, you can relinquish the pressure of ‘now’ to your benefit.

There comes a time to go all out, to train like every workout is your last, it’s an unbelievable feeling. When this time comes you walk out your door on your way to the gym and you are thinking, ‘I’m gonna destroy myself today, I’m gonna run myself into the ground until I have nothing left’. You have to earn this type of attitude from your self, it comes from day-in day-out training. When you have put in the work you will start to have this type of hungry innerbdialogue, and not a dialogue that says, ‘shit, intervals today, I hope they go well’.

So, you’ve put your interval program to paper or at least have it clear in your mind, it should have some middle distance efforts (1:30 mins – 5 mins), and some sprint efforts (typically 15 – 30 seconds), now what? Your goal is simply not to miss a workout and this is no easy task, everything from injuries, fatigue, negative self-talk, women and friends will try to get in your way. Forget about your opponent, he wants you to train hard, he wants you to be in shape, as far as he is concerned it will be all the better for him when he dumps you on your ass, there’s no glory in beating an easy opponent. Your biggest obstacle is not your opponent, he only shows up at the end of the story, your ability to focus and stay motivated is personal enemy #1.

The best way to not miss a workout is to stay hungry and motivated, in the beginning of your interval training phase I recommend taking it easy and not going all out. This advice is counterintuitive, after all, we are talking about intervals here. At the end of your workout, you should feel like you have some steam left in the tank, like you could come back tomorrow and do it all again. Do this for a couple months, don’t miss a workout, stay hungry and stay positive.

You have a long way to go in the sport of boxing, intervals are the gateway to the next level, but don’t try to get there all in one workout, slowly groove your way into shape, steadily. Trust me, there will come a time when you’ll be flying across the track, or barrelling down a 3 minute interval at 85% of your max heart rate like you were born for this. Your mind and body will tell you when you are ready, in the meantime, take the pressure off, go a bit easier and be consistent!

Throw a Bowling Ball

This article will teach you what you need to know about releasing a bowling ball.

Techniques for an Effective Bowling Release

It’s a common for bowlers to think about the release as a stand-alone motion, but this is a mistake. Instead, you should understand that a bowling release is closely connected to the rest of your stroke. From approach to delivery, the bowling swing needs to be one smooth, unified motion.

When making your approach (which means the steps you take up to the foul line) you want to swing your arm like a pendulum straight back and forth, not to either side.

Once you make your last step and start to slide with your foot, the ball should be at its lowest point near your leg. Make sure to keep your toes pointed straight ahead towards the target spot.

At this point, it’s time to actually release the ball.

The first step is to remove your thumb from its hole. Just about a split-second later, you release your middle and ring fingers.

You must be sure to keep your wrist and arm straight when you release the ball, they should not move to either side. Also be sure to keep your shoulders aimed straight ahead.

The swing isn’t done when our fingers come out, though, as the follow-through is also very important. Once you have sent the ball down the lane, stay in balance and let your arm continue to swing. It should finish aimed directly at your target, with your shoulder remaining square.

The Importance of Timing

It’s crucial to understand that you need to release the bowling ball at the correct moment during your armswing. Many common problems are because of this, such as dropping the ball too early which results in a lack of control and power.

Bowling Release When You Throw a Hook

Although the techniques of a smooth stroke and proper timing are the same no matter what bowling style you use, a hook bowler will have a slightly different motion when releasing the ball.

After removing the thumb from the thumb-hole, a hook bowler should rotate his or her forearm slightly, instead of keeping it completely straight.

When removing the middle and ring fingers from the ball, you should lift them up and to the side of the bowling ball. In a hook bowling follow through, you should look like you are giving someone a handshake.

This motion should be counter-clockwise for right-handers and clockwise for lefties. This lift action puts the right type of spin on the ball so that it travels down the lane straight at first before curving inside to hit the pocket.

Silencing Your Back Quiver

  1. Snaps and Buckles – Don’t let those snaps and buckles bounce around unfastened. Metal against metal is definitely a noise that will startle any animal in the woods. Make sure that all snaps are snapped together and all buckles are fastened securely whether they are being used or not.
  2. Secure your Quiver – Make sure your quiver is securely fastened to your back to limit it’s movement. By limiting the movement of your back quiver, you are limiting the movement of all things within it. Here a couple ways to increase the stability of your back quiver to yourself. Tighten Up – Tighten up your quiver strap over your shoulder to limit it’s movement Side Strap – A side strap is a strap that runs from the center of your strap around your waist and fastens to the strap brace at the base of your quiver. This is the traditional archer’s preferred way of adding stability to their quiver. Dual Shoulder Strap – A dual shoulder strap runs over both shoulders which also limits the amount of quiver movement.
  3. Arrow Capacity – Ensure that your quiver’s arrow capacity is maximized. This limits the amount of space your arrows have to bounce from side to side. Here is a good option if you don’t have enough good arrows to place in your quiver: Stuff your quiver with dowels or broken arrows and tie them to the top strap brace with a shoelace or paracord to keep them separate from you good arrows.
  4. Quiver Bottom – Cut a piece of foam or fur and stuff it in the bottom of your quiver. This will limit the amount of noise caused by your arrows bouncing up and down if you are forced to move at a fast pace.
  5. Quiver Lip – Glue a piece of fur along the inside lip of your quiver. This will reduce any noise caused by the arrows rattling from side to side against the lip of the quiver. Here is another tip to get the job done easy: Buy a strip of Velcro with a self adhesive backing. Line the inside lip of your quiver with the soft side of the Velcro.

Types of CrossFit Equipment

There are proper tactics of carrying out these workouts that help in avoiding injuries and improvements. In all kinds of exercises, your body has to be placed and moved in an accurate way to get benefit from the exercises. Here are a few of the CrossFit exercises:

Body weight exercises

The body weight exercises of CrossFit include

1. Air squat
2. Burpee
3. Handstand Pushup
4. Knees to elbow
5. L-Sit
6. Lunge
7. Pull-up
8. Sit-up
9. Toes to Bar

All these exercises are planned for getting a right body weight. No matter if you are planning to gain weight or want to lose some extra kilos, these exercises are beneficial. Your fitness instructor will tell you precisely about the type of exercise beneficial for you.

Barbell Exercises

These kinds of exercises are also very beneficial to get a good body shape. These include

1. Clean includes clean and Jerk, Squat clean, Hang clean, power clean, and hang power clean
2. Press includes Shoulder press, push press and push jerk
3. Squat includes back squat, frong squat and overhead squat
4. Snatch includes power snatch, hang snatch and hang power snatch
5. Thrusters include barbell in clean position, squat down and lift up into a shoulder press
6. Dead lift and Sumo dead lift high pull

Other exercises

Apart from all these above mentioned exercises, the other basic CrossFit Exercises are –

1. Box Jump
2. Double Unders
3. Muscle-up
4. Ring-dips
5. Wall Ball Shots
6. Kettle bell Swing

However, when looking for the most effective website, it is crucial to get the services of an expert fitness trainer who hold all the knowledge about CrossFit workouts. Also, he will tell you about the precise equipment catering to your needs. You can check the price of equipment from different online store and after getting satisfactory results, only then order them online. Also, look for the online store that offers free shipping, easy return policy and customer service to avoid any kind of hassle.

Types of Badminton Shuttlecocks

Different types of badminton birdies used are:

Goose feather type
Duck feather type
Plastic type
Synthetic type

Feathers are embedded one on top of the other in a conical shape. It is shaped this way so that it achieves aerodynamic stability. The cocks fly unlike the other racquet balls. When the birdies or shuttle cock hits the badminton bat the birdie flies at ease. Earlier ones were highly brittle and would break easily of late there are synthetic cocks designed to overcome this draw back. However, the flight of the feather birdies is better as they fly faster and a player has more control over the birdie. It does not cause any shoulder impact unlike the synthetic or plastic ones which may cause injury.

In order to improve up on the quality of these sports accessory, manufacturers often collect feedback on its performance. Based on this feedback they endeavour to make it better. Duck feather type is of a good quality and offers better flight and control of the birdies. Badminton players enjoy playing with them as it moves to and fro with ease.

While feather badminton cocks need to be replaced more frequently. They are light weight and their strings loose open when played at a speed of 320km/h or more. Although plastic cocks travel slowly as they are slightly heavy they don’t break that easily. They begin slowly and gather pace towards the end of their flight.