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.

Why do professional athletes use meal boxes regularly?

The food contains nutrients that the body requires to function properly. We are expected to eat the right type and quantity of food regularly so that our body can continue to function properly. However, the quantity and quality of food we are to eat are also dependent on the types of activity that we carry out. Even though it is important to balance physical activity with the food we eat so that we can keep fit, it is also important to eat when we feel hungry. People who want to keep fit or maintain their weight only have to ensure that they do not consume more calories than they burn out. Professional athletes are individuals who are involved in a particular sport that they take as their career. The implication is that they are very conversant with the sport and are one of the top individuals that participate in that sport at the professional level. It is common to find athletes with meal boxes regularly. Here are some of the reasons why professional athletes use meal boxes regularly.

Prolonged training

One of the reasons why professional athletes use meal boxes regularly is the fact that they have to train for extended hours. For most athletes, training begins long before 8 am and finishes long after 4 pm, with some breaks in between. This is coupled with the fact that training requires the use of a lot of energy. During their break time, it would be expected that they should eat to get back some energy from the ones that they have burned. In most cases, their meals are often customized to their body and the nutrients that they need the most. Furthermore, they might not have the luxury of leaving the training venue. The implication is that they can’t simply drive to the nearest eatery to buy food that might not meet the specification of their routine meals. Thus, they have to leave their homes with meals that have been prepared in line with their needs.

Intense workouts

The intense workouts that professional athletes are involved in making it necessary that they should have meals in between or as soon as they are through with the workout. Most of them might not have the energy to drive or stroll home as the case might be after their workouts if they don’t eat and rest first. The implication is that they have to rely on meal boxes for their meals. It is often important for athletes to read about meal boxes to know which meal boxes contain the nutrients that they are expected to take in the right quantity before placing their order.

Little to no control of their time

Athletes often have personal coaches and/or team coaches that work together to keep them fit and in form for games. In most cases, it is the coaches that dictate when they are to arrive training when they are to leave, what they are to eat, what they are not to eat, what they are to do, and what they are not to do both within the training ground and outside. The implication is that most athletes have little to no control over their time. They cannot say for sure when they would leave training once they arrive as that would be at the jurisdiction of their coach and not theirs. For this purpose, they have to rely on meal boxes so that they can eat when they should.

The Positions That Make Up A Football Team

Most people already know that there are eleven players on a football team, but what are their positions and purpose within the team and how is their formation decided?

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Defending positions

The goalkeeper is the last line of defense in any football team and the player in this position needs to be agile and have their wits about them and ensure that they are keeping up with the game play. The goalkeeper is supported in defense by full backs, wing backs, central defenders and the sweeper. Full backs and wing backs tend to take up position on either the left or right-hand side of the pitch with the central defenders looking after the central section in front of the goalkeeper. Defenders need to be good at tackling but also need to support the attackers by supplying crosses which will help push the team forward. The sweeper position is quite unique and plays mainly behind the defense to provide extra security. It is the job of all of these positions to prevent the opposing team from getting to a position where they can take a shot at the goal.

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Attacking positions

At the other end of the pitch, strikers are the players who are expected to score goals and they rely on a combination of strength, speed and power to outwit the opposition. They are backed by the central midfielders, wide midfielders and the behind the striker positions. Both midfield positions require a huge amount of stamina, strength and speed as they cover large areas of the pitch and are expected to assist with defensive cover and create chances for the strikers. The behind the striker position has a varied role and can be expected to score goals from loose balls as well as supply crosses to the striker.


Each team is also allowed to make three substitutes during the match. The substitutes will wear their team football kits while on the sidelines so they are ready to go on if they are called up and you will often see them warming up on the sidelines. If you’re looking for Discount Football Kits for your team, have a look at sites like Also take a look at the FA’s guidelines about players and substitutes.

Team formation

Depending on the opposition, the fitness of the players available and how match play progresses, a team manager may decide on different formations for the team. The most common formation is 4-4-2, four defenders, four midfield players and two strikers but this might change to 3-5-2 if a team wants to switch to a more attacking formation, for example.

Sword Fencing

Have you ever been so absorbed in something that you lose all sense of time? To me this is the best way to forget about your problems, relieve stress and live in the moment. Well, there’s not much that’s more absorbing than trying to stop someone running you through with a yard of steel. Fencing is a brilliant stress reliever that engages you mentally as much as physically

Mentally fencing is very similar to a game of chess. As a fencer you’re constantly trying to outwit your opponent. Your brain works hard and fast, trying to answer the questions —

  • Do you attack first or defend and wait for an opportunity to hit back?
  • How do you attack and where?
  • How do you control your panic as they try to hit you and how do you stop them?
  • How do you get them to attack so that you can hit them with your favourite counter attack?

But at the same time you’re trying desperately to score a hit and (usually), even more desperately, to avoid your opponent’s blade.The permutations are unlimited and it’s intensely one on one. It’s this element of mental skill which allows anyone, of any age and physical ability, to compete.

Physically, fencing can be as demanding as you want it to be. I started fencing in my early twenties and my coach is still fencing in his eighties. I’ve watched six-foot tall fencers being beaten by four-foot tall opponents and twelve year olds beating thirty year olds. Wheelchair fencing is a Paralympic Sport and fencing is open to anyone. You can adapt your technique to suit your physique, speed it up or slow it down and play aggressively or passively. And of course, those lunges are great exercise if you want to tighten your tush!

Fair play and a sense of tradition are an integral part of the sport. It’s very gentlemanly. Fencers always salute before trying to stab each other, and always shake hands after the victory or ignominious defeat!

Play Badminton Correctly


You must first decide on what scoring method you will apply in the game. Then you get a coin and toss it in the air to know who will serve first. If you are the server you must position yourself in the right side of the court and will hit the shuttle cock to the left side of your opponent’s court. You must position the shuttle below your hip during the serve.

You just hit the shuttle towards the opposite side and you do it repeatedly until it drops to the ground. You will gain one point if the shuttle cock dropped on your opponent’s court side. You will win the game if you get 21 points. Court switching is mandatory and you will have to win two games to be declared the winner.


You will earn one point each time your opponent dropped the shuttle cock after you hit it. Whoever gets 21 points first will win that specific set. You need to win 2 out of the 3 games so that you will be declared as the winner.


In order for you to win the game you must do some techniques. You can hit the shuttlecock towards the corner of the court for your opponent to have difficulty recovering it. When your opponent hits the shuttle cock, hit the shuttle cock back on his opposite direction and make it forceful and fast. Another thing is you should not make predictable moves.

Badminton is a fun activity and can also keep you fit and healthy. You will need enough time to be an expert in this sport. You will have to practice rigidly to master the sport. Always be patient and be determined. You must not forget to enjoy the game and keep positive thoughts in your mind.

Boxing Memorabilia

Where to Look

Buying boxing memorabilia doesn’t just require that you have a good knowledge of the sport. You also need to know the right places to look for it. Whilst the internet has made collecting much easier, it isn’t always the best place to buy memorabilia. For one thing you never know for sure that what you’re getting is what it’s advertised as.

For this reason it is a very good idea to go to auction houses when you’re looking to buy memorabilia. There are many sales houses in the UK where you can pick up some real gems. For example Bonham’s in London is an excellent place to find boxing memorabilia. There are sales taking place all over the UK though so you should look for such events in your local area and attend as many as you can.

Adding Value to Your Collection

The best way to add value to your collection is by knowing which boxers are the most collectible. Generally it will be easier to find boxing memorabilia for current boxers. Some of the most collectable of these are Ricky Hatton, Amir Khan, David Haye, Joe Calzaghe, Floyd Mayweather, Manny Pacquiao. For boxers from other eras, some of the best to collect for are Sugar Ray Leonard, Marvin Hagler, Tommy Hearns, Muhammad Ali, George Foreman, Roberto Duran, Mike Tyson, Lennox Lewis. If you’re able to get your memorabilia from any of these boxers signed by them then it will add a great deal of value to your collection.

Prevent Saddle Sore

Saddle sore is a skin disorder usually found in the area of the body such as the inner thighs and the perineal region that are in contact with the bicycle seat. It can be quite uncomfortable and even painful. This has been a common problem among cyclists regardless of weight. However, those who go for long rides and those who are a bit on the heavy side are more prone to experiencing saddle sore. To avoid it, experienced riders share these tips.

Seat height is one factor to consider. When buying your bike, try giving it a test ride to see whether the seat is set properly. A seat that is too high will pull your body further into the saddle as you reach for the pedal. This causes excessive pressure that may lead to saddle sore. A seat that is too low on the other hand, does not allow your legs to support your body and may put too much pressure on your crotch which also increases the risk of having saddle sore.

You can have the seat height adjusted just at the right height where you can actually sit upright and place both feet on the ground for balance. The right seat height can lessen the pressure on your sit bones and crotch area reducing the chances of chaffing.

The width of the saddle can also contribute to experiencing soreness. If the saddle is too wide, you might experience increased pressure in the crotch region which causes chaffing that leads to saddle sore.

While it is essential to wear a good pair of padded cycling shorts, experienced riders warn about wearing thick shorts. These tend to bunch up along the sides of the saddle and hold in sweat. The longer you are in these shorts and with the sweat accumulating in your crotch area, the higher the risk of skin irritation that leads to soreness. It may also cause bacteria build up that leads to infection in the chaffed area. It is recommended that you wear a chamois that does not have a seam in the middle of the shorts to prevent unwanted rubbing. Some riders suggest applying chamois cream but you might want to consult your doctor which would be good for you especially if you have sensitive skin.

If you can manage to stand on the pedals for brief 10 seconds to relieve pressure on your seat, try doing so. This can also help allow blood to circulate along your seat area.

Getting the Perfect Serve in Badminton

A solid serve can help to ensure that you don’t have to end up defending yourself when it comes time to truly play the game. One of the tricks to a good serve is to make sure that you are completely aware of the service rules and can adhere to them. Service errors are costly and in a game like badminton where anything can happen, you want to make sure you are leading during your service and not defending. Here are some of the crucial service rules that you will have to follow in badminton.

  1. Don’t delay – The service form in badminton consists of a position where you raise your back foot. The moment your back foot is raised you cannot go back and forth but have to serve immediately. Failure to do so will result in the point being awarded to the other side
  2. Positioning – Service in both badminton and tennis involves both players being on the opposite diagonal side of the court. If you serve right in front of your opponent, the point will again be given to your opponent. Positioning is also important in doubles badminton. In the case of doubles badminton you cannot block the view of your opponent to the server. In addition, both feet must be touching the court
  3. Racket rules – In badminton it is required that the racket hit the bottom or base of the shuttle cock. It is also important to note that the racket shaft only be pointing downward. This means that the head of the racket must be pointing upward. It is also important to remember that during a service the racket only starts from the back and continues forward. You cannot move the racket back and forth once it starts to move forward.
  4. Shuttle cock rules – During service the shuttle cock must always be below the waist of the person serving. In addition, during service, the shuttle cock should never be hit in a downwards motion but always in an upward one to end up on the other side of the court. Missing the shuttlecock during service is considered a point for the other side and a service error for the server
  5. Etiquette – The server shall not make an attempt to serve if the opponent isn’t ready. However, should the opponent try to hit the serve, it will be considered a good service.

Volleyball Warm Up Drills

When I say the context, I mean the type of team you have and the priorities you have for them. Warm-ups for a group of 12-and-unders will be considerably different than for elite college level athletes, for example. The kids won’t need all that much to get them physically ready to go, but the college players may. Similarly, warm-ups for a team whose focus is primarily on development might be quite different from those in a mainly competitive environment. A developmental team can use warm-ups to help skill development while for the competitive team may want to simply have the most efficient way to prepare players’ bodies for the rigors of gameplay and perhaps work on tactical elements.

As for purpose, what I mean here is what your warm-up is intended to accomplish. Is it to get players ready for training or for competition. Is it mainly physical or mental, or both? Using the example above, while a physical warm-up for 12-and-unders probably isn’t really necessary, a mental one could be quite important to get them focused at the start of a session. Likewise, getting ready for a match could be quite different from getting ready for practice.

Make sure you have a good handle on both context and purpose as you plan your team’s warm-up. As for the sorts of drills you can use, here are some ideas.

A dynamic warm-up will probably be a good starting point. Basically, a dynamic warm-up is one which gets the body ready for action through various type of movement. You can find examples by searching YouTube. The old jog & stretch routine is increasingly being shown to be ineffective, if not down right detrimental to performance because of the impact of static stretching on the muscles. You’ll want to avoid that.

The dynamic warm-up is quite good as a general physical warm-up and doesn’t take all that much time. If you have specialized needs, you’ll want to address them, of course.

What follows the dynamic warm-up – or perhaps even replaces it, depending on your circumstance – depends on what you want to accomplish. If you want to incorporate skill development in the warm-up, you could do something like ball-handling drills that keep the players moving and active, but also works on their fundamentals. If you have more tactical needs, you can put the players through low-intensity versions of game-like drills by taking out the jumping and/or hitting elements. In the case of a pre-match routine, you’ll want something that is consistent and not only physically prepares the players for play, but also puts them in a good mindset (think high success rate drills).

There are numerous ways you can construct a good volleyball warm-up, probably with drills you already know. You just need to think about the requirements of your warm-up and make adjustments as required. Make sure the warm-up is right for your team and situation. Don’t get caught up in doing what anyone else does.

Increase Golf Driver Distance Quick

Choosing the right type of driver for your swing is very important. It is important to know the speed of your swing, if you are able to generate club head speeds over 100mph then you need to make sure to use a driver that has around 9 to 9.5 degrees of loft and a stiff to super stiff shaft. If your club head speed is less then you should consider a driver with around 10 to 10.5 degrees of loft and a regular or senior flex so you can get the most distance.

Getting lag is one of the secrets to hitting the ball a long way. Lag refers to the angle formed between the club and the left hand (for right handed players). The idea is to release this at the last possible moment to maximize club head speed. One tip to help you get more lag is to keep the dominant arm passive and also to use very light grip pressure. Another swing tip to help you generate more lag is to think about pulling the club with the left hand (right handed players) on the downswing as this will encourage a more inside to out swing path which is ideal for straight shots.

Remember also to swing within yourself as this is key to not just hitting the ball far but to also do it on a consistent basis. Also, learning to hit a slight draw is ideal for getting the most distance from your drives especially if you are facing a strong head wind. A draw will also give you more roll on the fairway resulting in longer drives. While physical strength is not the most important factor in long drives, it cannot hurt to lose weight if you need to through dieting and exercise. Also doing weight training to build muscle strength can be useful to increase your golf driving distance.

Dealing With Triathlon Addiction

  • Do not neglect your family – Anyone knows that if “Momma ain’t happy, then no one is happy.” I know that if I ignore my family then I really have nothing left. If at the end of my life I look back and try to evaluate my life and see that triathlon took me away from my family then I will severely regret ever getting into the sport. I have found two things that help me. First, I spend as much time as possible with my family during the offseason. I go overboard to spend the time with the family during the weekends when I would normally be training. I make sure to focus on there needs even more. Second, I make sure that everyone in the house knows my training schedule. If I have a 6 hour bike ride on a Saturday than I make sure to out it on the family calendar and make sure my wife and kids knows it is coming. I do have the advantage of having Fridays off when my wife is working and my kids are at school. I make sure to put some of my longer training items during these times so as not to infringe on family time. I have found that when I come up on Friday afternoon and tell my wife I have a 2 hour run and a 4 hour bike ride the next day and she has not heard about it before then, that it does not go well. The main thing is that if you will be there for your family then they will be there for you when its race day.
  • Budget your expenses – Every year, there are race fees that have to be paid and equipment that needs to be bought. You have to have a budget for these items or you will spend wildly in a sport that is always sending out more and more equipment for you to buy to make your faster. I do a couple of things in my budgeting. First, I lay out my race dates 6 months to a year before the race day. Most races have early bird specials that expire at increments of time away from the race. I try to get in on the earliest rate as possible to save money over registering at the last minute. Second, I prioritize my equipment purchases. I do not have an endless amount of money, so I need to prioritize the items that are going to help me most in triathlon. I look at items that make the most sense and try to avoid all of the gimmicks out there. Third, I discuss my equipment purchases with my wife so that we are on the same page. Lastly, I ask for gift cards, cash, or equipment for my birthday and Christmas so as to get my equipment purchases that way. I always have a budget before the race season begins to stay within so as not to spend too much like a triathlon addict can.
  • Have realistic expectations – Unless you are going to do triathlon professionally for a living, you have to have realistic expectations. If you are a weekend warrior, doing this for a hobby then make sure to keep it in the proper perspective. Yes, be competitive. Yes, train hard. Yes, go for the prize. Yes, qualify for Kona. But don’t miss your kids piano recital to get in a few extra laps in the pool or your kids soccer game because you needed that extra hour on the bike. Be realistic is that $1500 wheel set or $10,000 bike going to make you any more pleased with your triathlon performance. Our addictions can get out of hand and make us choose certain decisions that are disastrous. In the sport of triathlon, your addiction to the sport can lead you to do crazy things. Keep it all in perspective… you aren’t going to be a professional at this sport… you have a day job… you have a family… you have a life.


Benefits of Taking Your Bowling Leagues Online

User-friendly Approach:

Organizers conducting a bowling league via this online event registration software do not need to install or download any additional software or hardware to use it. Neither do they have to pay any subscription cost or hidden charges. Moreover, they do not have to be exceptionally technically sound. All they need to make is a monthly or yearly subscription

Automated Registration and Payment:

The Cloud-based event registration interface facilitates organizers to carry out online registrations. This also adds to the convenience of the prospective participants as they can sign up for their team of preference as per their convenience. Most event registration systems come embedded with a payment facility that allows the league registrants to make fee transfers either via credit/ debit cards or through any reputed payment gateway like PayPal. It is seen that the convenience and simplicity of the approach leads to enhanced team growth.

Social Media Promotion:

Social media have nowadays become an addictive platform for most people. Your bowling league can get a significant exposure by promoting through social media channels. The active social networking sites allow you to connect with millions of users in no time. The smart solution brings to you a social media connector tool that simplifies your promotional activities and marketing strategies. The service rules out the need for printed forms of advertisement and is an out and out cost effective advertising tool.

Sending Automated Emails and Notifications

People now tend to have a very busy schedule which leaves them with little time to think about anything else. To make sure that the league date does not slip out from their minds you can email as well as notify your prospective attendees from time to time. The smart Cloud based software however facilitates organizers with an email marketing tool that makes the organizers job much easier.

Right Pair of Bowling Shoes

However, purchasing the right bowling shoes online requires patience and careful consideration. When searching for that perfect of pair of bowling shoes, do consider the legitimacy of the website and the seller. Many people have fallen victims to scams by unruly and illegitimate sellers. They have provided their personal information and credit card numbers on the website only to discover that they have been conned. So, do a careful check of the website by finding out where the products are from and whether they are any bad reviews on the website.

After determining that the website is safe, you can then start choosing your the bowling shoes at your set budget. Even though, they are many brands that may be costly, you can also find some brands that are quite affordable with decent quality. The next thing to consider is the style or types of bowling shoes that is most suitable for your taste and style of throwing.

However, choosing a style that can help you improve and enhance your performance should be the most vital. This may seem simple but many professional and serious bowlers are very particular when it comes to choosing the best style that is not only stylish but also helps them to play better.

Another thing to consider is the amount of time that you spend at the bowling alley. If you are planning on playing and practising for long hours at a stretch, the advice is to invest in an expensive, high end bowling shoes, which are more durable and can withstand regular usage for years. But if you are only planning on bowling for fun and leisure, then you don’t need any expensive pair. Just choose one that is comfortable. However, bear in mind that the quality of the shoes should not be compromised by the cost.

Since buying a pair of bowling shoes can be quite an investment, you have to take the necessary precaution ensure that the website you are buying from will provide all the benefit that you deserve.

Use Internal Gears in Bicycles

  1. The system of the gear: After a set of gears is interlocked, it is called a planetary system. As a result, it will help you to ride up on a hill. Or better yet, it will help you go faster on a flat. Based on the condition of the gear, the driver has two options. He can spring first on outer rings. However, the planetary gears may go deeper in the hub. As a result, it gets nearer to the center. All in all, there are all 11 combinations. That means it’s an equivalent of an 11-45 tooth cassette.
  2. Disc-brake on rotors: When working with disc brakes, you are up for an amazing treat. That is because it gives superior stopping and exceptional control. This is most applicable on wet roads or when your bike is densely loaded.
  3. The axle is fixed. The whole system goes around a fixed axle that has three pawls — they are spring-loaded with wedge-shaped pieces of metal. At times, shifting makes specific pawls to prolong the from the axle. Thus, it prohibits a few moving sun gears from spinning.
  4. The cog is critical. Like a free hub body, the one and only external cog of an internal gear hub is attached to a driver unit. Consequently, the labyrinth of great inside the hub turns and uses a clutch to get into different gears.

Now that we know the anatomy of an internal gear, we are aware how to use them. Let us get to a few reasons you need to use an internal gear hub.

  1. Reliable: One of the most substantial advantages of internal gear hub is that all of the moving parts for shifting are sealed in a unit. This is no other than the hub. Also, it means that they are absolutely protected from dirt, grime, road salt and water.
  2. Durability and Maintenance: Do you know that internal gear hubs are not difficult to keep than standard derailleur systems? What you need to do regularly is to keep the suitable tension on your chain and lubricate it regularly.
  3. Shifting: Imagine this ever happening to you: You came to a stop on your bike. You suddenly realized that you are still in too much high of a gear to start in. Worry no more. With the help of an internal gear hub, you can shift gears while stagnant.

Choosing a Mountain Bike

The first question to ask is how much are you willing to spend. It is important to understand that it is not just the cost of the bike. If you are new to cycling, you may also need to buy accessories like a helmet, riding shoes, padded shorts, water bottles, bike rack, and pedals (WAIT… WHAT… My bike won’t come with pedals! In most cases, higher-end bikes do not come with pedals with the assumption that higher-end riders have their own preferences. And if it does come with pedals, they are just the basic pedals that came on your Huffy when you were a kid, and you will want to change them out, anyway).

Assuming you are not just looking to buy a bike from Target, Most Bike Manufacturers offer Mountain Bikes from a few hundred dollars to, in some cases, over $10,000. If you are reading this post, you probably don’t need a $10,000 ride. However, if your budget allows, you may consider spending anywhere between one to three thousand for a bike that you will be able to keep around for a while, as your skill level increases.

The reason prices vary so dramatically is due to the type of components on the bike, and the material the frame is made of. We will get into these later. For now, know what price range you are looking for. No sense in “Jones’ing” for that bike you would need to remortgage your house to even consider.

What type of terrain are you planning to ride and what is your skill-level. This is important because, these days, Mountain Bikes are designed for specific types of riding and conditions.

TRAIL – Most people just getting into Mountain Biking will want to consider a Trail Bike. These are general-purpose bikes that will ride nicely on everything from dirt roads to singletrack. These generally come in hardtail (front suspension) or full-suspension (front and rear suspension)

CROSS-COUNTRY – These Mountain Bikes are fast and nimble. They are for those looking to compete. They ascend and corner well. However, their clearance and build are not suited for technical rock-gardens or jumps

ALL MOUNTAIN – With heavier built frames and beefier and longer suspension, these Mountain Bikes are built for more technical terrain. They are well suited for steep technical downhill. But, due to their relative weight, are not as fast on the ascent as other categories. This can be overcome with carbon frames and lighter components if you are willing to spend the money.

FREERIDE – If you want to just go downhill fast and jump high… this is the ride for you. Think skier on two wheels. People who Freeride, are often hitting the ski slopes during off season, and are being shuttled to the top. Ascending a Freeride bike is not going to be efficient.

FATTY – A fast growing market in the Mountain Bike Arena are bikes with Fat Tires. These were initially designed to be ridden on snow and sand. However, recent designs are equally as comfortable on trails. Similar to a 4×4 with bloated tires, these rides roll over obstacles, and due to more surface area, grip better than traditional MTB tires. They also provide more cushion, minimizing the need for additional suspension (although, some designs still have it). However, this is not a fast bike, and will be extremely inefficient on hard, smooth surfaces.

HARDTAIL – Hardtails are called so due to the fact that they have no suspension in the rear. These are generally cheaper than Full-Suspension bikes. Also, all things being equal, can be more efficient on the ascent.

FULL-SUSPENSION – These bikes have suspension in the front and the rear. This results in a more comfortable ride and reduces fatigue. An other benefit is that, due to less bounce, there is typically more tire contact with the trail. In the past, there was a significant drawback to full-suspension bikes. They were less efficient on the ascent, and one gave up a little control on cornering. These days, these types of bikes provide ways to adjust the amount of suspension (and even lock it out) depending on the conditions you are riding on.

Running Shoes

To make sure you stick with option one, you need to protect your joints. The best way to do this, is to use running shoes, suited to YOUR feet.

All shoes have varying levels of support and, to avoid injuries, this is one of the first considerations you need to think about when choosing a pair of running shoes. As most of us have different support requirements, there is no ONE best running shoe which will work perfectly for everyone.

This fun little Garmin gadget attaches itself to your shoe and measures your running speed and distance. It even notices your stride length changes for accurate distance calculations!

Garmin has developed a great little foot pod gadget to attach to your running shoe or even just your shoe laces, it’s that small. This foot pod will measure your running speed and distance whilst noticing any change in your running strides and report back to you on your forerunner.

Most other pedometers measure distance and speed on a broad basis. The Garmin Foot Pod, on the other hand makes use of MEMS sensor technology which is highly accurate and takes your movement changes into consideration when calculating speed and distance. When your stride changes, the results will reflect these and you can have confidence in an exact running distances and speed.

As the cherry on the top, the sensor also measures your running cadence. By analyzing your running cadence you will be able to approach your goal speed and distance in a realistic manner with and evaluate your progress with measurable results.

Garmin has developed a great little foot pod gadget to attach to your running shoe or even just your shoe laces, it’s that small. This foot pod will measure your running speed and distance whilst noticing any change in your running strides and report back to you on your forerunner.

Most other pedometers measure distance and speed on a broad basis. The Garmin Foot Pod, on the other hand makes use of MEMS sensor technology which is highly accurate and takes your movement changes into consideration when calculating speed and distance. When your stride changes, the results will reflect these and you can have confidence in an exact running distances and speed.

As the cherry on the top, the sensor also measures your running cadence. By analyzing your running cadence you will be able to approach your goal speed and distance in a realistic manner with and evaluate your progress with measurable results.

Ball Position

Initial position

You have to have some guidelines on first placing the ball. There is a very narrow stretch of area suitable for this. This area lies between the left of your left shoulder and the right of your nose. This is more of a matter of precision. Gradually, as you become an experienced golfer, this will come naturally to you.

Use the same position

This is an important trick that not many people will tell you about. This is an effective way to keep control over the distance. No matter what club you are using for your game, ensure that the ball is kept in the same spot. But how do you address the issue of the club length then? All you have to do here is adjust your stance width. Changing stance width and static ball position together will give you good control.

Upper strike? No!

Keep this point carefully in mind. It is a common misconception that a vertical strike is going to help the ball go airborne and thus a father distance. You need a big trajectory, true. But for that, you need a downward stroke that will give the ball more spin. This is a very effective formula, remember this!

Driver club

The driver club is the longest of the lot. How do you deal with this? This requires a game which is played inside the front foot. This gives the ball a bigger trajectory that takes it farther rather than just imparting a downward stroke. Sometimes, it is advisable to move the ball half an inch with every increasing club length.

Choose A Badminton Racket

  • Step 1
    First up is frame construction. According to Hart Sports New Zealand, the most affordable types are made from steel but they do come heavy. Lightweight aluminum rackets offer more control while graphite models are the lightest and should give off excellent speed, handling, and control. Experienced players will find graphite rackets fit for them while beginners ought to start with steel or aluminum.
  • Step 2
    Grip size is also an essential element to the game. Make sure your hand fits around the handle of your racquet choice perfectly by trying it out before you make the purchase. Some shops will give you size measurements advice and letting you try different grip sizes of the same racquet. When in doubt, go for a smaller grip size that you think you need. This is because you can simply add overgrips to increase the size overtime if you find the handle too small for comfort.
  • Step 3
    Balance as well as comfort and fit are also of prime importance. Make sure you visit local badminton clubs to try out several racquet brands to see how you and your racquet fit each other.
  • Step 4
    For string tension, new players need relatively low tension ranging from 15 to 22 lbs. This amount of tensions gives in to every strike, giving you more power. More advanced players who already have their wrist-power already developed will like a 22 to 28 lbs. racquet which gives more accuracy and control.
  • Step 5
    PVC-coated steel strings are the strongest type of strings by their responsiveness is sometimes too low for experienced players. Nylon strings are more likely to break but they do have a higher level of response which allows for more control.
  • Step 6
    The shape of the racquet head is also a factor. KK Racket Exchange Company says that isometric heads feature a relatively square shape thereby increasing the racket’s “sweet spot”. Oval heads have a smaller sweet spot but they do pack more power for seasoned players.
  • Step 7
    Finally, match shaft flexibility to your skill level. Stiff shafts provide better performances via control so they are fit for more advanced or professional players. Flexibility adds speed to every swing, creating more power so new players will definitely need more flexibility from their rackets to generate more speed and power while they are still on the learning curve.

Rock Climbing And Abseiling

Some tours may just be a rock climbing tour where you start the tour at the bottom of the cliff or object you’re wishing to climb and vice versa for abseiling only tours, starting at the top of the cliff.

The question is which adventure should I choose? A rock climb or abseil?

The simple answer would be both if possible. Both of these thrilling adventures take a certain skill or mindset to be carried out and for me personally I prefer to kill two birds with one stone.

Rock climbing will use your physical skills, strength and will test your mental strength too where as abseiling does require skill although the mental barrier here is letting yourself casually fall down the cliff face.

Some people may feel nervous around heights and might not be sure if this adventure is for them. Well not to worry I too get extremely anxious and nervous around open heights and I certainly had doubts when I visited Port Vila Vanuatu where I had organised an abseiling tour.

For this abseiling adventure in Vanuatu we climbed the mountainside to reach the top of a 50 metre waterfall. So not only was I exhausted from the steep hill to reach the top, I was anxious about being 50 metres high and I had to deal with abseiling while a tonne of water was rushing down on top of me.

And even though I had doubts that morning about whether or not I should actually try out this experience, I made it to the bottom safely and wanted to go again and again.
The experience of both rock climbing and abseiling sure is thrilling and an adventure that will live with me personally for my lifetime.

Even though I feel the nerves around heights I want to take up this adventure a few more times and try it out in different locations but more important using both rock climbing and abseiling within the climb.

I’m positive that it will be hard to find an abseiling tour that will top the Mele Cascades in Vanuatu however I do want to head out to some areas near my home town and try it out again. The Blue Mountains is one of the places that offers these climbing adventures as well as many others including caving experiences etc.

Rackets Define Their Sports

With tennis, though, racket technology has vastly altered the game forever. During the 1960’s, for example, average top speeds for first serves hovered around 100 miles per hour. Today, 120 miles per hour and 130 miles per hour are common in most professional matches. Rallies among the world’s best players are lightning fast and this was made possible because these players can strike the ball much harder using spin control that modern racket technology has made possible.

The best players in the world will note that the racket is essentially an extension of the player’s arm. In order for the player to perform at the highest level of his or her game, the racket not only needs to be comfortable and lightweight, but it also needs to be set up ideally for that particular player’s game.

While a beginner in any of these sports might not understand the difference between rackets, control is ultimately the name of the game. Once a player develops some basic skills in striking the ball, it’s important that he or she is able to control the ball effectively. A lighter racket will allow the inexperienced player a better feel since most tend to draw the racket back late, forcing them to rush the swing.

Also, an inexperienced player just starting out or working to hone his or her game more effectively, will tend to gain more control by relying on higher string tension. The type of racket that a player uses will certainly be important, but it’s more about the tension than anything else.

While a player may struggle with control, there are a number of factors that can contribute to this lack of comfort. First, control comes from the player’s feel, which is the grip. Too large of a grip and the player may lose control of the racket. Too small and it could slip easily in his or her grasp. Second is the weight and size of the racket. With a more compact swing, a longer racket will have less of an impact, though each of the sports mentioned have specific requirements for racket length and size.
Last, string type and tension are the most important factors in control. In order to achieve exceptional control, not only must a player practice, but he or she should experiment with various tensions.

The Benefits of One-on-One Training in Football

Practice certainly makes perfect, but there can be more to football practice than just team training and match practice. One-on-one football training can also complement team training and can be beneficial for a football player’s development. In team training, players are, exactly as the name suggests, part of a team and therefore can get lost amongst the crowd, which can leave gaps in development. One-on-one football training can be useful in several areas for players of all abilities.

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Introduction to Football

For players just starting out, team training and practice matches can be overwhelming. One-on-one training at this stage can really help players to get to grips with skills so they are more confident when practising and playing with the team.

Mastering and Refining Skills

In a one-on-one setting, players are really able to concentrate on mastering skills and techniques. Practising techniques with football training drill videos can offer the chance to master and refine skills without the defensive pressure of match practice. The core skills and basic techniques outlined by FIFA such as ball control and first touch are all skills that players should spend some time on during one-on-one training to refine them before adding them into team training.

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Individually Tailored Training

During team training, the focus is on the team as a whole, and sometimes attention can be more on winning a game than on long-term player development. Time constraints mean that team coaches simply cannot always take the time to focus on each player’s individual needs. One-on-one coaching is very effective in this area, as players are able to focus on their own strengths and weaknesses.

Build Confidence

The confidence that can come from the positive environment of one-on-one training can really boost a player’s development. All-round confidence on the pitch can be built through team training and one-on-one training. Various football training drill videos are available at Sportplan which are useful for players to build confidence in their abilities and transfer these skills on to the pitch for match play.

Advanced-Level Players

Players at an advanced level can really gain an advantage from one-on-one training which targets specific areas of their game, so they are constantly challenged, and their skills are advanced.