Pick a Pair of Badminton Shoes

Look for cushioning

If the shoe is having good cushioning that will allow you to move in several directions. You will have the swiftness to turn in any way you want. The cushion is set to absorb shocks. You may also choose shoes that are specifically designed to reduce shocks. These will help you to maintain body balance.


Make sure the shoe you choose is light in weight. This is because the heavier it is, it will restrict your mobility. Moreover, if the shoes are not light they will cause pain in the legs. You will not be able to play wearing them for a long time.


For organized and efficient footwork this contour is just perfect. They enhance stability and comfort in the forefoot when one is wearing it.

Breathable material

The shoes you buy should be made of breathable material. The double russel mesh is regarded as the best material to be used to make the shoes. This is because they are light in weight and are durable. As it offers better air exchange, sweat does not get accumulated in the shoe. You are surely not going to have blisters wearing them.

Keeping the shoes clean

If you are buying a pair of badminton shoes you need to take care of them. Make sure not to wear them outside the court. To keep the soles clean you can keep a moisturized cloth. Rubbing the feet from time to time can help to keep the sole of the shoes clean. If you are playing on plain cement flooring then, shoes made of rubber soles can be ideal.

About Mental Toughness For Tennis

It starts with faith and belief, (He can, who thinks he can!) just as (who he can’t who thinks he can’t) that’s simple isn’t it?

But few player really get this mindset and as a result, their game suffers for it, so start talking to yourself positive all day 24/7, to build up your self-image which will help you become more mentally tough.

The reason you are losing now or your game is breaking down, is because of your lack of faith and confidence in your game, the great thing is you can turn that around in 21 days, if you are determined to make it happen.

See, we are all so fragile mentally that we can’t take it for granted at all, control your thought and you control your results.

Now let’s come up with a game plan for YOU, first take the 21 mental day test, for the next 21 days don’t think or say anything about your game that you don’t wish to be true, if you do you have to start all over again.

Don’t worry, the first few times, you will not be able to do it, but don’t stop until you pass this test okay!

Also get everybody in your family on the same page, maybe all you guys can do it together, to help them become more positive too.

Then get rid of all the people who strain your energy in life now, take a full inventory of the people in your life today and ask yourself, does this person empower me or weaken me?

Also, start reading books on successful people and take note on what makes them mentally tough and copy their actions, you could also reach out to someone you admire and ask for help, tell them what you are doing and they will help you, if they know you are serious about it.

As for as practice goes, start to fight for every point like it’s do or die and don’t tolerate any weakness in yourself. We all have powers that are locked up inside of us, but we have to push ourselves to do more, so we can tap into this hidden powers and release them.

This is what mental toughness is all about, it’s tapping into the greatness that is inside of you and letting it shine!

Unfortunately, most people die with their music still inside of them, promise yourself today that you won’t let that happen. First you must commit or you will always quit.

Now that you have passed the test and gotten all the negative people out of your life, try to put it all together, get a vision of the type of player that you want to become, this vision has to be clear, while you are doing this go to a quiet place where you can be alone and meditate on this for a while.

After you have the vision, act like you are already that player, walk, talk and play just like you think that player would play.

Let me tell you the power of this method, after a month you will actually become that player!

Get it?

Read that again and let it sink into your mind some more, because that’s what this article is all about.

And that’s what mental toughness is all about, see we are all actors on this great stage call life, act like a loser and you will lose most of your matches, act like a winner and you will win more and often my friend.

All it takes is doing it over and over until you become it the player.

Let me congratulate you before you start on this journey, because the future is going to be amazing, when you become mentally tough and able to separate yourself from the average players out there, that never buy into this whole process, because they want someone to rely on instead, no, success is a INSIDE JOB!

Teaching Historical Fencing

I have already covered key considerations in teaching a single skill. In this article I will focus on how to put skills, warm-up, and conclusion together to form an engaging lesson.

The teaching lesson starts with a short statement of what, why, and how: what are you going to teach, why is it important, and how does it relate to what the students already know. This is no more than 2 to 5 sentences, and should be brief. It helps students focus and put the lesson in the context of your overall program.

Physical activity starts with a warm-up to increase both physical and psychological readiness to learn. To the greatest degree possible warm-up activities should be fencing specific with a focus on movement patterns that will be used in a historical lesson. You may choose to use modern exercises or activities that are more oriented toward historical fencing technique, but any activity selected should relate specifically to the class and should be evaluated for safety. In general a warm-up should be no more than 10-15 minutes in length.

The main body of the teaching lesson is devoted to teaching skills, and occupies the most time at 20-30 minutes. There are a number of guidelines in planning the lesson to make certain that it is effective in communications skills to your students.

First, always work from known techniques to new, related, unknown techniques, even if only as part of the lesson. Work from simple skills to more complex ones. Work from slow to fast. These are rules that apply to teaching physical skills in any type of activity, and they have been used by Fencing Masters for at least 700 years.

Second, make lessons progressive. Skills taught should build on each other to increase the student’s combat ability. How you do this will depend on the tradition, school, or master you are studying, and requires that you understand and follow the doctrine revealed in the appropriate historical texts. For example, many sources describe fencing skills in the same order the master logically would have taught the skills. Others provide a hierarchy of what is most important. If we think about fencing in the context of possibly having to fight for your life on your way home after taking today’s lesson, the most important thing is what you learn first.

Third, consider linking techniques that logically are related together in one lesson. If you teach an offense, it makes sense to teach the defense against that offense in the same lesson. Or if you teach an initial attack, it makes sense to teach how to renew that attack in pursuit or at closer distance.

Following the main body of new skill teaching, consider including 10 to 15 minutes of bouting or solo practice time, depending on student knowledge level. People come to fencing to hit with swords, and bouting provides engagement with the sword and an opportunity to try to apply what has been learned in class. Ten minutes may not seem like a long time, but if you fence typical one hit bouts using period rules, this actually allows a lot of fencing.

Finally, conclude the lesson. This should include a simple, easy to perform drill done at slow speed or other type of cool-down activity, followed by a restatement of key learning points, student questions, and a statement of what will be taught in the next lesson as motivation to attend.

Stretches for Runners

Stretching before running is a little different than stretching after running. You need to warm your muscles up a bit before stretching by running in place for about sixty seconds. Even then, before running, stretches should be milder than after running stretches. Be gentle with your muscles, remember you are only trying to “wake them up” and get them prepared for running. However, you should never try to push through resistance or pain whether stretching before or after running.

While opinions vary on what the best stretches actually are, here is a list of those stretches that most experienced runners consider to be the best.

  • Wall Pushups, there are a number of wall pushups that you can do and these different exercises are intended to stretch different muscle groups. There are wall pushups for stretching calves, shoulders, hips, lower back and legs. You should do a combination of wall pushups before and after running.
  • The heel to buttock is self-explanatory. Place one hand on a wall and raise and grasp one foot and bring it as close as comfortably possible to the buttock. Then switch and alternate with the other foot. This will stretch your quadriceps.
  • One of the more colorfully named exercises is the Back Scratch. This is done by crossing your arms, grasping your elbows and gently pushing up over your head until your hands are in a position to reach down and scratch your back.
  • The Hamstring and Back Stretch is a simple exercise where you lie on your back, bring your knees up to your chest and hug your legs for about thirty seconds.
  • In the Groin Stretch, sit down and put the bottoms of your feet together, then lean forward with your elbows on your knees and gently push your knees toward the ground.

Aside from the normal running stretches, a moderate yoga program is also a good idea. There are yoga exercises that stretch every muscle involved in running and more.

Triathlon Race Anxiety

  • Visualize a good race – I usually start getting butterflies and start to have a bit of anxiety when my race is about a month away. I start to look more intently at the instructions for the race in terms of my final preparation. Is this a wave start in the swim or is it a mass start? Is this a hilly course or a flat course? Is the weather going to be hot or cool? All of these questions begin to inhabit my thoughts and I start to get nervous. I then take the time to visualize the race in front of me. Sometimes races will have a video of the race that you can view to gauge a bit of the scenery and the setup of the race. I may even read some online messages about the race to get a better picture of what the race will be like. I then can spend the rest of the month anticipating many of the challenges of the race by visualizing a good performance in the race.
  • Be Prepared – Nothing gets you more jumpy or increases your heart rate more than panic. If you are unprepared going into the race then you will panic. I do not mean so much the training readiness because hopefully you have taken care of all you can take care of. I will address this issue in this post a bit later. I do mean your equipment needs to be ready. Is your bicycle properly maintained, are your running shoes in good order, do you have all of your nutritional needs together. If you find that you are unprepared when it comes to race day, then your anxiety will increase in a major way. I make sure I make a checklist for my races a couple of weeks away from the start date. Many times the list is the same as previous races, but have a little change or two. I then lay out all of my stuff a day or two ahead of time to make sure it is all there for me to take on race day. I do not need anything to be left out or my anxiety will climb.
  • Do the training – I get anxious about my training when I reach about 2 weeks to all the way up to the day before the race. My concern is always “Did I train enough?” “Did I put in enough time?” I even play mind games with myself like “Remember that brick workout that you didn’t have time for 5 weeks ago? That is going to be what keeps you from doing well.” The answer is “No it won’t,” but if I miss several workouts in a row or don’t complete the workouts in the plan I have with about 90% accuracy then there may be a problem. The best way to avoid this last minute issue about your training is to do the training. Make sure you have a solid plan to follow and do the training so that you can remind yourself when you start to doubt that you have indeed done the training. I know going into my Ironman race this year, I was really worried that I had not done enough swim training. I had not swam a 2.4 mile stretch of water before race day. I started to panic a bit, then I realized that I had done the prescribed training and I needed to trust the training. I would just remind myself that my training had indeed been enough. I do not like the attitude that says “well, I can’t do anything about it now.” I like to rather say during the training season “I am going to do the training now, so I don’t have to worry about the my training leading up to race day.”


Fit Your Running Into A Busy Schedule

  1. Get up at least 30 minutes earlier. If you have a family – you can get your run in before the rest of the family gets up. I always run first thing in the morning for several reasons. It starts my day off great – and I get it done before something happens later in the day.
  2. If you have kids and take them to ball practice – use their practice time as your run time. You can run around the practice field or the surrounding area while your kids are busy with their practice.
  3. Get a running partner. If you have a friend that you run with – chances are that you will be more apt to not let them down by skipping the run.
  4. Make an appointment with yourself. This may sound crazy to you – but if you put your run time in your daily calendar when you are making your weekly schedule – you’ll schedule everything else around that.
  5. Be accountable to someone. Tell or better yet bet someone that you are going to stick with your running program. This will make you a little more likely to get it done.
  6. Keep a running bag in your car. By keeping your clothes with you all the time – whenever you have a half hour or so of down time – you can get your run in. No excuse that you don’t have your clothes or shoes with you.
  7. Run home from work. This is a great way to get rid of the stress of the day before you get to your family. Also, a way to beat the stress of sitting in rush hour traffic! If you live too far away, run before you start to drive home. You still get your de-stress time in and let the traffic settle down.
  8. Take your kids with you. If you the person taking care of the kids – you can do this a several different ways. You can get a running stroller. If you don’t want the upper body workout – you can run at a gym. Most gyms have child care and your can get your workout in while your kids are having a fun time playing with others.
  9. Get a dog. OK, this may be a little drastic. Maybe you already have a dog that would love to get some extra exercise. You know that you just can’t say know to those “puppy dog eyes”!
  10. Break up your runs if it’s a crazy day. If you want to run an hour – but don’t have that much time in a day – break it up into 2 – 30 minute runs or even 3 – 20 minute runs.

History of Boxing for Girls

A quick look back at boxing for girls

You might be surprised to learn that female boxing has been around since the 1700’s and can be traced back to the grimy back-streets of London where it was practiced by a small group of women for gambling purposes. Shortly after the sport was banned and wasn’t lifted until 1977 when a women’s rights group complained of sexual equality rights infringements. Although female boxing was now legally allowed by law a number of organized boxing leagues didn’t startup until the 1980’s in the US with the rise of the infamous boxing sisters Dora and Cora Webber. It was finally Sweden who hosted the first fully sanctioned all women’s match-up thanks to the well publicized hunger strike by a popular Swedish female boxer wanting more funding and better conditions for women boxers. On the other side of the ocean in the USA a young 16-year old amateur boxer ‘Dallas Malloy’ decided to fight the removal of a law which prohibited female boxers from being allowed to fight in public matches. On winning this lawsuit Dallas Malloy had the first official amateur female boxing match with ‘Heather Poyner’ and won to become the first woman to hold a lawfully recognized female boxing title.

Now and the future of boxing for girls

It was in the 1990’s that female boxing really took off with the world taking boxing for girls more seriously and champions gaining sponsorship from a number of the large sporting goods companies. Some of the more well known matches include the 1996 match-up between Christy Martin and Deirdre Gogarty which gained an unprecedented amount of international TV airtime or more recently the headline fight between Muhammad Ali’s daughter (Laila Ali) and Jaqui Frazier, which lasted several heated rounds before Laila took the match. Although one of the most iconic and fully sanctioned fights that scored another victory for women’s boxing was the first official man versus woman match against Margret Mcgregor and Loi Choi held in 1999.

Balance on a Bicycle

Heavy riders can now enjoy a safer and worry-free riding experience due to the wide array of bicycles fit for them. These bicycles are built to ensure that falling and out balancing will not occur or will not be encountered. Custom made bicycles are also being offered to heavy riders for better fitting and right specifications. But despite the availability of these safe bicycles, one should still know the basics of bicycle riding, most specifically balancing. Some of the most helpful tips and techniques to enhance the biker’s ability to balance oneself were listed below.

  • Choose bicycle models with lower and wider pedals to allow for a quick and easy stopping anytime.
  • Lower bicycle’s seat for easy touching of the ground when accidental falls occur.
  • Equip bicycle with a wide and well-padded seat to add comfort to the rider.
  • Learn the techniques on proper stopping and correct braking of the bicycle.
  • Ride the bicycle at a controllable speed and with enough self-esteem and confidence.
  • Enjoy the ride and avoid pressuring oneself to immediately cycle at a fast pace.
  • Know the several roles of the bicycle parts including the steering details and functions.
  • Practice in a safe place with flat and concrete areas for an easier and smoother pacing.
  • Ask for assistance or help while practicing by holding the back of the bicycle while trying to stay put on the pedal.
  • Practice up hills and down hills with so much gentleness and care.
  • Wear the appropriate clothes which allow moving freely, easily, and comfortably during the entire bicycle ride.
  • Equip with safety gears such as helmets, knee pads, and hand gloves.
  • Practice more and continue learning. Never give up!

Begin A Running Program

Running has many health benefits. It will help keep your heart healthy as it strengthens your heart muscle and helps keep blood flowing throughout your body. Running also helps to control your cholesterol – which will also help guard against heart attacks.

Strong bones are also a by-product of running. Don’t listen to those that tell you that running will destroy your knees. It actually helps. Running helps your bones to stay healthy. It also helps to build bone mass which will help ward off osteoporosis as you get older. So, in actuality – running will help your knees stay strong!
Your mind will stay sharper. Studies have shown that older adults who are in shape scored better in mental tests that those that did not exercise or run. These studies also have shown that regular exercise has helped improve memory thinking and language by almost 50% in stroke patients.

Running has also been shown to help prevent certain cancers. It won’t cure it – but, it can keep you free from it. And, if you do have cancer, many cancer patients have said that keeping up with their running programs have helped them get through their treatments.

If you are an advocate for a certain charity – you can raise money for it by running. Many runners have started by training for a 5K (3.1 mile race) to raise money for their cause. It’s a great way to raise money for others while you are getting yourself in shape.

As you can see – there are many reasons to begin running. And, the beauty of running is that you can start at any age. There are many that start running in their 40’s, 50’s, 60’s and beyond.