About Brick Training for a Triathlon

Brick training is nothing much, it’s basically a concept wherein you train one sport just after the other – much like what happens in the actual triathlon event. You should either swim after the run or go biking after your swim. The order doesn’t matter as long as you’re training your body to switch over from one sport to the other.

However, as far as possible try to follow the same order as the event you wish to partake in. This would surely give you an upper hand over the other participants.

The many benefits of brick training

When it comes to brick training, there are plenty of benefits. Let’s just take a look at a few of them to give you a rough idea:

Your body is ready

When you practice using brick training your body would be willing to switch over from one event to the next without any break or weak spree. This would surely help you as you don’t waste even a second in the actual race.

Psychologically motivated

If you do happen to practice using the brick training method, your mind would know that your body is capable of completing the task at hand and hence you would also have a psychological advantage.

The transitions would be better

As already mentioned when switching over form one event to another, our bodies are usually slow to react and they wouldn’t be able to get right on it. If you were running, you would start really slow.

However, this kind of training trains your body superbly and hence switching over isn’t a problem at all.

You’d be able to judge better

When you practice using this method often you would be able to determine exactly how much stamina an event needs and therefore you would be able to conserve energy in a particular event to use on another.

Advantages Of Lightweight Folding Bikes

Read the points below to check out the advantages of the lightweight folding bikes that is making the buys all the more popular:

  1. As the name suggests this product is light in weight and thus can be carried around very easily from here to there, with minimum ease and maximum comfort. Therefore, carry it in your bag and feel free to use it whenever and wherever you like. This is definitely the topmost advantage of buying this highly utilitarian product.
  2. The second thing about this vehicle which makes it top at the list is its folding structure. Being easy to fold, it lends flexibility to the product structure as well as to its usability. So, this high quality bike, which can be folded and unfolded really easily, can be used at all times in cases of urgency, when you need an immediate vehicle for transportation.
  3. The third factor is its robust and sturdy structure, which makes the vehicle, be really functional even when traveling through a really rugged pathway. Manufactured well with the finest quality of materials, it is mandatory that if you are seeking a really good product, then making effective purchases from reputed online stores is surely the best call.

Although these are the top advantages that are making people go for lightweight folding bikes in frenzy, but going to renowned e-stores are definitely the best bet above all. Opting for picking up the product from the online mart is a must only if you opt for a reliable e-store where there is the option of ample number of quality products that is sleek in style, high in design, fabulous in functional aspect and economical in expenditure. However, the key thing to note here is that there are several other added perks which makes e-shopping a true treat, as with a renowned e-store you will get the advantage of a warranty period where if you have any issues with the parts and functioning of the product, then it will be taken care of without cost and payment within the prescribed period. This is definitely something that makes lightweight folding bikes a profitable purchasing venture when you opt for e-shopping.

How to Play Badminton

Your grip. How you grip your racket can have a large impact upon how in control you are when you are playing. There are two main types of grip that are used in playing badminton and you need to learn how to switch your grip quickly to allow you to make the shot that you need. By practicing both your forehand and backhand grip and switching them, you can make the action more comfortable, so that you can do it during the game quickly and easily.

Your serve. The serve is not just a way to start the game, it can set the whole tone for your game. This skill can be a weapon in your badminton arsenal. By having a strong serve, you will be able to give your game added power and competitiveness. The four main types of serves – high serve, low serve, forehand, and backhand – are all skills that you need to make the most of your badminton game.

Your smash. Your badminton smash is one of the strongest badminton skills and techniques that you will want to master. A well executed smash is almost impossible to return, making it a skill that you definitely want to learn how to execute. It can be played on both the backhand and forehand sides as well, which makes it a flexible shot that you can use in many instances.

Your net play. In badminton skills and techniques, you are sure to want to get some help with your net play. By hitting the shuttle exactly right, you can send your opponent scrambling into position and getting a leg up on your game. A quick flick of the wrist may be exactly what you need to gain position on your opponent at the net.

Badminton skills and techniques are something that you want to continue working on. By practicing regularly, you will be able to make the most of the skills that you have and increase them to the point where you are more comfortable with the game and more competitive. By getting a qualified coach or instructor, you will be able to increase your badminton skills and techniques to make the most of your game.

Triathlon Sports Nutrition

  1. Complex carbs are not necessarily better than simple carbs. Don’t pay extra for sustained energy or long-lasting energy claims.
  2. You don’t need to use your sports fuel every day. In fact, you probably only need it once a week at the most. Start out with none and see how you feel. Don’t be afraid to bonk in training in the name of learning more about your body. Add sports nutrition in incremental doses until you get to the point where you are eating enough to sustain energy but not so much that you get stomach upset or consume more than you burn.
  3. Consider convenience. If you are training for a long race and will need a supply of nutrition over the course of many months, consider how widely available your preferred nutrition is. Do you have to order it online or can you find it at a gas station?
  4. Start simple and cheap and add more price or complexity if the simple and cheap doesn’t work. Simple and cheap might mean a bag of skittles, a handful of raisins, or a banana. More complex might mean sports gels or bars with caffeine, protein, or amino acids.
  5. Taste. If you like the taste, you will eat it. Remember, sports nutrition cannot perform miracles – and you don’t need it to. Your body is capable of performing an amazing amount of work without these highly processed supplements. Let your body show you what it can do before you look for supplements.

Sports Equipment Bag for You

First I want to talk about the different varieties of bags. Then talk a little bit about the different brands that are available on the market. And last provide an overview of what I think is the most useful.

There are several types of bags to choose from. This is a list of the different kinds that are available.

1. Duffle bags
2. Backpacks
3. Tote bags
4. Cinch bags
5. Mesh bags
6. Drawstring bag

First let’s start with duffle bags. Duffle bags have a cylindrical shape and can be found in many different sizes and verities. The bag works extremely well for carrying stuff on the road or taking it to the gym. Its versatility is why it is used for so many different sports. Different companies build the bags for certain sports; you’ll find baseball duffle bags, field hockey duffle bags, and even volleyball duffle bags. Each one is much the same but do have certain design and style differences.

The second one on the list is backpacks. Backpacks are a very popular way to carry items nowadays. They are good because you can spread the weight of the equipment over your shoulders and it makes it more comfortable. Good Volleyball backpacks are often large enough for all your volleyball equipment to fit down in quite nicely.

Tote bags are similar to being a large purse. The bags are straightforward in design usually made of cloth or canvas. If you rarely carry a lot of stuff they are ideal. You can get these types of bags personalized or get your team logo printed on them. This type of bag is good for beach volleyball for example. It is large enough for a beach towel along with small items that you may want at the beach. Bear in mind there isn’t a lot of equipment necessary for beach volleyball.

If you are considering a Cinch bag they use a simple cord that will secure your equipment. It will give you easy access when you are ready to take out your stuff. They are oftentimes carried like a backpack using the cords as straps. Cinch bags have different features like extra pouches for saving or stashing small items, and many have adjustable cords for more comfortable carrying. These are manufactured by a large assortment of suppliers and you can have them monogrammed with anything you want. Coaches will often screen-print the team name and emblem on them.

Mesh bags are generally built with a draw string at the top in order to on and close the bag. This bag is a low-cost investment. Being able to see through the bag is good for anybody who is in a hurry and wants to get something easily. Also being mesh it has good ventilation for clothes and shoes that are wet or damp to allow them to dry more easily.

Drawstring bags are designed utilizing a draw string cord threaded around the top of the bag for easy opening and closing. They are constructed from many different materials such as nylon, canvas, or cotton. These bags are easy to carry, economical and durable. Just as the three bags above they can be very easily screen printed on for a person or even a team.

Choices? What’s out there? How do you choose? What’s the best company that produces them? Oh so many questions.

There are numerous manufacturers that produce volleyball bags. Each of them has small differences in their design which will count on your decision. There are many suppliers who have good quality bags. Some of the top companies are Nike, Under Armour, Adidas, Mizuno, and ASICS. These brands are worth taking a look at.

Nike is defiantly the largest of all these companies. Once you research Nike volleyball will quickly find out that they carry plenty of volleyball equipment but to select the right Nike bag there are several things to take into consideration. For example size, style, what you are carrying, and if there is something specific you are looking for. If you select a Nike duffel bag or backpack there will be more space to hold more equipment and tons of choices. If you need something that is quick as well as a little smaller you can get a Nike drawstring bag or a cinch bag. Nike has one of the leading options of gear bags for different sports. I like to head to Amazon and browse the options they have.

I feel that Under Armour is a great company for sports equipment and clothing. Under armour bags are first-rate and very durable. They carry a good selection of Under Armour volleyball bags like the Under Armour sackpack. It is like a drawstring bag but a bit more durable, it looks good and works well. If you require something a little larger you might look at the Under Armour duffle bag. With one of these large bags you can fit shoes, braces, balls, excess clothes and still have some space. If you don’t need that much space, then look at the Under Armour backpack selection on Amazons website. They have all the latest choices in volleyball backpacks.

Adidas bags are good for lugging around baseball, or volleyball gear. Their bags are durable and well made. They have a big selection from which to choose. I like the Adidas backpacks due to their looks, colors and the designs. Like the other brands Adidas backpacks are designed for a medium size load were as the Adidas duffle bag is designed for larger loads. If you want to find some of their merchandise search for Adidas bags and you can browse what they have.

Shuttlecock Woes

Acute/Accidental injuries:

Ankle Sprains- Although still wanting in detailed statistical studies, some research papers have shown that on an average, ankle sprains constitute more than half of all reported badminton injuries. An ankles sprain can be described as the stretching and or tearing of ligaments and muscles in the ankle. In extreme cases, there may also be damage to tendons, bones and other joint tissues. The resulting bleeding within tissues can cause sudden edema and swelling of the ankle, which in third degree sprains, often takes more than 6 months to heal completely. Ankle sprains are accidental in 99% of the incidences and happen when the player lands on his partner’s foot or on the floor with his own foot turned inwards, outwards or flexed. The extremely quick directional changes required during badminton, often cause the feet to roll over or twist, resulting in a sprained ankle. Fatigue, extra body weight and shoes with more than normal ‘grip’ are frequent contributors to such injuries.

Meniscus Tear- This also goes by the layman-friendly alias ‘Torn Cartilage Knee Injury’ and is as painful as a sprained ankle. During the intricate footwork required during a badminton game, the meniscus or cartilage, which provides a soft cushioning between the thigh and shin bones, sometimes ruptures, causing pain in the joint-line of the knee, swelling and inability to flex the leg completely. This may sometimes also be accompanied by an injured or totally ruptured ligament, which increases the pain factor and healing time. Normally, the swelling and pain settles down easily for most people. However for some sportspersons, the knee can become prone to knee locking or ‘giving way’, in which case, surgery is required.

Muscle Strain- Unexpected movements, such as a sudden overhead smash, may put muscles in various parts of the body under pressure, thereby causing a disruption of fibres in the affected muscle. This can result in pain, swelling, bruising and in extreme case, loss of function. Muscles commonly affected are the hamstring, knee, shoulder and calf, to name a few.

Ocular hurt- A Malaysian study reportedly called badminton the ‘sport which presented the greatest ocular hazard in Malaysia’. Another Canadian study backed up these claims saying that 30-58% of all eye injuries in Canada caused by racquet sports were attributed to badminton. This may seem funny to a layman, since a shuttlecock looks anything but devious, with its lightweight feathery appearance, compared to the heavier balls used in tennis and squash. Although the frequency of eye injuries on an average is more in squash than in badminton, the latter does account for injuries which are greater in severity. This is partly because the bottom round of the shuttlecock fits into the eye orbit and also because of the extremely high speeds achieved during badminton. Badminton is widely considered to be the fastest racquet sport in the world and shuttlecocks have been known to reach speeds of more than 300 km/hour. On 25 September 2009, Malaysia’s Tan Boon Heong set the international smash record of 421 km/hour in the men’s double’s category at the Japan Open 2009. This is 1/3rd the speed of sound at sea level, so one can imagine the effect of a shuttlecock travelling at that speed and hitting one’s eye. It would be painful to say the least.

Fractures- Fractures are fairly rare in badminton, although some have been reported. They normally happen when another player’s racquet hits a player’s arm or leg or if the player himself falls down heavily or if another player missteps and falls/steps on him/her.

Chronic/overuse injuries:

Achilles Tendonitis- Loosely defined, Achilles Tendonitis or Achilles Tendonipathy is an inflammation of the heel cord of the foot. In reference to badminton, it can be described as a chronic degenerative change in the Achilles Tendon (a cord of inelastic tissue connecting bone and muscle running from heel to calf) occurring due to repetitive jumping and running, worsened by poor warm-up techniques. More common as one ages, it also tends to worsen with activity.

Tennis Elbow- Do not be mislead by the nomenclature of this particular injury. Tennis Elbow is often seen in sports other than tennis and very frequently among badminton players. The injury, known as Lateral Epicondylosis among the medical fraternity, is a chronic overuse injury which occurs due to the inflammation of the tendons of the forearm on the outer part of the elbow. Players who indulge in repetitive backhand strikes are often subject to Tennis Elbows. Change of grip size, lack of recovery and excess stretching tend to make them worse.

Golfer’s Elbow- This particular injury is similar to Tennis Elbow in mostly all respects except for the location of the injury. While Tennis Elbow causes inflammation on the outer part of the elbow, Golfer’s Elbow usually occurs on the inner side of the elbow with the pain sometimes radiating along the forearm. It is also a chronic degenerative problem, mainly caused by an overuse of the wrist.

Jumper’s Knee- As the name suggests, this injury often comes on due to repeated jumping on hard surfaces. Known in medical terms as Patellar Tendonitis, the Patella Tendon located below the knee cap is affected over a long period of jumping and landing during badminton. Activity normally worsens the tendon damage and a rupture may sometimes follow with lack of rest

Rotator cuff injury- The most prominent shoulder injury to affect badminton players over time, typically a rotator cuff injury is brought on over time by repeated stress to the shoulder area while playing overhead shots in badminton. It usually begins as a lingering irritation in the shoulder known as an ‘impingement syndrome’, which if left uncared for, worsens to develop partial tears in the rotator cuff muscles. Further activity and stress can cause a complete tear in one or more muscles in the area.

Sacroiliac Joint Dysfunction- The Sacroiliac Joint connects the sacrum at the base of the spine to the ilium of the pelvic region. Continuous badminton playing with low core stability causes an anatomic issue in this joint, which results in chronic lower back pain. The condition is known as Sacroiliac Joint Dysfunction and affected players are advised to refer a physician for a complete evaluation of the condition.

Neck sprains- Focusing on the shuttlecock for long durations and turning one’s neck accordingly in various directions, can cause the neck to be extended beyond the normal angles, especially while playing smashes and strikes around the head, thereby causing neck sprains.

Cramps- A cramp can be described in a badminton player as a sudden and intense pain caused mainly in the leg area due to major loss of fluid, overheating of the muscle and fatigue. Although the suddenness of a cramp could warrant it to be placed in the “acute injury” category, it is considered to be a chronic injury, since it happens after playing badminton for a long time.

Abrasions and blisters- Common yet less malignant as compared to the rest of the above-mentioned conditions, abrasions occur mostly on the hands and knees due to direct contact with hard surfaces when the player falls or scratches himself. Blisters occur due to pus or fluid formation under the skin caused by extended periods of gripping a racquet, an abrasion not being cleaned or healed properly and heels or toes being continually encased in shoes or being in direct contact with a hard surface for long periods.

Prevention and cure:

It would be wise to adhere to the oft heard rule in the exercise arena “You don’t get fit to play a sport, you play a sport to get fit!” Therefore it is advisable for badminton players of all ages and levels to take a few important pre-game precautionary measures, which include but are not limited to increasing fitness levels, better nutrition, decreasing weight, getting the proper shoes, grips and other attire, warming-up before playing and improving playing technique.

One cannot stress enough the importance of a good warm-up session before and cool-down session after a heavy game of badminton. A typical warm-up should include about 5-10 minutes of gentle jogging , spot walking or skipping, followed by short stretches of 30 seconds each, slightly longer stretches on the tighter muscles ending with stretches for certain individual muscle groups like shoulder, hamstring etc. If the player wishes, he/she may also follow this with certain specific exercise drills such as push-ups, sit-ups and the like. Stretching releases tension within muscles, allows freer movement and circulation and not only prepares the body for heavy-duty badminton, but also the mind. Begin the game with around 5-20 minutes of gentle shots with your partner and then gradually increase the pace and tempo of your game. Ideally one must end a game with cool down exercises and stretches too.

Shoes and grips especially are of utmost importance in preventing ankle and elbow injuries respectively. Gripping a racquet too hard or long can bring on a Tennis Elbow, while wearing heavy grip non-supportive shoes cause ankle sprains and Achilles Tendonitis.

To prevent elbow issues, take extra care to buy a good quality racquet which fits precisely into the palm of your hand. Turn your racquet into a powerful, injury-preventing instrument by adding more grip to the handle, taking care not to add too much to disrupt the racquet balance. For those of you, who already have suffered from Tennis Elbows before, it would make sense to wear a Tennis Elbow Compression Strap, which works by reducing tension on the elbow tendons.

Badminton requires the player to slide across the court and hence it would be a good idea to get shoes which have a good arch support, shock absorbers to prevent injury to the ankle, heel cups to keep the heel protected and special soles which do not provide much room for friction with the ground below. Take care to buy a shoe which has a combination of these qualities in order to be assured of all rounded protection. Never wear jogging or basketball shoes for your badminton game and make sure you keep a pair of good badminton shoes aside meant solely for badminton.

Knock Someone Out With A Single Punch

Some great tips to remember when throwing a knockout punch are using your weight, throwing the punch, and the wet towel snap. A brief description of each follows. Using your weight to throw a punch, the best way to describe this method is to simply go up to a heavy object and try to push it with your hands. You will notice that fairly easily you will not be able to push this object without taking a step back for extra support (weight) to help you move to object. The same holds true for a punch. One can simply stand with feet together and just throw a punch which may be mildly effective or they can choose to take a step back and throw the punch and put more power into it. This would be using your weight. Remember to throw through your opponent!

Throwing a punch instead of slightly making contact involves having the proper stance. As discussed in other articles, one’s stance is extremely important. You need to be stable and be just the perfect distance from your target. This allows you to actually swivel your entire body and land the punch at full extension. This is called throwing a punch. Of course from this position you are set up properly for jabs and blocking as well, while maintaining the upper hand during the course of the match.

Some may be questioning the wet towel snap. Do you know how to snap a wet towel? The towel is spun up and heavier than normal due to its wetness, and thrust forward. Right before it hits its target it is snapped back which in turn makes sharp, heavy and precise impact before being retracted. This is the same with throwing a punch; the weight of the body helps one build up momentum. Actually throwing the punch would be like thrusting the towel forward and then snapping back quickly, this is like leaving your mark and then you are done!

Setting Up Your Triathlon Race Season

  • Select the distance of you want to participate in – One of the great characteristics of triathlon is that there are various distances of triathlons you can participate in. The most popular distances are sprint, olympic, half-ironman, or full ironman. The sprint distance is usually a 300-750 yard swim. A lot of these swims take place in a pool so the open water concept is not so prevalent. Then you transition to a 14-18 mile bike ride. Finally, you will have a 5K or 3.1 mile run. Most beginners start with this distance of race. The next distance is the Olympic distance which consists of a 1500 yard swim in open water, a 24-28 mile bike and a 10K or 6.2 mile run. This distance is a good one for those who have a year of racing under their belt. The next distance is the half-ironman distance which is a 1.2 mile open water swim, a 56 mile bike ride, and a half marathon run which is 13.1 miles. The ultimate long distance is the full ironman distance which can also be called an ultra distance. This distance consists of a 2.4 mile swim, a 112 mile bike, and full marathon run which is 26.2 miles. The first tip for setting up your triathlon season is to select the mixture of distances you want to compete in the next year. If this is your first year you will want to stick with the sprint distances. I have known individuals who have jumped right to an olympic or half ironman distances. These individuals usually don’t stick with the sport because they are so frustrated. If you have been competing a year or so you may want to mix in an olympic distance, especially if you are wanting to complete an ironman distance like I did in 5 years. If you are further along in your racing you will want to think about your goals and what you want to accomplish in the next year, then select distances that will get you there. My goal is to complete an ironman distance this next year so I am going to have a mix of half ironman distances and an olympic. I may compete in a sprint distance for fun.
  • Decide how may races you will race this next year – The decision to race will always bring up the question of how often will you race. If you have a family and enjoy family time, then you certainly do not want to race every weekend. You also want to make sure if you have a race you are really shooting to do well in that you don’t over race so that you wear your body out before the race you want to shoot for. If you are like me, then you have other limits such as the amount of money you can spend on racing. Remember that the longer the race then the higher the cost. I know that I have to have a race budget and not exceed it. I know that usually my budget will cover between 3 and 5 races per year.
  • Decide the months of your race season – I know that my race season is roughly between the very end of April and the middle of October unless I am going to travel more than usual. The weather where I live turns really cold and there are not races available in certain times of the year. It is important for me to choose my race season for training purposes and also to clear the months with my family. I want to make sure I have a long enough off season to get the gains that I need. By defining the months, I have cleared with my family commitments then I can choose races that will not stretch that timeframe.
  • Pick races that have good reviews – One of the areas that I wish races did more was to receive public reviews, but through blogs like this one you can find reviews on particular races. I like to make sure the races have plenty of volunteers, plenty of nutrition, and plenty of challenge to the course. I choose races that have a good reputation and will make my race experience the best. I can’t just participate in any race, so I need to know the race is done well.
  • Organize your races around what you want to get out of it – This is really about being strategic with your races. I don’t want to schedule a half-ironman race too close to an ironman race. There are many theories about this type of strategic planning. Some people say you should have a smaller timeframe between long courser races, but I know my body at age 40 won’t recover satisfactorily. I leave plenty of time to recuperate and train. I also want to improve from race to race through the year. Since I do not race every weekend, I need to maximize my efforts. I want to make sure that I take what I learn in any given race and put it toward my training for the next race. I found that when I scheduled enough time between races that I was able to improve greatly in the next race. I also want to target a certain race to do my best. Many people call this your A race and the others are B and C races. I want to maximize my races so I don’t do this as much as some professionals might. I want to target a race for my best effort and all my training effort but probably this is my last race of the year.


Put Together a Bowling Team

Major cities across continents have bowling clubs where members can join and enjoy occasional bowling contests. Bowling parties are organized by friends where music, food and drinks flow freely. To wrap it all up, a barefoot bowling is the perfect icing to the cake. Companies have not been left behind. Many corporations organize events where they use bowling as one of the key activities. Charities haven’t been left behind as they use the game in fundraising activities. In short, barefoot bowling has undergone a total 360 degrees cycle.

People who are passionate about the game enjoy it even better when they play as they socialize with others who share the same passion. If you have a good bowling alley in your locality, you should consider building a team of bowlers to get enjoy the game to the fullest. With teams, you can turn the game from a one-time off activity to a routine one, say a weekly ritual with a few like minded cohorts.

Finding a team may not be easy, but with determination and right searches, it is very possible. Start off your search by calling the local alleys and make enquiries about any clubs and leagues around. The difference between a league and a bowling club is that, leagues comprise of several teams that compete to win a trophy, cash or some other price. Clubs make up teams that compete at a more informal regular manner, say weekly. When looking for a team, decide whether you would like to join a bowling league or club.

Once you have determined whether you want to belong to a club or a league, look for three other interested parties. Bowling teams are made up 4 players, one of which is a captain. If members are reluctant to join you, make them understand what health benefits playing barefoot bowling offer. Bowlers can burn to the excess of 327 cal per hour. What of the great social experience and stress repression?

Once you have a team, look for a team name, which is all that is needed to make a bowling team. The bowling alleys in your area should have the gloves, shoes and balls. Come up with a team name that every team member will be proud of. With a team and name in place, request to join a club or league. You may be required to pay a fee. Once you are registered, start practicing with other local teams.

Just like other games, practice is of great essence in barefoot bowling. Compete against other teams, learn from each other and who knows, you may win a league. All you need is determination and practice.

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.

Boxing Equipment

Focus mitts or focus pads are designed to be worn by a training partner and provide support and padding, so that blows may be administered freely.

With that in mind, does it make it difference what mitts or focus pads you choose?

The short answer is yes. Leather focus mitts will stand up to more punishment then artificial ones due to the tougher wearing material covering them. Although you inevitably pay more for a leather skin. If you want your training partner or coach to continue to allow you to throw punches at their hands, they’ll be much more obliging if they have the proper protection.

Adidas Focus Mitts are on average £10 more expensive with leather than without.

There is also the option of whether or not to get curved focus mitts or flat focus mitts. Curved pads are becoming the norm these days as they offer more control and leverage. Rival RMP4 focus pads and Lonsdale Super Pro Curved focus mitts are good quality pads, which are durable and can often be picked up at a bargain.

When it comes to bags it is not a question of punch bag or speed bag. Anyone who has ever boxed knows that both are essential as they train different areas of your arsenal.

A punch bag is a hanging bag, often filled with firm foam or another synthetic material, which is designed to be punched for an extended period to train strength and aerobic fitness. They are deliberately softer than the human face you might want to be pounding on, but a good quality bag glove or training glove and hand wrap is still essential. Punch Bags vary in their weight, and should be selected depending on your ability and the weight you box at. A heavy punch bag might come in at around 100lb. The outer skin of the bag will stand up to repeated abuse, with the best bags being made from cowhide leather.

Speed Bags on the other hand improve hand speed, punch accuracy and timing. They are considerably cheaper than punch bags, with Rival offering a leather speed bag for £25.00. That’s £200.00 cheaper than their heavy punch bag! Although they can be tricky to get the hang of at first, it is worth your persistence as they can have a great impact in the long run. Due to their size and the ease with which one can be set up, Speed Bags can now commonly be installed in the home.

Electric Bicycles

Ease of travel
Some folks would love to commute via standard bicycles, however, who wants to show up for Monday’s board meeting sweating from riding. Therefore, why not take full advantage of this new and better form of transportation to save yourself some effort and sweat. You can still avoid plenty of traffic on your daily commute.

Core Strengthening
Riding daily helps condition your body too, between the steering and pedaling, you can work yourself into an awesome workout and when your tired just switch over to the battery mode. Strengthen your core by going on a challenging ride.

Save the planet
Obviously, they do not do not consume gas so you greatly benefit the environment. Imagine the stellar results if more folks decided to commute via electrically than standard vehicles. We even have electric cars these days that are becoming more and more popular and going longer distances. Join the list of fully aware folks that want to help preserve our lovely planet.

Safer Riding
Every year, people lose lives in car accidents. This transportation poses a significantly less risk than huge vehicles. As a matter of fact, the speed limit is nowhere near what typical vehicles can do. Making good use of bike lanes keeps you out of the direct path of cars of course, reducing the risk you will crash into one.

Battery power
Whenever on the topic of batteries, the battery factor plays an important role. The battery type determines how long you can ride. For all those that don’t need to cover long distances, smaller unit may suffice. If you are in the process of buying right now you may want to do some due diligence to make sure you are selecting the right product

Electric motor
Just like cars, the motor determines how fast you will go. Furthermore, the motor is usually integrated on the front of the bike. As you can imagine, different kinds of motors offer different speeds. Moreover, when you are checking the motor, you should also pay attention to weight limits.

Spalding Badminton Set

Choosing the right product

What badminton equipment is suitable for huge tournaments like the Olympics? Of course, they must be the best and must be of excellent quality. Knowing that it would be utilized by exemplary badminton players, it surely is going to be a power play. And for power plays, ordinary badminton sets are not recommended nor should be accepted.

Therefore, you might as well purchase the product that would compensate the level of skills showcased in the play. This matter should not be taken for granted, especially if you are the one who facilitates the game proper. This would greatly affect your integrity and credibility as a game facilitator.

If you are interested in buying such kind of badminton set for tournaments, then try to mull over a substantial brand called the Spalding Power Play Badminton Set. This comprised of the first-class badminton equipment set, specifically designed for power plays – such as the major badminton tournaments.

The Power Play Badminton Set Features

Deliberating the important features the product offers is necessary prior to confirming the purchase. They are as follow:

o Rackets
o They are not just ordinary but rather those that are with tempered steel shafts. In addition, each racket has grommets and padded grips. The set contains 4 rackets of this type.

o Net
o The net is also uniquely designed to serve such purpose. It is going to be a net sleeve design, which measures up to 20′ by 1 to 1/2′ long. This is good enough to set as the standard badminton net dimension.

o Shuttlecocks
o The shuttlecocks in this package are those that are molded weather resistant. The set contains two of the said type, designed to last longer.

o Poles
o As the strong point that supports the net, the poles in this set are those that are officially and creatively designed for power plays. They are the octagon telescoping PVC poles with a height of 51, which is the official height of a badminton posts.

o Carrying bag
o This is the black bag. The color black is used to distinguish such kind of power play set.

o Other essential features
o These are added items in the set other than the basics: The rules and assembly instructions of the game, as well as a court marking kit.

Cure Target Panic

  1. Learn to shoot with a hinge-style release aid – it is believed that anticipation of the shot is one of the major causes of target panic. Thus, hinge-style release aids (aka “back tension release”) are specifically designed to cause the release to be a surprise to the archer. However, when first learning to use this type of release, you should use a loop of cord held in your bow hand rather than your bow.
  2. Shoot your bow with your eyes closed – although we often strive to do so, no one can hold a bow perfectly steady at full draw. Therefore, the second step to eliminating shot anxiety is to shoot with your eyes closed. Thus, start by obtaining a large target and significantly reducing the draw weight of your bow. Then, position yourself a short distance from the target (3 to 5 ft.), nock an arrow, draw your bow, and aim while focusing on the sight pin. Then, close both eyes, relax, and release the string while concentrating on the feel of the shot. Repeat until you are comfortable.
  3. Shoot a bare bow – because the sight pin often serves as a distraction, the next step is to remove the sights and concentrate entirely on the feel of the shot instead. Thus, remain close to the target and focus on how the bow feels in your hand and how it feels as you draw and release the string with your eyes open. Also, imagine that you are following the arrow on its flight to the target.
  4. Shoot with sight and a target – next, you need to introduce both a sight and a target. But, you do not want to actually aim just yet! Instead, place a brand new target face on your target, replace the sights on your bow, and adjust them way up so that your arrow will not strike the center of the target. Then, stand close to the target (3 to 5 ft.), draw your bow, place the sight pin in the center of the ten ring, and fire one arrow repeatedly. But, instead of concentrating on the sight pin and holding the bow steady, let the bow drift and instead concentrate on the feel of the shot as you release the arrow as described in the previous step.
  5. Move back to the 5 yard point and aim – for this step, you will need to move back to five yards, face your target, nock an arrow, draw your bow, and aim at the center of the target. But, DO NOT SHOOT! Instead, simply aim at the target for 15 seconds while concentrating on keeping the pin in the center of the ten ring and then relax your draw for 30 seconds. Then, perform this step repeatedly.

Beat A Mixed Martial Arts With Boxing

With boxing the most important thing to remember is maintaining a proper stance. Once the boxers stance is down, everything else sort of falls into place. When facing an opponent who may be more comfortable on the ground or are privy to striking with their legs, the only thing a boxer can do is keep an eye on them and be prepared. If they find themselves in an awkward position, they need to know how to get out of that position and back where they are comfortable as quickly as possible.

Some people may not know any other fighting styles or take down techniques. Depending on what sort of fights you will be finding yourself in, it isn’t a bad idea to learn some basic moves of other styles. As far as striking the opponent, landing and throwing punches is second nature to boxers. It should be your goal, as a boxer to make every hit count and also be as equally as defensive. Make a plan of action in your head and execute! Staying focused and relaxed is very important – once someone starts getting flustered, it is easy to see where they slip up in some areas.

MMA fighters, just like boxers, train all of the time. They seem to eat, sleep and breathe fighting. Think about it, as good as you are, there is someone out there that is your equal and many out there that are far better. In any sort of fighting style, maintaining an open mind and continuously learning should be something that occurs. One cannot think that they are going to conquer every match that they are in. confidence is a wonderful quality to have but it should never get in the way of your learning or allowing you to reach your full potential as a fighter. This goes for every fighting style!

How to Box at Home

Boxing is about control, about repetition, practice and practice and practice, the same movements over and over again, conditioning that muscle memory so that when you want to let go of a flurry of punches you do so with grace and style moving form offensive to defensive and offensive.

It is an art form, and one of the many reasons why its called the Noble Art.

Here is my three-point plan:

Buy the right equipment

  • Heavy Bag
  • Skipping Rope
  • Hand wraps
  • 16 oz gloves
  • Download free ring timer

The Workout

  • Two 3 Minute rounds of dynamic stretching
  • Two 3 Minute rounds of skipping
  • Two 3 minute rounds of shadow boxing
  • Four 3 Minute rounds of high intensity heavy bag work
  • Two 3 Minute rounds of shadow boxing, working on your mistakes
  • The Ton-Up Conditioning Program

Find a Mentor To Model

  • Buying the equipment easy
  • Following a workout easy
  • Following a workout and executing the correct technique
  • Can be DIFFICULT
  • This is why we recommend you find a mentor to model
  • If working out at home

You can take the time yourself to work on YOU.

You have to be disciplined mind, but you can take the time when nobody is watching to just work ON YOURSELF!

Condition the right muscle memory, practice over and over until you get it right. It takes patience, a lot of sweat and discipline, but there is nothing more rewarding when you can string together six or seven rounds on the heavy bag, throwing different combinations and moving around with ease.

Vintage Bicycles

Having done more research, I have found that the world of classic bicycles (or ‘velocipedes’ or ‘boneshakers’ as they used, wonderfully, to be called) is every bit as intriguing and surprising as this old photo had led me to suspect. From rickety old wooden bikes to classic mountain bikes, there is so much to discover in the vintage bicycle world.

Let’s take mountain bikes as a quick case study. The sport of mountain biking began in the 1970s, and racers quickly began searching for the best model of bicycle: one that would take them faster and faster over rough and challenging terrain, turn on a penny, and protect them from gallons of splattering mud. When you delve into the array of vintage mountain bikes, it’s easy to get very excited. Owning the first mountain bike model with suspension, or with 10 gears as opposed to two, really would be something! Nowadays, vintage mountain bikes make string and reliable everyday cycles.

Vintage bicycles are also something of a style statement. The retro look is well and truly right on trend when it comes to clothing. Quiffs, polka dot dresses, and cardies for girls, for example, are great ways of creating an authentic 60s high school sweetheart look. A vintage bicycle from this era, with a spacious wicker basket on the front of course, will complete this look to perfection!

There is something so elegant about vintage bicycles. The expert craftsmanship that has gone into them has ensured that they will stand the test of time. Whether you are looking for a sturdy and unique new velocipede (sorry, I just love using that word!) to get you from A to B, or something special as a collector’s item, there is no denying that old bicycles can be exquisite aesthetic objects in their own right.

Boxing Workouts

Those things will only last for a few days, perhaps couple of weeks. But as the boxing exercises will be repeated for the succeeding days, pain will be lesser, because one’s body can adapt and will become immune with the process. Furthermore, after enduring the pain, you’ll surely gain a lot.

Boxing will not just make you leaner; your muscles will also be more toned and much stronger. Boxing indeed is extremely high intensity which gets your heart rate and metabolism up long after the workout finishes. This means that you will absorb fewer calories as fat during the day and thus prevent excess weight gain.

In order for you to start the workout, of course you need to know and just stay at the basics first. You need to make sure that you are ready by preparing things that will keep you away from injuries. The following things might help you to have a successful boxing experience; a pair of good boxing gloves, a heavy punching bag, and hand wraps to wrap your knuckles and a trainer of course. No matter how eager you are to learn boxing, it is always better to have a trainer, or someone who has the knowledge with the boxing field to assist you, helping you do the right thing so you won’t get injured.

Boxing workouts usually last for 25 – 35 minutes. Same as all the exercises and fitness programs, one should start in having some sort of warm-up exercises and stretching, to prepare your body for a much intense activity. Then, preparing the heavy bag workout, the idea is to go as hard as you can on the heavy bag using a variety of moves for three minutes at a time. This replicates a boxing match where the rounds each go for three minutes.

After each round you should rest for no more than 30 seconds and start again. Try and do this for the whole time. If you think that you can’t finish the minimum of 25 minutes, you are free to stop. Do lighter exercises to help your heart rate; those great boxers are also doing this. It doesn’t need to be flawless at the first try, as you go on and continue doing the same thing over and over, you’ll realize that your stamina is getting stronger and more so, your body becomes leaner.

Gymnastics Rings to Train for Rock Climbing

While there are many other important aspects of climbing to focus on as well, incorporating some ring training can efficiently boost your overall strength and might well find a way into your regular climbing training.

Getting started with rings

Gymnastics rings are simple to set up and get started with. Although the movements performed on them can be extremely difficult, the rings themselves are a simple device. The popularity of rings as a workout tool outside of gymnastics has been growing.

You don’t need the professional set up that gymnasts use; most basic rings consist of a nylon strap that runs through the ring with a buckle on the end. They can be purchased easily online, and for the amount of versatility and training they provide are fairly cheap too. Set up is simple, you simply throw the strap over a beam, branch, or other horizontal pole, and fasten the buckle. The rings can then be lowered for pushups or raised for pull-ups and dips.

Exercises on gymnastics rings

While there are many advanced moves that can be performed on the rings, I will stick to describing moves that can more directly help with rock climbing training. On the most basic level rings can be used simply for pull ups. If you don’t have a pull up bar available then rings are great!

Muscle Ups

One of the first advanced tricks to learn is the muscle up. Muscle ups work the chest, arms, back, and core… pretty much everything! They start from a dead hang on the rings and proceed like a pull-up. However, when you reach the top of the pull you continue pushing yourself up into the dip position. Done correctly this looks smooth and easy, but don’t be fooled! Your first time attempting it will most likely end with wobbling and flailing.

If you do succeed you will most likely find your arms shaking uncontrollably as you try to hold yourself up. I’ve taught many people muscle ups, and every one of them struggled and wobbled their first few times! It really makes you appreciate how many different muscles gymnastics rings target.

Technique is very important when attempting a muscle up. It is important to use a false grip, where your wrist is over the top of the ring, in order to easily switch from pulling up to pushing into a dip. Practice your dips and pull-ups separately until you can transition from one into the other in a successful muscle up.

Hanging Leg Raises

Leg raises are my go-to core workout. They can be done on many things, from pull up bars to railings, but my favorite is leg raises from the dip position of the rings. Not only does it give your abs a great workout, but it also challenges your back, chest, and arms to stabilize you in the process.

As a warning, these are difficult to do. They first require you to be able to do a muscle up and dips. Once you’ve accomplished that though, give leg raises a try. Remember to keep your back straight and your elbows locked as you bring your legs up as high as you can. Mentally focus on contracting your abs as much as possible to get the most out of it.

Hanging knee raises are also valuable. Performing them on rings adds so much difficulty that most often I do these instead of the whole leg. After a few sets my abs are burning and my arms and chest are beat. That’s a good workout!

Front Levers

The front lever is a difficult skill to master. It involves holding your body horizontally from a bar or rings. This requires incredible strength in your arms, back, and core, making it an ideal climbing exercise. John Gill famously performed this skill one handed… now that requires serious strength!

The strength that front levers build is great for climbing training. To perform one, hang from the rings with straight arms. Then lift your body up until you are horizontal to the ground. The tough part is keeping your body straight!

It will be impossible to do a full front lever the first time you try it. Instead, you will have to progress towards the full lever in stages. Start with the normal lever position but pull your knees in and keep them tucked towards your chest. After you can hold that position for thirty seconds, work on slowly progressing to holding your legs out flat. Keep a flat back and lock your elbows.

When you get close to the full lever you can try an exercise called ice cream makers. Hang in the pull up position and pull yourself up into the front lever position, hold it briefly and then lower yourself back down. Sets of these will help to improve your lever.

More Possibilities

These are the main exercises that I use gymnastics rings for. There are many more cool strength moves on the rings, such as the iron cross and planche, but the strength that these require doesn’t help with climbing well enough to justify training them. If you have the desire though, there are hundreds of movement variations on the rings you can find.

If you’re looking for a chest workout, one of my favorites is archer push ups. To do these, lower your rings to the ground and get in the push up position. Extend one arm straight off to the side while lowering yourself with the other arm. Push back up and alternate arms. This is basically an assisted one arm push up and demands much more strength than normal push ups. Rings also allow the extra challenge of lowering yourself below your hands, which works a larger range of motion. For added difficulty try elevating your feet behind you; this adds weight to your push up.

The iron cross is one of the most famous ring movements. It involves holding yourself in the air with your arms extended straight out horizontally. This is a much more difficult move and takes a lot of time to develop. Care must be taken when training for it because the move places high stress on your shoulders and elbows. It is easy to injure yourself if your technique is wrong, so be careful if you attempt it.

Improved Bike Rides

  1. Wear a Helmet-Wearing a helmet is imperative when biking, especially if you want to protect yourself from serious head injury and to get the peace of mind that you are safe. In the US alone, more than 6,000 cyclists are involved in accidents and suffer severe head injuries. Head trauma accounts for more than 75% of fatalities among biking enthusiasts. Choose the right helmet for your needs and enjoy an improved level of security.
  2. Pick the Right Seat-In order to enjoy improved bike rides you should pay extra attention to picking the right seat for your needs. While wider saddles are easier to install and provide you with more comfort, those hard, narrow seats are perfect for racers. Do not forget to adjust the seat so it suits your height.
  3. Dress Comfortable-Say no to jeans or jackets when biking. Instead, consider wearing a pair of cycling shorts and a comfortable t-shirt. Do not hesitate to invest a little more in your outfit – the investment will pay off in time by keeping you comfortable and enhancing your biking experience.
  4. Start Slowly-In case you are out of shape, do not go all in from the first time. Pedal on flat terrain for a few weeks before trying to conquer that mountain peak or winning that marathon.
  5. Share the Fun-Riding with other people can greatly improve your biking experience. In order to enjoy perfect bike rides, remember to share the fun and bring some new friends with you. Riding in a group is the best way to make the miles go faster and to keep yourself motivated.