Rugby fitness largely depends on the ability to recycle bouts of intense effort and work interspersed with periods of low intensity rest and recuperation. However, what happens when you get hit?

This is what separates rugby fitness from the rest of the sports.

Getting fit for rugby means also including the element of contact. My old school master used to call it contact fitness or match fitness as it is better known.

However, training for this is no easy task.

Here are my top three methods for including rugby fitness specific contact drills:

1) Up downs

Rugby is best played on your feet. On the floor out of the game. Getting fit for rugby means being able to get back to your feet as quickly as possible and being able to repeat this. So, if rugby fitness is your priority then include games with forfeits that include the dreaded up-down. This is performed when a player hits the deck, lie on the back and springs back to their feet without using their arms.

2) Tackle Bag Hit and Carries

Make a tackle by hitting the shield and then replicate this effort by sprinting back 5 m to make another hit. Repeating this for up to 10 repetitions or timed sets will work wonders for that element of up down match fitness. This is guaranteed to turn a few lads green.

3) Resisted Tackles

This is great for explosive power off the side of a scrum or ruck and is best done in the gym or can be performed from the side of a post. The player attaches himself via a bungee to the fixing and walks out so that there is tension on the band. Keeping tension on the band the player can then hit and drive in to a pad or perform resisted jumps or wrestle a ball from a player on the ground. The point is to develop rugby fitness this has to be performed under resistance.

Again we have experimented with sets of 15 jumps and wrestles - tough stuff. try and implement after skill work to allow for maximum skill implementation.

John Lark M.A CSCS is author of Get Fit for Rugby. You can download his free email course covering all aspects of strongman, strength speed and fitness for rugby at http://www.getfitforrugby.com

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Children can be a nightmare when it comes to clothes and as a parent it can seem like you’re fighting an ever losing battle. Cheap rugby shirts are excellent solution to your problems and here are three reasons I think you’ll agree.

For starters, rugby shirts are tough and durable which means that when you buy them, you won’t have to worry about them getting pulled and ripped. You’ll find that in the time a number of flimsy t-shirts come and go, the rugby shirt will still remain intact.

Secondly, you can get rugby shirts in all kinds of patterns, colours and designs. When some parents think about rugby shirts, they think about replica shirts that the teams wear. However, you can buy casual rugby shirts that just have a simple design or are just plain with one colour.

Finally, rugby shirts will keep your kids warm when the weather isn’t great outside. We all know that getting our kids to put on coats and jackets when it’s sub zero outside can be a nightmare. Often they just want to run around in their t-shirts which obviously isn’t going to happen. At least when a child is wearing a rugby shirt you have the piece of mind knowing that even if they throw off their coat the second they leave the house, they still have a shirt that can offer some warmth.

Cheap rugby shirts for kids are everywhere and by shopping around you can get some great deals. In some stores they’ll come in packs of two or three meaning you get even better value. In my opinion, every young child should have at least one in their wardrobe.

There’s more information on rugby shirts at the Rugby Union Shirt site.

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The 2008 Summer Olympics in Beijing will be an event the world will remember. If you want to get there and see all the action yourself, the good news is that there are still tickets available. It can be quite a challenge getting to watch the 2008 Summer Olympics in Beijing, but it is well worth the effort!

Tickets for all the major events went on sale early in 2007. Unlike some events, there are no special buying privileges for anyone. Almost all of the tickets were to be sold directly on the market to consumers. But, they’ve been on the market for a while, and they are running out fast. If you want to see the Summer Olympics this year, now is the time to act!

First of all, check and see which events you want to attend. The official Olympics website lists all the events. You can pick and choose which competitions you would like to attend, and there are also package deals available. The events vary in price, with the opening ceremony and other popular events being much pricier than the regular events.

After you’ve secured your seats, the next step is to take care of the visa situation. If you don’t already have a passport, you should start that process right away. They always tell you that it may take a couple of months to process, but usually it is done in a couple of weeks. Still, the visa and passport are two things you don’t want to leave until the last minute.

Next, you should book your hotel. This will perhaps be the biggest tourist season in Beijing’s history, with people coming from all over the world to the city for the Olympics, so Beijing’s hospitality industry will be falling over itself to offer the best deals and best service possible. Another advantage for travelers from the US and Europe is that the dollar and the Euro are strong against Chinese currency, which means your lodging and food will be as costly!

The best place to make your purchase is with online ticket dealers. Once you get online and look, you’ll find that there are lots to choose from. There is also the option of buying on auction sites. It is generally best to buy from an authorized dealer and not an auction site, because you can expect a speedy delivery, guarantees and better customer service from a serious dealer.

You can make your purchase directly from the official ticketing site for the 2008 Olympic Games, but there are some hassles involved. First off, the time window for buying tickets is very short. Also, to prevent fraud, there have been security features installed that require you to submit your ID and photograph electronically when you buy. If you don’t want to go through all of this, there are plenty of other purchasing options.

When selecting an online ticket seller, customer service is very important. If there is any problem at all with your purchase or delivery, you want a dealer who you can easily contact to resolve the issues. For this reason, you should choose a site that has a toll-free number, and call ahead of time to make sure it leads to something other than an electronic message.

Make sure that the company is legit. One way to do this is to check with the Better Business Bureau. You can also do your own research by using a search engine with the name of the dealer and looking for sites or forums where people have complained about them, or praised them. This can give you an idea of some of the problems you might have, and might tip you off on which sites NOT to buy from.

Finally, shop around. Don’t buy tickets from the first site you look at. Spend a little time looking at what several different sites offer so you know you’re going with the best one.

Get started buying your 2008 Beijing Summer Olympics tickets today! There are still plenty available online, but they will be selling out soon.

A few months will bring us the 2008 Beijing Summer Olympics. Tickets will be scarce and fans will be hunting for the last ones around. Don’t get caught empty handed. For Olympics, Chicago Cubs, Kentucky Derby, or Dallas Mavericks tickets visit Golden Tickets today.

http://www.goldentickets.com

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Did you know…

The Central American country of El Salvador has never won an Olympic medal.

The Indian men’s national field hockey team was crowned as the Olympic champions for 1964. The winners were: Syed Ali, Charanjit Singh, Darshan Singh, Shankar Lakshman, Rajendran Christie, Prithipal Singh, Dharam Singh, Gurbux Singh, Udham Singh, Mohinder Lal, Jagjit Singh, Rajinder Singh, Joginder Singh, Haripal Kaushik, Harbinder Singh, Bandu Patil and Victor John Peter.

Said Ahmed Farouck was the best sprinter of Comoros Islands -an ex colony French in Africa- in the 1980s.

Cyprus -a small island in the Mediterranean Sea- has competed in the Winter Olympic Games 8 times ( Lake Placid-1980, Sarajevo-1984, Calgary-1988, Albertville-1992, Lillehammer-1994, Nagano-1998, Salt Lake City-2002 and Turin-2006).

New Zealand won two gold medals at the 1956 Summer Olympic Games in Melbourne (Australia).

Letitia Vriesde was the flag bearer of the Surinamese team at the opening ceremony at the Olympics in 2004. Like Anthony Conrad Nesty (Olympic champion), she was one of the most popular sportspeople in Suriname and the Caribbean. She was born on October 5, 1964 in Paramaribo, the capital city of Suriname,an ex Dutch colony in South America. From 1988 to 2004, she won several medals (Pan American Games, World Championships, Central American & Caribbean Games). Letitia won a silver medal in the 800m at the 1995 World Athletics Championship in Gothenburg (Sweden). Certainly, she is a heroine in her country.

Mathias Ntawulikura (Rwanda/ Africa) finished 8th in the 10,000m at the 1996 Olympic Games in Atlanta,USA.

Armenia -former Soviet republic- has had great athletes in the past century: Grant Chaguinian (gymnastics/ Olympic gold medalist, 1952), Albert Azarian (gymnastics/ Olympic gold medalist, 1956, 1960 & 1964), Vladimir Enguibariun (boxing/ Olympic gold medalist, 1956), Armen Nazaryan (wrestling/ Olympic gold medalist, 1996) and Armen Mkchyan (wrestling/ Olympic silver medalist, 1996).

Saudi Arabia has never won a gold Olympic medal.

Angola -African country- sent 39 Olympic athletes to the 1992 Games in Barcelona (Spain). The Angolan contingent participated in seven disciplines: aquatics (3), athletics (6), boxing (1), judo (4), sailing (3), roller hockey (11) and basketball (11).The basketball national team finished 10th at the Barcelona Olympics. Angola -African champion- produced a major surprise in defeating China 79-69…

Austria has many Olympic champions: Herna Bauna (track & field), Gregor Hradetzky (kayak), Christopher Sieber (sailing), Hans Haas (weightlifting), Elisabeth Theurer (equestrian), Peter Seisanbacher (judo) and Franz Andrisek (weightlifting).

North Korea has not won an Olympic medal for volleyball since the 1972 Olympics.

Alleyne Francique finished 4th in the 400m (44.66s) at the 2004 Olympics in Athens, Greece. This sprinter is the best sportspeople of Grenada.

Lebanon competed at the 1984 Summer Olympics in Los Angeles,USA. Most Lebanese athletes qualified for the Games in athletics, boxing, cycling, fencing, wrestling, shooting, swimming and weightlifting. This Arab country also competed at the 1984 Winter Olympics in Yugoslavia.

The Nigerian men’s national soccer team won the gold medal at the Summer Olympics in 1996. Nigeria defeated Argentina 3-2 in the Olympic final. The Olympic champions were: TeslimFatusi, Daniel Amokachi, Emmanuel Amunike, Tijani Babangida, Celestine Babayaro, Taribo West, Victor Ikpeda, Dosu Joseph, Nwankwo Kanu, Wilson Oruma, Mobi Oparaku, Sunday Oliseh, Jay-Jay Okocha, Garba Nawal, Uche Okechukwu, Kingsley Obiekwu and Abiodun Obafemi.

Bangladesh is an Olympic member since 1980. However, it did not go to the Olympic Games in the USSR.

In the 1990s, Croatia had famous basketball players: Stojan Vrunkovic, Toni Kukoc, Drazen Petrovic, Dino Rada and Franjo Arapovic.

Paraguay sent 10 sportspeople to the Olympic Games in the 1970s.

Taiwan sent 22 sportspersons to the Summer Olympics in 1972. It participated in 10 sports. Archery: Meei-Shya Shue. Track & field: Chin-Lung Chen, Ming-Chih Chen, Chung-Ping Lee, Wen-Ho Soo, Cheng Chi, Chiu-Hsia Lee, Chun Yu Lin and Yu-Chih Wu. Boxing: Chee-Yen Wang. Wrestling: Jine-Shiong Sheu. Judo: Ping-Ho Chang, Chi Hsiang Cheng, Jen-Wuh Juang and Jong She Wang. Weightlifting: Kue Sen Chen. Cycling: Ming Fa Shue. Sailing: Shiu-Hsiung Chen. Shooting:Tao Yuan Wu. Swimming: Tung-Hsiung Hsu, Yue-Yun Hsu and Yue Hwan Lie.

Mauritania competed at the Summer Olympics for the first time at the 1984 Games. This African country sent 4 wrestlers to the Olympics in Los Angeles,USA.

The Kingdom of Bhutan sent 3 sportswomen to the Olympics Games in 1992. They were: Karma Tshomo, Pem Tshering and Namgyal Lhama (archery).

Georgia -ex Soviet republic- is the birthplace of Viktor Saneiev, who won three gold medals at the 1968, 1972 and 1976 Olympics. In 1980, he won the silver medal in the triple jump at the Moscow Olympics. Like Joao Carlos de Oliveira (Brazil), Jonathan Edwards (Great Britain) and Mike Conley (United States), Viktor was one of the best triple jumpers of the 20th century.

Belarus won two silver medals at the 1994 Winter Olympics in Norway in 1994.

Talata Embalo was the flag bearer of the Bissau Guinean national team at the 1996 Summer Olympics in the United States. Embalo is the best weightlifter of Guinea-Bissau, an ex Portuguese colony in Africa.

Mongolia sent 4 sportswomen to the Olympics in West Germany in 1972.

Obadele Thompson is the greatest Barbadian athlete of the 21st century. From 2000 to 2004, he was one of the best sprinters in the world.

Date of birth: 30/3/ 1976

Place of birth: Saint Michel, Barbados (Caribbean country)

Education: University of Texas

Top performances:

1991: Carifta Games-1st 100m, 3rd 200m

1992:Carifta Games-1st 100m, 2nd 200m

1993: Pan American Junior Championship-3rd 100m, 2nd 200m; Carifta Games-1st 100m, 2nd 200m; Central American & Caribbean Senior Championship-1st 100m

1994:Carifta Games-1st 100m, 1st 200m; World Athletics Cup- 4th 100m

1995: Central American & Caribbean Senior Championship-1st 200m

1996: Olympic Games-12th 100m, 4th 200m

1997: World Athletics Cup- 6th 100m

1998: Central American & Caribbean Games-1st 100m; Commonwealth Games-3rd 100m; World Athletics Cup-1st 100m

1999: World Athletics Championship- 4th 100m, 4th 200m

2000: Olympic Games-3rd 100m, 4th 200m

2004: Olympic Games-7th 100m

Alejandro Guevara Onofre: He is a freelance writer.Alejandro is of Italian, African and Peruvian ancestry. He has published more than seventy-five research paper in English, and more than twenty in Spanish, concerning the world issues, Olympic sports, countries, and tourism. His next essay is called “The Dictator and Alicia Alonso”. He is an expert on foreign affairs. Alejandro is the first author who has published a world-book encyclopedia in Latin America.

He admires Frida Kahlo (Mexican painter), José Gamarra (former president of the Bolivian Olympic Committee ,1970- 1982), Hillary Clinton (ex-First Lady of the USA), and Jimmy Carter (former President of the USA). Alejandro said: “The person who I admire the most is José Gamarra . He devoted his professional and personal life to sport. José played an important role in the promotion of Olympism in Bolivia -it is one of the Third World`s poorest countries- and Latin America. His biography is interesting”. The sportspeople he most admire is Olympic volleyball player Flo Hyman. “This African-American sportswoman is my idol…”

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Francina “Fanny” Elsje Blankers-Koen won four gold medals in the 100m (11,9s), 200m (24,4s), 80m hurdles (11,2s / world record) and 4×100m relay (47,5s) at the 1948 Olympic Games in London. In the 1930s and 1940s,she set 33 national records and 12 world records. Fanny finished 6th in the high jump at the 1936 Olympics in Germany. She also won 5 European titles. This great woman was born on April 26, 1918 in Lage Vuursche, Holland.

The American Virgin Islands sent 2 sportswomen to the 1988 Winter Olympics in Calgary (Canada).

The Soviet Union -currently Russia- won the FIVB Volleyball Women’s World Championship in Paris (France) in 1956. Final standings: 1.USSR; 2.Romania; 3.Poland; 4.Czechoslovakia; 5.Bulgaria; 6.China; 7.North Korea; 8.East Germany; 9.USA; 10.Holland.

Nancy Vallecilla (Ecuador) finished 28th in the 100m hurdles at the 1988 Olympic Games in Seoul, the capital city of South Korea. In the 1970s and 1980s, she was one of the best female athletes of South America.

The team of Norway won the second edition of the FIFA Women’s World Cup. Led by Ann-Kristin Aarones ( the best football player), Norway defeated Germany 2-0 in the final.

The Peruvian women’s volleyball team won the silver medal at the 1987 Pan American Games in Indianapolis (Indiana, USA). The silver medalists were: Diana Uriol, Gabriela Perez del Solar Cuculiza, Janeth Vasconsuelos, Luisa Cervera, Alejandra de la Guerra, Cecilia Tait Villacorta, Rosa Garcia, Denisse Fajardo,Gina Torrealba, Natalia Malaga, Sonia Heredia. They were coached by Man Bok Park (South Korea), one of the best coaches of the world.

The Australian women’s field hockey team won the gold medal at the 1994 World Cup. Final standings: 1.Australia; 2.Argentina; 3.USA; 4.Germany; 5.South Korea; 6.Holland; 7.China; 8.Spain; 9.England; 10.Canada; 11.Ireland; 12.Russia.

Lida Fariman was the flag bearer of the Iranian Olympic team at the 1996 Olympic Games. Who is Lida? She is one of the best shooters of Iran.

The U.S. women’s basketball team won the FIBA World Championship in 1957. This was its second successive world title. Final standings: 1.USA; 2.USSR; 3.Czechoslovakia; 4.Brazil; 5.Hungary; 6.Paraguay; 7.Chile; 8.Mexico; 9.Argentina; 10.Australia; 11.Peru; 12.Cuba.

Israel sent 8 sportswomen to the 1984 Olympic Games in Los Angeles (California,USA).

Ghada Shouaa is regarded by the Syrian Olympic Committeee as the first Syrian Olympic champion. Ghada finished first in the heptathlon at the 26th Olympic Games in the United States. She was ranked first in the world having competed at the IAAF World Championship in 1995, where she won a gold medal. Like Hassiba Boulmerka (Algeria/ Olympic gold medalist, 1992) and Nawal El Moutawakel (Morocco/ Olympic gold medalist, 1984), she is one of the greatest Arab female athletes of all time. Ghada was born on September 10, 1972 in Muhardeh (Syria).

The Russian women’s handball team won the World Championship in 2001. There were 24 teams. Final standings: 1.Russia; 2.Norway; 3.Yugoslavia; 4.Denmark; 5.France; 6.Hungary; 7.Austria; 8.Sweden; 9.China; 10.Holland; 11.South Korea; 12.Italy; 13.Slovenia; 14.Spain; 15.Angola (Africa); 16.Brazil; 17.Romania; 18.Ukraine; 19.Tunisia; 20.Japan; 21.Macedonia; 22.Congo (Africa); 23.Uruguay; 24.Greenland (Danish territory).

Diane Bui-Duyet (New Caledonia/ French territory) was named as the female swimmer of the South Pacific Games in 2007. She had a big performance in the 100m butterfly.

Nigeria sent six female athletes to the 1972 Olympic Games in Munich (West Germany).

Brazil is one of the best volleyball teams of the world. It has notable volleyball players such as Isabel Barroso Alencar, Ana Mozer, Marcia Cunha, Fernanda Venturini, Ericleia Bonziack, Vera Mossa and Sandra Survagy.

History:

1951: South American Championship-1st place

1955: Pan American Games-3rd place

1956: South American Championship-1st place

1958: South American Championship-1st place

1959: Pan American Games-1st place

1960: World Championship-5th place

1961: South American Championship-1st place

1962: South American Championship-1st place ; World Championship-8th place

1963: Pan American Games-1st place

1967: Pan American Games-4th place

1969: South American Championship-1st place

1970: World Championship-13rd place

1973: World Cup-9th place; South American Championship-2nd place

1974: World Championship-16th place

1975: Pan American Games-5th place; South American Championship-2nd place

1977: South American Championship-2nd place

1978: World Championship-7th place

1979: Pan American Games-3rd place; South American Championship-2nd place

1980: Olympic Qualification Tournament-3rd place; Olympic Games-7th place

1981: World University Games-3rd place; South American Championship-1st place; World Cup-8th place

1982: World Championship-6th place

1983: World University Games-1st place; South American Championship-2nd place; Pan American Games-4th place

1984: Olympic Games-7th place

1985: World Cup-6th place; South American Championship-2nd place

1986: World Championship-5th place

1987: Pan American Games-4th place; World Junior Championship-1st place ; South American Championship-2nd place

1988: Olympic Qualification Tournament-2nd place; Olympic Games-6th place

1989: South American Championship-2nd place; World Junior Championship-1st place

1990: World Championship-7th place

1991: South American Championship-1st place; Pan American Games-2nd place; World Cup-8th place

1992: Olympic Games-4th place

1993: South American Championship-2nd place

1994: World Championship-2nd place

1995: World Cup-2nd place; South American Championship-1st place; Pan American Games-6th place

1996: Olympic Games-3rd place

1997: World Cup-3rd place; South American Championship-1st place

1998: World Championship-4th place

1999: Pan American Games-1st place; World Cup-3rd place; South American Championship-1st place

2000: Olympic Games-3rd place

2001: South American Championship-1st place; World Junior Championship-1st place

2002: World Championship-7th place

2003: World Cup-2nd place; Pan American Games-4th place; World Junior Championship-1st place

2004: Olympic Games-4th place

2005: World Cup-1st place; World Junior Championship-1st place

2006: World Championship-2nd place; American Cup-1st place

2007:World Cup-2nd place; Pan American Games-2nd place; World Junior Championship-1st place ; American Cup-2nd place

Alejandro Guevara Onofre: He is a freelance writer.Alejandro is of Italian, African and Peruvian ancestry.He has published more than seventy-five research paper in English, and more than twenty in Spanish, concerning the world issues, olympic sports, countries, and tourism. His next essay is called “The Dictator and Alicia Alonso”.He is an expert on foreign affairs.Alejandro is the first author who has published a world-book encyclopedia in Latin America.

He admires Frida Kahlo (Mexican painter), José Gamarra (former president of the Bolivian Olympic Committee ,1970- 1982), Hillary Clinton (ex-First Lady of the USA), and Jimmy Carter (former President of the USA). Alejandro said: “The person who I admire the most is José Gamarra . He devoted his professional and personal life to sport. José played an important role in the promotion of Olympism in Bolivia -it is one of the Third World`s poorest countries- and Latin America. His biography is interesting”.The sportspeople he most admire is Olympic volleyball player Flo Hyman. “This African-American sportswoman is my idol…”

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The Chicago Bears are cheering the retirement (supposed) of Brett Favre more than any other team in the NFL. Why? Because after 17 years, it has stopped being Chicago Bears hunting season in Green Bay.

Brett Favre considered the Chicago Bears his own personal punching bag during his reign with the Packers. In the end stages of Favre’s career, the Chicago Bears finally caught up with Favre, going 6-2 under Head Coach Lovie Smith. However, before Smith’s arrival, Favre tore up the Chicago Bears, only making the heated rivalry all the more smoldering. Did not matter whether it was in Chicago or Green Bay, Bear season was in session.

To tell a Bears fan that Chicago went through 21 different Quarterbacks while Favre started every game for the Green Bay Packers over the past 16 years, means that you are looking for a fight. Some teams just have no luck with certain positions, and Quarterback has been snake eyes for the Chicago Bears. Conversely, Chicago fans have had #4 rubbed in their eye for so long, it is almost hard to recall the Green Bay Packers with another Quarterback at the helm.

So the Chicago Bears continue on their merry way, hoping against hope that someone, anyone, will come to the forefront of what will no doubt be another Quarterback competition next season in Chicago. At least this year, they will not be staring north and seeing what could have been, had one draft pick in the past 16 years been a quality Quarterback for the Bears.

http://www.fastbreakblog.com

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Basics for Improving Your Game

Football training tips have gotten very sophisticated, mostly because a great football player is a renaissance man in the athletic world. He is a package deal, so to speak. He is amazingly strong and solid with the ability to channel explosive power at that perfect moment in time. He is dense and powerful and wields tremendous inertia on the field. On the flipside, he must also be agile and quick on his feet. And the greatest players can disappear down the field in a flash, hopefully with the ball in hand.

If you’re thinking that this ‘great’ football player sounds almost super-human, you’re not very far off the mark. Especially when you consider that he must be able to think and make quick decisions even while he’s performing all this magic on the field. But don’t dismay, if you have a goal to become a better football player, you can hone your athletic skill to be this diverse. Here are a few football training tips for a great, all-around on field performance.

Top 6 Football Training Tips: Football Training Tip #1

Your first football training tip is to head to the gym for some weight training sooner rather than later. If you already have some basic weight training under your belt for balance and stability, you can go ahead and move on to more intense training that is very specific to football. If you don’t, you’ll want to ease into it and start off with a few weeks of lighter training. Start with about three to four weeks of circuit training to strengthen your larger and smaller muscle groups. You can do this at home or in the gym with free weights or machines. Check your local weight room as it may already have a circuit set up and ready to go.

Top 6 Football Training Tips: Football Training Tip #2

Once you’ve completed your prep-training, you can move onto the second football training tip - more intense strength training to build muscle mass, strength and power. This football training tip focuses on targeting your larger muscles and start lifting some serious weight, about 65% of your maximum strength. Rest for several minutes between sets and you really only need to perform this training three or four times each week, so long as you’re working each major muscle group 1-2 times each week. After four weeks of more intense strength training, you’re ready to move into about four weeks of maximal strength training, in which you’ll be lifting almost 80%-100% of what you can physically lift for as many reps as you can. Don’t get discouraged if you can only do one rep per “set”. Again, rest for several minutes between and only follow this football training tip three or four times each week. There’s no need to overdo it here. Also, get into the habit of stretching after each workout. Stretching increases flexibility and can help achieve your speed goals. Most importantly, stretching can help you fend off an injury which is key to completing a great season.

Top 6 Football Training Tips: Football Training Tip #3

This football training tip is more about what not to do than what to do. One of the most common mistakes in training for football is overtraining. For this reason, follow the football training tip I just described for off-season training. During the season, this program would be overkill and likely lead to fatigue and decreased performance. It is, however, a great football training tip to build you up before the season starts. For your training during the season, tone it way down and do the minimum amount to maintain the progress you made during the off season.

Top 6 Football Training Tips: Football Training Tip #4

This football training tip is also a warning against overtraining when performing drills and endurance training. While endurance is very important in football (you don’t want to peter out half way through the first quarter), training as if for a marathon is not necessary when training for football. Interval training is a great way to achieve the kind of endurance that is ideal for the game of football but without inducing fatigue due to over training. When you think about it, football is played in bursts of intensity which are then followed by a pause. Interval training recreates the same kind of activity in that there are short bursts of intensity followed by recovery. How you perform during the bursts is the most crucial part of the training.

Top 6 Football Training Tips: Football Training Tip #5

Running and speed is an integral part of the football game being that the combination often means that making a touchdown is more likely. In terms of speed training, you must refer back the previous statements about the importance of not overtraining. For the sake of getting faster, many athletes run farther and harder, and then on game day they are worn out and can’t perform the way they’d like. Speed training is often pursued on the field. However, strength training done properly is a sure-fire way to gain ground in terms of speed. If you’ve already done serious weight training for gaining strength and power, your speed is already being influenced by the strength of the major muscles of your body. The chances are good that you are already moving over the ground with some substantial power. However, power combined with stride speed can generate a serious shift in speed.

Top 6 Football Training Tips: Football Training Tip #6

To improve stride speed, spend some time working your thigh flexor muscles during your weight training sessions. Find a resistance band and fix one end to a stationary object about ankle height from the ground. Fix the other end of the resistance band to your ankle. Standing with your feet about hip’s width apart, move your foot with the band attached about 12 inches off the ground in front of you while slightly bending the knee. Hold this position approximately 15 seconds and then return to the original position. Perform this exercise for one set on each leg a few times a week to see improved muscle speed as well as strength.

The key to great football training tips is to aim for well-roundedness of skill: solid with speed, power with agility, strength with endurance. For a football player, it’s not enough to be just fast or tough. He’s got to be fast and tough. However, striking the perfect balance is very achievable with proper training and taking care not to over train while in pursuit of your goals. What we’ve covered in this article is only the tip of the iceberg in terms of football training tips, but it is a step in the right direction toward becoming a more powerful and confident football player on the field.

To learn more about how to run faster from Patrick Beith and Athletes’ Acceleration and to get the 7 tips to dominant speed for athletes go now to: http://www.CompleteSpeedTraining.com

For the top speed and power training resources check out: http://www.AthletesAcceleration.com/products.html

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Regular network broadcasts are great if you do not have any other choice; however, satellite television coverage has provided us with many more options. While regular network television only gives you a small taste of what goes on during the regular season, you gain much more with satellite special programming options. If you are a huge sports fan who can’t wait to get the best action around, NFL Network offers you all of the action you have been aching for.

True football fans gain the ability to follow every moment of the season with NFL Network from dozens of pre-season games to all of regular season games. In addition to all of the regular game coverage, you will also get to watch in-depth scouting and drafting coverage so you will be certain you are up to date on all of the action. With this type of coverage you will not ever be surprised again by finding out after the fact what happened in the pre-season.

Afraid you might have missed something from previous years? With NFL Network you won’t ever miss a moment because this special programming package also features replays of some of the best match-ups as well as prior Super Bowl replays. Keep in mind that this is not just highlights of previous Super Bowl games but the king of all games replayed in their entirety.

The NFL Network is the only place that the true die-hard football fan can get complete football coverage. Regardless of what time of day or night it happens to be, whether it is Wednesday night or Monday night, you can catch all of the great action and in none other than High Definition TV.

What Exactly do I Get with NFL Network?
• Entire previous Super Bowls
• 52 NFL pre-season games
• 8 regular season prime-time NFL games
• Live NFL Draft coverage
• Extensive access to events leading up to the NFL draft
• Live Super Bowl coverage all week long from the Super Bowl host city

The eight live regular season games that are broadcast during the season typically run on either Saturday or Thursday nights. In most cases three games are broadcast on Saturday nights while five games are broadcast on Thursday nights. Beginning in August, the 54 NFL exhibition games are televised on the NFL Network.

Keep in mind that you also have the ability to watch all of the exciting NFL season in High Definition if you wish to do so. You do not need to purchase any special equipment as NFL Network is broadcast in standard format. If you happen to have an HDTV; however, it is quite easy to subscribe to HD programming through DIRECTV.

NFL Network is truly a must for all serious football fans. If you are tired of showing up to work the morning after and hearing about all of the overtime, exciting game action that you missed, it is time to get serious and make sure that you do not miss another exciting game.

Whitney Alen is a Direct TV expert and has over 10 years experience in the satellite TV industry.

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Everybody knows that the tennis serve is a very important shot but how many club players have a really good tennis serve?

Let’s be honest if the Roddick tennis serve wasn’t a very powerful tennis serve, his ranking would be a whole lot lower.

But what can you do to improve your tennis serve? Is there a way to the perfect tennis serve? Is there a way to get a faster tennis serve?

Well for the people still struggling with their delivery there is one main word that they should be looking to improve - THROW!

Yes that’s it, there is a direct relationship between someone’s throwing ability and their serving ability and that’s a fact - do not forget that.

The fact remains that far too many people miss this point and do all the wrong things when trying to improve and even learn the serve and that includes many coaches who do all the wrong things when it comes to tennis serve coaching

It has nothing to do with strength, gender and/or muscle size as tennis serve biomechanics are all about throwing technique to such an extent that I regularly have my under 9 squad out-throw many of my adult squads just to illustrate the point. It causes a few red faces but everybody leaves with a better understanding.

Also high standard female players can out-serve male amateurs most of whom are bigger so that just proves the tennis serve technique over muscle or even gender issue.

This is not some revelation in tennis training as people were throwing rackets across the net many years ago when most courts were grass and the chances of breaking your racket was minimal and even now the Williams sisters throw their old rackets about to practise their serves and they are 2 of the biggest servers in the Women’s game!

So how good is your throwing?

Can you throw a tennis ball from one baseline to the other or even better into the back fence opposite (with no run up)?

If you can’t then you need to be working on it because I have 8 year olds that can so it is possible!

Biggest mistakes/things to get right! The main error I see is where people try to throw a ball with their body facing the target, rather than sideways on and rotating their hips, trunk and shoulders in order to accelerate the ball. The second BIG mistake is when the elbow is lower than the shoulder as you bring the arm forward. You must get the elbow higher just like you were carrying a javelin NOT a shot putt! The third BIG mistake is when the wrist is behind the elbow at the release point. Look at any slow-mo of great servers or even pitchers (same basic action) and you will see that when they release the ball, their throwing arm is fully extended and straight from the shoulder to the wrist. If you don’t have these three “factors” in place you will end up with a pushing action rather than a chucking/throwing action and a very ineffective serve. So get those old tennis balls and get to work - remember you don’t have to be a girl to throw like a girl!

Paul Gold is a Performance Enhancement Specialist and Speed Agility Quickness trainer. For info about products and services contact via http://www.tennis-training-central.com He has just released a special report on strength training for tennis, go to http://www.tennis-strength.com for details. He also has a tennis footwork special report, go to http://www.footwork4tennis.com for more details.

Copyright © 2000-2007 Tennis Training Central

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The slice backhand has gotten a bad rap over the years.

While some past pro players have used it as the foundation when hitting a shot from their backhand wing (Steffi Graf, Martina Navratilova; the two greatest females to ever touch a racket), a lot of tennis players today think of it as a shot they only hit when they have to - and even then, they don’t like doing it much.

Others see it as a shot for beginners who don’t ‘know’ how to hit topspin yet.

Still others (like myself) relate it’s value in direct correlation to what it can help a player accomplish on the tennis court - in other words, results

First off, we need to understand why we hit the slice back hand in the first place. This may get ‘tedious’, but stick with me here because the payoff will be worth it.

As a side note, whenever learning something new in this game, always ask yourself two things:

1. Why am I learning to do this?

2. What’s the benefit of doing so?

3. How do I do it?

Answering these questions will get your tennis game where you want it to be.

Onward.

Here is an incomplete but logical list of reasons we use the slice backhand, and some of the benefits in having this weapon in your bag:

Reason #1: Often times you hit the slice backhand when an opponent has hit a low, short ball to your backhand, which prevents you from hitting a topspin shot.

Benefit: Hitting the slice backhand allows you to hit a controlled shot back to our opponent if they have pulled you wide with their low, short ball.

Benefit: A slice allows you the opportunity to hit an approach shot deep, controlled, and off-pace, which gives you time to get to the net and be prepared for your opponent’s lob or passing shot attempts.

Reason #2: The slice backhand is hit when an opponent pulls you wide to your backhand side during a baseline rally.

Benefit: Hitting a deep, cross-court slice in this situation allows you to remain in the point and keep your opponent away from the net.

Reason #3: A slice backhand is often used to keep a point going while waiting for your opponent to make a mistake.

Benefit: In this situation, your opponent may grow impatient and/or lazy. Rallying from the baseline and hitting slice backhands deep into your opponent’s court can cause your opponent to get lazy and hit you a short ball, which you can then attack. It may also cause your opponent to get impatient, leading to your opponent attempting a risky shot to ‘get the point over with’, which statistically leads to a higher percentage of unforced errors (doom on them!).

Reason #4: A slice backhand is used when returning serves that are hit wide to your backhand, for the same reason and with the same benefit listed above in reason #2.

Reason #5: A slice backhand is used to ‘chip and charge’ at your opponent’s well-placed, but slow serve.

Benefit: The benefit here is tow-fold. First, you are hitting an offensive shot in the situation, which allows you to get to the net and win the point with a well placed slice ‘chip’ shot. Second, this tactic wears on your opponent mentally. Your opponent is supposed to be using their serve as a weapon against you, but you are basically saying “I don’t respect your serve, so I’m going to attack it.” This put tremendous pressure on your opponent, because holding serve is the name of the game in tennis, period.

Okay, so now that we’ve looked at SOME of the reasons we use the slice, and SOME of the (really cool) benefits of doing so, let’s turn the spotlight on how to best hit the slice.

In order to hit the slice effectively, we must understand exactly what a slice backhand does. Basically, it is a one handed backhand that approaches the ball from a high-to-low bias, putting backspin on the tennis ball. This creates a ‘lift force’ that is generated by the backspin on the tennis ball as it is traveling through the air. This lift force is caused by a difference in pressure between the top and bottom of the ball.

The difference in pressure on the tennis ball is relative to the ratio of spin (RPM’s, or how many turns the ball makes per minute) and forward velocity of the tennis ball. (Bernoulli - dead physics guy - figured this one out.) This is called the Magnus Effect, and the force that keeps the slice in the air longer than a flat shot (which is why a slice backhand seems to ‘float’ on the air) is called the Magnus Force.

Okay, enough with the physics. Just understand that a slice:

1. Is hit with a swing that moves high-to-low, which creates backspin.

2. This causes the ball to ’stay up’ in the air longer than a flat or topspin shot, because the air underneath the ball is pushing up on it.

Now that we know exactly what a slice backhand is, we can come up with a plan to hit one effectively. What do I mean by effectively? Hitting an effective slice backhand involves hitting the tennis ball in such a way that it moves forward with backspin to your desired target at the desired speed.

Here’s where things really start to get…simple? Yup. Simple. I didn’t say easy. For example, if you want to lose weight, you need to burn more calories than you consume. Simple (but not always easy!) So it is with your tennis game. A great secret to success on the tennis court is making it a habit to do what you don’t want to do in order to get what it is that you want - and I know you wouldn’t have it any other way.

Here are the keys you need to focus on to start getting the slice backhand of your dreams.

Key #1

What you need to do: You need to use a Continental grip. End of story. Period.

When: As soon as it becomes apparent to you that you are going to hit a slice backhand,

Why: Using a Continental grip will force you to get into position to hit the tennis ball in your ‘wheelhouse’ or ’strike zone’ for this shot.

How: ‘Shake Hands’ with the racket. The ‘V’ formed by your thumb and index finger should be bisected by an imaginary line that runs up the edge of your tennis racket.

Consequences if you don’t do this: If you choose to use, say, an Eastern Backhand grip, what will happen is that you will be forced to hit the ball further out in front of your body than necessary, causing a loss of power and accuracy.

Key #2

What you need to do: Get turned just before you take your last step into the ball to hit it.

When: As you take you last step toward the tennis ball to hit your shot.

Why: Getting your body turned allows you to use your torso and legs to ‘power through’ the shot as you swing. Your arm and racket are merely extensions of your body and the swing itself.

How: As you are preparing to hit the shot, ’show your back’ to your opponent on that last step before you hit the ball. Your opponent should be able to see the back of your shirt.

Consequences if you don’t do this: You will not be able to use the torque from your legs and torso to power the ball; instead, you will have to use your arm, again resulting in a weak shot with poor accuracy.

Key #3

What you need to do: Lock your wrist.

When: As soon as you take the racket back.

Why: This allows you to have a uniform motion throughout your swing.

How: Simple; just lock your wrist so that your racket and forearm form a 90 degree angle when you take the racket back.

Consequences if you don’t do this: You will have a strong tendency to ‘flick’ at the ball with your wrist, which usually results in one of two things; either a slice shot with a ton of spin but no power, or a ball that flies long with no spin.

Key#4

What you need to do: Keep your elbow ‘tucked’ and SLIGHTLY bent.

When: During and at the peak of your backswing, and as you hit the shot.

Why: Keeping your elbow ‘tucked’ allows you to ‘load’ for the shot. This puts the racket in the proper position during your back swing and allows the racket head to speed up during the ‘unloading’ process, giving you the power and accuracy you desire.

How: Use your left hand to cradle the throat of the racket and pull the racket face behind your head during your back swing. This will automatically ‘tuck’ your elbow for you. AFTER you strike the ball, the elbow will release naturally. Don’t force it, just let it happen.

Consequences of not doing this: Again, loss of power and accuracy due to leading with the elbow. (Starting to see how this all works together?)

Key #5

What you need to do: Make contact with the tennis ball as it approaches a spot just in front of your forward foot, with your weight on your forward foot and your right shoulder above and in line with your right hip

When: As your strike the ball.

Why: This keeps you balanced as your step forward to hit the ball, and allows the potential (stored) energy in your body to be release as kinetic (released) energy to the ball in as efficient a manner as possible.

How: Time your shot so that your forward swing starts once your forward foot is planted after stepping into the shot. This brings your right shoulder in line with your right hip, keeps your momentum moving forward and allows you to hit ‘through’ the ball.

Consequences of not doing this: You will not have the forward momentum you need to hit through the ball, and will lose power and accuracy (there’s a theme here…)

Key#6

What you need to do: Visualize trying to stroke through the far outside (left edge) of the tennis ball.

When: As your prepare your forward swing, and during your stroke.

Why: This is the secret little nugget that allows you to hit deep, powerful and accurate backhand slice shots, because you are approaching the ball from a shallower angle (from the outside). Doing this ’stabilizes’ the relationship between the backspin you are putting on the ball and the forward motion of the ball itself. In other words, it gives you a more reliable shot. (If you ever wondered how Steffi Graf was able to hit such ferocious, yet controlled slice backhands - this is how she did it). This little nugget will take you far.

How: Make an effort to hit the far outside edge of the ball as you stroke.

Consequences of not doing this: You will struggle far longer than you need to in order to get the ‘feel’ of a powerful, consistent slice backhand.

Key #7 (We’re almost done!)

What you need to do: Keep your head still during the shot and focus on the ball.

When: Once your forward swing starts.

Why: Consistency.

How: Keep your eye on the ball, and on the ‘contact point’ in space where the strings made contact with the ball.

Consequences of not doing this: Your shots will not be consistent, because you are looking away or following the ball with your eyes immediately after the shot. Your brain needs a consistent ‘reference point’ to focus on so that it can train your body to allow the movement (your slice backhand stroke) to become ‘conditioned’, i.e. to allow your body to be trained to hit the shot the same way every time. Quit ‘chasing’ the ball with your eyes right after you hit it!!! Just keep your head still until your follow-through is complete.

Trust me, your eyes will find the ball soon enough for you to prepare for you opponent’s incoming shot.

Shoot me your comments below and get out on the courts!!!

To Your Massive Tennis Success,

Coach Kyril

Kyril Popoff is a former NCAA Div1 All-Conference Tennis Player, Instructor, Coach and Author.

His books include THE TEN LAWS OF TENNIS SUCCESS and FOCUS & WIN: WHY YOUR TENNIS GAME ISN’T WHERE YOU WANT IT TO BE, & WHAT TO DO ABOUT IT!

You can sign up for Coach Kyril’s Tennis Lessons, Tips & Tricks newsletter at: http://www.coachkyriltennis.com

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