Cheerleading Uniforms & Shoes - Fundraising Ideas , Friday, July 17, 2009 at 7:18 PM, in

The cheerleading season is now in full swing and your team needs to be ready for the first football game. If your team is in need of new cheerleading uniforms, cheer shoes or just needs some funds for an additional activity fundraising may be a necessity. At some point, your team will look at doing a fundraiser this year. Not only are fundraisers a great way to earn money but they are a great way to improve your team work and to become active in your community.
Before you decide what your fundraiser will be, there are a few things you will need to do to be prepared and, most of all, to be successful:
Establish a goal.
Figure out how much money you need to raise and what date you need to raise it by. Don't forget to also factor in any upfront costs associated with the fundraiser itself. This will help keep your team motivated and also helps in determining what fundraiser would be best for you.




You may wish to have more than one fundraiser. Direct each fundraiser toward a specific goal. You may hold a cheerleading clinic for elementary students to raise funds for new cheerleading uniforms and then have a penny drive to raise money for an upcoming competition. Just be sure to space your fundraisers out a bit.
Know what others groups are doing for fundraising in your area.
You will not be very successful if a local church is having a bake sale on the same weekend as your or if the girl scouts are taking orders the same week you are selling cookie dough.
As a team you can accomplish anything!
Remember that fundraisers are a lot of work but if you work together it will be a sure success.
There are countless ideas for fundraisers. Some may not be practical for your location, season or budget, but here are some ideas to get you started. No matter what you choose to do, show your spirit. Wear your team cheerleading uniforms or cheer warm ups. Show your school colors with hair ribbons or pins. If you show your spirit, others will too!
• Sell spirit or mascot items, or any other items relative to your city, state or region. Spirit Sticks are always a hit!
• Have a raffle. Sell tickets and raffle off prizes. Prize possibilities: 50% of the money you collect, community donated coupons or gift cards, gift baskets (have each team member make a themed basket such as chocolate lover's basket, pasta dinner basket, etc...), or any services or goods you can get a community organization to donate.
• Make Cheer Cans out of old coffee cans. Decorate them, including your fundraising goal, and add a hole in the top for donations. Take them around to local stores and gas stations and ask if they will display them. Attach a Pom Pet to the top of the can, you'll be sure to catch the customer's attention!
• Recycle! Collect bottles and cans. Many local recycling centers will also buy old cell phones and ink cartridges.





• Have a penny drive for each classroom for one month. The classroom that raises the most gets a pizza party.
• Offer services around the holidays. Gift wrapping at Christmas, babysitting on Valentine's Day...
• Make a school calendars and sell it. Don't forget to have game days pre-marked on the calendar!
• Have a rummage sale or bake sale. Cheerleading Post-Its would make great labels for your bakes goods!
• Take advantage of the holidays. Have a picnic and sell bagged lunches for 4th of July, an egg hunt for Easter, sell pumpkin pies just before Thanksgiving, a party with trick or treating for Halloween.
• Make a cookbook. Gather recipes from other students, parents and teachers. Deliver them in gift bags in your school's colors!
• Hold a clinic for elementary students. Teach them a few cheers and have them perform at a game. Don't forget poms for your students...Rooter Poms would be perfect in your school colors!
• Donate your time at a local business for a day. Ask local businesses to allow your team to work for them for a day for a portion of the profits or for donations. Gas stations and drive-thrus are great places to start.
• Sell flowers for spirit week or holidays. Arrange with a florist to sell the flowers ahead of time and have them delivered at a later date. Sell red roses or carnations for Valentine's Day or Sweetest Day, carnations in a school color for homecoming, poinsettias for Christmas, etc.
• Have a carnival. Set up a carnival in the school gym or football field. Have booths with different games and activities. Remember face painting for the kids or try face tattoos!
• Have a car wash.
Whichever fundraiser you choose to do, be sure to keep the community informed of your goals. Let them know what you are raising the money for, how much you are trying to earn and how much you have earned thus far.





Don't forget to send a thank you to any person or organization who donates their time or good to your fundraiser too. Use cheerleading stationary for a fun touch! With team work and a lot of spirit, your fundraiser will be a success no matter what you choose!

Visit our website http://www.cheerzone.com for more cheerleading resources!

The Importance of the Left Side in the Hammer Throw , at 7:16 PM, in

The left side is one of the most overlooked aspects of the hammer throw. With the emphasis of strength in our system, there has been a single minded focus on the right side in American hammer throwing. While the right side provides acceleration for the system, the left side must be active to reduce time in single support and allow the athlete to catch the ball sooner. Just like walking, to be a successful hammer thrower, the athlete must find balance between both the left and right sides.
The successful hammer throw must start with proper winds. The winds, are another article unto themselves. After the completion of the final wind, the right-handed hammer thrower settles into his entry position and pushes the ball from 270 through 0 and continues to strive to push to 90 degrees. However, between 0 and 30 degrees, the left side takes over.



The left arm stays relaxed and allows the ball to run long around the shoulder axis, while the left knee begins to drive down at 90 degrees to minimize the time in single support and facilitate an early catch of the hammer between 180 and 230 degrees. It is difficult or impossible (depending on whose research you read) to accelerate an implement with only one foot on the ground, so it is important to reduce the negative acceleration that occurs in single support, which in turn allows for a longer double support phase to continue to accelerate the system.
It is important to "let the ball be free" on the left side, with a relaxed upper body, allowing the ball to continue in its natural path, instead of trying to muscle it and pull it out of its orbit. As the weight transfers back and forth from the right to left leg, It is important to balance the force of the right leg with an equal force of the left leg. This is seen by the athlete "digging in" at 90 degrees, staying on the sole of the left foot and attempting to curl the toes down while driving the knee down. The rotation of the system and the drive of the right foot will turn the athlete to 180 degrees where the "digging in" of the left foot caused the athlete to step forward producing the linear acceleration to the turn.
Too often hammer throwers "float" over the left side.



This is seen when the athlete rises on the left knee, get onto the side of the left foot, and hangs in single support too long, resulting in over-rotation of the turn.

Dave Hahn's athletes earned 30 All-American awards, 11 WIAC Conference Championships, and 7 National Championships during his 7 year coaching stint at UW-Whitewater. He has attended and spoken at numerous clinics and camps around the country.
Dave has a new product on the market aimed at helping young throws coaches get off to a successful start http://www.coachthethrows.com/coaching_knowledge/index.html
For more information and additional articles like this be sure to check out the blog at http://www.CoachTheThrows.com/blog

Strategy For Tennis , at 7:14 PM, in

Strategy for tennis has a lot to do with observation of your opponent and also observing yourself. What you can do to get better at observation and forming strategy is to change the way you watch tennis on TV (or from the sidelines at a tennis club).
It's so easy to get caught up in the drama and watch the tennis ball rather than strategy but what you I suggest you do from now on is resist watching the tennis ball and instead watch only one player at a time. What you are looking for is their patterns, strengths and weaknesses.
If you are a competitive player it's important to tune your observation skills both in practice and in competition because the more you read into your opponent's game style the more weapons you have up your sleeve when the match is tight so the higher your chances to win more often are.





Another great thing to get into a habit of doing is taking just a few minutes to jot down notes about a match once it's over. Simply make a note of their patterns, strengths and weaknesses while it is fresh in your mind, note your own too. What you will have now is the beginning of a player log.
A player log is a private place where you keep notes on every player you play. It might sound a bit extreme but if you're serious, if you play for money or you dream about playing for money one day, it's literally an investment in your future. Keep it somewhere safe and private.
Just imagine this... next time you play you can just look at your notes about this player, your notes say your opponents strengths, weaknesses and tendencies. Imagine what that'll do for your confidence before you even step out on the court! Trust me, it's a good feeling having a plan before you play.
So when you are watching your next match, whether it's on TV or on the sidelines use these quick ways to read players. The more you practice this habit the easier it will be for you to read your opponent in your own matches and win more often.
And remember the great thing about sport is that there is no limit as to how far you can develop no matter what level or age you are. And I'm not talking about what level of tournaments or club tennis you play, I'm talking about YOU.




There is no limit on YOU as to what kind of player you can become if you keep constantly learning. No one knows what you are capable of, including you. So I challenge you to find out!
Happy Hitting :-)

For more strategy tips visit Insider Tennis Strategy
Lillian is a tennis coach based in Sydney, Australia. She writes reviews on tennis books and tennis videos available on the market today. She enjoys helping players improve their game with strategy tips and mental mastery advice. Tennis Lessons and Books

Swimming Strength and Conditioning - Some Key Points , at 7:12 PM, in

In swimming strength and conditioning is important if you are to get the most out of your pool sessions. If you have ever gone swimming after a long break you know you will ache all over when you drag yourself out of the pool. You can feel the work in the legs and shoulders especially.
You might be surprised to know though, that the abdomen is at the core of swimming. A lot of the work and power in a swimming stroke comes through there - so any swimming strength and conditioning work needs to focus on that area as well as the more obvious shoulders. Don't waste time on crunches though, a six pack never got a swimmer a faster time!
Another area where a swimming strength and conditioning programme should focus is on "core stability".





The reason? That are of the body is a big part of things. Have you ever had that feeling you are struggling round the hips and pelvic areas and sinking a little? That is a certainty to slow you down and one area that people new to swimming struggle with. Some improvements here can work wonders.
You can even combine the two ideas by doing some exercises in the pool with the benefits of some water resistence as part of your swimming strength and conditioning plan. It provides a nice warm up before your swim.
The final word has to be variety too, make sure you vary the exercises you do to keep the interest up. Tired body, tired mind goes the saying. It does work the other way round too.

For some swimming training secrets 99% of people just don't know head to strength training and conditioning, while find out how your strength and conditioning workouts can be revolutionised with the "two for two" rule.

Don't Be a Kook - Surfing Etiquette For Beginners , at 7:09 PM, in

Surfing etiquette - the rules for all in the ocean
Beginner, intermediate or experienced surfer, everyone manages to get in someone else's way now and again. If you don't want to look like a kook, you need to know the surfing code of conduct. Read on to maximize wave count and minimize hassles in the water.
The Golden Rule: Do Not Drop In On Somebody.
The surfer first up or closest to the shoulder (the steepest, best part of the wave) has the right of way. A righthand wave, breaking from right to left (seen from the beach), gives the surfer who is furthest right the priority. Don't take off in front of (or behind, for that matter) a surfer already up and riding. Always look before you take off.
Snaking
If someone is positioned to catch a wave and you paddle around them so you are closer to the peak, you have stolen their priority, and that's snaking.





It's as rude as grabbing the last beer in the fridge when someone has already got their head in there lookin' for it.
Call It
If the wave's going to peel both ways, you can call it 'left' or 'right' so people know which way you're headed. Leave them to work it out for themselves, and they may get it wrong.
Nose Guard
If you surf a shortboard, fit a nose guard, just in case you hit someone. Use a good leash and don't let go unless you really have to. Don't bail - unless its huge, you run the risk of damaging boards and bodies. Learn to roll or duck dive and you'll find it's actually easier and you'll get out the back faster than if you bail.
Paddling Out
If you have to paddle out where others are riding waves (beachbreaks, generally), keep out of the way of those up and riding. Head for the whitewater. This way you don't mess up the face or force them to change direction just to miss you. Watching waves and surfers will help you learn to anticipate situations.
Flags
Check with the lifeguards or beach signs to see how the swimming and surfing areas are flagged. Don't be the one they're yelling at through a megaphone. Bodyboarders can go inbetween swimming flags, surfers can't. Surf in the surfing zone - the lifeguards might do you a favour and keep you away from currents, or they might put the swimming area right where the peak is. Either way, you'll have to deal with it.
Locals
Show respect to the people who surf the break day in, day out, even when it's crap. Don't turn up in a huge group. Don't go hassling them out of the take-off zone or you may find some wax up your tailpipe later on... Watch and learn instead - nothing like local knowledge.
Getting your Fair Share
So how can you get your fair share of waves, with all these people to dodge and all these laws to abide by? The best piece of advice is to walk that little bit further and find a less crowded peak. The waves may not be as great, but you may well catch a lot more of them.
Conveyor Belts
On peaks with a small, well defined take-off zone and lots of people waiting for a turn, a sort of queue system sometimes happens. In an ideal world, the person closest to the take-off point takes off on the next available wave. Whether they make it or not, they then go to the back of the line.




Missed ya wave? Tough. This doesn't always work in practice, but try to suss it out so you don't just barge to the front of the queue, or miss your turn.
Party Wave
When it's small and fun, you may get groups of mates paddling furiously around each other, snaking and dropping in. This is fun - provided everyone understands what's going on!
Fighting
Everyone's heard insults traded, and many will have seen fists raised in the water. Don't descend to that level. Most people in the water won't have a clue what you're fighting about so you end up looking as bad as the other dude. Let it go, there are many waves marching towards our shores, and karma comes around eventually. There will always be the odd person who either doesn't know the rules, or thinks they don't apply to them.
Mistakes Happen
If you do manage to get in the way, try to apologise. You might just get stink-eye, but at least you've pointed out that you didn't mean it, honest! The more experienced you become at reading the ocean, other surfers and particular spots, the less it'll happen. And hey, if someone else does it to you, be gracious about it. At least the first time, anyway!

About The Author
Matt Banks lives and surfs in North County, S.D. and writes for BoardRiderLounge. Visit the Lounge to find great deals on surf equipment and browse the excellent selection of surfwear.

How to Cut Weight For Wrestling! , at 7:07 PM, in

Let's take a look at the typical year for a wrestler. During the off-season, the wrestler is in the gym lifting weights. The workouts are intense. The wrestler eats normally, sustaining muscle, and adding strength to their body. The wrestler might compete occasionally in a tournament or go to a wrestling camp. The wrestler is learning more moves, and skills, along with improved strength. All is good. Things look great for the upcoming season!
Then the season arrives. The wrestler decides to cut 15-20 lbs. to move to a lower weight class, where they will be big, strong, and ready for any competition. The wrestler eats very little, runs a lot (even with plastic suits on), spits, uses saunas, etc. to make weight. The wrestler makes weight. The wrestler has a good season, making weight each week, and binging after each match.





BUT THE WRESTLER COMES UP SHORT OF THEIR POTENTIAL!
The wrestler doesn't understand. He practices hard, really hard! He dropped two weight classes, and makes weight each week. He drills after practice, and works as hard or harder than anyone else in the mat room. He doesn't strength train during the season because he practices so much, and doesn't have the time or energy to work out. Besides, all that hard work in the weight room during the off-season has made him really strong!
Or did it?
If you are cutting weight for wrestling, and want to be the BEST your potential will allow, make sure you:
1. Keep Up Your Strength Training
During the off-season you want to work to gain as much strength as possible. I recommend training 3 times each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.
2. Eat More Frequently
Don't starve your body to make weight! If you starve your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.
3. Give Your Body The Correct Amount of Calories
To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories you need to consume each day.
4. Eat a 40-30-30 Ratio
Now that you know how many calories you need to cut weight and still keep your muscle and strength that you've built up, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you don't have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.
5. Don't Jog excessively If Your Goal Is To Make Weight
Nothing is more grueling than a tough high school or college wrestling practice. You shouldn't get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.
6. Don't Dehydrate
In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Don't weight until two days before, and get drastic in your weight loss system.
7. Stay Away From Sugar
Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on the form of grape juice or apple juice within 20 minutes of your strength training session.




This replenishes the body's glycogen stores and helps with recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.

Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. To get your free copy of his '63 Strength, Conditioning and Nutrition Tips for Wrestlers' e-book go to http://www.UltimateWrestlingStrength.com

How to Strength Train For Wrestling! , at 7:05 PM, in

"If I could sum up strength training for wrestlers in 5 easy steps, here's what they would be..." 
 
1. Train the Posterior Chain 
2. Increase Core Stability 
3. Work the 'Leverage Areas' 
4. Strength Train Year-Round 
5. Always Use Progressive Resistance 
 
 
--------------- Train the Posterior Chain --------------- 
 
The posterior chain is a group of muscles that work together. It is comprised of the mid-back, lower-back, glutes, hips, and hamstrings. The posterior chain muscles work together like a rear-wheel drive 'muscle car.' 
 
When you strengthen the muscles of the posterior chain, you have more power to use against your opponents. Make sure you don't neglect any of the posterior chain muscles when strength training. You should strive to make each area strong so that there will be a direct carry-over effect on the wrestling mat. 




 
 
---------- Increase Core Stability ---------- 
 
In order to be fast, strong and powerful on the wrestling mat, you must have a strong core. The core is the area from just below your chest to your hips. Wrestlers typically don't train the core correctly. 
 
Here are some pointers to make sure you are training the core for optimal wrestling performance. 
 
o Train the lower abs first 
o Train the obliques next with a twisting exercise 
o Train the full abs last with traditional exercises 
o Always train the abs last in your workout 
o Never allow anyone to hold your feet or ankles 
o Train abs slowly - hold for 2 seconds at the top 
o Keep your lower back strong 
 
 
---------- Work the 'Leverage Areas' ---------- 
 
Wrestling requires increasing leverage against your opponent in order to gain the advantage. This requires strengthening muscles that will help you increase your leverage. 
 
Wrestling is one of the few sports that needs strong biceps in order to gain an advantage. Since most guys love to train their biceps, this is usually not hard to get wrestlers to do. 
 
The medial deltoid is the muscle on the sides of your shoulders that allow you to raise your arms straight out to the side. This area is very important to gain leverage. 
 
Get your medial deltoids stronger to increase your ability to turn your opponents. We all know that the neck is important for wrestlers as well. The neck is supported by the trapezius muscle. This muscle will help wrestlers by adding strength and leverage ability to the neck area. 
 
 




---------- Strength Train Year-Round ---------- 
 
The problem I find with many wrestlers is that they neglect strength training all year long. 
 
BIG MISTAKE! 
 
The off-season is when wrestlers need to keep up their strengths and work on their weaknesses. During the off-season, I like to have wrestlers strength train 3 days per week. Wrestlers who do proper strength training during the offseason will have a distinct advantage over their opponents. 
 
In-season strength training is even more important! 
 
Many wrestlers drop their strength training once the season begins. They insist that they don't have time or energy. You must strength train during the season to 'hold on to your muscle.' Between the long practices, tournaments, matches, and weight-cutting, your body will quickly begin to over-train. This is when your body will begin to use its own muscle for energy. 
 
The result is a weakened body, that is more likely to get injured, and not wrestle as well. 
 
During the season, I have wrestlers cut down their strength training to 2 days per week. If you don't listen to anything else I tell you, remember to always keep up your in-season strength training... especially if you're cutting weight. 
 
 
---------- Always Use Progressive Strength Training ---------- 
 
The key to making your strength training effective in order to wrestle better is using progression. This means that you should always strive to do more in each workout than you did in the last workout. 
 
This is because the muscles require you to challenge them so that they can get stronger. If you always do the same thing in your workouts your muscles have no need to get stronger. 
 
The one exception is In-season strength training. During the wrestling season, you should choose a weight for each exercise and keep up the same number of repetitions throughout the wrestling season. 
 
You want to simply maintain your strength during the season. 
 
During the off-season you must keep your workouts progressive. There are a number of ways you can do this: 




 
o Add weight but keep the reps the same 
o Keep the same weight but add reps 
o Do the same workout in less total time 
o Add intensity techniques ie. forced reps 
o Add an extra set 

Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. Be sure to get your FREE copy of his '63 Strength, Conditioning and Nutrition Tips for Wrestlers' e-book at:
Ultimate Wrestling Strength!
http://www.ultimatewrestlingstrength.com

Train to Jump Higher For Volleyball , at 6:59 PM, in

Having the ability to jump high in volleyball is important for the purpose of blocking shots and executing spectacular spikes. It does not matter if you are short or tall, everyone can benefit from adding a few more inches to their vertical jump. To train to jump higher requires a few basic principles you must follow to achieve your goal.
When you undertake a jump program you need to keep in mind that it can take months before you can see some real gains. Consider this as a long term program and not a quick fix and you will have a better chance to succeed. A side benefit of training to jump higher is you will be able to accelerate faster from a dead stop when you need to change positions.
If I were to pinpoint one key thing that would help you jump higher it would be stronger legs. The legs are what propel you upwards off the court be it wood or sand.




So you need to strengthen the thigh and hip muscles as the first priority and next would be the calves.
Squats and dead lifts are the two most important strength exercises you should be doing, not only will they strengthen the thighs but you also get a whole body workout. Calve raises are needed for the lower legs. If you are just starting out at trying to jump higher, do the strength building for at least a couple months.
The next thing that you need to work on after the strength building would be explosive strength. This is accomplished by doing plyometrics which involve various jumping exercises done explosively. Not only will this help you jump much higher, this will also help your acceleration from a dead start. Plyometrics are stressful to your joints and it is recommended not to do these more than two or three times per week.
It would be best to find a good program that would show you how to train correctly so you can focus on doing the right things.




Do not expect overnight results as this is a long term commitment but if you want to jump higher these are the things that you must do.

Discover how to Jump Higher by using the methods shown at http://www.squidoo.com/vertical-jumping. Tim Archbold's lifelong interests are fitness training and health

Jump Higher Tips - Simple Jump Higher Tips to Really Increase Your Vertical , at 6:57 PM, in

This past weekend Casey Patterson and Ty Loomis won the AVP beach volleyball tournament.  Casey Patterson represents Utah in the AVP pro tour but he's not the only one.
How many professional beach volleyball players come from Utah?

The list of Utah volleyball players turning to the beach and moving to California is growing each year.  The most famous is Jake Gibb who moved to California after dominating the outdoor sand volleyball scene in Utah.  Casey Jennings also played volleyball at BYU before he moved to CA to play pro. 

There are some big names in the AVP from Utah but there are many up and comers that are trying to make it in CA in the AVP.  Bryan Stewart won the 2009 AVP Young Guns tournament and qualified for the AVP in his first year trying to make it in the pros.  Daniel Dalenhese is another guy from Utah that has qualified in the pro tour.




The winners of the wasatch beach volleyball tournament will be competing against the pros next month and might add to the already qualified Utah players.
With so many Utah players on the tour it's surprising that Salt Lake is not a stop on the tour.  Utah has a lot of very skilled beach volleyball players even though it's an inland state.  Look for some of the local players moving to CA to take on the best.  Keep an eye out for Mike Nelson, Joe Hillman, Taylor Evans, Cade Orvin, Matt Heyes and many more that might surprise you in an upcoming AVP event.

Click here for more on how to play beach volleyball and check out some essential beach volleyball equipment.

Triathlon - Basic Equipment Requirements , at 6:55 PM, in

A triathlon is one of the most demanding sports there is, but the sense of accomplishment and achievement experienced once you've completed one, far outweighs the time, effort energy and dedication required for it's preparation. Not to mention the long term bragging rights!
Once you've decided to compete in your first triathlon, you will need to put your money where your mouth is and commit by purchasing the gear required. Once all the equipment has been bought, there is no going back, well there is but the guilt associated with all that equipment rotting away in your garage staring you in the face every time you go to mow the lawn could be overwhelming! So, you've committed. What do you need. Well, here is a general rundown on the equipment required.
The Swim
Typical requirements for the swim are a cap, swimming goggles, a nose clip and a swim suit or wetsuit.



Generally, participants are required to wear a swimming cap provided by the event organizers, they are usually bright in color for safety reasons and can be different colors to signify different categories.
Ordinary wetsuits designed for snorkeling etc will not provide optimum benefits in a triathlon because the sleeves restrict the arm movements to prevent a comfortable stroke during the swim. Triathlon wetsuits are customized to the needs of a triathlete and include softer, more pliable rubber around the shoulder area, or are sleeveless. they also have longer zippers and can have wrist and ankle zippers to facilitate faster removal during the transition. Triathlon wetsuit also have a smooth delicate surface to reduce water friction and allow a faster speed through the water.
The Cycle
The obvious main component for the cycle is the bike. The triathlon bike is a variant of the road bike and the most significant difference is the addition of tri-bars or aero-bars. Because triathletes cannot draft as can be done in cycling events, aerodynamics plays a large part in the cycling leg of the triathlon. Frame tubes are oval rather than round and the wheels may have fewer spokes or even be carbon fibre tri spokes or discs. Tri bikes are very similar to time trial bikes.
Tri-bars or aero-bars are handlebars designed to reduce the wind drag on a cyclist. They are attached to the handlebars and have rests for the riders forearms while the hands are stretched forward to hold the center bars. This keeps the elbows closer to the body and lowers the torso to allow for better aerodynamics.
Triathletes tend to become obsessed with aerodynamics in their quest to improve speed and performance with the result that manufacturers are concentrating more and more on improving triathlon bikes for the disconcerting triathlete. Of course, other equipment required include the cycle helmet, the cycling clothing and triathlon shoes.
Triathlon shoes are similar to cycling shoes in that they have automatic binding cleats that allow them to clip into the pedals. Tri shoes are optimized for this approach in that they may be padded to allow the athlete more comfort while not wearing socks after the swim, they may have holes in them to allow the water from the swim to drain easily, and may have only one or two Velcro straps instead of three to allow for ease of fastening while cycling.
This is just a general view of the more obvious equipment required to compete in a triathlon. Of course, to begin, you don't need the most expensive bike with the carbon fiber frame or to have your brake and chain cables running inside the tubing, these modifications are for a later date when you too have become obsessed with shaving seconds of PBs.



For now, decide you are going to compete in one, target a specific triathlon as your first, and arrange a training schedule to suit. It is a good idea to join a club as training with others will allow you to learn and get you out on those days that you would prefer to sit in front of the telly than go on a 40k cycle. Above all, have fun. Good luck and ENJOY!

Dec B owns and runs http://www.triathlon-bikes.com which provides access to triathlon and iron man training advise and products. We provide listings of new and used triathlon bikes available for sale to the aspiring athlete

Triathlon Training Tips For All Levels of Triathletes , at 6:53 PM, in

Whether you are a seasoned veteran or a beginner triathlete, the following triathlon training tips will help you have a better race day.
Triathlon Training Tip #10
Train on the Bike you Race
One thing you must do is train on the bike you will use on race day.You don't have to have the most expensive bike at the race as long as you are comfortable on the one you use. Don't spend months training on one bike and use a different one for the race.
Triathlon Training Tip #9
Invest in Good Shoes
Spend the money on a good pair of shoes from a store that specializes in running. The expert employees will be able to fit your feet with the perfect shoe for your gait, foot shape and race ambitions. You will be on your feet for a good portion of the race so be sure to be comfortable.
Triathlon Training Tip #8
Train for the Water you will Race In
If the triathlon has an open water start, practice in open water, rather than the pool. The more you practice in the conditions you will have at the race, the more prepared you will be on race day. If you are racing in the ocean, you may encounter choppy waves. To combat the chop use shorter strokes , then longer, more efficient strokes once the water smoothes out.




During your training, focus on your swimming technique because this will make the largest difference in your results on race day. Make sure your breathing, kick, body position, and arm rotation are in the proper form.
Triathlon Training Tip #7
Train for Transitions
Training for transitions can save precious minutes on race day. Time how long it takes to change from your wetsuit to your cycling gear, then find ways to decrease this time such as stepping out of your wet suit while fastening your helmet, or putting your feet in your cycling shoes while they are already strapped into your pedals. You should grab your visor and race number and put it on while running out of T2. Why stand there and put it on.
Triathlon Training Tip #6
Don't Over Train
It is easy to get swept up in the excitement of training for a triathlon, but don't forget to plan days of rest in your training program. On race day, your adrenaline will help carry you through. Don't risk injury for a few extra hours of training. Be sure to rest your body and you will be much better off for it.
Triathlon Training Tip #5
Train For The Length of Race You Are Running
If you are running a sprint triathlon, train for speed not endurance. Interval training is a technique you can use for the type of all out racing you will be doing in a sprint. Introduce shorts intervals of running, cycling, or swimming at an increased pace, then slow your pace until your breathing has recovered. Repeat this technique during your training and you will get faster.
Triathlon Training Tip #4
Vary your Workout
If you normally train indoors, head outside for a trail run.
You need to provide yourself with a change every once in a while so your mind does not become bored with the same regimen day in and day out.
Triathlon Training Tip #3
Lubricate Your Body
Lubricate all contact points on your body with any number of commercially available body glides. You can find these at any fitness or running store. There is nothing worse than getting off the bike with a rash and then running for miles.
Triathlon Training Tip #2
Fuel Your Body
Running and bike stores stock an array of energy gels, drinks, and supplements. Energy gels and blocks are easy to carry in the pouch of a fuel belt and will keep your energy level high and your performance at its peak on race day. Every body has different needs so it will take some experimenting to figure out what works for your body.
Triathlon Training Tip #1
Slow and Steady Start Wins the Race
Many people have burned out midway through a race because they started out too fast. Since the first leg of a triathlon is in the water, plan to train and swim at a steady pace that you can sustain.



You should train for the exact strategy you will use in your swimming portion. When entering the water, you should run until the water reaches knee-level, as this will maximize your efficiency. Prepare yourself mentally for the psychology of the other racers. Many of the racers will be sprinting from the very beginning of the race. You should stay relaxed and maintain proper breathing while building into your rhythm. While other racers will try to align themselves as close as possible to the first buoy, you should not follow the pack. Instead, feel comfortable starting outside, and then eventually come into the line as you near the first buoy. You can use the faster racers to make your swim more easy by drafting. While not legal for the bike, it is very legal and beneficial during the swim. As the faster racer passes by, slip in just behind them and you can feel the difference in your effort. Do not try and keep their pace, but instead stay with them only until you lose the benefit of their draft. By not over-expending energy in the water, you will be refreshed for the cycle and ready to go.
Training for a triathlon is an exciting, rewarding experience. The proper training and equipment can ensure that you finish strongly and safely in your next triathlon. I hope this triathlon training advice will be of some use to you.

You can find resources and triathlon training tips for beginners and experienced triathletes here.

The Overtrained Triathlete , at 6:49 PM, in

Being an overtrained-ironman is so common that most first-time ironmen often leave their best effort out on their bike or run course back home. In some case they even leave much of their energy on parts of the Ironman course just days before the race is to take place.
An overtrained-ironman is usually in for a long day out on the course when Ironman day arrives. Usually about half or three-quarters of the way into the bike the first signs of an energy crash or "bonk" begin to surface. Once the energy drain begins, it's pretty well impossible to get it back. Normally that means the marathon will be a death march.
However, lets take a step back and see what line of thinking causes so many triathletes, or any athletes for that matter, to end up over-trained.
It reminds me of when I decided I wanted to be a marathoner over 35 years ago. The running craze that swept North America was still about 6 years away from really taking off. The very first Ironman race had just evolved from being a topic of conversation between John Collins and his buddies to a race around Oahu that involved less than 10 people.
I started running and never wanted to stop. I thought that every time I took a day off from running, I would lose all that I had gained. One year I ran 364 days, but was married at the time and my wife said I had to take Christmas day off. Against my better judgment I did, but felt sure I would be back to square one in my training.




How screwed up is that line of thinking? I simply didn't know any better. I was one of the first athletes in the country to have an arthroscope procedure on my knee. A few years later I had the other one done. Talk about over-training.
It carried over to my first run at the Ironman in Kona in 1984. The Wednesday before the race I was out running ten miles on the "hotter than Hell" king K. highway. Talk about being an over-trained ironman. There I was burning up energy and getting dehydrated at the worst possible time.
I certainly wasn't the only one who didn't know any better. There were actually many people who were entered in the Ironman that year who took part in a 100 mile bike race in Kona one week before the Ironman. They thought it would be a good tune-up for the real thing.
Right.
We were not the only ones who went in way over-trained. There were around 100 Japanese entered in that same race and every day right up until Ironman weekend huge packs of them would head out on the King K. Highway for a 60 or 70 mile ride in the heat of the afternoon.
Much has been learned about the importance of resting and tapering in the quarter of a century since that Ironman in Kona. Now there are coaches, books, and many experienced Ironmen to fall back on for advice and direction. Back then the Ironman was so new there was nowhere to turn for help.
Still, I can guarantee you that you can go to any Ironman race in the world and drive out on the bike and run courses in the last few days leading up to the Ironman and see people putting in a last 100 km bike ride or 10 mile run. There will even be people out there plowing through the entire swim course just days before the race. It never fails.
There are many reasons why this always happens. First of all, many people train all on their own and really have nobody to guide them as far as how to train and how and when to rest. Others do it because they have not been training as much in the past month or so and actually start feeling really good, so they figure it won't hurt to pound out one last bike ride.




In reality what they end up doing is ruining the taper effect and becoming an over-trained ironman.
Some do it because they simply can't sit still and relax and have to find a way to get rid of all the excess energy. Actually, there is no excess energy. You will need all that you have for race-day and the more that can be saved, the better you will perform.
The ideal lead-in to the Ironman seems to be at least a four-week taper. The last of your big training weeks should be all done in the final month leading up to the four-week taper. From that point on, it seems to work best if training is cut down by 15%-20% every week until Ironman week arrives. It doesn't mean your usual training intensity has to be lowered, but the time actually spent training should be less each week.
By the time the final week before Ironman day roles around rest should be your best friend. Try out the water where the race will be taking place, but there is no need to swim every single day of Ironman week or to swim the entire course. Maybe on Wednesday take your bike out on an easy 20 or 25 km spin and make sure everything is mechanically sound. That same day, or Thursday at the latest, you could perhaps go out on an easy 6-7 km run early in the morning before the heat of the day begins. Basically, that should be it until race day except for Saturday morning if the race is on Sunday.
Pretty well all the rest of Thursday and all of Friday should be for rest. Dave Scott was a great believer in doing a little bit on the day before the race just to keep lose for the race and get rid of any excess fluid from all that hydrating you should have been doing for the days leading up to the race.
All you need is a 10-15 minute swim and an easy 10-15 minute run. Most likely your bike will be checked in or else you could do a short 15 minute bike as well. Do 6-8 15-20 second sprints at faster than your normal training pace. Take 2 minutes in between each short sprint and swim, bike, or run easily in between each one and that will be it. Mark Allen calls them "Pick-ups," and strongly believes in doing this the day before any race. I started to do pick-ups before 10km races, marathons, and Ironman races for the last 10 years that I raced and it worked great.
Before I learned better, I would always take the day before any race off completely. The main benefit of doing those very short sprints the day before the race is to remind your body what will be expected of it the next day. If you are "completely" inactive for days leading up to the race your body may tend to stiffen up. So there is a happy medium between over-training and being properly prepared.
It's important to keep in mind that in the last month leading up to an Ironman there is very little you can do to make your endurance better. That is something you will not get in the last month if you do not already have it. It is simply too late. Endurance is built up over months and years, not weeks.




If you can keep this in mind it will go a long way toward preventing you from becoming an over-trained ironman.

My name is Ray and I've been an endurance athlete for over 25 years. I've competed in over 30 marathons, 2 --- 50 mile races, 14 Ironman triathlons and countless shorter races. I have been working hard on a brand new blog that you might find interesting.
http://www.ironstruck4triathletes.blogspot.com
I've also created a website called "Ironstruck." The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman.
come for a visit...... http://ironstruck.ca also.."Ironstruck" the book, has been published online and can be viewed there.
It is available in paperback or download and may well be the most valuable Ironman Triathlon guide you might ever purchase.

Should Young Hockey Players Do Plyometric Training? , at 12:40 AM, in

This will be a fairly short article, because I really don't think young athletes (under the age of 12 or 14) need to do plyometric training. Now I can hear you saying, but won't that improve their power and speed. Yes, it probably will, but so many sport coaches get carried away with plyometrics that the risk of overuse injury far outweighs the benefits.  And, as I have said before, I have yet to see a 12 year old miss out on that multi-million dollar NHL contract because his vertical jump was not good enough. 
 
I have heard some coaches justify their objection to plyometric training, saying that it is dangerous for a young athlete to jump over anything higher than a curb. Have you ever seen kids playing in a school ground - jumping off the monkey bars, running, hopping, rolling, squatting, lunging - it is all there and within my favorite training context for young athletes, PLAY! 
 






If you are creating a fun workout for your youth hockey players, I have no problem if it contains some jumping activities, just do not get carried away and keep your mind on the long term development of these young people rather than winning the tournament next weekend.
 
Let's face it, your athletes are going to jump, so why not teach proper form for jumping and landing. Not only does this help their movement efficiency, it can also reduce the risk of ACL tears, even more important if you are working with soccer or basketball players. Teaching a young athlete proper jumping mechanics gives them a tool that they will use throughout their career.  Here are the key points for jumping:

• Teach the athlete to keep their knees in-line with their ankles as they jump and land - do not allow the knees to pinch inward when they are landing or initiating the jump.
• Upon landing the balls of the feet will land first, followed immediately by the rest of the foot as the athlete 'sits' back slightly in the hips.
• The athlete should jump with the full foot coming into contact momentarily. If the athlete lands and jumps from the balls of the feet, they are using a quadriceps dominant pattern and reducing the use of their glutes (butt). This is thought to be a contributing factor to non-contact ACL tears, not to mention that fact that the glutes are a huge source of acceleration power.  Want to improve your young athlete's power?   Teach him or her to use the glutes.

Finally, keep the volume low and continue to focus on technique.  If the hockey player is practicing the skill with poor form, then they are hampering their development by reinforcing poor mechanics.  Begin with 2 sets of 5-10 jumps, build up to 4 sets of 5-10 jumps.  Incorporate these sets into your dynamic warm-up, active rest between drills and cool-down.

Fitness Coach Maria L. Mountain, MSc, CSCS is the owner of Revolution Conditioning in Ontario, Canada (http://www.hockeytrainingpro.com). She works with Olympic, professional and amateur athletes to help maximize their sport performance while minimizing the risk of injury. Want to take your hockey training to the next level? Register for the free hockey training mini-course at http://www.hockeystrong.com

Golf Bunkers - Super Ideas and Suggestions For Beginners - Golf Advice , at 12:38 AM, in

Most greenside golf bunkers you will find have greater banks than fairway bunkers have, so you will require a good height to your shot and a very short distance.
Remember with a bunker shot one can not ground the club in the sand when addressing the ball, including not touching the sand before you play your stroke. If you do either you will be penalized two strokes in stroke play or in match play the penalty is loss of a hole.
Before playing your shot, move to the back outside of the bunker and take a few practice swings as if you were in the bunker.
Access your line of target, stand with your feet apart, make sure to have your stance and club face open.
Have the golf ball so it is back in your stance, but not too far back. Always remember the more of a back swing you adopt the greater the distance you will have.
Firm both your feet in the sand to create a solid footing, as you rotate your feet creating a solid footing you will get a feel as to how loose the sand is, and also a guide as how much sand there is.
Make sure never to change your posture. How hard a player should hit down into the sand it all depends on the texture and depth of the sand.





When striking the ball hit the sand approximately four inches before the golf ball. Most importantly make sure to follow through with your shot, this is vital, if you fail to do so your ball will most likely fail to clear the bunker lip. Don't apply brute force as an attempt to blast the ball out will only cause all kinds of problems, Try and imagine the club head travelling on a U-shape into and through impact
By hitting the sand approx the four inches before the golf ball and making sure to follow through, the club should slide under the ball and should therefore have a lot of spin in the ball preventing the ball from rolling too far.
Finally always remember when in a golf bunker to smooth out the foot marks and any other marks with the rake provided.




Failure to repair a golf bunker is as with any damage to the golf course is unforgivable. If there is no rake available try and use your club to smooth out the marks best as possible.

For further tips and advice for beginners to the game of golf visit golf cart bags review site

Are You a Puller? , at 12:36 AM, in

The pull shot is a very frustrating habit that forms and is caused by the clubface being square at the point of contact, in relation to the swing path. Some other causes are the position of your ball, being too far forward in your stance or it may be that you have a open shoulder line.
Ok, so let's look at how we can fix or improve your golf swing. If the ball is too far forward in the stance, your shoulders will be not correctly aligned, thus causing a out to in swing path and having a closed club face at point of contact. Hence with a open shoulder and closed face a pull will be played.
These problems are easily fixed because they are generated in the setup process. If we move the ball back in stance, (relative to club choice), and square our shoulders down the target line we then aim the clubface at our target.





This will eliminate an out to in swing path and see our pull disappear. All this without even swinging a club. Great game.
Right now let's look at the actual swing. The pull is generated in our swing from the body moving much quicker that the rotation of the arms. By this we mean turning or twisting the body prior to the forward swing of the arms in an effort to generate speed.
Our fix for this is to have a conscious arms generated swing motion so that we consciously begin our swing motion with our arms. If we lead with our lead arm the body will subconsciously follow. Our earlier article on the inside out swing path will also help considerably.
Another little drill to help here is to place your lead foot closer to the ball than your trailing foot and keep your normal swing .




This is like a over exaggerated in/out swing. With this swing path and setup stance the clubhead will square up at impact and your pull will be gone forever. I hope this will improve or fix your golf swing and allow you to drop shots with each and every game.

Tony has put together a excellent array of articles and tips on how you can fix or improve your golf swing and game. Check it out here http://fixgolfswingnow.blogspot.com/

How to Learn to Golf - How You Can Get to Playing Well in Just 30 Days! , at 12:34 AM, in

Do you want to know how to learn to golf? Golf is a great game that can be shared by friends, family, coworkers, etc. The great thing about golf is that it is a wonderful way to get your mind off of the things that stress you out, and just concentrate on a fun game. The thing is that when you go to a golf course for the first time you do not want to make yourself  look too bad, so in order to do this you need to have a basic understanding of the golf swing and how to play golf.
The first thing that you need to do is focus on a good setup, stance, and grip. These three elements are vital to hitting quality golf shots and shooting lower golf scores. The grip is very important because it is your only connection to the golf club, so getting it right is vital. In addition to this you need to stand with a good posture, with your feet shoulder width apart.
The next thing that you want to do is focus on a good backswing.







In order to do this you need to create some resistance between your upper and lower body. The way to do this is to take the club back with the shoulders, arms, and hands moving in one motion, while the lower body stays fairly quiet.
If you want to know how to learn to golf then this is a good starting point. The best thing that you can do is pick up a guide on golf that you can start reading instantly, and will teach you a simple way to swing the club. This is what I did, and it has made me a much better player.

Do you want to bomb your tee shots and shoot lower scores? Before the Simple Golf Swing System I Was a 7 Handicap, Usually Shooting around 78.




After the Simple Golf Swing System I took 5 Shots Off My Scores and Am Now a 2 Handicap! Read My Story and Learn How You Can Achieve The Same Results By Visiting http://swing-a-golf-club.blogspot.com For Instant Access!

"Ace" - Not Just a Card in a Deck , at 12:32 AM, in

The Ace may be a high playing card in a deck of cards but it is also a most coveted prize in the game of golf. The Ace or proverbial hole in one is considered an eagle on a par 3, which is the more common par for an Ace or hole in one to occur. FYI - a birdie is the golf terminology for one under par and an eagle is two strokes below par, either of which is a substantial accomplishment on any golf hole. On extremely rare occasions, a hole in one has also been recorded on par 4's, which would be considered a double eagle or Albatross ( three under par ), as affectionately called in the United Kingdom ( England, Ireland and Scotland ). In most extremely rare occasions a score of one has been recorded on par fives, and I'm assuming the score would be considered a triple eagle or double albatross. If there is an official name given for a hole in one on a par five I am not privy to it because of the extreme rarity of the occurence. The Guinness Book of World Records notes a number of holes in one on par fives as does Golf Digest archives on occasion.




I can attest from personal experience that beside the skill factor there is some luck involved in achieving a hole in one. I've been playing golf for over 30 years and have come so close to a hole in one on at least a dozen occasions. My ball has landed within 12″ of the cup and has also ended up within 1/2″ to 3″ on at least 6 of those occasions. The reason I mentioned some luck is involved is that one time I was playing with a relatively new golfer that was probably a 30 handicapper ( average score in the 105 range ) and at the time I was a 12, and he hit his tee shot well off line on a par three hole of approx. 125 yards. The ball hit a tree, well off to the side of the hole, and rebounded back onto the green and went in the hole. I would consider that pretty lucky, wouldn't you agree ? There are a number of other similar tales regarding holes in one but most players who make them are fairly skilled and usually play often.
One time while playing Marine Park Golf Course in Brooklyn I was on the 14th hole par five, which runs adjacent Flatbush Avenue. The hole is approximately 514 yards from the tee location we were playing that day. I hit a drive flush and launched it about 300 yards down the right side of the fairway. I was a fairly long hitter at the time and I knew I could reach the green in two with a five iron for my second shot. I waited for the group in front to clear the green and hit another one on the screws and I knew the ball was heading for the flag and the cup. The group in front was part of the Marine Park Golf Club, which I belonged to at the time, and they were waving and cheering so I thought the ball may have gone in. When I arrived at the green a few minutes later the ball was sitting about a half inch from the cup and a double eagle.



I had a tap in for an eagle but a double would have been much more rewarding for me than a hole in one because it is more difficult and a rarer feat to accomplish. I also came within a foot of a double eagle on a 275 yard par 4 one time but once again it was not meant to be. My goal is to get that elusive "Ace" before my 60th birthday, which is a few years away. I wish all you new and seasoned golfers alike the Best of Luck with achieving your "Hole In One". Happy Golfing to All !

My name is Mike D'Auria and I grew up in the Canarsie section of Brooklyn. I started playing golf when I sustained a severe hamstring injury playing softball about 30 years ago and have never looked back. It is a great game and I enjoy it immensely. For more valuable tips and golf info visit http://www.guideforbeginninggolfers.com

I Watched My Golf Ball Slice Away Into the Distance , at 12:30 AM, in

How many times have you, like me, stood on the tee, chosen the correct club, addressed the ball taken a good swing then stood amazed as you watch the ball slowly but ever so increasingly slice away into the distance?
I dare say at one time or another we have all suffered the embarrassment of a golf slice, and then had to suffer the constant ribbing from our friends in the clubhouse afterwards.
This is certainly true for me and the usual way I try and cure the golf slice is to visit my local driving range, and hit off a basket or two of practice balls. Most of the time this does the trick, and I can go home safe in the knowledge that my swing is back to its pristine condition. But not always!
The problem with practising at a driving range is it can sometimes be better for my ego than it is for my actual golf swing.




I often go home remembering the few really good shots I made, while conveniently forgetting the dozens of mediocre, poor or even down right lousy shots. Ring any bells?
And that's the problem in a nutshell. At the driving range you can hit as many balls as you want to make that one really good shot. On the golf course you have just one golf ball!
I've often found the brilliant tee shot I developed at the driving range didn't exist on the golf course.
The other option of course, is to book a couple of refresher lessons with the golf pro, but these can work out expensive and take weeks to cure your golf slice.
Or, if you're like me, you start to doubt the clubs you own and begin buying newer ones in the hope of solving the problem.




So either I spend my time at the driving range, pay a golf pro for extra lessons or buy a complete set of new clubs when all I really want is a quick and effective way of curing my golf slice that won't cost me a fortune and that actually works.

Why not take a look at my blog http://informationreviews.blogspot.com

The Shot Routine - How to Get "In the Zone" During Every Golf Shot , at 12:28 AM, in

This is the most important part of learning the mental game.
It is what we need to continually repeat and practice to become better players. It enables us to go into a concentration zone on demand, during our rounds and practice. Watch any of the top players in the world and they have the same approach to EVERY shot, which optimizes their chances of playing it as they intend. The shot routine enables us to switch from being relaxed and enjoying where we are and what we doing, into a highly focused state which connects us with the shot required. With practice, entering "the zone" can become an automated process. There are many drills and processes we can go through to improve the way we play the inner game, but the shot routine provides us with the structure and the triggers.
Most negative interferences in the execution of a shot happen before we start the back swing. The routine takes us away from any negative thoughts and reminds us to be in a positive state of mind.






Our routine will lead to increased confidence for each shot, by knowing that we are subconsciously visualizing, setting up correctly and positively committing to the shot. The more we practice this routine, the more acute our powers of positive visualization will become and the closer we will get to executing the desired shot. But we need a post-shot routine also (and this is why I like to call it "The Shot Routine"). We need to get into the habit of being non-judgmental towards the outcome of the shot, whether good or bad, and thus move closer to removing the emotional ups and downs of golf which negatively affects our performance.
The Pre-shot Routine:
The aim of the pre-shot routine, is to get as prepared as you can be for executing the golf shot you intend to play. Reducing all possible variables before making the back swing will give us the confidence to perform better. There are many ways to play a golf shot, but the important thing is to visualize and commit to the one we have chosen. The more we can commit to a shot, whether it is the right one or not, will always result in a better execution. We can actually play the shot during our rehearsal, seeing the ball flying to its target and feeling the swing required to make that happen. This process does not require any skill at all, it's simply committing to the routine and committing to the shot. There is no excuse for not doing this as well as the top players in the world. It trains the mind to keep you in the present moment and thinking about nothing else but the how you want to play the shot at hand. The more precise you can be with your routine, the more focused on it you will become and the less distracted you will be. If you include two practice swings and two glances at the target in your routine, then try to repeat this every time.
Here is my suggestion for a sound pre-shot routine for a long game shot:
1. Analyze and determine the correct shot to play. The most important thing here is to get a clear picture of the shot and determine the best club to execute it. See the shape of the shot in the air. You need to see it as vividly as possible. Pick a clearly visable spot on the horizon (or green) where you want the ball to start.
2. Now feel the shot with 2 practice swings. With each swing, see the ball flying to its target. This lets you feel what your body needs to do to execute your visualized shot. This exercise is also increasing your commitment to the shot, reducing doubt and negative images. We get to feel and look at what we want to happen. If you have no plan, it is easy to have doubt.
3. Now get aligned. Alignment is a fundamental of the game we must continually practice. Poor alignment will lead to poor shots no matter how positive your visualization. It can be helped greatly using the following technique. From directly behind the ball, close one eye and pick a spot (one that you can clearly see), 6 inches directly between the ball and your target-line (where you want the ball to start not finish).
4. You are now ready to execute the shot you have visualized and rehearsed. Start by setting the club down so the face is square to your spot. Now set your feet so you are square to the club-face and your spot. Your body will now be well aligned. Center yourself and feel balanced and connected to the ground. Feel athletic and ready for action.
5. Take two deep breaths and feel relaxed. You can now be very confident you are set up to the target correctly and you have committed to your shot. Take a glance at the target seeing your shot and then look at the ball. Do this twice. Try to have that picture of the target and the shot in your mind's eye.
6. Now make your swing focusing on nothing else but making a good strike on the ball. Having the image of the shot and the feeling associated "pre-programed" will give you a much greater chance of hitting it.





So to summarize the pre-shot routine, the steps are:
Analyze
Visualize
Feel
Commit
Align
Center/balance
Execute

For more mental game tips and advice please visit http://www.golfstateofmind.com

Is There Any Easy Horse Racing Handicapping System? , at 12:24 AM, in

Looking for an easy horse racing handicapping system? Finding one isn't very hard to do. There are many people who claim they have found an easy way to handicap horse races and to find winners. Those systems are for sale all over the internet. But betting on horses is a risky proposition that should not be taken lightly. It requires a lot of skill if you want to make a profit from your bets. Therefore, while you may find a system that is easy, it is difficult to find an easy system that shows a profit.
Before we go any farther, let's clarify what making a profit from betting on horses means for the purposes of this article. Making a profit from your horse bets means that for every dollar or pound you put into your bets, you get that money back (return of your investment) and also make a profit (return on your investment). We'll refer to that return on your investment as your ROI. It may be expressed as a percentage, such as 10%, or an actual figure, such as $10, or 10 pounds.





While you read all the different claims for the horse racing systems out there, ask yourself this simple question, "If anyone really had a surefire and easy method of making a fortune from the horse races, why would he or she sell it?"
That may help you to come back to reality and to realize that no one is giving away the goose who lays the golden egg. On the other hand, in any pursuit in life, there are people with varying levels of expertise who are willing to teach you how to do something because teaching gives them satisfaction and it is a more reliable source of income. That is what the people who are honest and who sell horse racing systems with a money back guarantee are doing.
1. They will readily admit that it will take some effort on your part to learn and apply the lessons of the system.
2. They will also warn you that you probably won't get rich and that gambling on horses is a risky business for anyone.
3. Most importantly, they will offer a full 100% money back guarantee with no questions asked. Not after you workout their system on a certain number of races and prove that you lost a fortune in bets, that is no guarantee at all. If anyone has a product that they truly believe in and have faith in, they will give you that 100% money back guarantee.
Yes, there are good horse racing systems out there. No, they will not make you rich over night. Yes you will learn some good handicapping tools from them. But nothing comes that easily in life, including truly learning how to handicap horse races and make a betting profit, a positive ROI.

The most consistent horse racing systems have to have the basics and a handicapper must understand the basics.




I have been around horse racing for 50 years including as an owner. Without the basics the rest is not going to do any good. If you want to learn how a horse owner and insider handicaps just go to http://williewins.homestead.com/truecb.html and get the truth.
Bill Peterson is a former horse race owner and professional handicapper. He comes from a horse race handicapping family and as he puts it, "Horse Racing is in my blood." To see all Bill's horse racing material go to http://williewins.homestead.com/handicappingstore.html, Bill's handicapping store.