Benefit Of Stretching

Some of you are probably asking what is the difference between the two forms of stretches or why does it matter. I want to help you understand the importance of proper stretching and the difference between these two styles. It could be the difference between a winning performance on the field or court and a slow start to a big game or even worse a big injury during a game.

Static stretching is a slow stretch. Usually, you hold the end position from 10 to 30 sec. or so. An example of these stretches we are all familiar with is the partner holds, where you bring a leg up in front, the partner holds the foot while standing in front of you, you hold for 10 to 15 seconds. Or sitting on the ground with your legs spread apart and bend at the waist to try to touch your head to your knee. These are examples of static stretching. This type of stretching is not the best way to stretch a muscle and it limits the amount of force output athletes can produce once they are finished. That’s right, after that, you’re actually weaker and not prepared for an athletic event.

You want to perform Dynamic stretching routines, which enable you to get a good stretch of the muscles while performing a certain athletic movement.

Here’s what you want to do before an event.

1) Light warm-up. This could be a light 400 meter or 800 meter jog or skips. Jumping rope is a good warm up. It’s simple and effective at warming the muscles up. To get the same effect for your upper body, while jogging, swing your arms in circles, cross them in front and other directions. Try to bend at the elbows to stretch the back of your arms. (Triceps) 5 to 10 min. to complete.

2) Dynamic Warm-Up. Now it’s time to perform stretching exercises which sort of mimic the movements you or your team will be doing on the field or court. More aggressive Skips, High Knee Runs, Butt kicks,

Carrioca, and other movements whereby you stretch muscles, but at the same time, you are preparing them for what is to come. Should take approximately 8 to 12 min. to complete.

3) Team Drills. Now it’s time to do the drills your team does to mentally prepare for the game. Lay up drills, run offensive and defensive plays, practice spiking drills, etc.

Now, your muscles are ready to start the game at their full potential.

Dare To Wear Sumo Suit

Wrestling is indeed a fascinating sport to watch, be it theatrical wrestling (as we see on TV) or real wrestling (as we see in school meets). Throw in the idea of seemingly obese men in what look to be thongs grappling, about to overpower each other, and you just amp up the fascination. Not a lot of people get to experience being a sumo wrestler. You know you don’t simply have a defeatist attitude when you tell yourself there’s no way you’re ever going to be one, and it doesn’t even have anything to do about not being Japanese; there’s the weight factor as well, of course. I doubt regular folks would be willing to gain all that weight just to pursue sumo wrestling as a career choice.

Unless you have a similar body type, you can’t even experience trying it out for a day. This used to be all true until someone came up with the idea of doing a sumo suit hire. Parties, team building sessions, and other events can now be more happening with a sumo suit hire. You know you have an option of good, clean fun with a sumo wrestling hire.

Basically, this involves a wrestling mat and a pair of inflatable suits designed to make participants look like sumo wrestlers, from the body bulk to the hairdo. To set it up, you need to find a flat surface free of any sticks, sharp objects, protruding objects, or anything else that could poke holes into the suits. To allow for spectators, you need to choose a place that measures at least about eight square metres. Once you’ve found the right spot, unroll the mat in the middle and place the suits on it. To don the suit, you need to step into it a leg at a time with the Velcro side ending up on your back.

After this, you add the neck brace, helmet, and gloves to safeguard against possible injuries. Of course, pretend sumo wrestlers can’t just go at it willy-nilly; there should be rules to prevent any untoward incidents. For starters, participants need to be a certain height (over 150 cms tall) and age (at least 13 years old) to be able to join. They have to remove all accessories before putting on the suits.

There must also be a spotter as they put on or get out of their suits as it’s possible for them to fall over and be unable to get up. Besides sharp objects, sticky and wet substances should also be removed from the chosen area. Wrestling in inflatable sumo suits is definitely a very unique entertainment option. It’s a barrel of laughs to do or even just to watch. If you want your next shindig to be extra memorable, try letting your guests experience sumo wrestling in this super fun way.

Things You Should Know When College Coach Recruiting

College recruiting is very competitive. Athletes and their families who embrace this fact tend to get more and better offers from college coaches. Ultimately it’s up to the athlete and family to determine which approach to take.

Here’s a secret that most families don’t know until it’s too late. College scholarships and roster spots don’t always get offered to the best student and/or the best athlete. They are offered to the best student and/or the best athlete who the college coaches know!

Now that the school year has started, here are 7 things every high school student athlete and their family should be doing to get the best possible offers.

· Academics. College coaches need good students more than they need good athletes. A coach can always make a good athlete a better athlete but can’t make a student better. An athlete can create more playing opportunities by getting a better grade point average.

· Athletics. Coaches want the very best athlete possible. Good athletes train, run and lift in the off season. They make it a point to be bigger, faster, stronger and more flexible. They play club sports at a higher level and may cross train by playing a second sport in school.

· Leadership. Every school and every coach is building tomorrow’s leaders from today’s leaders. Athletes show their leadership ability in school by participating in clubs which tend to build leadership qualities such as mentor/mentee programs, ambassador programs and school tour guides. On the field or on the court they are certified referees or they are coaches for youth sports programs in town.

· Citizenship. Every school is building tomorrow’s citizens from today’s citizens. Athletes who are involved in clubs, aside from sports, make their school environment a better place for all students. Volunteering in community programs also shows good citizenship because this makes the world a better place for all.

· Video. College coaches will always ask for a video. Videos are easier to make now than they were a few years ago. A coach is not going to waste their precious time to come and see an athlete play in a high school game unless they see a video first to determine if it’s worth their time and effort.

· Timing. Recruiting and associated offers start as early as middle school. Families who realize this start early and tend to get more and better offers.

· Time. The recruiting process is very time consuming and very convoluted. If an athlete is serious about playing sports in college, the family should be prepared to spend time every day, every week, and every month to get in front of as many coaches as possible. If time is an item that is short supply in a family’s schedule, they should consider outsourcing the project to qualified marketing service.

Why Competition Is Important

Everyone wants to ensure that they become the best at whichever endeavor, sport, or activity they are engaged in. It doesn’t matter if is in academics, sports or one’s career. If you are engaged in a venture you are passionate about, you will desire to be the best at it.

This psychological compulsion to desire to win in the face of adversity is something that everyone feels from a young stage. Many esteemed scientific journals have tried to determine whether this is due to nature or nurture. All evidence points to this desire being a combination of nature and nurture.

As it stands, competition is something inherent in a person’s life. Competition is good for overall personality development. It has been said that competition is about power and trying to assert it. However, it can also be argued that competition is actually about approval. Power has a wider implication, while competition has the implication of trying to achieve a certain goal.

Many people channel their competitive energy through sports. Children usually find a sport that they are interested in, and this can help to bring out their spirit of competition in them. Whether they want to try individual sports or team sports is a matter of preference for each child. Many schools use plastic medals for children’s competitions because they are economical. No matter what the sport is, children will be able to express their competitive spirit through athleticism.

Competitions help to teach children that no goal can be achieved easily. There are many other people who are trying to achieve the same goals as you, and they are also working hard at it. When someone is not able to achieve this goal, it may initially dishearten them. However, this can also help to teach them about humility and handling a loss gracefully.

In addition, if you are playing an individual sport or competition, you can still learn a lot about can still group behavior. Your training will depend on attaining help from coaches and other people who are also training in the sport with you. This can teach you how to work successfully with many different people.

Many people are interested in the prize that they would get. This is something that motivates a lot of different people, ranging from athletes to employees. For many people, this is a way for them to show the world the goals they have achieved. Awards are permanent and can continue to remind people of the achievements that they have made, long after the occasion has passed.

Athletes often start off by winning local competitions and tournaments, before moving on to national level competitions and international competitions if they are skilled enough. If the sport they are playing is an Olympic sport, then their entire country often tunes in to watch every move they make in. Olympic athletes often hope to win the gold medal.

Employees also strive to contribute to the continued success of their companies. Many companies utilize an Employee of the Month award to maintain office morale. There are many awards and medals for organizers and coaches to choose from, including bronze, acrylic, and plastic medals.

How To Coaching Junior Team

As a coach of a junior or school team, you should always be in teaching mode when working with your team, especially during a match. Your first aim should be to teach them the game so that enjoyment becomes a feature of every game. Winning will become more important when the players grow into their teenage years and beyond.

It is important to comment on concerning aspects of the game as early as possible, giving the players less time to forget what happened and you the time to reinforce a good aspect in the team’s or a player’s game efforts.

Don’t overload the players with too many ideas at each break. Obviously select a small number of the important issues to highlight, noting down other issues to mention after the game and discuss at your next practice. Keep a diary of the points you make to the players for further discussion later.

Obviously, there are a number of times before, during and after the game when a coach has the opportunity to talk to his players as a group or on a one to one basis with individual players. Some sports provide more opportunities e. g. Australian Football, Netball, Basketball; each having three official breaks during the game. Some sports allow runners to deliver messages during the game. In junior sport, the best results come from adult runners who have played the game and can “talk the talk”.

Below, I detail how I went about the process of giving team talks.


• I would begin by putting the playing positions on the board and discuss what the team rotations were and the rationale for any new positional changes.
• I would discuss our team plan, in simple terms.
• When necessary, I would mention opposition players to watch.
• Game playing conditions would be noted e. g. windy or wet conditions.
• Lastly, I would spell out one or two team goals for the first section of the game.

Game breaks:

• I would comment on the things well done first.
• Then I would comment on success or otherwise in following instructions.
• Point out where the game plan was not followed.
• Give players some advice on what they need to do.
• Give them one or two goals for the next passage of play.
• Where necessary, talk privately to players who need personal instructions or advice.
• Discuss positional changes.
• Review what needs to be done to improve.
• Finally I would give instructions on what needs to be done to win or improve the performance.

There may seem to be too many things to say and do. However, many of the ideas can be combined to reduce the discussion. As well, some could be discussed as the players relax with refreshment while others are discussed just prior to the game recommencing.


• Offer praise to the team on aspects of the game that were well done.
• Comment on players who did well, particularly on players performing above expectations.
• Review the game discussing what worked well and what needs improvement.

Keep your post-game comments short, keeping in mind that tired players can’t concentrate well enough to retain ideas.

Next game:

• Tailor your training to improve on the mistakes made in the last game.
• Review each game at the next training discussing what needs to be done to improve the team’s performance.
• Remember the “Kiss” principle. (KISS- keep it simple stupid)

The use of a runner:

• The runner’s chief purpose is, in junior games, is first and foremost one of educating the players about how best to play the game. It could include praise and well as ideas to improve.
• The runner might need to know the number of the player to whom the instructions are to be given to avoid mistakes.
• Kept instructions simple.
• Encourage the runner to get out to and back from the player quickly with no discussion. He/she is to just give the instruction.

It is important to understand that you may not need to do all these things every game. How much you need to do will depend on the age and experience of the members of your team. I developed my own Proforma that I had with me on a clip board during the game. This Proforma contained the team playing positions, a place for comments on each of the above subheadings as well as a place to record comments about the game and players during the game. I kept these to use in my forward planning for the team and it was useful in writing reports on games and in determining who might receive game awards and trophies on Presentation Night.

Things You Should Prepare Before Climbing

Kids are natural climbers, so the growing sport of indoor rock climbing carries a lot of allure for the younger set. Many rock gyms have classes for kids as young as four, and it’s a super way to spend time as a family. Sign everyone up for a seminar or training course and get started with the right technique and knowledge of safety basics.

Individual Achievement

Rock climbing offers kids amazing opportunities for individual achievement, and it’s exciting to master new maneuvers and improve on speed, agility and fundamental climbing moves. It’s a great way for kids to challenge themselves and overcome fears in a safe, supervised environment. For youngsters who aren’t interested in team sports, rock climbing offers a more individual athletic pursuit that can also be done as a group. Because climbing often involves a climber and a belayer, it’s also a social sport.

Mental and Physical Skills

Hanging onto tiny toe holds and moving upward quickly develops strength and agility. Rock climbing isn’t just a physical challenge; it also requires a lot of mental exercise, planning and anticipating each move to get to the top. It’s good to look up and scope out a route ahead of time so you can get in position to make the right moves.

Safety Checks

Always climb safely and be sure your kids know the basic safety and courtesy rules at the rock gym. Climbers should always make sure knots are tied properly, their harness is buckled and double-backed and the rope is securely strung through the connection points of the harness. The belayer needs to make sure the harness is buckled and double-backed, the carabiner is locked and the rope is exiting the belay device tail-side down.

Look Out Below

When you take your kids climbing, it can be helpful to do a bit of coaching from below. You can suggest where to put hands or feet next, unless you youngster prefers to do it all on his own. It’s also a good idea to tell your kids to give you a heads-up if they’re starting to fall by calling out “falling” as a warning to the belayer.

Powers of Observation

Rock gyms are full of all levels of climber, and a great way for kids to improve their own technique is by watching others and making mental notes. By observing and practicing new climbing techniques, youngsters develop the muscle memory that pushes skills to a new level. Also, the more you climb, the better your balance, speed and forearm strength become.

Saving Strength

Generally, the legs are stronger than the arms, so conserving forearm strength is important in climbing. Climbers should try to keep weight carried mostly by the legs, using arms for balance and shifting weight. Moves requiring a lot of upper body movement should be accomplished as quickly as possible to conserve arm strength.

Basic Gear

When your kids first start rock climbing, rent equipment at the gym for the first few times to make sure they’re interested to warrant investing in gear of their own. Basic equipment consists of a climbing harness, a rocking carabiner to attach a belay device to the harness, and chalk to keep fingers and palms dry to minimize slipping. Like all climbers, kids should rent shoes for a while until they get to know they type of shoe that suits their climbing style.

From birthday parties to family outings and an afternoon with pals at the rock gym, this amazing sport is ideal for kids of all ages and a great way to keep the kids active and off the couch this winter! Join them and you just might find yourself addicted to this growing fitness trend.

Tips To Manage Running Charity

We all have special causes that pull at our heartstrings. It may be diabetes or heart disease, Alzheimer’s or cancer, abused women and children or a local event to help a citizen of the community. Most often the cause is something dear, a disease or condition that a love one has or has had or that took away a life. Fulfilling the role of organizer and project coordinator is a job you might enjoy. It will enrich your life and add to your personal sense of well-being while increasing awareness for friends and neighbors. Two years ago I began our local walk/run for Alzheimer’s disease. Each year it has grown and each year more people express their thanks that they can participate in something important and know that they are making a difference.

So suppose you want to design a walk/run. First, find a locale. Do you want the event inside where you count time or laps or outside where you set up a course? Do you have a distance in mind? A first event might just be a 3K (about 1.5 miles) or if you are in the gym, say, 50 laps. It is not hard to make the event longer, it just takes a bit more planning to get the course outlined. Name your event something that relates to the cause, something fun and catchy. Play with words until the right combination emerges. Add a logo, too, again something that relates to the cause and/or the day of the event. Decide on price and a goal. Is your goal big money or public awareness? In my town we charge $25 for adults and they receive a great long-sleeved shirt. We pay about $11 for these through a local business. People love them and rave about the quality and how nice it was to have long sleeves. The rest of the proceeds stay local for Alzheimer’s education and caregiver respite.

To get the community involved you will need publicity such as posters, flyers, radio announcements, and community interest spots on television. Most folks in charge of radio and TV stations are helpful and supportive. Recruit high school students to distribute posters and flyers, do radio and TV spots, manage the route or count laps on event day, and run errands for you. Honor society and student council members are always looking for service hours and your cause might be a perfect fit.

The night before the event run around and grab all of the essentials: PA system, tables and chairs for registration helpers, special notes for the announcer, treats for after the event, and so forth. Rise early the morning of and check out the course for obstacles and surprises. Then head to the start line a couple of hours early. Have paper and pens for registration, shirts organized by size (if you are handing them out), raffle prizes or other items folks can win just for attending and supporting the cause, and goodies for the finish line. At our walk/race we have bananas, water, and chocolate milk. You may not know this but that last one is the prized award at many races and coveted by runners. Local businesses will usually donate to a cause as worthy as yours.

If you are inside play music; if you are outside have people along the route with their radios playing or have the local high school cheerleaders in uniform chanting and singing as well as directly the flow of participants. These add to the festivities. It is fun to take pictures of people beforehand or out on the route. It is an excellent gift and good PR for next year. Local sports teams like to help out and it is a fine way to get community recognition. The track and cross-country teams are ideal for running events as are wrestlers, soccer, volleyball, and basketball players. Kids come and so do their parents and friends.

It is really pretty easy to start an event – a little pre-planning, a little publicity, some volunteers for registration, an announcer, people along the route to send runners/walkers in the right direction, and awards at the end. Everyone leaves with that satisfied feeling of having participated in an important cause.

How To Shoot Like Pro

Have you followed the rifle shooting event at the Olympics every time it is aired on TV? Are you interested in learning the art and try your hand at shooting? Have you enrolled yourself in a prestigious rifle shooting academy? That is a good beginning. Shooting is all about focus, concentration, timing, accuracy and precision. Lifting the rifle or handgun, aiming at the target and firing may sound easy just to listen. But in actual, practicing the art is very difficult and it requires special skill set. The shooting academy have a structured course work where in they teach everything about guns, rifles, ammunition, target shooting aiming etc.

But to perfect in an art and become a professional shooter, one must practice hard and also follow expert advice. There are five prime tips that professional shooters share for the benefit of aspiring shooters. Here they are:

Learn theory

The first step towards becoming a professional shooter is to learn the theory behind shooting. Knowledge of guns, their body, their make, how to load and unload bullets, how to dismantle a gun and assemble them back, how to clean a gun, how to fire the trigger etc are some basics that every shooter should know first and foremost. Apart from these, one must also test their vision and assure they have the best eyesight before beginning their dedicated training.

Use sights to assist in shooting

Many shooters will have a problem with hand control and accuracy. The professional shooters suggest these amateurs to try their drills by supporting their body on the ground or on a bench by placing the rifle firmly on the ground so that it does not shake. Also they can use sights and scopes to assist them in firing the target. This will be really helpful for the beginners.

Laser driven shooting

Among the sights that assist shooting, laser range finders are the most appropriate for first time shooters. Above the firing pin, there will be a laser streaming through which one can identify where they should shoot- the exact location. These laser training devices help one to get good hold over the target positioning and hand eye co-ordination. There is a laser ammo training concept as well which shooting academies use to train their students so that their shots are perfect and hit the bull’s eye with great accuracy.

Trigger control

According to professional shooters, if one can master the art of trigger control, they have cleared half their struggle. Different guns have different triggers and hence each one must be handled differently. To overcome poor trigger control, the shooters must understand sight alignment and trigger pull. Initially, instructors teach how to fire by guiding the shooters to pull trigger. But as they understand the concept, to master in kinesthetic the instructor allows the shooter to fire their target themselves. This increases their expertise and polishes their skills.


Every professional practice an art called Go-to-drill that helps them to train better. Each professional has his own drill pattern namely ball and dummy or focus drill at close range, dry fire and coin on sight, first shot drill etc which helps them to turn competitive and build their skill set. Following this and practicing rigorously can try a newbie shooter into a specialist within some time.

Why Get Medals Will Affect Your Life

Everybody wants to be recognized for their efforts. Regardless of what they do, in studies, work or athletics everyone wants to be known for being good at what they do. This is why you will find that in many areas of life, there are recognition awards to strive for. Many famous events, such as the Olympics in sports and the Nobel Prize in various fields of science, award the best and brightest in their respective fields with awards for the effort that they have put into their field.

So as you can see, medals are not just restricted to sports. Just think about where you are working right now. Undoubtedly there will be some kind of employee recognition system in place to reward the employees who put their all into their work, such as the employee of the month award, which can be awarded in the form of many different kinds of awards, most commonly seen as a plaque.

A medal, or indeed, an award itself, is much more than just a simple reminder to the person who has won it that they have achieved something. It can also motivate them to continue their hard work and dedication, and ensure that their field is all the richer for it. Once someone wins a medal or a trophy, they feel the need to add more to their collection, and you don’t need to look too far to see that this is a rather common occurrence. Think about Marie Curie, who has won two Nobel Prizes in two entirely different areas of study! Michael Phelps who has won 18 Olympic gold medals, and an unbelievable total of 22 medals in swimming!

In order to build such a champion spirit in children it is necessary to put the children into sports or letting them enter into competitions as regularly as possible. It will not only help to expose them to their competitors it will also push them to want to be the best among them. These days many parents want to shield their children from the potential pitfalls which can arise when the children lose; however, they lose out even more if they are not entered into competitions as they will not be able to get a feel for their field, and they will also not be able to tell them what their potential skill level is. It is very easy to believe that one is the best in their respective sport, but once they have actually competed against someone they will be able to gauge much more accurately where they stand.

There are a number of competitive sports events which are specifically designed for children, such as Ironkids, where children can compete in athletic courses and events to test their strength, advance themselves, and participate in a competitive event. Events like Ironkids get kids active and are great for building their morale.

All About Parachute

How parachutes work is identical to that of the Galileo’s Leaning Tower of Pisa experiment. Galileo climbed the Leaning Tower of Pisa and dropped two balls of different masses, but similar shape and density at the same time; they both hit the ground at the same time. Parachutes were developed centuries later from the same principle that was in an experiment involving both a feather and a rock. Both the feather and rock were dropped at the same time, but the rock hit the ground much sooner than the feather. They are both accelerating at -9.8 m/s (g), yet the rock hit the ground first. This conclusion is a result of air resistance. There is a greater deal of friction acting upon the feather because it has a larger surface area and has a density similar to that of the air particles. However, in the vacuum of space or an area where friction is not present, a feather would fall just as fast as any other object. When humans fall from a high point, they are like the rock in the example above, but when they are given a parachute and use it, they resemble the feather. Parachutes increase one’s air resistance as they continue to fall. Terminal velocity is the highest velocity attainable by an object as it falls through air. It occurs once the sum of the drag force (Fd) and buoyancy equals the downward force of gravity (FG) acting on the object. In other words, an object/thing can not exceed a certain speed falling downwards, assuming that only gravity is affecting it, because there will be enough air resistance present to balance the acceleration, giving it a constant speed, which is your Terminal Velocity. Parachutes are designed to reduce Terminal Velocity by a whopping 90 percent!

Parachutes are actually three chutes in one packed into a container. It consists of the main parachute, the reserve parachute (a backup parachute), and the pilot chute (helps the main parachute open).The pilot chute is triggered by pulling the ripcord. The suspension lines, ropes that connect the main chute to your harness, then open behind you. Thankfully, the main parachute is designed to open in a delayed fashion that prevents your body from breaking by being jerked too hard and suddenly. When you are falling at fast speeds, and there is an immediate 90 percent drop in that speed, one’s body will break. So the parachute is slowly funneled out of one’s container to initiate drag. This keeps our body safe from a whiplash, jerk or jolt (someone or something) suddenly, typically so as to cause injury, like incident. The Terminal Velocity that humans reach when they skydive is about 55m/s, and will drop to 4.5m/s when their parachutes are opened.