Swimming is one of the most serious full body Cardiovascular workouts that you can do. Today I want to go over 5 swimming drills / polo drills that will enhance your stamina and endurance in the water. Be sure to stretch well before doing these swimming exercises.
The first swimming drill I want to discuss will strengthen your legs and enhance your stamina and endurance in the water. To begin this exercise hold your hands above your head and kick your legs keeping your upper body above water. Run this drill for 5 minuets breaking the exercise down into 1 minuet intervals. To intensify the drill try volleying a ball while keeping your upper body above water.
The second swimming drill I want to talk about is a lap for lap exercise. This drill will enhance your ball handling abilities. To begin, swim back and fourth from one end of the pool to the other pushing the ball in front of you. Do 3 to 5 laps then relax. To intensify this drill lay on your back and volley the ball up while swimming from one end of the pool to the other. Do 3 to 5 laps then relax.
The third swimming drill I want to talk about is a passing drill. For this exercise you will need a partner. To begin you and your partner will volley a ball back and fourth to each other while keeping your upper bodies above water. This exercise will strengthen your legs while enhancing your stamina and endurance. Do this exercise 10 to 15 times then relax. To intensify this swimming drill you and your partner will swim from one end of the pool to the other volleying the ball back and fourth to each other. Do this swimming drill 5 times then relax.
The fourth swimming drill I want to talk about is a shooting drill. For this exercise you will need a partner and 2 cups. Set the two cups up at the end of the pool to demonstrate the boundaries of your goal. Have your partner guard the goal. Now stay at the other end of the pool and shoot the ball trying to make the ball pass in between the two cups. This exercise will strengthen your legs along with your shooting abilities. It will also strengthen your guarding abilities. Do this exercise 5 times then switch positions. To intensify this swimming drill you can add more cups. Now you want to try and knock over as many cups as possible. Do this 5 times then switch positions with your partner.
The fifth swimming exercise is a pass and shooting drill. For this you will need 3 players. Also you will need to set up 2 cups for the goal. Now a player will guard the goal and the two other players will pass and shoot the ball. To start this drill player 1 will pass to player 2 then player 2 will shoot the ball in between the two cups/goal. Run this exercise 10 times then rotate positions. Player 2 will guard the goal and player 1 and player 3 will pass and shoot. This exercise will enhance your teams performance when practiced consistently. To intensify this drill add more cups. Now when player 1 passes to player 2, player 2 will try to knock over the cups. Do this 5 times then rotate just like in the above example. This drill will strengthen your teams shooting abilities as well as their guarding abilities.
Showing posts with label defense. Show all posts
Showing posts with label defense. Show all posts
Saturday, November 3, 2012
5 Football Drills (New!)
By far football is one of my favorite sports. I love playing the game and when the season is on I can't pull myself away from the television. Today I want to go over 5 football drills that will seriously enhance your teams game play. Be sure to stretch before exercising or playing any kind of sport.
The first football drill I want to go over is a hitting drill. For this exercise you will need a hitting dummy. If you don't have one available not to worry. You can make one. All you need is two pillow cases and some sand. Fill up the two pillow cases with sand. Now tie them together and hang them from a tree.
To begin this hitting drill start with one hand posted on the ground and the other raised ready to grab the bag. Keep your knees bent, your head up and your back straight. Now with your legs push off springing forward and hitting the bag with your shoulder. Grab the bag wrapping your arms around it and pushing it as far as you can. Finally lower the bag back down and return to starting position. Do this hitting drill 5 to 7 times then relax. This is a serious football exercise and the hitting drill itself will strengthen your defense and offensive game.
The second football exercise I want to discuss is another hitting drill. For this exercise you are going to lay down 4 to 6 tires in front of the hitting bag. Now holding the football you are going to step through the tires and hit the bag with your shoulder pushing your way through. Run this drill 5 to 10 times then relax. As long as you are consistent with this exercise you will increase your speed and agility. You will also become more adapt to moving or pushing through hits.
The third football exercise is a throwing drill for quarter backs. For this exercise you will need to hang a tire from a tree. You will then stand back and throw the football through the tire. To intensify the drill move around to different spots and throw the ball through the tire. To intensify the drill even more swing the tire and throw the football through the tire. These exercises will enhance your passing skill when practiced consistently. Do each exercise 10 times then relax.
The fourth football exercise is a punt return drill. For this you will need 3 players. To begin player 1 will kick to player 3. Player 3 will receive and run the ball then player 1 and player 2 will go for the tackle. Run this drill one time then rotate positions. Player 1 will receive. Player 2 will punt the football and player 3 plus player 2 will go for the tackle. When practiced consistently this exercise enhances your teams overall performance. To intensify this drill add a 4th player to guard the receiver. Run this drill once then rotate positions.
The fifth football exercise is a pass/interception drill. For this exercise you will need three players. To begin player 1 will attempt to pass to player 3. Player 2 will attempt to intercept the pass. This exercise will enhance your players overall playing abilities.
The first football drill I want to go over is a hitting drill. For this exercise you will need a hitting dummy. If you don't have one available not to worry. You can make one. All you need is two pillow cases and some sand. Fill up the two pillow cases with sand. Now tie them together and hang them from a tree.
To begin this hitting drill start with one hand posted on the ground and the other raised ready to grab the bag. Keep your knees bent, your head up and your back straight. Now with your legs push off springing forward and hitting the bag with your shoulder. Grab the bag wrapping your arms around it and pushing it as far as you can. Finally lower the bag back down and return to starting position. Do this hitting drill 5 to 7 times then relax. This is a serious football exercise and the hitting drill itself will strengthen your defense and offensive game.
The second football exercise I want to discuss is another hitting drill. For this exercise you are going to lay down 4 to 6 tires in front of the hitting bag. Now holding the football you are going to step through the tires and hit the bag with your shoulder pushing your way through. Run this drill 5 to 10 times then relax. As long as you are consistent with this exercise you will increase your speed and agility. You will also become more adapt to moving or pushing through hits.
The third football exercise is a throwing drill for quarter backs. For this exercise you will need to hang a tire from a tree. You will then stand back and throw the football through the tire. To intensify the drill move around to different spots and throw the ball through the tire. To intensify the drill even more swing the tire and throw the football through the tire. These exercises will enhance your passing skill when practiced consistently. Do each exercise 10 times then relax.
The fourth football exercise is a punt return drill. For this you will need 3 players. To begin player 1 will kick to player 3. Player 3 will receive and run the ball then player 1 and player 2 will go for the tackle. Run this drill one time then rotate positions. Player 1 will receive. Player 2 will punt the football and player 3 plus player 2 will go for the tackle. When practiced consistently this exercise enhances your teams overall performance. To intensify this drill add a 4th player to guard the receiver. Run this drill once then rotate positions.
The fifth football exercise is a pass/interception drill. For this exercise you will need three players. To begin player 1 will attempt to pass to player 3. Player 2 will attempt to intercept the pass. This exercise will enhance your players overall playing abilities.
Thursday, November 1, 2012
5 Sport Workouts (New!)
We learn so many ways to workout in school and it surprises me how easy it is for us to forget them. Whether it's through a sport we have played or just a physical education class we are taught everything we need to know about enhancing our body. However when school is finished and we've moved on to concentrating on our careers and our families we find ourselves searching for an exercise quick fix. Especially during the holidays. Take Summer and Spring Break for instance. How many of us rush to the gym so we can get that perfect six pack or so we can fit into that bikini we have been hiding since college. Well today I want to go back to the basics and talk about some exercises we have been taught but we don't seem to pay attention to as much as we used to. Be sure to stretch before you workout to avoid injury.
The first sport exercise I want to talk about is an exercise we all know and one that I learned in school while playing basketball, football and soccer. They are called "Suicides" and they are an extreme cardiovascular exercise that increases stamina and endurance while helping us to slim down by burning off unnecessary fat. To begin this workout make sure you have enough distance to run back and forth. I suggest anywhere from 10 to 20 yards. Now start in a track style position with your hands on the floor. Push off and start running from one end of the distance you have measured to the other. Each time you make your way across, shorten the length of your run bringing yourself closer to the starting point each time. When you have worked yourself back into the starting point work yourself back out extending the distance that you run. Each time you make your way across touch the floor then run back. This exercise gives a serious workout to your legs (upper legs/calves), lower back and stomach (abdominal structures).
The second sport exercise I want to talk about is a volleyball workout. It's a cardiovascular exercise that focuses on your legs (upper legs/calves) along with your abdominal structures and lower back. To begin toss a volleyball into the air. When it comes down jump up to catch it and push it back up into the air. Do 5 to 7 sets of this exercise with 10 to 15 volley repetitions in each set. If you want a more intense workout that focuses on your upper body as well including your chest, shoulders (lats), arms (biceps/triceps), back, lower back and stomach (abdominal structures) then try using a heavier ball like a basketball. This will help strengthen your upper body as well.
The third sport exercise I want to talk about is a soccer exercise or a football workout. To begin stand with your hands on your hips. Now with your left foot on the soccer ball or football, roll the ball back. Now immediately switch legs catching the ball with your right foot. Again with your right foot roll the ball back and catch it with your left foot. Do this 20 to 30 times then relax. Do 5 to 7 sets of this exercise and you will notice a serious workout in your legs (upper legs/calves) and lower back.
The fourth sport exercise I want to talk about is a baseball drill that I learned when I was just a kid. However examining the workout itself I have come to realize how beneficial it really is. This exercise works out your whole upper body including your chest, arms (biceps/triceps), shoulders (lats), back and lower back. It also works out your forearms. To begin, stand in front of a chain link fence. Your partner is going to stand off to the side and toss a baseball up in the air and you are going to hit the ball with your bat. Make sure you hit the ball into the chain link fence. Do 5 to 7 sets of this exercise, hitting 10 to 15 balls in each set.
The fifth sport exercise I want to talk about is a football workout that is intense and works out the whole body. This drill focuses on the legs (upper legs/calves) and stomach (abdominal structures), chest, shoulders (lats), arms (biceps/triceps), back, lower back. To begin, run in place as fast as you can then drop to the floor in push-up position. Now immediately push yourself back up and continue running in place. Do 5 to 7 sets of this breaking each set down into 5 to 7 minuets.
Before I end this article I want to talk about another sport exercise that is a serious cardiovascular workout. This drill focuses on your whole upper body including your chest, shoulders (lats), arms (biceps/triceps), stomach (abdominal structures), back and lower back. Being a fan of boxing exercises I enjoy working out on a punching bag. I usually do a 30 minuet cycle that I break down into 5 to 10 min intervals. Since I don't have enough time to go to the gym I just workout on my own at home.
The first sport exercise I want to talk about is an exercise we all know and one that I learned in school while playing basketball, football and soccer. They are called "Suicides" and they are an extreme cardiovascular exercise that increases stamina and endurance while helping us to slim down by burning off unnecessary fat. To begin this workout make sure you have enough distance to run back and forth. I suggest anywhere from 10 to 20 yards. Now start in a track style position with your hands on the floor. Push off and start running from one end of the distance you have measured to the other. Each time you make your way across, shorten the length of your run bringing yourself closer to the starting point each time. When you have worked yourself back into the starting point work yourself back out extending the distance that you run. Each time you make your way across touch the floor then run back. This exercise gives a serious workout to your legs (upper legs/calves), lower back and stomach (abdominal structures).
The second sport exercise I want to talk about is a volleyball workout. It's a cardiovascular exercise that focuses on your legs (upper legs/calves) along with your abdominal structures and lower back. To begin toss a volleyball into the air. When it comes down jump up to catch it and push it back up into the air. Do 5 to 7 sets of this exercise with 10 to 15 volley repetitions in each set. If you want a more intense workout that focuses on your upper body as well including your chest, shoulders (lats), arms (biceps/triceps), back, lower back and stomach (abdominal structures) then try using a heavier ball like a basketball. This will help strengthen your upper body as well.
The third sport exercise I want to talk about is a soccer exercise or a football workout. To begin stand with your hands on your hips. Now with your left foot on the soccer ball or football, roll the ball back. Now immediately switch legs catching the ball with your right foot. Again with your right foot roll the ball back and catch it with your left foot. Do this 20 to 30 times then relax. Do 5 to 7 sets of this exercise and you will notice a serious workout in your legs (upper legs/calves) and lower back.
The fourth sport exercise I want to talk about is a baseball drill that I learned when I was just a kid. However examining the workout itself I have come to realize how beneficial it really is. This exercise works out your whole upper body including your chest, arms (biceps/triceps), shoulders (lats), back and lower back. It also works out your forearms. To begin, stand in front of a chain link fence. Your partner is going to stand off to the side and toss a baseball up in the air and you are going to hit the ball with your bat. Make sure you hit the ball into the chain link fence. Do 5 to 7 sets of this exercise, hitting 10 to 15 balls in each set.
The fifth sport exercise I want to talk about is a football workout that is intense and works out the whole body. This drill focuses on the legs (upper legs/calves) and stomach (abdominal structures), chest, shoulders (lats), arms (biceps/triceps), back, lower back. To begin, run in place as fast as you can then drop to the floor in push-up position. Now immediately push yourself back up and continue running in place. Do 5 to 7 sets of this breaking each set down into 5 to 7 minuets.
Before I end this article I want to talk about another sport exercise that is a serious cardiovascular workout. This drill focuses on your whole upper body including your chest, shoulders (lats), arms (biceps/triceps), stomach (abdominal structures), back and lower back. Being a fan of boxing exercises I enjoy working out on a punching bag. I usually do a 30 minuet cycle that I break down into 5 to 10 min intervals. Since I don't have enough time to go to the gym I just workout on my own at home.
5 Hockey Drills (New!)
Hockey is another sport I really enjoy watching. My favorite team is by far the Orlando Solar Bears. Hockey is also a sport that demands respect from its players through determination and hard work. Today I want to discuss 5 hockey drill that will enhance your teams game play be increasing their speed and reaction time. Be sure to stretch before running these drills.
The first hockey drill I want to go over is a pass and shoot drill. For this drill you are going to need three players. To begin player 1 will be in possession of the puck. Player 2 will guard player 1 and player 3 will stay in close proximity of the goal. Player 1 will attempt to maneuver around player 21 but will pass to player 3 then player 3 will shoot the goal. After you have run this drill then rotate the players positions. Player 3 will be in possession of the puck and will be guarded by player 1. Player 2 will then receive the puck from player 3 and shoot the goal. The more you run this drill the faster you will be able to execute it.
The second hockey drill I want to talk about is a one on one drill that focuses on player offense and player defense. For this exercise you are going to take turns guarding each other. Focus on the puck and your stick work and be sure to rotate after each shot. Running this hockey drill consistently will enhance your defensive skills as well as your offensive skills. Do this exercise 10 times playing both the offense and defensive position and then relax.
The third hockey drill I want to discuss is a slap shot drill. To begin this exercise stand back from the net and slap the puck into the goal. Do this 5 times then move to a different spot and repeat. To intensify this drill, have another player defend the goal. Now run the exercise the same way. Move around slapping the puck in the goal. Run this drill consistently and you will enhance your teams shooting abilities.
The fourth hockey drill exercise is a pass and shooting drill. For this you will need 4 players. To begin player 1 will pass to player 2. Player 2 will pass to player 3. Player 3 will then shoot the puck into the goal. Do this exercise 5 times then switch positions. Player moves out of defend the goal and player 3 moves in. This exercise will enhance your teams overall performance. To intensify this drill add another player to help defend the goal. Run this exercise once then switch positions.
The last hockey exercise is a passing drill. For this you will need a partner and an egg. To begin, pass the egg back and fourth to your partner without breaking it. This exercise will enhance your shooting and receiving technique.
The first hockey drill I want to go over is a pass and shoot drill. For this drill you are going to need three players. To begin player 1 will be in possession of the puck. Player 2 will guard player 1 and player 3 will stay in close proximity of the goal. Player 1 will attempt to maneuver around player 21 but will pass to player 3 then player 3 will shoot the goal. After you have run this drill then rotate the players positions. Player 3 will be in possession of the puck and will be guarded by player 1. Player 2 will then receive the puck from player 3 and shoot the goal. The more you run this drill the faster you will be able to execute it.
The second hockey drill I want to talk about is a one on one drill that focuses on player offense and player defense. For this exercise you are going to take turns guarding each other. Focus on the puck and your stick work and be sure to rotate after each shot. Running this hockey drill consistently will enhance your defensive skills as well as your offensive skills. Do this exercise 10 times playing both the offense and defensive position and then relax.
The third hockey drill I want to discuss is a slap shot drill. To begin this exercise stand back from the net and slap the puck into the goal. Do this 5 times then move to a different spot and repeat. To intensify this drill, have another player defend the goal. Now run the exercise the same way. Move around slapping the puck in the goal. Run this drill consistently and you will enhance your teams shooting abilities.
The fourth hockey drill exercise is a pass and shooting drill. For this you will need 4 players. To begin player 1 will pass to player 2. Player 2 will pass to player 3. Player 3 will then shoot the puck into the goal. Do this exercise 5 times then switch positions. Player moves out of defend the goal and player 3 moves in. This exercise will enhance your teams overall performance. To intensify this drill add another player to help defend the goal. Run this exercise once then switch positions.
The last hockey exercise is a passing drill. For this you will need a partner and an egg. To begin, pass the egg back and fourth to your partner without breaking it. This exercise will enhance your shooting and receiving technique.
5 Basketball Drills (New)
Basketball is a sport everyone appreciates whether you play it or just watch it. Today I want to talk about 5 basketball drills that will enhance your game as well as your teammates.
The first basketball exercise I want to discuss is one that enhances your reaction time to a missed shot. For this drill you are going to need a partner. To begin, your partner is going to stand under the hoop and bounce the basketball off the backboard. Now you are going to run up to the basket and catch the rebound, shooting the basketball in the hoop. Run this drill 5 to 7 times then switch and let your partner catch the rebound. The more you do this the faster you will get.
The second basket ball exercise is a one on one drill. To begin you are going to dribble the ball down one end of the basketball court. As you make your way down to the other end of the court you are going to try and maneuver your way around your opponent. When you get to your basket you are going to take a shot. After you shoot your partner is going to take the ball and do the same. You and your partner are going to take turns running this drill and guarding each other. Run this drill 10 times then relax. This exercise will strengthen you and your teammates game both defensive and offensive wise.
The third basketball exercise is a 3 point drill that requires three players. One player will stand off to the side (either to the left or to the right) behind the three point line. Another player will stand under the basket and the third player runs the ball. To begin, the player with the ball will run in on the basket and pass the ball to the man under the basket. That player will then pass the ball to the player standing outside the 3 pint line. That player will immediately shoot the 3 pointer. Now the man under the basket will rotate to the outside of the 3 point line. The player who shot the 3 pointer will rotate to be the runner and the player that ran the ball will stand under the basket. Do this basketball drill 10 times then relax. This exercise strengthens your players 3 point shots and their passing game.
The fourth basketball exercise is a shot for shot drill called "H.O.R.S.E". You will need at least one other player for this exercise. To begin this drill player 1 will shoot the ball from anywhere on the court. If he misses it, it's player 2 shot with no penalty and player 2 can shoot from anywhere on the court. If he makes it then player 2 has to shoot the basketball from the same spot. If player 2 misses it then he gets an "H" and player 1 gets to shoot the basketball again from anywhere on the court. If player 1 misses his shot then player 2 gets to shoot from anywhere on the court. If player 2 makes it then player 1 has to shoot the basketball from the same spot as player 2. If player 1 misses it then he gets an "H". If player 1 makes it then player 2 gets to shoot the basketball again from anywhere on the court. Continue this until one player has spelled out "Horse". Whoever has spelled out "Horse" loses.
The last basketball exercise is a one man drill that is intense however it seriously enhances your shooting game. To start this drill shoot the basketball from the free throw line as many times as you can until you miss. When you miss, catch the rebound and run to the left outside of the 3 point line. Shoot the 3 pointer then retrieve the basketball and move to the 3 point line behind the free throw line. Shoot the 3 pointer then retrieve the basketball and again move to the right outside of the 3 point line and shoot the 3 pointer. Now after your third 3 point shot retrieve the basketball and return to the free throw line and run the drill again. Do this exercise 5 times then relax.
The first basketball exercise I want to discuss is one that enhances your reaction time to a missed shot. For this drill you are going to need a partner. To begin, your partner is going to stand under the hoop and bounce the basketball off the backboard. Now you are going to run up to the basket and catch the rebound, shooting the basketball in the hoop. Run this drill 5 to 7 times then switch and let your partner catch the rebound. The more you do this the faster you will get.
The second basket ball exercise is a one on one drill. To begin you are going to dribble the ball down one end of the basketball court. As you make your way down to the other end of the court you are going to try and maneuver your way around your opponent. When you get to your basket you are going to take a shot. After you shoot your partner is going to take the ball and do the same. You and your partner are going to take turns running this drill and guarding each other. Run this drill 10 times then relax. This exercise will strengthen you and your teammates game both defensive and offensive wise.
The third basketball exercise is a 3 point drill that requires three players. One player will stand off to the side (either to the left or to the right) behind the three point line. Another player will stand under the basket and the third player runs the ball. To begin, the player with the ball will run in on the basket and pass the ball to the man under the basket. That player will then pass the ball to the player standing outside the 3 pint line. That player will immediately shoot the 3 pointer. Now the man under the basket will rotate to the outside of the 3 point line. The player who shot the 3 pointer will rotate to be the runner and the player that ran the ball will stand under the basket. Do this basketball drill 10 times then relax. This exercise strengthens your players 3 point shots and their passing game.
The fourth basketball exercise is a shot for shot drill called "H.O.R.S.E". You will need at least one other player for this exercise. To begin this drill player 1 will shoot the ball from anywhere on the court. If he misses it, it's player 2 shot with no penalty and player 2 can shoot from anywhere on the court. If he makes it then player 2 has to shoot the basketball from the same spot. If player 2 misses it then he gets an "H" and player 1 gets to shoot the basketball again from anywhere on the court. If player 1 misses his shot then player 2 gets to shoot from anywhere on the court. If player 2 makes it then player 1 has to shoot the basketball from the same spot as player 2. If player 1 misses it then he gets an "H". If player 1 makes it then player 2 gets to shoot the basketball again from anywhere on the court. Continue this until one player has spelled out "Horse". Whoever has spelled out "Horse" loses.
The last basketball exercise is a one man drill that is intense however it seriously enhances your shooting game. To start this drill shoot the basketball from the free throw line as many times as you can until you miss. When you miss, catch the rebound and run to the left outside of the 3 point line. Shoot the 3 pointer then retrieve the basketball and move to the 3 point line behind the free throw line. Shoot the 3 pointer then retrieve the basketball and again move to the right outside of the 3 point line and shoot the 3 pointer. Now after your third 3 point shot retrieve the basketball and return to the free throw line and run the drill again. Do this exercise 5 times then relax.
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