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Friday, February 1, 2013
Wednesday, January 30, 2013
Sports Workout: Easy Effective Exercises
Easy, Effective Exercises: The Three E’s
By: Thomas Trawick
Dips:
Those that exercise regularly, love it. Those that don’t workout regularly, hate it
or just don’t have the time to do it.
Either way, whether you love it or hate it, if you exercise you prefer
it to be easy and effective. So, let’s
cut to the chase. Below, I have listed a
group of exercises that work your body in the right places and can be done
almost anywhere you are.
While grabbing both sides of a chair seat hang your body off
the chair at an incline. Now while
holding one leg up, keep the other leg firmly planted on the ground. With you back straight, your leg and body
should be in the shape of a V. Now with
your elbows bent, slowly extend your arms, pushing up off the chair still
keeping your back straight. Remember to
slowly breathe out on your way up and breathe in on your way down.
Now if you don’t have a chair you can do the same exercise
on the floor.
This very easy yet effective exercise can be done almost
anywhere. It’s great for working out
your triceps, lats, torso (wings), and stomach.
Push-up’s:
We all want our arms, chest, back, legs and stomach to look
as good as they can. Even with all the
other exercises that you can do to work out one or two of these muscles,
push-ups have the advantage of working out all of these major areas. Below, I have detailed a push-up that will
focus on your arms, chest, back, legs and stomach.
With your arms fully extended in front of you and your legs
either spread apart or closed. Bend your
elbows and keep you back straight. As
you make your way down, lift one leg up, touching your knee to your elbow. Remember to breathe in on your way down. Now with your chest right above the floor,
push back up and bring your leg back down to starting position, with your feet
either together or spread apart.
This easy yet effective exercise is great for working your
legs, stomach, back (lats and wings), chest and triceps. Do 5 sets of 10 push-up repetitions
with each leg and be sure to rest in between each set.
Crunches:
Ok, so now we’re at a part of the body that isn’t so
delightful to workout. However the
exercise I am going to explain is easy and concentrates on the abdominals.
Lying down on your back, with your hands behind your head,
lift your legs up, bending the knees.
Now flex your abdominals pulling your torso up off the floor. Remember to look forward, keeping your head
and torso straight just like in Fig. A.
Now release bringing yourself back down to starting position. Remember, to breathe in on your way down and
breathe out on your way up.
Now from starting position, flex your stomach again pulling
your torso up off the floor. However,
this time turn your body to the left and try to touch your right elbow to your
left knee (just like in figure B).
Remember to breathe in on your way down and breathe out on your way
up. Also, it is very important to lift
your body up using your stomach muscles and not your arms. You don’t want to do sit-up’s or crunches by
pulling your head up. This will only
lead to pulling a muscle in your neck.
Always lift with your abdominals.
Now release and bring yourself back down to starting
position, breathing in on your way down.
Again, flex your stomach pulling yourself up off the floor except this
time turn your torso to the right. Try
and touch your left elbow to your right knee.
Then release and bring yourself back down into starting position.
Squats:
Legs are another area of the body that must be effectively
worked out in order for one to notice real results. Properly doing squats gives your lower back,
legs and stomach a mean workout.
Remember, I said properly.
Ineffectively doing this exercise can cause injury to your lower back
and legs. Also, please stretch before
any kind of strenuous activity.
If you don’t exercise regularly and your just beginning to
do squats then I recommend starting without using any kind of weights other
than your body weight. Now standing with
your legs shoulder width apart, put your hands behind your head and interlock
your fingers. Bending the knees, keep
your back straight and breathe in. As
you make your way down you should feel your legs and your lower back really
getting a firm workout. Now push back up
extending your legs back to starting position.
Again, breathe in on your way down and breathe out on your way up.
After you’ve done these squats without weights, try and add
some weight to the workout. If you don’t
have weights then I recommend using a log that is light enough to pick up and hold
without hurting your back but is also heavy enough to add weight to the
exercise.
Now, from starting position hold the bar or log with your
arms crossed. Bending the knees, keep
your back straight and make your way down.
Now you should feel your legs and back really getting worked out. Remember to breathe in on your way down and
out on your way up. So, if you want a
good leg and back workout, I recommend trying some squats. However, I strongly suggest properly
stretching before doing this or any other exercise. Also, remember to lift with your legs while
keeping your back straight as possible.
Incorrectly doing this exercise can cause injury.
Calves:
Calves are a very important part of the leg workout. However, the calves are also one of the
muscles that most people ignore when exercising. Below I have detailed an easy yet effective
way to strengthen your calf muscles.
From starting position stand with your feet together. Using the front part of your foot, lift your
body up. You should feel your calves
getting the workout here. Now release
and bring yourself back down to starting position.
Do this exercise regularly and do anywhere form 5 to 7
set’s with 20 to 30 calf press repetitions in each set and you’ll
notice a change before you know it.
If you are not sure of how many sets or repetitions you
should do, then you might want to take a look at my 5 to 7 rule.
Saturday, November 3, 2012
5 Volleyball Drills (New!)
Volleyball is a sport everyone has played at one time or another and it is a sport that requires practice and endurance. Today I am concentrating on 5 volleyball drills that will enhance your teams efforts in the sport. Be sure to stretch well before running these drills.
The first volleyball drill is a tether ball exercise that increases reaction time. For this drill you will need a ball, a rope and a pole or post. Tie one end of the rope to the ball and tie the other end of the rope to the post/pole. This is a one on one drill so you will need a partner to run it with you. To begin, you and your opponent will stand on opposite sides of the pole/post. You will start by hitting the ball around the pole in one direction. Your opponent will counter by hitting it back in the opposite direction. You will continue to hit the ball back and fourth to each other until one person misses so much to where the rope ties itself around the pole/post.
The second volleyball drill is a pass and return drill. Tor this exercise you will need at least one other player. To begin you will serve the ball to your partner with an underhand like in fig.1. Your partner will then volley the ball back to you like in fig.2. You will then volley the ball back to your partner like in fig.3. Your partner will then return the ball back to you with an underhand like in fig.4. You will then return the ball back to your partner with an underhand like in fig.5, thereby repeating this drill. Run this volleyball drill 5 times then relax.
The third volleyball exercise is a serving drill. For this exercise you will need to hang a tire from a tree. To begin, throw the volleyball into the air then spike it through the tire. Do this exercise 10 times then switch arms. This drill will enhance your serving abilities as well as strengthen your arms when practiced consistently. To intensify this drill swing the tire then serve the volleyball by striking it through the tire. Do this exercise 10 times then switch arms. Again this will enhance your serving abilities.
The fourth volleyball exercise is a pass/spike drill. You will need a partner for this drill. To begin your partner will volley the ball to you and you will jump and spike it over the net. Do this 10 times then switch and let your partner strike the ball. Doing this exercise consistently will enhance your spiking abilities as well as your teammates. To intensify this drill hang a tire from a tree then let your partner set you up with a pass and you spike the volleyball through the tire. Do this exercise 10 times then switch and serve it to your partner. This is a serious volleyball drill and it will enhance your spiking capabilities when practiced consistently.
The fifth volleyball exercise is a serve and return drill. To begin this exercise player 1 will spike the ball over the net to player 2. Player 2 will then attempt to receive the serve setting up player 3 for a return. When done consistently this exercise will enhance not only your teams serving abilities but also their receiving, passing and returning abilities. Run this drill 5 times then rotate positions. Player 1 will move to receiver, player 2 will move to returning the ball and player 3 will then serve. To intensify this drill player 1 will serve to player 2. Player 2 will receive the serve passing it to player 3. Player 3 will then set up player 2 for a spike return.
The first volleyball drill is a tether ball exercise that increases reaction time. For this drill you will need a ball, a rope and a pole or post. Tie one end of the rope to the ball and tie the other end of the rope to the post/pole. This is a one on one drill so you will need a partner to run it with you. To begin, you and your opponent will stand on opposite sides of the pole/post. You will start by hitting the ball around the pole in one direction. Your opponent will counter by hitting it back in the opposite direction. You will continue to hit the ball back and fourth to each other until one person misses so much to where the rope ties itself around the pole/post.
The second volleyball drill is a pass and return drill. Tor this exercise you will need at least one other player. To begin you will serve the ball to your partner with an underhand like in fig.1. Your partner will then volley the ball back to you like in fig.2. You will then volley the ball back to your partner like in fig.3. Your partner will then return the ball back to you with an underhand like in fig.4. You will then return the ball back to your partner with an underhand like in fig.5, thereby repeating this drill. Run this volleyball drill 5 times then relax.
The third volleyball exercise is a serving drill. For this exercise you will need to hang a tire from a tree. To begin, throw the volleyball into the air then spike it through the tire. Do this exercise 10 times then switch arms. This drill will enhance your serving abilities as well as strengthen your arms when practiced consistently. To intensify this drill swing the tire then serve the volleyball by striking it through the tire. Do this exercise 10 times then switch arms. Again this will enhance your serving abilities.
The fourth volleyball exercise is a pass/spike drill. You will need a partner for this drill. To begin your partner will volley the ball to you and you will jump and spike it over the net. Do this 10 times then switch and let your partner strike the ball. Doing this exercise consistently will enhance your spiking abilities as well as your teammates. To intensify this drill hang a tire from a tree then let your partner set you up with a pass and you spike the volleyball through the tire. Do this exercise 10 times then switch and serve it to your partner. This is a serious volleyball drill and it will enhance your spiking capabilities when practiced consistently.
The fifth volleyball exercise is a serve and return drill. To begin this exercise player 1 will spike the ball over the net to player 2. Player 2 will then attempt to receive the serve setting up player 3 for a return. When done consistently this exercise will enhance not only your teams serving abilities but also their receiving, passing and returning abilities. Run this drill 5 times then rotate positions. Player 1 will move to receiver, player 2 will move to returning the ball and player 3 will then serve. To intensify this drill player 1 will serve to player 2. Player 2 will receive the serve passing it to player 3. Player 3 will then set up player 2 for a spike return.
5 Swimming Drills / Polo Drills (New!)
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.
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.
5 Karate Drills (New!)
Karate is a sport many of us have taken. Whether it is because we wanted to or because our family wanted us to doesn't matter. Either way karate is a fantastic sport that offers an intense workout. Because of this today I want to talk about 5 karate drills that will enhance your performance as well as your endurance. Be sure to stretch well before doing these exercises.
The first karate drill I want to discuss is a basic "snapping kick". Start by standing in a "front stance" with your hands up gauarding your face. Bring your back leg up bending the knee then snap kick your foot out extending your leg. Now bring your leg back down into starting position. Do this kicking drill 10 times then switch legs and do the same snap kicking drill 10 times. This exercise enhances your kicking ability when practiced consistantly. To intensify this kicking drill you are going to do the same snap kick except instead of bringing your leg back down to starting position you are going to turn your body to the side and bring your knee up to your chest. Now kick your leg straight out to the side. This is called a "side kick". Do this kicking drill 10 times then switch legs and repeat this kick combination 10 times. Doing this exercise consistantly will enhance your kicking abilities as well as your balance.
The second karate exercise is a punching drill. To begin this exercise stand in a "horse stance" with your legs spread apart. Bring your elbows into your sides. Clench your fists, palms facing up. Now with your left hand throw a straight punch keeping your right arm tucked into your side. Now bring your left arm back into your side and throw a straight punch with your right hand. Again bring your right arm back into your side and throw another straight punch with your left hand. Do this punching drill 10 times with each hand then relax. Doing this exercise consistently will enhance your punching abilities. To intensify this punching drill you are going to throw the same punch however you are going to throw an immediate right punch after throwing a left punch. This way your lead punch stays the same. Throw 10 of these combination punches then switch arms. Doing this punching drill consistently will enhance your punches as well as strengthen your arms.
The third karate exercise is a blocking drill. To begin this drill stand with your feet together and your elbows tucked into your sides. Now step forward lifting your left arm up and bringing your forearm across your forehead. Keep your right arm tucked into your side. Now step back up with your feet together bringing your arm back down to starting position. Switch arms and run this drill 10 times for each arm then relax.
Doing this exercise consistently will enhance your blocking abilities as well as your reaction time. To intensify this drill do the same block except this time throw a punch with the other hand at the same time. Throw the punch and block all in the same motion. Do this exercise 10 times throwing the punch with your right hand then switching and throwing the punch with the left hand. Running this punch / block combination drill will enhance your ability to block and counter with an attack at the same time.
The fourth karate exercise is a punch / kick combination drill. To begin, throw a straight punch then follow up with a snap kick. Now switch arms and throw another straight punch with the other hand then follow it up with another snap kick, kicking with the other foot then return to starting position. This punch / kick combination exercise is extremely effective and will enhance your punching as well as your kicking when practiced consistently. To intensify this drill throw the same straight punch in a front stance then follow it up with a snap kick. Now instead of bringing your leg back down to starting position turn your body to the side bringing your knee up to your chest then extend your leg and throw a side kick. Keep your foot bent kicking with your heel. This is a serious combination that will enhance your punching and kicking abilities when practiced consistently.
The fifth karate exercise is a "spinning back kick" drill. Start in a regular fighting stance. Now pivot your front foot moving your heel out then spin your body swinging your back leg around throwing a kick then returning back into starting position. Do this 10 times then switch legs. Running this exercise consistently will enhance your overall kicking performance. To intensify this drill do the same spinning back kick however instead of returning to starting position immediately throw a "round house kick" then return to starting position. Do this 10 times then switch legs and run it 10 times with the other leg. This is a serious kick combination and will enhance your kicking performance when practiced consistently.
The first karate drill I want to discuss is a basic "snapping kick". Start by standing in a "front stance" with your hands up gauarding your face. Bring your back leg up bending the knee then snap kick your foot out extending your leg. Now bring your leg back down into starting position. Do this kicking drill 10 times then switch legs and do the same snap kicking drill 10 times. This exercise enhances your kicking ability when practiced consistantly. To intensify this kicking drill you are going to do the same snap kick except instead of bringing your leg back down to starting position you are going to turn your body to the side and bring your knee up to your chest. Now kick your leg straight out to the side. This is called a "side kick". Do this kicking drill 10 times then switch legs and repeat this kick combination 10 times. Doing this exercise consistantly will enhance your kicking abilities as well as your balance.
The second karate exercise is a punching drill. To begin this exercise stand in a "horse stance" with your legs spread apart. Bring your elbows into your sides. Clench your fists, palms facing up. Now with your left hand throw a straight punch keeping your right arm tucked into your side. Now bring your left arm back into your side and throw a straight punch with your right hand. Again bring your right arm back into your side and throw another straight punch with your left hand. Do this punching drill 10 times with each hand then relax. Doing this exercise consistently will enhance your punching abilities. To intensify this punching drill you are going to throw the same punch however you are going to throw an immediate right punch after throwing a left punch. This way your lead punch stays the same. Throw 10 of these combination punches then switch arms. Doing this punching drill consistently will enhance your punches as well as strengthen your arms.
The third karate exercise is a blocking drill. To begin this drill stand with your feet together and your elbows tucked into your sides. Now step forward lifting your left arm up and bringing your forearm across your forehead. Keep your right arm tucked into your side. Now step back up with your feet together bringing your arm back down to starting position. Switch arms and run this drill 10 times for each arm then relax.
Doing this exercise consistently will enhance your blocking abilities as well as your reaction time. To intensify this drill do the same block except this time throw a punch with the other hand at the same time. Throw the punch and block all in the same motion. Do this exercise 10 times throwing the punch with your right hand then switching and throwing the punch with the left hand. Running this punch / block combination drill will enhance your ability to block and counter with an attack at the same time.
The fourth karate exercise is a punch / kick combination drill. To begin, throw a straight punch then follow up with a snap kick. Now switch arms and throw another straight punch with the other hand then follow it up with another snap kick, kicking with the other foot then return to starting position. This punch / kick combination exercise is extremely effective and will enhance your punching as well as your kicking when practiced consistently. To intensify this drill throw the same straight punch in a front stance then follow it up with a snap kick. Now instead of bringing your leg back down to starting position turn your body to the side bringing your knee up to your chest then extend your leg and throw a side kick. Keep your foot bent kicking with your heel. This is a serious combination that will enhance your punching and kicking abilities when practiced consistently.
The fifth karate exercise is a "spinning back kick" drill. Start in a regular fighting stance. Now pivot your front foot moving your heel out then spin your body swinging your back leg around throwing a kick then returning back into starting position. Do this 10 times then switch legs. Running this exercise consistently will enhance your overall kicking performance. To intensify this drill do the same spinning back kick however instead of returning to starting position immediately throw a "round house kick" then return to starting position. Do this 10 times then switch legs and run it 10 times with the other leg. This is a serious kick combination and will enhance your kicking performance when practiced consistently.
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.
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