Students Of Success

Part I

It’s inevitable. At some point in the fall you’ll do your first ride in relatively cold weather. For the past six months you’ve been enjoying warm, sunny skies with mild temperatures around 75 to 85 degrees.

But not today. Today the mercury has dropped by 20 or 30 degrees and the sun is nowhere to be found. Today is that day where you remember what it’s like in the cold, but your brain could have used a few cobwebs dusted off first – in other words, you’ll make the same mistakes as you did at this time last year. So I wrote this article to warn you of what will go wrong.

We’re well into winter here in the North East USA. Cold, rain, snow, sleet – anything that affects riding – we’ve had it. If you take the proper precautions, you’ll be fine. But if you’re not prepared, old man winter will get the best of you!

I’ll start off with a little story about my first ride in the cold back in October 2004. It was about 52 degrees and cloudy, which seems nice and warm as I look back on it, but it was a little chilly at the time. Being used to 80 degree weather, today’s ride warranted tights, a thick long sleeve undershirt, and a windbreaker… or so I thought.

Starting out I was a little chilly. And I didn’t like it. But I kept going. And after about three minutes I was burning up – today was not the day for a windbreaker. I had to stop, take it off, roll it up, and then try to stuff it in my jersey pocket without catching it on my Camelbak. Which leads me to…

Lesson #1: It’s not as cold as you think it is. 52 in the spring feels like 70, but in the fall it feels like 30. So in the spring you shed all the layers except your shorts and jersey, even if there’s still snow on the ground. And in the fall you pile on everything you have. But that’s not a good idea.

52 warrants tights and a long sleeve jersey, but that’s about it. If you’re unsure, stash some extra layers in your jersey pockets – you can put them on after 15 minutes if you’re still cold. (Remember, you should be a little chilly for the first few minutes of your ride. Then once you warm up, you should be cozy.)

Once I shed some clothing I felt pretty good. The crisp air was refreshing, too. I really enjoyed the ride for the next hour. But then, knowing I would need some more energy for the next hour, I grabbed the Powerbar out of my jersey pocket. The same thing I had been eating successfully all summer. But it wasn’t the same today. By “wasn’t the same,” I mean it was rock hard! I bit into one end, expecting it to melt right in my mouth, but instead it shocked my whole jaw. I had to check for loose teeth after that!

Lesson #2: When Powerbars get cold, they get hard. Rock hard. They’ll break your teeth if you’re not careful. They’re ok down to 45 or 50 degrees, but you should still be really careful when you bite into them. I suggest switching to Powerbar Harvest or Pria bars in cooler weather. They’re a little lighter, so they don’t freeze as easily. And try to keep them close to your body.

Or go with an energy gel like GU. They get thick in the cold, but it takes a while for them to freeze. Personally, I kind of like them when they’re extra thick! The cold really brings out the full flavor.

That’s about it really. Two lessons. Cool weather isn’t bad. It’s the really cold stuff that you need to watch out for.

Part II

So what didn’t I cover in Part 1? I didn’t cover what to do before your first ride in the freezing cold!

Once the temps hit 25 degrees, it gets a little more complicated.

Now is the time to pile on every piece of gear you have! Well maybe not that extreme, but this weather calls for fleece lined tights, a thick base layer, a windbreaker, a balaclava, thick socks, shoe covers, and big insulated gloves.

But this doesn’t guarantee anything. Climb a hill and you’ll overheat. Get to the top of the hill and it will be 10 degrees cooler. You’ll freeze. Riding outside in sub-20 degree weather should, at least in my opinion, be avoided at all costs.

Ride a trainer. Ride some rollers. Run. Lift weights. Rest. Whatever you need to do. You’ll get a better workout that way.

Lesson #3: Going outside on a freezing cold day won’t help your training. It will be hard to move when you’re weighted down by 10 pounds of restrictive winter gear. And if your body is that cold, it will be hard to move anyway. Your form will be horrible. And then if you get used to it, your form will stay horrible into the spring.

Beyond clothing, you need to carry food and water. But if Powerbars are only good to 40 degrees, what do you do?

Lesson #4: For food, when it’s real cold, just bring gels. No bars. Gels will freeze eventually, but if you keep them next to your body, they should be ok for a while.

Lesson #5: For drink, ditch the water bottles. They’re no good. The lids will freeze shut. You’ll need a Camelbak, which should be kept inside your outer layers. Be sure to keep the tube tucked away too, and sip occasionally to be sure the water in the tube doesn’t freeze.

Replacing water with Gatorade might help, too. All the additives lower the freezing point, so it stays warmer a little longer than plain water does.

Another thing to be aware of is that you need your hands to be able to eat and drink. This means some thick gloves to keep them warm. But thick gloves mean you can’t easily open a gel pack. And some balaclavas block your mouth.

Lesson #6: Eating and drinking in the cold is a pain in the ass! There’s no miracle cure. You have to take off your gloves for a bit, pull down your balaclava, eat, and then bundle up again. Just one more reason you might want to buy some rollers!

What else can happen in the cold? Well, if you wear contacts, they may just fall out! If you have any sense, you’ll be wearing some sort of eye protection in the cold. Sunglasses at the least, and maybe even opting for ski goggles. But even then, your contacts will get cold. And like Powerbars, they’ll get hard. And then they might fall out. But even if they don’t fall out, your vision will probably be quite blurry and they’ll be a very good chance of riding off the road or into oncoming traffic.

When my contacts were about ready to fall out one day, I tried to close my eyes for a while and warm them up. But that didn’t do much, being that my face was so cold that I couldn’t feel it anymore, let alone control my eye lids.

Lesson #7: Get some goggles. It doesn’t matter what you look like, everyone already thinks you’re an idiot for being outside in this weather!

If you still want to ride outside, please follow at least some of my advice. If you enjoy riding in temperatures below zero, though, you may want to get advice from a psychiatrist.

Levi Bloom is the founder and owner of Bloom Bike Shop and the webmaster of http://bloombikeshop.com Check out his site for more good cycling info and bike repair tutorials.

Circuit Training & Circuit Training Routines

Circuit training routines are one of my favourite training sessions, whether for myself personally, or for clients. I use circuit training as part of injury rehabilitation programs, for conditioning elite level athletes, or to help my clients lose weight. I use circuits for just about everything.

I was introduced to circuit training routines by an exceptional sports coach by the name of Col Stewart. Col is one of those rare coaches who can take just about any sport, and devise a specific training program that always produces outstanding improvements for his athletes.

Col’s circuit training routines are largely responsible for the success of many of his world champion athletes. Including his son, Miles Stewart (World Champion Triathlete), Mick Doohan (World 500cc Motorcycle Champion), and countless others from sports as diverse as roller-skating, squash, and cycling.

Many other coaches are also impressed by circuit training and use it regularly.

Brian Mackenzie from Sports Coach says, “Circuit training is an excellent way to simultaneously improve mobility, strength and stamina.”

Workouts for Women state “circuit training is one of the best methods of exercising as it provides excellent all round fitness, tone, strength, and a reduction of weight and inches. In short, maximum results in minimum time.”

And another site referred to circuit training as “an ideal way to build versatility, overall strength and fitness, as well as to consolidate your mastery of a wide variety of physical skills.”

So what is Circuit Training?

Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise.

For example, a simple circuit training routine might consist of push-ups, sit-ups, squats, chin-ups and lunges. The routine might be structured as follows, and could be continually repeated as many times as is necessary.

* Do as many push-ups as you can in 30 seconds, then rest for 30 seconds.
* Do as many squats as you can in 30 seconds, then rest for 30 seconds.
* Do as many sit-ups as you can in 30 seconds, then rest for 30 seconds.
* Do as many lunges as you can in 30 seconds, then rest for 30 seconds.
* Do as many chin-ups as you can in 30 seconds, then rest for 30 seconds.

What makes Circuit Training so good?

The quick pace and constant changing nature of circuit training places a unique type of stress on the body, which differs from normal exercise activities, like weight training and aerobics.

The demands of circuit training tend to prepare the body in a very even, all-round manner. I have found circuit training to be an exceptional form of exercise to aid in the prevention of injury. Circuit training is one of the best ways I’ve found to condition your entire body (and mind).

There are many other reasons why circuit training is a fantastic form of exercise, and what most of these reasons come down to is flexibility. In other words, circuit training is totally customizable to your specific requirements.

Circuit training can be totally personalized. Whether you’re a beginner, or an elite athlete, you can modify your circuit training routine to give you the best possible results.

A circuit training routine can be modified to give you exactly what you want. Whether you want an all-over body workout, or you just want to work on a specific body area, or you need to work on a particular aspect of your sport, this can all be accommodated.

Also, you can change the focus of your circuit training routine to emphasize strength, endurance, agility, speed, skill development, weight loss, or any other aspect of your fitness that is important to you.

Circuit training is time efficient. No wasted time in between sets. It’s maximum results in minimum time.

You can do circuit training just about anywhere. One of my favourite places for doing circuit training is at some of the parks and playground areas near where I live.

Circuit training is a favourite form of exercise for the British Royal Marine Commandos because they tend to spend a lot of time on large ships. The confined spaces means that circuit training is sometimes the only form of exercise available to them.

You don’t need expensive equipment. You don’t even need a gym membership. You can just as easily put together a great circuit training routine at home or in a park. By using your imagination, you can devise all sorts of exercises using things like chairs and tables, and even children’s outdoor play equipment like swings and monkey bars.

Another reason why I like circuit training so much is that it’s great fun to do in pairs or groups. Half the group exercises while the other half rests and motivates the exercising members of the group.

The main types of Circuit Training

As mentioned before, circuit training can be totally customized, which means there are an unlimited number of different ways you can structure your circuit training routine. However, here are a few examples to give you some idea of the different types available.

Timed Circuit
This type of circuit involves working to a set time period for both rest and exercise intervals. For example, a typical timed circuit might involve 30 seconds of exercise and 30 seconds of rest in between each exercise.

Competition Circuit
This is similar to a timed circuit but you push yourself to see how many repetitions you can do in the set time period. For example, you may be able to complete 12 push-ups in 30 seconds. The idea is to keep the time period the same, but try to increase the number of repetitions you can do in the set time period.

Repetition Circuit
This type of circuit is great if you’re working with large groups of people who have different levels of fitness and ability. The idea is that the fittest group might do, say 20 repetitions of each exercise, the intermediate group might only do 15 repetitions, while the beginners might only do 10 repetitions of each exercise.

Sport Specific or Running Circuit
This type of circuit is best done outside or in a large, open area. Choose exercises that are specific to your particular sport, or emphasize an aspect of your sport you’d like to improve. Then instead of simply resting between exercises, run easy for 200 or 400 metres. You can even use sprints or fast 400 metre runs as part of your choice of exercises.

Some Important Precautions

Circuit training is a fantastic form of exercise, however, the most common problem I find is that people tend to get over excited, because of the timed nature of the exercises, and push themselves harder than they normally would. This tends to result in sore muscles and joints, and an increased likelihood of injury.

Below are two precautions you need to take into consideration.

Firstly, your level of fitness. If you’ve never done any sort of circuit training before, even if you consider yourself quite fit, start off slowly. The nature of circuit training is quite different to any other form of exercise. It places different demand on the body and mind, and if you’re not used to it, it will take a few sessions for your body to adapt to this new form of training. Be patient.

Secondly, you’re warm-up and cool-down are crucial. Don’t ever start a circuit training routine without a thorough warm-up that includes stretching. As I mentioned before, circuit training is very different from other forms of exercise. Your body must be prepared for circuit training before you start your session.

For more information on how to warm-up and cool-down properly, review the following articles.

Warm-up: http://www.thestretchinghandbook.com/archives/warm-up.htm
Cool-down: http://www.thestretchinghandbook.com/archives/cool-down.htm

About the author:

Article by Brad Walker. Brad is a leading stretching and sports injury consultant with over 15 years experience in the health and fitness industry. For more articles on the prevention & treatment of sports injury, subscribe to The Stretching & Sports Injury Newsletter by visiting http://www.thestretchinghandbook.com/.

Changes take place on the baseball diamond daily. Players get hurt and go on the DL. Players get hurt and continue to play, which can affect their performance. Managers make changes in the field and in the batting order. Managers make changes in the starting rotations.

It’s essential for the sports bettor to keep up on these changes. The Angels, for instance, have a good offense on paper, but various injuries have taken a bit out of their offensive punch. Garrett Anderson is battling a bad back, for instance, and the offense is third worst in the AL in batting, on base percentage and home runs. If they get healthy this should be a very productive offense, so it’s key to keep up with their health situation.

The NY Mets have been the early frontrunner in the NL East. The Mets had a decent weekend taking wo out of three from the rival Yankees. However, the starting rotation has taken major hits of late, with rookie Brian Bannister out and they just lost starter Victor Zambrano for the season. Mets fans must be cringing every time Tampa Bay lefty Scott Kazmir has another great game – and he’s had a lot of them this season.

You may recall two years ago at the trading deadline the Mets sent their best pitching prospect, Kazmir, to the Devil Rays for Zambrano. The trade was widely criticized at the time and it looks even worse now. Think about a rotation of Pedro Martinez, Tom Glavine and Kazmir. Instead, the Mets are desperate to fill out the rotation, especially with the surging Phillies suddenly hot on their heals. Kazmir just allowed four hits and matched a career-high with 11 strikeouts in eight innings, helping the Devil Rays beat the Marlins 3-0 for the young left-hander’s fifth straight win. At 22, Kazmir is the youngest major league pitcher to win seven games this early in a season since Fernando Valenzuela in 1981!

The Cubs have a terrible offense, still without ace slugger Derek Lee, and notice they are on a 7-1 run under the total. And speaking of weak offense, the NY Yankees are having all kinds of problems. Following the Subway Series loss to the Mets, the Yankees put right-hander Shawn Chacon on the shelf with a bruised left shin. Chacon was slated to start Sunday, but watched Aaron Small face the Mets in the Yanks’ 4-3 loss. Small will fill in for Chacon this week. Chacon will join Carl Pavano, Tanyon Sturtze, Octavio Dotel, Gary Sheffield, Hideki Matsui and Bubba Crosby on the DL. The Yankees promoted outfielder Terrance Long from Triple-A Columbus. Joe Torre said Long can expect to play right away. And Yankees catcher Jorge Posada missed his second straight game with back spasms.

The Yankees are on an 8-3 run under the total, which isn’t a surprise with so much offense hurt. The joke in the NY Post this week was, “How do you get the Yankees out? Put runners in scoring position.” Seventeen times the Yankees batted with at least a runner on second against the Mets and just twice they delivered hits. Combined with a 2-for-10 effort in the clutch Saturday, the Yankees are 4-for-27 (.148) heading into the week.

A lesser change has taken place out West as San Diego is suddenly finding some offense after a very poor start offensively to the season. The Padres are on a 10-4 run over the total. Changes occur constantly in baseball, and it’s important to keep tabs and see if that is correlating to any spread marks, such as wins, losses, overs and unders.

Bryan Leonard is a documented member of the Professional Handicappers
League.
Read all of his articles at http://www.procappers.com/Bryan_Leonard.htm.

A good camping tent should keep you dry, comfortable, and provide protection.

Which camping tent… Dome, family, 4-season, backpacking or cabin is right for you? They don’t repel rain, cold, snow, or biting bugs equally.

Camping tents are an important outdoor gear investment. This article will give you the information you need to make an informed decision about what kind is best for you.

First determine what type of camping you’ll be doing? Do you only go out in the summer or are you into 4-season camping? Make sure to prepare yourself for the worst possible type of weather you’ll encounter. Waking up to a foot of snow inside your summer camping tent because of a late fall blizzard isn’t much fun.

After determining what seasons you’ll need your tent for, estimate how many people you will usually camp with…

Sizing It Up

Camping tents are rated by the number of people they can accommodate. But these ratings are like getting twenty circus clowns into a Volkswagon Beetle…goofy. When they say it’s a 4-person tent, they mean 4 people and nothing else, no hiking gear, no room for boots, just 4 people that hopefully know each other pretty well. Seriously, if you’re looking for backpacking tents or hiking tents and weight is a big concern, then get cozy and use the rating system, but otherwise I’d think bigger.

Consider going 1-2 sizes bigger than what you need for a smaller camping tent. Better yet divide the “person rating” by 2 so you’ll have a decent amount of room if you have to stay inside due to nasty weather. If you thought cabin fever was bad wait until you’re stuck in a downpour with 5 other people in a small tent for a few days.

My 4 man tent with 2 vestibules is perfect for 2 people and plenty of gear. Dry equipment is a good thing. This is still true with kids because the smaller they are the more room they take up with “kid stuff”. Something else to keep in mind is that more room makes extended trips easier.

Consider the length and width of the camping tents you’re looking at. If you’re 6 feet tall you’ll want at least 7 feet to stretch out length-wise and 2-3 feet of width depending on how much you move in your sleep.

Another thing to consider is to make sure you have enough space for an inflatable air mattress. While it’s not mandatory I’ll have to say it makes camping much more comfortable than lying on a cold pad. When I wake up I feel 300% better than when I slept on a pad on the floor getting stiff and cold. No it’s not a king-size pillow-top, but hey this is camping.

Since we’re on the subject of size, make sure that you’ll have enough height to kneel, partially-stand, or…

About the author:

If you would like to learn more about how to select camping tents, click here. Marc learned about quality gear just after his pup tent flooded forcing him to sleep in his tiny 2-seat Honda CRX. His hiking equipment & camping gear guides & reviews save you time & money. Subscribe to his camping & hiking newsletter & get the most usable info. FREE! © Marc Wiltse. Reprint permission if author, copyright, links & this notice are intact.

Ever since I took a power walking class in college, I have been hooked. If you are thinking about learning how to power walk, I strongly urge you to do so. It is fun and a great way to get in shape and stay healthy. Friends and family members can join in, and it ends up being a great way to bond as well. So, spend a little bit of time learning about power walking. You may find that it is just what you are looking for. We will discuss the fundamentals of power walking, as well as go over a list of the equipment that you need to get started.

Many people may ask what exactly is power walking? You have been walking for years, but chances are, you haven’t been utilizing all of your muscles. Power walking is achieved by walking at a brisk pace, while tightening up all of your muscles. You should feel your abs and butt tighten as you walk. You can pump your arms for added resistance as well. When done correctly power walking can give you the benefits of cardio and strength training at the same time. When you first begin power walking, you will notice the difference right away. Your entire body may be sore after your first workout. This is completely normal and means that it is working!

Before you head out, you will need to get a few supplies. Most of them you probably already have, so it won’t take much to get you started. The most important piece of equipment is a good pair of shoes. Power walking takes a toll on your feet, so it is important to have good arch support. You can probably use a pair of shoes that you already have, but I would invest in a good arch support insert to breathe new life into your shoes. You will also want to invest in some good workout clothes. Choose fabrics that are breathable, and reflective if you plan on power walking outdoors.

Choosing where to walk is also important. If weather permits, you can always head outdoors to do your walking. Look for a local track or park that offers no traffic or distractions. Treadmills offer a great alternative for those that like to power walk at odd hours or in the privacy of your own home. Look for one with a long deck so that you can stretch out your legs between strides.

Last but not least, make your walk fun. Bring along a cd player or Mp3 player to keep yourself entertained. Bringing along a friend is also a great way to keep entertained, and catch up on the latest gossip. Of course, you can also take your power walking time to reflect on yourself. Think about the upcoming week and center yourself. If you are using a treadmill, try to put up pictures of an exotic local, so that you can pretend that you are walking on the beach, etc. Or you can always catch up on your TV watching. Whatever you decide, make it fun. You are more likely to walk longer and get a better workout if you are enjoying yourself.

About the Author

Marcy Jenkins is a personal trainer and freelance author. She is a contributing writer to http://www.treadmills-resource.com – a site providing free treadmill tips and consumer information.

The Sun Belt Conference is not the same conference as last year. Florida Atlantic and Florida International will move into the conference after playing their 2004 season in Division I-AA. New Mexico State, Idaho, and Utah State have left to join the WAC. No matter how the conference is made up, North Texas will seek its’ fifth consecutive conference title and an automatic bid to the New Orleans Bowl.

2005 Predicted Order of Finish

1. NORTH TEXAS
With the best rushing attack in the conference, the Mean Green should repeat as conference champions. They have two of the top rushers for the past two seasons returning. Sophomore Jamario Thomas (180 yards per game) finished as the nation’s leading rusher. The top rusher from 2003, Patrick Cobbs will be to battle for the title again this year. The Mean Green will have these players lined up all over the field and we ill see an exciting game each time they play.

2. MIDDLE TENNESSEE
With 18 returning starters (8 on offense, 10 on defense), the Blue Raiders will be in the thick of the race for the conference title. Junior quarterback Clint Marks leads the offense and with last seasons passing performance (2,749 yards and completion percentage of 70.4) leads the conference in that category. The other part of the offense will focus on junior Eugene Gross to lead the rushing attack. Defensive lineman Quinton Staton, formerly an offensive lineman, will set the pace for defense.

3. LOUSIANA-LAFAYETTE
With return of senior Bill Sampy quarterback Jerry Babb, the Ragin Cajuns are an automatic conference title contender. The junior quarterback not only has the required accuracy, but can also hurt the opposing defense with his running ability. Solid special teams and strong defense will help the Ragin Cajuns to content for the title.

4. TROY
Troy will have to replace 23 seniors from the 2004 team. This includes six offensive unit starters. Linebackers Laverne Johnson and Bernard Davis, and defensive back Johnny Faulk will be the force of success of this team. D.T. McDowell will return at quarterback and try to lead the offense through a rebuilding era.

5. LOUSIANA-MONROE
The Sun Belt’s freshman of the year, Kevin Payne, for 2003 will return after sitting out 2004 with a broken arm. If he returns to his 2003 form, this could be another team in contention for the title. Quarterback Steve Jyles is a dual threat, leading the team in passing (2,300) and rushing (587). An inexperience defense will be following defensive lineman Brandon Guillory.

6. FLORIDA ATLANTIC
After last season’s 9-3 record and losing most of the starters, the Owls will have a rebuilding season. The secondary should be the strong point for this year with Willie Hughley and Lawrence Gordon. B.J. Manley will take the hand-offs from former West Virginia backup Danny Embrick at quarterback.

7. FLORIDA INTERNATIONAL
The Golden Panthers will have an effective offense with Josh Patrick starting at quarterback behind a solid offensive line. He will have sophomore Julian Reams at running back to work with. Their defense was one of the worst in I-AA last season and will have to step up to help the team avoid the Sun Belt cellar.

8. ARKANSAS STATE
The strong point for this team is the young defense. Sophomore linebacker Josh Williams and defensive back Tyrell Johnson will once earn all Sun Belt honors. The offense has Antonio Warren (1,036 yards) and quarterback Nick Nole back, but the rest of the unit is inexperienced

Garth Belkins is the senior sports writer for 365SportsNews.com

It’s Spring; always a great time of year for everybody! Our customers on the East Coast and the Mid-West are thrilled because the long winter is finally coming to an end. For the rest of us, we get to be excited because baseball season is starting. While I always try to be positive, especially with Spring Training going strong and all the youth leagues kicking off their seasons, for this newsletter I’d like to add a twist and focus on 10 things I hope NOT to hear this season.

1. “Swing Level”

You’ll hear this at every park you go to watch baseball or softball: “Swing Level”. However, it’s not possible to swing level. Think about the baseball swing for a moment. Your hands are held high, close to your head. The ball, if it’s a strike, is thrown between your knees and the letters. So, how can a swing be level? Well, it can’t be. A correct baseball swing is elliptical; it has a downward motion through contact to create backspin on the ball and a high follow through. Great hitters may each have different planes they swing on, but none of them are ever going to be “level”. Let’s stop creating this incorrect mental image for the kids.

2. “Just Throw Strikes”

“Ok Johnny, just throw strikes now; all you have to do is throw strikes.” Any kid who’s pitching is doing his or her best to throw strikes. Especially when a kid is struggling to get the ball over the dish, you can bet anything they’re not trying to “paint the black” or “blow it past” the hitters. All they’re trying to do is “throw strikes”. Pitching is the greatest pressure cooker in all of youth sports. When a kid is on the bump, he’s all alone and the entire team is depending on them to throw strikes. When a pitcher is struggling, they may have a basic mechanical flaw or they might be nervous. Stating the obvious and telling them that the sky is blue isn’t going to help them throw strikes. What it will do is make them stop “pitching”, change their mechanics even more, and try to “aim” the ball.

3. “Practice Makes Perfect”

We’ve talked about this before, but it’s worth emphasizing again. Ask any kid what practice makes and they’ll tell you: “Practice Makes Perfect!” Of course, practice doesn’t make perfect, it makes PERMANENT! Repetition creates muscle memory. If you practice the wrong motion over and over again, what kind of motion are you creating? Breaking a bad habit is very, very hard. It’s crucial that parents and coaches spot flaws quickly so that they aren’t repeated. Of course, that means that a parent or coach needs to know the right way to do things. Please, get some instructional books and tapes (LINK TO INSTRUCTION SECTION). If you’re going to volunteer to coach, make sure that you’re not passing along the same bad habits that you learned. It takes about 1,500 repetitions to turn a bad habit into a repeatable good habit. It’s a lot easier to just do it right in the first place.

4. “Bad Game”

Sportsmanship is something that every kid, parent and coach should be always be aware of. In our baseball league, we’ve instituted a new Code of Conduct that requires good sportsmanship and enforces penalties, including suspensions and expulsion, for violations. After the game, each kid should congratulate each person on the other team. Even in jest, nobody should ever tell another kid: “Bad Game”. As a coach or a parent, if you hear it, please stop it.

5. “Keep Your Back Elbow Up”

Keeping your back elbow up is neither right nor is it wrong. The batting stance is one of the most over coached aspects of hitting. Think about some of the unique stances you’ve seen. Jeff Bagwell, Bobby Tolen, Joe Morgan, Eric Davis, Steve Garvey, Frank Thomas, Don Mattingly and every other player each has their own unique stance. What all great hitters do have in common is not their stance before the pitch comes, but getting into the proper position when the pitch is on the way. That means having their hands back, wrists cocked, balanced and ready to swing down through the ball. So, focus on getting kids into this position and stop picking on them for everything before the pitch.

6. “Throw From Your Ear”

I really can’t believe that anybody teaches throwing like this – even for really young kids; it’s just wrong and it creates bad habits. Putting the ball next to your ear and throwing creates a pushing motion and costs much of the power a kid has. Get them to extend their arms in both directions – like a half jumping jack. They should maintain flexibility and bend in their arms. Then just “high-five” to throw the ball. If you’re teaching kids to throw from their ears, get some tapes.

7. “Arguing”

There is a great line at the end of the movie A League of Their Own when a player is arguing with the umpire about a called strike. The umpire says: “That pitch may be a ball tomorrow and it may have been a ball yesterday, but today it’s a strike!” Umpires do their best and they make mistakes – lots of them. We can’t control the umpires and we need to accept that they are human and that they do their best. Of course, if they make a mistake with the rules, there is no harm in pointing that out, but judgment calls are a different matter. Disputing them is a poor example for the kids. Also, there is no need for parents to heckle the umpires from the stands. Coaches need to proactively make sure this isn’t happening every time they hear it.

8. “Charge the Ball”

This is another baseball myth – that a good fielder “charges the ball”. What great fielders actually do is “play the ball” instead of having the “ball play them”. This may seem like a subtle distinction, but it’s huge to a kid who is trying to grasp the fundamentals of fielding. Charging the ball required them to run in at full speed and get to the ball. In contrast, playing the ball means that you’re trying to get it on the right hop to make the play. The only time a fielder really has to “charge” the ball is on a dribbler or a bunt. Almost every other grounder will require reading the hop and making the play.

9. “Turn Your Wrists”

I still hear parents and coaches telling their kids to “roll their writs” as they swing the bat. The proper position for the hands at contact is palm up and palm down. During the follow through, the wrists will naturally turn, but it’s long after the ball has been hit. Just a last note on hitting: kids will swing at bad pitches, including pitches over their head and in the dirt. There’s a time to coach and a time to be a cheerleader. During the at bat, a kid knows he just swung at a terrible pitch and he doesn’t need to hear it from the stands or from his coach. After, you can work on the strike zone and making sure that the recognition is there.

10. “Keep Your Eye on the Ball”

Of course, it’s crucial to watch the ball, but we try to teach kids to watch the ball with their nose instead of their eyes. For pitching, hitting, throwing and playing sports in general, keeping the head from moving is a key to success. A player can waggle his or her head more or less freely and still technically “see” the ball. They just won’t be able to hit or catch it. In contrast, coaching to watch with your nose trains the head to stay still, allowing the eyes to focus. So instead, we say: “keep your nose on the ball”.

That’s the list of the 10 things I hope not to hear this season. I doubt I’ll make it past the first week, but it still sure promises to be a great year so let’s PLAY BALL!

Ken Kaiserman is the President of http://SportsKids.com - a leading sports Internet site for kids and their families. In addition to coaching football, basketball and baseball, Ken serves on the local Little League board of directors and a park advisory committee. Ken and his wife Sheri have been married for since 1991. They have three children: Benji, Bobby and Rebecca (aka Rocky) who all love their sports!

No sport would be complete without a competition for the best of
that sport to show off their skills, and swooping is no
exception. Just like any other sport, there are swooping
competitions year-round in several different countries around
the world. If you have been swooping for a while, and you want
to see how well you compare, then you should look for a swooping
competition in your area.

Swooping competitions are relatively new, and there are two
different types. The first is just a swooping competition in
which all of the sky divers are accomplished swoopers. The
second type of competition takes place as part of a larger sky
diving competition.

Even though swooping is a new sport in a lot of areas, and there
are not always competitions in place wherever you go, the number
of competitions worldwide is increasing. In fact, these
competitions are doing a lot to add to the popularity of the
sport - both among other sky divers and other people who are
just looking for an extreme sport to watch.

Most swooping competitions are only for very expert swoopers.
Since a lot of the different maneuvers that are required in the
competition are difficult, none of these competitions are open
to everybody. If you would like to compete in a swooping
competition, then you’re going to have to qualify. You can
qualify by showing through a few jumps that you have control
over your canopy, and that you are able to accurately hit inside
of a target area.

Swooping competitions also generally consist of several
different rounds. This way, more than one skill is being tested
through the competition. Also, in this way, the best overall
swooper wins - and a single bad jump may average out in the end.

Before competing in swooping competitions, you may want to try
competing in regular sky diving competitions for practice. Some
of the skills that you will use in order to do well in these
competitions should help you as a sky diver - and you will be
able to get used to the stress of sky diving competitions before
you find yourself getting ready to swoop competitively.

Flexibility is quite often a misunderstood principle, but most
of us know it is important to golf. Before we discuss
flexibility and its relevance to golf we need to start with:
“What in the #$%#%$#% is flexibility anyways?”

It is a simple question yet one that is not easy to answer. I
imagine that most of you come up with some definition that is
something to the effect of “Flexibility is stretching, right?”
That answer is partially correct. Flexibility training
incorporates stretching techniques. However, it is NOT limited
to traditional stretching, and the two terms cannot be used
interchangeably.

We Should Talk About What Flexibility Means

According the National Academy of Sports Medicine, flexibility
can be defined as the normal extensibility of all soft tissues
that allow full range of motion of a joint. You will note that
nowhere in the definition of flexibility is the word stretching
used. To help further explain, understand, and clearly define
flexibility, let us take the definition and break it down into
three parts. The first part of the definition, “the normal
extensibility,” is best understood by thinking of the muscles in
your body. Each muscle in your body has what is termed a “normal
length-tension relationship.” When the muscle is at its “normal
length-tension relationship,” it functions correctly. When the
muscles contract and extend (i.e. when you “flex” your bicep in
the mirror, your bicep muscle is contracting and your tricep is
extending) they enable you to create movement of your skeleton.
Often, athletes cause a disruption of the “normal length-tension
relationship” through training, which leads to one muscle
becoming shorter or longer than its normal length-tension
relationship. When this happens, the body begins to have
difficulty moving the skeleton in a safe and efficient manner,
which will be magnified when trying to perform athletic
movements.

The second portion of the definition of flexibility discusses
“all soft tissues.” This part of the definition is quite easy.
As you know, the human body is comprised of numerous types of
cells and tissues. Soft tissues are simply a categorization of
certain types of tissues in your body including muscles,
ligaments, and tendons.

The final part of the definition reads: “that allow full range
of motion of a joint.” Every joint (where two bones are
connected in your body, i.e. shoulder, hip, elbow, etc.) moves
through a specified range of motion determined by the design of
the joint. The anatomical structure of a joint determines the
amount, direction and type of movement through which a joint
moves. This is known as the range of motion. To achieve a full
range of motion, the surrounding muscles and connective tissue
have to be flexible enough to allow the joint to move through
that range of motion. To demonstrate what a full range of motion
is, bend your elbow as much as you can (brining your hand as
close to your shoulder as possible) and then straighten it. Each
joint in the body has a range of motion that is unique to the
design of the joint. For example, the shoulder joint is
classified as a ball and socket joint, which has a range of
motion of 360 degrees (a much greater range of motion than the
elbow).

Once broken down, flexibility is simply defined as: every
ligament, tendon, and muscle (soft tissues) in your body, having
the correct length-tension relationship (normal extensibility)
to allow every joint in your body to move through its full range
of motion. This concludes the first part of this article. We now
have a pretty simple working definition of flexibility. In the
next section of this article we will discuss the question: “Why
is flexibility important to the golf swing?”

The Real Meat of the Article…Flexibility and the Golf Swing

So now we have a “working definition” of flexibility. We
probably need to discuss the golf swing briefly to create the
connection between “your” flexibility and “your” golf swing.

Breaking down the golf swing, we know that it is categorized
into different phases: address, take away, back swing,
transition, down swing, contact, and follow through. Your local
swing coach has probably discussed the importance of these
phases of the swing in order to create a good swing. I am sure
you also are aware that the body must “move through” these
phases in a certain sequence for a correct swing to occur. The
key phrase when it comes to the golf swing and flexibility is
“move through.”

Go back to the definition of flexibility. What does it tell you?
In general, it says that every muscle, ligament, and tendon in
your body must have the correct range of motion within itself to
perform the activity you ask of it. Take that definition and
place it upon what movements are required of the golf swing. It
essentially states that your individual body MUST have the
required flexibility parameters within every muscle, ligament,
and tendon to execute the golf swing correctly.

Now the kicker question: what happens if your body does not have
the needed flexibility parameters to swing a club on the correct
path? Is the answer, “Forget about golf and go grab your fishing
pole?” No, that is not the correct answer. Your body is a little
smarter than that one wise-crack answer. If you ask your body to
do something, nine out of ten times it will “try” to do what you
are asking it to do. When your brain tells your body to do this
and this and this in a certain order, your body is going to try
as hard as it possibly can to complete the task. The task (in
our case the golf swing) may get completed, but probably not
exactly as we would like. In the golf swing, this results in
shots that we are really not happy about (slices, hooks, blocks,
etc.)

When the body does not have the needed flexibility to swing a
club on the correct path is what we term “compensation.”
Compensation is the body’s way of making up for inefficiencies
it may have within it. If you do not have the flexibility
properties in, say, your hamstrings for the golf swing, your
body will create compensation patterns in your swing to “make
up” for the lack of flexibility in your lower body. So the
reality of the situation becomes that, regardless of how hard
you work on your swing and how much you practice, until you
correct the flexibility issues within your body it will be very
difficult to correct your swing. So there you have it! The
connection between flexibility and the golf swing is a very
important connection if you are looking to make good shots on
the course.

How do I get it?

We have discussed flexibility and the golf swing. You now have
an understanding about the definition of flexibility, the
importance of flexibility as it relates to the golf swing, and
what happens if you do not have it (flexibility for the golf
swing, that is). Now the final question to answer is: “How to I
get it if I don’t have it!” That is a question to answer in
another article, or take a look at our web site
www.bioforcegolf.com for more answers.

The first four teams were founded in South Bend, Indiana; Kenosha and Racine, Wisconsin; and Rockford, Illinois. The players were recruited wherever they could be found, but the best source seemed to be the Girls Athletic Association (GAA). The first season began in the summer of 1944. The league thrived the first few seasons garnering much popularity and fan support.

But when the war ended in 1945, things began to get hard. Especially the fact that when the men returned and took up their old jobs, forcing women out of the workplace and challenging the popularity of women’s baseball. The All-American Girls Professional Baseball League reached its peak in 1948, then began to fall. The teams eventually all went into debt, and between 1949 and 1951, it dwindled down to nothing. However, women’s baseball holds a special place in history, with a section of the Baseball Hall of Fame dedicated to this era.

With soccer becoming a hit among women in the United States, with their World Championships, baseball has taken a backseat. It will come to a point again in the future where baseball becomes a hit amongst the average woman. WNBA has become highly commercialized, and soccer extremely popular. Why not baseball?

Peter Portero contributes baseball news, betting tips, articles, systems for easybaseballbetting.com