The defensive end is one of the most important players on the football field. The defensive end has two major responsibilities: He must be able to stop the opponent’s running game, and he must put significant pressure on opposing quarterbacks. His goal is to “sack,” or tackle, the quarterback, or get a hand on a thrown ball so his teammates can intercept the deflected pass.
The defensive end must find a way to control the offensive tackle with his hands. In this drill, you will start with your hands on the outside portion of the offensive tackle’s shoulders. On the coach’s whistle, you will try to turn his shoulders so his back is toward the center of the line. At the same time, he will try to keep you from doing this by staying in a position where his chest is facing your chest. If you can turn him, you can sprint past him and into the opponent’s backfield and get after the quarterback. If you can’t, the tackle offensive tackle has neutralized you. Do this 10 times; to be successful, you must win at least half the battles.
This is one of the best moves a defensive end can use to throw off the tackle and get to the quarterback. In this drill, you will have to get past three tackling dummies. Line up the tackling dummies about three yards away from each other. On the coach’s whistle, sprint to the first one. As you get to the dummy, push it to the left with a hard, two-hand blow. Hammer the second dummy with a hard two-hand blow to the right, then hammer the third dummy to the left and get after the quarterback. The key is to do this drill with speed and quickness. You must get the dummy on the ground, and you can’t slow down. This will help you work on your speed, quickness, hand-eye coordination and power.
In order to be an effective defensive end, you must win the battle of leverage with the offensive tackle who is trying to block you. When you line up at defensive end, you have a bit of an edge over the tackle because you can line up two steps to the outside and get a running start in your effort to get past. He will try to hammer your inside shoulder as you attempt to speed-rush him. If you can get your shoulder lower than his pads, however, you will have the edge in leverage, and make it difficult for him to stop your pass rush. This will make you a dominant and consistent pass rusher.
Activities do not have to be aerobic or muscle-strengthening to melt calories, although pulse-elevating exertion is recommended for optimum health benefits. One unexpected calorie-burning activity is sleeping.
According to the National Sleep Foundation, “sleep needs vary across ages and are especially impacted by lifestyle and health.” Even though a precise amount of sleep cannot be pinpointed, the foundation offers a standard adhered to by most sleep experts of 8.5 to 9.25 hours for teens aged 10 to 17, and seven to nine hours for adults 18 and older.
The caloric benefits of any activity vary, depending on your body mass and the frequency, intensity and duration of the activity. If weight loss is your goal, remember that 3,500 calories equals approximately 1 pound of fat. You should burn 3,500 calories more than you take in, regardless of type or intensity of physical activity, to take off 1 pound. You cannot expect to burn a large amount of calories while sleeping. If you sleep seven hours a day and weigh 110 pounds, you can expect to burn approximately 314.3 calories, according to Discovery Health. If you weigh 150 pounds or 200 pounds, you will work off an estimated 428.6 calories or 571.4 calories, respectively, in that same seven-hour stretch. A one-hour nap will recharge a 125-pound person while taking off 51 calories. For a 175-pound individual, 60 minutes will burn an estimated 71.4 calories.
Though you would not be able to count sleep toward your 150 minutes of recommended weekly moderate-intensity aerobic activity, sleeping for the recommended amount every day bolsters overall health and can enhance weight-loss and weight-maintenance regimens.
Whether you are gearing up for the beginning of the season or prepping for the big game against your rivals, football drills are often used to prepare the mind and body for the game. Since football is such an interactive game, practice drills generally involve the whole team or several players working together. Although you cannot fully prepare yourself for the sport without a partner or two, you can still practice throwing, catching, speed and agility drills on your own.
Set up a target in an open space, such as a large backyard or park. Since you do not have someone to catch the ball for you, your target will determine how accurate your throw is. You might use colored tape to make an X on the ground or a wall.
Throw the ball from 10 to 15 yards away from your target. If the ball reaches your target, your throw is accurate and you should continue practicing with the same throwing mechanics. If the football did not reach the target, make small modifications to your throwing technique until you achieve accuracy.
Increase your distance by 5 yards once you can accurately hit your target with five consecutive throws.
Enhance the difficulty of the football drill by simulating game activity as you throw the ball. Attempt to throw the ball while running forward and backward and shuffling sideways.
Stand with your feet shoulder-width apart, knees slightly bent. Hold the football in your hands in front of your chest.
Throw the ball several feet into the air, watching it carefully as it moves through the air.
Catch the ball as it falls back toward the ground. As you catch it, tuck it into your body as though you were preparing to run with it.
Increase the vertical height of the throw gradually. As you become more familiar with the drill, make it more difficult by throwing the ball up and away from you. This technique requires you to run for the ball, which further helps prepare you for a football game.
Position two cones roughly 10 to 20 yards apart. Beginning at one cone, sprint in a straight line toward the other cone. Just before you reach the second cone, veer off to the left at approximately a 45-degree angle. Repeat the drill, this time veering off to the right.
Set up four cones in a Z-shape. Each cone should be approximately 5 to 15 yards apart. Sprint quickly from one cone to the next.
Arrange 5 to 10 cones in a vertical line, approximately 5 yards apart. Use the side shuffle to weave your way back and forth through the cones. To complete the side shuffle, stand with your feet slightly wider than shoulder width. To move toward the right, your left foot should slide toward the right as right foot steps to the right. Continue shuffling along in this same manner. To move to the left, simply reverse the process.
Many parents wonder whether they should encourage their children to play sports. It is known that athletic participation aids in fighting childhood obesity, encourages social interaction and promotes self-confidence and independence in many children. Pushing reticent children into sports, however, can have adverse consequences, because competition can place too much pressure to succeed on even recreational athletes. Parents must weigh the pros and cons of involving their children in youth sports.
The word “push” implies a measure of force. Children should not be forced to play sports, Blake Soto writes in the “Youth Fitness” magazine, as this can ruin the experience of participation. A child who is adamantly opposed to competing may rebel, and will probably hate the sport he was “pushed into.” Encouraging a child to try his hand at a particular game is a much better strategy. Consider his natural inclinations and match these to the type of sport he is most likely to enjoy. For example, if your child loves interacting with nature, encourage him to participate in cross country running or competitive fishing. Likewise, if your child is always turning cartwheels and doing handstands, you might want to steer her toward a gymnastics group. Attune yourself to your child’s interests, and don’t sign him up for baseball if the only reason is that you played Little League as a child. Your kid is likely to enjoy a sport more if it suits his particular abilities. If your child is drawn to arts or music rather than sports, accept this and do not insist she participate in athletic competitions.
The physical exertion involves in sports can straighten muscles, increase flexibility, rev up metabolism, improve circulation and promote good mental health. Sports also give kids a chance to develop valuable social skills, notes the American Academy of Pediatrics. A child learns much from competing, including how to cope with both victory and failure. Athletic accomplishment yields confidence and assurance for growing children. Sports, in general and handled well by parents in particular, are incredibly beneficial for children in terms of body, mind and spirit.
While sports provide excellent physical and mental growth opportunities for children, “pushing” a child too hard into athletics might result in very negative results. Serious injuries can occur to growing bodies if a parent encourages his children to train too heavily, Soto cautions in “Youth Fitness.” Children placed in strenuous activities at an early age often develop physical problems, such as tendinitis, that can haunt them their entire lives. It’s also possible to push children beyond their mental capacities during competition. “Star” players might become arrogant and belligerent or falsely believe their accomplishments on the field outweigh every other aspect of their lives. The limelight can burn too brightly for these athletic kids, Soto warns. “Burnout,” in which the child becomes anxious, stressed or extremely bored with a sport, can happen when parents place too mush emphasis on athletics.
Appropriate modeling by parents and coaching should occur when children are encouraged or “pushed” into sports. Parents and coaches must maintain good sportsmanship and make reasonable decisions when it comes to their athletic charges, Soto explains. Adults who react positively by applauding all children’s efforts, encourage teamwork and friendship among competitors and keep their expectations realistic regarding a child’s abilities are likely to have children who enjoy playing the sport and who are likely to enjoy all the benefits athletics provide.
There are many warning signs that indicate a parent may be pushing her children too hard into sports. Parents can determine if a sport is too taxing on a kid when that child feigns illness to avoid athletic participation, complains about the sport being too difficult or behaves inappropriately during games. A drop in grades, fatigue and an obsessive focus on a particular sport or aspect of that sport can also indicate the child is suffering and needs a break from the rigors of athletics, Soto reports.
Fear can overcome any athlete. Some fear the game itself, but others fear the large crowds (enochlophobia) that often come to basketball games. Anxiety is often associated with these problems, as players worry about the game and possible failure. This can be a problem for basketball players at any level. As an athlete moves up in levels of play, the pressure may increase fear and anxiety.
Imagine the crowd is not there by creating in your mind an image that you are in a small gymnasium without a crowd. There is only you, your teammates and the opponents.
Take a deep breath. Deep breathing is a way to slow your heart rate. This will calm your nervous system.
Focus your attention on the game. The human mind is only able to concentrate on one thing at a time. By focusing on the game you can eliminate your thoughts about fear of crowds.
Take a step back and do more deep breathing when you are in a high-pressure situation such as shooting free throws. Take the extra second to gather yourself and calm yourself down.
Practice these steps repetitively. Fear and anxiety are not easy to overcome, so practicing these steps willl help you subdue your fear.
Ask yourself a series of questions about the source of your anxiety. What are you afraid of? Is it harmful? By answering those questions you will be able to attack your fear.
Step out onto the court. Once you are on the court, perform relaxation exercises.
Look at your teammates and competitors. Notice that they are enjoying the game and that it is safe and fun. You also may notice that you are not the only one who has fear or anxiety. It can be comforting to know you are not alone.
Talk with someone, preferably a coach, who can provide additional support to help you combat your fears. Talking to a teammate with the same or a similar problem may be comforting as well.
Football is a tough game that can’t be 100 percent safe. But players enjoy much better protection these days, thanks to a wide array of available face masks. Each mask is designed to protect various parts of the face while providing players the visibility they need to play the game. Typically made of carbon steel with a protective coating, face masks are generally not interchangeable, so certain face masks are only offered by certain helmet manufacturers.
Open-cage face masks have no vertical bar above the nose to obstruct your vision, so they’re the preferred face masks of most players at ballhandling positions, such as quarterback, receiver and running back. The masks usually contain two or three horizontal bars and a few vertical bars, but none of the vertical bars go above the nose inside your normal range of vision. Manufacturers typically use acronyms to describe the areas the face mask best protects. Open-cage face masks are usually labeled as ROPO, or reinforced oral protection only; EGOP, or eyeglass and oral protection; OPO, or oral protection only; EGJOP, or eyeglass, jaw and oral protection; JOP, or jaw and oral protection; and RJOP, or reinforced jaw and oral protection.
If you’re a lineman, a closed-cage face mask will typically be your choice because the mask offers a long vertical bar that runs straight up the middle in front of your face, above the nose, to the top of the mask. They typically have two to four horizontal bars to keep other players’ fingers out of your face and eyes. Closed-cage face masks are usually classified as NOPO, or nose and oral protection only, and NJOP, or nose, jaw and oral protection.
Most face masks are reinforced. This refers to the extra horizontal bar at the top of the mask that adds strength and allows for better spreading of energy throughout the mask.
Some helmets include extra horizontal bars in front of your face. The additional bars add stability and strength and decrease the size of the face mask’s opening to prevent hands, fingers and feet from hitting your face.
You’ll likely encounter single-bar masks in museums or old photos only. Helmets with just a single horizontal bar protecting the face were once common among ballhandling players who depended on better visibility. Single-wire face masks are not used much anymore because they offer you little protection.
Sometimes called a bull ring, the U-bar attaches to the upper part of the face mask. It’s normally used on open-cage masks and is designed to prevent other players from getting their fingers inside your face mask around your eyes and nose.
Facemasks with two small vertical bars on each side — usually in the area of your peripheral vision — help protect your eyes without obscuring your vision the way a closed cage facemask does.
Lifting weights is not a common exercise routine integrated into physical education programs for most children. Part of the reason for this is the widely held perception that lifting weights can damage growth plates in children’s bodies, resulting in stunted growth. This fear has been greatly overstated, and that there may be no risk of stunting growth through normal weightlifting practices.
Weightlifting has a strong history of being considered unhealthy for children. According to “The New York Times,” it has long been widely believed that weightlifting was futile for children and adolescents because they are unable to build muscle mass the same way adults do. Furthermore, the effects of weightlifting were believed to stunt growth plates in the body, preventing the child from developing to a normal size.
The effect of weightlifting stunting a child’s growth has been debunked as a myth, according to a massive study published in “Pediatrics” in November 2010. This study analyzed 60 years’ worth of data regarding children and weightlifting and concluded that there was no risk to a child’s physical health when lifting weights. In fact, the benefits can be considerable.
Lifting weights is an excellent way to develop muscle mass and build muscular endurance. It also helps strengthen the bones and improve bone density, and the exercise can help children regulate their body weight. Strength training exercises like lifting weights can help boost metabolism and promote good blood pressure and low cholesterol.
Despite the research, you may be inclined to delay your child’s introduction to weightlifting. Fortunately, there are other ways your child can enjoy the benefits of strength training without lifting weights. Resistance tubing is a form of exercise that uses resistance bands and other small exercise accessories to strengthen bones and muscle. You can also strength train by doing pushups, situps, leg squats and other exercises using only body weight.
While weightlifting may not pose a risk of stunting your child’s growth, high levels of stress produced by intense weightlifting could cause damage to some parts of the body in younger children. This is exacerbated when the lifts are performed with improper form. While research lauds the benefits of weightlifting, it is important to follow proper form and procedures to avoid damage to young bone and muscle tissues.
A good workout can energize you, help you lose weight and improve your health. But it can also leave you with stinky workout clothes. Apocrine glands are responsible for the smelly components of sweat, and bacteria that feed on the fatty secretions of these glands add to the odor problem, according to Columbia University's Health Center. Getting the smell out of your gym clothes requires finding a way to break down the fatty deposits and kill the bacteria.
Pour liquid laundry detergent directly on the underarm area of the garment and anywhere else you feel the odor is concentrated. Use detergent that says it is good for removing protein-based stains. Allow the detergent to soak in for a few minutes, then toss the garment in the wash, along with the rest of the detergent for the load.
Add vinegar to the rinse cycle. You can pour in a cup of vinegar at the start of the rinse cycle or fill the fabric-softener dispenser with vinegar. The acid in vinegar effectively breaks down many odors and also acts as a disinfectant.
Coat the underarm area of the garment in a paste of baking soda and water. Add just enough water to 1/4 cup of baking soda to make a thick paste, and paint this onto the underarm area of the garment. Allow it to dry, then launder as usual. Baking soda effectively neutralizes many odors.
Soak the garment in a salt-water solution if lingering odor remains. Dissolve several spoonfuls of salt in a gallon of warm water, and soak the garment overnight. Wash as usual.
Sports and physical activity generally play a significant part in the school experience for many American kids. While there are benefits to involving a child in organized sports programs, there could also be negative drawbacks. Supervise and monitor your child¡¯s sporting experience to ensure that the positives outweigh the negatives.
A child participating in school sports stands to gain important psychological benefits, according to Marianne Engle, sports psychologist and clinical assistant professor, with the New York University Child Study Center. Kids playing sports may have reduced anxiety and depression. Children can also receive self-esteem boosts, which may improve confidence and school performance.
Youngsters who play sports in school often enjoy enhanced social interaction, reports the National Association for Sport and Physical Education. The socialization that occurs with organized sports can help a youngster learn effective skills for interacting with both peers and adults. The peer culture that surrounds organized sports often plays an important role in the school environment. When a child feels integrated into this environment, her school performance may become stronger.
Sports can provide your youngster with a variety of character-building experiences, according to the American Academy of Child & Adolescent Psychiatry. Kids can learn valuable lessons about how to cooperate with others and play fairly. A child can also develop strong self-discipline as he strives to learn and excel at a sport. If the youngster uses this self-discipline academically, he may improve school performance. Sports participation may enhance critical-thinking and problem-solving skills, too.
Children need daily physical activity to stay healthy and strong, advises the Centers for Disease Control and Prevention. With participation in sports, your child could become stronger, increase endurance, build healthy muscles and bones and control weight. Kids who feel overwhelmed or tense with academic issues might benefit from the physical activity involved with sports activities. After running off negative anxiety and tension, your youngster might feel more able to concentrate on school. These physical benefits often have a direct impact on emotional well-being, which can improve a child¡¯s school performance.
Although there are many benefits of sports participation, stay vigilant for possible negatives that could occur. The focus of sports participation should center on learning skills, developing teamwork and having fun. If a focus turns toward unhealthy competition, the experience could become negative, warns Engle. Your ongoing involvement can ensure that your child keeps sports participation in perspective to keep it positive.
When the referee reaches into his pocket after a foul, players wait, fearing that they may see the dreaded red card. The red card signals that a player has committed one of the most serious offenses in the game or that he has received two cautionary yellow cards during the game already. If you receive a red card there will be serious consequences for you and your team.
A red card is used to signal what is known as a “sending off offense.” This means that if you receive a red card while you are a player on the field, you will be sent off and cannot return to the game, nor can you stay on the sidelines. According to the rules you must leave the vicinity of the field and the technical area — the area surrounding the team’s bench.
If you are sent off as a player on the field, you cannot be replaced by a substitute. This means that your team must play shorthanded — assuming that your opponent fields a full squad. This can be problematic if your team is already playing shorthanded. A team must have at least seven player to play. If you are sent off from the field when your team only has seven players, then the game is abandoned.
If your red card offense stops play then your team will be penalized at the restart of play. The opposing team will receive a direct free kick. On a direct free kick the kicker can score directly without any other player needing to touch it — as opposed to an indirect free kick which must touch a second player before a goal can be scored. If you commit a red card offense in the penalty area in front of your own net the opposing team will be granted a penalty kick.
Substitutes can also be shown a red card and sent off if they commit a serious offense. Players can also be carded before the opening kickoff, during the halftime break and even after the game has ended until the referee leaves the field of play. If a player is sent off when he’s already off the field he must leave the field area and cannot return. Because the player is already off the field it will not affect the number of players on the field.