Rope Ladder Footwork Drills

Agility exercises can help athletes become quicker on their feet. Whether you’re training for soccer, football or another sport, rope ladder drills can help you develop fast footwork. Lay out the ladder on the ground, and make sure you stretch out your muscles before you start your workout.
Sprinting across the rope ladder can be an intense workout that helps you develop agile footwork. Run as fast as you can, ensuring each foot steps between the rungs. Try to make sure your foot doesn’t get tangled up in the ladder as you run. You can also do a double-step sprint, in which both feet step between each rung. To develop agility, you can sprint through the ladder sideways, crossing one foot over the other.
You can place a foot in every other square while running through the ladder. This helps you develop longer strides. You can do this drill backward, which works different muscles. Another variation on this ladder drill is to use two feet. As you run through the ladder, place both feet between every other rung. You can perform this drill backward as well.
Hopping through the rope ladder can build up leg muscles and increase footwork speed. By hopping on one foot either forward or backward, you can strengthen your legs. Make sure you practice one-footed hops with each foot. Other variations on hops include the hopscotch hops, in which you begin with your feet shoulder-width apart outside the ladder. You jump and bring your feet together in the first rung. Hop again and land on one foot in the next rung. Repeat the sequence until you are at the end of the ladder.
Turning your body is another way you can use the rope ladder. Start outside the ladder and hop into it, turning your body so you land facing in the opposite direction. Continue these 180-degree turns until you are at the end of the ladder. Repeat in the other direction. You can also try 90-degree turns. Stand on one foot and hop forward to the next rung, turning so you land facing to the side. Hop again and land facing forward. On the next hop, turn to the other side. Repeat as you continue hopping.

Fun Basketball Games for Practice

Having an intense basketball practice session that includes tough drills, film sessions and scrimmages is a good idea, but for younger players, it’s even better to have a learning session that includes fun games and drills. For most kids who are learning the game, it’s quite challenging to learn without having some fun along the way, so coaches will be well served by these activities.
This game teaches a player how to dribble quickly under pressure and make a layup. Divide the team into two groups of six players. Line both groups up at the opposing baselines. Assign each player a number, 1 through 6. Call out a number and blow your whistle, and the player who corresponds to the number then runs to midcourt as fast as she can, picks up a basketball and dribbles in for a layup. The first player to successfully make a layup gets a point for her team. The first team to reach 10 points wins.
Have six players line up on the court in a shape resembling the letter “S.” Line the rest of the players up at midcourt. When you blow your whistle, the first player in line will dribble around each player in the “S.” He will dribble to the right of the first player, the left of the second and continue in this manner until he has gone by all six players. The other players in line will follow. Finally, have the dribblers form the “S” and the other group of six do the dribbling.
Have six players line up on one sideline and the other six players line up on the other sideline. Assign each team of players a number, 1 through 6. Shout a number and blow your whistle. Both players will run to center court. The player that gets to the basketball first is on offense and the other player defends him. The player with the ball tries to score and can use his teammates on the sideline to pass to and help him get an open shot. After the first player makes a shot or his opponent stops him by getting a rebound or stealing the ball, they switch places. After each player gets an offensive opportunity, two other players follow the same procedure. Keep track of the points scored, and the first team to get 15 points wins.

Does Lipozene Really Work to Lose Weight?

The Lipozene weight-loss supplement contains the active ingredient glucomannan, a vegetable fiber. Manufactured by the private company Obesity Research Institute, Lipozene is available online through an official website and also marketed by independent distributors. The official website recommends consulting your health care provider before beginning any weight-loss program and before taking this supplement.
The root of the plant Amorphophallus konjac is the source of Lipozene’s active ingredient. Like any other soluble fiber, glucomannan works by absorbing water in the digestive system and expanding, creating a sensation of fullness so you don’t feel hungry, explains eMedTV. Soluble fiber also has a stool-bulking effect, and it creates large soft stools that are easy to pass.
A study appearing in the “International Journal of Obesity” in 1984 examined the effects of glucomannan fiber as a supplement in obese individuals instructed not to change their diet or exercise habits. For eight weeks, participants took glucomannan in two 500 mg capsules with water one hour before each of three meals, and lost an average of 5.5 lb. They also experienced decreases in low-density lipoprotein cholesterol, the so-called bad cholesterol.
Lipozene television advertisements claim that the supplement’s effectiveness is supported by 12 clinical studies, but these studies researched the ingredient glucomannan and not the product Lipozene, cautions David Heber, professor of medicine at the University of California at Los Angeles, as quoted by ABC News in an article published on Jan. 2, 2008. Heber also noted that all the studies included diet and exercise.
Early research suggests glucomannan may be somewhat effective for weight loss, according to eMedTV, but the website notes that no research has focused on Lipozene specifically. In addition, the advertised claims for Lipozene are more impressive than the research results for glucomannan, and rely mainly on anecdotal experiences in personal testimonials. Lipozene is generally more expensive than many other brands containing the same active ingredient, products which are available at health food stores from well-known supplement manufacturers.
Lipozene has one advantage over many glucomannan supplements in that the active ingredient is provided in capsules rather than supplied in powder or tablets. Glucomannan absorbs water and expands into a gel-like substance, which can be dangerous if the powder or tablet becomes stuck in the throat or esophagus, as noted by eMedTV. This problem can occur if not drinking enough water when taking glucomannan. It is unlikely to happen with Lipozene unless you have difficulty swallowing or a constriction of your esophagus.

Is It Normal to Get Headaches After Football Practice?

You should always pay attention to a headache before, during or after a football practice, because it might signal something much more significant. Headaches can arise from something as simple as dehydration, but they can also signify a brain injury, such as a concussion. Players with headaches should never ignore the pain and should stop practicing immediately to seek medical attention because headaches remain dangerous for any football player.
While not all headaches on the football field come from concussions, the book “Head Games: Football’s Concussion Crisis from the NFL to Youth Leagues” reports that up to 47 percent of all high school football players have suffered a concussion. Many of these concussions go unreported because these players do not want to lose their spots on the team. Many players believe that they should not worry about headaches unless they lead to or result from unconsciousness, but all players should have an awareness about the dangers of head trauma.
Countless deaths have occurred after high school practices and games over the years, with many of the deceased reporting headaches in the hours leading up to their deaths. In 2008, offensive lineman Atlas Fraley called for emergency attention after complaining of a headache after football practice. When the paramedics arrived, they diagnosed it as dehydration and left him at home after pumping him with fluids. Family found Fraley dead a few hours later because of head trauma he suffered at practice, the KnowConcussion website reports.
Professional football player Percy Harvin did not, as of the 2010 season, have a history of concussion, but reported suffering from migraine headaches occasionally. During a practice before the 2010 NFL season, Harvin complained of a headache, but soon returned to the field after receiving medical attention. The Minnesota Vikings wide receiver later collapsed on the field and the team¡¯s medical staff rushed him to hospital. This shows you should receive immediate medical attention for any headache you suffer from on the field, regardless whether direct contact occurred with the head or not.
Headaches can occur for different reasons during football practice, but no player should ever ignore them. In a contact sport, any number of collisions can cause a concussion, and a player should never return to the field until all of the symptoms have subsided. Those who return to the field before the headache has disappeared have a much greater risk of suffering from extremely dangerous conditions like second impact syndrome or post-concussion syndrome, researchers warned in a study published in 2001 in the journal “American Family Physician.”

Pushing Sled Exercises

Pushing sled exercises are designed to strengthen your core muscles as well as improve your explosiveness and power on an athletic field. While weighted sleds are often used by football players and other athletes who engage in contact sports, using weighted sleds can help you improve your speed and quickness in finesse sports, such as sprinting and pole vaulting.
This pushing sled exercise is designed to strengthen your shoulder muscles as well as your quadriceps and hamstrings. Stand directly behind a weighted sled with both of your hands on the handlebars. Push forward on the sled with your back straight and your knees driving up and down to generate speed. Push the weighted sled in a consistent marching motion for 20 yards before resting. Repeat the exercise four times before completing your workout.
This pushing sled exercise is designed to increase your speed by gradually reducing weight on the sled. Start by pushing a 105-lb. weighted sled on a 50- to 60-yard straightaway. After returning to your original position, strip away a 35-pound plate and repeat the exercise. Returning to your position and strip another plate away. Continue to strip plates until you are left with just the sled. Push the sled as fast as you can before completing the exercise.
This pushing sled exercise will strengthen your chest muscles as well as your arms. Attach ropes to each side of the power sled. Rotate your body so the power sled is behind you and a rope is in each arm. Hold the ropes at shoulder height and begin to run forward. As you run forward, extend your arms out and away from your body. Continue to push your arms until they are fully extended. Bend them back and repeat as you are running.
This sled exercise is designed to strengthen your muscles while pushing and pulling your sled. Start by pushing the sled for 50 yards and resting for several seconds. From here, pull the sled back 50 yards to your original position. As you improve, add weight plates to the sled to make the exercise more difficult. Perform five repetitions in each direction before completing this push-and-pull exercise. This exercise will strengthen your core muscles as well as your shoulders.

How to Improve Stamina in Children

It’s important that children have the stamina to do their best in any activity they do. Stamina, or endurance, is what keeps kids going without becoming too fatigued. Parents can help their kids increase stamina so they can meet their goals, get in better shape and live a healthy, active life.
Feed your children a well-balanced diet and encourage them to make nutritious food choices. Eating well can help to improve a child’s endurance. The American Academy of Pediatrics recommends that children eat whole-grains, low-fat dairy, lots of fresh fruits and vegetables and lean protein. Offer your kids foods that can help improve stamina, such as bananas, red grapes and complex carbs, and iron-rich foods. Model the type of eating behaviors you would like your children to develop.
Eliminate junk food from your kids’ diet by not buying foods that are full of empty calories and don’t have any nutritional benefits, for example, chips, soda, candy and fast food.
Get your kids off the couch and help them to become more active. According to, more and more children are becoming obese, and without help, 80 percent of them will remain overweight into adulthood. Make fitness a part of everyday life. states that lifestyle routines that are learned during childhood are likely to stay with a person as he or she grows into an adult.
Find a fun activity that your kids will enjoy, whether it involves playing on a sports team, such as soccer or baseball, or taking a class like martial arts or gymnastics. Go with your children to their activities and be a cheerleader for them, supporting them along the way.
Help get your children in better shape for their chosen activities by doing cardiovascular training with them, for example, swimming, walking or running. Kids can also benefit from some strength training. Teach them how to do sit-ups, pull-ups and push-ups and how to jump rope and bike ride. Also teach them about flexibility training, which consists of stretching before and after activities and warming up and cooling down.
Limit the amount of time your kids are allowed to use electronics. Screen time should be limited to less than two hours per day, according to the American Academy of Pediatrics. Have your kids exercise instead.

How to Tape a Wrist for Football

Shucking away an offensive lineman or stiff-arming a chasing defender is good football technique, but it may put you at risk for a wrist injury. Many ligaments in the wrist can stretch or tear if you don’t protect them. In more severe cases, you may break a bone in your wrist. In addition to performing regular wrist-strengthening exercises, taping your wrist may help you prevent season-ending injuries.
Apply prewrap tape to the wrist. Start 2 to 3 inches below the bend of your wrist, closest to your body. Continue wrapping until you are 1/2 inch past the bend of your wrist. Do not apply too much tape. You only need one layer between your skin and the adhesive tape.
Tape adhesive tape over the prewrap tape. Start applying your adhesive tape 1/2 inch below your prewrap tape, so half the width of the tape will make direct contact with skin. Continue wrapping the tape around the wrist. Make sure you half overlap each previous wrap of tape. Use moderate pressure, but do not make it too tight. Wrap until you are 1/2 inch past the the prewrap tape around your wrist, so that the adhesive tape makes contact with the skin. Be advised that the tape will loosen with football play.
Perform the capillary refill test after applying tape to make sure you have adequate circulation. Squeeze a fingernail until it turns white. Release and ensure the fingernail turns red within a few seconds. Always make sure you don’t experience numbness or tingling in the hand.

The Proper Way to Wear Soccer Shin Guards with Socks

Shin guards and socks are required for legal play in nearly all soccer leagues. There are two basic types of shin guards: those with ankle guards and those without. For each type of guard, you should know the best way to wear your socks for the benefit of legal play and your safety on the field.
Shin guards with ankle guards have two parts. A hard plastic part covers the shin and a half-sock that slides over your ankle, positioning two protective plastic cups on either side of your ankle bone. Shin guards with ankle guards are typically worn by youth players who need extra protection. To wear socks with this type of shin guard, put the shin guard on first, connecting the shin guard’s Velcro strap around your calf and straightening the ankle guard into position. After the shin guard is in place, pull your sock over the shin guard so that the entire unit is covered by your sock.
Adult soccer players typically use shin guards that do not contain ankle guards. This type of shin guard generally has simple plastic inserts that slide beneath socks or into fabric sleeves, or secure around your calf with a Velcro strap. For this type of shin guard, put your socks and cleats on before positioning your shin guard. Once the guard is in position, pull the sock up over the top of the shin guard. Wrapping athletic tape around your leg just below and just above the shin guard will help keep it in place.
The type of sock you choose may alter your ability to use it with certain shin guards. Socks that are too tight or small may not expand to cover your shin guards, coming up short or not offering enough elasticity. A player’s sock must cover the entire shinguard at all times during the game, according to Federation Internationale de Football Association rules. To avoid problems with the right fit, take your shin guards with you and wear them when trying on new socks.
You may find that wearing a shin guard directly against your skin is irritating, especially if it is held in place by athletic tape on the outside of your sock. To solve this problem, take a pair of soccer socks and cut off the foot portion, leaving the portion that covers your calf. You can slide this sock “tube” over your leg and place your shinguard on top of it to help prevent skin irritation. This is also a good way to recycle old soccer socks that may have holes in the heel or toe.

Nutrition Plan For Cycling

Cycling is a sport of endurance, placing a very high demand on the muscles and the cardiovascular system. As with any sport, a cyclist has to know the best foods to eat. It is essential that the food’s consumed go down easy and stay down. A nutritional plan, low in fat and high carbohydrates will provide the needed energy for the ride. Carbohydrates are actually the body’s preferred source of energy. and carbohydrate loading may help you boost your endurance. Hydration and the correct nutrition can fuel the body and put the cyclist in top condition.
Stay away from carbohydrates made with refined flour and refined sugar. Such carbs offer little nutritional value.
Load up on carbohydrates in fruits, vegetables, whole grain breads, beans, rice and pasta.
Round out your diet with lean protein and a small amount of fat.
Eat a good breakfast. Loading up with slow-burn carbohydrates and fluids will provide a complete fueling for your daily cycling. Examples include porridge, cereal, muesli, toast, honey, jam, bananas, fruit juice etc. Make sure to start your carb-loading several days before a long ride or a race. You’ll want to drink at least 8 to 12 ounces of fluid immediately before a ride.
Fuel up with carbohydrates. Your body can only store two hours worth of glycogen, the muscle fuel that prevents the body from ¡°hitting the wall.¡± Gel packs or energy bars should be carried and you should eat one every 35 to 45 minutes to load up on carbohydrates. Take a banana, it provides the calories, the carbohydrates, and potassium needed to charge your body. Peanut butter sandwiches and fig bars are another power packed way to replenish on the road. Also, drink 8 ounces of fluid every half hour during a ride to ensure the optimal hydration.
Replenish your glycogen levels as soon as you can after your ride. It is a ¡°must do¡± when cycling long distance or on a multi-day tour ride. Your body is most effective at re-fueling glycogen immediately after your ride. A high calorie drink is an easy and effective way to get the carbs down. Gradually replenish those lost fluids after a ride.
Eating a good breakfast is essential. Loading up with slow – burn carbohydrates and fluids will provide a complete fueling for your daily cycling. Examples include porridge, cereal, muesli, toast, honey, jam, bananas, fruit juice etc. Make sure to start your carb-loading several days before a long ride or a race. You’ll want to drink at least 8 to 12 ounces of fluid immediately before a ride.
Carbohydrates are the fuel you need on the road. Your body can only store two hours worth of glycogen, the muscle fuel that prevents the body from ¡°hitting the wall.¡± Gel packs or energy bars should be carried and you should eat one every 35 to 45 minutes to load up on carbohydrates. Take a banana, it provides the calories, the carbohydrates, and potassium needed to charge your body. Peanut butter sandwiches and fig bars are another power packed way to replenish on the road. Also, drink 8 ounces of fluid every half hour during a ride to ensure the optimal hydration.
Replenish your glycogen levels as soon as you can after your ride. It is a ¡°must do¡± when cycling long distance or on a multi-day tour ride. Your body is most effective at re-fueling glycogen immediately after your ride. A high calorie drink is an easy and effective way to get the carbs down. Gradually replenish those lost fluids after a ride.

What Are the Highest Scored Football Games?

Big numbers have lit up football scoreboards throughout the sport¡¯s history. From lopsided blowouts to high-scoring shootouts, it¡¯s clear not every game can be a defensive, field position battle. Here is a look at some of the highest-scoring games in the history of the gridiron, from the pros to high school.
On Nov. 27, 1966, the Washington Redskins and New York Giants put up 113 points in a shootout that ended in a 72-41 Washington victory. The teams combined to score 16 touchdowns, nine of which came from beyond 30 yards. The game¡¯s only field goal came in the closing seconds of the game, when Charlie Gogolak, who had missed two kicks the previous week and had an extra point blocked earlier in the game, put the finishing touches on Washington’s 31-point victory with a 23-yard chip shot. After the game, Washington¡¯s head coach Otto Graham joked, ¡°It was a great defensive battle.¡±
On Nov. 10, 2007, the U.S. Naval Academy and the University of North Texas posted 136 points in Navy¡¯s 74-62 win. A month earlier, Boise State University and the University of Nevada, Reno also scored 136 points, but it took four overtimes for the Broncos to seal their 69-67 win. Two weeks prior to that game, Weber State University and Portland State University set the all-time record for total points scored, with Weber State winning 73-68. On the same day as the Navy and North Texas matchup, Hartwick College beat Utica College 72-70 in four overtimes to set the NCAA’s all-division record for most points scored in a game. The Division II record is held by North Park University and North Central College. North Park steamrolled North Central by a score of 104-32 in their 1968 match-up.
The NCAA did not start keeping official records until 1937. Otherwise, Georgia Tech¡¯s dismantling of Cumberland College would be hailed as the biggest blowout in college football history. Georgia Tech scored 63 points in each of the game’s first two quarters on its way to a staggering 222-0 shutout. Astonishingly, neither team recorded a first down in the game, as Georgia Tech scored on one of the first three plays of every drive and Cumberland lost 28 yards in total.
The 222-point tally scored by Georgia Tech falls short of what Haven High School managed to do in 1927. The Kansas powerhouse hung 256 on in-state rival Sylvia High School. Elvin McCoy scored 13 of the team¡¯s 38 touchdowns and kicked 12 extra points, accounting for 90 points. In fairness to Sylvia, Haven outscored its other seven opponents 323-0 that year and its narrowest margin of victory was 27 points.