Italian Professional Motorcycle Racer Valentino Rossi

High spirited Italian professional motorcycle racer and multiple MotoGP World Champion Valentino Rossi is amongst top sportsmen who with his exceptional motorcycle racing talent has uplifted an eternal arena for motor cycle racing.

Valentino Rossi was born on 16 February 1979 inUrbino and turned into most successful motorcycle racer celebrity of all time having nine Grand Prix World Championships record to his credit. He started racing in Grand Prix  for Aprilia in 1996 in 125cc category and won his very first World Championshipin 1997. Then he uplifted to 250cc category withAprilia and won 250cc World Championship in 1999. But the skies of his winnings were not limited to that,motorcyclist Valentino Rossi continued moving with many wins. He won his 500cc World Championship with Honda in 2001 and the MotoGP World Championships in 2002 and 2003. In 2004 and 2005 he again won back to back championships to join Yamaha leaving Honda. He is currently joining Yamaha but would leave for joiningDucati in 2011.With his triumph at 2009 Dutch TT in Assen, he marked history with 100 triumphs and became the only second rider inmotorcycle grand prix history who reached to 100 wins. In 2010, Valentino Rossi got a leg injury and got ride on aSuperbike World Championship-specification Yamaha YZF-R1 that was given to him by the Yamaha World Superbike Team at Misano to test his leg injury. Valentino Rossi also has lot of nicknames due to a strong motorcycle racer but the prominent one is "Rossifumi”. He is first in 500 cc/MotoGP race maintaining 79 wins and is second with 105 race wins overall. The Italian minister Franco Frattini government awarded Valentino Rossi the first Winning Italy Award in March 2010 for his endeavors of portraying his country through motorcycling on international level.

3 Most Effective Streetball drills

Streetball workouts are designed to help improve your outside scoring and overall defensive tactics. Although the basic rules of streetball are the same as basketball, the style and pace of the game is very different. While there are often referees calling fouls and awarding timeouts in normal games, you must call your own fouls and there are no timeouts in streetball. As a result, streetball workouts will improve your stamina and ability to play an entire game without a timeout.
Hour Glass Streetball Drill
This streetball drill is a conditioning drill designed to help keep you performing at top speed during a live game. Stand at the baseline where the baseline and sideline meet. Sprint from this point to center court and perform a defensive slide to the other sideline. Pal Degerstrom recommends keeping your hands up over your head during your defensive slides. From here, sprint to the other baseline and defensive slide around the three-point line. Sprint to the half court line and defensive slide to the other sideline. From here, run to your initial baseline and defensive slide around the other three-point line. Once you have performed one full rotation, rest before repeating the drill.
Streetball Dribbling Drill
This streetball dribbling drill will help improve your dribbling technique as well as your jumping ability. Line up at the baseline with a basketball held at your chest. Start dribbling toward the half court line, making sure to keep your head up the entire time. If dribbling at full speed with your head up is too difficult, perform this drill at a slower pace. Once you reach the half court line, switch hands with the ball and continue to dribble toward the basketball hoop. Once you get 5 feet from the hoop, jump stop and pass the ball against the backboard. Jump up and catch the ball off the backboard and rotate your body toward the other hoop. Repeat the drill going the other direction.
Free Throw Shooting Drill
Although free throws are not a large part of streetball, working on your free throws will help improve your inside shooting and get you to focus on making uncontested shots. Line up at the foul line with your front foot just in front of the foul line. Take a shot, making sure that your release is between your shoulder and your head. If you make a shot, take an additional shot. If you miss the foul shot, perform 5 push-ups before shooting again. As you continue to miss shots, your arms will start to fatigue due to the push-ups you have performed. This will help to simulate end-of-game fatigue and prepare you for shooting this shot at the end of streetball games.

How to Increase Foot Speed in Your Game?

Increasing your overall foot speed and agility can have a huge impact your game. Basketball is a game of speed and quickness, so every little advantage you can get in these areas will help you to gain a competitive edge over the competition. Foot speed drills are beneficial for improving overall speed on the court, but most of all they are great for improving defensive footwork.
Skip Rope
Skipping rope will help to build up your calf muscles and improve overall quickness. For optimal results, skip at a high intensity as fast as you can. Do this for one minute before resting for 30 seconds. Complete a total of three to five of these sets per workout. Be sure to stretch the calf and hamstring muscles after finishing this workout.
Suicides
This drill requires a regulation basketball court for best results. This is a sprinting drill that improves overall foot speed as well as side-to-side agility. Start at one baseline and sprint to the free throw line; touch this line with your hand before returning to the starting position at the baseline. Then sprint to half court, and again touch the line with your hand before returning to the baseline. Next, do the same thing for the free throw line and baseline in the far court. Do three to five of these sets. The key to making this drill effective is to go all out the entire time; sprint to each line, and make each turn as quickly as possible.
Defensive Foot Speed Drill
Start at one end of the court and get in a defensive posture. Have another player dribble the ball to the opposite end of the court using a zig-zag motion and moving at various speeds from jogging to sprinting up court. You must stay in your defensive stance and slide your feet quickly to stay in front of the dribbler; you may need to turn and sprint to get in front of him or her. This defensive footwork drill emphasizes quick feet and the basic defensive strategy of keeping the offensive player in front of you as they move up the court.
Square Jumping
For this foot speed drill, you can choose to use a jump rope or not. Either find an approximately 12 inch equilateral square shape on the floor or use tape to make one, and jump in a square pattern touching each corner of the square with each jump. You want to emphasize speed and quickness with this drill, so do not jump higher than a few inches off the ground and move as fast as you can from one corner to the next. This drill will help to improve your foot speed, coordination and it will help work the smaller muscles of the legs at various angles. Do this drill at one-minute increments, and try to increase the number of jumps you complete each time.

Building Basketball Stamina

Basketball stamina training can improve your in-game endurance as well as prevent injuries due to wear and tear on your joints and muscles over the course of the season. According to the Mayo Clinic, strength training exercises help build strong muscles that protect sensitive joints and increase bone density. Boosting also can improve your jump shot and passing skills at the end of games.
Types
There are several types of basketball stamina training. Training for end-of-game stamina helps you develop your scoring and defensive play at the end of games. These drills often incorporate heavy weights and medicine balls to simulate fatigue and exhaustion. Footwork stamina focuses entirely on your ability to maintain quality offensive and defensive footwork throughout a game. Footwork stamina drills consist of defensive slides and jogging in place for extended periods of time. You work on strength stamina in the weight room by performing numerous repetitions with light weights.
Comprehensive Offensive Stamina Drill
This stamina drill is designed to work your entire body, building stamina as well as in-game endurance. Stand at the baseline and, on your coach's whistle, sprint to the foul line and do five crunches. Get up, and sprint back to the baseline. Run up to center court, and do five push-ups. Run back down to the baseline, and touch the line with your hand. Sprint to the foul line on the other side, and do 10 crunches. Run back to the baseline, and touch the line. As you run down the court to the other baseline, have your coach throw you a chest pass at the foul line. Shoot a jump shot at the foul line, and get your own rebound.
Stamina Mile Drill
This drill helps develop your long-term stamina and your leg muscles. You can perform this drill either on a track or in the gym, going back and forth from baseline to baseline. Start the drill by jogging for 20 seconds. Transition your jog into a 20-second sprint. From here, jump forward for 20 seconds, then walk for a final 20 seconds. Repeat these moves continuously until you have gone one mile. Have your coach stand at the one mile mark to give you an idea of how close you are to the end.
Hourglass Stamina Drill
This drill helps develop your defensive positioning, stamina and defensive stance. Stand at the baseline, and wait for your coach's whistle. On his whistle, sprint to center court, and get into a defensive stance. Defensive slide from center court to the opposite baseline. From here, sprint back to the initial baseline, and start to defensive slide around the three-point line. After circling the entire three-point line, rest for one minute, and repeat the drill until fatigued. According to Degerstrom, you should keep your hands up during the entire drill to make it more challenging and to improve your defensive form.
51 Sprint Drill
This sprint drill is designed to improve your full-court speed and endurance. Stand at the baseline, and have your coach set a timer. Sprint from baseline to baseline five times in 51 seconds. If you take longer than 51 seconds, you have to do a lap around the gym. In addition to basic sprints, you can perform this drill while dribbling up and down the court to improve dribbling endurance and skill. You also can do this drill with a teammate, passing the ball back and forth while shuffling up and down the court.

Basketball Speedy Tips

Speed in basketball is an essential trait for excelling at making rapid shifts in movement and body weight such as when shifting among forward running, backward movement, lateral shuffling and vertical leaping. Basketball workouts for speed aim to help improve your agility, which contributes to your speed and coordination on the basketball court.
Movements
A basketball player's movements must be precise while maintaining the quickness necessary to compete on the court, according to 1 Speed Training. The goal of a speed workout in basketball is to improve both your physical and mental awareness in preparation for the swift movements and quick thinking that you will need during a game.
Changing Directions
Shuffle backward diagonally from beneath the basket toward the right corner of the free-throw lane. Sprint forward along the right boundary of the free-throw lane toward the baseline near the basket, then side step back to your starting position beneath the basket and leap to touch the net or backboard. Shuffle backward diagonally toward the left corner of the free-throw lane, then sprint forward along the left boundary of the lane to return to the baseline. Side step back toward the net, then leap to touch the net or the backboard. Sport Fitness Advisor recommends completing between six and eight repetitions and resting for between 60 and 90 seconds between repetitions. Keep your hands in defensive position throughout the entirety of the drill.
Weaving Between Opponents
Sport Fitness Advisor suggests a weave in, weave out drill in which you will set four cones in a straight line on the basketball court about 3 yards apart. Set three cones in between each cone, but at 3 yards to the left of the first line of cones in order to form a zigzag pattern. Sprint toward the first cone of the four-cone line, then side step to the first cone of the three-cone line. Side step to the next cone in the four-cone line and continue side stepping along the zigzag pattern of the cones.
Sprinting and Passing
Sprint from one baseline to the opposite baseline to receive a pass from your coach or teammate. Pass the ball back, then sprint back toward the opposite baseline and leap to touch the net or backboard. Sport Fitness Advisor recommends completing between four and six repetitions of this drill. You can sprint along the same path or shift your starting position along the baseline each time you return from receiving and throwing a pass.
Improve Reaction Time
Use cones to create a 6-yard-by-6-yard square on the basketball court. Set a cone in the center of the square to mark your starting position. Sprint toward each cone and back to your starting position for a period of 90 seconds, according to Sport Fitness Advisor. A coach or team member can direct you to sprint toward certain cones during the drill in order to test and improve your reaction time and explosive speed.

Exercises for Women to Improvise Basketball Skills

Playing at a competitive level in basketball requires players to be well coached, athletically trained, and well conditioned. For athletes to get into shape, conditioning should begin two months prior to the first competition. To keep this high level of fitness throughout the season, fatigue should be monitored and conditioning performed at intervals between games.
Wind Sprints
Athletes should line up on the base line. On the coaches whistle, they will run to the opposite baseline, touch the line with their hand and sprint back. This is one wind sprint. Running multiple wind sprints before resting (four to 10) can provide optimal basketball conditioning. Tell athletes to touch each line with the opposite hand to work the change of direction on both legs.
Suicides
Suicides are very similar to wind sprints. Athletes once again begin on the baseline. The girls sprint out to the closest free throw line, touch the line, and sprint back to the base line. They then touch that line and sprint to mid court, touch that line and sprint back to the baseline. They then sprint to the far free throw line, touch it, and sprint back to the baseline. They then sprint all the way to the opposite baseline, touch it, and run back. This is one repetition. Once again, tell the athletes to face the same wall when touching the lines.
Wall Touches
This helps condition muscles used for jumping. Have all your athletes line up along a wall with spacing between them. Have them choose a spot on the wall out of their reach. The athletes then jump repetitively, trying to touch that spot for 30 seconds. As time progresses, the girls may hold a medicine ball above their heads or use ankle weights or a weight vest to produce a resisted response for wall touches.
"T" Drill
A single girl begins at center mid-court. She jumps maximally and upon landing sprint to a foul line. When she reaches the line, she breaks down into a defensive position slide to the right side of the line, back to the left side of the line and to the middle again. She then sprints back to mid-court, jump maximally again and repeats the same procedure on the opposite foul line and return to the middle.
40 in 2
The girls divide into equal lines on each side of the court under the basket. The player in the front of each line will dribble the ball to the opposite end and try to make a lay-up. Make or miss, they rebound and pass to the next person in line on that side. This continues for two minutes, in which the girls try to make 40 lay-ups. For a 12-girl team, each girl goes at least four times during the drill.
Conditioning Circuit
Twenty-minute conditioning circuits are a great way to train a team of girls in the preseason. Girls alternate between a cardio exercise (stationary bike, treadmill, or an elliptical) and a basic conditioning exercise (push-ups, sit-ups, crunches, jump rope, wall touches, wall sits, med ball chest passes, etc.). The idea is to keep the heart rate of the athletes elevated. If you have a large team, half of the team can start with cardio and half with conditioning exercises. At the end of each minute, groups switch as quickly as possible going for a minute. This goes back and forth for 20 minutes. Elite athletes should be able to complete two to three, 20-minute circuits.
Around the Court
Players begin at a corner of the court. The first girl sprints from baseline to baseline. When she reaches the far baseline, she faces that wall, breaks down into a defensive position and slides to the basket. When she reaches the basket, she will jump and try to reach the backboard. When she lands, she faces the opposite direction and continue sliding to the side. When she reaches there, she repeats the process on the opposite side.

Things Counted for Good Basketball Athlete

Basketball is a game of precision, finesse and polished skill. An athlete must be in peak physical condition in order to excel in the sport. Cardiovascular fitness and speed training are crucial elements in the conditioning process. There are simple running and sprint workouts that can provide the speed and stamina you need to succeed.
Suicides
The most commonly known basketball sprint workout is the suicide. Begin at the baseline and sprint to the free throw line closest to you. Return to the baseline. Immediately sprint to the half court line. Again, return to the baseline. Turn to sprint toward the free throw line farthest from you and sprint back to the baseline. Finally, run the full length of the court at full speed and return to the starting point on the baseline. In order to improve your speed, time yourself and work on beating your best suicide time.
Defensive Slides
Footwork is key in an all-around basketball game. Defensive slides will improve footwork, increase speed and help your defensive game. Begin in a defensive stance with feet shoulder width apart, knees bent to a 90 degree angle, chest up and back straight and arms extended to either side and facing ahead. Start in the middle of the court and slide as quickly as possible from sideline to sideline. For a faster variation, have a friend or coach point in either direction as you slide, switching directions without warning.
Sweet 16s
In order to improve stamina, try the "Sweet 16" workout. Begin on the basketball sideline and run to the opposite sideline. Turn and run back, counting one for each trip made. Complete this circuit 16 times, and time yourself to beat the clock. This drill improves both endurance and speed.
Ladders
Ladders can be run as a full sprint workout or as an endurance building moderate run. Begin on the baseline and run to the opposite baseline just one time, then rest 10 seconds. Run baseline to baseline twice. Rest 10 seconds. Run baseline to baseline three times, then rest. Complete this cycle until you've reached five trips down and back, then decrease the number back down to one. In order to maximize this workout to improve your basketball skill, complete the entire ladder while dribbling a basketball, alternating hands.

Tips to Know If You Lack Athletic Motivation

 Have you been exercising regularly for years? Do you consider yourself a seasoned athlete? Do you regularly increase your workout intensity to improve your results? If your answer is “No” is it because of a dip in your motivation?
Recognizing that you lack the motivation necessary to take your workout to a new level is the first step to recovery. If you’ve come this far, why have you become comfortable at your current stage? Why aren’t you reaching for the next horizon that will take you closer to your goal?
Much is discussed about beginning an exercise program but where is the support for those who have been working out for a while? To keep your program from becoming stagnated you need to mix things up a little. Try circuit training or a mixture of strength training and aerobic activity.
Perfect your balance and smooth out your moves so that they possess a fluidity and aren’t sudden or jerky. Be mindful at all times of your core muscles. This will give you a nice workout too.
Think about all the hard work that you have put into your healthy body. Rejoice in the wonderful way that you feel because you exercise and care for yourself. For this reason alone, you should continue with your program and begin to take it to another level.
Remind yourself how great it felt when you first started exercising…the first time you made it through a few sets, after you walked your first 5k walk or run, when you fit into your favorite pair of jeans. Emulate those feelings with new challenges.
Maybe you’ll plan to walk/run an additional mile every other day. Perhaps you’ll add weights to your workout or spend a longer time on the treadmill. Keep your workout exciting and challenging and it will be much more rewarding.

Black Mamba Kobe Bean Bryant

Embarked with historic run of posting more than forty points in nine consecutive games in 2002-03 season American professional basketball player Kobe Bryant has many such credits to his career and is known in the world of the man as Black Mamba.
Kobe Bean Bryant is a successful basketball player who plays shooting guard for the Los Angeles Lakers of the National Basketball Association (NBA). He was born on 23 august 1978 in Philadelphia, Pennsylvania and earned national recognition during his high school career at Lower Merion High School in Philadelphia. As a freshman, his father Joe "Jellybean" Bryant, former Philadelphia 76ers player and former Los Angeles Sparks head coach, coached him his sophomore year of high school.
After completing his high school in 1996, Kobe Bryant was selected as the 13th overall draft pick by the Charlotte Hornets. During his amateur season in 1996 he played for limited minutes but further during his second season Bryant got more playing time and presented his hidden abilities as a talented guard and became runner-up for the NBA's Sixth Man of the Year Award. In 1998-99 he emerged as a premier guard in the league that sportswriters compared him with Michael Jordan and Magic Johnson.
Kobe Bryant played 80 games for the first time in his career from 2001-02 and had a career high of 46.9% shooting and in 2002 finals he averaged 26.8 points, 51.4% shooting, 5.8 rebounds, 5.3 assists per game. Due to his diligent performance in basket playing, Kobe Bryant became the youngest player to win three championships and with more struggles achieved a reputation as a clutch player.
During the 2005–06 and 2006–07 seasons, Kobe Bryant led the NBA in scoring  and in 2006, he scored a career-high 81 points and the second most points scored in a single game in NBA history. In 2007–08 season he was honored with the regular season's Most Valuable Player Award and led the Lakers to  two consecutive championships in 2009 and 2010 and credited as NBA Finals MVP at both of events. He is also a twelve-time member of the All-NBA team and ten-time All-Defensive team and is the youngest basketball player ever to receive defensive honors that makes him one of the top sportsmen.

Tennis Star Rafael Nadal

One of the top seeded players at ATP Indian Wells this year, left handed Spanish professional tennis player Rafael Nadal has been ranked no.1 tennis player by the Association of Tennis Professionals (ATP) to whom many of experts regard as the greatest clay court player of all time earning him name ‘The King of Clay’.
One of the top sportsmen, Rafael Nadal has 475 wins to his credit and is considered the greatest player of all time winning nine Grand Slam singles titles and the 2008 Olympic gold medal in singles. He has also a record 18 ATP World Tour Masters 1000 tournaments and had been the part of the Spain Davis Cup team that won finals in 2004, 2008 and 2009. Being the 7th tennis player in the history and the youngest, Rafael Nadal completed the Career Grand Slam by winning the 2010 US Open.
Rafael Nadal was born on 3 june 1986 in Manacor, Majorca, Spain and had a natural tennis playing talent that his uncle , Miguel Ángel Nadal, a retired professional footballer recognized and his another uncle Toni Nadal, a former professional tennis player, introduced him to tennis when he was just three years old and at the age of 15 years, in 2002 Rafael Nadal won his first ATP match becoming ninth player in the open era to defeat his competitor before 16 years age.
Rafael Nadal is the second male player to complete the Career Golden Slam being winner of the four grand slams and the Olympic Gold medal and had been ranked no. 2 behind Roger Federer before gaining the top spot. Rafael Nadal was also given the Prince of Asturias Award for Sports in 2008 due to recognizing his achievements in tennis world. He won the Stefan Edberg Sportsmanship Award for the first time in 2010 in London.
Spanish professional tennis player Rafael Nadal has started 2011 by participating in the Mubadala World Tennis Championship in Abu Dhabi, United Arab Emirates and won over Roger Federer.

How to Avoid Runing Injuries?

As a chiropractor in Kelowna, there is a tendency to see certain ailments or injuries more at a given time of year.  For me personally, since I tend to treat a lot of runners and triathletes as part of my practice, I notice a bump in the rate of running related injuries at this time of year.  Runners are abnormally prone to injury, in fact somewhere between 65-80% of runners will experience a significant injury during the course of a year.   Many people at this time of year increase their running distances either just for exercise or because they are training for some of the many races in the Okanagan.  Believe it or not, marathon and ½ marathon programs for the Okanagan Marathon are starting even though that race is not until October. 
Two of the most common injuries that I treat for runners are “shin splints” (properly termed MTSS) and disorders of the Achilles tendon and calf area.  These are both injuries which may start with relatively mild symptoms but can quickly progress to a point where an athlete has to take time away from running in order to recover.  Convincing a runner to take time off can be difficult as they are a stubborn bunch.
Shin splints is a common disorder and is really a misnomer.  In the vast majority of cases it is actually a soft tissue injury affecting the front muscles of the lower leg.  It often feels like a bony injury however, only in rare cases does it progress to something like a stress fracture.  Most often, the symptoms are felt hours or the day after activity. If they progress, symptoms can become more intense and actually affect running.  Initial treatment for this should include dedicated icing and strengthening of the calf muscles.  Manual therapy such as Active Release Technique® can be very helpful in breaking up adhesions in the muscles.  One newer self help technique that has become popular recently is the use of compression socks.  Many athletes are now using these before, during and after running to help reduce symptoms.  In my practice, I have sent several patients to local running stores and they have found a noticeable decrease in pain levels.  The compression socks that are available are surprisingly stylish as well!  If symptoms get to the point where they are affecting the actual activity, some time away and a consultation with a professional is required.
Achilles tendonitis and calf injuries are also quite common for runners.  This is often the result of hard running or rolling terrain.  Achilles injuries can be quite debilitating and, if not taken care of early, these injuries can progress into permanent tissue damage.  Strengthening exercises for the feet, stretching of the calf muscles and increasing ankle mobility is recommended.  With these injuries it is important to match your running style with proper shoes.  More expensive shoes are not necessarily the solution.  In fact, one study has shown that people with pricier footwear tend to get injured more!
Both of these injuries are manageable and with the right course of action, can be quickly resolved to keep you moving.

Aerobic Workouts for Sprinters

Cellular respiration is the process by which cells transform biochemical nutrients to adenosine triphosphate, or ATP, the major source of energy for cellular activity. The majority of human cellular respiration is aerobic, using oxygen to help produce ATP. When your body's energy needs are extremely high and levels of available oxygen are low, as when sprinting, the production of ATP without oxygen is possible for short periods.
Aerobic vs. Anaerobic Respiration
While most human cellular respiration involves oxygen, anaerobic respiration can occur when the amount of oxygen available to muscle cells is extremely low. Superior to aerobic respiration during periods of high-intensity exercise, anaerobic respiration results in a greater amount of ATP produced in a shorter time. Despite this ability to quickly produce a large amount of ATP, anaerobic respiration is a very inefficient process for two main reasons. First, according to Dr. Ken Prestwich of Holy Cross College, aerobic respiration is capable of producing approximately 18 times more ATP per nutrient molecule than anaerobic respiration. Second, according to a 2005 study by Michael Lindinger and colleagues at the University of Guelph, anaerobic respiration results in the buildup of lactic acid and hydrogen ions at the muscle site, both of which must be removed through energy-costly processes to return your body to its natural pH levels.
Anaerobic Exercise and Capacity
Exercise resulting in anaerobic respiration generally involves pushing your muscles to work at their maximal capacity for as long as possible. According to the American Sports Medicine Institute, anaerobic respiration relies on phosphate-based molecules when such high-intensity exercises are performed continuously for durations of up to 30 seconds. When such exercises are performed for longer than 30 seconds, lactic acid becomes the primary energy source for anaerobic respiration. Your anaerobic capacity, or your body's ability to withstand and use increasing amounts of lactic acid, limits the amount of time that you can perform anaerobic exercises.
Health Benefits of Anaerobic Exercise
While performing anaerobic exercise for prolonged periods is not possible, incorporating anaerobic exercises into your routine can have a range of benefits. The American Sports Medicine Institute recommends interval training, which involves alternating anaerobic exercise with lower impact exercise, to help increase the efficiency of both aerobic and anaerobic pathways. Such training programs can be used to increase power, anaerobic capacity and stamina, while also contributing to an increased ability to burn fat and lose weight due to the amount of energy required for anerobic processes.
Anaerobic Respiration and Sprinting
Whether in running or cycling, sprinting perfectly illustrates the effects of anaerobic respiration. During a sprint, all of the muscles involved are required to work maximally for as long as possible. Shortly afterward, you may feel soreness or muscle exhaustion due to the acidic buildup caused by excessive hydrogen ion and lactic acid production. Whether resting or continuing at a reduced pace in interval training, you will notice an increase in breathing rate as your body attempts to recover the oxygen required to eliminate the byproducts of anaerobic respiration. As full elimination of these byproducts occurs only after extended periods of rest, you will notice that your anaerobic capacity decreases over the course of an interval training session. With numerous sessions spent alternating between sprinting and jogging, however, you should begin to notice increases in your anaerobic capacity and increases in speed and stamina during both aerobic and anaerobic exercises.

How to be a Better Sprinter than Others?

 To succeed in sprinting, you need to put in hours of work both on the track and in the gym, working on technique, strength and speed. In a race, the result can come down to just hundredths of a second, meaning that any advantage you can get over your competition could help you to win. Taken at the right time, supplements may be able to give you that tiny edge that you need to help you succeed.
Creatine
Depending on whether you run the 100, 200 or 400 meter sprint, your race may last anywhere between 10 and 60 seconds. The main energy systems your body uses to fuel short, intense exercise are the ATP system, and the phosphocreatine system, which last for up to around a minute. Your body uses its stored creatine to regenerate more ATP -- the fuel which it needs to work. However, our bodies only contain a small amount of stored creatine, so supplementing with extra can help to regenerate more ATP and provide more energy for longer.
Beta-Alanine
Beta alanine's main role is to help buffer hydrogen ions. When hydrogen ions are produced, your muscles start to feel like they're burning, and they fatigue more quickly. By removing these hydrogen ions, the burning sensation is reduced, and ATP is also regenerated more quickly, meaning that you can work at a higher intensity for longer. When you first take beta-alanine you may feel a slight tingling sensation throughout your body, which is perfectly normal.
Caffeine
Caffeine is a stimulant which can heighten your nervous system, and boost your mental focus. The effects of caffeine however can vary greatly from person to person. If you are fairly relaxed before a race, then caffeine is great for helping to increase your levels of arousal, and getting you fired up. If you are nervous however, then caffeine may increase your nerves, and cause a drop in performance, so it's vital that you know how you react to it before a race. According to nutritionist Dr John Berardi, caffeine may be even more effective when combined with creatine.
Considerations
Before taking any supplements, consult your doctor to make sure that they won't have any adverse effects on you, and also confirm that they are not banned by your athletics federation. It is also a good idea to try your pre-race combo out a few weeks before your main event, to ensure that you get the optimal dosage, and that they do not negatively impact your performance for any reason.

Winning Strategies in Wrestling

In order to succeed in competition, wrestlers need to have superior strength, endurance and mobility. As a coach, you can help your wrestlers improve those aspects of their performance with intense practice sessions along with demanding gym workouts. You also need to constantly assess and evaluate how your wrestlers are progressing so you can make changes to their workouts.
Step 1
Have all your wrestlers perform initial fitness tests so you'll have a precise idea of their starting levels. Try to include a range of tests that assess all aspects of endurance, strength and agility. According to U.K. athletics coach Brian Mackenzie, one of the best tests for endurance is the multistage fitness test, which measures an athlete's oxygen uptake. You will need a 30 m track and a CD with the correct testing track on. Use other tests as well, such as the SAQ test, which measures agility and speed, and one rep maximum weight lifts, such as the squat, deadlift, bench press or chinup.
Step 2
Use the test results to set up individual training plans. You may well have to train all the wrestlers together so you need to have a plan that allows everyone to train at the same time yet work on their own weaknesses as well. You could, for example, plan in two gym sessions every week, and split the wrestlers into three groups, focusing either on strength, agility or endurance, depending on their test results.
Step 3
Schedule two to three technique practices every week. In order to improve at wrestling, competitors need consistent practice. You can split your wrestlers into smaller groups depending on their ability level, and monitor each group carefully, while giving advice where you can. Keep the training tough, but break it up with short periods of lighter training or complete rest. Training hard for five weeks, then taking a week off works well. You might also like to include some basic fitness in the technique sessions to give you more time to focus on agility and strength in the gym sessions.
Step 4
Provide motivation and encouragement to all your wrestlers. While many athletes can respond well and increase their performance levels when criticized, use a blend of constructive criticism and praise. According to a May 2009 article in The Telegraph, Paul Freeman from the University of Exeter advises that over time, too much negative feedback can have an adverse effect on performance. You should also aim to make training fun for the wrestlers because they are more likely to regularly attend sessions and want to work hard if they enjoy what they're doing.

Boxing: The Most Intense Cardio Fitness Exercise

Boxing is one of the most intense cardiovascular activities for any athlete. Getting in a boxing ring and moving for three minutes without risk while throwing punches and avoiding them is a taxing activity that can lead to exhaustion or injury if the boxer isn't in proper condition. In order to prepare, boxers must engage in significant cardio training exercises.
Road Work
Boxers prepare for their fights by working inside and outside the ring. One of the most traditional and effective ways of preparing for a fight is road work. Road work is running three to five miles per morning when a fighter is in full preparation before a fight. Usually, a fighter does his most intense training for the six weeks before his scheduled fight, and the road work is normally done early in the morning before other exercise. Running three to five miles per day five times per week helps the fighter box for up to 12 three-minute rounds.
Rope Jumping
This is another traditional boxing cardio exercise. It's excellent for building stamina, coordination and timing. Go to any boxing gym and you'll see boxers jumping rope for three to six minutes before taking a break. They skip rope at a very fast pace, usually with fast music playing in the background in order to help them keep time. Do this every day you go into the gym--usually five times per week--in order to get in top cardiovascular shape.
Heavy Bag Workout
This exercise helps a boxer develop superior punching power, along with providing a top-level cardiovascular workout. Punching a 70-lb. to 90-lb. heavy bag that's hanging from a platform provides a maximum cardiovascular workout. The act of throwing punches while you move constantly for three-minute rounds helps you get in top shape. Boxers hit the heavy bag for three minutes--the same length as a professional round--and then take a one-minute break. They go back at it until they have done at least five sessions. This builds stamina, strength and power.

How to Prepare Yourself for Duathlon?

Triathlons are a grueling test of fitness that involve three events, so it's a common misconception that a duathlon of only two events is easier. While the duathlon doesn't include swimming and is therefore an ideal choice for an athlete who isn't a strong swimmer, it can still be a grueling race that tests the body and mind. If you're training for a duathlon, knowing what to expect can help you plan your training program and gear up for a grueling yet rewarding experience.
Events and Lengths
Duathlons are typically comprised of two events: running and cycling. The actual length of each event depends heavily on the duathlon organizers, the race route and the type of competition participants. Some duathlons are shorter and better for beginners, while others are longer and clearly meant for more experienced athletes. Common lengths include a 2-mile runs and 10-mile ride, two 5K runs matched with a 30K ride, and for the Powerman course, two 10K runs and a 60K ride. Check with competition organizers for the route and events included in the duathlon.
Course
A regular duathlon sandwiches the longer bike ride between two shorter runs. This allows your body time to recoup after one run before going into the next. Still, simply because you're only competing in two events doesn't make a duathlon easier than a triathlon. You'll still be exerting your body as you attempt to finish three portions of one long race.
Training
You'll need to begin at least six weeks ahead of time to properly train for a duathlon. This gives enough time for you to work on conditioning your body for the tough duathlon course. A common training and competition method is to slow your first run to give you enough energy to finish your ride and the last run. Working on your pacing and stamina can serve you well on race day. Without the swimming component, you can focus on a comfortable running pace and training to ride the course.
Fitness Levels
The length and scope of the duathlon is decided on by race organizers, so you can find a duathlon that caters to your level of fitness. It may be tempting to choose a more difficult course, but start your duathlon career with shorter, more manageable races. This allows you to test your fitness level and assess whether you're ready for a longer race or more challenging course. Local bike shops and specialty stores often have information about the latest races, their courses and their lengths so you can choose one that's right for you. Never attempt a race that is beyond your fitness level, particularly if you have a health condition. In that case, consult your doctor about a race that's best for you.

3 Most Basic and Effective Cheerleading Drills

Cheerleaders are known for their pep and physical fitness. In addition to eating a healthy, well-balanced diet, cheerleaders need to stay physically fit. Strength, endurance and flexibility all are aspects of a successful cheerleader. Set a workout schedule that includes cardio and strength training workouts as well as exercises that increase flexibility.
Warm Up
Before starting any workout, warm up your muscles. Spirit Cheer, one of the first companies to implement cheerleading camps and competitions, encourages cheerleaders to spend five minutes or so running in place, jumping rope, jogging on the treadmill or any other activity that helps raise your heart rate. After warming up, spend a few additional minutes stretching all major muscle groups. Use exercise equipment designated for stretching or perform static stretches, such as shoulder rolls or knee raises.
Cardio
Once you've warmed up, spend 30 minutes or so on some form of cardiovascular exercise. Examples include running on the elliptical machine, swimming, step aerobics, cardio kickboxing and dance class. To prevent overtraining, potential sprains, strains and other injuries and/or premature exhaustion, Spirit Cheer advises working out at 75 percent of your maximum heart rate. Use a heart rate monitor to keep track of your heart rate throughout your workout.
Strength Training
For cheerleaders to perform stunts such as partner lifts, pyramids and basket tosses, it is important to build strong muscles. Spend time performing strength training workouts either using exercise equipment or your own body weight. Focus on large muscle groups, such as your arms, back, legs, glutes and shoulders. Examples of bodyweight workouts include pushups, pull-ups, situps, partner leg lifts, plus squats and lunges. Perform 10 to 12 reps of each exercise, then work your way up to 75 to 100 reps.
Flexibility
To help increase your flexibility, as well as prevent injuries, enroll in a yoga or Pilates class or perform stretches at home. Cheerleaders use many major muscle groups including the hamstrings, quads, glutes, abdominals, chest, shoulders, back and pectorals. The Stretching Institute recommends incorporating three types of stretches that focuses on these major muscle groups. Start off with the elbow-rotator stretch by placing one arm behind your back. Rest the back of your hand against your back. Grab your elbow with your other arm and pull the elbow forward gently. Other stretching exercises to try include the lying knee roll-over stretch and the standing, high-leg bent knee hamstring stretch. Warm up before your workout routine as well as before performing advanced stunts. Include stretching exercises at the end of your workout routine, too.

Do Lighter Bikes Really Matter in Racing?

In road races, cyclists shed every possible ounce of weight from their bikes to shave seconds off finishing times. This creates a prevailing view among cyclists in which the value of a bike depends on how light it is, ignoring other factors such as handling and the strength of a bike's components. While weight makes a difference when it comes to a bike's speed, lightweight bikes do not provide an advantage in terms of durability and handling, and may even suffer disadvantages.
Road Race
In a road race, the weight limit for a racing bike is a minimum of 15 lbs. Cycling speed and acceleration decreases as the bike gets heavier, especially when you are cycling up a steep hill. Shaving a pound or two off your bike could mean the difference between winning or losing a race when the finishing times differ by mere seconds. Despite the slight difference in speed, a lighter bike could cost considerably more.
Handling
Lightweight, 15-lb. racing bikes are more difficult to control than heavier bikes. If you are not a competitive cyclist, judge a bike by factors such as stability and handling, rather than a bike's weight. Consider the bike as a whole. If you ride a touring bike, a heavier bike provides the advantage of greater stability when weighted down with heavy gear.
Body Weight
Heavier riders and mountain bikers prefer more durable and heavier bikes. If you weigh 250 lbs., riding a bike that weighs only 23 lbs. might be dangerous because the added weight could break lightweight components. Even with racing bikes, a heavier cyclist may ride a bike that weighs almost 30 lbs. If you ride over rough terrain and ride hard, choose a heavier bike that can deal with hard use.
Weight of Materials
Aluminum and carbon fiber bike frames are lightweight, but not as durable as steel. Although steel weighs more, full steel bikes weigh only about 4 lbs. more than a lightweight carbon or aluminum bike. This is not a large amount considering the total weight of a bike. Properly constructed steel frames can outperform aluminum frames in terms of handling and performance, despite their heavier weight. Steel is also a cheaper and more durable material, which might matter more than its weight.

3 Effective Stretching Exercises for Cheerleading

Cheerleading requires a great deal of strength, mobility, balance and body control, along with a huge amount of flexibility -- particularly in your legs, hips, lower back and core. To improve and maintain your flexibility, you should stretch regularly. Light stretching should be performed before a workout or practice session, and more intense stretching should be done afterward, and on your rest days.
Adductor Stretch
Sit on the floor with your heels together and your elbows resting on the insides of you knees. Use your elbows to push your legs down toward the floor until you feel a stretch on the inside of your hips. While this is a fairly basic stretch, it is imperative that you master this before moving on to more complex cheerleading stretches. The National Academy of Sports Medicine guidelines on stretching state that to improve flexibility, you should hold all your stretches for 20 seconds, and do them three times each in every session.
Hamstring Stretch
Place your legs out straight in front of you and wrap a towel around your right foot. Lie back, while lifting your leg up in the air, then pull back on the towel, bringing your foot toward your head, until you feel a stretch in your hamstring. Hold this for 10 seconds, then lightly push your foot back against the towel for five seconds, then relax and stretch again. Do this three times on either side. This is a technique known as proprioceptive neuromuscular facilitation, or PNF, and produces greater flexibility improvements than static stretching. If you have a partner, it may be easier to do partner assisted stretching here, rather than use a towel.
Bow 'n' Arrow Stretch
This is a far more complex stretch, but is great at targeting your gluteals, hamstrings, core, lower back and shoulder girdle. Stand straight, lift your right leg straight up in the air and grasp it at shoulder-height with your right hand. Then place your left hand on the leg and take your right hand away. Bring your right hand forward, in front of your right leg, then stretch it out to the side. Do both sides in this way, holding the end position for as long as possible.
Guidelines
Always perform a light warm-up before doing any stretching, as cold muscles won't be flexible, and stretching them could can lead to pulls, tears and injuries. According to the MayoClinic.com, you shouldn't bounce when holding your stretches as this can cause mini tears in the muscle, tightening it further. Lastly, stretching should feel slightly uncomfortable, but should not be painful -- if it hurts, you've pushed too far.

4 Skills for Women Rowing Sports

Women's rowing is a diverse sport. Competitive rowing can be done in teams, pairs or individually, and there is an even greater range of possibilities when rowing for fitness or recreation, including different types of boats and ocean versus river. However, there are certain physical requirements consistent across the discipline. But each can be developed through training.
Cardiovascular Fitness
According to "Crew: The Rower's Handbook," anyone willing to work hard and get in cardiovascular shape can become a strong rower. And you don't need a boat or water to get started. Running is an effective, accessible form of cardio, but you can get even better results by using a variety of exercises. Bicycling will help build leg power, while elliptical training or cross-country skiing provides beneficial total-body workouts.
Upper-Body Strength
Upper-body strength is vital for a woman rower. Insufficient strength makes women, and their teams, less competitive, according to "Rowing News." Rowing itself builds upper-body strength, particularly in the back, forearms and biceps. You can enhance the benefit of rowing and build explosive strength through gym workouts focusing on exercises such as the bench press, lateral row, bicep curls, triceps extensions, chinups and pushups.
Leg Strength
You might not immediately associate rowing with leg strength, but it is one of the most demanding lower-body exercises. "Sports Medicine" says competitive women rowers have unusual leg strength compared to other elite athletes and that women have comparatively stronger legs than male rowers. To achieve powerful legs, you should include aerobic exercise like running, vigorous hiking or Nordic skiing with lower-body work such as squats, lunges and plyometrics.
Mental Skills
To excel at rowing, women need mental agility to go with their physical strength. According to "The American Rower's Almanac 1997," women rowers who took the Myers-Briggs Personality Type Indicator test scored high for intuition and thinking. This means they were most likely to apply logic and objective reasoning, and consider theories and possibilities. This may be related to the need for women rowers to act intuitively in competition to avoid obstacles or overcome challenges, and also to understand the logic and reasoning behind team training and discipline.