Football Warmup Drills

Warm-up drills help prepare football players for practice by getting their blood flowing and their muscles stretched. Michael J. Arthur and Bryan L. Bailey, authors of “Complete Conditioning for Football,” advise that players warm up for eight to 10 minutes at the start of practice. An effective warm-up session will prepare players physically and mentally for the rigorous practice ahead.
The High Knees warm-up drill helps players develop the muscle tone necessary to sprint more quickly, Arthur and Bailey write. Create a 10-yard course. Have players sprint the course taking fast, short one-foot steps. Players must bring their knees up high so their thighs are parallel to the playing field and keep the opposite leg fully extended and slightly behind them. Players perform two repetitions of the 10-yard course.
The Bull-pen Pitch helps quarterbacks warm up their arms while also practicing the accuracy of their passes, notes the American Football Coaches Association, creators of “Offensive Football Strategies.” Create a target and place it on the playing field. Instruct the quarterback to line up several yards away from the target. Hand the quarterback a football and tell him to throw the football as hard and as fast as he can while trying to hit the target. Encourage quarterbacks to loosen their muscles and concentrate on hitting the target accurately. Consistent use of this warm-up drill will help quarterbacks improve their throwing skills.
Cariocas increase the flexibility of the hips and prepare players to turn quickly as they attempt to catch the ball. Have players line up with their knees flexed and their shoulders facing straight ahead of them. Players move to the left for 20 yards by crossing their right foot over their left foot and then moving the right foot behind the body. Reverse the steps and move in the opposite direction returning to the starting point. Players should remain in position with knees flexed and shoulders forward while they move back and forth. Complete two repetitions before beginning practice.
Arthur and Bailey note that 40-Yard Build-ups help players sprint effectively and improve their acceleration. Players line up on the goal line and run down the field for 30 yards. As players advance down the field, they increase their speed. When players reach the 30-yard line, they stride for the next 10 yards. Players walk back to the starting line for another round. Conduct this drill at least twice during the warm-up session.

Technology in Athletic Training

Effective athletic training requires more technology than most may consider. From the undergarments athletes wear to the shoes they wear, researchers have worked hard to develop the best apparel for maximum performance. Injuries at all sport levels have led to modified development of baseball bats, helmets and other protective gear.
Shoe technology is vital to athletic training. The correct shoe can make a difference in how far a long jumper can jump and how fast a runner runs. Shoe makers have used sports technology to design shoes specific to each sport. The design of the shoe¡¯s sole, the materials used on the side and the location of the laces all help to increase athletic performance. For example, Asics designs running shoes for each type of runner. Its shoe design is based on frequency of training, the natural movement of your foot and performance level.
Athletic training takes place all year long, inside and out. Clothing must therefore keep athletes warm in the cold and cool in the heat without altering movement. Technology in athletic clothing has made performing in all weather possible. Some companies take it one step further with innovative designs to keep you comfortable and dry. Athletic clothing company Under Armour began by developing a t-shirt that wicks sweat from the body rather than absorbs it. It implements the same technology into every piece of training apparel an athlete wears. It has also developed LockerTags which comfortably replaced traditional clothing tabs that display jersey numbers with imprints within the garment.
Technology in tracking athletic performances includes pedometers, sports watches, scales, body fat calculators and heart rate monitors. Tracking helps athletes monitor their success in achieving specific goals such as weight loss or weight gain. Heart rate monitors allow athletes to track their fitness levels based on their heart rates. It also allows individuals to accurately calculate the amount of calories burned. Sports watches with advance technology have the capabilities to tell time, record laps and even control portable music devices.
The age of broom stick baseball bats and leather football helmets are long gone. Today every piece of equipment for every sport has undergone technological advancements. Baseball bats, hockey sticks and lacrosse sticks are designed to maximize power, movement and comfort. Most notably to sport spectators, protective gear has seen an technology overhaul. Helmets and pads that were once almost non-existent are continually being revamped based on the latest technology and injury prevention research. The 2010 ¡°USA Today¡± article Progressions: Evolution of the football helmet since 1946, by Joan Murphy and Sean Dougherty documents the evolution of the simple plastic football helmet in the 1950s to the electronically equipped helmets with breathability and appropriate padding worn in 2010. The current advancements even allow researchers and medical personal to record the impact of hits.
Athletic training programs have evolved with the advancement in technology. The inventions of DVDs, the internet and portable devices have all made training at home more efficient. Thanks to technology, many homes are now equipped with compact home gyms and workout DVDs. Famous personal trainers are delivering every kind of workout imaginable in living rooms around the world. Websites and DVD programs offer exercise videos, tracking tools, email support and nutrition plans that were once only taught in person or by reading books.

What Are the Health Benefits of Being a Football Player?

Football is a dangerous game because of the high speed and collisions. Players regularly suffer knee, shoulder and ankle injuries and the possibility of catastrophic injury is one that players and their families must consider. Players prepare to play football by getting in excellent physical condition. Despite the dangers, football players enjoy greater strength and cardiovascular health, not only during the regular playing season, but during the off-season when in training.
Football players work on improving their cardiovascular condition throughout the season. One of the ways this is done is with interval sprint training. Coaches line their players up at the goal line and sprint to the 10-yard line and back, the 20-yard line and back, the 30-yard line and back and then the 40-yard line and back. After completing these sprints, players get a one-minute break and repeat the sprints.
All football players lift weights and do exercises to get stronger. This is especially essential for linemen and linebackers. Lifting free weights helps players build explosive strength, and some of the top strength-building exercises include the bench press, arm curls, dead lifts and lunges. Players also do pushups, burpees and bear crawls to build strength that can be used in games. When players increase their strength and power levels, they can make explosive movements on the field that can increase the likelihood of big plays.
The most effective players are the ones who have the most speed and quickness. This is especially true of running backs, wide receivers and defensive backs. Increasing speed can be done by running hills, running with resistance and plyometric training. Hill running will build strength and power when you run uphill and balance and technique when running downhill. Resistance training can be provided by running with a parachute attached to your back. Box jumping will give you a significant plyometric workout and build up the key speed-building muscles in your calves, hamstrings and glutes.
Whether a player is a starter or a bench-warmer in football, going through the process of training to get ready for a full season is a confidence builder. You will go through strenuous workouts that not everyone can finish successfully. The work you do will help you get bigger, stronger and faster and this will pay off in confidence in everyday life. Walking through your daily activities with confidence can improve your mental outlook and help make you happier and healthier.
No matter how much you improve your condition, football remains a dangerous game. This is especially true of players who play at the high school level and above. Players at those levels are fast, strong and powerful, making collisions more violent. Never lead with your helmet when tackling, don’t take anabolic steroids to build strength and don’t over-train. If you are lifting weights three times per week, you won’t get twice as strong by lifting six times per week. That will overwork your muscles and lead to injuries and cause your muscle fibers to breakdown.

How to Make Your Soccer Shot Stronger

A powerful soccer shot sounds and looks like a work of art, as the shooter¡¯s foot crunches against the ball¡¯s surface with a loud, deep thump. That sound — heard from goal scorers known for strong shots, including Liverpool¡¯s Steven Gerrard and fellow British standout David Beckham — can give the goalkeeper second thoughts about putting out a hand to stop a scorcher that may be going 70 mph or more. If your attempts at scoring are more like powder puffs than cannon fire, you can work to make your soccer shot stronger.
Approach the ball, look up to locate the corners of the goal and calculate the direction the ball must take to go into a corner. Aim your shot to go across the face of the goal on the way to a far corner, to make it more difficult to handle for the goalkeeper.
Kick the center of the ball with the laces part of your shoe in what soccer parlance terms the “instep drive shot.” Strike through the ball by using your whole body, not just your leg, to generate power, with your arms out at your sides for balance. Balance your knee and head over the ball. Keep your head steady and watch the ball so it stays low and doesn¡¯t go over the crossbar.
Practice as much as possible. Focus on making your weaker foot as strong as the dominant foot. Emulate players such as Beckham, who stay after practice and take extra shots to work on their shooting. Practice on your weak points in shooting, be it the location of your plant foot or the follow-through of your kicking leg after contact with the ball.
Strengthen your legs and your entire body to complement your shooting technique work. Perform exercises to strengthen the hamstrings and glutes, muscles specific to soccer shooting. Perform kickbacks on a cable kickback machine, or with a resistance band running from a post to the back of your Achilles tendon, recommends exercise physiologist Donald T. Kirkendall in ¡°Soccer Anatomy.¡± Or strengthen these muscles with barbell deadlifts, kettlebell swings or hip extensions, using a stability ball.
Work on the glutes, hamstrings and calf muscles by doing a back-to-back squat if you lack access to gym equipment. Hook elbows with your partner as you lean back, your heels about 2 feet from your partner’s. Squat together until your knees form 90-degree angles and then rise in unison.

The 4 Barriers to Fat Loss and How to Fix Them

Several years ago, I decided to take a position as a kinesiologist in a bariatric medical program for the treatment of obesity. I¡¯d spent the previous decade working with hundreds of personal training clients primarily interested in losing fat, I figured I¡¯d have the whole North American obesity epidemic solved in, oh, maybe a week or two.
As it turned out, most of the patients I encountered already had a good idea of what they should be doing to lose weight. They knew veggies trumped cookies, exercise trumped couches, and smart choices always trumped impulsive fridge-foraging at midnight. Truth is, a few people actually did everything right, but still couldn¡¯t get the results they wanted.
That¡¯s when it struck me there was another important part of the equation: WHY trumps WHAT.
What people are doing is less important than why they are or aren¡¯t.
If you¡¯re like most people who¡¯ve had some success but then stalled, you probably started your plan hell-bent on success and full of confidence. You hammered your exercise plan and you stuck to your diet. But then something happened. That something is WHY you stopped doing what you were doing.
To me, there are four primary categories of barriers that prevent people from having success losing weight, but as is the case with any obstacle, there¡¯s always a way to get around it.
Physiological barriers that stand in the way of weight loss often take the form of disorders, diseases, or the medications used to treat those issues. For example, polycystic ovarian syndrome (affecting up to 10 percent of young women) can make it hard for women to lose weight even with concerted efforts to reduce calories and exercise due to changes in their hormonal profiles. Diabetes can bring about worries of sudden blood sugar drops in those taking insulin making them hesitant to exercise. Heart conditions can make it difficult to exercise without concern about safety whether or not these fears are actually warranted. And that¡¯s not even considering that some medications can actually lead to weight gain.
First, if weight loss has stalled, you should see a doctor to make sure you don¡¯t have some underlying condition that¡¯s influencing your weight. And talk to your doc about medications that may cause weight gain. For example, some drugs related to weight gain include some forms of insulin, antipsychotics like clozapine and olanzapine (sometimes prescribed as sleep aids), tricyclic antidepressants such as amitriptyline, beta blockers like atenolol and metoprolol (sometimes prescribed for migraine prevention), and glucocorticoids such as prednisone. In many cases other medication options are available even within the same class of drugs and these may allow you to successfully lose weight.
By far, the most common mechanical barrier is pain. This can be the result of arthritis, fibromyalgia, plantar fasciitis, back pain, or just a nagging injury that won¡¯t go away. It can limit the amount of activity people are able to do and sometimes cause depression (which can also contribute to weight gain).
Another common example of a mechanical challenge is obstructive sleep apnea, which can affect people with modest weight gain and result in the blocking of the airway during sleep. What¡¯s worse is that you might not even know if you have it. This issue can not only result in high blood pressure and risk of heart issues, but it can also make it even more difficult to lose weight. A recent study has suggested that sleep apnea can limit the response to a weight loss intervention even if you¡¯re following the plan just as closely as someone without sleep apnea.
If you have ongoing shoulder, neck, or back pain and it’s preventing you from exercise, get it checked out. Many physiotherapists and other therapists can make a rapid difference in your pain and get you back to training in a hurry.
For more chronic conditions like arthritis that can¡¯t be fully alleviated by medication or therapy, consider finding resources or people near you for cognitive behavioral therapy to help you better manage (and live with) the pain you do have. It won¡¯t eliminate the pain, but will help you to get through it and hopefully be able to return to training.
If your weight loss is resistant and you¡¯re experiencing a lot of snoring, daytime drowsiness and other symptoms of this problem, you should talk to your doctor about sleep apnea. Getting diagnosed and using a CPAP device to keep the airway open at night may be all you need to get your weight moving again.
Purchasing lean proteins, fresh fruits and vegetables and other healthy foods can get relatively expensive, especially for those with a limited income. Add in the cost of gym memberships, exercise equipment, personal training or weight loss programs and you¡¯re looking at potentially expensive solutions for weight loss.
Also, with work weeks greater than 40 hours becoming increasingly common and a large number of people commuting large distances to their jobs, time can often feel like the biggest constraint people face.
Many of these barriers are actually more perceived barriers than real ones. With the large number of body-weight workouts available and information on the internet, gym memberships are no longer a requirement for getting fit. Recent studies indicate that shorter, higher intensity workouts that don¡¯t require much time to complete can be just as effective for weight loss.
It also strikes me that while there are some who have very real financial struggles, the real issue for many is about prioritizing finances. I can¡¯t even tell you the number of people I know who have big screen plasma televisions but still ¡°can¡¯t afford¡± to purchase good foods. I suggest tracking all expenditures for a month by category (i.e., groceries, rent, entertainment) and see where your money is going. More often than not, you¡¯ll find out where your money is misspent and you can choose to invest it more wisely.
Many know psychiatric disorders can impact your ability to lose weight. Most notably, depression has been related to weight gain, and failure to deal with this very serious disease can potentially set you up for failure in any weight loss attempt.
Attention deficit disorder (with or without hyperactivity) can lead to impulsive behaviors regarding food and activity and make it difficult even for the most determined person to stay on their plan.
And stressful or even traumatic life events can have serious long term implications for weight loss. People sometimes maintain their body weight as a subconscious protection mechanism against those who might seek to harm them.
Completely separate from the more serious clinical issues, are the psychosocial barriers that result from interaction with those around us. Cultural norms for activity and intake and our perception of the need to comply with those norms can be one of the biggest barriers to weight loss. While some would point to stress eating as a big source of extra calories, I would suggest that this is just one of the emotions that lead us to consume more. Grief, sadness, anxiety, and even happiness can play a role in our intake. Social conventions can also have a profound effect.
Consider Christmas, Thanksgiving and other seasonal holidays where we can easily justify to ourselves that we can eat more food and somehow get away with it. In many countries there are as many as 15 widely recognized holidays, not to mention birthdays, anniversaries, funerals, weddings, graduations, mid-summer BBQs and dinners with friends. It probably wouldn¡¯t be out of line to suggest that at least once every week or two there is a reason where we could easily justify to ourselves that eating more than we need is acceptable.
Contrast that with the fact that during most of these occasions activity is not only limited, but would actually be frowned upon. Imagine asking your friends and family to join you on Christmas for a hike and a dinner of reasonably portioned turkey and veggies¡­without gravy. I think you could easily expect to be eating alone.
From a purely clinical standpoint, if believe you may have any of the aforementioned disorders or issues, see your physician to deal with them eliminate them as possible barriers to your success.
To deal with the more sociological issues, the first step is to begin journaling your food and beverage intake. More importantly, each time you eat, record why specifically you ate what you chose, and how much you ate.
While this is cumbersome, I think that you¡¯ll find more often than not you choose to eat certain things at certain times not because you¡¯re hungry, but because of things like availability of food, perceived cravings for specific types of food (not actual hunger), and just plain old social convention.
Once you are aware of these things you can begin asking yourself before eating why you¡¯re eating and why you¡¯ve chosen the specific item you¡¯ve decided to eat. Focusing on eating foods primarily for true hunger will enable you to begin chipping away at the excess calories consumed for other reasons. More specifically, by writing it down will bring the reasons you eat to the forefront of your mind,allowing you to become accountable for your choices.
While obstacles can often seem to stand between you and your goals, they’re often there to allow us to demonstrate how badly we truly want to achieve those goals. Once you¡¯ve identified your personal barriers to weight loss, you can blast through them to success.

How to Boil Pork Spare Ribs to Make Them Tender

When meat is exposed to intense levels of heat, the insoluble protein fibrin hardens and contracts, making the meat tough and lacking in flavor. However, when meat is boiled over time at a medium heat, it becomes tender and juicy. Boiling pork spare ribs prior to cooking them completely will give you a succulent dish where the meat falls right off of the bone. Because of their thin shape, spare ribs will take less time to boil than whole chunks of meat.
Fill a large pot with water and sprinkle in a pinch of salt.
Bring the water to a boil, then lower the flame to medium heat and add the ribs to the pot.
Add your desired seasonings and vegetables to the water and close the lid. Allow the meat to boil for about half an hour.
Preheat the oven to about 350 degrees Fahrenheit.
Drain the water and place the boiled ribs onto a baking pan.
Season the ribs with a dry pork rub, baste them with barbecue sauce and place them into the oven.
Cook the ribs for about seven to eight minutes.
Open the oven door, flip the ribs over and baste them with barbecue sauce again.
Close the oven door and allow the ribs to cook for another eight minutes or so.
Check the internal temperature of the ribs with a meat thermometer to see if they’re safe to eat; 160 degrees Fahrenheit is safe for pork. Once the ribs are fully cooked, remove them from the oven, set them aside to cool and serve.

Gatorade Vs. Water

Sports drinks such as Gatorade promise better athletic performance, but in some cases they¡¯re not really necessary. Water does the trick in many cases. In fact, there¡¯s a reason Gatorade is called a sports drink;-it was developed to help athletes involved in a rigorous football training program. Everyday exercisers don¡¯t necessarily work out with the intensity or duration needed for the carbohydrate and electrolyte benefits of Gatorade.
You don¡¯t necessarily need a sports drink to replenish your body during short workouts, says David K. Spierer, assistant professor of sports sciences at Long Island University, Brooklyn Campus. Water usually works just as well¨Cespecially if it¡¯s ice cold, because it empties from the stomach faster that way. When you exercise for more than an hour, however, you need to replenish your electrolytes. ¡°At that point in time you start to see a little bit of a decrease in sodium and potassium. Replenishing is helpful,¡± he says. Examples of electrolytes are calcium, sodium, magnesium and potassium, according to the National Cancer Institute. Sports drinks with 4 percent to 8 percent carbohydrate and 0.5g sodium/L are more effective than water for the longer bouts of exercise, according to the University of North Carolina School of Medicine. Gatorade is a 6 percent carbohydrate beverage.
Hydration during exercise is important. The body¡¯s best defense against overheating is sweat evaporating from a person¡¯s skin and water evaporating from the respiratory system. Adequate hydration is critical for temperature regulation and maintaining blood volume. Too much fluid loss can cause dehydration. Becoming dehydrated impairs athletic performance because it increases fatigue. Fluid losses of as little as 2 percent body weight can hamper athletic performance, according to Gatorade Sports Science Institute. The American College of Sports Medicine and National Athletic Trainers¡¯ Association recommend hydrating before exercise as well as during and after workouts, whether it¡¯s with a sports drink or water. The standard recommendation is 500ml two hours before activity, 150ml to 250ml every 15 to 20 minutes during activity, and 450ml to 675 ml for every 0.5kg of weight loss a person experiences after an activity.
A University of Wisconsin study found that people who drink Gatorade and walk on a treadmill for 90 minutes in hot conditions have a lower rate of perceived exertion than those who drink water. There¡¯s good reason for that in cases of prolonged exercise, reveals a Texas Medical Association Council on Scientific Affairs report. Using a drink that provides carbohydrate and electrolyte replacement along with fluid leads to better carbohydrate utilization in the body–and thus better exercise intensity during prolonged timeframes–when compared to either water or no fluid intake. The council also concluded that using an electrolyte replacement makes for better hydration than water during prolonged exercise.
Gatorade is more appealing than water to many people because it tastes good. People, especially children, are likely to drink more fluid during sports if the drink is flavored, according to a Texas Medical Association report. Most fluid and electrolyte replacement studies show that kids and grown-ups often don’t meet their fluid needs during exercise. “If you’re going to encourage children and young adults engaging in sports activities to drink fluids, remember that they will drink more volume of a flavored drink than they will plain water, if both are offered,¡± report author Michael E. Speer, M.D., told USA Football. Speer is a former TMA Council on Scientific Affairs chairman.
Sports drinks have become a multibillion-dollar, heavily-marketed product. Some of the biggest sports stars are recruited to promote them. In 2000, Gatorade brought in over $2 billion in sales, and since its introduction many new competitors have come onto the market. Sports drinks are more expensive than water or alternatives such as diluted fruit juice, are not needed for every workout, and also can have consequences if overused. For example, the Texas Medical Association reports a case of potassium-induced ventricular arrhythmia in a football player who took in 5g potassium daily due to sports-drink overuse, meaning his heart rate or rhythm became irregular. Sports drinks such as Gatorade are also higher in calories, says the Hughston Sports Medicine Foundation.
University of Florida researchers started testing a drink that combined water, electrolytes and carbohydrates on the Florida Gators football team in 1965. Their goal was to prevent cramping and dehydration. The drink, now called Gatorade, is credited with helping team members increase endurance and improve from a 7-4 record in 1965 to 9-2 record along with an Orange Bowl championship in 1967, according to USA Football.

Disadvantages of Drinking Gatorade

Gatorade is a sports drink that claims to benefit athletic performance, and professional athletes promote the beverage. While Gatorade may offer advantages in some circumstances, such as fueling endurance activities, Gatorade isn’t an optimal sports beverage and can prove detrimental to your health in some ways. The rest of your diet will also have an effect on whether Gatorade is appropriate for your not.
Gatorade’s high sugar content may make it detrimental for your overall health. Each 20 ounce bottle of Gatorade contains 34 grams of sugar, which is nearly 2.5 times the amount in a 1/2 cup serving of ice cream. In addition, Gatorade contains citric acid. According to the American Dental Association, both sugar and citric acid can promote tooth decay and erosion of your teeth.
Although Gatorade is purported to enhance athletic performance, some features of the drink can actually be counterproductive for athletes. One factor is the high sugar content; a study performed at the Massachusetts General Hospital found that consuming a large dose of sugar reduced testosterone production. According to research published in the June 2009 edition of the “Journal of Clinical Endocrinology and Metabolism,” higher testosterone levels improved endurance, muscle size and strength, in a group of older men, so it’s possible that reducing your testosterone production through overconsumption of sugar could hinder your athletic ability.
Although carbohydrates can be helpful for promoting energy, certain types, such as sugar, may be disadvantageous. Consuming too much sugar during or before exercise may result in an upset stomach, which can hinder your performance.
Athletic activity can be tiring, and drinking a sugar-laden drink such as Gatorade may actually make you feel more tired. This is because sugar causes an initial increase in blood sugar levels that is followed by a dramatic reduction, which can make you feel fatigued. Complex carbohydrates, found in whole grain products and certain nutrition bars and drinks, are preferable because they provide sustained energy and don’t cause large fluctuations in blood sugar levels.
Drinking Gatorade may impair your ability to manage your weight, as it is calorie dense, with 130 per 12 ounce serving. Additionally, Gatorade contains no fiber, which can help suppress appetite. Gatorade also has a high glycemic index rating, as it contains sugars but no protein or fat. According to a study from the June 2011 edition of “Journal of Nutrition,” consuming high-glycemic foods can impair your weight loss efforts. Additionally, the fact that Gatorade is a liquid can also be detrimental, as high-calorie liquids are less filling than solid food.

Exercising While Anemic

Anemia is a condition where the production and the number of red blood cells is below normal levels. According to the Mayo Clinic, symptoms can range from mild to severe., Anemia, which can make you feel exhausted, can effect your ability to exercise and leave you unable to complete workouts.
Anemia can be caused by a wide variety of things, most of which are underlying nutrient deficiencies or diseases. Common causes include iron deficiency, vitamin deficiency, chronic diseases like cancer or HIV, bone marrow diseases and sickle cell conditions. Dr. Carol Otis says that iron-deficiency anemia, or tired blood, is the most common form of the disease.
Exercise is a good way to notice the symptoms and feelings that anemia can give you. Anemic people may get very tired after doing light to moderate exercise or other activities that you would not expect to wear you out. You may feel weak, dizzy, irritable, depressed and be unable to catch your breath. Outward signs could also include pale skin, cold hands and feet, headaches and irregular heartbeats.
Intense exercise can be even more of an issue for the most common form of anemia that is caused by an iron deficiency. Heavy exercise can increase iron demands by 1 to 2 milligrams per day. This can magnify the condition. Iron loss through sweat, blood loss, or the breakdown of red blood cells from foot striking in exercise may increase the need for iron.
Anemia is diagnosed via blood tests to check the levels of red blood cells. A CBC, or complete blood count, is the primary test used to examine the size and shape of your red blood cells. This can be used to narrow down the cause of the anemia. Anemia treatment options in the case of serious diseases are limited to fighting the symptoms of those diseases. Treating anemia caused by deficiencies is possible through supplementation with iron or vitamin B-12 and by making changes to the diet.

Boxing Agility Drills

Boxing agility drills are designed to help improve your speed and quickness while in the ring. Although many boxers develop their speed and agility to improve their punch accuracy and effectiveness, many boxing agility drills will also help you improve your defense skills.
This basic boxing agility drill will help improve your footwork as well as your overall coordination. Grab a weighted jump rope and position yourself in front of a mirror. Take the jump rope in one hand and start rotating it in a figure-eight motion in front of your body. Hit the floor on the right side of you and the left side of you 10 times before picking up the rope with both hands. Start jumping rope with your knees slightly bent and your back straight. Try to jump as little as possible while the rope is traveling under your feet. As you improve, pick up the pace. Throw variations into your jump rope workout, such as backward jumps and double jumps to make the drill more difficult. Performing crosses and double jumps is one way to improve your coordination and simulate in-ring fatigue.
According to Nerdcore Boxing online, this shadow boxing drill will help tighten up your punching form as well as well your foot speed. While many shadow boxing drills are performed in front of a mirror, this drill requires you to remain focused on your first-person view. Start by quickly shifting your weight between your left and right feet. Your weight needs to be on the balls of your feet and your hands should be in a defensive stance in front of your head. Throw two jabs followed by a cross. Perform this combo two times in a row before taking a quick shuffle step back with your feet. On this shuffle, shift your weight to your back foot and prepare to throw a left uppercut. Throw the upper cut and quickly roll out to your right side. Repeat this drill until fatigued.
This drill is designed to improve your ability to corner an opponent in the ring. Step into the ring with a partner. Stand in one corner of the ring while your partner stands in the other corner. At the bell, shuffle toward your partner with your hands in a basic defensive stance. In this drill, neither you nor your partner can punch each other. Instead, the goal is to use fast footwork and agility to corner your opponent on his side of the ring. Wherever your partner moves, you must follow, making sure that you are cutting off the ring and preventing him from pushing you into a corner. If a player gets stuck in a corner for more than three seconds, the drill is over.
Ladder drills have a number of variations that will increase your foot-speed and more importantly, make you aware of your feet. Boxing may be all about the punch, but unless you can place yourself in the exact spot at the perfect time, your punching power will be diminished. Stand at one end of the ladder for the “Five Count” drill. Step your right foot to the outside of the ladder just beside the first opening. Step your left foot into the opening to the far left, and then step your right foot into the opening to stand beside your left foot. That’s three of the “counts.” For the four and fifth count, step your left foot into the next opening on the ladder and then step your right foot in beside your left foot. To start the next set of five counts, step your left foot outside the ladder, just to the left of the next opening; and then carry on.


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