Setting Goals For Your Running Program

postMany runners begin running for physical exercise and a greater sense of well-being only to learn that running program is also a great way to meditate. It becomes a regular part of your routine and everyday spiritual practice. As you gain greater confidence in your running capabilities, you might consider joining a running group or trying some of the local running clubs training runs. Many people who thought they weren’t good enough to run with others progress to wanting to run a couple of local road races.

I believe that most runners benefit as much psychologically from running as physiologically. Recognize the true payback of an overall running and training program and then pursue this endeavor with the knowledge that injury-free running will provide lifelong fitness and a better quality of life.

To establish your personal fitness goals, think about what you intend to accomplish. Pick an audacious goal, something way out there such as competing in a local 10k race, improving your individual time by 10 percent, or dropping that weight you’ve been carrying. Then set several immediate goals to give you something to aim for and several opportunities to celebrate your accomplishments in stages. Taking this time to recognize your advancements will give you a more positive attitude and help you reach those big goals that are waiting out there for you.

Once you set your goal and establish a timeline, begin developing your training program. By taking a systematic approach, you’ll greatly reduce the opportunity for injury. You will have checks and balances to prevent you from over or under-training as you strive to improve your health.

10 Tips From a Pro on How to Run a Marathon Successfully

postRunning a marathon is one of those challenges that many people strive to attain at least once in their lifetime. I firmly believe anyone can train to run a marathon successfully. However, after running several marathons myself I think there are a few key tips that will greatly increase your chances of running one successfully.

Tip #1 – Pick An Easy Course

26.2 miles is going to be a hard enough challenge on it’s own. Unless you truly are a real glutton for punishment, try to pick a course that’s pretty flat and avoid courses with hills as much as possible Also, courses known for being scenic or have some kind of entertainment can be helpful for distracting you along the way.

Tip #2 – Give Yourself 4-6 Months of Training

Think about whether you can focus on a goal for that long. Do you for-see any upcoming life changes that may happen while you are in the midst of training? I’ve learned from experience that it is really hard to keep focus on the end goal (running a decent marathon) when the family is in the process of moving, or job changes! You can do it, but you might face an added challenge in training.

Tip #3 – Hydrate Well Before the Race

In training and before the big race day be sure to hydrate well. A practical way to monitor this is that your urine should be pale or clear in color, not dark. Running feels better if you’re well hydrated and you’ll probably have less problems like cramping, etc.

Tip #4 – Avoid Wearing Brand New Clothing

On the day of your marathon, don’t wear new clothes, new shoes, new socks, etc. that you haven’t already broken in or tried out in training. You are risking possible chafing which you want to avoid when you are going to be running a long distance.

Tip #5 – Beware of Eating Too Many Carbohydrates

Don’t overdo it on the carbo-loading the day before your marathon. Just because you’re going to be running a crazy distance the next day doesn’t mean you need to stuff yourself the night before. Doing so could make you have more bathroom stops than you would otherwise want during your run. Believe me, that’s no fun!

Tip #6 – Have a Proper Eating Strategy

Make sure you eat breakfast before the marathon and plenty of water or whatever you had before your long training runs. If possible eat what worked for you before when you ran your long runs. If you’re traveling, pack your favorite breakfast or find a store where you can get your breakfast of choice. Your goal is to eat breakfast 2-3 hours before the marathon starts.

Also, avoid trying new foods the night before the marathon. Try to eat what worked for you during training (the night before your long runs). Otherwise you could risk an upset stomach.

Tip #7 – Focus on Your Goal

Think about what your goal is for running or walking your marathon. Hopefully, your primary goal is to have a good time and cross the finish line. If you have a time goal, try to be flexible with it and yourself. The marathon is such a learning experience!

Tip #8 – Don’t Suffer Needlessly

Did you chafe at all during training? Have you tried Vaseline or BodyGlide on the areas where you have chafed? If you notice a problem like this while running there are more than likely products that can help. Figure out what works before your marathon as you don’t need any additional things causing you pain while you’re running.

Tip #9 – Consider Taking Painkillers

Aspirin or Ibuprofen can work wonders to help alleviate pain and soreness. Some runners will take those before the marathon starts. They will also keep some extra in their pocket for along the way to help keep the pain at bay.


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Tip #10 – Know Why You’re Running the Marathon

Before you sign up for that marathon and start training for it, here are some questions to keep in mind. What is your motivation for running this marathon? Why on earth do you want to train to run this crazy distance? It’ll help you to think about this when you are in the depths of training and looking forward to being done or when you are working your way through that marathon course and seeking out that finish line. What made you set this apart as your goal?

 

Marathon Races – Tests the Skill and Determination of an Individual

[SCM]actwin,-185,-257,847,489;Berlin Marathon, 2006 on Flickr - Photo Sharing! - Mozilla Firefox firefox.exe 11.08.2008 , 01:29:41Marathons are the longest running events in the history of sports. There are several variants to these running events and they also happen over a period of one day. Every nation in the world has its own version of marathon races. The official distance of a marathon race is 42.195 kilometres or 26 miles and 385 yards. This is a standard set by the various world athletic bodies. A 21 kilometer running ace is also called half marathon. The last type of marathon is called the dream run which is a 7 kilometer race. Its takes a great amount of skill and determination to run a complete marathon.

The marathon is also a modern event that was officially recorded form 1896. Over a period of time there have been several notable athletes who have competed, won and created world records. The official record for marathon races stands at 2hrs 3minutes and 38seconds by Patrick Makau in the men’s category and 2hrs 15minutes and 25seconds by Paula Radcliffe in the woman’s category. Every athlete that competes in a marathon run is gifted with great stamina and determination. They start preparing for such a run years in advance. Every aspect of their diet and routine is paid special attention to.

Some of the greatest known athletes that have participated in marathon races have won after many years of dedication to this sport. This event is an Olympic sport, and it also one of the only event that is hosted individually by various countries. Some of the well know marathon events around the world are the Mumbai Marathon, London Marathon and many more. The participation to these events is open to all. There is no restriction on nationality. Surprisingly there are several athletes who participate in these events and win huge sums of money. Recently a man named Fauja Singh became the oldest man to run a marathon.

He participated in the Toronto Marathon. He didn’t win but the fact that he completed the marathon tells you a lot about the human spirit. The average time it takes to complete the marathon races depends from individual to individual. An athlete level runner would take usually two hours and thirty minutes. Any average human being should be able to finish the race in five hours. But now many people end up finishing the race most people give up or get fatigued in the middle of it. It’s a great experience to be a part of this kind of race as it teaches you dedication and discipline. It also tests your character.

Most people have this kind of an event on their bucket list and plan to participate in a running marathon at least once in their life. There are various training programs that you can try to build the stamina for such a race. It would include several hours of running and cardio in the gym. These races are meant for people who wish to embrace the human spirit and those who wish to find out what they are made off.

Six Tips to Get the Most from Your Grand Prix Weekend in Monaco

For anyone lucky enough to be attending the Monaco Grand Prix, they are guaranteed an experience like no other. From the stunning city backdrop to the celebrities and glamour, the weekend is sure to be one long party.

F1 Race

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Date

In order to make the best of your visit, make sure you book well in advance. This year’s event starts on Friday 24th May, with qualifications on the Saturday and the race on Sunday. As well as hotels being fully booked, restaurants and bars will also be filled with people looking for the best viewing spots.

Race Information

The race is considered one of the hardest to navigate due to its narrow streets, tight corners and tunnels. Ayrton Senna holds the current record for the most wins, with a total of six, which includes five consecutive wins between 1989 and 1993.

Lewis Hamilton, another Monaco Grand Prix winner, recently had a near miss during pre-season testing in Barcelona.

F1 Event

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Attractions

As well as the race, there are many other attractions to see during the weekend, including the renowned La Rascasse bar.

If you want to visit the Monte Carlo Casino, remember to take your passport with you for identification and dress smartly! If visiting in the evening, you will need to wear a jacket.

Where to Watch

Different viewing points offer different experiences for fans. One of the most popular spots in Casino Square. Fans in the grandstand get to watch the race unfold via live screens and can enjoy beautiful views of the harbor If you are wondering where can I get more information on the F1 Paddock Club in Monaco, companies such as F1 Paddock Club Monaco have all the information you need.

Accommodation

Hotels are nearly always full booked a long way in advance and are very pricey. Many people stay slightly out of town in the nearby cities of Nice, Menton or Cannes, which all offer a good public bus service direct to Monaco.

Travel

One of the best ways to enter the city is via train. The station is located in the city centre and within easy walking distance of the circuit. Driving is not recommended during the weekend, but if you do intend on driving, pre-book your parking space. A budget parking option is the Stade Louis 11 football stadium.

Essential hockey equipment guide for beginners

Playing sport is an excellent way to enrich your life, make new friends and improve your fitness. If you want to give field hockey a try, here is an overview of the equipment you will need to keep yourself protected as you learn the intricacies of this exciting game.

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Mouth Guards and Gum Shields

Field hockey is a fast-paced and contact-heavy sport, so protecting your teeth is important if you want to keep your winning smile. This Mercury News article also explains how smart mouth guards can be used to monitor the effects of impact injuries. Ultimately, your mouth guard should fit comfortably and not prohibit you from communicating or breathing with ease.

Gloves

Every player has their own personal idea of what makes the perfect pair of hockey gloves. Whether you opt for a pair that provides additional protection or gloves that don’t restrict the movement of your hands in any way, they should be comfortable to wear and not compromise your grip on your hockey stick.

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Knee and Elbow Pads

If you fall, your elbows and knees are likely to absorb a fair amount of the impact as you land. Although not compulsory, wearing some well-fitting elbow and knee pads will protect your joints and help to ensure that you will be able to get right back up after a fall and keep playing.

Shin Pads

No one likes taking a hockey ball or stick to the shins. A pair of shin pads will keep you injury-free and on the field until you have completed all of your hockey training drill videos for the day.

Hockey Sticks

Many hockey players quickly form a strong bond with their hockey stick. Your coach will be able to advise you on the most appropriate stick for the techniques you will be learning. If you want to get an idea of the types of activities you can expect to be doing, visit Sportplan for hockey training drill videos.

Helmets

Aside from goalkeepers, many field hockey players do not wear a helmet. As a beginner, however, you might slip, trip or fall frequently as you are learning important skills and techniques. Wearing a well-fitting helmet will likely give you an additional level of confidence that will allow you to focus on building your skillset without needing to worry about getting injured.

Perfection Comes Easy on the Betting With the Right Software

Many English speaking players have made an important decision that of making money on the internet through online sports betting sites. You should know that each bookmaker offers different services, in order to make you win sports betting. Only here, all the French-speaking countries do not have the same game options.

Therefore, we will share a ton of information that will allow you to win all your sports bets on the web. Betting will become child’s play, especially as our advice has been regularly cited on the largest sports betting sites. The use of the betting software happens to be essential here.

 

How to become an Ace of dollars online betting? We deliver you all our tips to win

Sports betting: follow the current of punters and win money quickly on the internet. Yes, because the forecasts are a good way to invest and grow a bankroll without any stress. But above all, you will have to follow all our techniques to win your sports bets.

  • For you dollars, you only need to read our articles. How to find the best odds?
  • How to bet live? How to open an account? How to know everything about a sports season?
  • We will guide you best.

Take advantage of our lucrative sports betting tips to grow your money online

Before you get started on the games of a dollars sports betting site or on a Live platform, you need to know that one sport can be more lucrative than another. Yes, the gains may be higher based on a rating, but also the popularity of a discipline and the number of bets.

For example, matches in the Premier League football, World Cup, Champions League and Super League season can earn you more than the more exotic championships. Rest assured, a sports betting site in offers you other interesting sports. Dollars players particularly love hockey, rugby, basketball and tennis. And if you doubt your skills, train with a free sports betting.

Bet on the best sites online to win your sports betting football or ice hockey

It is now time to place your best bet, win all your sports betting on the internet and enjoy the best opportunities as indicated on the website. But first of all, you must open an account on the bookmaker that suits you perfectly. To do this, we advise you to read our magazines and discover the services offered by our favorite dollars sports betting sites.

Run Barefoot Or Run With Running Shoes

There has been a lot of attention in media lately to the concept of running barefoot instead of the use of the conventional and expensive running shoe. The entire movement associated with barefoot running is very fanatical about it and make all sorts of extraordinary claims as to the benefits of barefoot running and how evil running shoes are. They widely claim that running shoes are the cause of most of the overuse injuries that runners get. Some of the claims made for barefoot running is that there are less injuries with it; that running efficient improves; and running biomechanics improve; muscle strength improves; and that it is more natural to run this way. You can see many claims about the science that supports the benefits of running barefoot.

However, there is no research that supports any of the claims made. There has been a number of research publications on the difference between barefoot running and running with running shoes and also between rearfoot strikers (usually shod runners) and forefoot strikers (typically the barefoot runner), but tall they did was compare the differences and they did not show which one was better nor which one had less injuries. There is no doubt that there are runners that get injuries using running shoes and others get injuries running barefoot. The transition from shod running to barefoot running needs to be very slow and very gradual and many do get injuries during that process. Some get to full barefoot running; others revert back to running shoes.

None of this means that barefoot running does not have some benefits. It just means that the claimed science and research that is claimed to support it doesnt. A number of runners do use barefoot drills as part of their balanced training routine and do distance themselves from the fanatical fringe claims about the unsupported benefits of barefoot running.

Cost of a Marathon

Money can be as powerful as to limit your running goals. The cost of joining a marathon limits running goals. You want to avoid having your goals bounded by money. Luckily, the cost of joining a marathon is not much. In other words, it is affordable.

You consider a few things when you join a marathon. Think of the entrance fee or registration fee, travel expenses, running gear or equipments, and the training. The total cost will depend on your marathon, and its location. The marathon organizers determine the amount athletes will pay. If you join local or low key marathons, the fee would be about $50-$60. That is fairly little. Major or famous marathon events have a more demanding fee than the local events. In fact, some marathon events require their participants to come up with at least $300.00 for the assigned charity for them before they can gain entry to the particular event.

The location of the chosen marathon event affects the cost as well. Of course, it will mean a lot whether you do a local or international marathon event. With international marathon events you will have to book 2 flights for back and forth. The farther, the more expensive you will pay. If you join a local marathon event, you pay much less for the transportation.

Regardless of the entrance fee, kind of marathon event (major or minor), location of marathon (national or international), preparing for marathon is not much. You have running gears and equipments to buy. Of course, you want to buy the proper outfit but that does not mean expensive running clothes. You probably even have a pair of decent running gears. Even so, running gears are not expensive. The equipments too are fairly affordable. The most bought running equipment is watch with GPRS. That too depends on your taste and preferences with watches. These sort of stuff depend on your aesthetic sensibilities. It can be cheap. It can also be expensive as you like.

Finally, you have the marathon training. It is a need to consider this matter. You just do not join a marathon without a proper training. Marathon training schedule or marathon programs are not expensive. You can buy it at less than $100.00. The training runs for different length of time. There are training for 12 weeks, and 16 weeks. Some do training for several months in advance of the Big Race especially the beginners. Whatever level you are as an athlete, you can fully give your confidence to your trainer or coach to train you well and good. Marathon training schedule have programs fit for beginner, intermediate, and advanced athletes. It is up to you to determine in which category you do belong.

Long-distance Running Training Tips-fix Your Posture!

For as long as you can remember, you have known how to walk and run. This makes the entire process, including long-distance running, seem natural and easy. However, the truth of the matter is that you can’t assume that you are running with proper form just because “you’ve been doing it since you were three”. Think about swimming for a second. The fast, efficient swimmers always tell you one thing; proper form and technique is the key.

Running is the same way, and believe it or not, you running posture probably lacks the fundamentals that will dramatically help your time. Make these easy fixes to how you run and you will find it is much easier to avoid walls and run harder.

First, lean forward while keeping your back straight.
You shouldn’t be tripping or losing balance, but you should come close to it! Force your feet to stay under your body. By doing so, running will feel more instinctual and you won’t find yourself concentrating on putting one foot in front of the other.

Second, do the best you can to keep your weight off your feet.
You want as little contact with the ground as possible. Do not land your heels. Try and land on the middle of your foot and keep the center of gravity in front of you. Mastering this technique is very difficult as is opposite to what you are used to doing. Let me throw in a quick suggestion: try running with bare feet. However strange this may seem, it actually helps. Without the shoe there to absorb the impact of each step (like you’re used to), your feet will hit the ground lighter and quicker to avoid pain.

Third, check your vertical distance with each step.
The more bobbing up and down you do with each step, the more energy you’re wasting. Training to run faster is hard when you first start because your strides tend to be short. Longer strides will come with experience, but regardless of your level you can try and improve.

Fourth, keep your vision focused.
If you are running a marathon, this might not be quite as important as it would be to a sprinter. Either way, however, it is of considerable importance. The common trend with all four of these fixes is using every ounce of energy to go one direction, forward. Keeping your vision focused helps you concentrate on your goal and nothing else. I guarantee that by applying these changes to your running you will have substantial improvements in posture, efficiency, and, most importantly, your time. I recommend these tips to all runners that face problems hitting walls. You should especially keep an eye on these basics if you are just entering the world of running, or training for your first marathon.

Top 5 Benefits of Running a Driver Scanner Tool on Your PC

The most important reason why you require an effective driver scanner tool on your PC is that the PC lags behind in performance, over a period of time. As you surf the Internet, work, or use the system as a source of entertainment, the software that you use grows less efficacious. This gradual degradation of performance is usually due to the corruption of the driver files and related issues.

Drivers are software that explains to the operating system how a particular peripheral or component attached or built into your computer should work. The OS uses this information to allow you to effectively use the peripheral or component. The more intensive a task that you perform on your PC, the more important it is for you to update the relevant drivers. However, even for normal users, updating the drivers has its specific benefits, since your machine will suffer from corrupt files or the lack of relevant and new drivers.

The top 5 benefits of running a driver updater tool on your PC include:

Speeds up and automates the updates Offers better hardware compatibility and reduces system conflicts Improves device performance Removes device errors and bugs Makes for better computer performance and stability

An effective driver scanner can also display the status and outdated drivers, allow you to select the drivers you want to update, install the latest and original device drivers, schedule regular driver scans, and create full backup of the existing drivers before any updates.

How Importance Of Sportwear And Running Clothes In Regularity

Sportswear is very useful for practical is uses of purposes and for the factors related to comfort and safety reasons. T-shirts is our special fabric which is mostly used and also Special garments includes the wet suits that are useful in case of swimming, or diving purposes, salopettes that are used for skiing purposes, and leotards used in case of gymnastics. Trainers are also involved in sports footwear . At time people wear these kinds of garments as special fashion clothes. Most of the times, the sports people wear a mixture of various kinds of clothing as an example the sport shoes, or the pants and shirts. While in few cases, it is required to wear a safety gear like helmets or the football body armor. Sports wear are designed in such a way that it always remains light weight so that it is comfortable for the wearer. The athletic wear required for some exercises such as cycling, should be such that it does not create a drag and should be light weight. Also the sports wear should be such that it does not hinders the movement and should be loose. Some standard Sportstj (sportswear) are used and wore as a uniform. While playing as a team, the opposite sides are generally made to wear clothes of different colors so that they are easily identifiable. On the other hand , the individuals of a particular team could be recognizable by indicating a number on the back of his shirt. Spandex used in wrestling and is the most appropriate example of the material used for form-fitting sportswear. A sports wear design should be such that thermal insulation requirements of the wearer is satisfied. In case of hot conditions, the sports wear should make the wearer to have a cool feeling and in case of cold situations, it has to make wearer be warm. It should also be capable of transferring the sweat from the skin with the help of moisture .

It is very important that the women’s running clothes chosen should be perfect and suitable as per needs and requirements. These clothes can be found easily either from a running shop, or a sports store or even it could be purchased from large sized department stores.

Many factors should be kept in mind while selecting clothes for the purpose of running. Some of these are:
1.The clothes must perform their tasks as per the requirements . They must do whatever they are meant to do.
2. The cut of the garment should be properly noticed. Every brand is not similar and you need to get something that has a cut suiting your figure.
3.Comfortness provided by the clothes along with their durability should be considered. The cloth should be comfortable for the wearer and allow proper breathing and ventilation.
4.The cost factor should be considered. It should be be economical. People prefer to spend a lesser amount and makes sure that they get a proper fit for some purpose or requirement, that is properly built as well as durable product,

Without using various Lbetj (running clothes), when a person makes an effort to run about a distance, the fabric simple makes a press against the entire body and leads to formation of few itchy rashes over fewer body parts mainly around the joints. Due to this, people do not like to wear these clothes while running. Running clothes are generally lightweight as well as flexible, provides proper body movement in comparison to the normal casual dresses, that leads to formation of rashes in the skin.

Different kinds of women requires different kinds of clothes for running. As the years are passing there would be availability of larger number of running clothing for women’s and these are will be released by the main sports as well as running manufacturers. This kind of competition could provide greet help to make sure that these running clothing would continue to increase in number and quality and could compete with the mens clothing as far as the fit, comfortness, durability as well as innovative features are concerned.

Five Important Marathon Running Tips

Wanting to cover the incredible 26.2 miles? Then you need some marathon running tips.
Running a marathon is quite a feat, but the main work is in the training and preparation.
Marathon running is often compared to having a baby. The delivery itself is what many people talk about, but the nine months before that count just as much, maybe even more so!
Any runner, new or experienced can use some marathon training tips to make sure that the road to the Big Race is the most efficient and effective possible.

Marathon Running Tip #1: Mileage Ahead Of Speed

Training for a marathon means lots of running. But before you get fast, you need to be able to build that all important base. So do not even attempt speedwork unless you are well experienced. As a new runner you are much better off focusing on easy running. That should be the core of your training. You first need to be able to cover the distance. Only then are you ready for bigger and better things (i.e. speed). So, make sure you get the mileage in before you do anything else.

Marathon Running Tip #2: Long Runs

One crucial ingredient of your marathon running preparation is the long run. The general rule of thumb is that you do about five or six runs of twenty miles in your training.
This is crucial in teaching your body to improve its fuel burning processes and to lengthen the time you can run on easy carbohydrates. When you run out of carbohydrates, your body needs to move on to burning fat which is a lot tougher. This is the moment you will feel that you are running on empty or, as they say, the “man with the hammer” comes to visit.

Now, newer training methods suggest that the long run is not as important as traditionally believed. And it is true, if you would do only 40 miles per week, and so your long run would be 50{970c593d695e60497e2dd64b2590196d1a6752e2cfd3517f40152dcc41772c64} of your weekly mileage, then that long run becomes incredibly tough on the body. When you are on low weekly mileage you may in fact be better off not doing the long runs of 20 miles, but to make them slightly shorter, e.g. 16 miles. But that would then mean that you would have to do more middle-long runs, and/or higher intensity long runs to make up for this.

Marathon Running Tip #3: Middle – Long Runs

Your marathon performance will benefit tremendously of a second long run, shorter than the longest run. Your body needs to build up that exposure to longer runs. So try to fit in as many runs over 90 minutes as you can handle and can fit in. Training runs over 90 minutes will help your body change its fuel burning processes.

Marathon Running Tip #4: Taper

To be optimally prepared for race day you should taper. After all, marathon training will make you very tired. If you want fresh legs, cut back your training load in the last three weeks before the race. Also make sure your last 20-miler is at least three weeks before the race.

If for some reason your schedule gets muddled up, do not give in to the temptation to run your 20-miler the next weekend, i.e. two weeks ahead of the race. It is far better to start the race with fresh legs, eventhough a little underprepared, than to start with tired legs.

Your main marathon training is done 1 – 6 months out from race day. So do not try to increase your mileage at the last minute in the weeks before the marathon. It may give you some extra confidence that you have done what you needed to do in training, but in fact it will back-fire because you will simply be tired when you do your race.

Marathon Running Tip #5: Be Clever With Food

Because marathon training is so tough, you need to make sure you eat well. Make sure you get in enough carbs. This is your fuel. In the week before the race you will want to hydrate well and take in more than your usual amount of carbohydrates. But don’t stuff yourself. You want to have plenty of energy, but not feel sluggish.

Also keep in mind that you will need to re-fuel during the race. You should know exactly what you are eating and when. And you need to try in training everything you want to eat before and during the marathon. Whether it is bars, gels, sports drinks or “real food”. When you get stomach cramps during your marathon because you are eating something that you have never tried during running before, there is nobody to blame but yourself. So make sure you are well prepared in everything having to do with your marathon, including your food intake!

The marathon is an amazing event, with a great attraction to the young and old, the fit and unfit. Whether you are an elite runner or a beginner, the marathon will take it all out of you. So make sure you are optimally prepared with the marathon running tips above and combine these with a positive attitude. You must believe in yourself and know that you can accomplish great things, such that when the going gets tough in those last few miles, you keep on going!

Progressing High School American Football Running Back Tips

Conditioning: Dot drilling

Strength and reaction time is what makes a great football athlete. For this reason, coaches like this drill for its focus on speed and accuracy. Setting up this drill is very simple, you will need five markers placed about a foot apart in an x formation with one of the dots being in the center surrounded by four other dots in a square formation.

This drill begins with the player starting on two of the outer dots and jumps feet together to the middle dot and then out again to the edge dots separating their feet. Next the player will jump touching each dot with on leg only, and then switch using the other leg. After this, the player will touch all of the dots with both feet together. The last phase is really returning to the original starting phase of jumping together and apart, however this time the athlete will change directions after they have jumped to the outer dots. Because this drill is intended for accuracy and speed, it is recommended that players start out slow and deliberate and then speed up to their maximum time.

Prevent fumbles with strong techniques

One of the fundamental aspects of running with a football is ball security. Football teams have lost many games because a couple of players were lax in there ball carrying and fumbled the football. There are four points to protecting the football. The first point is the claw, meaning that your fingers are wrapped over the tip of the football. The second point is making sure that your forearm is wrapped tightly on the outer rim of the football. Third point is to have the ball held tight against the bicep to prevent defenders from punching up through from behind. Last point is to hold the back of the football right up against the ribcage and as you run keep it high and tight. Practice holding the football and having defensive players try and knock out the football by any means possible. By reducing the risk of a fumble you will increase the offensive strength in effectively driving across the field and scoring touchdowns.

Practicing the Hand off

Running backs should constantly practice the hand off. A simple drill for a hand off is to line up all of your running backs in two lines facing each other in what we will call line A and Line B. A player leaves line A with the football and runs at line B. At the same time that the first player leaves player B leaves his line towards player A, as they pass each other in the middle player A hands off the football to player B. At this moment another player leaves line A and accepts a handoff from player B. It should be a constant motion. This is a great drill to help running backs practice hand offs, and should be run every day.

Points on tackling safely and effectively

Learning how to perform a proper tackle is fundamental to the game of football. If executed poorly not only will you not succeed in stopping the offensive team, but you could possibly injure yourself in the process. When you tackle your opponent remember three important steps:

First is to cut off your opponent by placing yourself directly in front of them. Plant your cleats in the grass squarely in front and in the middle, bisecting the player in half. At the same time you want to bring your arms back in anticipation for the next phase.

Second you want to bring your other foot into the mix, and at the same time throw your arms up and around your opponent. Now is the time that injuries can happen. The one golden rule in making a safe tackle is to never, ever lead with or try to tackle with the crown of your head. You need to literally imagine that the football is a big hamburger and you want to bite it and not slam your forehead against it.

Third, throw your hips up and hard as you drive the offensive player backwards. The squarer you are in the first step the easier it will be to perform the third step.