How to Become a Faster Athlete For Any Sport

When considering the physical attributes that make up athletic performance such as strength, speed, explosiveness and endurance, speed trumps them all. If you had to pick one over all others, the smart choice is speed. In wrestling for example, no matter how strong, in shape or technical they are, the faster athlete has the advantage. He will be able to beat his opponent for takedowns every time as well as escaping from the bottom position much easier. These are the two main ways to score in wrestling and the faster athlete will have control of them. In football, the benefits of speed are obvious, from running to the goal line faster, protecting your quarter back better and even tackling. A hit given by a lighter bodyweight athlete who’s extremely fast hurts as much as being hit by a heavyweight. Improving your speed will help you excel in nearly all physical sports, so any athlete who wants to win and be the best should be training for it. The question is how do you do it?

The best way to improve athletic speed is by taking a methodical approach by incorporating various exercises and drills into numerous aspects of your training throughout the entire year. However if you’re looking for an easier, shorter program, you can also improve speed by just adding a few basic concepts to the training that you’re already doing. When planning your program, keep in mind there is a genetic component to speed; some athletes are naturally much faster than others and this is wired in their DNA. These athletes will still want to train for speed to try and improve what they’ve got or at least live up to their full potential. If you’re an average joe athlete like most of us are, there is still hope. Every athlete can greatly improve their speed by training. Even if you’re not born with superman speed genes, you still have a certain amount of genetic potential at your current level of muscle mass. In most athletes, chances are high the speed component of their genes remains widely untapped and is underdeveloped simply because of a lack of training if not a lack of training know-how.

Improving your speed is a tricky game involving both your nervous system and musculature at the same time. The point is to get the body’s muscles to contract more explosively through certain motions, however all aspects of speed should be considered when developing a training program. Besides a one-time explosive contraction, an athlete may also need speed for an extended period of time, like a 40 yard sprint. Most sports require numerous reps of explosive contractions, rather than just one. All of these should be trained for however it’s most important to use exercises and training methods specific to the sport. There are several basic training methods well known to improve speed in every athlete regardless of the sport. For the best carry over however, exercises and speed drills incorporating movements and scenarios specific to the sport is a must.

One way to improve your speed is to try to become faster and more explosive moving just your own body weight. This includes fast movement body weight exercises such as plyos, box jumps, knee jumps, sprints, long jumps, explosive starts, etc. Drills that are specific to the sport are also great to practice and necessary for the best carry over to actual performance. For example wrestlers practice ghost shots for thousands of reps to develop a faster, more explosive takedown. Football players practice exploding off the line for thousands of reps to be first on their opponent and perfect their technique. There are several ways to incorporate body weight speed drills into your program. One way is to give this type of training an entire session of itself once a week, for 8-10 weeks. Another way is to include just a few body weight exercise/drills at the beginning of other types of workouts. For example your warm-up for leg day is numerous sets of box jumps.

For the best speed carry over, it’s better to keep fast-twitch body weight movements at the beginning of a workout. This is when your nervous system is the freshest and least fatigued. Some argue that performing body weight speed work at the end of a workout can possibly lead to a reduction of speed. This is because at the end of a hard training session, you have most likely physically peaked much earlier and cortisol levels will be higher. Explosive contractions are very demanding on an already exhausted nervous system and this can easily and quickly lead to over training. This is why performing explosive body weight movements at the beginning of your workout makes the most sense. Before doing this, it’s also important to stretch and warm up really well using dynamic methods. Overall, performing body weight speed work before training is a great warm-up and also improves conditioning. It should also be noted that in many sports, athletes must continue to be explosive for lengthy periods of time, while they’re exhausted. Considering this a percentage of your speed training should also include drills at the end of hard workouts or right after specific body parts are pre-exhausted. When performing body weight speed work when you’re already fatigued, choose lesser complex movements. For example, at the end of a hard leg day, don’t choose box jumps as they’re too taxing on the nervous system and also dangerous to perform. A better choice is long jumps.

Besides body weight explosiveness drills, you can also become much faster by adding resistance to your speed work. An example of this is holding light weights while performing box jumps. For wrestlers, a good example is performing ghost shots against the resistance of a training band. For sprinters, this is running while wearing a parachute or while attached to a resistance band. For improving your vertical leap, this is practicing your jump wearing a harness with resistance bands attached to the ground. While these exercises are very helpful, they should not completely replace body weight drills but rather simply added to the program. Body weight drills should be performed first and can be used as a warm-up for the body weight drills with resistance. After a good dynamic warm-up, simply performing several sets of both of these types of speed work several times a week before your usual workout will produce noticeable gains in speed in just 6-8 weeks depending on the intensity level during each session.

For the most complete development, speed training should also be incorporated into weight lifting. This is done by lifting sub-maximal weights as fast as you can while still maintaining control of the movement. A good example is using the box squat for speed work. The best way this is done is by using 40-50% of your max for 6-9 sets of 2. Sets are performed as explosively as possible and coming to a complete stop on the box during each rep. Contrast such as bands and chains are also helpful in developing speed however better for advanced athletes. A good method to produce known results is to perform speed work for box squats over a three week wave of progressive resistance. For example, week 1, perform 8/2 at 45% of your max, week 2, 8/2 at 50% and week 3, 55%. Speed work can also be performed for other exercises like the bench press, dead lift, hang and/or power clean. If using pulling motions (like the dead lifts or cleans), perform 5-6 sets of explosive singles rather than 8/2. These exercises should be performed as the first lift during a session with supportive accessories to follow. You can also continue speed development when performing rep work during accessory lifts. To do this, perform each repetition as explosively as possible for each rep/set you do.

I’m Dan Levesque, owner/operator of HighlandsFightGear.com. We are an online store that sells equipment to combat athletes including wrestling gear, mma and boxing supplies and apparel. I have been a sports chiropractor, professional powerlifter and strength coach for more than 20 years and have personally trained and coached many high school, college and professional athletes from numerous different sports. I am currently the strength/conditioning coach and nutritional counselor for several high school and middle school wrestling teams. If you would like more information about how to become a faster, more explosive athlete or how to incorporate speed training into your program, contact me through our website.

Article Source: http://EzineArticles.com/9562154

Sports Law in Cyprus

The sports industry is becoming more and more commercialised and globalised. As a result, athletes, coaches and other stakeholders engaged in the sports industry are seeking a professional legal guidance so that to safeguard their rights and maximise their profits. Sports law is an emerging area of law that is directly interconnected and overlaps with a variety of legal disciplines, such as contract law, employment law, tort law and defamation, corporate law, immigration law and privacy rights.

The assistance of a professional lawyer who has a thorough knowledge of the aforementioned areas of law is essential both for professionals in the sports industry (i.e. athletes, coaches, physiotherapists, etc.) and other stakeholders, such as the governing boards of sport clubs, investors, etc.

Investors: Sports are not limited only to the regulations of the playing field as they are intertwined with society and economy, especially with entertainment and advertising industries. As a result, sports can be a profitable area of investment, through sponsorship and advertisement. On the one point of view, sports launched opportunities for investment in areas such as broadcasting rights, which is related to the area of Intellectual Property Law. On the other point of view, sports established a new area of marketing that develops opportunities for investment in areas such as sport clubs’ shares as the majority of sport clubs have become companies.

Athletes, Sports Professionals and Clubs: The continuous mobility of athletes and other sports professionals between teams together with the complexity of the contracts includes a variety of legal concerns. As a result, a legal representation of athletes, sport professionals and clubs is vital. Lawyers are able to assist you on matters related to contract law, breach of contracts, transfers, etc.

Before signing a contract, athletes and other sport professionals, should be sure that they are aware of the various clauses and provisions. Note that a contract between a sport professional and a club might be subject to breach. For example, in case a sport club in Cyprus does not honour its engagement regarding its obligations toward the athlete/sport professional, then the athlete/sport professional may submit a claim for remedies and/or damages to Cyprus Courts or FIFA’s Dispute Resolution Chamber. Consequently, the assistance of a professional lawyer is necessary.

Competent Authority in Cyprus:

The competent authority in Cyprus is the Cyprus Sports Organisation (CSO), a semi-governmental organisation. According to the Law, CSO can act as the Supreme Sporting Authority in Cyprus.

Why legal support is necessary?

Sports are considered as one of the most profitable industries with prominent investment opportunities and huge revenues. Therefore, the appropriate legal support may assist athletes, sport professionals and other stakeholders to maximise their benefits and protect their rights. As it has been explained, athletes, sport professionals and other stakeholders, before appointing a legal representative in the Republic of Cyprus, should ensure that their lawyer has a deep knowledge and expertise in a variety areas of law.

Article Source: http://EzineArticles.com/9559160

The Top 5 Aussie Netball Players of the Modern Era

Netball has been a popular sport for over fifty years, and has become one of the major women’s sports in a number of countries. Traditionally, it has been dominated by commonwealth countries, especially Australia and New Zealand. Australia has won ten of fifteen World Netball Championships – including the most recent in 2015 – and has dominated almost every international competition they have played in. It makes sense therefore that the Aussie team contains some of the best netballers in the world. Here are the top five Aussie players of the modern era*:

1. Caitlin Bassett

Often considered to be one of the best goal shooters in netball history, Caitlin Bassett has gone from strength to strength over the past few years. According to most netball experts and major publications, Bassett is the most valuable player in world netball. She has been a part of the Australian Diamonds international team since 2008, and is renowned for her accurate shooting.

Probably the best example of this was in the 2011 World Netball Championships, where she missed just four goals for the entire tournament. Her final score of 151 from 155 shots, going at 97.5%, is considered one of the best individual tournament performances ever. She has a best score of 49 goals in a game, reached twice during her career.

In 2015 Basset was the first goal shooter to win the Liz Ellis Diamonds award, which recognizes Australia’s player of the year. Her 2015 campaign saw her shoot 964 goals in both international and domestic competition, which was a career best. She was also the first Western Australian to be awarded the Liz Ellis Diamonds award.

2. Sharni Layton

Sharni Layton is one of the Diamond’s defensive stalwarts, having held down a position at wing defence, goal defence, or goal keeper since her debut in 2010. She has consistently been among the best players for the New South Wales Swifts, winning their Player’s Player Award in 2014. In 2010, Layton was crowned the best young player of the MARS ANZ championship.

Layton took her game to the next level in 2015, as she was crowned the ANZ Championship Player of the Year. She finished her year as the top Australian defender, with 49 intercepts, 112 deflections, 85 gains, and 36 defensive rebounds. This led to her first selection in the ANZ Championship All-Star team.

Following her break-out 2015 season, Layton has enjoyed a stella 2016. As the Diamond’s acting Vice-Captain for much of the year, she has helped lead the team to a number of important victories, including a those over fellow world heavy weights England, New Zealand, and South Africa. With Layton’s leadership from Goal Keeper, Australia recently bought home the inaugural Netball Quad Series title with a five goal win over New Zealand.

3. Natalie Medhurst

Medhurst has been a part of the Australian team since 2007, and is among the most capped players in history, with 80 international games to her name. She has been a part of three Netball World Championship winning teams, and has won both a gold and a silver medal at the Commonwealth games.

At 32 years old, Medhurst is one of the oldest international players in the world. However, this hasn’t stopped her from continually improving, and it could be argued that she is a better player now than she has ever been. A good example of this is the fact the she was named the Most Valuable Player in the Diamond’s last match, the final of the Netball Quad Series.

Although Medhurst has forged her reputation as one of the world’s best goal attackers and goal scorers over the past decade or so, she has recently begun to play in wing attack more regularly. However when she returns to goal attack, she continues to show why her and Caitlin Bassett form one of the best attacking combinations in the world.

4. Kim Ravaillion

At just 23 years old, Kim Ravaillion has rapidly progressed through netball rankings to become one of the world’s premier centers. She is the only player to have ever made her international debut before her ANZ Championship debut, a feat she achieved at just 19. She has become one of the shining lights of Australian netball, playing important roles in Australia’s wins in the recent Netball Quad Series, the 2015 World Championship, and the 2014 Commonwealth Games.

Ravaillion is one of world netball’s most consistent and exciting young players, and barring injury, we can expect her to take the title as the world’s best at some point in the next few years. With her strong influence in the center of the court, expect the Diamonds to be extremely difficult to beat in the near future.

5. Laura Geitz

Although she has recently taken an indefinite break from netball, as she is expecting the birth of her first child, former Australian Captain Laura Geitz deserves a mention as one of the best players of the modern era. In her 29 games as captain of the Diamonds, she has lost just three. In that time, she has led Australia to gold medals at both the 2014 Commonwealth Games and the 2015 Netball World Cup. She has shaped the Australian team into the near unbeatable force that they are today.

In 2011 Geitz won the Liz Ellis Diamonds award as the best Australian player, and has probably deserved to win it again since. She is (or was) the second most capped player in the Diamonds squad, behind the evergreen Natalie Medhurst. She is also just the second Queenslander to reach 50 test caps and to captain Australia. Hopefully we will see more of Getiz’s great game in the future!

*Rankings are based on The Guardian’s end of 2015 player rankings. They were judged by a panel of international netball experts, including international coaches.

Article Source: http://EzineArticles.com/9535381

5 Steps You Need to Follow to Master Your Roller Skates

Rollerblading and roller skating can be a very leisure and fun activity. It is also a great form of exercising, a mode of transport and a competitive sport as well. Once you are successful in learning an appropriate stance and how to stop and glide, you will be able to spend a lot of time just by roller skating. Some useful steps have been briefly explained below.

1. Learn the basics

In today’s world, almost everything we do requires us to learn the basics of it first. The same goes with roller skating. You need a pair of skates to skate and it is typically the only equipment required. You can also buy a pair from a sporting goods shop or simply rent out a pair from any rink for roller skating. Also get a helmet for the safety of your head because skating can always be prone to accidents.

2. Glide learning

Learning how to glide is the first step that one should take because without gliding you cannot stop. You need to push off with a foot and glide with another until you actually lose your momentum. Then you can easily switch your gliding foot. You need to practice gliding almost daily for at least 2 hours until you master it. It will give you an immense level of satisfaction once you reach there.

3. Learn how to stop or rather practice

Practice makes a man perfect and the same goes with skating. Trying to stop is not an easy task at all. It has a lot of complications. You need to equip your right roller skate with a proper brake that is located on the toe of your skate. In order to do this, you need to glide with all your skates parallel to each other.

4. Enhance your skills

You need to be skillful as far as roller skating is concerned in order to enjoy it more. Practicing at a rink can help you a lot in this regard. The best way to get better at this is to practice a lot and try practicing daily. Practice stopping, gliding and skating backward and also skating as quickly as possible. It is one of the important things to remember.

5. Join a skating team

There are many roller skating teams that one can join to enjoy this activity. Enquire and join a team that you feel is the most suitable to you.

Article Source: http://EzineArticles.com/9572614