What is the next step? The one that will help you realize the most significant improvement and get you closer to your goals? You have talked to your golf friends, read all of the magazines and spent countless hours on the internet researching what to do next that will result in as much gain as the club fitting did for you. You have been told or read that perhaps you need to change your swing to get more on plane; get wider at the top; fully cock your wrists or cock them earlier in the backswing; or, is it that your quickest gain is more shoulder width? Others have urged you to get more torque in the lower body; and, so many other ideas that you are frustrated instead of ready to move forward. One of you wife's friends has urged you to try Zen golf; and, one of your best golf buddies swears that since he saw a mind coach he has improved greatly. You are too polite to tell him that he should ask for a refund because none of the group can see what he gained.

Any or all of the above would probably provide you some help; however, they will take time and will cost money. If swing changes or attitude adjustments are not the answer, then what do you do next to gain the 10-15% improvement you seek? Whenever you want to improve in any area, I urge people to assess what the experts in the field do when they seek improvement. Over the past 5 years there has been a tremendous phenomena seen on the PGA and all the other professional tours in the world. Tour players everywhere have embraced fitness! Yes, fitness is the area where you can see the greatest changes you want quickly.

When I tell students this I usually get a groan and grimace; but, it does not have to be painful nor tedious. I also get told frequently, “I just don't have time to exercise daily because I have to work and my family and friends take all the rest of my time.” I write to you what I tell my students. “You can always find 20-30 minutes a day and not only will your game improve, but you will also gain in virtually all other aspects of your life.” Weight control or loss will be a positive side-effect. Your doctor will be favorably impressed during your next visit. Your overall health will improve more over time. You'll be more active and alert in the evening after a tough day of work and your family will appreciate it greatly. Yes, even you wife will wonder about the new you as you become more romantic and amorous.

How you ask do all of these benefits happen in 20-30 minutes a day? Is there a magic machine I want you to buy off a 3 in the morning infomercial? Am I trying to sell you a special golf exercise program? No, there are no tricks. If you can walk 20 minutes a day and do some exercises the other 10 minutes, you will be able to see remarkable gains in less than a month.

It is that simple. The 20 minute walk 5-7 times a week will strengthen your lower body, which will help you gain more distance and control. It will also keep you more mentally alert in the later parts of the round that will help you avoid the mental errors common to fatigue, such as club and target selection.

“Okay,” you say, “I understand the value of the daily walk, but what do I do for the 10 minute exercise time?” Again, I advocate that you model the experts. Tiger Woods focuses strongly on his core as clearly evident when he prowls the fairways late in a round. All of the touring pros strengthen their core as an integral part of the daily regime. Take the 10 minutes per day and do exercises that will strengthen your core. There are literally hundreds of exercises available to you, some that use weights and many that do not require weights. You need to select ones that you do not mind doing. I recommend mixing it up to avoid making it a chore. Personally, I use a variety of routines to include 2-3 daily ones that include the use of an inversion table. There are two things that are important. One, spend the 10 minutes. Two, do whatever it is that does not bore you.

If you still believe that you don't have the time then understand that you can break it into two segments. Take the 20 minutes walk and then do the 10 minute exercise session at some other time that better fits your busy schedule. The time you do the two does not matter, but do take the effort and you will be greatly pleased with the rewards.

Gary Hamby

09/23/08

A Sport For All

Golf is agme that people of all ages can play together as the course makes provision for Mens, Ladies and Junior tees where every level of player can play according to their standard. Golf is unique in this way as there are not many sports where men, women and children can play together and compete.

Handicap System

The handicap system in golf is another element that makes the game of golf so popular where players are awarded a handicap based on their standard of play. This is determined by returning scorecards regularly which then means you will play to this handicap when on the course regardless of who your opponent might be. In reality, using the handicap system, you could play against Tiger Woods and have a chance to beat him. You could never do this playing him on level terms.

Great Exercise

Golf is without doubt one of the healthiest sports to participate in as it gives the right kind of exercise without exerting stress. A game where we can play in competition and still take time to smell the flowers is recommended for anyone. It is no wonder that many, including myself, consider golf as the best game on earth.

Body awareness is a crucial element in successfully exercising body movements. This is associated with the functions of the brain and the specific motor neurons involved in moving specific body parts. Moreover, individuals are capable of assessing their movement in relation to previous executions and expectations. Many skills such as body position, balance, flexibility, technique and strength are achieved through body awareness. In addition, good body awareness enables people to be conscious of body proportions. This permits us to “...a level of body awareness that allows us to perform safely and within our limitations” .

The role of good body control is demonstrated in the period (3mins 56secs - 3mins 59 seconds) in the Youtube clip, Basketball. In this segment, the shooting player receives the ball from a teammate by means of a chest pass. The shooter must demonstrate bodily awareness before and during the pass. Before receiving the pass, the receiver positioned his hands in front of his body so that he was in the "firing-range" of the passer; he was preparing to receive the ball. In order to successfully catch the ball, the receiver also maintained eye contact with the ball from the time it was thrown by the passer to the time he received it. Had he not positioned his hands in front of his body and maintained eye contact, he may have dropped the ball which would be an example of poor body control.

Good body control and awareness is also vital for shooting in basketball. This is also evident in the above clip.To ensure shooting successfully, the player maintains good body control by taking two direct steps and turning around in the process. He must then be aware of his feet position so that his right foot is in front of him (right handed) and his left foot is behind; both feet are shoulder-width apart. This allows for balance throughout the execution of his body movement. His hands must be controlled such that that one hand is on the bottom of the ball and one on the side. His mind begins timing his movements and shoots when the time is optimal, thus resulting in a "good" shot. Had he not demonstrated the above positions through body control and awareness, he would have failed to shoot accurately.

By analysing Basketball, the role and importance of body control and awareness were analysed.

To perform a skill successfully, control over an object is required. Through the object manipulation, control and by utilising a high degree of skill, the relationship between the brain and various body parts is strengthened; “…senses of sight, sound and touch relay messages to the brain about where the object is in relation to our body” .

The object - a basketball - during the time period of 4mins 24secs - 4mins 28secs, requires considerable object manipulation. In this scene, the dribbler is manipulating the basketball in a dribbling motion to successfully execute the skill of "dodging" a defender. Through years of practice, he has developed his kinesthetic sense to a point where he is able to eye the defender and dribble the ball simultaneously. The dribbler maintains control over the ball and performs a "trick" with the ball which involves swinging the ball in between his legs “…to prevent the ball being taken away be an opponent” (Active Outcomes 2, 2005). If the basketball player had not controlled the ball, he would either have fumbled with the ball or had it stolen by the opposition. Through the use of successful object manipulation and control over an object, a skill can be successfully executed.

Anticipation and timing give individuals an advantage in all sports. They are two major factors that enable one to develop their movement skill.

Anticipation is “our ability to respond to an object...”. It is stimulated through a variety of factors including the size, distance, speed, colour contrast, brightness and sound of an object. Additionally, our reaction time - the ability to process information and respond in a given time - and positioning ourselves using the information that we have arranged are also aspects that influence anticipation. Good anticipation is advantageous because individuals are able to foresee a movement, giving them time to position their bodies for an effective response to the situation. It enables individuals to prepare and establish a good body position in preparation of a movement.

This is seen at 4mins 24secs where the player with the basketball uses both anticipation and timing to "beat" the defensive player in scoring. He predicts that the size of the basketball that he is dribbling will remain unchanged; that there is around one meter of distance separating him from the ball with each bounce and that the ball is travelling in a fast bounce. Moreover, he anticipates that a thudding sound would be produced with each bounce, there will be pressure from the defence and that the basketball is a dull brown colour. By doing all the above, the player uses good anticipation to dodge the defender and shoot.

Skillful timing provides a player an edge when playing sports because it enables them to “…adapt what we know to the new situation”. When a skill is practiced, it becomes easier to execute and the quality of it is increased. If these skills are put into a game situation, timing develops into a major and decisive factor in executing it. Also, the skill is challenged in a game situation because the environment is varied. These variations include pressure exerted by defenders, players "calling" for the ball and the weather.

Timing is also beneficial because it lets people successfully perform a movement. If the movement is carried out correctly, it would be aesthetically appealing. To make the movement aesthetically appealing, the sub-skills must flow together with each being of the utmost quality. “If one or more of the linking sub-skills is poorly performed or rushed, it will adversely affect the performance of the skill”.

The advantages of skillful execution are evident at 3mins 20secs of the film. In this clip, the player passes the ball to a teammate from a long distance. Throughout this movement, the player receiving the pass has adapted to his situation consisting of other players who are trying to steal and call for the ball. There are numerous sub-skills involved as the player reaches to catch the ball. He focuses his eyes on the basketball, softens his hands, widens his foot stance and guides the ball into his hands. By allowing the sub-skills to flow, the player's movement looks aesthetically appealing when he catches the ball and he does not fumble or drop the ball.

Correct technique is important in the performance of the main skills. This is evident as it makes moves "economically friendly" (no waste of energy) when performed; for example, in basketball, marking a man for the purposes of defence does not require wasting precious energy as running aimlessly around the court would. Correct technique ensures that the correct muscles are used to perform an action; for example, when catching, the waist is not used in the movement and this is achieved through correct technique. Correct technique generates aesthetically appealing skill executions. In basketball, lay-ups involve good technique to guarantee consistency. Good technique also increases confidence; the shooter at 1min 18secs has confidence and can apply his skill execution to a game situation.

Correct technique is essential in the performance of the main skills as mechanical principles and efficiency are required. These principles make a movement safer to execute, meaning if a basketballer was to dribble the ball with sound mechanical advantage, his level of injury would be significantly reduced. Mechanical efficiency also enables a skill to be performed without any energy being uselessly wasted on movements not contributing to the skill.

In basketball, the execution of a basketball shot varies from one person to another. This is evident when the lay-ups of two different people are seen at 1min 20secs and at 3mins 19secs; the technique of each lay-up is individualised. Both the players' techniques are dependent on the differences between their heights, body shape, muscular power and agility. Dribbling is a skill required in basketball. A technical fault, such as mishandling or losing control of the ball would make dribbling difficult in basketball. It also leads to mechanical inefficiency and could lead to the loss of possession.

Feedback is good in refining skills as it enables a person to gather an understanding of what he/she is performing correctly or incorrectly. With this knowledge, we are given feedback either from inner feeling or visually seeing the skill execution.

As individuals practice, they are constantly provided feedback. With this information, they are able to notice whether they performed a skill correctly. If it is performed correctly, the individual would attempt to replicate the manner in which it was done. If they are almost successful, he/she would make minor modifications and if they get it wrong, he/she would make major changes. Feedback is also evident when a professional sports player performing a skill is viewed. In basketball, if a professional performs an aesthetically appealing skill, the viewer would usually try and replicate his/her actions.

Practice has an important role in improving performance. People undergo four distinctive phases of competence: (i) unconscious incompetence; (ii) conscious incompetence; (iii) conscious competence; and (iv) unconscious competence.

In stage (i), a player is not competent in a particular area and is unaware of their incompetence at a conscious level; for example, when a beginner is just learning the basics of dribbling a basketball and has no experience in it. Another example is a beginner beginning to learn how to do a lay-up.

A player in stage (ii) would begin to become aware of their mistakes and errors made when doing a particular skill; for example, when dribbling a ball, a player would now be able to identify their basic errors and incompetence at the skill. He will now be able to bend his knees and bounce the ball on the spot. Similarly, a player learning to do a lay-up would be able to pinpoint their mistakes.

In conscious competence, a player would have gained “…a certain level of comfort with a body of knowledge or have developed a certain amount of skill”. When dribbling a ball, the player would have become fluent in performing the skill and would begin to show more confidence in executing the skill. The player may now occasionally "dodge" a defender and be able to dribble with both their dominant as well as subdominant hand. They may occasionally eye the ball when dribbling it at pace. When doing a lay-up, the player would now do it with speed, getting the majority of them in.

The final stage of unconscious competence involves a skill being performed without conscious thought. A player's kinesthetic sense has been developed to such an extent that if they were dribbling a ball, the hand and ball would work as one. The player will be fluent with both hands and may perform "tricks" when dribbling. When performing a lay-up, the player will be able to get the ball in the hoop practically every time and can use it in a game situation.

In the past several decades, the highest professional level of football has become the number one spectator sport in America. It has clearly surpassed baseball in the minds of many sports fans.

Among the factors cited in the fans' preference of the gridiron over the diamond are more action, more speed and athleticism among the athletes, the excitement of seeing violent mayhem among 300-pound behemoths, and in the case of many males, scantily-clad young women shaking their pom-poms and dancing around.

I am no exception in my being a fan of the 100-yard sport, particularly at the collegiate level.

Major college football is absolutely my favorite sport to watch, and the varsity squad of my alma mater, the UCLA Bruins, is my favorite team in all of sports. I have been a fervent and passionate supporter of the True Blue and Gold for over twenty years, and some of the happiest days of my life have involved Bruin victories over their crosstown rival, USC.

Having stated that, and having been immensely involved in baseball as a player, coach, and fan since the age of ten, there are still some areas where the national pastime still surpasses the gridiron. As much as I prefer to watch college football, these are still the things that make baseball still a credible game over the one with the pigskin:

1. The difficulty of playing the game. I would like to see Peyton Manning, Tom Brady, Reggie Bush, or any other NFL player (or a fan) try and hit a 95 mile-an-hour fast- ball, or an exploding slider, or a curveball breaking from 12 to 6. There is a reason why ballplayers who are only successful at the plate three out of ten times are multi- millionaires. You think Brett Favre would be rich and successful if he only completed 3 out of 10 passes?
   
   
2. The physical conditions of former NFL players as opposed to former MLB players. Ex-gridiron stars in constant pain, with plastic joints, and barely being able to walk are commonplace. Jim Otto, the Raider's former offensive line standout, has had both his knees replaced, among other joints, and takes 30 minutes to get out of bed in the morning. The former Baltimore Colt legend Johnny Unitas could not straighten his hand after his days were done. Joe Namath's knees were causing him extreme pain throughout his career; they were eventually replaced, of course.
   
   Dick Butkus, the god-like Chicago Bear linebacker, cannot squat down today. Earl Campbell, the bruising Houston Oiler running back who was an icon of my youth, needs a cane to get around. And the list goes on and on. Baseball players, while having their share of injuries, do not get the career-ending debilitations at the same level of ex-football stars; one has a better chance of being able to walk without excruciating pain after a career with the Yankees than after a career with the Cowboys..
   
   
3. Because football games are controlled by a clock, if one team is winning by forty points with two minutes left in the game, it is a foregone conclusion that the game is essentially over; the losing team would have no chance at a comeback, because there simply wouldn't be enough time. In baseball, however, a team still needs to get 27 outs in order to win a game, regardless of how many runs they are winning by. As long as the team that's losing has not made that 27th out, it still has a chance. Unlike in football, you can't just take a knee at the end of a game and kill the clock. Many a time has a team scored the winning runs while down to their last out.
   
   
4. Baseball has more of a historical significance, as far as statistics, records, and folklore. Here's an illustration: Say that a person asks these questions - What is Walter Payton's lifetime rushing yards total? And what was Jim Brown's when Payton passed him? What is Brett Favre's touchdown passing total? And what was Dan Marino's when Favre passed him? It is highly likely that the most fanatical football fan wouldn't know the answers to those questions. The casual baseball fan, however, knows that Babe Ruth hit 714 home runs, that Henry Aaron passed him with 755 homers, and even that Barry Bonds broke that record in 2007 with 762 dingers.
   
   The casual fan knows that Joe DiMaggio hit in 56 consecutive games, and that Ted Williams hit .406 in 1941, the last man to hit so high. He would know that Nolan Ryan pitched seven no-hitters, and passed Sandy Koufax, who had four. These are things that make baseball the pastime that it is; having a sense of history and being that football doesn't have, not in the same way. When the Yankees were drawing 70,000-plus crowds on a regular basis in the 1920's, the NFL was struggling to attract crowds on high school fields. In short, the history of baseball has a bigger part in the nation's fabric and folklore than their football counterparts.
   
   
5. Baseball skills are more difficult to master than football skills. In football, if you only stand out in one area, like blocking, you can be successful, without being able to throw, catch, or run. In baseball, however, a player's ability needs to be measured in at least three categories hitting, fielding, and throwing. Proficiency is needed in all three of those areas in order to be considered good. The sport is more challenging that way.
   
   
6. While football is a tremendous team game, when the outcome of a contest is on the line, a team can continuously go to its best guy to try and save the day; the Chargers can give the ball to LaDainian Tomlinson on every play and have him win the game for them (with a little help from his blockers, of course). In baseball, however, Alex Rodriguez still has to bat once out of every nine hitters; the Yankees cannot send him up to the plate in the bottom of the ninth as the winning run if his turn has not come up yet. If Richie Sexson is due to bat, A-Rod can't bat for him. In other words, he can't save the day. Sexson has to.
   
   When it comes down to it, I think it is a matter of individual and generational perspective when people debate whether baseball or football is the more preferable game, an apples versus oranges type of thing.

It seems that the older generations, the baby boomers, their parents and grandparents, still consider baseball a formidable game to watch and enjoy, if not outright preferring it over football, because it is what they grew up with, while Generation X and their offspring tend to lean more towards the gridiron.

One must remember that throughout much of the 20th Century, through the 1960's, baseball was the focal point of sports in American society. It was not until the advent of the Super Bowl in 1967 that football really began to make its rise in popularity.

At the end of the day, however, one must conclude that there are some things about football that make it better than baseball, and some things about baseball that still make it better than football. That is the essential point that I was trying to make, that despite the runaway popularity that football enjoys today, there are some things about the old national pastime that still make it enjoyable, and preferable to football.

George Carlin perhaps said it best when during his stand-up comedy routine in which he compared baseball to football, he said

"In baseball the object of the game is to GO HOME! And to BE SAFE!"

In the long run, I believe everyone wants that feeling.

First start off stretching. Stretching is very important in this work out because you will be lifting weights throwing the football and running. You do not want to pull anything, as well if you actually want to get better using this program stretching will help. If your loose you can move faster and throw accurate. Quarterbacks on most teams spend up to 2 hours in drills and warms ups before a game so that they can get loose to make the big throws later. This includes stretching this is a very important key to any exercise program and it is recommended in this program when training to be a quarterback to stretch before and after the lifting and field practice. I stress this because stretching can heal tight and injured muscles and it also can help prevent injuries. Most injuries come from something tightening up and tearing or pulling out to far. This also why we will be stretching every major muscle in the body.

As good side note stretching will improve your motion of your joints (important for all athletes especially Quarterbacks), as well your coordination , flexibility and balance will all improve as a result to stretching. So it's simple the more you do it, the better you will become which is why we ask please stretch before and after all work outs. (even if its not this one). While stretching try to focus on breathing you don't want to hold your breathe you want to take normal breathes this is also something to take not to when doing the lifting and running exercise's as well. You do not want to hold your breathe at all. While stretching be gentle if your in pain you are going to far, (note there will be some tension but not pain) Don't worry if you can not go as far as you think you should or as far as someone else goes. As much as you stretch the farther you will be able to go. Flexibility is like being a quarterback you get good at it through repetition. (In all of the factors, strength, endurance, intelligence/reading a defense). This is what makes the difference in quarterbacks. Going ahead.

Stretches

1. First start off rotating your arms in a circle motion in each way count to thirty seconds for each stretch.
2. Shoulder stretch - bring your left arm across your body and hold it with your right arm, either above or below the elbow. Switch hands.
3. Shoulder Stretch(using towel) - with your left hand holding at the top hold a towel behind your head with your right hand behind your back grab the other end pull the towel to the ceiling switch hands.
4. Neck stretch rotate your neck to the clockwise for thirty seconds switch to counter clock wise.
5. Calf stretch- with your left leg forward slightly bent and your right leg straight out push up against a wall. Switch legs.
6. Hamstring stretch ( note this hamstring stretch is best because it will not put stress on your back or neck) Put your heel on the wall while laying on your back once you become more flexible you can move closer to the wall. However go as far as you feel a stretch may not be to close depends, varies. Switch legs.
7. Quadrcieps stretch- pull your leg stretch up so that it is bent and your heel touches the back of your lower back. Switch legs
8. Knee to chest stretch- lay on your back and put your knee to your chest with the other leg laying heel touching floor

Weight Lifting

(to be done three times a week)

The weights may vary depending on size but lifting for strength and endurance you want to choose a weight to start off with that you can warm up with 10 repetitions. Then you want to add 15lbs next you will do a set of 3 with 7 reps each. Every two weeks you want to warm up with the weight you did sets with the previous week and add another 15lbs to the set weight. Here are a list of various exercises that will help in training to be a quarterback all are recommended if you want to notice big results.

• Bench Press
• Leg Curls
• Leg Press
• Jammer
• Arm Curls
• Over head triceps extension
• Single arm push down
• Shoulder circuit ( trap bar shrugs, lateral dumbbell raises, single arm dumbbell raises, and rear dumbbell raises).
• Under hand cable files
• Cable chest press
• Dumbbell split squat
• Hack Squat

Dot Drills

Five times a week do the complete dot drill sequence 8times focus on accuracy and not speed. ( speed will come)

Running

Quarterbacks in today's market (college/Pro's) need to be versatile meaning they not only are required to throw but to run as well when needed. Sense our program is designed to help you improve in every area a quarterback is needed. Six times a week is recommended three sprint workouts and three longer distance.

Sprinting Workout

(going as hard as you can)

Warm up with a lap (about 400 meters) Do form running drills stretch

Day one and two

• Sprint 300 meters 3X's with about 60-75seconds in between reps
• Sprint 100 meters 5X's with about 30-45seconds in between reps
• Sprint 40 meters 7X's with about 20-35 seconds in between reps

Day three

• 15 hill sprints with about 45-60 seconds in between reps
• (the bigger the hill the better)
• Cool down one lap around stretch more form running drills recommended

Long Distance Workout

(sprint the curves jog the straights0

Warm up one lap (400 meters) Form running Stretch

Day one

6 800 meters with 2minutes in between reps

Day two and three

One mile (recommended goal to get about 6mins and 30seonds and under

Cool down one lap stretch

If you do this work out program you will be in shape to perform all of the task that are required of a quarterback on the field. This program will improve your speed and your endurance and your strength.

The premise of the game is one thing; the strategy of playing is another. When you first start playing you should concentrate on learning the rules, how to hold the racket, and how to hit and serve the ball. I'll start with the “singles” game. Singles play is between two people, we'll call them player one and player two.

To start the game the players decide on who will serve first. To do this they flip a coin or flip a racket. Flipping a racket means taking a racket and laying the wide end on the ground and twirling the handle similar to a spinning top. Let it fall while calling the letter on the tip of the racket. For instance, if you have a prince racket you'd call a “P” or a “d” or if you have a Wilson racket you'd call a “W” or an “M”. The player who calls the right letter gets to choose whether they get to serve or receive in the first game. The player who looses the call gets to choose which side they want to play on first. This can be your first strategic move as one side may face the sun, putting your opponent at an early disadvantage.

A tennis court is made up of a singles court (two small boxes and one large box - on each side of the net) and a doubles court (the singles court plus two lanes on either side of the singles court). The line farthest from the net is called the base line. The start of the game begins when player one serves from the base line.

The first serve must be served from the right side (deuce side) on the outside of the base line (off of the court) and the ball must land in the small box on the left side of the opposing side of the net. Don't worry, you get two tries. If you miss on the second try you have lost a point. The second serve moves player one to the opposite or left side of the baseline (the ad side). The serve must now be served into the small box on the right side of the opposing side of the net. Play goes on like so, alternating sides until one player wins the game.

Keeping up with your score takes some practice because points are recorded as Love, which equals zero, Five, which equals one, Fifteen, which equals two, Thirty, which equals three, Forty, which equals four, Deuce, which equals tie, Ad (Advantage) In, which means the person who is serving has the advantage and one more point wins the game in her favor, or Ad (Advantage) Out, which means the opposing player has the advantage and one more point wins the game in his favor. The tricky part comes when player one has an Ad In but looses the next point. When this happens the score reverts back to Deuce. A game can jump from Ad In to Deuce or Ad Out to Deuce many, many times.

So, if player one wins the first point the score is fifteen to love. If player two wins the next point the score is fifteen to fifteen. If player one wins the next point the score is thirty to fifteen. If player one wins the next point the score is forty to fifteen. If player two wins the next point the score is forty to thirty. If player two wins the next point the score is deuce. If player two wins the next point the score is ad out. If player one wins the next point the score goes back to deuce. If player one wins the next point the score is ad in. If player one wins the next point she wins the game.

Deuce is only possible when both players reach forty to forty. When the score is thirty to thirty or fifteen to fifteen it is not considered deuce.

Players change sides whenever the score equals an odd number. After the first game, players change sides because the number one is an odd number. Player two serves as player one did, from the deuce side into the small box, opposing side left.

Play continues until one player has won six games by at least a two game margin. If player one wins six games and player two has only won four games, player one wins the set but if player one has won six games and player two has won five, play continues. If player one is successful and wins with a score of seven to five the game is over in player one's favor. If player two successfully wins and the score reaches six to six a tie breaker must be played.

To play a tie breaker, the opposing player serves from his deuce side. He only gets one serve. In a tie breaker the points are counted as one, two, three, etc. The first player to reach seven is the winner. Players don't change sides until the total points equal six. Player two serves starting from the ad side for two serves and the play continues like so until one player reaches seven points.

Games are also counted as one, two, three, etc. The first player to reach six games, with a two game margin, has won the set. The match is won when two sets out of three (for women) and three sets out of five (for men) have been won.

This is just to get you started. There's so much more to tennis. My only caution, once you start it's hard to stop. Questions, corrections, or comments? Let us know.

It's been hard to argue those arguments. Not many scientific studies deal specifically with bowling and fitness. People in bowling assume that "real" sports require huffing and puffing, which bowling admittedly does not. However, a small but growing core of sports science professionals inside and outside of the sport has become convinced that bowling and bowlers do indeed fall within the realm of sport and athletics.

"Sport” is academically defined as a well-organized physical activity, with sub-factions and sub-disciplines that are regulated through rules. Bowling fits that definition, given all its membership groups rules and levels of involvement. Of course bowling is a sport, and it takes an athlete to perform it well. Bowling simply differs in the bio-motor abilities it requires

Bowling's bad reputation comes partly from the fact that it's an anaerobic sport. “Anaerobic” means you're relying on adenosine triphosphate, which is stored in the muscle's fibers, for immediate energy. Performance in bowling comes in short bursts of energy that stress the muscular-skeletal system (muscles, joints, and bones) rather than the cardiovascular [heart and lungs]. That's why the sweating and "windedness" seen in a continuous-activity sport such as soccer or long-distance running aren't present. Bowling is more akin to weightlifting, golf, and even platform diving. You get up, perform the activity, and then go back and wait for your next turn.

Cardiovascular endurance plays a minor role in bowling performance. Some cardiovascular fitness is important because it helps the bowler stay fresh for longer periods of play, maintain fine motor control and execute properly. However, there seems to be a threshold aerobic level for bowlers, beyond which further increases have limited contribution to improving performance.

Comparing a bowler to a sprinter on a scale of 1 to 10 in various bio-motor abilities, bowlers would rank very low on speed, compared to sprinters. However, a bowler's power needs would be up there with the sprinter, if you look at the full spectrum of bio-motor abilities, you'll find that bowlers actually score high on several of them: Power, balance, coordination, and flexibility. These needs are called "functional fitness."

Physical fitness concerns itself more with aesthetics and appearance; while on the other hand, Functional fitness refers to how someone performs. A basketball player trains to jump higher. A bowler works to acquire and then sustain a low finishing position. Developing the wrong muscles (or the right muscles the wrong way) could hurt your performance. Too many pushups, for instance, can overdevelop the chest muscles and force your swing off-line. You want muscles that are strong but lean.

Let's face it, you've got only so many hours in a day to eat, sleep, work, and train. You have to allocate your training time to where it will do the most good.

The principles of kinesiology (the study of the body in motion) will determine the most effective exercise program for a bowler. Bowling is really a combination of a lunge, a twist, and flexion and extension of the shoulder, or extending the arm straight out in front of the face after extending it behind the body.

Today's power game generates so much torque, or twisting on the body that bowlers who generate a lot of revolutions create a “whiplash” effect on the shoulder, elbow, and wrist joints. Enormous stress is placed on the body when the ball is thrown. This is one of the biggest reasons bowlers develop “bowler's tendonitis”, and many other cumulative-trauma disorders.

In addition, the lunging motion of the final step stresses not only the torso and upper body it's the ball comes down from the peak of the backswing, but also the supporting leg and knee. You're asking your supporting leg to bear 90% of the body weight, plus the ball, plus the centrifugal forces in motion around the body as the ball swings forward. These forces are multiplied several-fold when we throw the ball.

Bowler's specific training should enhance flexibility, strength, power, stability, balance, endurance, and general conditioning. As might be expected, programs will vary according to the trainer and athlete's priorities and philosophies. Very high levels of fitness are probably not beneficial to bowling. For example, you need adequate strength to hold a 16-pound ball and carry it for many games. Improving your strength beyond this level may have limited benefit. However, if a bowler's fitness level is below threshold level in key areas, bowling performance may be adversely affected, especially in the later stages of tournaments.

Lunging is a huge exercise to strengthen this area as well as the legs. Strengthening the core helps build endurance and your body becomes less likely to break down in the long run. Other areas to strengthen and support are the shoulder joint, upper arm, forearm, and wrist. The side a bowler uses to throw the ball will always be stronger than the other side, so it's important to work the underused side too.

Everyone agrees that in today's competitive arena, bowlers need more than just practice games to improve their sport-specific fitness levels. The attitude of, “Well, I'll just practice more”, doesn't work in the 21st century. You can't play yourself into shape at the elite level. Look at Tiger Woods in golf. His coach, Butch Harmon, has him on a rigid strength-training program. Because of Wood's amazing success, all you hear about now is golf-fitness, golf training, and so on. Look at what Martina Navratilova achieved in women's tennis once she adopted a fitness program. Now all those pros do extensive fitness training, just to stay even with everyone else.

Why do sports like football and baseball have preseason training camps if fitness contributes nothing to performance? Unfortunately, bowling is still in the Dark Ages when it comes to that topic. While physically unfit people can bowl high scores, they're not the ones who master the game, and last, we need to do a better job in promoting this to bowlers.

I believe there can be great improvements in bowling scores. With physical training, it is difficult to measure and prove that there are studies that show a relationship between some fitness parameters and bowling scores, but we lack studies to show that by improving certain aspects of fitness, a bowler's scores will improve.

Still, successful pro bowlers who follow rigorous training programs have inspired youth and collegiate bowlers seeking a competitive edge. They've been exposed to the concept more, they see the value that fitness can have, and they've really snapped onto it.

Are bowlers athletes? At the elite level, the answer is becoming apparent as science takes a closer look at the sport: Yes, bowlers are athletes. And soon, they will be faced with the choice that athletes in all sports face: “Get with the program, or get out of the way of those who do.”

At about 5.30 I disentangle my ready, anxious limbs from those of my soft, warm wife, careful not to waken her, and I tiptoe out of the room. There's usually a debate going on in my stomach as to whether I should eat anything before I go out, but I more often don't, the call of the cold outdoors is too compelling.

I cut onto the path where it runs close to my house and follow the river for a couple of miles or so towards the city. The early morning sunshine is a treat, gentle and still without any great heat built into it. Excellent cycling weather. I have to chase up through some parkland before I get to the riverbank, and by that time I'm warm. I set the gears so that I'll feel the effect of the incline hard enough in my legs to make the ride qualify as exercise, then it's downhill for a while to the river itself.

There's usually no-one around, certainly no families with children and dogs darting off in all directions, interrupting my stride. I cycle along the flat path through woods and past swampy fields that thankfully no-one will ever be able to build on. The route is familiar enough to me to let me relax my concentration without ending up in the river or the bushes. I've come to know every twist and turn, and I take time to notice the fields, the trees, the river, even the sky.

May and June are good months for watching birds. Families of ducks and swans take no notice of me and wander around the river bank, playing, squabbling and sometimes kicking up a terrible din in the process. Some of them will fly off and then come in for a splash landing further away, leaving a lengthening v shape behind them in the slow-moving, black water, and I'm conscious that I'm the only one there to see it all. Solitary herons and cranes suddenly stand out from the background of reeds when they make a move on a fish.

Sometimes I stop for a while on a bridge that crosses the river and I spend a quiet moment just looking along the narrow reach of the water, noticing fish and listening to all the other more common birds twittering away in the trees. And there are cows. Farmers graze cattle in most of the fields, and I remember that some time ago, even just 50 years away, this was rural Ireland, not just a leafy suburb of a city that has outgrown itself.

I have a favourite log, the remnant of a huge oak that fell or was felled a long time ago. It lies alone in a field, far from any other trees or bushes. Cows graze on the lush grass around it, and that's where I choose to sit and enjoy the cool movement of air on my neck. I read aloud to myself, knowing I'll not be heard. I usually read a Psalm.

“O Lord my Lord, how majestic is your name in all the earth”.

Till this moment man is only evident in the building of the path, the bridge and in the shadow that I caste on the ground as I cycle along, surrounded by such a luxury of nature, but it's not too long before the first "plane arrives from London. Already hanging ominously low in the sky with the airport only a mile or so away, it announces itself with a harsh roar.

I cycle on for a bit before the first houses rise up from the bushes. The path finds its way down into the dockland, through narrow gaps between the river and the houses and factories, but I leave it at Stranmillis, just where countryside becomes town. I cycle uphill for a few miles against the flow of city-bound traffic. The city is awake by then. Children and workers are propelled reluctantly along communication corridors in cars and buses, no doubt some with sleep still in their eyes, but I"m awake and hungry, feeling the strain in my thighs and my calves.

I cycle on, ever uphill and I enjoy it. I exult in the mild pain I can sense in my legs, the sweat and the prospect of a freezing cold shower, and I rejoice that I am alive, that God has seen fit to smile upon all this magnificence, this glorious combination of man and the rest of creation.

My father got his training over in Japan when he was stationed there when he was in the military. From the ages of twelve to sixteen karate and jujitsu are what I learned.A the age of sixteen I started training in a style called capoeira. At the age of seventeen until the age of twenty-three I studied Jeet kune do and Filipino martial arts and Muay Thai. I have also studied some unconventional Hand-to-Hand combat tactics as well.

As far as offensive tactics goes we will be using tactics from Karate, Jujitsu, Muay Thaiand a couple of unconventional tactics.

As far as defensive tactics goes we will be using Jeet KuneDo methods. The offensive tactics that we will discuss are as follows:

• Reverse punch
• Palm strike
• Elbow
• Side kick
• Front kick
• Hip Throw
• Outer Reaping Throw

As far as defensive techniques goes here they are as follows:

• Stance
• Parrying
• Covering
• Footwork

Now to start off with we will be discussing the stance. Here is a proper stance. To start off with stand on which side is most comfortable with you ( me I use my left side.)Your body should be at a forty-five degree angle for better protection. The feet should be a comfortable distance apart so that you can move easily and more agility. Your front hand should be about chin level and a comfortable distance from your body. Your rear hand should be slightly lower than your front hand and closer to your body. The front heel should be raised slightly off of the floor.

Offensive Tactics

Now on to our first offensive tactic. The first offensive tactic we will be discussing is the Reverse Punch.

1. Start off in your stance.
2. Bring the front hand back (If you are doing this off of a defensive tactic do not bring your front hand back so as to have a way to keep your self-protected.), then twist your hip and bring your rear hand forward with your fist held vertically striking with the bottom three knuckles of your fist.(I incorporated that last part from my JKD training.) Then bring your hand back, and return to your stance.

The second offensive tactic we will be discussing is the Palm Strike. This is how you do the Palm Strike. The Palm Strike can be done with both the front hand and the back hand.

1. Start off in your stance.
2. Bring your rear foot forward, while at the same time bringing the rear hand forward bent at the wrist as so you can strike with the fleshy part of the palm.
3. Bring your rear foot back so that you are in the stance that you started in.

Now on to the third offensive tactic that we will be discussing which is the elbow. The elbow strike can be done vertically, horizontally, and downward. We will be discussing the vertical elbow.

1. Start off in your stance.
2. Lower your rear arm slightly.
3. Bring your rear foot forward
   while you bring your rear arm up to perform the elbow strike with.
4. Bring your foot back so that you are in your original stance. (Note: Use the corner of the elbow to strike with.)

For the fourth offensive tactic we will be discussing the side kick. Here is how you do the Side Kick:

1. Start off in your stance.
2. Bring your rear foot close to your front foot( This is so that you can gain distance.)
3. Raise your front foot slightly.
4. Bring your front foot down using a stomping motion, as well using the heel of the foot to strike with.
5. Return to your original stance.

This is the fifth offensive tactic that we will be discussing. It is the Front kick. Here
is how you do the Front Kick:

1. Start off in your stance.
2. Turn your hips forward while raising your rear foot.
3. Bring your rear foot forward striking with the ball of the foot.
4. Bring your foot back and return to your original stance.
   

Moving on to the sixth offensive tactic which is the Hip Throw. Here is how you do the hip throw:

1. Start off in your stance.
2. Place your left hand on the attackers right arm at the elbow while placing your right arm around the attackers left waist.
3. Move so that you are in front of him slightly bending your knees and pulling the attacker onto your hips.
4. Bend forward and straighten your hips to throw your attacker.

For the seventh offensive tactic we will be discussing the Outer Reaping Throw. Here is how you do the outer reaping throw.

1. Grab your attackers right arm with your left arm while your attackers left lapel with your right arm.
2. Step forward and place your right leg behind your attackers right knee.
3. Sweep your attackers right leg throwing him to the ground.

Defensive Tactics

In this section we will be discussing defensive tactics which I have chosen to incorporate from Jeet Kune Do.

For the first defensive tactic we will be discussing is Parrying. Parrying is a quick move that gets the opponents punch out of the way from hitting you. When you parry the palm of the hand to parry with. The parry is good for defending against straight punches. Here is how you parry.

When your attacker goes to attack with a linear punch you simply take the lead hand and slap the attackers hand off to the side. You can also slap the attackers hand downward.

For the second defensive tactic we will discuss the Cover Up. The Cover Up can be done to protect the head and the body. The Cover Up is good to defend against circular punches. Here is how you do the Cover Up.

When your attacker comes at you with a circular punch you simply bend the arm at the elbow and raise to cover the head or lower it to cover the body.

The third and final defensive is footwork. Footwork is the most important part of self-defense for without footwork all the tactics in the world will do you no good. We will discuss the forward step, the backward step, side step right, and the side step right.

First we will talk about the forward step. Here is how you do the forward step.

1. Start off in your stance.
2. Bring your rear foot forward immediately followed by bringing your front foot forward.

Now for the backward step. Here is how you do the backward step.

1. Start off in your stance.
2. Bring your front foot backward immediately followed by bringing your rear foot backward.

Now for the right side step. Here is how you do the right side step:

1. Start off in your stance.
2. Step to the right with your right foot immediately followed by stepping to the right with your left foot.

Now for the left side step. Here is how you do the left side step:

1. Start off in your stance.
2. Step to the left with your left foot immediately followed by stepping to the left with your right foot.

Conclusion

In conclusion I would like to say that when you practice these tactics practice them by your self to start off with and train them separately as well as in combination. Be careful when training with a partner and use proper protective gear so that neither you nor your partner get injured. Please note this is only a tutorial and not a replacement for a qualified instructor nor does the writer of this article accept liability for any injuries do too training with these tactics. Be safe and train hard.

Swimming is excellent for everybody. It's a kind of sport that is suitable for all ages. But we should know that it's best for all of us to learn how to swim correctly. Why? Because swimming is not just a sport, it's also a survival skill. We are not like sharks or dolphins that can breathe and live underwater. A lot of people drown in deep water because of improper breathing and wrong techniques. A proper warm up like stretching is crucial to avoid cramps. Swimming is more enjoyable if you are trained. It doesn't matter how old or young you are. You can learn to swim and enjoy the water parks.

WHAT ARE THE BENEFITS OF SWIMMING?

Before I answer this question I'm going to ask you first these questions.

1. Are you asthmatic?
2. Are you afraid of rough sports that could break your arm or leg?
3. Are you overweight? Do you want to lose weight without fracturing your knee?
4. Do you think that sweating a lot while exercising is disgusting for you?
5. Do you want to improve your flexibility?

If you said yes to one of these questions then you better start stretching now and dive in the pool!

Swimming is recommended for the elderly to have a healthy and fit body; it's also advisable for overweight people, injured athletes and those who have circulatory problems. It improves cardiovascular and lower blood pressure. It's the best physical activity for those who love to exercise, and it's also important for physical therapy. A lot of athletes from different sports are finding swimming to be a great way to improve the condition of their body. It can improve flexibility and rehabilitate injuries because it doesn't stresses your joints.

WHY IS SWIMMING EXCITING?

There's a lot of amusing things to do in swimming. It is connected to several sports like wake boarding, scuba diving, snorkeling, synchronized swimming, triathlon, and water polo.

Many adults become involved in programs with organized coaching, workouts, and competition.

WHAT ARE THE STROKES IN SWIMMING?

There are four strokes in swimming. Freestyle, Backstroke, Butterfly and Breaststroke.

1. Freestyle - Is the fastest and most efficient swimming technique
2. Backstroke - Is the only stroke that is swum on the back, the swimmer looking up
3. Butterfly - Is powerful, graceful and fast
4. Breaststroke - Is one of the easiest and most relaxing strokes

TIPS FOR THE POOL:

• When the kids are in the pool always have an adult to watch for them --- even in your own house
• Obey pool rules all the time
• Swim with a friend
• Don't allow the kids to swim in the deep area while learning to swim
• Don't rely on floaters, beach ball and airmat, they're not made to save your life
• Don't eat or chew gum while swimming
• Always wear a swimsuit. It's easier to swim wearing appropriate swimming attire.
• Don't make it a habit to close your eyes while swimming. It's safer for you to see what's underwater. Wear goggles to avoid eye irritation.
• Don't dive in the shallow area of the pool

TIPS FOR THE BEACH OR WATER PARKS:

• Don't swim out too far especially if it's wavy
• Don't let the kids play or swim alone. Keep your eye on them.
• Wear a life jacket if you don't know how to swim
• Wear beach footwear if it's rocky

Everyone likes to think that his or her sport is the best. So what is the best all-around exercise? Who knows? Maybe the best one is any one that keeps you interested in exercising. So if you've decided that swimming is the best exercise for you, you're probably right.