Monthly Archives: September 2017

Volleyball Drills and Routines

Most of the school-going kids enjoy playing volleyball. It is one of the most refreshing games and can be played by youths as the best overall physical exercise. Many kids have the flair of playing exciting games like volleyball quite efficiently. Some of them also get serious about pursuing volleyball as a career. Along with getting familiar with volleyball terms and rules, such kids also need to polish their volleyball skills and start practicing as hard and as soon as they can. This very fact is really crucial for middle school as well as high school volleyball players. Performing drills of this game is the best thing to increase stamina, brush up skills, and build an excellent team of volleyball players.

Volleyball Drills for Middle School Kids

In order to learn how to play volleyball, you need to make yourself aware of all the volleyball rules and positions first. Once you do that, then you also need to make yourself strong enough to play a great game of volleyball. Volleyball drills fall under the developmental category of volleyball skills. During drills, players need to practice similar volleyball moves and passes in a repeated manner for a longer period of time. It is really important for the sake of reinforcement and repetition. Volleyball drills increase concentration, timing, speed, movement, anticipation level, communication skills, and skills that are required for working as a team. Every coach will have his own plans for specific drills. However, most of those drills may include:

Passing Positions

In order to perform such volleyball drills, three passers need to line up in either serving or receiving volleyball positions. Players should keep their hands behind their backs. Then, the coach or the trainer will toss the volleyball towards them, from the other side of the net. Once the ball is tossed, the players should try to let the ball bounce through their legs. This drill will definitely improve their movement and speed of passing. This is the reason it is one of the most important volleyball passing drills that teaches them to move their feet, even before their hands.

Pass Set and Hit

Similar to what is mentioned above, three passers from the middle back, right back, or left back should line up. Similar number of hitters should line up in the left front, right front, or middle front. Then, you also need to place a shagger at the other side of the net and a setter on the target. Once everyone takes positions, the trainer will first pass the ball to the passers and then the passer will pass it to the target. Setters will set the hitters and shaggers will shage and place the ball in the cart. Apart from interchanging the positions of hitters and passers, you can also involve defenders into the play. This is one of the excellent volleyball drills for high school as well as middle school.

The Crucial Fight for Fairness

Off to a Slow Start
The next games, in 1900, saw female athletes included in tennis and golf, although the winners never knew they were Olympic champions. The games were held in Paris that year alongside the World’s Fair, and many events were shared between the two venues. It was only recently discovered that the golf tournament was, in fact, on the Olympics program, making winner Margaret Abbot the first female Olympic champion.
In 1912, the first female swimmers were admitted to the games. America did not send any competitors however, because American women were not allowed to compete in events that did not allow them to wear a long skirt. Fanny Durack of Australia became the world’s first Olympic gold medal swimmer.
Early Heroes
In 1928, women were allowed to compete in track and field events, and 16-year old Elizabeth Robinson, the only American competitor, grabbed the gold with a 12.1 second 100 meter dash. A few years later, she became the first female letter-man at Northwestern University. That same year, champion javelin thrower Lillian Copeland was unable to compete in the javelin throw because it was closed to women. So she threw a discus instead and won the gold.

Alice Coachman became a national hero after the 1946 Olympics, where she was the first African-American woman on the Track and Field team. She won the team’s only gold medal that year, and was the first African-American woman to win a gold medal at all. She was awarded a full college scholarship for her efforts.
Gymnastics wasn’t open to women until 1952, but America didn’t reach the gold until 1984 and the debut of Mary Lou Retton. Just 16 at the time, she won her country’s first gymnastics gold, and went on to take an additional four medals that year – more than any other athlete in any sport at the 1984 games.
Chauvinism and Skepticism
As recently as the 1960s, female Olympic-caliber athletes were met with skepticism – officials still didn’t believe that women could perform as well as men athletically. Not a group to take these things lying down, the Olympic Committee required women to ‘prove their sex’ by submitting to naked physical reviews and even gynecologic exams.

In 1968, they starting collecting cheek scrapings to test for male DNA – a test with a 20% false-positive rate, disqualifying many women. As late as the 1976 games, female Olympians had to carry their ‘gender card’, or proof of a negative chromosome test, at all times, even while competing. It wasn’t until 2000 that women could stop proving their gender and focus on winning the medals.

How to Build a Balance Beam at Home

Still can’t figure it out? All right, here’s the answer for you. All three ladies happen to be legendary gymnasts, and each one of them has won a bagful of medals at international sporting events. Nadia Comaneci, in particular, took the world by storm at the 1976 Montreal Olympics, when she won three golds and achieved a gymnast’s perfect score of 10.0 a whopping 7 times, all at the tender age of 14. Since then, she has been the perfect role model for young gymnasts all over the world. Some young girls who were inspired by her feats ditched their skipping ropes for the double bars, while others opted for the balance beam over their seesaws.

Speaking of which, how many of you are aware that you could build one with your own hands in a very short span of time? Yes, now that I have your attention, let me demonstrate this simple process in the following section.

Making a Balance Beam

Procedure
Professional balance beams are manufactured using a variety of synthetic material in addition to wood. However, since we are building one for home use or, at best, for practice, we will concentrate on making a beam with a pure wooden base.
Generally, a professional beam is approximately 16 feet long, 4 inches wide, and 5 inches thick. Since ours is mainly going to be for practice purposes, you can compromise with the length a bit, but do make sure that the width and thickness remain the same.
In most cases, maple is the preferred choice of wood. You can opt for other wood types if you wish to, but make sure that the wood is sufficiently hard and sturdy.
Some people believe that it is better to build a balance beam out of one single lumber, rather than gluing together multiple smaller pieces. Gluing together multiple pieces can weaken it considerably. Alternatively, you can make sure you use really strong adhesive and glue together strips of plywood to get the desired thickness. Whatever you do, make sure it is strong and sturdy enough. You wouldn’t want your little girl to fall down in case the glued pieces happen to come apart, would you?
Run sandpaper over all the sides of the lumber to smoothen all the surfaces, while paying special attention to the intended top surface.
Once you are done with the sandpapering, you need to cover the top surface of the beam. For this purpose, you can use specially designed suede fabric that has a layer of self-adhesive at the back. You can glue it to the wood surface and also staple it at the corners to ensure a tight fit.

Become a Professional Boxer

Planning a career in a sport is never easy. There are plenty of uncertainties and the time required for achieving success in sport can be very long. This is true in popular and widely played sport like boxing. If you are thinking is it hard to become a professional boxer, then the answer is YES. Even the top boxers of today took many years to achieve fame on the international stage and hence, one needs to be patient and dedicated throughout his career. Here are some guidelines that will provide you with the right direction for this career.

Start Young
The time taken to become a professional boxer entirely depends on the individual’s ability and performance in tournaments. History reveals that boxers who start practicing and learning the basics of boxing at a very young age make it big in the long run. So, start your boxing sessions under professional guidance and be consistent with your practice.

Exercise
As you are growing up, you should take your exercise regimen more seriously. To become a professional boxer, you need to train under the guidance of an experienced instructor and follow his exercise instructions totally. Have a time-table for your workouts and keep a track of your daily exercise details. Regular exercise can alone help you build stamina for your fights.

Training Plan
Here is a sample workout and training plan for aspiring boxers:
Start off with a jumping rope warm up for ten minutes. This will improve your body movements and prepare your body ready for further workouts
Twenty minutes of sit ups are recommended for abdominal muscles
Half an hour of jogging and boxing practice for ten minutes is important
Include circuit training, shadow boxing, heavy and speed bag punching and mirror training in your training plan everyday
Stretching and relaxation techniques can help prevent muscle pain and injuries
Food, Nutrition and Lifestyle
Living a disciplined lifestyle is essential. You will have to eat nutritious food and strictly avoid unhealthy food and addictions like smoking and drinking. By doing so, you can have high energy levels and stay fit all the time. This reduces the chances of opting out of competitions due to poor fitness and ill-health.

Get a Professional Coach
Whether you wish to know how to become a professional female boxer or a male boxer, having a reputed coach is a must to succeed at the international level. The duty of a boxing coach is to teach right from basics of defense and attack, rules and regulations of the game, develop competitive spirit and keep the boxers motivated throughout the competitions. As far as possible, try to get a coach who has a brilliant track record and has trained champions in the sport. Another suggestions from my side would be to stick to your coach and not change your coach constantly as this can affect your training negatively.